Stay Active & Injury-Free This Summer!
- danacschmidt
- Jun 17
- 2 min read
Essential Tips for Running, Hiking, Swimming, & More
Summer’s here, and it’s the perfect time to enjoy outdoor activities like running, hiking, and swimming! Moving your body boosts your health and mood, but sometimes, a little fun can lead to aches and pains. The good news? Many common summer injuries can be avoided with just a few simple steps.
As physical therapists, we’re here to help you stay safe and active. Studies show that injury prevention works! Let’s break down some easy tips for before, during, and after your favorite activities.
Before You Start: Warm Up to Prevent Injuries
A proper warm-up is like giving your muscles a gentle wake-up call, getting your blood flowing and reducing your risk of injury.
For Running & Hiking:
5-10 minutes of light cardio (brisk walking, jogging in place)
Dynamic stretches (where you move):
Leg Swings: Hold onto something stable and swing each leg forward/back and side-to-side (10 reps per direction).
Arm Circles: Make big circles with your arms, 10 in each direction.
Walking Lunges: Step forward into a lunge, making sure your front knee stays over your ankle. Alternate legs for 10-12 reps.
For Swimming:
Start with easy, slow swimming for a few minutes.
Arm Swings and Shoulder Rolls: Gently swing your arms forward and backward, then roll your shoulders up, back, and down (10 times).
Smart Moves to Avoid Common Injuries
Every activity has its own risks. Here’s how to stay safe:
Running:
Common Issues: Runner’s knee, shin splints, ankle sprains.
Stay Safe:
Wear proper shoes and replace them when they wear out.
Gradually increase distance and speed.
Run on softer surfaces when possible.
Hiking:
Common Issues: Ankle sprains, blisters, knee pain.
Stay Safe:
Wear supportive hiking boots or shoes.
Use hiking poles to improve balance.
Stay aware of the trail and drink plenty of water, especially on hot days.
Swimming:
Common Issues: Swimmer’s shoulder, neck pain.
Stay Safe:
Focus on form; consider taking a lesson if needed.
Avoid overusing equipment like hand paddles.
If something hurts, take a break.
After Your Activity: Cool Down & Recover
Just like warming up, cooling down helps your body recover and can reduce muscle soreness.
Cool Down (for all activities):
Spend 5-10 minutes doing slower activity (walk after a run or hike, easy swimming).
Recovery Tips:
Stretch gently: Hold stretches for 20-30 seconds, focusing on the muscles you worked.
Hydrate: Replenish fluids lost during your activity.
Eat Well: Fuel your muscles with a balanced snack (protein + carbs).
Rest: Your body does its best repair work while you sleep.
Listen to your body: Pain that doesn’t go away should never be ignored.
Enjoy Your Summer to the Fullest!
By following these simple steps, you can keep yourself injury-free and feel your best all season long. And remember, if you do experience pain or injury, physical therapy can help you get back to doing what you love.
Got questions or need more tips? Contact us today!
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