Summer is the perfect time to get moving – whether you’re hitting the trails, diving into the pool, or enjoying a morning jog. Staying active also means staying safe. At Physical Therapy at St. Luke’s, we’re here to help you enjoy your favorite summer activities without the setbacks of injury.
Why Injury Prevention Matters
Many summer injuries stem from overuse or jumping into new activities too quickly. The good news? A few smart habits can go a long way in keeping you healthy and moving all season long.
Before You Move: Warm Up Right
Think of warming up as prepping your body for success. It boosts circulation and primes your muscles for action.
For Runners & Hikers:
- 5 – 10 minutes of light cardio (brisk walking or jogging in place)
- Dynamic stretches
- Leg swings – forward and backward motion to loosen hips
- Arm circles – big, controlled circles to warm up shoulders
- Walking lunges – step forward into a lunge, alternating legs
For Swimmers:
- Arm circles on the pool deck or in shallow water to loosen shoulders
- Start with easy laps to gradually raise your heart rate
After You Move: Cool Down & Stretch
Cooling down helps your heart rate return to normal, while stretching keeps muscles flexible and reduces soreness.
- 5 minutes of light walking or slow swimming
- Stretch major muscle groups used in your activity (hold the stretch for 30 seconds)
Smart Tips to Prevent Common Injuries
Each activity has its own risks – here’s how to stay ahead of them:
- Running
- Watch out for runner’s knee, shin splints, and ankle sprains
- Wear proper footwear and increase mileage gradually
- Hiking
- Use supportive shoes and stay hydrated
- Be mindful of uneven terrain to avoid ankle injuries
- Swimming
- Avoid shoulder overuse by mixing strokes and focusing on form, gradually increasing swimming distances
- Warm up and cool down in the water
Let Us Help You Stay Strong
Our team is here to support your summer goals. Whether you’re recovering from an injury or looking to prevent one, we offer personalized programs to keep you moving safety. Contact us to schedule an evaluation so we can get you back to the summer activities you love – 484-526-5025!