Your Body in Motion: How to Avoid Injury This Summer

Longer days and warmer weather bring more opportunities to get active! Whether you’re joining this year’s pickleball craze, jogging before or after work, signing up for a softball league, or finally tackling that overgrown backyard, it’s common for people to jump from a slow winter pace into high-impact activities.

“We see this every year,” says Austin Patterson, DO, a sports medicine provider at Memorial Health System. “People are excited to get moving again but don’t give their bodies time to adjust. That’s when we see a spike in overuse and strain injuries.”

Common summer injuries:

• Ankle sprains
• Elbow tendinitis
• Stress fractures
• Shoulder strains from throwing or lifting
• Knee pain
• Lower back strain from lifting or yardwork
• Heat illness

Dr. Patterson adds: “Most of the time, we advise patients to set a solid foundation, build gradually, always listen to their bodies, and seek advice when unsure.”

No matter if you’re a student athlete, weekend warrior, or just trying to keep up with your kids, pacing yourself is key. Education and awareness are the first steps in preventing an injury that can put your favorite activities on hold.

Here are a few simple tips from Dr. Patterson to help you stay safe and strong all summer long:

Back to the basics:
Even if you’re not an elite athlete, that doesn’t mean you shouldn’t treat your body like one! 7-9 hours of quality sleep, eating well-balanced meals, and staying hydrated are the building blocks your body needs to perform and reach your goals year-round.

Know your weaknesses:
Your body is as strong as its weakest part. Often, injuries build up over time. This leads to specific parts of your body developing compensations that may increase your risk of injury. With the help of a physical therapist, sports medicine provider, or other qualified healthcare professionals, you can work together to identify any underlying injuries or weaknesses.

Invest in quality and properly fitted equipment:
Protect your feet, ankles, tendons, and muscles by wearing supportive shoes that fit your body—not just any pair off the shelf. One size doesn’t fit all, and an expert opinion can make all the difference.

Set a goal and ease into new routines:
Having a goal with any activity is important. With an end-result in mind, you can work backwards to build a plan to slowly, but steadily, increase your activity at a sustainable and safe pace.

Perform a dynamic warm-up before activity:
Ditch the stretching until after your workout. Instead, spend 5-10 minutes on a dynamic warm-up that allows you to move your body through a full range of motion. Whether you’re playing in the backyard, doing yardwork, or golfing, exercise like leg swings, arm circles, and marching in place can help reduce the risk of strain.

Crosstrain:
Mixing up activities avoids repetitive stress and builds overall strength.

Embrace your community:
Find a friend group, join a run club, or make your own! Building a community around your activities can help you remain motivated, brighten your mood, and increase your knowledge.

Rest and recovery:
Avoid the temptation to just “veg out.” Picking a day a week to perform active rest with lower intensity activities such as yoga, walking, or foam rolling can help your body stimulate recovery by increasing blood flow to those sore muscles without the stress on your body.

Learn more about our Department of Sports Medicine by visiting our Sports Medicine Service Line page. 

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