Summer Activities That Commonly Lead to Injury (and How to Prevent Them)

Summer is a great time to get outside and stay active. Whether you're gardening, golfing, playing pickleball, running, or spending weekends at the cottage, increased activity can sometimes lead to unexpected aches and injuries.

At our clinic, we often see a rise in certain types of injuries during the warmer months. The good news? Many of them are preventable.

Gardening

Gardening may not seem like exercise, but it can be surprisingly demanding on the body.

Common issues include:

• Low back pain

• Knee pain

• Neck stiffness

• Shoulder discomfort

Tips:

• Take frequent breaks

• Alternate positions often

• Avoid bending from the waist for long periods

• Use kneeling pads or raised garden beds when possible

Golf

Golf involves repetitive twisting and can place significant stress on the back, shoulders, elbows, and hips.

Tips:

• Warm up before playing

• Gradually increase your playing time at the beginning of the season

• Work on mobility and flexibility

• Avoid playing through pain

Pickleball and Tennis

These sports continue to grow in popularity and can be a fantastic way to stay active.

Common injuries include:

• Tennis elbow

• Shoulder strains

• Calf strains

• Achilles tendon irritation

Tips:

• Warm up properly

• Wear appropriate footwear

• Stay hydrated

• Increase intensity gradually if you're new to the sport

Running

Many people increase their running volume during the summer months.

Common complaints include:

• Knee pain

• Shin splints

• Plantar fasciitis

• Hip pain

Tips:

• Increase mileage gradually

• Wear supportive footwear

• Include strength training in your routine

• Allow adequate recovery between workouts

Cottage and Weekend Projects

Summer often brings outdoor projects such as painting, landscaping, moving furniture, and building decks.

These activities can place unusual demands on the body, especially if you're not accustomed to them.

Tips:

• Pace yourself

• Lift with proper technique

• Break large projects into smaller tasks

• Ask for help when needed

The Importance of Recovery

One of the biggest mistakes people make during summer is trying to do too much too quickly.

Recovery is an important part of staying active and healthy. Make sure you're:

• Getting enough sleep

• Staying hydrated

• Taking rest days

• Addressing small aches before they become bigger problems

Stay Active, Stay Healthy

The goal isn't to avoid activity—it's to enjoy it safely.

A little preparation, proper recovery, and paying attention to early warning signs can help you stay active all summer long.

If you're dealing with pain, stiffness, or an injury that's limiting your activities, our team is here to help you get back to doing what you love.

Stay moving. Stay well.

Dr. Nicole Ballantyne