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Summer Fun Without the Pain: Preventing Orthopedic Injuries

Summer is a time for fun, relaxation, and outdoor adventures. With the warm weather and abundant sunshine, it's no surprise that many of us are eager to get outside and enjoy activities like swimming, hiking, tennis, and golf. A study conducted at an urban level 1 trauma center found that orthopedic trauma consults were significantly higher in the summer months compared to the winter months, likely due to the increased participation in outdoor activities. While these activities can provide countless hours of enjoyment and help us stay physically active, they can also put us at risk for various orthopedic injuries.

This blog post will explore five of the most common summer orthopedic injuries and provide tips on avoiding them. Whether you're a seasoned athlete or simply looking to stay active this summer, understanding the risks and taking steps to protect your body can help ensure you have a safe, healthy, and enjoyable season.


So, let's dive in and explore the world of summer orthopedic injuries – and, more importantly, how to prevent them and keep your body in top shape all season long.

Swimming Shoulder Injuries: Swimmers, particularly those who engage in repetitive overhead strokes, are prone to shoulder injuries like rotator cuff tears and impingement syndrome. To prevent these injuries, focus on proper technique, vary your strokes, and include shoulder-strengthening exercises in your routine.Hiking Ankle Sprains: Uneven terrain and loose rocks on hiking trails can lead to ankle sprains. To minimize your risk, wear sturdy, supportive hiking boots, use trekking poles for added stability, and watch your step, especially when navigating downhill.

Tennis Elbow: Tennis players and those who engage in other racquet sports may develop tennis elbow, an overuse injury causing pain on the outer side of the elbow. To prevent this condition, use proper technique, maintain a relaxed grip, and consider using a counterforce brace.

Runner's Knee: Summer is a popular time for running, but this high-impact activity can lead to patellofemoral pain syndrome, or "runner's knee." To avoid this injury, gradually increase your mileage, replace worn-out shoes, and include strength training exercises for your legs and core.

Golfing Back Pain: A golf swing's twisting motion can stress your lower back, leading to pain and discomfort. To prevent back injuries on the golf course, practice proper swing mechanics, maintain good posture, and engage in core-strengthening exercises.


If you experience pain or discomfort during summer activities, don't ignore it. Use the R.I.C.E. method for minor injuries:

Rest: Take a break from the activity causing pain.

Ice: Apply ice for 15-20 minutes, several times a day.

Compression: Use an elastic bandage to provide support and reduce swelling.

Elevation: Elevate the injured area above heart level.

If symptoms persist or worsen after a few days, consult a physical therapist or healthcare professional for proper diagnosis and treatment. Seek immediate medical attention for severe pain, visible deformity, or inability to bear weight.

How we can help

At Motus Physical Therapy, we're committed to helping you prevent and recover from summer orthopedic injuries. Book an appointment with us to learn more about our services and how we can help you stay healthy and active all season long. Remember, a little prevention goes a long way. By taking simple precautions and listening to your body, you can minimize your risk of summer orthopedic injuries and enjoy all the fun this season has to offer.

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