Summer is here—and with it comes all the outdoor movement we’ve been waiting for: gardening, yard work, beach days, bike rides, and home projects. While these activities are great for the body and soul, they can also take a toll on your muscles and joints if you’re not moving mindfully.
As physical therapists, we see a spike in overuse injuries and flare-ups this time of year. So before you tackle your summer to-do list or weekend adventure, here are a few key tips to help you move smarter—not harder—and keep pain from slowing you down.
1. Prepare for the activity!
Just because you’re not at the gym doesn’t mean your body doesn’t need to be prepared. Before pulling weeds, lifting mulch, or mowing the lawn, spend 5–10 minutes doing gentle movements to prep your muscles and joints. This could be as simple as walking for 5 minutes. Also, make sure you have comfortable gear such as shoes, cooling clothing and sunscreen to protect your skin!
2. Mind Your Posture While Gardening
We love gardening for its therapeutic benefits—but hunching over for hours? Not so much.
- Use a stool or kneeling pad to reduce strain on your back and knees.
- Take breaks to stand up and stretch every 15–20 minutes.
- Alternate tasks to avoid repetitive stress (e.g., don’t spend an hour straight weeding—mix it up!).
3. Lift what you can, ask for help when you can’t
Whether you’re hauling a hose, lifting bags of soil, or moving patio furniture–be mindful if the load is too heavy for you. Asking for help is always preferred over injuring yourself.
4. Stay Hydrated and Don’t Skip Recovery
Hot weather means more sweat and more muscle fatigue. Drink water regularly (before you’re thirsty!), and make sure to cool down afterward with stretching or gentle walking. Recovery is just as important as the activity itself—especially for preventing stiffness the next day.
5. Switch Hands, Switch Sides
Raking, sweeping, and repetitive tasks can lead to overuse injuries. Switching hands or altering your stance frequently can help eliminate unnecessary discomfort on one side of the body.
6. Listen to Your Body
A little soreness is normal, but sharp pain, numbness, or joint swelling is not. Pay attention to what your body is telling you—and don’t try to “push through” pain. If something feels off, it probably is.
When in Doubt, Check In With Us
If summer movement is causing discomfort—or if you want personalized strategies to prevent injury—we’re here to help. A quick physical therapy check-in can go a long way in keeping you active and pain-free all season long.
