5 Common Early Summer Injuries (and How to Avoid Them)
As the weather warms up, many of us become more active. Whether it’s hiking, gardening, pickleball, golf, cycling, or simply tackling long-postponed outdoor projects, the transition into summer often comes with a spike in aches, pains, and injuries.
At Momentum Chiropractic + Sports Medicine, we see many of the same issues every year as people jump back into activities that their bodies may not have been doing consistently throughout the winter and spring.
Here are five of the most common early summer injuries—and what you can do to help prevent them.
1. Low Back Strains
One of the biggest culprits? Weekend yard work.
Hours spent bending, lifting, digging, pulling weeds, or hauling bags of mulch can place significant stress on the lower back, especially if your body isn’t accustomed to those movements.
Prevention Tips:
Warm up for 5–10 minutes before starting outdoor projects.
Take breaks every 30–45 minutes.
Lift with your legs and avoid twisting while carrying heavy objects.
Alternate tasks to avoid repetitive stress on the same muscles.
If your back feels tight or sore after a weekend project, early treatment can often prevent a minor strain from becoming a longer-lasting issue.
2. Plantar Fasciitis and Foot Pain
Long walks, hikes, vacations, and increased outdoor activity can quickly irritate the feet, particularly if supportive footwear isn’t being worn.
Common symptoms include:
Heel pain with the first few steps in the morning
Arch discomfort
Foot fatigue after activity
Prevention Tips:
Replace worn-out athletic shoes.
Gradually increase walking or running volume.
Stretch your calves and feet regularly.
Avoid spending extended periods barefoot on hard surfaces.
At Momentum Chiropractic + Sports Medicine, we often combine soft tissue treatment, mobility work, and corrective exercises to address foot pain before it becomes chronic.
3. Shoulder Injuries
Summer often means more golf, tennis, pickleball, swimming, throwing sports, and overhead work around the house.
When shoulder mobility and strength aren’t prepared for the increased demand, irritation of the rotator cuff and surrounding structures can develop.
Prevention Tips:
Perform a brief shoulder warm-up before activity.
Improve upper back mobility.
Gradually increase activity intensity rather than jumping in full speed.
Strengthen the rotator cuff and shoulder stabilizers.
Persistent shoulder pain is often easier to address when treated early rather than waiting until it begins affecting sleep or daily activities.
4. Knee Pain
Whether you’re returning to running, hiking, cycling, or recreational sports, knee pain is a common complaint this time of year.
Often, the knee itself isn’t the only problem. Restrictions or weakness in the hips, ankles, and surrounding muscles can increase stress on the knee joint.
Prevention Tips:
Increase activity levels gradually.
Strengthen your glutes and core.
Maintain good ankle and hip mobility.
Pay attention to proper footwear.
Many knee issues respond well to a combination of movement assessment, manual therapy, and targeted strengthening exercises.
5. Tennis Elbow and Other Overuse Injuries
Despite its name, tennis elbow can affect anyone. Gardening, pickleball, golf, home improvement projects, and repetitive gripping activities can all irritate the tendons around the elbow.
Early symptoms may include:
Tenderness on the outside of the elbow
Weak grip strength
Pain with lifting or carrying objects
Prevention Tips:
Avoid sudden increases in activity volume.
Take frequent breaks during repetitive tasks.
Stretch the forearm muscles regularly.
Incorporate strengthening exercises for the wrist and forearm.
Addressing these symptoms early can significantly reduce recovery time and help prevent a lingering problem.
Keep Your Summer Moving
The best injury prevention strategy is staying ahead of problems before they become significant limitations. Regular mobility work, stretching, strength training, and recovery all play important roles in keeping your body functioning at its best.
If you’re dealing with nagging aches, recurring injuries, stiffness, or movement restrictions, our team at Momentum Chiropractic + Sports Medicine is here to help. Through chiropractic care, hands-on manual therapy, movement assessment, corrective exercises, and personalized treatment plans, we help active individuals stay healthy and continue doing the activities they love.
Don’t wait until a minor ache becomes a major setback. Contact us to learn how we can help you move better, recover faster, and enjoy a healthy, active summer.
Written by Dr. Justin Jelen