Injury Prevention Tips for Getting Active This Spring and Summer

As the weather warms up and the days get longer, it’s natural to want to spend more time outside—hiking, running, cycling, gardening, or playing sports. After a long winter of indoor living or reduced activity, it’s important to ease back into outdoor movement mindfully to prevent injury. At FYZICAL West Florence, we’re here to help you stay active, healthy, and pain-free all season long.

1. Start Slow and Build Gradually

One of the most common causes of injury is doing too much, too soon. Your body needs time to adapt to increased demands. Whether you’re picking up your running routine again or joining a summer softball league, take it slow at first. Increase your activity level by no more than 10% per week to avoid overuse injuries like tendonitis, stress fractures, or muscle strains.

2. Warm Up with Purpose

Cold muscles are more prone to injury. A proper warm-up gets your blood flowing and prepares your muscles and joints for activity. Try 5–10 minutes of dynamic stretching—think leg swings, arm circles, or brisk walking. Save the static stretches for after your workout to help with recovery and flexibility.

3. Focus on Form and Technique

Whether you’re lifting weights, paddling a kayak, or swinging a golf club, using the right technique is essential for avoiding injury. If you’re trying a new activity, consider taking a lesson or working with a professional to learn the basics. Poor form can lead to repetitive stress injuries and imbalances over time.

4. Don’t Skip Strength Training

Strong muscles support your joints and protect your body during physical activity. Incorporating strength training into your weekly routine—especially for the core, hips, and legs—can improve stability and help you move more efficiently. Even bodyweight exercises like squats, lunges, and planks make a big difference.

5. Stay Hydrated and Fuel Your Body

Warm weather increases the risk of dehydration, which can lead to fatigue, cramps, and reduced performance. Drink water regularly, especially before, during, and after outdoor activities. Also, make sure you’re fueling your body with balanced meals that support energy and muscle recovery.

6. Listen to Your Body

Pain is a signal that something isn’t right. If you feel a sharp or persistent ache during or after activity, don’t ignore it. Rest, ice, and modify your activity as needed. And if it doesn’t improve, come see us at FYZICAL West Florence—early intervention can prevent a minor issue from becoming a major one.

7. Invest in the Right Gear

Worn-out shoes, poorly fitting equipment, or lack of protective gear can all contribute to injury. Make sure your footwear matches your activity and is in good condition. Replace athletic shoes every 300–500 miles or when the cushioning starts to break down.

Need Help Getting Back in Motion?

At FYZICAL West Florence, our team of experienced physical therapists can help you create a personalized injury prevention or recovery plan tailored to your lifestyle and goals. Whether you’re training for a race, getting back into hiking, or just want to feel confident being active again, we’re here to support you every step of the way.

Call us today to schedule a consultation and stay safe, strong, and active this season!