Summer is Here – But Is Your Body Ready?

Summer is here! Whether that means hitting the courts, venturing onto scenic trails, or cooling off with a few laps in the pool, Canadians are diving headfirst into the season, shaking off the winter rust and embracing the outdoors. Everyone has waited for the return of warm evenings, open-air games and the momentum of sports and activities. But going from zero to one hundred after a slow winter can mean your body is not as prepared as your mindset. Before you jump into your favourite activities, it is important to think about summer sports injury prevention to stay active and pain free this summer season.

 

Mindset Matters for a Safe Summer Comeback

The good news? The key to staying active and injury-free all summer is not just about showing up, but also about being mentally and physically prepared. After a slow winter and spring, jumping into full-speed summer activity, without allowing your body to adapt, may cause stress to accumulate in your body. Learn how to avoid summer activity injuries with expert tips on injury prevention and recovery from the PhysioDNA team.

 

What Happens to Your Body When You Return to Activity Too Fast

The first week returning to strenuous movement is the most perilous. Without gradual progression and proper recovery strategies, you risk overloading muscles and joints, thus putting yourself at risk of injury. Laying the foundation before pushing your limits will be the key to maximizing performance.

 

How to Ease Back into Activity Without Getting Hurt:

Apply these science-backed strategies to your lifestyle as you ease back into your summer activities safely and sustainably:

 

1. Start Small, Build Smart

· Begin with shorter, low-impact sessions for 1-2 weeks.

 

2. Listen to Your Body

· Rest is not a sign of weakness; it is part of the process.

· Properly fuel your body, as it is an engine that needs to be fed.

· Learn to distinguish between delayed onset muscle soreness (DOMS) – that sore, stiff feeling the day after exercise – and a more concerning pain that lingers or worsens.

 

3. Incorporate Active Recovery Days

· Overtraining does not lead to improvement; instead, it can move you further from your goals.

· Light movement on your rest days is much more effective than pushing your body past its limits.

 

4. Form First

· Using proper biomechanics to minimize unnecessary strain on your body is crucial in the earlier stages of return to sport.

 

 

Five Warning Signs Your Body Needs a Break

Getting outside and being active is great; however, checking in with your body regularly is just as important. Below are warning signals that your body needs a time-out. Remember, rest isn’t a setback – it’s a strategy.

 

1. Performance Plateaus or Declines

Has your performance stalled, despite otherwise maintaining the same lifestyle and activity level? If so, this could be a sign that your body needs mental or physical rest, or both.

 

2. Fatigue

Signs your body is experiencing fatigue can present in life domains other than simple tiredness. Do you have trouble sleeping, poor moods, or difficulties concentrating? These are all signs that your body could be overworked, and your activity needs to be dialled back.

 

3. Lingering soreness past 48 hours

Delayed onset muscle soreness (DOMS) is normal – a sore, stiff feeling the day after exercise can be a sign of a good workout or activity-filled day. But are you feeling stiff or achy days after activity? That is not normal. Experiencing lingering or intensifying pain after activity can be an indicator of excessive exercising or an inadequate amount of recovery.

 

4. Sharp Pain

Any discomfort within your muscles, ligaments, or joints is a clear signal to pause your activity or proceed with modified activity. Whether it is a pulled hamstring or a twisted ankle, these seemingly minor injuries can escalate quickly if ignored. Brushing these injuries off is never the answer. It is always better to be proactive by modifying your movement and rest, rather than risking the possibility of an unmanageable injury.

 

5. Elevated Resting Heart Rate

If your daily tasks are spiking your heart rate, or your workouts are harder than normal, this may be your body telling you it has not fully recovered.

 

 

Five Daily Habits to Prevent Injuries This Summer 

These five daily habits lay the foundation of smart movement today, and are an investment in a stronger, injury-free tomorrow.

 

1.Warm Up

· Complete a 5–10-minute warmup, including dynamic movements, avoiding static stretches.

· Incorporate movements like walking lunges, leg swings, and arm circles.

 

2. Cool Down

· Helps aid the body in transitioning from high-exertion mode, preventing dizziness after an intense workout by bringing your blood pressure back to normal, along with releasing muscle tension for recovery.

· Cool-downs should be twice as long as your warm-up sessions, and include easy movement and light static stretching.

3. Recover like a Pro

· Sleep 7-9 hours.

· Hydrate before, during, and after activity to avoid cramps, and support muscle function/joint lubrication.

· Fuel your body with a balanced diet.

· Listen to your body and stay within your limits.

 

4. Combine a Strength, Balance, and Proprioception Program

Integrating a well-rounded training program that blends strength, balance, and proprioception is an effective way to protect your body from injury. Each element targets different aspects of fitness while reducing the risk of overuse injuries from repetitive movements.

Why it’s effective:

· Strength training: reinforces strength within your muscles, joints, and connective tissues, improving your body’s biomechanics, while lowering the risk of injury.

· Balance work: improving your body control reduces the risk of falls or movements that put your body in uncomfortable positions.

· Proprioceptive training: becoming aware of your body and the space around you helps your body react better to unexpected movements that could pose injury.

 

5. Use the Right Gear

Using proper gear is an often-overlooked but crucial component of injury prevention. Look out for:

· Footwear

Proper footwear is much more than a fashion statement – it lays the foundation for movement. Believe it or not, your footwear is your first line of defence against stress forces on your body. Proper footwear cushions your feet, protects against overuse injuries, improves alignment, and supports your foot to prevent injury. Your feet and the rest of your body will thank you if you replace your shoes every 300 to 500 miles (or when you notice pain or loss of support). Additionally, choosing shoes tailored to your sport will reduce injury risk.

· Equipment fit

Check that your gear matches your height and range of motion and is in good condition. If you are unsure, visit a sports-specific store for a fitting.

· Supportive Accessories

Braces, wraps, orthotics, and compression sleeves can be great tools used during recovery or intense activity periods. Supportive accessories can aid in:

· Preventing re-injuring

· Providing additional joint stability

· Reducing fatigue

· Instilling confidence, to move you move more freely

Seeing a physiotherapist is a great idea if you are unsure which accessory is right for you, pain persists despite support, or to safely phase out use of supportive accessories. Wearing the wrong supportive accessories, or relying on them for too long can worsen your injury. When in doubt, seek professional advice to ensure your gear is working for you, rather than against you!

 

The Art of Active Recovery

According to UCLA Health, you should incorporate at least one rest day each week, especially after a day involving strenuous exercise. Incorporating active rest days is ideal to encourage blood flow without imposing additional strain on your body. Benefits include reducing muscle soreness and risk of injury, replenishing mental and physical health, and further enhancing muscle growth.

Try one of the following active recovery workouts on your next rest day:

· Light stretching or mobility work

· Walking

· Yoga

· Swimming

 

Common Injuries by Summer Sport: What to Watch For 

Whatever activity or sport you are participating in, it is critical to be cognizant of where the most common injuries tend to appear – and how to stay ahead of them. Below are some common injuries for popular summer sports:

 

Tennis & Pickleball

Tennis and pickleball require explosive direction-changing movements along with repetitive overhead and swinging motions.

Sensitive Areas for Injury:

· Shoulders, elbows, wrists

· Ankle and Achilles Tendon

· Lower-Body (lower body muscles, knees, hips)

· Fractures (in senior players)

 

Swimming

While swimming is low impact, the repetitive movements (like overhead strokes) can lead to overuse injuries such as swimmer’s shoulder.

Sensitive Areas for Injury:

· Shoulders

· Neck and lower back

· Knees

 

Running & Trail Hiking

Whether you are pounding the pavement or exploring trails, repetitive stress and uneven ground can lead to injury.

Sensitive Areas for Injury:

· Shins and calves

· Feet and ankles

· Knees

· Hips and Glutes

 

Cycling

Cycling is an excellent low-impact cardio exercise; however, repetitive motions combined with prolonged rides and an often-improper bike fit can lead to bike-related injuries.

Sensitive Areas for Injury:

· Foot & Achilles Tendon

· Knees

· Neck & Lower Back

· Wrists & Hands

 

Golf

Golfing is the perfect social summer activity. However, the repetitive motions coupled with below-par biomechanics and form techniques may leave you slicing more than just your shots when it comes to injury risk.

Sensitive Areas for Injury:

· Lower Back

· Shoulders

· Elbow

· Wrist and Hands

· Knees and Hips

 

Ready to Keep Moving Your Best this Summer?

No matter what your summer looks like. From adrenaline-filled outdoor activities or gentle walks to getting back into fitness, PhysioDNA is here to support you.

 

Your Summer, Your Movement – We’re with You Every Step

Whether you’re a new parent, competitive athlete, recreational player, or desk worker, at PhysioDNA, we partner with each and every patient to strategically support injury prevention and activity recovery. Our expert team of physiotherapists, chiropractors, movement specialists, and massage therapists provide personally tailored care plans to help you move and feel your best. We’re here for you, even if you don’t know where to start! Join the PhysioDNA family today, where every day is an opportunity to pursue your best physical and mental self.

 

References 

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“Common Running Injuries: Causes, Prevention, and Treatment.” WebMD, WebMD, www.webmd.com/fitness-exercise/running-injuries-causes-prevention-treatment. Accessed 6 Aug. 2025.

Common Tennis Injuries & Prevention | Mass General Brigham, www.massgeneralbrigham.org/en/about/newsroom/articles/tennis-injuries. Accessed 6 Aug. 2025.

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Letty Krueger, PT. “5 Common Cycling Injuries and How to Avoid Them.” Hospital for Special Surgery, Hospital for Special Surgery, 20 Sept. 2023, www.hss.edu/health-library/move-better/common-cycling-injuries.

Orthosportsmed. “Common Cycling Injuries and How to Avoid Them.” Orthopedic & Sports Medicine, orthosportsmed https://orthosportsmed.com/wp-content/uploads/2015/01/osm-header-vs7.png, 24 July 2025, orthosportsmed.com/common-cycling-injuries-and-how-to-avoid-them/.

“Pickleball vs. Tennis Injuries: Which Are Worse?” Atlanta Hospitals, Clinics and Healthcare – Atlanta, GA – Emory Healthcare, www.emoryhealthcare.org/stories/ortho/pickleball-vs-tennis-injuries-which-are-worse. Accessed 6 Aug. 2025.

ProfilePage, et al. “No Pain, No Gain? Hardly. This Year’s Fitness Buzzword Is ‘Recovery.’” AP News, AP News, 20 Feb. 2025, apnews.com/article/exercise-recovery-injury-workout-rest-2ffce1799725037b0142657db62d9e8d?%C2%A0.

“Running Injuries.” Yale Medicine, Yale Medicine, 29 Oct. 2022, www.yalemedicine.org/conditions/running-injury.

Uclahealth. “How Often Should You Take a Rest Day?” UCLA Health, 30 Oct. 2023, www.uclahealth.org/news/article/how-often-should-you-take-rest-day.

“Why You Shouldn’t Skip Cool down Exercises.” Cleveland Clinic, Cleveland Clinic, 17 June 2025, health.clevelandclinic.org/why-you-shouldnt-skip-cool-down-exercises.

Wolf, Carly. “Iron out Your Game: Prevent Common Golf Injuries – Orthopaedic Hospital of Wisconsin.” Orthopaedic Hospital of Wisconsin – An Uncommon Focus on You., 17 June 2024, www.ohow.com/2024/06/14/iron-out-your-game-prevent-common-golf-injuries/.

 

About the Author

Kaitlin Meaney

PhysioDNA Summer Intern Student

Bachelor of Science and Bachelor of Education – Queens University