How to avoid being sidelined by overuse injuries this summer

PHILADELPHIA (WPVI) — Summer is the time for outdoor sports, working on the house or creating a lush garden.

This can lead to injuries, which are often caused by overexertion.

But with a little preparation, daredevils can get back on track.

Temple Health physical therapist Tom Martin sees it every summer.

As the heat increases, so does the number of injuries.

“They’re no longer just sitting at a desk, they’re trying to swing a tennis racket instead,” says Martin.

Therapists and sports medicine specialists say the hard training over the summer takes its toll.

“Knee and hip injuries, as well as shoulder injuries,” says Dr. Kristin Hullings, an orthopedic and sports medicine specialist at Temple.

And many patients were unaware that they suffered from arthritis in some joints.

“Ultimately, they overdo it and make their arthritis worse,” explains Dr. Hullings.

And it doesn’t just affect athletes.

Overzealous gardeners often end up with swollen knees or back pain.

“You see a weed and you go for it. You just have to remove all the weeds from the garden,” she notes.

Martin says physical therapy helps heal overuse injuries.

However, it can be part of a plan to prevent them from happening in the first place.

The best step, according to Dr. Hullings, is to “be active all year round. I know that’s easier said than done.”

A physical therapist can help you develop an appropriate plan.

First, identify and strengthen any weak points.

“We know certain imbalances that are associated with shoulder injuries, rotator cuff injuries and knee injuries,” says Martin. “Perhaps you should spend two days a week strengthening those select muscle groups.”

Variety is also important.

Dr. Hullings says it’s easy to fall into a routine.

She says she is against the adrenaline rush of the so-called “runner’s high” that many runners experience.

“You’re not really building new skills or building new muscles by doing the same thing every day.

However, there is also a higher risk of injury because the same muscles are constantly being overstressed,” she explains.

Martin points out that you don’t need a gym to get a good workout.

“Physical therapists are being really creative now, especially post-COVID, teaching people how to really manage their health at home,” he says.

And no matter what you do, be sure to warm up, cool down and then do some stretching exercises.

And get enough sleep.

Dr. Hullings says you’re at greater risk of injury when you’re tired.