Make the most of summer with PT
The “dog days” of summer have arrived. Hopefully, that means you’re able to enjoy your favorite activities. In our physical therapy clinics, there is almost always a surge of new cases as the temperature rises. People begin spring cleaning and yard work and feel limber by summertime compared to winter. This leads to both new and emergence of recurring injuries. Physical therapy can help you make the most of your summer!!
Balance and boating
Anyone who has ever gotten on a boat knows that balance and coordination are required to avoid falling. With achy knees, climbing in and out of the boat with the day’s catch is difficult. Jet-skiing loses its luster if you feel pain whenever you turn your neck. Fortunately, physical therapy can improve ankle stability, neck mobility, and leg strength to make these problems a thing of the past. Physical therapy can improve balance and confidence for individuals who enjoy boating activities.
Paddle
If you enjoy paddling sports like kayaking, canoeing, or stand-up paddleboarding, you may experience various injuries due to repetitive motions or prolonged periods of sitting/standing. Not to mention soreness if you aren’t doing paddle sports every day and you attempt to go on a long trip. Physical therapy can help you with any pain lasting a couple of days (back pain) or if you get any sort of tendonitis (shoulder/elbow).
Don’t ignore your core (exercises for paddle sports to prevent injury):
Quality time with loved ones
Whether you’ve reached retirement age or just want to enjoy time with your loved ones, being too deconditioned, weak, or in pain can cause you to miss out. When a person has reached the age where they can slow down working, they should not be sidelined from enjoying the life they have built due to physical ailments. Physical therapy can help ensure you aren’t missing out on the important moments.
Swimming
Swimming is one of the best summer exercises! Whether you’re in a pool, lake, ocean, or river, you can reap many benefits from the water! It can enhance your cardiovascular fitness, making it easier for everyday activities. If you’re limited with shoulder mobility, it might be evident when you swim, but we would be glad to help you. Maybe it’s hard to get in and out of the water; let us know how we can help get you in the water and keep you in the water, swimming laps around your family.
Pickleball (or tennis)
Pickleball is one of the fastest-growing sports, and we, as doctors of movement, love to see it! More people of all ages, shapes, and sizes are trying pickleball. It doesn’t require much athletic ability and is a great time. The most common injury we see from pickleball is ankle sprains, and that’s because most people aren’t warming up and not wearing the correct footwear. Be sure to be aware of those simple fixes to help prevent injury. We can help ankle sprain suffers pretty quickly and get them out of the courts. Remember to do your simple warm-up and “stay out of the kitchen” (pickleball pun).
Cycling
Again, getting on a bicycle is something everyone of all athletic abilities, ages, shapes, and sizes can do (like play pickleball). And we love it! Not to mention, many types of bikes are available that encourage it (like recumbent bikes). As physical therapists, we can address musculoskeletal issues affecting cycling, such as knee pain or lower back discomfort. We can also provide bike fitting assessments and design strength and flexibility programs to improve cycling performance and reduce the risk of overuse injuries.
Summer fun
By working with a physical therapist, patients can enhance their physical abilities, reduce the risk of injury, and enjoy a wide range of summer activities with greater comfort, confidence, and proficiency.
This ‘Ask the Therapist’ is brought to you by our newest location – St. Clair owner and director Jacob Gallucci, PT, DPT.
Question: I love road trips, but they are tough on my body. Do you have any tips you can recommend?
Answer: Sitting for long periods can be hard on your body! Here are some tips to help prevent pain and discomfort during road trips:
Stretching: Before you embark on your trip, take some time to stretch your muscles. Focus on stretching your hamstrings, hip flexors, lower back, and shoulders. You can try this routine!
Proper posture: Maintain good posture while driving. Sit with your back against the seat and use a lumbar roll or rolled-up towel to support the natural curve of your lower back. Keep your knees at hip level and your feet flat on the floor.
Regular breaks: Take breaks every hour or so to get out of the car, stretch, and walk around. This can help prevent stiffness and improve circulation.
Hydration: Stay hydrated by drinking plenty of water throughout the trip. Dehydration can worsen muscle stiffness and fatigue.
Ergonomic support: Consider using supportive cushions or seat covers designed to improve posture and reduce pressure on sensitive areas.
Gentle exercises: Perform gentle exercises while on breaks or during rest stops to keep your muscles active and prevent stiffness. This can include simple stretches, walking, or light calisthenics.
Mindful driving/riding: Pay attention to your body’s signals and adjust your position or take breaks as needed. Avoid gripping the steering wheel too tightly, which can strain the muscles in your arms and shoulders.
Consider alternate transportation: If possible, consider breaking up the trip with overnight stays or using alternative modes of transportation such as trains or planes to reduce the overall time spent sitting.
We can help!
Remember, listening to your body and addressing any discomfort early on is essential to prevent it from worsening. If you continue to experience pain despite these measures, consider consulting a physical therapist for personalized advice and treatment. Schedule your free assessment.