As soon as the weather warms up, many of us spend more time outdoors – playing tennis, swimming, gardening, or tackling home projects. But with increased activity often comes increased strain on your body, especially your joints.
Every summer, we see more patients with sprains, tears, and overuse injuries that could have been prevented with a few simple precautions. If you’re planning to make the most of the season, know where orthopedic injuries often happen and how you can lower your risk.
The Most Common Summer Orthopedic Injuries
Understanding how specific joints are impacted by summer activities can help you watch for problems early. Here are the areas we see injured most often:
Shoulder Injuries
Swimming, tennis, and other sports that require repetitive overhead motion can lead to rotator cuff tears, strains, or flare‑ups of arthritis. These injuries often develop gradually when muscles aren’t warmed up properly or when movements are repeated without rest.
Knee Injuries
Running on uneven ground, jumping, or quick side‑to‑side movements put a lot of pressure on the knee. ACL and MCL tears, patellar tendonitis, and meniscus injuries are especially common in athletes who pivot suddenly or overtrain without proper recovery.
Hip Injuries
Yard work, long hikes, and other repetitive summer activities can irritate the hips. Bursitis and tendonitis often develop when these joints are overused or stressed by improper form, leaving them sore and inflamed.
Elbow Injuries
Falls during outdoor sports or even simple activities like climbing or biking can lead to elbow fractures or dislocations. These injuries usually occur after a sudden impact or awkward landing.
Ankle Injuries
Uneven trails, slippery pool decks, and high‑impact sports often lead to ankle sprains or stress fractures. Without proper footwear or careful attention to footing, it’s easy to roll an ankle or overload the joint during activity.
Prevention Tips to Stay Safe This Summer
Taking a few intentional steps before and during your favorite summer activities can go a long way toward protecting your joints. Here’s how to set yourself up for a safer season:
Warm Up and Cool Down Every Time
A short warm-up, such as light jogging, dynamic stretches, or sport-specific movements, prepares your muscles by increasing blood flow, improving flexibility, and enhancing coordination. Cooling down afterward helps your body recover and reduces soreness.
Focus on Proper Form
Whether you are swinging a racket, lifting a box, or pushing a lawnmower, how you move matters. Using the correct technique reduces unnecessary strain on your joints and lowers your risk of overuse injuries.
Know Your Limits & Listen to Pain
Pushing too hard can lead to serious orthopedic injuries . If you feel pain or discomfort, stop right away and follow the RICE method, which stands for rest, ice, compression, and elevation. This gives your body a chance to heal before the problem worsens.
Stay Hydrated for Healthy Joints
Water keeps your joints lubricated and helps them move smoothly. Drink regularly before, during, and after activity, especially in the heat, so you are not putting extra stress on your joints.
When to See an Orthopedic Specialist
Even with the best prevention habits, injuries can still happen. Watch for these signs that it is time to visit your orthopedic specialist:
- Persistent joint pain that does not improve
- Loss of mobility or range of motion
- Daily movements becoming more difficult
- Unexplained swelling or stiffness
Schedule an Appointment With Jacksonville Orthopedic Specialists
Summer should be a time to move freely, enjoy the outdoors, and make the most of every warm day. If joint pain or an injury is holding you back, personalized care is just a step away at Jacksonville Orthopedic Institute.
Our specialists are committed to restoring your quality of life and helping you return to the activities you love with confidence. Schedule an appointment today and learn how we can help you stay active and pain‑free all season long.