18/08/2025
Summer Holidays – Stay Active & Injury-Free!
Summer’s all about travel, outdoor activities, and enjoying the sunshine — but new routines and adventures can put extra strain on your muscles and joints. Here’s how to keep your body happy:
Physio-approved tips for a safe summer:
1️⃣ Pack & Lift Wisely
Choose a suitcase with wheels where possible.
Bend your knees and keep loads close to your body when lifting bags or sports equipment.
Avoid twisting your back — move your feet to turn.
2️⃣ Baggage Carousel Safety
Let the bag come fully onto the carousel before lifting.
Face the bag directly, bend your knees, and use your legs to lift.
Step away from the carousel before turning or walking to avoid twisting under load.
3️⃣ Protect Your Back on Long Journeys
On road trips, take breaks every 1–2 hours to stand, stretch, and walk.
On flights, walk the aisle when possible and use a rolled-up jumper or cushion for lumbar support.
4️⃣ Ease Into Holiday Sports
Warm up before swimming, hiking, cycling, or playing beach games.
Don’t go from zero to intense activity — if you’ve been less active recently, start gently and gradually increase duration and intensity over a few days.
5️⃣ Mind Your Posture on Sun Loungers
Change position often and avoid lying twisted for long periods.
Stretch your back, hips, and shoulders after lounging or reading.
6️⃣ Stay Hydrated & Beat the Heat
Hot weather can cause fatigue, cramps, and dizziness.
Drink plenty of water and take regular shade breaks.
If you overdo it:
Ice can help reduce inflammation or swelling after an injury
Heat can relax stiff or sore muscles.
Gentle stretching and exercise can ease tightness — but don’t force movements.
Pool or water-based exercise can be a gentle way to keep moving while reducing strain on sore joints and muscles.
Rest & Recover before jumping back into full activity.
We have a range of advice sheets and exercise resources on our website to support self-management. Try these for a short period before booking a GP appointment.
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www.lincsphysio.nhs.uk
