07/17/2025
Summer's here! Ready to run, hike, or swim? Our latest tips from Flex Physical Therapy will help you stay active AND injury-free.
Activity-Specific Safety Measures. Each popular summer activity presents unique risks to injury:
● Running: Prevention focuses on proper footwear selection, gradual progression in distance and speed, and choosing appropriate running surfaces to reduce impact stress.
● Hiking: Recommendations include wearing supportive footwear, utilizing hiking poles for stability on uneven terrain, maintaining awareness of trail conditions, and proper hydration.
● Swimming: Prevention strategies center on developing proper technique, appropriate use of training equipment, and recognizing early warning signs of shoulder and neck strain.
Don’t forget, a proper warm-up and cool down is essential before and after any physical activity. For runners and hikers Flex Physical therapy recommends 5-10 minutes of light cardio followed by dynamic stretches including leg swings, arm circles, and walking lunges. A cool-down including 5-10 minutes of decreased intensity movement, targeted stretching for active muscle groups, proper hydration and nutrition for recovery helps your heart to rate to return to normal slowly and can help reduce muscle soreness.
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