Are You Warming Up Properly for Your Summer Activities?
Summer is finally here, and with it comes longer days, warmer weather, and plenty of opportunities to get outside and move. Whether you're spending your mornings on the golf course, joining a pickleball league, or tackling a long list of gardening projects, your body may not be as ready for activity as your mind is.
One of the most common mistakes we see in physical therapy during the summer months? Jumping straight into activity without a proper warm-up. Just a few minutes of movement and stretching before your favorite summer activities can improve performance, reduce stiffness, and help decrease your risk of injury.
Why Do Warm-Ups Matter?
As we move, our muscles and joints need adequate blood flow and mobility to function efficiently. A proper warm-up helps to:
Increase circulation to working muscles
Improve joint mobility
Prepare the nervous system for movement
Reduce muscle tightness
Lower the risk of strains, sprains, and overuse injuries
The goal isn't to perform long static stretches before activity. Instead, focus on dynamic movements that gently prepare your body for the motions you'll be performing.
Golf Warm-Up Spotlight
Golf may not seem physically demanding, but the golf swing places significant stress on the shoulders, spine, hips, and core.
Try these before heading to the first tee:
Trunk Rotations - Stand tall with your arms crossed over your chest. Slowly rotate side to side 10 times each direction.
Leg Swings - Hold onto a cart or railing for balance. Swing one leg forward and backward 10-15 times, then side to side.
Shoulder Circles - Perform 10 circles forward and 10 backward to loosen the shoulders and upper back.
Practice Swings - Start with slow, controlled swings before progressing to full speed.
Pickleball Warm-Up Spotlight
Pickleball involves quick starts, stops, pivots, and overhead movements. Warming up can help prepare your knees, hips, ankles, and shoulders for the demands of the game.
Try these before stepping onto the court:
Marching with High Knees - March in place for 30-60 seconds to elevate your heart rate.
Walking Lunges - Perform 10 lunges per leg to activate the hips and legs.
Arm Circles and Reaches - Move the shoulders through a full range of motion before serving and overhead shots.
Side Shuffles - Perform short side shuffles for 20-30 seconds to prepare for lateral movement.
Gardening Warm-Up Spotlight
Many people underestimate how physically demanding gardening can be. Repeated bending, kneeling, lifting, and reaching can lead to back, neck, shoulder, and knee discomfort.
Before heading into the garden, try:
Cat-Camel Stretch - Gently round and arch your back 10 times to improve spinal mobility.
Standing Hip Flexor Stretch - Step one foot back and gently shift your weight forward. Hold 20-30 seconds per side.
Sit-to-Stands - Perform 10 repetitions from a chair to activate the hips and legs.
Shoulder Reaches - Reach overhead and across your body several times to prepare for lifting and pulling tasks.
A little soreness after activity can be normal, but persistent pain is not. If you're experiencing discomfort that lingers for days, limits your activity, or keeps returning every time you play, it may be your body's way of asking for help.Physical therapy can identify mobility restrictions, strength deficits, and movement patterns that may be contributing to pain before they become bigger issues.
Summer activities should be enjoyable and not sidelined by aches, pains, or injuries. Spending just 5-10 minutes warming up before golf, pickleball, gardening, or other outdoor activities can help keep you moving comfortably throughout the season.
If pain is preventing you from enjoying your favorite summer activities, our team is here to help. Contact Health In Balance to schedule an evaluation and keep your summer plans on track.
