Top 5 Summer Injuries and How to Prevent Them

Summer in Edmonton brings sunshine, outdoor activities, and—unfortunately—a rise in summer injuries. At Forward Physiotherapy & Wellness, we often see an uptick in patients dealing with sprains, strains, and overuse injuries this time of year.

Whether you're hiking, jogging, gardening, or hitting the golf course, knowing what to watch for can help you stay pain-free all season. Here are the top 5 summer injuries we treat—and expert tips to prevent them.

1. Ankle Sprains

How it happens: Uneven ground while hiking, trail running, or stepping off curbs
Common symptoms: Swelling, bruising, difficulty bearing weight
Prevention tips:

• Wear supportive shoes with good grip

• Strengthen your calves and ankles

• Practice balance drills (e.g., single leg stands)

🧠 Physio Insight: Early treatment helps avoid chronic instability and repetitive ankle sprains. We use manual therapy, taping, exercise, and proprioceptive retraining to get you back on your feet.

2. Lower Back Strain

How it happens: Lifting coolers, gardening, golf swings, or yard projects
Common symptoms: Stiffness, muscle spasms, difficulty bending or standing
Prevention tips:

• Use proper lifting techniques (bend at knees, not waist)

• Warm up before yard work or golf (like 60 seconds of jumping jacks!)

• Add core and hip mobility work to your summer routine

💡 Clinic Tip: Massage therapy and chiropractic adjustments can relieve muscle tension and improve spinal posture.

3. Shoulder Tendonitis

How it happens: Repetition! Swimming, kayaking, painting fences, yard work
Common symptoms: Dull ache, weakness, or pain with reaching overhead
Prevention tips:

• Avoid repetitive motions when fatigued

• Stretch your chest and strengthen your rotator cuff (ask a Physiotherapist for their favorite rotator cuff circuit!)

• Modify tasks (e.g., use a higher step stool instead of reaching overhead)

🧰 Rehab Tool: Acupuncture and physiotherapy help reduce inflammation and improve shoulder mechanics.

4. Knee Pain (Patellofemoral Syndrome)

How it happens: Long walks, running, hiking, squatting in the garden, hills 
Common symptoms: Pain under kneecap, especially going down stairs or hills
Prevention tips:

• Wear proper footwear with arch support

• Strengthen those glutes

• Avoid sudden increases in distance or terrain

🌲 Edmonton Tip: Start on flat trails (like Beaumaris Lake) before progressing to hilly hikes like Whitemud Ravine.

5. Heat Exhaustion + Dehydration Injuries

How it happens: Long activity in the sun, not enough water or electrolytes
Common symptoms: Dizziness, fatigue, cramping, nausea
Prevention tips:

• Stay hydrated (water + electrolytes)

• Avoid peak sun hours (11am–3pm)

• Wear breathable clothing and take shade breaks

☀️ Important: Dehydration can increase your risk of muscle strains, spasms, and fainting-related falls.

When to See a Physiotherapist

You should book an assessment if you:

• Have persistent pain or swelling after an activity

• Can't bear weight or complete your usual exercise routine

• Notice changes in balance, posture, or walking

At Forward Physiotherapy & Wellness in North Edmonton, we treat all ages and injuries with personalized, one-on-one care. We offer physiotherapy, chiropractic, massage therapy, and acupuncture—so you can recover quickly and return to your sunny summer plans.