Stay Active and Injury-Free This Summer! Expert Tips for Your Favorite Activities in New Jersey, New York & Indiana
Summer is a great time to get outside and enjoy activities like running along the Hudson River, hiking in the Watchung Reservation, and swimming at local pools throughout Clifton, Fair Lawn, Lyndhurst, Paterson, Bloomfield, Cedar Grove, Caldwell, Newark, Rahway, Kearny, Jersey City, Maplewood, South Orange, NJ, and beyond to the Bronx, Brooklyn, Jeffersonville, and Clarksville. Moving your body is great for your health!
But sometimes, fun summer activities can lead to aches and pains. The good news is that many common summer sports injuries can be avoided. As physical therapists at Holsman Physical Therapy, we want to help you stay active and safe throughout the warm months.
Before You Go: Warm Up Your Body Properly
Think of a warm-up as a gentle wake-up call for your muscles. It gets your blood flowing, increases tissue temperature, and prepares your body for more intense activity. This crucial step can help lower your chances of getting hurt—whether you're running in Branch Brook Park, hiking the Palisades, or swimming at your local community pool.
For Running & Hiking
Start with 5-10 minutes of light cardio, such as brisk walking or jogging in place. This gradually elevates your heart rate and warms your muscles.
Dynamic Stretches for Runners and Hikers:
Leg Swings: Hold onto something stable (fence, wall, or tree) and gently swing one leg forward and back (10 times), then side to side (10 times). Repeat with the other leg. This mobilizes your hip joints and prepares leg muscles for activity.
Arm Circles: Make large circles with your arms, moving forward (10 times) and then backward (10 times). This warms up shoulder joints and upper body muscles.
Walking Lunges: Step forward into a lunge position, keeping your front knee directly over your ankle. Alternate legs for 10-12 lunges. This activates major leg muscles and improves dynamic balance.
High Knees: March in place, bringing knees up toward your chest. Perform for 30 seconds. This increases hip flexor activation and cardiovascular readiness.
Ankle Circles: Lift one foot off the ground and rotate your ankle in circles (10 each direction). Crucial for trail running and hiking on uneven terrain throughout Bergen County and Essex County parks.
For Swimming
Begin with a few minutes of easy swimming at a slow, comfortable pace. This is the best way to warm up swimming-specific muscles in the water.
Pre-Swim Activation Exercises:
Arm Swings: Similar to running warm-ups, swing your arms forward and backward on the pool deck. Perform 10-15 repetitions to prepare shoulder muscles.
Shoulder Rolls: Roll your shoulders up, back, and down in a circular motion (10 times), then reverse direction (10 times). Essential for preventing swimmer's shoulder.
Torso Twists: Stand with hands on hips and gently rotate your upper body side to side. Repeat 10 times in each direction to prepare core muscles for swimming movements.
Neck Rolls: Gently roll your neck in slow circles (5 each direction) to prepare for breathing mechanics during swimming.
Smart Moves to Avoid Common Summer Sports Injuries
Each activity has its own set of common issues. Here's how to protect yourself while enjoying summer activities throughout New Jersey, New York, and Indiana:
Running: Prevention Strategies
Common Issues:
- Runner's knee (patellofemoral pain syndrome) – pain around or behind the kneecap
- Shin splints – pain along the shin bone from repetitive stress
- Ankle sprains – especially on uneven surfaces
- Plantar fasciitis – heel and arch pain
- IT band syndrome – outer knee and thigh pain
Stay Safe:
- Wear properly fitted running shoes that match your foot type and running style. Replace them every 300-500 miles or when the cushioning feels compressed.
- Follow the 10% rule: Increase your running distance or speed by no more than 10% per week to avoid overuse injuries.
- Run on softer surfaces when possible – grass, dirt trails, or rubberized tracks put less stress on joints than concrete sidewalks.
- Incorporate strength training 2-3 times per week, focusing on hip, glute, and core muscles that support proper running mechanics.
- Cross-train with cycling, swimming, or other low-impact activities to build fitness while reducing repetitive stress.
- Pay attention to running form: Land with your foot under your body, maintain an upright posture, and avoid overstriding.
Hiking: Trail Safety and Injury Prevention
Common Issues:
- Ankle sprains – from uneven terrain and loose rocks
- Blisters – from poorly fitted footwear or long distances
- Knee pain – especially on steep descents
- Lower back strain – from heavy backpacks
- Hip flexor tightness – from prolonged uphill climbing
Stay Safe:
- Wear sturdy hiking shoes or boots with good ankle support and aggressive tread. Break them in before long hikes on trails throughout South Mountain Reservation or Ramapo Mountains.
- Use hiking poles, especially on uneven ground, steep descents, or when carrying a heavy pack. Poles reduce stress on knees and improve balance.
- Pay attention to the trail and watch your footing. Many hiking injuries occur from momentary distractions.
- Drink plenty of water, especially on hot New Jersey summer days. Dehydration affects coordination and increases injury risk.
- Pack your backpack properly: Keep heavy items close to your back and centered. A poorly packed or overly heavy pack strains your back and shoulders.
- Take breaks on long hikes to rest muscles and maintain focus on the trail ahead.
- Strengthen your legs and core before hiking season with exercises like squats, lunges, and step-ups.
Swimming: Technique and Injury Prevention
Common Issues:
- Swimmer's shoulder – rotator cuff inflammation from repetitive overhead motion
- Neck pain – from improper breathing technique or head position
- Lower back pain – from excessive arching during certain strokes
- Knee pain – particularly from breaststroke kick
Stay Safe:
- Focus on proper swimming technique: If you're unsure about your form, consider taking a lesson at your local pool in Fair Lawn, Lyndhurst, or Maplewood. Good technique prevents injuries and improves efficiency.
- Don't overdo training equipment: Hand paddles, pull buoys, and fins increase resistance and stress on joints. Introduce them gradually and use proper technique.
- Vary your strokes: Swimming only freestyle can lead to overuse injuries. Mix in backstroke, breaststroke, and other strokes to distribute stress differently.
- Build distance gradually: Like running, sudden increases in swimming volume cause injuries. Increase weekly distance by no more than 10%.
- Strengthen rotator cuff muscles: Include shoulder strengthening exercises in your dryland training to support the repetitive overhead motion of swimming.
- Listen to your body: If your shoulder or neck hurts during swimming, take a break and address the issue before it becomes chronic.
- Use proper breathing technique: Rotate your entire body to breathe rather than just lifting your head, which strains the neck.
Popular Summer Locations and Activity-Specific Tips
Running Routes in Our Service Areas:
- Branch Brook Park (Newark): Watch for uneven pavement after winter and spring weather
- Hudson River Waterfront Walkway (Jersey City, Hoboken): Great flat surface, but can be crowded on weekends
- South Mountain Reservation (Maplewood, South Orange): Trail running requires ankle stability and proper footwear
- Prospect Park (Brooklyn): Popular 3.35-mile loop with some elevation changes
Hiking Destinations Near Our Locations:
- Watchung Reservation (various Essex County towns): Well-maintained trails suitable for various skill levels
- Palisades Interstate Park: Challenging terrain requiring good preparation
- Garret Mountain (Paterson, Clifton): Mix of paved and natural trails with elevation changes
- Mills Reservation (Cedar Grove, Montclair): Moderate trails with beautiful views
After Your Activity: Cool Down and Recovery Strategies
Just like a warm-up, a cool-down helps your body transition from intense activity to rest. It allows your heart rate to return to normal gradually and can help reduce muscle soreness and stiffness.
Cool Down Protocol (All Activities):
Finish with 5-10 minutes of slower activity. For example, walk after a run or hike through Eagle Rock Reservation, or complete several easy laps after your swimming workout at the pool.
Comprehensive Recovery Tips:
1. Gentle Static Stretching
Hold stretches for 20-30 seconds without bouncing. Focus on the muscles you used during your activity. Research shows static stretching is most beneficial after exercise when muscles are warm.
For Runners and Hikers:
- Hamstrings (back of thighs)
- Quadriceps (front of thighs)
- Calves and Achilles tendon
- Hip flexors
- IT band
- Lower back
For Swimmers:
- Shoulders and rotator cuff
- Chest and pectorals
- Triceps
- Upper back
- Neck
2. Proper Hydration
Drink water to replace fluids lost through sweating, especially during hot and humid New Jersey summers. Aim for 16-24 ounces of water for every pound lost during exercise.
3. Nutritional Recovery
Have a balanced snack or meal within 30-60 minutes after exercise containing both protein and carbohydrates. This combination helps muscles recover and replenish energy stores. Examples include:
- Greek yogurt with fruit and granola
- Chocolate milk
- Whole grain toast with peanut butter and banana
- Protein smoothie with berries
4. Adequate Rest and Sleep
Make sure you get enough quality sleep—ideally 7-9 hours for adults. This is when your body does most of its repair work, building stronger muscles and tissues.
5. Active Recovery Days
Include easy, low-intensity movement on rest days, such as gentle walking, easy cycling, or yoga. This promotes blood flow and recovery without adding stress.
6. Self-Care Techniques
- Foam rolling: Can help reduce muscle tightness and improve flexibility
- Ice baths or cold showers: May reduce inflammation after particularly intense workouts
- Compression garments: Some athletes find these helpful for recovery
Listen to Your Body: Warning Signs to Watch
When to Seek Professional Help
If something feels wrong or you have pain that doesn't improve, don't ignore it. Early intervention prevents minor issues from becoming serious injuries.
See a physical therapist at Holsman Physical Therapy if you experience:
- Sharp or severe pain during or after activity
- Pain that persists beyond 3-5 days despite rest
- Swelling that doesn't resolve within 24-48 hours
- Pain that affects daily activities like walking, climbing stairs, or sleeping
- Numbness or tingling in any extremity
- Joint instability or feeling that a joint "gives out"
- Limited range of motion compared to the other side
- Pain that worsens despite rest and self-care
How Physical Therapy Helps Summer Athletes
At Holsman Physical Therapy, we specialize in helping active individuals throughout Bergen County, Essex County, Hudson County, and beyond prevent and recover from sports injuries. Our services include:
- Comprehensive injury evaluations to identify the root cause of pain
- Sport-specific rehabilitation programs for runners, hikers, swimmers, and other athletes
- Biomechanical assessments to identify movement patterns that increase injury risk
- Personalized exercise programs to address strength and flexibility imbalances
- Manual therapy techniques to reduce pain and improve mobility
- Return-to-sport protocols that safely progress you back to full activity
- Injury prevention screenings for active individuals
- Training load management guidance to optimize performance and recovery
Convenient Locations for Sports Physical Therapy:
- Northern New Jersey: Clifton, Fair Lawn, Lyndhurst, Paterson, Bloomfield, Cedar Grove, Caldwell, Newark, Rahway, Kearny, Jersey City, Maplewood, and South Orange
- New York: Bronx and Brooklyn
- Indiana: Jeffersonville and Clarksville
Frequently Asked Questions About Summer Sports Injuries
How long should I wait before seeing a physical therapist for a sports injury?
Don't wait too long. If pain persists beyond 3-5 days, worsens despite rest, or significantly affects your daily activities, schedule an evaluation. Early treatment prevents minor issues from becoming chronic problems and gets you back to activity faster.
Can I continue exercising if I have mild pain?
It depends on the type and intensity of pain. Mild muscle soreness after exercise is normal, but sharp pain, joint pain, or pain that worsens during activity should not be ignored. A physical therapist can assess your situation and provide guidance on safe activity modification.
Is it better to use ice or heat for sports injuries?
For acute injuries (first 48-72 hours), ice is generally recommended to reduce inflammation and pain. After the acute phase, heat may help with muscle tension and stiffness. However, the best approach depends on your specific injury—consult with a physical therapist for personalized advice.
How can I tell if I have runner's knee versus a more serious knee injury?
Runner's knee typically causes pain around or behind the kneecap that worsens with running, stairs, or prolonged sitting. More serious injuries may involve swelling, instability, locking, or inability to bear weight. A physical therapist can perform specific tests to differentiate between conditions and recommend appropriate treatment.
Should I stop all activity if I have swimmer's shoulder?
Not necessarily. A physical therapist can help you modify your training, correct technique issues, and provide exercises to address the underlying causes. Complete rest may not be necessary, but continuing to swim through pain without addressing the problem will likely worsen the condition.
How do I know if I'm increasing my training too quickly?
Warning signs include persistent fatigue, declining performance, increased soreness lasting more than 48 hours, mood changes, disrupted sleep, and developing pain. Follow the 10% rule (increase distance or intensity by no more than 10% per week) and listen to your body's feedback.
Can physical therapy help me improve my athletic performance, not just treat injuries?
Absolutely! Physical therapists can identify movement inefficiencies, address strength or flexibility imbalances, and design training programs that enhance performance while reducing injury risk. Many athletes work with PTs preventively to optimize their training.
Research References and Resources
Sports Injury Prevention Programs:
Effectiveness of injury prevention programs in sports: A comprehensive review. Published in PMC.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7353668/
Research demonstrates that structured prevention programs significantly reduce sports injury rates.
Stretching and Injury Risk Reduction:
Effects of Stretching on Injury Risk Reduction and Performance Enhancement. Journal of Clinical Exercise Physiology, 10(3), 106.
https://meridian.allenpress.com/jcep/article/10/3/106/470461/
Evidence on the role of dynamic and static stretching in athletic performance and injury prevention.
Warm-up and Performance:
Effects of warm-up on physical performance and injury prevention. ScienceDirect, 2020.
https://www.sciencedirect.com/science/article/pii/S2095254620301526
Research on proper warm-up protocols for injury prevention and performance optimization.
Professional Resources and Guidelines
Sports Physical Therapy:
American Physical Therapy Association - Sports Physical Therapy Specialty
https://www.choosept.com/why-physical-therapy/specialty-areas-physical-therapy/sports-physical-therapy
Swimming Injury Prevention:
5 Tips to Improve Your Swimming Stroke and Avoid Injury - APTA
https://www.choosept.com/health-tips/5-tips-improve-your-swimming-stroke-avoid-injury
Running Injury Prevention:
Healthy Running Advice from Physical Therapists - APTA
https://www.choosept.com/health-tips/healthy-running-advice-physical-therapists
Sports Injuries and Recovery:
Sports Injuries & Emotions: How Physical Therapists Can Help - APTA
https://www.choosept.com/health-tips/sports-injuries-emotions-how-physical-therapists-can-help-with-both-plus-tips-athletes
Muscle Recovery Guidelines:
Evidence-based approaches to muscle recovery after exercise. Healthline Medical Review.
https://www.healthline.com/health/muscle-recovery
Running Warm-up Protocols:
How to Warm Up Before Running - Evidence-based guidelines.
https://www.asics.com/nz/en-nz/blog/article/how-to-warm-up-before-running