The “Weekend Warrior” Effect
One of the biggest patterns physical therapists see during the summer is what we call the “weekend warrior.”
Many people spend Monday through Friday sitting at a desk, only to spend their weekends:
- Playing 18 holes of golf
- Competing in pickleball tournaments
- Hiking or biking
- Working in the yard
- Completing home improvement projects
- Chasing kids or grandkids around the pool
None of these activities are bad. In fact, staying active is one of the best things you can do for your health.
The challenge is that our bodies don’t always adapt as quickly as our motivation does.
A sudden increase in activity can lead to overuse injuries, muscle strains, and joint pain.
Common Summer Injuries We Treat
Some of the most common summer injuries we see at our physical therapy clinics include:
Low Back Pain
Often caused by gardening, yard work, lifting, or long road trips.
Shoulder Pain
Frequently seen after swimming, throwing sports, or increased recreational activities.
Knee Pain
Common in runners, hikers, golfers, and pickleball players.
Plantar Fasciitis
Often develops after vacations with increased walking or standing.
Tennis and Pickleball Elbow
A growing condition as more adults participate in recreational racquet sports.
Muscle Strains
Often occur during home improvement projects or sudden increases in activity.
Many of these conditions begin as minor aches and pains that people assume will simply go away.
When Is It More Than Just Soreness?
Some soreness after a new activity is completely normal.
However, pain may need attention if it:
- Lasts longer than a few days
- Continues to come back
- Limits your movement
- Prevents you from participating in activities you enjoy
- Makes everyday tasks more difficult
Your body has a way of telling you when something isn’t right. Addressing pain early can often prevent a small issue from becoming a much bigger problem.
You Don’t Need to Wait to See a Physical Therapist
One of the biggest misconceptions about physical therapy is that getting started is complicated.
Many people assume they need to schedule an appointment with their physician first and wait for a referral.
Fortunately, that’s not always the case.
Thanks to Missouri’s Direct Access law, many patients can begin physical therapy without first seeing their physician (insurance requirements may vary).
If your shoulder has been bothering you after golf, your knees hurt after long walks, or your back has been sore since your last vacation, you may be able to schedule an evaluation sooner than you think.
Early evaluation can help identify the root cause of your pain and create a personalized treatment plan to keep you active all summer long.
Tips to Prevent Summer Injuries
You don’t have to avoid activity to stay healthy.
A few simple habits can significantly reduce your risk of injury:
- Warm up before exercise or recreational sports.
- Increase activity gradually.
- Stay hydrated.
- Take breaks during yard work or home projects.
- Stretch after activity.
- Listen to your body.
- Prioritize recovery, sleep, and mobility.
Small habits can make a big difference.
Don’t Let Pain Interrupt Your Summer
Summer is meant for vacations, family gatherings, sports, and making memories—not sitting on the sidelines because of pain.
Whether you’re dealing with back pain, knee pain, shoulder pain, or a nagging injury that won’t go away, our team at Spirit Physical Therapy & Wellness is here to help.
Our physical therapists can identify the source of your pain and create a personalized plan to help you move better, recover faster, and get back to doing the things you love.
Movement Tip of the Month
Before golf, pickleball, gardening, or a long walk, spend five to ten minutes warming up with dynamic movements like leg swings, arm circles, bodyweight squats, or a brisk walk. After activity, take a few minutes to stretch the muscles you used.
A little preparation and recovery can help you stay active—and injury-free—all summer long.
Ready to Enjoy the Rest of Your Summer Without Pain?