Injury Season? Not This Summer

Summer brings a certain kind of energy. The weather warms up, people head outside, and suddenly, everyone wants to do everything. Run that 10 K. Plant that entire garden. Join that pickup basketball league that meets twice a week. It all sounds great until something pulls, strains, or snaps.

Here’s the truth: summer is often the season when injuries spike. According to Parachute Canada, over 70% of injury-related hospitalizations among children and youth happen between May and August, with sports and recreational activities being a major cause. Adults aren’t far behind, as summer sees a sharp rise in ER visits due to sprains, strains, and overuse injuries.

But it doesn’t have to be this way. With the right awareness, movement habits, and support from experienced professionals, you can enjoy everything summer offers without getting sidelined by pain.

This is your plan to outsmart injury season, starting with what causes it.

Why Summer Injuries Spike (and How to Outsmart Them)

Summer injuries are not just bad luck. There’s a pattern. Most people spend the colder months being less active, especially if they’re working long hours, stuck indoors, or simply not in the mood to work out. Then summer arrives, and without warning, activity levels skyrocket.

Sudden changes in physical output can lead to soft tissue overload, joint instability, and poor movement mechanics. Add in heat, dehydration, and uneven outdoor terrain, and you have a recipe for pain.

But it’s not inevitable. Most summer injuries are avoidable with the right preparation and body awareness. Learning how to gradually increase activity, listen to your body’s early warning signs, and incorporate structured care makes all the difference.

Instead of pushing through pain and hoping it goes away, consider integrating full-body care, not just quick fixes into your summer routine. This doesn’t mean working out like a professional athlete; it means giving your body what it needs before it demands your attention with pain.

Top Summer Injury Offenders: Sprains, Strains, and Overuse

Every summer, physiotherapists see the same culprits. They’re not new, and they’re not always dramatic, but they are disruptive. Let’s look at the most common summer injuries that show up in clinics across Ontario.

1. Ankle Sprains and Shin Splints

These often happen when people shift from walking on treadmills to running on uneven trails or pavement. Ankles and lower legs are put under new stress, often without enough warmup or recovery.

2. Runner’s Knee and General Knee Pain

People take up jogging, tennis, or HIIT workouts and suddenly their knees are stiff or clicking. Often, the issue isn’t the joint itself but poor form, weak glutes, or lack of mobility elsewhere.

3. Shoulder and Rotator Cuff Strains

Swimming, golfing, or lifting heavy garden bags can overwork the shoulder complex. Without proper support, the small muscles around the rotator cuff are easy to inflame.

4. Low Back Pain

Bending over to plant flowers, moving patio furniture, or even sleeping on different mattresses at the cottage can flare up the lumbar spine.

5. Overuse Injuries

These are the most silent but the most stubborn. You don’t feel them right away, but they build up. Think tendinitis, bursitis, or stress-related joint pain. They are often a result of repetition without recovery.

Recognizing these patterns is the first step. The next? Doing something about it before it becomes a bigger problem.

Your Injury Prevention Playbook: Stretch, Strengthen, Stabilize

Think of injury prevention like pre-season training. You don’t need to overhaul your lifestyle, but you do need to build the kind of strength and mobility that makes movement safer.

Stretch

A proper warmup isn’t just about touching your toes. It’s about dynamically preparing muscles for movement. Include arm circles, leg swings, lunges, and hip openers that mimic the activity you’re about to do.

Strengthen

Focus on foundational muscle groups. Strengthening your glutes, hips, core, and scapular stabilizers gives your joints the support they need. Even two short strength sessions per week can have a huge impact.

Stabilize

Balance and proprioception exercises improve joint protection and reduce the risk of falls and missteps. This is especially important for ankles, knees, and shoulders.

It’s also helpful to check in with a physiotherapist before jumping into a new workout routine. They can identify imbalances, guide you through proper form, and suggest hands-on therapy that complements your recovery. Being proactive now saves you from pain later.

When It Hurts Anyway: Why Early Intervention Matters

Here’s the thing: sometimes, despite the best planning, injuries still happen. Maybe you twisted your knee on a trail run or your shoulder’s been nagging you since that long swim. The worst thing you can do is wait.

Pain is often the body’s way of signalling a deeper issue. Ignoring it doesn't make it disappear—it just makes the recovery longer and more complex.

At MyPhysio, we believe early treatment is smarter than delayed recovery. Our approach combines manual therapy, education, targeted exercise, and chiropractic support to guide you back to strength safely. The goal isn’t just to fix the issue but to understand why it happened and how to prevent it again.

Physio isn’t just for post-surgery or serious athletes. It’s for everyone who wants to move well and live pain-free.

The MyPhysio Difference: Recovery That Moves With You

You know your body better than anyone, but sometimes you need support to make it stronger, more mobile, and more resilient. That’s where we come in.

MyPhysio takes a holistic, personalized approach to care. You’re not given a generic rehab sheet and sent on your way. Instead, you work with a collaborative team of specialists who understand your goals and create a plan around your actual life.

Our services cover everything from injury prevention to active rehab. Whether you’re training for a race, rehabbing a shoulder, or just trying to get through the week without back pain, we’re here to help.

With accessible locations in Vaughan, Brampton, and beyond, convenient hours, and a friendly team who takes the time to understand your story, we make care something that fits into your routine.

Not sure where to begin? Here’s where to start.

This Summer, Choose Strength Over Setbacks

You don’t have to accept pain as part of the summer experience. You don’t have to sit out the hike, skip the bike ride, or pretend your shoulder doesn’t hurt after every swim.

You can take control now. Injury prevention is one of the smartest things you can do for your body. And if something already hurts, you’re not behind—you’re just ready to get ahead.

From movement assessments and manual therapy to strength plans and recovery guidance, MyPhysio has the tools and team to help you make the most of your summer. Start strong, stay strong, and let this be the season where you move better than ever.