Summer is all about movement, running, jumping, swimming, and just enjoying some time outdoors. However, as temperatures rise and outdoor activity increases, so does the risk of common injuries, such as sprains and strains. No matter if you’re hitting the pickleball court, working on your beach volleyball serve, or taking on some backyard gardening, your muscles and joints are working overtime. If you’re not prepared? That’s when injuries can sneak up on you.

The good news is that physical therapy (PT) is one of the most effective ways to treat and prevent these types of injuries. Orlin & Cohen’s Taylor Santiago, DPT, is here with everything you need to know to help you heal faster, stay stronger, and continue doing what you love all summer long.

Why Summer Increases the Risk of Sprains and Strains

It’s no surprise that we tend to be more active during the warmer months. However, after months of colder weather and reduced activity, your muscles may not be summer-ready, especially if you jump into physical activity without proper preparation. Sprains (injuries to ligaments) and strains (injuries to muscles or tendons) often result from sudden movements, overuse, or a lack of conditioning. Summer sports like tennis, golf, and volleyball, as well as activities such as long walks or hikes, can put new or increased stress on your joints and muscles, especially if you haven’t been training regularly. Add in the heat, which can cause fatigue and dehydration, and the risk climbs even higher.

Understanding Sprains vs. Strains

Before we dive into how PT can help, it’s worth understanding the difference between a sprain and a strain:

• Sprains involve the stretching or tearing of ligaments, the tough bands of tissue that connect bones to other bones or joints. Ankle and knee sprains are among the most common types of sprains.
• Strains affect muscles or tendons, which connect muscles to bones. They’re especially common in the hamstring, back, or shoulders.

While the symptoms, such as pain, swelling, limited range of motion, and weakness, can be similar, the treatment paths can vary. That’s where professional diagnosis and personalized therapy plans come in.

How PT Helps Heal Sprains and Strains

PT plays a crucial role in helping you recover from soft tissue injuries. Rather than just focusing on rest and ice, it takes a proactive approach to restore your strength, flexibility, balance, and mobility. At Orlin & Cohen, our experienced physical therapists utilize proven techniques to reduce inflammation, promote healing, and help you return to activity safely, efficiently, and, in many cases, stronger than before. We’ll evaluate your injury, develop a personalized plan tailored to your specific needs, and monitor your progress to minimize the risk of re-injury in the future.

Targeted PT exercises for recovery

While each injury is unique, here are a few common conditions and PT-based exercises that help treat and prevent them:

Runner’s knee (patellofemoral pain syndrome)

Often triggered by overuse, this type of knee pain can make running or even walking painful. PT focuses on strengthening the muscles around the knee and improving core stability through low-impact exercises such as high knees, lunges, and inchworms.

Jumper’s knee (patellar tendonitis)

Common in sports that involve jumping (think basketball or volleyball), this condition causes pain below the kneecap. A targeted routine of squats, wall sits, and step-downs can help increase your knee’s load tolerance and reduce discomfort.

Shin splints

These can sideline even the most enthusiastic summer runners. PT treatments focus on hip and ankle stability, utilizing exercises such as toe raises, heel raises, and lateral band walks to enhance your form and improve impact absorption.

Rotator cuff strains

Activities like swimming, yard work, and baseball can strain the shoulder muscles, specifically the rotator cuff. Rehab exercises, such as resisted internal rotation, side-lying external rotation, and shoulder extensions, help stabilize the joint and restore mobility.

Tennis elbow (lateral epicondylitis)

This condition is not just limited to tennis; pickleball, golf, and even gardening can trigger inflammation on the outside of the elbow. Strengthening and stretching exercises, such as wrist curls, forearm rotations, and gentle extensor stretches, can help alleviate pain and enhance function.

Preventing Sprains and Strains During Summer Activities

To keep your body strong and injury-resistant this summer:

• Warm up properly: A few minutes of dynamic stretching or gentle movement can help prepare your muscles for action.
• Don’t skip strength training: Building muscle can help support your joints and absorb impact.
• Stay consistent: Avoid the “weekend warrior” syndrome. If you’re going to be active, aim for regular movement throughout the week as well, which can help improve overall conditioning.
• Hydrate and rest: Water helps keep your muscles functioning well; recovery time is just as important as activity.

The best treatment is prevention, and PT can help with that, too. At Orlin & Cohen, we often work with patients on “prehab”—a proactive training approach that focuses on flexibility, stability, and muscle balance to prevent injuries before they occur.

Get Back to Summer Fun, Faster

Sprains and strains may be common, but they don’t have to sideline your summer. If you’re recovering from an injury or want to prevent one in the first place, Orlin & Cohen’s team of physical therapists is here to help. With access to top orthopedic and sports medicine specialists, you’ll find the personalized care you need to move better, feel stronger, and stay injury-free. Book your appointment today and enjoy a pain-free summer.