Summer Ready: 5 Simple Moves to Prevent Injuries During Outdoor Activities

As the weather warms up and the days grow longer, people everywhere are lacing up their sneakers, grabbing their gear, and heading outside. Whether it’s a weekend hike, a pickup basketball game, or just a jog through the neighborhood, summer activity levels tend to spike — and so do injuries.

The good news? Most of these injuries are preventable. You don’t need a gym membership, complicated equipment, or an hour of free time to protect your body. All it takes is a few simple movements to warm up the right way and prepare your muscles for action.

1. The Dynamic Leg Swing

Before your first step on a trail or court, start with 20 leg swings — 10 front-to-back and 10 side-to-side. This opens up your hips, activates the glutes, and gets blood flowing to your lower body. It’s especially helpful if you’ve been sitting for hours before your workout.

2. Arm Circles with Purpose

Arm circles might feel like a throwback to middle school gym class, but they’re a fantastic way to loosen up your shoulders and upper back. The trick is to do them slowly and with control. Aim for 30 seconds in each direction, gradually increasing the circle size.

3. The World’s Greatest Stretch

This well-named move lives up to the hype. Step forward into a lunge, bring both hands to the ground, and twist your torso toward your front leg. You’ll hit the hip flexors, hamstrings, spine, and shoulders all at once. It’s a full-body wake-up call that only takes a few reps per side.

4. Calf Pumps for Ankle Mobility

Strong ankles are your first line of defense against rolled feet and knee strain. Do a few calf pumps by stepping one foot back into a staggered stance and pressing your heel toward the ground, then lifting it repeatedly. You’ll feel a stretch while strengthening key stabilizing muscles.

5. High Knees to Prime the Core

Wrap up your routine with 30 seconds of high knees — driving your knees toward your chest with quick, light footfalls. This elevates your heart rate, activates your core, and gets your body ready to move dynamically. It’s the final switch to tell your body, “Let’s go.”

Why This Matters

Injuries often happen not because people are out of shape, but because they jump into activity without preparing their bodies for movement. Cold muscles, stiff joints, and inactive stabilizers all increase your risk for strains, sprains, and worse.

Think of these movements as a “tune-up” before you hit the road, trail, or field. Just five minutes can make the difference between a great summer and one derailed by preventable pain.

Want Personalized Injury Prevention?

At Revive Physical Therapy, we help people of all activity levels build resilience, improve mobility, and stay pain-free — not just in summer, but year-round. Whether you’re training for a race or just trying to keep up with your kids, we can guide you through a warm-up and recovery plan tailored to your needs.

Ready to stay active and injury-free this summer? Contact us today to schedule your personalized movement assessment.