Jun 1

Hello, Summer! Tips for Getting Strong, Staying Injury Free & Being Healthy

Although it's not officially summer until June 21st, the warm temperatures and sunshine in Colorado suggest otherwise! The Rocky Mountains are typically more known for winter fun associated with champagne powder, Vail's legendary back bowls, the X-Games in Aspen, 10th Mountain hut trips, and gorgeous snow-capped mountains. But in my opinion, summer is even better for fun mountain adventures! Keep reading for tips to have a great summer from a physical therapy perspective, tailored for a safe and adventurous summer.

Denver Physical Therapy - Hiking and Trail Running

Helmets for (almost) everything!

Helments are essential for many summer activities including mountain and road biking, kayaking, ATVing, wakeboarding and wakesurfing, and horseback riding. Read more about my new helmet and the helmet technology that helps keep our brains safe.

Stay Hydrated & Sun Safety

Warm temperatures and sun exposure increase the risk of dehydration. Be sure to drink plenty of water throughout the day, and consider carrying a reusable water bottle. With high levels of activity, an electrolyte drink can be helpful. My current favorite is LMNT.

To protect your skin from burns and potential future issues, use sunscreen with at least SPF 30, wear sunglasses, and don a wide-brimmed hat to protect your skin and eyes from the intense summer sun

Incorporate Active Recovery

Enjoy the great outdoors but remember to balance activity with rest. Schedule regular physical therapy or massage sessions to address any aches or pains and to keep your body in top condition. Mixing high-intensity workouts with low-impact activities like swimming, yoga, or walking can help prevent overuse injuries and promote overall joint health.

Choose the Right Footwear

Wear supportive shoes and traction suitable for your activities. Proper footwear can prevent injuries and provide the support needed for a variety of terrain. Check out your local running or bike store to ensure you get the proper shoe fit.

Listen to Your Body

Pay attention to any signs of fatigue, pain, or discomfort. If you experience any unusual symptoms, consider taking a few days off. If symptoms continue, consider consulting your doctor or a physical therapist to prevent further injury.

Nutrition and Fueling for Active Coloradans

Maintain a Balanced Diet

Fuel your summer activities with a diet rich in fruits, vegetables, lean proteins, and whole grains. A balanced diet supports energy levels and recovery. Finding the right combination of food prior to and during activity can be hard, but it's essential to fuel your body correctly during activity.

Scratch Labs has a variety of tasty drink and snack options that are easy to pack and easy to eat on the go. My go-to activity snacks usually include a mixture of protein and carbs such as a Snickers bar, a peanut butter and jelly sandwich, and dried mango.

The Feed has almost endless hydration and calorie options designed for active people.

Incorporate Strength Training

Strength training helps build muscle and prevent injuries. Incorporate exercises that target major muscle groups, focusing on form and sport- specific technique to maximize benefits.

If you're experiencing persistent pain or discomfort that doesn't go away within a few days of rest, it may be time to make an appointment! Address functional mobility, strength, fitness, and technique to address areas of concern. Online scheduling is available for virtual and in-person visits here.