5 Expert-Backed Ways to Prevent Injuries This Summer

According to Alyssa Larson, PT, DPT

Summer is the season for hiking, biking, swimming, and soaking up the sun—but it's also a season when many people find themselves sidelined by avoidable injuries. Whether it's pushing too hard too soon or skipping essential recovery steps, the causes of summer injuries are often preventable.

Alyssa Larson, PT, DPT at Balanced Physical Therapy & Wellness, shares her top five tips to help you stay active, pain-free, and joyful all summer long. From hydration to happiness, here’s how to protect your body—and your summer plans.

1. Hydrate and Fuel Your Body the Right Way

Proper hydration and nutrition are essential parts of any injury prevention plan—especially during the summer heat.

What Alyssa recommends:

• Drink water consistently throughout the day (not just during activity)

• Add electrolytes after intense or sweaty workouts

• Eat a balanced diet rich in lean proteins, fruits, veggies, and complex carbs

• Avoid excessive caffeine and alcohol, which dehydrate you

  
  

2. Progress Gradually—Don’t Do Too Much, Too Fast

Whether you're jumping back into summer sports or starting a new fitness routine, increasing your activity too quickly is a fast track to injury.

Tips for safe summer progression:

• Alternate hard and easy days

• Cross-train to avoid repetitive strain

• Listen to your body—soreness is normal, sharp pain is not

  
  

3. Don’t Skip Your Warm-Up and Stretching Routine

Warming up before activity and stretching after are simple but powerful tools for keeping your body injury-free.

Alyssa’s go-to warm-up ideas:

• Arm circles and high knees

• Light jogging or jumping jacks

• Dynamic stretches like lunges or leg swings

After activity, cool down with:

• Static stretches for hamstrings, calves, quads, and shoulders

• Deep breathing to lower your heart rate

4. Prioritize Good Sleep for Recovery and Injury Prevention

You might think the biggest risk to your health is a fall or pulled muscle—but chronic sleep deprivation is just as dangerous.

Sleep-smart tips from Dr. Larson:

• Aim for 7–9 hours of quality sleep each night

• Stick to a consistent sleep-wake schedule—even on weekends

• Limit screen time before bed

• Create a cool, quiet, and dark sleep environment

  
  

5. Laugh and Find Joy in Movement

Yes, really—your mood matters when it comes to staying healthy and injury-free.

Alyssa’s advice:

• Choose activities you enjoy (walking with a friend, dancing, swimming)

• Take breaks to laugh, breathe, and appreciate the moment

• Don’t forget: joy is a part of wellness too

  
  

Stay Strong, Stay Balanced

At Balanced Physical Therapy & Wellness, we believe in treating the whole person—not just the injury. This summer, take these expert tips from Alyssa Larson, PT, DPT to heart and make your health a priority.

Need a personalized injury prevention plan? We’re here to help you move better, feel stronger, and live pain-free.

📞 Call us at 505-898-9700 📍 Visit us at Rio Rancho Clinic | 2113 Golf Course Rd SE, Rio Rancho, NM 87124 Let’s make this your healthiest, happiest summer yet! ☀️