How to Manage Old Injuries in the Summer Heat
By PhysioChiro Physiotherapy Clinic

Summer brings sunshine, outdoor fun, and a boost in physical activity — but for many people with old injuries, the rising temperatures can also bring increased discomfort and flare-ups. At PhysioChiro, we understand how weather changes can impact pain levels, especially in joints and muscles that have previously been injured.

Here’s how you can manage your old injuries and stay active during the summer months:

1. Understand the Heat Effect on Injuries

The heat can cause blood vessels to expand, leading to swelling around old injuries, especially in joints like the knee, shoulder, or ankle. Humidity can also affect how your muscles and joints feel — sometimes making them feel stiffer or more fatigued.

Tip: Keep a symptom diary to track how temperature and humidity affect your pain levels.

2. Hydration Is Key

Dehydration can lead to muscle cramps and joint stiffness, especially if you’ve had past injuries. Water helps flush out toxins, keep muscles supple, and prevent inflammation.

Stay hydrated with at least 8-10 glasses of water per day. Add coconut water or electrolyte drinks if you’re sweating a lot.

3. Use Cold Therapy Wisely

Ice packs are great during summer to manage inflammation in old injuries. Cold therapy helps numb pain and reduce swelling, especially after a long walk or physical activity.

Apply an ice pack for 10-15 minutes post-activity if your injury flares up.

4. Modify Your Exercise Routine

• If you’re used to walking or working out outdoors, consider adjusting your routine:
• Exercise early morning or evening to avoid peak heat
• Choose low-impact activities like swimming, yoga, or indoor cycling
• Avoid overexertion, especially if your injury is joint-related

 

5. Mind Your Posture — Even on Vacation

Summer often means travel, lounging, or long drives — all of which can affect your old injuries, especially in the lower back, neck, or knees. Use lumbar support while sitting and take frequent breaks during long trips.

6. Don’t Skip Your Physiotherapy Sessions

Consistency is everything. Even if you’re vacationing or have a more relaxed schedule, your rehab and maintenance exercises are essential for long-term recovery and pain management.

At PhysioChiro, we offer:

• Personalized rehabilitation plans
• Hands-on therapy to manage scar tissue and stiffness
• Dry needling, cupping, and ultrasound therapy
• Summer-friendly home exercise routines

 

7. Try Natural Anti-Inflammatories

Add foods rich in omega-3s, turmeric, and antioxidants to your diet. These can help reduce inflammation naturally and support joint health.

If you’re struggling with a recurring injury or want a tailored plan to stay pain-free this season, PhysioChiro is here to help!

📍 Visit us today for a summer-friendly recovery plan
📞 Book your consultation