Gillette Physical Therapy

☀️🏃‍♂️ Summer Injury Prevention Series ⛳️🌿

Summer is here, and that means more walks, pickleball, golf, running, yard work, and outdoor adventures! While staying active is great for your health, it can also increase your risk of strains, sprains, and overuse injuries.

📅 Every Friday in July, we'll be sharing simple tips to help you stay active, move more, and enjoy a safe summer!

🔥 Week 1: Warm Up Before You Play

Before you jump into your favorite activity, spend 5-10 minutes warming up. A quick dynamic warm-up prepares your body for movement and can help reduce your risk of injury.

💪 Why Warm Up?
•Increases blood flow to your muscles
•Improves flexibility and joint mobility
•Activates the muscles you'll be using
•Helps your body move more efficiently
•May reduce the risk of strains and sprains

🤸‍♀️ Try These Simple Dynamic Warm-Ups:
•March in place - 1 minute
•Arm circles - 30 seconds forward & 30 seconds backward
•Leg swings - 10-15 each leg
•Walking lunges or forward step ups - 8-10 each leg
•Bodyweight squats - 10 repetitions
•Heel raises - 10-15 repetitions

🏃 Once you're warmed up, ease into your activity for the first 5-10 minutes before increasing your intensity.

✨️ A few minutes of preparation can help you move better, perform better, and enjoy everything summer has to offer!

💬 What are your favorite ways to stay active during the summer? Let us know in the comments! ☀️💙