Summer is the perfect time to get moving - whether it's hiking, swimming, playing sports, or traveling. But with all that increased activity comes a higher risk of injuries, especially to the bones, joints, and muscles. At Twin Lakes Orthopaedics we want you to make the most of the season without setbacks. Here are seven orthopedic tips to help you stay active, pain-free, and injury-free this summer. Warm Up Before You MoveJumping straight into activity, especially in the summer heat, can be a fast track to injury. Take at least 5-10 minutes to stretch and do light cardio, if able, to loosen up your muscles and joints. This is especially important before high-impact activities like tennis, running, or hiking. Stay Hydrated for Joint and Muscle HealthDehydration can lead to muscle cramps, decreased coordination, and joint stiffness. In hot weather, your body loses fluids more quickly through sweat. Be sure to drink plenty of water throughout the day - especially before, during, and after physical activity. Choose the Right FootwearFlip-flops might be summer favorites, but they offer little support and can lead to ankle sprains, plantar fasciitis, or knee pain. Wear shoes designed for your activity: sturdy hiking boots for trails, court shoes for tennis or pickleball, and cushioned running shoes for jogs. Replace worn-out footwear regularly. Protect Yourself During Sports & RecreationSummer sports like tennis, golf, and pickleball are great for fitness but can strain your joints if you're not careful. Don't overdo it - especially if you're just getting back into activity. Focus on proper form, take breaks, and listen to your body. Use braces or supports if recommended by your physician. Avoid Overuse InjuriesToo much of a good thing can lead to overuse injuries like tendinitis or stress fractures. Mix up your workouts to give certain muscles and joints a break. For example, alternate running days with swimming or cycling, and always build in rest days to recover. Lift and Travel SmartSummer often includes travel, which means carrying luggage or spending long hours in cars and planes. Use proper lifting techniques - bend your knees, not your back. Stretch regularly on long trips and use lumbar support when sitting for extended periods to protect your spine and hips. Don't Ignore PainMild soreness after activity is normal, but sharp, persistent, or swelling-related pain is not. If you notice discomfort that lasts more than a few days or gets worse with activity, it's time to seek professional help. Early treatment can prevent small issues from becoming serious injuries. Enjoy Summer - SafelySummer should be about fun, movement, and making memories - not sitting out with an injury. By taking a few precautions and listening to your body, you can enjoy everything the season has to offer without putting your orthopedic health at risk. 💬 Have questions about a specific pain or injury? Contact us today - we're here to help you stay active and strong all summer long.