As temperatures rise and the days grow longer, many of us feel the natural urge to get outside, move more, and take advantage of the beautiful weather. Whether it’s a daily walk around the neighborhood, tending to the garden, or returning to the tennis or pickleball court, warm-weather activities bring joy—and for some, risk.
For adults over 50, this is especially true. Warmer months tend to increase the number of joint flare-ups, muscle strains, and, most notably, falls. Injury prevention isn’t just about avoiding accidents—it’s about preserving confidence, movement, and independence.
This guide will walk you through practical strategies to help prevent injuries as you become more active this spring and summer.
Why Warm Weather Brings Increased Injury Risk
Warm weather might feel great on your skin, but it also creates the perfect storm for injury if you’re not careful. Here’s why:
- Increased activity levels after a sedentary winter
- Dehydration from heat and sun exposure
- Uneven terrain from trails, sidewalks, or backyard landscapes
- Slippery or unstable footwear like flip-flops or sandals
- Poor warm-ups before activities like golf, tennis, or long walks
For older adults especially, the risk of falling becomes more pronounced when the muscles, joints, and balance systems aren’t properly prepared.
1. Start with the Right Warm-Up
Warming up is one of the simplest and most effective ways to prevent injury. A good warm-up wakes up your muscles and joints, improves circulation, and prepares your body for movement.
Try this gentle 5-minute warm-up before any activity:
- March in place for 1 minute
- Arm circles (forward and back)
- Shoulder rolls
- Toe and heel raises
- Gentle spinal twists
This gets your blood flowing and signals your body that it’s time to move.
2. Stay Hydrated (Yes, It Matters)
Dehydration sneaks up quickly in warm weather, especially for older adults. When you’re low on fluids, muscles become stiffer, joints ache more, and fatigue sets in faster—all of which increase the risk of strains and falls.
Keep water nearby and sip regularly, even if you’re not thirsty. Add electrolytes if you’re sweating a lot or spending extended time outdoors.
3. Choose the Right Footwear
Flip-flops and flat sandals may feel breezy, but they offer very little support. Choose shoes that:
- Support your arch
- Have a firm heel counter (the back of the shoe)
- Provide grip on the sole
If you’re gardening, walking on grass, or playing pickleball, a supportive, closed-toe shoe is your best friend. Not only will it protect your feet, but it also helps maintain proper alignment and balance.
4. Pay Attention to Balance and Stability
Many warm-weather injuries aren’t just slips—they’re falls caused by poor balance. Activities like gardening, playing golf, or carrying things outside require shifts in balance and uneven surfaces.
Simple daily balance exercises can go a long way:
- Single leg stands (hold for 10–20 seconds)
- Heel-to-toe walking in a straight line
- Standing marches
- Tandem stance (one foot in front of the other, hold)
These exercises improve your stability and give you better control in real-life situations—especially on tricky terrain.
5. Don’t Skip Strength and Stretching
Strong muscles protect your joints. Flexible muscles give you freedom of movement. If you want to avoid injury while staying active, strength and stretching are essential.
Focus on:
- Glute and hamstring strength for walking and balance
- Shoulder and upper back strength for gardening and swinging a racquet
- Calf and ankle mobility for walking on uneven ground
Simple bodyweight movements like bridges, wall sits, and seated resistance band work can be enough to build a solid foundation.
6. Ease Into New Activities
It’s tempting to jump into your favorite summer hobby full swing—but overuse injuries love a sudden comeback.
If you haven’t been walking much, start with shorter distances and softer surfaces (like grass or a track). If you’re returning to golf or tennis, take time to practice your form and start with shorter play sessions.
Your muscles and joints need time to adapt. Pushing too hard too fast can lead to tendonitis, strains, or worse.
7. Take Breaks and Pace Yourself
Fatigue can cause sloppy movements, poor posture, and missteps—leading to injury. Resting every 30 to 45 minutes during outdoor activity can prevent that.
Set a timer to remind yourself to hydrate, stretch, or take a few deep breaths in the shade. Even a short break can help recharge your body.
8. Keep an Eye on Surfaces
One of the most overlooked warm-weather hazards is the ground itself.
- Cracked sidewalks
- Uneven patios
- Slippery grass
- Steep driveways
All of these create fall risks. Always scan your walking path and clear away hoses, toys, or tools before moving around.
9. Know the Signs of Overuse
Many warm-weather injuries develop slowly. A little soreness after a walk or a day on the golf course is normal—but pain that lingers or worsens is a sign to rest and reassess.
Look out for:
- Pain that worsens after activity
- Swelling or bruising
- Discomfort that interferes with daily tasks
Addressing these signs early with rest, stretching, or physical therapy can prevent a small issue from becoming a big setback.
10. Get Help if You’re Feeling Off-Balance
If you’ve noticed:
- Feeling less stable on your feet
- Trouble walking on uneven surfaces
- Fear of falling when bending or turning
…then it’s worth checking in with a professional. These subtle signs can lead to bigger problems down the line if ignored. A physical therapist can evaluate your movement, identify hidden weaknesses, and build a personalized plan to help you stay steady and strong.
Wrapping It Up: Prevention Beats Treatment
Injury prevention isn’t about avoiding fun—it’s about enjoying it more.
Being proactive with posture, balance, strength, hydration, and warm-ups means fewer injuries and more confidence. Especially for active adults 50 and up, small adjustments can make a huge difference in staying active, mobile, and independent this season.
So go ahead—enjoy your walks, games, and gardens. Just give your body the care it deserves along the way.
Need a Little Extra Support?
If you’ve had a fall in the past, feel unsteady, or want help creating a plan to stay injury-free this summer, we’re here for you.
Book a Free Discovery Visit at Kriz Physical Therapy. It’s a no-pressure, 20-minute conversation where we’ll listen to your concerns, answer your questions, and help you map out a plan—whether it’s for injury prevention, balance improvement, or relief from pain that’s been holding you back.
Call (239) 992-6700 or click the following link for a Free Discovery Visit today!