MICHIGAN IN MOTION
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Stay Active and Injury-Free This Summer!

5/22/2025

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Tips for Your Favorite Activities
Summer is a great time to get outside and enjoy activities like running, hiking, and swimming. Moving your body is great for your health!

But sometimes, fun activities can lead to aches and pains. The good news is that many common summer sports injuries can be avoided. As physical therapists, we want to help you stay active and safe.

Studies show that programs to prevent injuries really can work. Taking a few simple steps before, during, and after your activities can make a big difference.

Before You Go: Warm Up Your Body

Think of a warm-up as a gentle wake-up call for your muscles. It gets your blood flowing and prepares your body for more activity. This can help lower your chances of getting hurt.
● For Running & Hiking:
     ○ Start with 5-10 minutes of light cardio, like brisk walking or jogging in place.
     ○ Try some dynamic stretches - these are stretches where you move:
                ■ Leg Swings: Hold onto something stable and gently swing one leg forward and back (10 times), then side to side (10 times). Repeat with the other leg.
              ■ Arm Circles: Make big circles with your arms forward (10 times) and then backward (10 times).
             ■ Walking Lunges: Step forward into a lunge, keeping your front knee over your ankle. Alternate legs for 10-12 lunges.

● For Swimming:
     ○ Begin with a few minutes of easy swimming at a slow pace.
    ○ Do some gentle arm and leg movements in the water or on the pool deck:
      ■ Arm Swings: Similar to above, swing your arms forward and backward.
            ■ Shoulder Rolls: Roll your shoulders up, back, and down (10 times).

Smart Moves to Avoid Common Injuries

Each activity has its own set of common issues. Here’s how to protect yourself:
● Running:
       ○ Common Issues: Runner's knee, shin splints, and ankle sprains.
       ○ Stay Safe:
            ■ Wear good running shoes that fit well and replace them when they wear out.
           ■ Increase your running distance and speed slowly. Don't do too much, too soon.
              ■ Run on softer surfaces when possible.

● Hiking:
      ○ Common Issues: Ankle sprains, blisters, and knee pain.
      ○ Stay Safe:
             ■ Wear sturdy hiking shoes or boots with good ankle support.
       ■ Use hiking poles, especially on uneven ground, to help with balance.
             ■ Pay attention to the trail and where you are stepping.
             ■ Drink plenty of water, especially on hot days.

● Swimming:
      ○ Common Issues: Swimmer's shoulder and neck pain.
      ○ Stay Safe:
          ■ Focus on good swimming form. If you’re unsure, a lesson could help.
        ■ Don’t overdo it with training equipment like hand paddles too soon.
            ■ Listen to your body. If your shoulder or neck hurts, take a break.

After Your Activity: Cool Down and Recover

Just like a warm-up, a cool-down helps your body. It allows your heart rate to return to normal slowly and can help reduce muscle soreness.

● Cool Down (All Activities):
     ○ Finish with 5-10 minutes of slower activity. For example, walk after a run or hike, or do some very easy swimming.

● Recovery Tips:
      ○ Gentle Stretching: Hold stretches for 20-30 seconds. Focus on the muscles you used. For example, stretch your hamstrings (back of thighs), quadriceps (front of thighs), and calves after running or hiking. For swimming, stretch your shoulders and chest.
        ○ Hydrate: Drink water to replace fluids you lost while sweating.
     ○ Eat Well: Have a balanced snack or meal with some protein and carbohydrates to help your muscles recover.
       ○ Rest: Make sure you get enough sleep. This is when your body does a lot of its repair work.
      ○ Listen to Your Body: If something feels wrong or you have pain that doesn't go away, don't ignore it.

Enjoy your summer activities! Take these simple steps to help keep yourself injury-free and feeling your best. If you do experience pain or an injury, remember that physical therapy can help you get back to doing what you love. Contact us to learn more.

References:
Research: 
1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7353668/
2. https://meridian.allenpress.com/jcep/article/10/3/106/470461/Effects-of-Stretching-on-Injury-RiskReduction-and
3.  https://www.sciencedirect.com/science/article/pii/S2095254620301526

Articles and Content: 
● https://www.choosept.com/health-tips/sports-injuries-emotions-how-physical-therapists-can-helpwith-both-plus-tips-athletes
● https://www.choosept.com/why-physical-therapy/specialty-areas-physical-therapy/sportsphysical-therapy
● https://www.choosept.com/health-tips/5-tips-improve-your-swimming-stroke-avoid-injury
● https://www.choosept.com/health-tips/healthy-running-advice-physical-therapists
● https://www.asics.com/nz/en-nz/blog/article/how-to-warm-up-beforerunning?srsltid=AfmBOor2krvZPVIXshxbpaWYA-pRHncP4NUfKooGF4wy_8LYmW9cXB3x
● https://www.healthline.com/health/muscle-recovery 
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Physical Therapists Help Active People Stay That Way

4/30/2023

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Picture
Active people of all types can benefit from the expertise of a physical therapist. Athletes, weekend warriors, and people who work in physically demanding jobs all need strength, mobility, coordination, and endurance. Physical therapists are experts in human movement that help active people stay that way. 

Physical therapists can help with performance. They can break down the requirements of a specific physical task and then design a training program that will help people meet those demands. A program designed by a physical therapist will improve strength, flexibility, coordination, agility and speed. It will focus on improving areas where a person is weak while also further improving areas of strength.   

While looking at an athlete or active person’s strength, mobility, balance, and coordination to improve performance, they’ll also be looking to identify issues that could lead to injury. The plan created by a PT will include exercises or activities to specifically address these areas. A PT can also assess an existing training plan and help to identify areas that may that may lead to sprains, strains, or overtraining. 

No matter how much training and injury prevention someone does, injuries sometimes happen.  Physical therapists have the knowledge and skills to help people recover from injuries faster. In cases of severe injuries, physical therapists help people recover from surgery. But in some cases, a physical therapist can help people with injuries avoid surgery in the first place.   

Physical Therapy is more than just a way to get back on your feet after an injury - it also helps people stay at the top of their game. Whether it’s an athlete, a dancer, or someone who wants to stay in shape, physical therapy can help reach performance goals. With the right exercises and treatments, physical therapists help people improve strength, flexibility, and endurance so they perform at their best while lowering injury risk.  

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Want to Stay Healthy? Move More.

5/1/2022

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Picture
COVID has certainly made the importance of health very clear and we have all seen how quickly things can change with an illness. While COVID is currently front and center in most people's thoughts, it isn't the only thing out there that can change your life. Heart disease, diabetes, strokes and cancer can all be devastating too.

Movement offers a defense

If you're looking to be more resilient and defend against these things, physical activity can do it. The dangers of being sedentary are well known and documented in the research. Excessive sitting and sedentary time have even been called the new smoking. For many of us, sitting and being inactive is part of our jobs. However, research has shown that getting in enough movement can counteract the negative effects of being sedentary.

A large study done in the U.K. found no association between the amount of time people spent sedentary and their chances of illness. But the authors didn't conclude that being sedentary is OK. Instead, they felt their findings were likely "attributable to a protective effect of the high volumes of daily walking." The study was conducted in London, where people tend to spend much more time walking or standing than average. The people in the study had daily walking times that were over double the average amount reported in the U.K.

Physical Therapists Are Unequaled Experts in Human Movement

While walking was the activity in this particular study, other research has shown that all kinds of movement can help protect your health. If you're looking to get those protective benefits for yourself you could choose to walk, bike, lift weights, dance or garden. If you're not moving as much or as well as you'd like, see your physical therapist. We are the most qualified professionals on the planet to help you move better and allow you to stay healthy and enjoy life. From designing a program to get you started or moving more, to helping you recover from an injury, your PT is the right person to look to for help. 

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  • HOME
  • About Us
    • Bobbi Goodwine, PT, DPT, OMPT, CLT
    • Jill Zueski, PT, DPT, CFC
    • Scott Jones, PT, DPT, AT, ATC
    • Jim Storhok, PT, DPT
    • Susie Phillips, MPT
    • Alicia Naccarato, PT, DPT, CLT
    • Russell DiMaggio, PTA
  • Our Services
    • Physical Therapy Evaluation
    • Post Operative Care
    • Neck & Back Pain, Joint Sprains & Strains
    • PWR! Parkinson Wellness Recovery
    • Vertigo, Balance Retraining & Vestibular Rehab
    • TMJ, Headaches, Face Pain
    • Lymphedema and CDT
    • Sports Injuries
    • General Conditioning - Post Covid Strengthening
    • Functional Dry Needling
    • Workers Comp & Work Conditioning
    • Auto Accidents
    • Augmented Soft Tissue Manipulation (ASTYM)
    • Fall Prevention
  • Testimonials
  • MIMPT Blog
  • Careers
  • Contact Us