Stay Injury-Free This Summer: Tips for Hiking, Gardening, and Travel
Kauai Therapy & Wellness
As the sun shines brighter and the days get longer, many of us are heading outdoors to hike scenic trails, dig into our gardens, or embark on long-awaited summer vacations. At Kauai Therapy & Wellness, we love seeing our patients enjoy the season — and we’re here to help you do it safely and pain-free!
Here are some simple, effective tips from our PT, OT, and massage therapy team to keep your body strong, mobile, and injury-free this summer:
🥾 Hiking: Protect Your Joints & Boost Your Stamina
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Warm up before hitting our amazing local trails. Do 5–10 minutes of dynamic stretches (leg swings, walking lunges, arm circles) to prepare muscles and improve circulation.
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Use trekking poles if you have knee, ankle, or balance concerns. They reduce strain on joints and improve stability.
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Choose the right footwear. Supportive hiking shoes with good tread can prevent ankle sprains and foot pain.
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Pace yourself. Don’t push through fatigue — take breaks, hydrate often, and listen to your body.
🌱 Gardening: Save Your Back & Wrists
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Alternate tasks every 20–30 minutes to avoid repetitive strain. Switch from weeding to watering or trimming.
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Use tools with ergonomic handles to reduce wrist stress and improve grip control.
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Lift with your legs, not your back. Squat or use a small garden stool to stay close to the ground.
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Stretch before and after. Gentle wrist, shoulder, and low back stretches can help avoid soreness later.
✈️ Travel: Keep Your Body Moving On the Go
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Stretch during long car rides or flights. Stand up, roll your shoulders, and do ankle pumps or knee lifts every hour.
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Pack light or use rolling luggage to avoid shoulder or back injuries. Distribute weight evenly if wearing a backpack.
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Use lumbar support (or a rolled towel) to maintain good posture during travel.
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Get a massage before or after your trip to reduce muscle tension and improve circulation.
💬 When to Reach Out
If you’re feeling stiffness, pain, or soreness that lasts more than a day or two — especially in your knees, back, shoulders, or hands — don’t wait! Early care with physical therapy, occupational therapy, or massage can prevent small issues from becoming big setbacks.
We’re here to help you move better, feel stronger, and enjoy every bit of your summer.
📞 Call us today #208.205.9559 to schedule your “summer tune-up” visit — and let’s keep you moving forward!
