Stay in the Game This Summer: How to Avoid Injuries

Summer in the Upstate means longer days, warmer weather, and more time outside doing what you love. Whether you’re hitting the lake, playing weekend pickup games, golfing early in the morning, or squeezing in 5Ks before it gets too hot—your body is moving more than usual.

And with more movement… comes more chances for injury.

At Off The Block Performance Physical Therapy, we see a big uptick in summer-related pain and overuse injuries—most of which are completely preventable with the right prep and recovery strategies.

Here’s what we want you to know if you’re planning to stay active (and pain-free) all summer long.

Common Summer Injuries We Treat

You don’t have to be a competitive athlete to end up with nagging pain or sidelined by an injury. Some of the most common things we treat this time of year include:

- Golfer’s elbow or shoulder pain from frequent rounds

- Knee pain or IT band issues from road races and trail runs

- Ankle sprains or plantar fasciitis from hiking or court sports

- Low back stiffness after boating, swimming, or yard work

- Overuse injuries in youth athletes during summer training

The kicker? Most of these don’t happen because of one big moment—they build up from repeated movement patterns, poor recovery, and a lack of proper mobility or strength in key areas.

3 Tips to Stay Injury-Free This Summer

1. Warm Up (Yes, Even When It’s Hot Out)
Your body still needs a proper ramp-up to handle load and intensity. Dynamic warmups help prevent strain, especially for golfers, runners, and rec league players.

2. Don’t Skip Recovery
Hot weather tricks you into thinking your body isn’t as beat up—but soreness, tightness, and fatigue still build up. Hydrate, sleep, and make time for mobility.

3. Listen to the First Signs of Pain
A little tightness in your knee or pinch in your shoulder today could be a full-blown problem next week. The sooner you address it, the faster you recover.

We Help You Move Better, Recover Smarter, and Play Longer

At Off The Block PT, we don’t believe in “just rest” or cookie-cutter rehab plans. Whether you're a summer golfer, high school athlete, or weekend warrior—we’ll assess your movement, identify problem areas, and build a personalized plan that actually works.

And if you’re already dealing with pain, we’ll help you fix it fast and get back to enjoying your summer.

Make this your best summer yet—without pain holding you back.

We’re located in Easley and Central, SC, helping active people move pain-free and perform at their best.

📞 Call or text (864) 633-9272 to book your appointment today. No referral needed.