Preventing and Treating Pain This Summer

Staying Ahead of Summer Pain

How to Prevent and Recover from Summer’s Most Common Aches

Something about summer makes us want to do more—move more, explore more, enjoy more. And whether that means going for longer walks, trying out a new sport, or just spending more time outside, this season has a way of waking up our muscles.

But when activity ramps up, so can discomfort. Maybe it’s a stiff shoulder after a swim, or a sore back after gardening all afternoon. Sometimes it’s sharp, sometimes it lingers—but it’s never on the guest list.

If you’ve ever had summer plans sidelined by pain, you’re not alone.

Why Summer Activities Can Catch Up with You

It’s easy to underestimate how hard we push ourselves during warmer months.

The heat, for starters, can wear us down faster than we realize. Dehydration sets in quickly, which affects everything from muscle function to energy levels. And the activities we jump into—often without warming up—can strain joints and soft tissues in ways we don’t expect.

Even something simple, like bending over to pull weeds or climbing a short trail, can lead to inflammation, soreness, or re-injury of old problem areas.

The good news? A little planning can go a long way.

Preventing Pain Before It Starts

If you're eager to stay active without the aches, a few small habits make a big difference.

Hydrate constantly—not just when you're thirsty. Water helps regulate body temperature, protect your joints, and reduce muscle cramps. On hot days, drink steadily throughout the day, not just during workouts.

Warm up first. Even five minutes of light stretching or brisk walking before your main activity can wake up your muscles and reduce injury risk. Try dynamic stretches that mimic your movements—arm circles, lunges, or hip rotations.

Use the right gear. Wear shoes that match your activity and terrain. If you're gardening, use kneepads or a small stool. If you're in the sun, don’t skip the sunscreen—burnt skin tightens and becomes more sensitive, which can affect your comfort and mobility.

What to Do When Pain Strikes

Despite your best efforts, pain can still happen—and that’s okay.

When it does, early care is key. For sudden injuries like a sprain or strain, the R.I.C.E. method—Rest, Ice, Compression, Elevation—helps reduce swelling and promote healing in the first 24 to 72 hours.

For persistent soreness, gentle stretching, massage, or over-the-counter anti-inflammatories like ibuprofen can offer relief. But use caution—masking pain with meds shouldn't replace proper rest or professional care.

And remember: if the pain lasts more than a few days, feels sharp or intense, or limits your mobility, it’s time to seek help.

Chronic Pain: Managing What Lingers

For those with existing pain conditions—arthritis, old injuries, back or joint issues—summer can be a mixed bag. The warmth might feel good, but increased activity can easily flare things up.

Consistency is your ally here.

To stay strong without overloading your body, stick to low-impact exercises like walking, swimming, or cycling. Focus on flexibility and balance—yoga, tai chi, and resistance bands are great tools. And don’t underestimate the power of a solid recovery routine: cool-downs, ice packs, foam rolling, and adequate sleep are all part of the equation.

Rehab Services at AVMC: Here When You Need Support

Sometimes, your body needs more than rest and stretching—it needs professional support. That’s where Antelope Valley Medical Center’s rehabilitation services come in.

Our expert team helps patients recover from injuries, manage chronic pain, and build strength in safe, supervised settings. Whether you’re bouncing back from a strain, recovering after surgery, or looking for ways to manage long-term pain, we offer tailored therapy plans to help you feel better and move confidently.

We don’t just treat pain—we help prevent it from coming back.

Take the First Step Toward a Pain-Free Summer

Don’t let pain dictate how you enjoy your summer. Whether it’s a new injury or something that’s been bothering you for years, help is here. At Antelope Valley Medical Center, we’ll help you stay strong, stay safe, and make the most of your summer—without sitting on the sidelines.

Call us today at (661) 949-5000 to learn more about our rehabilitation and pain management services.