From Beach to Backpack: Avoiding Injuries on Summer Adventures

Summer is the perfect time to get outdoors, get moving, and try something new — whether it’s a weekend hiking trip, a paddleboard session, or just playing rounders on the beach. But while these adventures are great for the soul, they can be tough on the body — especially if you’re not used to the extra movement or load.

At Wellbeing Clinics, we often see a spike in summer-related injuries. From pulled muscles and sprained ankles to sore lower backs and stiff shoulders, these issues often stem from doing “a bit too much, a bit too soon” — or simply from not being quite prepared.

The good news? With a few simple tips and expert support when you need it, you can make the most of the season without pain getting in the way.

Why Summer Adventures Increase Injury Risk

Lack of Preparation

We’re all a bit more spontaneous in summer — but diving into a hike, swim, or cycle without warming up or building up gradually can catch your body off guard.

Uneven Surfaces

Think sandy beaches, rocky trails, or slippery flip-flops. These surfaces challenge your balance and strain your muscles in ways you might not expect.

Different Movements

You might use muscles you haven’t activated in months — lifting suitcases, paddling kayaks, or crouching in tents. Without proper mobility, injuries can sneak up on you.

Dehydration and Fatigue

Hot weather can make your muscles cramp faster and your body tire more quickly, especially if you’re not drinking enough water or getting enough rest.

Common Summer Adventure Injuries We See

Ankle sprains and knee strains from uneven walks or unstable footwear
Lower back pain from carrying heavy rucksacks or long drives
Neck and shoulder stiffness from poor sleeping setups while camping
Wrist, elbow, or shoulder issues from paddleboarding, kayaking or racquet sports
Foot pain from over-walking in unsupportive shoes or sandals

How to Stay Injury-Free This Summer

✅ Warm Up (Even for a Walk!)

5–10 minutes of dynamic stretches or light movement can prime your muscles for what’s ahead.

✅ Strengthen Key Muscles

If you’re planning a hike, swim or sports session, it helps to prepare with simple physio-approved exercises that build stability and resilience.

✅ Wear the Right Footwear

Proper shoes with arch support can prevent foot, knee, and back pain — especially for longer walks or active sightseeing days.

✅ Stretch After Activity

Gentle stretching post-adventure helps muscles recover faster and reduces soreness.

✅ Stay Hydrated and Pace Yourself

Listen to your body. Rest when needed, drink plenty of water, and don’t push through pain.

How Wellbeing Clinics Can Support Your Summer Adventures

Our expert physio team can help you prepare for your activities and recover quickly if anything flares up along the way.

At Wellbeing Clinics, we offer:

Injury prevention plans tailored to your summer plans
Post-adventure assessments and recovery treatments
Hands-on therapy for sprains, strains and overuse injuries
Specialist services like acupuncture, shockwave therapy, and women’s health support
Four London clinics (Battersea, Crouch Hill, Kentish Town, Wandsworth)
Appointments available early mornings and evenings

Make the Most of Summer – Pain-Free

Don’t let an injury ruin your weekend plans or beach break. With a little guidance and the right care, your summer adventures can leave you feeling energised — not sore.

Planning something active this summer? Book a check-in with our team and keep your body ready for whatever comes next.