As the temperatures rise and the days get longer, more people are heading outdoors to hike, bike, run, play pickleball, or dust off their tennis racket. Whether you’re an athlete training for summer competition or someone looking to enjoy your favorite activities pain-free, this is the time to start thinking ahead.
Warm weather brings more than just sunshine—it brings a sharp increase in activity. But with that increase often comes discomfort, tightness, and preventable injuries, especially if your body isn’t quite ready for the change in pace.
If you want to make the most of the season ahead, physical therapy may be your secret weapon. It’s not just about rehab—it’s about preparation, performance, and prevention.
Let’s dive into how working with a physical therapist now can help you stay strong, mobile, and injury-free as the warm-weather activities ramp up.
Why Pre-Season Preparation Matters
It’s easy to forget that your body adapts to whatever pace it’s been following. If you’ve been less active during the colder months—spending more time sitting, working indoors, or staying warm on the couch—your body may need time to catch up.
Suddenly jumping into summer sports or outdoor fitness routines without preparation is like revving a cold engine. You can push through it, but it’s not going to run efficiently—and the risk of strain, fatigue, or injury increases dramatically.
Here’s what we typically see this time of year:
- Tennis or pickleball players dealing with shoulder, elbow, or wrist issues
- Runners experiencing shin splints, knee pain, or tight hips
- Golfers battling low back or rotator cuff irritation
- Weekend hikers noticing ankle instability or heel discomfort
These aren’t random occurrences—they’re signals that the body isn’t quite ready for what it’s being asked to do. But the good news? Physical therapy helps you catch these patterns before they become problems.
1. Addressing Winter Stiffness and Imbalance
Even the most active individuals tend to shift into different movement habits during the colder months. Less time outdoors means more time seated, more time on devices, and more restricted mobility in the joints and muscles.
Common issues we address in springtime include:
- Limited shoulder and upper back mobility
- Hip tightness and glute weakness
- Core deactivation and postural slouching
- Loss of balance or agility due to decreased movement
A skilled physical therapist will assess your body as it is now—not six months ago—and help you safely build back the strength, flexibility, and coordination needed for the demands of your sport.
2. Preventing Common Warm Weather Injuries
Did you know that many of the most common injuries during summer months—like ankle sprains, knee pain, or low back flare-ups—can often be prevented with proactive therapy?
Physical therapy helps reduce risk in three key ways:
- Identifying movement compensations (e.g., favoring one side when squatting or lunging)
- Re-training proper technique (whether it’s running mechanics, tennis serve, or golf swing rotation)
- Building strength in areas that support your sport (glutes for runners, scapular control for throwers, etc.)
By focusing on these areas early, you can avoid being sidelined just when the season is getting good.
3. Improving Recovery Between Activities
Warmer months tend to bring more frequent activity. You might be running in the mornings, hiking on weekends, playing pickup basketball, or attending outdoor fitness classes.
But with more activity comes more stress on the joints and tissues. That’s why recovery becomes just as important as training itself.
Physical therapists can teach you how to:
- Use mobility tools like foam rollers or bands effectively
- Incorporate active recovery movements into your routine
- Use breathwork and flexibility to reduce muscle tension
- Hydrate and nourish your body based on your output
When your body is recovering well, you move better, feel stronger, and reduce your chances of injury.
4. Getting Back into Sports After a Break
Have you taken a break from your favorite sport? Maybe life got busy, or an injury had you on the sidelines. The warm weather may be calling you back—but your body might not be ready to pick up exactly where you left off.
This is where a progressive return-to-sport plan becomes essential.
A physical therapist can:
- Assess your current mobility, strength, and coordination
- Gradually reintroduce sport-specific drills and movement patterns
- Help you rebuild endurance and stability safely
- Provide hands-on treatment if tightness or discomfort returns
Trying to “jump back in” too quickly can set you up for overuse injuries. Instead, think of your return as a performance progression—not a race.
5. Supporting Long-Term Goals, Not Just Pain Relief
Physical therapy isn’t just about getting out of discomfort—it’s about setting you up for success long-term.
Maybe you’re training for a summer race. Maybe you want to join a tennis league. Maybe you’re finally ready to hike that trail that’s been on your list. Whatever your goals, your body deserves a foundation that can support them.
At South Jersey Physical Therapy, we focus on:
- Movement quality and joint alignment
- Strength that supports balance and control
- Flexibility that protects your muscles from strain
- Confidence in your ability to move safely and effectively
Physical therapy is like your warm-up before the season even begins—it helps you perform better, recover faster, and enjoy the activities you love with less worry.
Who Is This For?
This type of pre-season physical therapy is for:
- Adults looking to return to or increase activity
- Weekend warriors preparing for spring and summer sports
- Teens and young athletes needing safe, supervised progression
- Retirees who want to stay mobile, confident, and injury-free
No matter your age or sport, if you’re planning to get more active this season, now is the perfect time to get assessed and supported.
Real-Life Example: John’s Story
John, a 52-year-old tennis player, came to us last April. He hadn’t played all winter and was eager to get back into matches with friends. But in his first week back, he noticed shoulder tightness and elbow discomfort that didn’t go away.
We did a full assessment and found limited thoracic spine mobility and decreased scapular stability—both common in racquet sports. With just 4 weeks of targeted therapy, mobility drills, and recovery work, John was back on the court, feeling stronger than he had in years—and with no elbow flare-ups.
Get Ready the Right Way
You don’t have to wait for discomfort or injury to seek help. Physical therapy is one of the smartest ways to prepare for an active, enjoyable season.
Whether you’re already noticing tightness, want to reduce your injury risk, or simply want to perform better—our team is here to guide you.
We’re currently offering FREE Discovery Visits for new clients. It’s a no-pressure, 1-on-1 session where we learn about your goals, assess how your body’s moving, and outline a personalized plan to help you move forward with confidence.
Ready to Move Better This Season?
Don’t let soreness, stiffness, or injury slow you down this spring and summer. Let’s build a plan that supports your body—and your goals.
📍 South Jersey Physical Therapy and Sports Medicine
📞 Call us at (609) 845-3585
💻 Book your FREE Discovery Visit online: Free Discovery Visit | South Jersey PT, Hainesport, NJ
Warm weather is here. Let’s help you move into it feeling your strongest.
For more free advice read our blogs!
