Summer Injuries Unpacked: Common Issues and How Physiotherapy Can Help

Summer in New Zealand is all about embracing the outdoors, whether that’s hitting the beach, hiking through stunning trails, or finally dusting off the backyard cricket set. It’s a season of high energy and even higher stakes for your body. While we’re all for living life to the fullest, summer often brings its fair share of injuries.

Here at Cairnhill Physiotherapy, we’ve seen it all—from awkward beach landings to overzealous volleyball spikes. Let’s dive into the most common injuries we treat in summer and how we can help you recover smarter, not slower.

Ankle Sprains

Ankle sprains are, unfortunately, a summer staple. They happen when the ligaments supporting your ankle stretch too far or tear, often from a sudden twist, an uneven surface, or an awkward landing. These sprains can range from mild (a slight stretch) to severe (a complete ligament tear). What starts as a sharp, throbbing pain can spiral into swelling, bruising, and a limited range of motion if not treated properly.

How Physiotherapy Helps:

The treatment for ankle sprains involves far more than simply resting with an ice pack (though that’s a great starting point). Physiotherapists play a critical role in both the immediate recovery and long-term health of your ankle:

1. Reducing Swelling and Pain: Using techniques like manual therapy, soft tissue massage, and compression bandaging, physiotherapists reduce inflammation and promote circulation to the injured area. This speeds up the body’s natural healing process.
2. Restoring Range of Motion: Post-sprain, many people find their ankle feels stiff or “stuck.” Gentle mobilisation exercises led by a physiotherapist ensure that joints and tissues regain their normal movement without aggravating the injury.
3. Rebuilding Strength and Stability: Weakness and instability are common after a sprain. A physiotherapist guides you through strengthening exercises, focusing on the muscles around your ankle and lower leg. These exercises might include resistance bands or balance work to stabilise the joint and prevent re-injury.

Knee Injuries

Our knees are a marvel of engineering, tasked with supporting body weight, absorbing shock, and enabling movement. Yet their complexity makes them particularly vulnerable to injury. Summer activities like running, hiking, or even jumping for a frisbee can lead to conditions like ligament tears (e.g., ACL or MCL), patellar tendinopathy (“runner’s knee”), or meniscus injuries.

How Physiotherapy Helps:

Each knee injury is unique, which is why physiotherapy doesn’t rely on a one-size-fits-all approach. Here’s how physio can get your knees back in action:

1. Accurate Diagnosis and Immediate Care: A physiotherapist will assess the injury’s severity, often by evaluating your movement, pain level, and functional limitations. Whether it’s a strained ligament or a cartilage issue, they’ll tailor a treatment plan to target the specific tissues involved.
2. Pain Management Without Over-Resting: Contrary to popular belief, complete rest isn’t always the answer. Physiotherapists balance rest with controlled movement to prevent stiffness and muscle atrophy. Techniques like taping, dry needling, and manual therapy help manage discomfort and improve healing.
3. Restoring Movement Patterns: An injured knee often compensates by shifting strain onto other muscles and joints. A physiotherapist analyses your gait and posture to correct these compensations, ensuring your movement stays natural and pain-free.

Shoulder Strains

Shoulder strains occur when the muscles or tendons in the shoulder become overstretched or torn. This is often a result of repetitive overhead movements, like swimming strokes, throwing a ball, or serving up your best shot in tennis. Pain, weakness, and limited mobility are common symptoms, and if ignored, they can lead to chronic shoulder problems such as impingement or rotator cuff injuries.

How Physiotherapy Helps:

Physiotherapy for shoulder strains focuses on healing the damaged tissues while addressing the underlying causes of the injury. Here’s what you can expect:

1. Initial Pain Relief and Recovery: In the acute stage of a shoulder strain, reducing pain and swelling is the first step. Physiotherapists use techniques like ice application, ultrasound therapy, and gentle manual mobilisation to alleviate discomfort and promote healing.
2. Restoring Shoulder Mobility: After a strain, scar tissue and muscle guarding can limit your range of motion. Physiotherapists incorporate stretching exercises to lengthen tight muscles and joint mobilisation techniques to restore full mobility. These might include movements like pendulum swings or assisted stretches.
3. Strengthening the Rotator Cuff and Stabilisers: Shoulder stability depends on the rotator cuff and surrounding muscles working in harmony. A physiotherapist prescribes strengthening exercises such as resistance band work or scapular stability drills to rebuild this coordination.

Prevention: Because No One Has Time for an Injury

While we love helping you recover, we’d much rather you avoid injury altogether. Here are a few quick tips to stay out of trouble:

• Warm up wisely: Give your muscles a heads-up before jumping into activity. A few stretches can make all the difference.
• Stay hydrated: Dehydration can lead to fatigue, which means poor form and higher injury risk.
• Pace yourself: If you’ve been less active in winter, ease into new activities gradually. Your body needs time to adjust.

Why Choose Cairnhill Physiotherapy?

Since 1973, Cairnhill Physiotherapy has been helping Aucklanders move better and feel stronger. From sports injuries to chronic pain, we pride ourselves on a personalised approach to treatment that prioritises your unique needs. Our team combines deep expertise with a friendly, approachable attitude, ensuring you feel supported at every stage of your recovery.

Ready to make this summer count? Book an appointment with Cairnhill Physiotherapy today, and let’s help you enjoy an active, pain-free season.