Alright, Southie, the sun’s high, the days are long, and M Street Beach is calling your name! Whether you’re crushing volleys, perfecting your swing at Granite Links, or logging serious miles along the Harborwalk, summer in South Boston is all about staying active. But listen up, because while that vitamin D feels great, pushing your body without the right prep can lead to some real bummer injuries.

That’s why we at Caught In Southie linked up with the awesome folks at Elliott Physical Therapy (@elliottphysicaltherapy) right here in our neighborhood. They’re the real MVPs when it comes to keeping you moving, and we got the lowdown from their expert physical therapists on how to prevent those pesky summer setbacks. Because nobody wants to spend prime beach season sidelined with a pulled hammy or a cranky shoulder, right?

Elliott PT isn’t just about fixing you up when you’re broken; they’re all about prevention. They know that staying ahead of the game means understanding your body, strengthening those key areas, and having a few tricks up your sleeve. So, let’s dive into some expert tips and exercises that will keep you on the court, in the water, and on the road all summer long.

The Southie Summer Playbook: Injury Prevention 101 from Elliott PT

Summer activities often involve repetitive motions, sudden bursts of energy, and sometimes, uneven surfaces (hello, beach volleyball!). The key to preventing injuries lies in building a strong foundation, maintaining flexibility, and listening to your body.

Here are 5 essential exercises and summer tips from the pros at Elliott Physical Therapy to keep you crushing your goals, not your joints:

1. The Mighty Core: Plank (for everything from running to golf to volleyball!)

You hear it all the time, and for good reason: a strong core is the foundation of almost every movement. It stabilizes your spine, helps with power transfer, and prevents your body from compensating in ways that lead to injury.

Exercise: Plank

• How to do it: Start on your hands and knees, then extend your legs back so your body forms a straight line from head to heels. Engage your abs, glutes, and quads. Don’t let your hips sag or hike up too high.
• Why it helps: For runners, it improves posture and efficiency. For golfers, it stabilizes your swing. For volleyball players, it helps with explosive jumps and powerful serves. It’s truly a universal injury preventative.
• Summer Tip: Try holding your plank for 30-60 seconds, 2-3 times. Challenge yourself by adding variations like side planks for oblique strength.

*Pro Tip: for expert level core work try Copenhagen planks and planks with alternating leg lifts.

2. Strong Hips, Happy Everything Else: Glute Bridges (runners, cyclists, tennis players, listen up!)

Weak glutes are a common culprit for knee pain, lower back issues, and even ankle problems. Strengthening your glutes ensures your major power muscles are doing their job, taking strain off other joints.

Exercise: Glute Bridge

• How to do it: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top.
• Why it helps: Runners will find better propulsion and reduced knee strain. Cyclists improve power transfer through their pedal stroke. Tennis players get more explosive pushes off for quick movements.
• Summer Tip: Aim for 2-3 sets of 10-15 repetitions. For an extra challenge, try a single-leg glute bridge!

3. Shoulder Health is Wealth: Resistance Band External Rotations (swimmers, golfers, volleyball, tennis)

Repetitive overhead motions can put a lot of stress on your shoulder joint, especially the rotator cuff. Strengthening these smaller, stabilizing muscles is crucial.

Exercise: Resistance Band External Rotations

• How to do it: Hold a light resistance band with both hands, elbows bent at 90 degrees, forearms parallel to the floor. Keeping your elbows tucked into your sides, slowly pull your hands apart, stretching the band. Control the movement back to the start.
• Why it helps: Swimmers need strong, stable shoulders for powerful strokes. Golfers will improve their swing mechanics and prevent impingement. Volleyball and tennis players protect against common rotator cuff injuries from serving and spiking.
• Summer Tip: Do 2-3 sets of 15-20 repetitions. Consistency is key with these smaller muscle groups!

4. Ankle Stability for Uneven Terrain: Single Leg RDLs (beach volleyball, running, general summer adventuring)

Whether you’re dodging tourists on the Harborwalk or landing after a spike on sandy Carson Beach, good ankle stability is paramount to preventing sprains and twists.

Exercise: Single Leg Romanian Deadlifts

• How to do it: Start by hinging at your hips while keeping a soft bend in your standing knee, push your free leg back like a counterbalance. Keep that back super straight (no rounding, please!) and your hips perfectly square, then squeeze your glute as you return to standing. You’ll feel that sweet stretch in your hamstring – that’s how you know you’re doing it right!
• Why it helps: Essential for beach volleyball where the surface is constantly shifting. Runners on uneven paths or sidewalks will benefit greatly. It also helps with overall proprioception (your body’s awareness in space).
• Summer Tip: Practice this daily! You can even do it while putting on your shoes or grabbing the remote from your coffee table (building consistency is key!). Work up to 3 sets of 30-60 seconds per leg.

5. Flexibility is Your Friend: Hip Flexor Stretch (cyclists, runners, anyone sitting at a desk!)

Tight hip flexors are super common, especially if you spend a lot of time sitting (or cycling!). This tightness can lead to lower back pain and inhibit proper hip extension, impacting performance and increasing injury risk.

Exercise: Kneeling Hip Flexor Stretch

• How to do it: Kneel on one knee (use a pad for comfort!) with the other foot flat on the floor in front of you, knee bent at 90 degrees. Gently push your hips forward until you feel a stretch in the front of the hip of your kneeling leg. Keep your core engaged to avoid arching your back.
• Why it helps: Cyclists will find more comfort and efficiency in their pedal stroke. Runners can achieve a longer, more powerful stride. It generally alleviates lower back tension for everyone.
• Summer Tip: Hold each stretch for 30 seconds, 2-3 times per side. Incorporate this stretch before and after your summer activities.

Beyond the Exercises: General Summer Activity Wisdom

• Warm-Up is Non-Negotiable: Before any activity, spend 5-10 minutes doing dynamic movements – arm circles, leg swings, light jogging. Get that blood flowing and those muscles ready!
• Cool Down & Stretch: After your activity, dedicate 5-10 minutes to static stretches, holding each for 20-30 seconds. This helps with flexibility and muscle recovery.
• Hydrate, Hydrate, Hydrate: It’s summer in Boston, folks! The humidity is real. Drink plenty of water before, during, and after your workouts to prevent cramps and fatigue.
• Listen to Your Body: This isn’t a race (unless it actually is a race). If something hurts, stop! Pushing through pain often leads to bigger problems. Rest days are just as important as active days.
• Proper Gear: Make sure your shoes are supportive and appropriate for your activity. Old, worn-out sneakers are an injury waiting to happen.
• Don’t Be Afraid to Ask the Experts: If you feel a persistent ache, a sharp pain, or just want to make sure your form is on point, don’t hesitate to reach out to Elliott Physical Therapy. They’re here to help you stay healthy and active, living your best Southie life!

So, go on, Southie! Hit those beaches, trails, and courts with confidence this summer. With a little smart prep and the expert advice from Elliott Physical Therapy, you’ll be feeling strong, agile, and ready for whatever adventure comes your way. Stay active, stay safe, and enjoy every minute of that glorious Southie summer!

Images featuring Matt, PT, DPT, ATC, one of Elliot’s clinicians in Southie, playing golf in his spare time, and then demonstrating in the clinic how external rotations and single leg RDLs help him prevent injury.