Common summer injuries include:

  • Bikingsummer surfer
  • Sports
  • Hiking 
  • Strains
  • Sprains
  • Overuse

Healing Stages

Stage 1: Inflammatory
  • This stage is less than 1 week, generally 0-72 hours. You may have swelling or redness. Elevate your injured area and let it rest during this stage. Only participate in gentle, pain-free motion.
  • Inflammation is normal, too little or too much will affect healing

Stage 2: Fibroplasia and proliferation
  • This stage begins 4-5 days after initial injury and can take 2-6 weeks. The injury begins to heal, you can engage in pain-free stretches and movement. Avoid rigorous or weighted activities with injured body part.   

Stage 3: Maturation and remodeling
  • This stage begins 30 days post-injury. Scar tissue is formed and the injured tissue begins to have increased strength. Now you can engage in strengthening activities, begin slowly and increase gradually.

Factors Influencing Healing

yoga on the beach
  • As we age the healing process slows down. Nutrition, alcohol use, tobacco use, and other medical conditions (i.e. diabetes) all influence healing rate.

Healing Timeline
  • Typical summertime injuries will heal within 4-8 weeks.
  • Healing means the cells have healed, it does not mean that the injured site is back to its original strength. This takes strengthening and time.
  • If the normal healing time has passed and you are still experiencing pain or discomfort, contact your physician regarding your injury.

  • If you are feeling pain, that is your body telling you it is time to stop.
  • Don't overexert yourself, stick to what your body can handle. Pace yourself during activities.
  • Stay hydrated and eat a well-balanced diet Engage in proper warm ups and cool downs during active physical movement. Wear appropriate activewear, including helmets and shoes etc.

This information is regarding non-emergency injuries. If you have a serious injury, contact your physician or go to the ER immediately.