Living with less Pain: Simple Physical Therapy Tips to Keep You Active and Injury-Free

At active acadia Physical Therapy, we want to help you stay safe and injury-free—so you can enjoy the season to the fullest. Spring is a special time in Ellsworth and surrounding areas in Maine. It's when many of us open up camps, get our gardens started, and enjoy the fresh air. But with all that activity, it’s easy to strain muscles or hurt joints if we’re not careful.

Here are some simple Physical Therapy tips to help keep you active and injury-free this weekend and beyond:

1. Warm Up Before Yard Work or Camp Chores Before lifting, bending, or pulling weeds, take 5-10 minutes to stretch your arms, legs, and back. March in place or take a brisk walk around your yard. Warming up helps prepare your muscles and prevent sudden injuries.

2. Lift the Right Way Opening camp means moving heavy bins, coolers, and furniture. Always bend at your knees—not your back—when lifting. Hold items close to your body, and don’t twist while carrying them. If it feels too heavy, ask for help.

3. Take Breaks Often Gardening in the Maine sun can be tiring. Set a timer to remind yourself to take a break every 30 minutes. Stretch, drink water, and rest your muscles. This can help you avoid overuse injuries, especially in your back, knees, and shoulders.

4. Watch Your Posture Whether you’re raking leaves or planting vegetables, keep your back straight and avoid hunching. Use a kneeling pad to support your knees and reduce strain on your joints.

5. Stay Active Year-Round Physical therapy isn’t just for recovery—it’s also great for prevention. At active acadia Physical Therapy, we offer personalized plans to help you stay strong, flexible, and injury-free, no matter the season.

Local and Caring Physical Therapy We’re proud to serve the Ellsworth and surrounding Maine community with expert Physical Therapy and fitness care. Let’s enjoy all the beauty our area has to offer—from campfires on Green Lake to seed planting in our gardens—without pain slowing us down.

Need help getting back to the activities you love?

Contact us by clicking the link https://www.activeacadiaphysicaltherapy.com/to schedule your first appointment.