Stretch Smarter, Not Harder: The Best Ways to Prevent Overuse Injuries
- Tina Weaver PT Dip MDT FAAOMPT
- May 22
- 2 min read
Memorial Day weekend in DownEast Maine is the unofficial start of summer—and it’s when many of us head outside for hiking, kayaking, biking, or working around the yard and camps. But jumping into these activities too fast can lead to overuse injuries, like sore shoulders, aching knees, or lower back pain.
At active acadia Physical Therapy in Maine, we help people stay active. Here’s how to stretch smarter—not harder—to avoid injuries this season.
1. Warm Up First
Before you stretch, always warm up your body with light movement. Take a 5-minute walk, swing your arms, or ride a bike gently. Warming up gets blood flowing to your muscles and makes stretching more effective.
2. Stretch Slowly and Gently
You don’t need to push your body to the limit. Stretch until you feel a gentle pull—not pain. Hold each stretch for about 15–30 seconds and breathe deeply. Avoid bouncing, which can cause small muscle tears.
3. Focus on Problem Areas
Many Memorial Day activities around Ellsworth and surrounding areas—like walking the trails in Acadia National Park or paddling on Branch Lake—can lead to overuse of your shoulders, hips, knees, and back. Focus on stretching your hamstrings, hip flexors, calves, and upper back to stay limber and prevent tightness.
4. Balance Activity with Recovery
Overuse injuries often happen when we do too much, too fast. If you're spending all weekend gardening or hiking, take breaks and listen to your body. Soreness that lasts more than a couple days could be a sign to rest—or come see us for help.
5. Make Stretching Part of Your Daily Routine
Just 5–10 minutes a day can make a big difference. Stretching regularly helps you stay flexible, reduce pain, and move better—whether you’re biking the DownEast Sunrise Trail or planting your garden in Hancock County.
Contact specialist Physical Therapist at active acadia Physical Therapy by clicking the website link below
