Stay injury-free this summer

Summer in Aotearoa is a time to unwind, get outdoors and enjoy a slower pace. But it’s also when many of us get caught out by injuries as we transition from a quiet holiday routine to more activity in the new year. 

Whether you’re heading into the holidays with big training goals, gearing up for summer sports, or simply trying to stay active, these physio-led tips can help you finish the year well and step into 2026 feeling strong and injury-free.

Listen to your body’s early warning signs

After a few weeks of social events, travel and a change in routine, your muscles and joints may not be as ready as your mind feels. Pay attention to signs such as:

• Stiffness that lingers in the morning
• A tight spot showing up earlier each time you train
• Swelling or heat after activity
• One side feeling noticeably weaker or tighter
• Needing a long warm-up just to feel normal

These are your body’s gentle reminders to ease back, reset the load, or check in with a physio before the soreness becomes a summer-showstopper.

Don’t rush back into training

It’s normal to feel excited about getting back into routine after Christmas but sudden spikes in activity are behind many summer injuries. Try this approach:

• Start at 50–70% of your pre-holiday workout intensity
• Increase training volume by no more than 10% per week
• Include rest days in your plan
• Mix high- and low-intensity sessions to avoid overload

Consistency beats the classic “New Year, new me” all-or-nothing surge every time.

Train smart in the heat

Warmer days affect hydration, muscle performance and fatigue levels. To keep yourself safe:

• Train earlier or later in the day to avoid peak heat
• Drink regularly, not just when you feel thirsty
• Drink electrolytes for long or more intense workouts
• Look for signs of heat-related fatigue (cramping, headache, dizziness)

Summer training should feel energising, not exhausting.

Get your holiday muscles moving again

Before jumping back into running, the gym, or summer sport, take time to loosen up:

• A great dynamic stretch is essential, warm up with our routine here
• Cooldown after your workout with our static stretch routine here

Including a great stretch into your routine can make a huge difference in how your body handles the return to activity.

Finish the year with sustainable habits

Injury prevention isn’t about doing everything perfectly, it’s about creating small habits that support movement. Try adding these into your summer routine:

• Daily movement, even just a simple walk
• Stretch after long car rides or flights
• Take breaks while doing heavy housework or gardening
• Focus on getting good sleep to aid recovery

A little consistency now goes a long way toward a smooth, enjoyable return to sport in the new year.

Need help recovering from an injury?

Our physiotherapists can help you reduce pain, rebuild strength and safely return to your sport.
Book an appointment online or visit your nearest Habit Health clinic.