Quick Answer
Summer often encourages us to move more without realising how much extra we’re asking of our bodies. Longer walks, gardening, DIY projects, cycling, holidays and sport can all aggravate old injuries or expose weaknesses that have been building for months.
Physiotherapy doesn’t just treat the pain. It helps identify why it’s happening so you can stay active.
We’ve all been waiting for summer.
- The sun finally appears and suddenly life looks very different.
- Instead of spending evenings indoors, you’re out walking after work.
- The garden becomes a weekend project. You decide to paint the fence, tidy the shed or finally build that decking you’ve been talking about for years.
- The bikes come out of the garage. Golf clubs get dusted off. Walking boots replace trainers.
Then, just as you’re enjoying making the most of it, something starts to ache.
- Your lower back feels tight after gardening.
- Your knee starts complaining halfway through a walk.
- That shoulder you’ve not thought about for months suddenly hurts every time you reach overhead.
It feels frustrating because you’ve been trying to be more active, not less.
The good news is you’re not alone. We see this every summer.
The pain isn’t usually caused by the sunshine. It’s caused by asking your body to suddenly do far more than it’s been doing during the colder months.
Why does this happen?
Our bodies love movement. They also love consistency.
Many people spend autumn and winter being less active without really noticing. Shorter days, poor weather and busy routines mean we’re naturally doing less.
Then summer arrives and activity levels increase almost overnight. You might suddenly:
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- Walk 10,000 steps every day on holiday.
- Spend six hours in the garden.
- Decorate the spare room.
- Play tennis for the first time since last year.
- Cycle with the family every weekend.
- Carry heavy suitcases through airports.
- None of these things are bad.
The problem is that muscles, tendons and joints don’t always adapt as quickly as our enthusiasm.
It’s often the sudden increase in activity, rather than the activity itself, that causes problems.
Why do old injuries return?
One of the most common questions we hear is, “Why has an old injury suddenly come back?”
The answer is that it may never have completely disappeared.
Many injuries settle enough for everyday life but leave behind reduced strength, stiffness or altered movement patterns.
Your body quietly compensates until it’s asked to work harder.
Summer often provides that challenge.
A long walk, a day gardening or lifting heavy bags can expose weaknesses that have been there for months or even years.
Rather than creating a brand-new injury, summer often highlights an underlying issue that needs addressing.
The most common summer aches and pains we see
🌿 Lower back pain after gardening
Gardening involves bending, twisting, kneeling, lifting and reaching, often for much longer than we realise.
Without regular breaks, your back can quickly become overloaded.
🚶 Knee pain after walking
Walking is one of the best forms of exercise.
However, increasing your distance too quickly or walking on uneven ground can aggravate existing knee problems.
🎒 Shoulder pain from DIY
Painting ceilings, trimming hedges and lifting overhead all place repeated stress on the shoulder.
If you’ve previously injured your shoulder, these activities often bring symptoms back.
🚴 Hip pain while cycling
Cycling is fantastic for fitness, but bike position, muscle weakness or limited hip mobility can lead to discomfort during longer rides.
🏌️ Golf and tennis injuries
Returning to sport after a long break without rebuilding strength and flexibility often leads to strains around the back, shoulders and elbows.
Common mistakes
When something starts hurting, many people:
❌ Stop moving altogether.
❌ Ignore it and hope it disappears.
❌ Stretch constantly without knowing what’s actually causing the problem.
❌ Rely on painkillers to get through the day.
These approaches might provide short-term relief, but they rarely solve the underlying cause.
What can you do today?
If you’re becoming more active this summer, a few simple habits can make a huge difference.
✔ Increase activity gradually.
✔ Warm up before longer walks or sport.
✔ Take regular breaks when gardening or doing DIY.
✔ Change position regularly.
✔ Stay hydrated.
✔ Listen to early warning signs rather than pushing through pain.
Most importantly, don’t wait until the pain becomes severe before seeking advice.
How physiotherapy can help
At Indergaard, we don’t just look at where it hurts. We look at why it hurts.
Your assessment will consider:
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- How you’re moving.
- What’s changed recently.
- Previous injuries.
- Strength.
- Mobility.
- Balance.
- Lifestyle.
Once we’ve identified the cause, we’ll create a treatment plan tailored to you.
This may include hands-on treatment, rehabilitation exercises, Shockwave Therapy, Laser Therapy, movement retraining or advice to help you stay active without making things worse.
Our aim isn’t simply to get you out of pain.
It’s to help you keep doing the things you enjoy with confidence.
Frequently Asked Questions
Q: Is it normal to feel sore after gardening?
Some muscle soreness is completely normal, especially if you’ve been more active than usual. Sharp pain, pain that continues to worsen or symptoms lasting more than a few days are worth getting assessed.
Q: Should I stop walking if my knee hurts?
Not necessarily. Walking is often beneficial, but continuing through significant pain isn’t. Understanding why your knee hurts is the important first step.
Q: Why does my back only hurt after activity?
Activity often exposes underlying stiffness, weakness or movement patterns that aren’t noticeable during everyday tasks.
Q: Can physiotherapy help an old injury?
Yes. Many long-standing injuries respond well to physiotherapy, particularly when the root cause has never been properly addressed.
Q: When should I book an appointment?
If pain is affecting your daily activities, stopping you enjoying summer or isn’t improving after a few days, it’s worth arranging an assessment.
The Indergaard Advice
Summer should be about getting outside, making memories and enjoying the longer days, not worrying about whether your back, knee or shoulder is going to let you down.
A few aches after doing something new are perfectly normal. But if pain is becoming a regular part of your day or stopping you doing the things you love, don’t ignore it.
The sooner you understand what’s causing the problem, the easier it often is to put right.
Our job isn’t simply to treat pain. It’s to help you move well, stay active and enjoy everything summer has to offer.