Summer is one of the best times of year to enjoy everything Exmoor has to offer. Whether you're walking the South West Coast Path, spending hours in the garden or heading to the beach with the grandchildren, being more active is fantastic for both your physical and mental wellbeing.

The downside? Many of us suddenly ask our bodies to do far more than they're used to.

At Exmoor Osteopathy & Sports Injury Clinic, we often see aches and pains that develop after an enjoyable day out, a weekend project or a family holiday. The good news is that many of these problems can be prevented with a little planning.

Here are seven of the most common summer activities that can leave you feeling sore - and how to reduce your risk.

1. Walking the South West Coast Path

We're lucky to have some of the most beautiful walking routes in the country right on our doorstep. However, the steep climbs, uneven ground and longer distances can be challenging if your body isn't used to them.

Common problems include:

• Heel pain (plantar fasciitis)

• Achilles tendon pain

• Calf strains

• Knee pain

  
  

Top tip: If you're planning a longer walk, gradually increase your walking distance over a few weeks rather than going from a couple of thousand steps a day to 20,000 in one weekend.

2. Gardening Marathons

Gardening is excellent exercise, but many people spend hours bending, twisting, kneeling and lifting without taking a break.

This repetitive loading can irritate the lower back, shoulders, knees and wrists.

Top tip: Change position regularly, use kneeling pads where appropriate, avoid prolonged bending, and take a short break every 30–45 minutes to stretch and walk around.

We've previously shared our Top Tips for Gardening Without the Backache, including simple lifting techniques and ways to reduce strain while working in the garden. If you're planning to spend plenty of time outdoors this summer, it's well worth a read.

3. DIY and Home Improvements

Summer often means painting fences, building sheds, decorating and tackling all those jobs that have been waiting all year.

Working overhead, carrying heavy materials and spending long periods in awkward positions can overload muscles and joints.

Top tip: Break larger jobs into manageable sessions and don't be afraid to ask for help with heavy lifting.

4. Beach Days

Playing cricket, football or frisbee on the beach, chasing children or grandchildren, or simply getting up and down from soft sand all place different demands on the body.

Soft sand makes your muscles work much harder than firm ground and can increase the load through your ankles, calves and knees.

Top tip: Ease into activities and wear supportive footwear when walking longer distances across uneven ground.

5. Trying a New Activity

Paddleboarding, kayaking, tennis, open-water swimming or cycling are all brilliant ways to stay active - but trying something new often means asking muscles and tendons to work in unfamiliar ways.

A little muscle soreness is normal. Sharp pain or swelling isn't.

Top tip: Start gradually, allow recovery time and don't feel you need to keep up with friends who do the activity regularly.

6. Long Car Journeys

Summer holidays often involve hours in the car.

Remaining in one position for prolonged periods can leave your hips, back and neck feeling stiff, especially if you already have an underlying problem.

Top tip: If possible, stop every couple of hours to stretch your legs and move around. Small movement breaks can make a big difference.

7. Playing with Children and Grandchildren

Some of the best summer memories involve kicking a football around, building sandcastles or lifting little ones in and out of the sea.

These are activities many of us don't do every day, so it's easy to overdo things without realising.

Top tip: Listen to your body. Taking a short rest today is often better than spending the next week recovering from an injury.

Enjoy Summer Without the Setbacks

Being active is one of the best things you can do for your health, and we certainly don't want to discourage anyone from enjoying the summer.

The key is to increase activity gradually, vary what you're doing, take regular breaks and pay attention to any aches that aren't settling.

Most minor niggles improve with sensible self-management, but if pain persists, is getting worse, or is stopping you enjoying the activities you love, it's worth getting it assessed.

At Exmoor Osteopathy & Sports Injury Clinic, we help people of all ages recover from muscle, joint and sports injuries. Whether you've developed a sore back after gardening, Achilles pain after walking on Exmoor or a stiff neck following a long journey, our experienced team can assess the problem, provide treatment where appropriate and guide you back to doing the things you enjoy.

Have a fantastic summer - and enjoy everything Exmoor has to offer.

If you found this article helpful, you might also enjoy:

• ☀️ Feeling the Heat? What the Current Heatwave Means for Your Muscles, Joints and Overall Health

• 🩴 Flip Flops, Hot Weather & Foot Pain: Why Your Feet Might Be Complaining This Summer 

• 🧘Stretching: Why It Matters More Than You Think

Any questions? Click here to get in touch with our team - we’re always happy to help.