Summer in New Hampshire is short, sweet, and meant to be lived outdoors. Whether you are training for a 5K, coaching youth soccer, hiking the Rockingham County trails, golfing at your favorite local course, or simply trying to keep up with your kids at the park, the warmer months naturally invite more physical activity. And with that activity comes a higher risk of injury.
At Sports and Rehab, our physical therapists in Derry, Salem, and Hampstead, NH see a predictable surge in patients every summer. Overuse injuries, muscle strains, tendonitis, and plantar fasciitis flare-ups are among the most common issues we treat from June through August. The good news? Most of them are preventable.
This article shares what our team of licensed physical therapists wants you to know before you ramp up your summer activity — and what to do if something does go wrong.
Why Summer Brings More Injuries
Many of our patients come in during June after spending the winter and spring being mostly sedentary. Then, when temperatures rise, they jump back into full activity mode almost overnight. That rapid increase in intensity is one of the most common causes of soft tissue injury.
The culprits are usually:
- Doing too much too soon after a period of low activity
- Not warming up properly before exercise
- Skipping rest days and allowing fatigue to accumulate
- Playing sports on hard or uneven outdoor surfaces
- Wearing footwear that lacks proper support for the activity
June is also Men’s Health Month, a great reminder that men in particular tend to push through pain longer than they should before seeking help. Our physical therapy services are designed to get you evaluated quickly — often within 24 to 48 hours — so small problems do not become major setbacks.
Most Common Summer Sports Injuries We Treat
1. Plantar Fasciitis
Foot pain that is worst first thing in the morning is a classic sign of plantar fasciitis, an inflammation of the tissue along the bottom of the foot. It is extremely common among runners, walkers, and anyone who suddenly increases their activity on hard surfaces. Our physical therapists use manual therapy, stretching protocols, and therapeutic modalities to reduce inflammation and restore pain-free movement.
2. Tendonitis (Achilles, Patellar, Rotator Cuff)
Repetitive overhead motions in pickleball, tennis, and baseball can aggravate rotator cuff tendons. Runners and cyclists commonly develop Achilles or patellar tendonitis. These conditions respond very well to early physical therapy intervention, including the Graston Technique and targeted strengthening exercises.
3. IT Band Syndrome
A sharp, burning pain on the outside of the knee is often IT band syndrome — a common running and cycling overuse injury. Our therapists address it with soft tissue mobilization, hip strengthening, and biomechanical coaching to correct the movement patterns that caused it in the first place.
4. Low Back Strain
Summer yard work, lifting, and recreational sports can all strain the muscles and ligaments of the lower back. Physical therapy in Derry, NH for low back pain focuses on core stabilization, flexibility, and teaching proper movement mechanics to prevent recurrence.
5. Ankle Sprains
Uneven terrain, athletic pivots, and weekend sports all put you at risk for ankle sprains. Left untreated, they can lead to chronic instability. Our sports rehabilitation team will get your ankle strong and stable again.
How Physical Therapy Helps You Stay Active All Summer
Physical therapy is not just for recovering from injury. At Sports and Rehab, we offer movement screenings and performance programs designed to help active adults and athletes identify weaknesses before they lead to injury.
Our therapists develop personalized treatment and prevention plans that may include:
- Manual therapy and soft tissue mobilization
- Trigger Point Dry Needling (TPDN) for muscle tightness and chronic pain
- Graston Technique for scar tissue and soft tissue restrictions
- Sport-specific strengthening and conditioning programs
- Biomechanical and gait analysis
- Pre- and post-surgical rehabilitation
You do not need a referral from your doctor to see us. We accept most major insurance plans, and you can check your insurance coverage here.
Tips to Prevent Summer Sports Injuries
Here is what our physical therapists recommend for staying healthy and active all summer long:
- [object Object]Increase your weekly activity volume by no more than 10% at a time
- Warm up for at least 5 to 10 minutes before any vigorous activity
- Prioritize recovery — sleep, hydration, and rest days are not optional
- Invest in proper, sport-appropriate footwear and replace worn shoes
- Listen to your body: pain that persists beyond a day or two deserves professional attention
- Follow the 10% rule: Never increase your weekly training load by more than 10% from one week to the next
When to See a Physical Therapist
Not every ache requires a visit, but the following symptoms mean you should get evaluated sooner rather than later:
- Pain that does not improve after 48 to 72 hours of rest and ice
- Swelling, bruising, or significant loss of range of motion
- Pain that worsens with activity or interrupts sleep
- A pop, snap, or sudden onset of sharp pain during activity
- Recurring pain in the same area season after season
Our team at Sports and Rehab is available at three convenient New Hampshire locations and can typically get you in within 24 to 48 hours of your call.
Frequently Asked Questions
Do I need a doctor’s referral to see a physical therapist in New Hampshire?
No. New Hampshire is a direct access state, meaning you can schedule a physical therapy evaluation without a physician referral. Some insurance plans may have requirements, so it is worth checking with your carrier.
How quickly can I get an appointment at Sports and Rehab?
We prioritize fast access to care. Most new patients are seen within 24 to 48 hours of their initial call. You can reach any of our three NH locations in Derry, Salem, and Hampstead directly to schedule.
Is physical therapy covered by my insurance?
Sports and Rehab accepts most major insurance plans, including Medicare and NH Medicaid. Visit our insurance page to verify your coverage before your visit.
Can physical therapy help me even if I am not injured?
Absolutely. Many athletes and active adults use physical therapy proactively to improve performance, correct movement imbalances, and prevent injuries before they happen. Ask us about our movement screening and wellness programs.
What should I bring to my first physical therapy appointment?
Bring a photo ID, your insurance card, and any relevant imaging or medical records if available. You can also download and complete new patient forms in advance to save time at your first visit.
Ready to Move Better This Summer?
Whether you are recovering from an injury or just want to stay ahead of one, the team at Sports and Rehab is here to help. With three locations across southern New Hampshire and appointments available within 24 to 48 hours, getting the care you need has never been easier.
Contact us today at sportsandrehab.com or call your nearest location in Derry, Salem, or Hampstead, NH.