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Celebrate a Safe & Healthy Fourth of July: Expert Injury Prevention Tips from Your Physical Therapist
By Kelly Wieczerzak, PT, DPT ///
The Fourth of July is one of the most anticipated weekends of the summer. Families gather for backyard barbecues, fireworks, beach days, neighborhood celebrations, and friendly games of frisbee, volleyball, pickleball, basketball, and other outdoor activities. It’s a wonderful opportunity to celebrate our nation’s independence while spending quality time with family and friends.
At Scerbo Physical Therapy & Sports Rehabilitation, we also know what often follows the holiday weekend.
Every year, we see patients who return from the Fourth of July dealing with preventable injuries—from muscle strains and sprained ankles to lower back pain, shoulder injuries, falls, and heat-related conditions. Many of these injuries occur because people become more active than usual, spend long hours in the heat, or attempt physically demanding activities without proper preparation.
As physical therapists, our goal is not only to help people recover from injuries but also to help prevent them.
Here are a few simple ways you can enjoy a fun, active, and injury-free holiday weekend.
Stay Hydrated and Beat the Heat
Summer temperatures can quickly take a toll on your body. Heat exhaustion and dehydration don’t just leave you feeling tired—they can affect muscle performance, balance, coordination, and reaction time, increasing your risk of falls and other injuries.
To protect yourself:
• Drink water throughout the day before you become thirsty.
• Limit alcoholic beverages, which contribute to dehydration.
• Wear lightweight, breathable clothing.
• Apply sunscreen regularly.
• Take breaks in the shade or indoors.
• Schedule strenuous activities during the cooler morning or evening hours whenever possible.
If you experience dizziness, muscle cramps, nausea, headaches, or excessive fatigue, stop your activity immediately, move to a cooler location, and rehydrate.
Warm Up Before Outdoor Sports
Holiday weekends often bring out our competitive spirit. Whether you’re joining a game of volleyball at the beach, playing pickleball with friends, tossing a football, or participating in a community 5K, your body needs time to prepare for physical activity.
Without a proper warm-up, muscles, tendons, and ligaments become more susceptible to injury.
Common Fourth of July sports injuries include:
• Ankle sprains
• Knee injuries
• Hamstring strains
• Shoulder pain
• Rotator cuff injuries
• Tennis or pickleball elbow
• Achilles tendon injuries
• Low back pain
Taking just 5–10 minutes to perform dynamic stretches and light movement before exercise can significantly reduce your risk of injury.
Lift Smart During Holiday Preparations
Coolers, grills, folding tables, lawn chairs, beach wagons, tents, and fireworks supplies can all place unexpected stress on your body.
Improper lifting remains one of the leading causes of lower back injuries we treat.
Protect your back by:
• Squatting with your legs instead of bending from your waist.
• Keeping heavy items close to your body.
• Avoiding twisting while lifting.
• Dividing heavy loads into shorter trips.
• Asking for help when lifting oversized objects.
A few extra seconds of proper body mechanics can prevent weeks of unnecessary pain.
Know When to Take a Break
One of the biggest causes of holiday injuries is simply doing too much.
Many people spend the entire day walking, swimming, playing sports, cooking, traveling, and standing for extended periods without giving their bodies time to recover.
Listen to your body.
Pain is never something to “push through.”
Sharp pain, swelling, instability, weakness, or persistent soreness are signs that your body needs rest or evaluation before the injury becomes more serious.
Falls Can Happen Anywhere
Whether you’re walking on wet pool decks, uneven sidewalks, sandy beaches, hiking trails, or crowded parks, falls become more common during busy holiday weekends.
Even if you don’t feel immediate pain, injuries to your knees, hips, shoulders, wrists, or spine may take several hours—or even a day or two—to fully develop.
Prompt evaluation can help prevent minor injuries from becoming chronic conditions.
How Physical Therapy Helps You Recover Faster
If your holiday weekend results in pain or an unexpected injury, early treatment can make all the difference.
At Scerbo Physical Therapy & Sports Rehabilitation, we specialize in helping patients recover from orthopedic and sports-related injuries while restoring strength, flexibility, mobility, and confidence.
Our individualized treatment plans may include:
• Orthopedic Physical Therapy
• Sports Rehab, Performance & Return-to-Play Programs
• Balance Assessment & Fall Prevention
• Manual Therapy
• Therapeutic Exercise
• Strength & Conditioning Programs
• Flexibility & Mobility Training
• Gait Training
• Functional Movement Assessment
• Injury Prevention Education
Whether you’re recovering from a sprained ankle after a family soccer game, shoulder pain from throwing baseballs with your kids, knee pain after hiking, or lower back pain from lifting heavy coolers, our experienced physical therapists create personalized treatment plans to help you recover safely and return to the activities you enjoy.
Why Early Treatment Matters
Ignoring pain rarely makes it disappear.
Minor injuries that go untreated often lead to altered movement patterns, muscle weakness, joint stiffness, and compensatory injuries elsewhere in the body.
Seeking care early often leads to:
• Faster recovery
• Reduced pain and inflammation
• Improved mobility
• Better strength and stability
• Lower risk of recurring injuries
• A quicker return to work, sports, and everyday activities
Our team is committed to helping every patient move better, recover faster, and maintain an active lifestyle.
Happy Fourth of July from Our Family to Yours
Everyone at Scerbo Physical Therapy & Sports Rehabilitation wishes you and your family a safe, relaxing, and memorable Fourth of July weekend.
Enjoy the celebrations, spend time with those you love, and make the most of the holiday—but remember that a little preparation goes a long way. Stay hydrated, warm up before physical activity, use proper lifting techniques, and listen to your body.
If you experience pain, a fall, or develop discomfort during or after the holiday weekend, don’t wait until the pain worsens.
Our experienced team is here to help you recover quickly, restore your mobility, and get you back to living life without limitations.
Schedule Your Physical Therapy Evaluation Today
Whether you’re dealing with a sports injury, orthopedic condition, muscle strain, joint pain, or lingering discomfort after the holiday weekend, Scerbo Physical Therapy & Sports Rehabilitation is here to help.
Our experienced therapists provide personalized, one-on-one care designed to relieve pain, restore function, and help you return to the activities you love.
Contact us today to schedule your comprehensive physical therapy evaluation and discover why patients throughout Edgewater and surrounding communities trust Scerbo Physical Therapy & Sports Rehabilitation for expert orthopedic and sports-injury care.
We look forward to helping you move better, feel stronger, and enjoy a healthy, active summer.
Dr. Kelly Wieczerzak, PT, DPT, completed her undergraduate education at The College of New Jersey, receiving her Bachelor’s in Exercise Science. During her time at TCNJ, she was a captain of the Women’s Soccer team and earned All-American honors in both athletics and academics, and was later inducted into the Blue & Gold Hall of Fame for Leadership. She then earned her Doctorate in Physical Therapy from Rutgers University.
She enjoys working with all populations, but has a special interest in treating sports-related injuries, post-operative cases, and pediatrics.
If you would like to book an appointment with Dr. Wieczerzak or any of our expert licensed physical therapists, please call us at (201) 941-2240 or use our convenient online appointment form.