Tennis Elbow, PTTD, and Plantar Fasciitis in the summer can increase pain

8 Tips to Avoid Pain Flare-Ups in Summer, from Our Physical Therapist

Luke Ferdinands

July 29, 2024

Updated on May 20, 2025

Read in 4 min

Why summer can be a risky time for chronic pain conditions

Summer is a season synonymous with outdoor activities, vacations, and a generally more active lifestyle. For people with chronic musculoskeletal pain conditions such as Plantar Fasciitis, Tennis Elbow, Runner's Knee, or Posterior Tibial Tendonitis (PTTD), the summer months can also be a surprising time of challenges.

The key to navigating this season without exacerbating your pain lies in understanding and managing all the "variables" that can influence your condition. In this post, we'll explore what these variables are, why summer is particularly risky, and how you can enjoy the season while minimizing your risk of pain flare-ups.

Understanding variables in chronic musculoskeletal pain conditions

Variables in the context of chronic pain refer to the different factors and changes in your routine or environment that can affect your condition. Our bodies get used to, and develop tolerance for, a set of activities and movements that are a routine part of our day. You can think of variables as something new thrown into the mix that our bodies aren't used to.

Variables can include:

Changes in footwear and walking surfaces can trigger pain flare-ups

Wearing Different Shoes: Switching from supportive winter footwear to sandals or flip-flops, which often lack proper arch support, can stress your feet, potentially worsening conditions like Plantar Fasciitis. (Check out our tips for finding the best shoes for Plantar Fasciitis.)
Walking on Uneven Surfaces: Summer often means more time spent on uneven terrains, such as hiking trails, beaches, or cobblestone streets, which can trigger pain in your knees and feet.

Wear a Tennis Elbow Brace for pickleball

Wear a Tennis Elbow Brace to stop flare-ups when you play pickleball

Get more actionable prevention tips like this

Increasing the Volume of Activities: Longer daylight hours and pleasant weather means you'll have an increase in physical activities, from sports to gardening, which can put additional strain on the elbow, knee or foot.
Trying New Sports and Movements: Summer vacations and social events may introduce you to new sports and recreational activities. While these are fun, they also pose a risk of overuse injuries or straining underused muscles.

Manage your variables to avoid triggering pain

The good news is that with a bit of planning and awareness, you can enjoy the summer season without triggering painful flare-ups.

In physical therapy, when you are recovering from a chronic pain condition, we make sure to re-introduce variables gradually, with intention, so that your healing tissue has gained the capacity to handle the new challenges. The idea is the same here.

Here are some strategies to help you manage the variables in your routine effectively:

Choose the Right Footwear: Opt for shoes that provide good arch support and cushioning, even for casual outings. If you plan to be active, ensure your shoes are appropriate for the activity and offer adequate support that feels comfortable to you.
Use a Brace to Reduce Load: Using a Plantar Fasciitis brace or a Tennis Elbow brace is a great way to provide support and reduce the load going through the sensitive tissue while you enjoy this special time of year.
Be Mindful of Surfaces: If you have foot or ankle pain conditions, consider the type of surfaces you’ll be walking or running on when planning your activities. If you know you’ll be on uneven terrain, like a hiking trail, take it slow and use supportive footwear or an arch support brace to mitigate the risk of strain.

At-home PT Systems to keep chronic pain flare-ups at bay

Gradually Increase Activity Levels: Instead of jumping into high-intensity activities, gradually increase your physical activity levels. This allows your body to adapt and strengthens muscles gradually, reducing the risk of injury, much like how you use our Guided Recovery Programs.
Introduce New Activities Slowly: When trying new sports or exercises, start with shorter sessions and focus on learning proper techniques. This is particularly important to reduce your risk of Tennis Elbow flare-ups. Consider working with a coach or physical therapist to ensure you’re using the correct form.
Use a Strengthening Program: Engage in a progressive strengthening program tailored to your condition. For instance, those with Plantar Fasciitis can benefit from Plantar Fasciitis exercises that strengthen the foot and calf muscles, while individuals with Tennis Elbow or Runner's Knee should focus on targeted exercises that support and stabilize the affected joints.

Easily target the muscles that need work, with our PT exercise programs

Stay Hydrated and Stretch Regularly: Dehydration can exacerbate muscle fatigue and pain. Make sure to stay hydrated, especially in the summer heat. Additionally, incorporate regular stretching into your routine to maintain flexibility and prevent muscle tightness.
Listen to Your Body: Pay close attention to any signs of discomfort or pain. If you notice any unusual pain, it’s important to rest and address it immediately rather than pushing through the pain. This is particularly important for Runner's Knee, where the cycle of pain and muscle shut-off worsens the condition.

Key Takeaways

Plan Ahead: Before engaging in any new activity, consider how it might impact your condition and take necessary precautions.

Stay Consistent with Supportive Footwear: Even casual summer activities warrant good support. Avoid flimsy sandals or flip-flops.

Pace Yourself: Gradually increase your activity levels and avoid sudden, intense bursts of exercise.

Strengthen and Stretch: Regularly engage in exercises that strengthen the muscles around your affected joints and incorporate stretching to maintain flexibility.

Stay Hydrated: Keep hydrated to help your muscles function optimally and reduce the risk of cramps or spasms.

Consult a Professional: If in doubt, seek guidance from a physical therapist or healthcare provider to develop a safe and effective activity plan.

Luke Ferdinands, physical therapist and Alleviate co-founder

Luke Ferdinands, Physical Therapist & Co-Founder

A New Zealand-trained physical therapist with over 20 years of experience, Luke developed the Alleviate Method to bring the gold standard of physical therapy care to everyone's home. Luke leads the development of physical tools and digital physical therapy content, focusing on driving clinical outcomes for people with chronic musculoskeletal pain conditions like Tennis Elbow, Plantar Fasciitis, Runner's Knee, and more.

Speed up your recovery with tips from Luke

Being on your feet all day for work is one reason you may feel Plantar Fasciitis isn't getting better

5 Strategies for When Plantar Fasciitis is Not Getting Better

Some people find pain relief from Tennis Elbow compression sleeves

Tennis Elbow Compression Sleeve: Do Compression Sleeves Help Tennis Elbow?

Finding the right shoes for Plantar Fasciitis is an important step in recovery and pain relief

Best Shoes for Plantar Fasciitis: How a Former Pro Team PT Selects Plantar Fasciitis Shoes

An effective knee massager for Runner’s Knee self-care should be able to activate the VMO muscle and relieve pain.

3 Ways to Use a Knee Massager for Runner’s Knee: Prepare for Workouts, Relieve Knee Pain, and Prevent Flare-ups

Soft tissue massage is an effective treatment when your Tennis Elbow isn't getting better

Tennis Elbow Not Getting Better? 5 Reasons and What to Do Differently

Give yourself effective Tennis Elbow massage for pain relief and long-term resolution

Tennis Elbow Massage: How to Massage Tennis Elbow Like a Pro, and Why It Works

← Go back

All Resources

The Alleviate Method

What is Plantar Fasciitis?

Tennis Elbow Test

Shipping & Returns

Where's My Order?

FAQ

Contact Us

Take the Foot Pain Quiz

Ankle Pain

Foot Pain

Elbow Pain

Knee Pain