Get expert warm-up tips and injury-prevention advice for your shoulders, elbows, and knees—no matter how you choose to enjoy the season.
Why a Proper Warm-Up Matters for Summer Fun
As temperatures rise and daylight lingers, June invites all of us to get moving—whether it’s paddle-boarding at sunrise, tossing a frisbee on the beach, or firing up the grill for a backyard badminton match. But without the right preparation, even casual activities can lead to shoulder strains, “tennis elbow” flare-ups, or that unsettling knee “twist.”
“We see a spike in avoidable joint injuries every summer,” says Jonathan Brown, MD, fellowship-trained in sports medicine. “A simple five-minute routine before your activity can be the difference between finishing strong and calling it quits early.”
Top 6 Dynamic Warm-Up Moves for Shoulder, Elbow & Knee Health
1. Arm Circles & Cross-Body Swings
Activates: Rotator cuff and scapular stabilizers
How-to: With arms extended at shoulder height, make controlled 10-count circles forward, then backward. Finish with cross-body swings, bringing each arm across your chest.
Tip: Keep movement smooth—avoid shrugging your shoulders.
2. Resistance-Band Wrist Extensions
Activates: Forearm extensors (key for elbow health)
How-to: Anchor a light band under your foot, palm down. Extend your wrist upward, holding 2 seconds at the top. Repeat 15 times on each side.
Tip: “For resistance training, control is key—aim for 3 seconds lifting and 2 seconds lowering,” advises Stephen Ryder, PA-C.
3. Dynamic Leg Swings
Activates: Hip flexors, glutes & quads for knee stability
How-to: Holding a stable support, swing one leg forward/backward 12 times, then side-to-side 12 times. Switch legs.
Tip: Engage your core to prevent leaning and protect your lower back.
4. Mini-Squats into Hip Hinge
Activates: Quadriceps, hamstrings & hip extensors
How-to: From standing, bend knees to 30°, then hinge at hips to lower torso forward. Return to stand. Perform 10 reps.
Tip: Keep knees aligned over toes; imagine sitting back into a chair.
5. Scapular Push-Ups
Activates: Mid-back and shoulder-blade control
How-to: In plank position on hands, pinch shoulder blades together (lowering chest slightly), then push them apart (lifting chest). Do 10 reps.
Tip: “You’re training the small muscles that keep your shoulder joint centered,” notes Dr. Brown.
6. Single-Leg Balance Taps
Activates: Ankle, knee & hip stabilizers
How-to: Standing on one foot, tap the other toe forward, backward, then side-to-side (5 taps each direction). Switch sides.
Tip: For added challenge, close your eyes—just be ready to grab a chair!
Early Warning Signs: When to Dial Back—or Call Us
Muscle soreness? Normal after new or intense activity. But watch for these red flags:
Shoulder/Elbow: Deep ache at rest, clicking when reaching overhead, forearm fatigue after just a few swings.
Knee: An audible “pop,” sudden swelling, giving-way or buckling under weight.
“Any immediate swelling—or swelling that shows up the next day—should be evaluated by an orthopaedist,” says Ryder. “If you’re dealing with joint or muscle pain that persists more than two weeks without swelling, it’s time to come in.”
Why Choose Bienville Orthopaedics This Summer
Same-Day or Next-Day Appointments
We know summer plans don’t wait.
Cutting-Edge Care
Stephen Ryder, PA-C, offers ultrasound-guided injections for precision-targeted relief.
Personalized Rehab
Ryder also creates home-exercise progressions from AAOS, tailored to your goals.
“Our goal is simple,” explains Dr. Brown. “Keep you active, pain-free, and confident—so you never miss a moment of summer.”
Ready to Stay Active and Injury-Free?
Book an appointment today with Dr. Brown, Stephen Ryder, or any of our specialists to get personalized care for your shoulders, elbows, and knees—and make this your best summer yet!
Call 228-230-2663 to make an appointment, or request one online, today.
