How to Avoid Overuse Injuries During Intense Summer Training

When the temperature rises, so does the temptation to push harder—especially for athletes and active individuals training through the summer. But as training volume increases and recovery becomes harder to maintain, the risk of overuse injuries goes up significantly. At Puckett PT in San Antonio, we work with clients every summer who start strong but end up sidelined by preventable issues like tendonitis, joint pain, or chronic muscle fatigue.

The solution isn’t to stop training—it’s to train smarter. That means listening to your body, adjusting your workload based on conditions, and integrating recovery strategies that match your activity level. Overuse injuries are rarely caused by a single bad workout—they’re the result of small breakdowns repeated too often without enough time to adapt or repair.

READ: How Sports Physical Therapy Helps Athletes Build Explosive Power and Strength

In this blog, we’ll explain why summer training poses unique risks, the most common injuries we treat at our San Antonio clinic, and what you can do to stay healthy, strong, and consistent through the hottest part of the year.

Why Summer Training Increases the Risk of Overuse Injuries

Training in the summer brings a unique set of challenges—especially in a climate like San Antonio. High heat and humidity increase the physiological demands on your body, which makes recovery slower and fatigue set in faster. When training volume stays high but your recovery slips, the risk of overuse injuries rises quickly.

Athletes and active adults often ramp up their training during the summer—prepping for races, off-season strength work, or simply taking advantage of longer days. But without proper planning, the combination of heat stress, repetitive movement, and inadequate rest can overload the muscles, tendons, and joints.

Another factor? Dehydration. Even mild dehydration can impair muscle function and coordination, increasing the chance of compensatory movement patterns that strain vulnerable areas.

Overuse injuries aren’t about doing too much all at once—they’re about doing too much too often without time to adapt. That’s why understanding and respecting the added stress of summer conditions is key to staying healthy all season long.

READ: Pre-Season vs. Off-Season Training: How to Adapt Your Workouts for Year-Round Success

Common Overuse Injuries We See in San Antonio

At Puckett PT, we see a spike in overuse injuries every summer—and the patterns are predictable. Whether it’s endurance athletes training for fall events or recreational lifters increasing intensity, certain injuries show up again and again.

Here are a few of the most common:

• Tendonitis: Especially in the Achilles, patellar tendon, and rotator cuff. These injuries result from repetitive strain on tendons that haven’t had time to recover between sessions.
• Shin splints: Often caused by increased running volume on hard surfaces, especially when hydration or footwear isn’t optimized.
• Joint irritation: Knees, shoulders, and lower backs take a hit when poor movement patterns are repeated under fatigue or poor load management.
• Muscle strains: Hamstrings, calves, and hip flexors are especially vulnerable during speed work, high-intensity strength training, or when warming up is rushed in the heat.

These injuries don’t usually start with a dramatic “pop” or tear. They begin as a nagging discomfort—then worsen with every session that pushes past your body’s capacity. Our goal at Puckett PT is to help you recognize these red flags early and intervene before they turn into long-term setbacks.

The Role of Smart Programming and Cross-Training

Preventing overuse injuries during summer training isn’t just about doing less—it’s about training with more intention. Smart programming means balancing intensity with recovery and varying your movement patterns so that no single tissue group is pushed past its limit day after day.

One of the most effective ways to do this is through cross-training. Mixing strength work, mobility sessions, swimming, biking, or low-impact cardio alongside high-intensity or sport-specific work gives your body a chance to recover without becoming inactive. This variability strengthens supporting muscles, improves joint stability, and reduces the risk of repetitive strain.

Smart programming also includes structured rest days and deload weeks. These aren’t signs of slacking—they’re strategic windows for adaptation and repair. Without them, performance gains are short-lived and injury risk increases.

At Puckett PT, we regularly work with clients to evaluate and refine their training plans. Our job isn’t to slow you down—it’s to keep you in the game longer, stronger, and without interruption.

Hydration, Sleep, and Load Management Matter

You can have the best training plan in the world—but if your recovery habits don’t support it, you’re still at risk for overuse injuries. In the Texas summer heat, staying ahead of hydration and sleep is just as important as how many miles you run or weights you lift.

Hydration impacts everything from joint lubrication to muscle function. Even mild dehydration can reduce strength output, delay recovery, and increase muscle cramping—all of which raise the likelihood of injury. In hot, humid conditions like San Antonio’s, you need to hydrate before, during, and after training—not just when you feel thirsty.

Sleep is your body’s most powerful recovery tool. During deep sleep, tissues repair, hormones rebalance, and your nervous system resets. Skimping on sleep—even for a few nights—can affect coordination, reaction time, and your body’s ability to adapt to training stress.

Finally, load management is critical. This means tracking your weekly training volume and intensity to avoid sudden spikes. A 10–15% increase week to week is generally considered safe. Go beyond that too quickly, and your tissues won’t keep up.

Recovery isn’t passive—it’s a key part of sustainable progress. At Puckett PT, we help clients build recovery into their routine so performance stays consistent and injuries stay away.

READ: Beyond Rehab: How Performance Physical Therapy Optimizes Athletic Potential

How Puckett PT Helps You Train Smarter, Not Harder

At Puckett PT, we specialize in helping athletes and active individuals in San Antonio optimize their training without breaking down in the process. Whether you're pushing through a summer strength cycle, prepping for an event, or just increasing your activity levels, we’re here to make sure your body stays resilient and ready.

Our team offers personalized movement assessments to catch early signs of overload or compensation before they lead to injury. From there, we design recovery plans that include targeted strength work, manual therapy, mobility drills, and—in some cases—dry needling to address deeper muscular restrictions.

We also help clients fine-tune their training programs to ensure they’re progressing without overreaching. That means smarter scheduling, better recovery planning, and performance strategies that align with your individual goals and stress levels.

If you’re looking to train hard this summer and stay injury-free, let’s build a plan around you—not just the workout. Book a call with our team and take the first step toward smarter training in San Antonio.