Stay in the Game This Summer: A Colorado Guide to Activity Recovery & Injury Prevention
By Dr. Kamryn Sholly, DC | Revival Chiropractic | Westminster, CO
Summer in Colorado is unlike anywhere else. From sunrise trail runs in the Rockies to weekend bike rides along the Front Range, this season invites us to push our limits — and our bodies. But with all that adventure comes a reality many Coloradans know too well: summer is also peak season for aches, strains, and overuse injuries that can sideline you right when you want to be out living.
At Revival Chiropractic, we believe the best version of summer is one where you stay active, feel great, and recover smarter. Here's how to do exactly that.
Why Summer Injuries Happen More Than You Think
When the sun finally comes out and the trails dry up, most of us do one of two things: we jump back in too fast, or we never give our bodies a real chance to recover between activities. Both patterns set the stage for injury.
The most common summer complaints we see at our Westminster office include:
- Low back pain from long drives to trailheads, paddleboarding, or sitting at lake houses in chairs that offer zero support
- Neck and shoulder tension from road cycling, kayaking, and poor sleeping positions in campers or tents
- Knee and hip pain from hiking steep elevation gain without proper warm-up or footwear
- Ankle sprains and instability from trail running on uneven terrain
- Muscle strains from weekend warrior activities after sedentary workweeks
The good news? Most of these are highly preventable — and highly treatable.
The Colorado Summer Recovery Toolkit
1. Warm Up Like You Mean It
Colorado's altitude means your cardiovascular system is already working harder than it would at sea level. Don't skip your warm-up. Spend 5–10 minutes with dynamic movement — leg swings, hip circles, arm crosses, and a brisk walk — before any activity. Static stretching is better saved for after you're done.
2. Hydrate Beyond What You Think You Need
At altitude, you lose water through respiration at a faster rate than you realize. Dehydration doesn't just affect your performance — it directly impacts the health of your spinal discs, which are roughly 80% water. When you're dehydrated, those discs lose their ability to absorb shock, increasing your injury risk.
A good rule: drink half your body weight in ounces of water daily, and add 8–16 oz for every hour of activity outdoors.
3. Respect the Recovery Window
One of the most underappreciated parts of summer fitness is the 24–72 hours after a big effort. This is when your body repairs muscle fibers, reduces inflammation, and resets your nervous system. Support that window by:
- Prioritizing sleep (even if the Colorado sun makes it harder)
- Eating protein within 30–45 minutes of finishing activity
- Using light movement — a short walk, gentle stretching — to flush lactic acid
- Getting adjusted
4. Don't Sleep on Chiropractic Care
Chiropractic isn't just for when something hurts. Regular adjustments during an active summer season keep your spine and joints moving the way they're designed to, reduce muscular tension before it becomes pain, and help your nervous system stay regulated under physical stress.
Think of it like maintenance for your car — you don't wait until the engine is smoking to bring it in.
Signs You Shouldn't Ignore
Some discomfort after a hard workout is normal. But certain symptoms deserve attention sooner rather than later:
- Sharp, shooting, or radiating pain down your arms or legs (possible nerve involvement)
- Pain that doesn't improve after 48–72 hours of rest
- Swelling, bruising, or instability around a joint after a fall or awkward movement
- Headaches following a collision — whether on the trail, in the water, or on the road
- Numbness or tingling in the hands or feet
If any of these sound familiar, reach out. Catching these things early makes a significant difference in recovery time and long-term outcomes.
Recover Smarter, Not Harder
Summer in Colorado is precious — we only get so many of these weeks. The goal isn't to slow you down; it's to keep you moving through all of it. Whether you're training for your first 14er, preparing for a fall race, or just want to keep up with the kids at the splash pad, proactive care is the smartest investment you can make this season.
Ready to make this your strongest summer yet?
Dr. Kamryn Sholly at Revival Chiropractic is accepting new patients at his Westminster location near 92nd & Sheridan. We even offer same-week appointments for acute issues.
📞 Call or text us at 303-353-8058 🌐 Book online at revivalchiropractic.org
And yes — Lambeau and Summit are always in the office. Consider that a bonus!