Memorial Day is a time to pause, reflect, and honor the brave men and women who made the ultimate sacrifice for our country and our freedom.
As families across Michigan gather for cookouts, lake days, races, and time together outdoors, Memorial Day also serves as an important reminder to appreciate the freedoms and opportunities we often take for granted — including the ability to move, stay active, and enjoy life with the people we care about most.
At Midland Sports Rehab & Active Orthopedics, we believe taking care of your health and your body is one way to fully appreciate those freedoms. Whether you’re golfing, traveling, gardening, running a race, or simply spending more time outdoors this holiday weekend, movement should help you enjoy life — not limit it with pain or injury.
Memorial Day Weekend Can Be Tough on the Body
After months of colder weather and reduced activity, many people suddenly increase their movement level during Memorial Day weekend. That quick jump in activity can place stress on muscles, joints, and connective tissue that may not be fully prepared.
Common Memorial Day weekend complaints include:
- Low back pain from yard work or lifting
- Tight hips and hamstrings after long car rides
- Shoulder soreness from golfing or throwing activities
- Knee pain from hiking, running, or recreational sports
- Muscle strains from weekend workouts or outdoor projects
- Neck stiffness from traveling
Even activities that seem harmless — like setting up patio furniture, carrying coolers, or standing for hours cooking — can irritate the body if mobility and strength have been neglected during the winter months.
The “Weekend Warrior” Effect
Many people spend the work week sitting at desks or staying relatively inactive, then suddenly become highly active over holiday weekends. This “weekend warrior” pattern is something we frequently treat at Midland Sports Rehab & Active Orthopedics.
The body performs best with consistency. When activity spikes suddenly, muscles fatigue faster, mobility restrictions become more noticeable, and injury risk increases.
Some of the most common weekend injuries include:
- Muscle strains
- Tendon irritation
- Low back flare-ups
- Plantar fasciitis
- Knee pain
- Shoulder impingement
- Neck stiffness
The good news? Most of these issues are preventable with the right preparation and recovery strategies.
Services That Can Help You Feel Your Best This Summer
Assisted Stretching
Tight muscles and limited mobility are common after long drives, yard work, golfing, and lake weekends. Assisted stretching helps improve flexibility, increase circulation, reduce stiffness, and improve recovery so your body can move more efficiently.
Massage Therapy
Massage therapy can help relieve muscle tension, soreness, and stress caused by increased activity. It’s especially beneficial after long weekends filled with travel, workouts, outdoor projects, or sports.
Chiropractic Care
Spending hours driving, lifting coolers, sleeping in unfamiliar beds, or working outside can place extra stress on the spine and joints. Chiropractic care may help improve mobility, reduce tension, and relieve discomfort in the neck, back, and hips.
Physical Therapy
If pain or injuries are limiting your ability to stay active, physical therapy can help address the root cause. Our team creates individualized treatment plans designed to improve strength, mobility, stability, and overall movement.
Acupuncture
Acupuncture can help reduce pain, improve circulation, decrease muscle tightness, and promote relaxation and recovery. Many patients use acupuncture to help with chronic pain, tension headaches, stress, and muscle soreness.
How to Prepare Your Body for an Active Holiday Weekend
Warm Up Before Activity
Most people would never sprint full speed without warming up — but they’ll spend three hours gardening or golfing without preparing their body first.
Before outdoor activities:
- Walk for 5–10 minutes
- Perform light dynamic stretches
- Loosen up the hips, shoulders, and calves
- Activate core muscles before lifting or yard work
A proper warm-up improves circulation, mobility, and muscle activation, helping reduce strain on the body.
Stay Hydrated
Hydration affects more than energy levels. Dehydrated muscles fatigue more quickly and are more prone to cramping and tightness.
As temperatures rise during Memorial Day weekend, proper hydration becomes essential for recovery, flexibility, and overall performance.
Don’t Ignore Recovery
Many people focus only on activity — not what happens afterward.
Recovery is where your body repairs tissue, reduces inflammation, and restores mobility. Skipping recovery can cause soreness to linger for days or even lead to injury.
Simple recovery tools like stretching, massage therapy, mobility work, hydration, and quality sleep can make a major difference in how your body feels after a busy holiday weekend.
Travel Can Create More Stiffness Than You Realize
Memorial Day weekend also means long drives and extended travel time for many families. Sitting for hours in a car compresses the spine, tightens the hips, and reduces circulation.
Common post-travel complaints include:
- Tight hips
- Low back pain
- Neck stiffness
- Shoulder tension
- Leg tightness
Simple strategies like standing periodically, stretching during breaks, and staying hydrated can help reduce stiffness during travel weekends.
Enjoy Summer Strong
Memorial Day is a time to honor those who served while also spending meaningful time with family and friends. It’s also the perfect reminder to take care of the body that carries you through every summer adventure.
Whether you’re preparing for lake days, golf outings, summer races, vacations, or simply more time outdoors, staying proactive with recovery and mobility can help you enjoy the season with less pain and more energy.
If aches, stiffness, or injuries are slowing you down, the team at Midland Sports Rehab & Active Orthopedics is here to help you move better, recover faster, and feel your best all summer long.
At Midland Sports Rehab & Active Orthopedics, our team is here to help you move better, recover better, and feel your best.
👉 Book your appointment today at Midland Sports Rehab!
📞 Call 989.341.1070 to schedule
📍 Midland Sports Rehab
4710 Eastman Avenue, Midland, MI 48640