The Fourth of July weekend is a time for celebration, fireworks, barbecues, and often, a whole lot of activity. Whether you spent the weekend chasing kids around the yard, hauling coolers, sleeping in a tent, or standing for hours watching fireworks, your body might be feeling the aftereffects now.

If you're waking up stiff, sore, or even limping a little more than usual, you're not alone. Here’s how to recover after a long holiday weekend of overexertion—and when it might be time to check in with a physical therapist.

Gentle Movement is the Way to Go

When you’re sore, it’s tempting to lounge on the couch all day. But light movement is one of the best ways to help reduce stiffness and improve circulation. Start your day with a short walk, some gentle stretching, or a few yoga poses to ease tension in the muscles and joints. Focus especially on the hips, lower back, and shoulders—these areas often carry the brunt of overexertion.

Stretching Can Help

If you spent your weekend sleeping on an air mattress or traveling, chances are your spine and neck aren’t thrilled. Try these simple stretches:

• Child’s Pose for low back relief
• Neck rolls to release tension
• Hamstring and hip flexor stretches if you were seated for long periods
• Calf and foot stretches if you were on your feet all day

Spend about 30 seconds per stretch and breathe deeply—don’t rush the process.

Make Sure to Hydrate and Nourish Your Body

Inflammation can increase soreness, and dehydration often makes it worse. Be sure you’re drinking plenty of water and replenishing with nutritious meals. Focus on anti-inflammatory foods like berries, leafy greens, lean protein, and omega-3s. Skip the salty snacks and sugary drinks if you’re feeling extra puffy or stiff.

Heat and Ice For Relief

If you’re experiencing general soreness or stiffness, a warm shower or heating pad can help relax muscles. On the other hand, if you notice any swelling or sharp pain (especially in the joints), apply ice for 10–15 minutes at a time to help reduce inflammation.

Listen to Your Body

It’s normal to feel a little sore after an active weekend, but pain that lingers or worsens might be a sign of something more serious—like a muscle strain, joint irritation, or even a pinched nerve. If your discomfort lasts more than a few days, or it’s limiting your movement, a visit to Typaldos Physical Therapy could help you get back on track.

We’ll assess your movement, help reduce pain, and give you personalized exercises to support recovery and prevent re-injury.

Need help bouncing back after the holiday?
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Contact Typaldos Physical Therapy today to schedule an evaluation. Let’s get you moving better—so you’re ready for all the summer fun still ahead.

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