July 4th: Avoiding Post-Firework Aches

Independence Day is a time to celebrate with family, friends, food, and, of course, fireworks. But while you are enjoying the festivities, it is easy to overlook how certain activities like hauling coolers or sitting on flimsy lawn chairs can take a toll on your body. At Live Your Life^TM, we want you to enjoy the holiday without waking up on July 5th feeling sore all over. Here are our top tips to help you stay pain-free during your Fourth of July celebrations:

1. Lift Smart, Not Hard

Whether you are carrying folding chairs, coolers, or bags of charcoal, use proper lifting mechanics:

• Bend your knees, not your back.
• Keep items close to your body.
• Avoid twisting while carrying heavy loads.

Remember: ask for help with heavier items. It is a holiday, not a weightlifting competition!

2. Watch Your Posture

Hours on a picnic blanket or folding chair can lead to tight hips and a stiff lower back. To reduce the strain:

• Use a chair with back support if possible.
• Sit on a cushion or yoga mat rather than directly on hard surfaces.
• Change positions every 30 minutes. Get up and move around as much as possible.

3. Take the Time to Stretch

Before and after activities like volleyball, cornhole, or tossing a football, take a few minutes to stretch. Gentle, dynamic (move, not static) stretches keeps your muscles flexible and reduces the risk of next-day soreness. Focus on:

• Quadriceps (front of thigh)
• Hamstrings (back of thigh)
• Calves 
• Shoulders
• Lower back

4. Stay Hydrated

Dehydration can lead to muscle cramps and fatigue. If you are out in the sun, drink water consistently, especially if you are also enjoying festive beverages that can dehydrate the body even faster..

5. Practice Firework Safety

Setting off your own fireworks? Bend at the knees or the hips when leaning down to light them, not at the back. See if you can switch off the fireworks duty with a friend or family member to prevent repetitive injuries. And of course, put safety first. Read the warnings and instructions on the packaging and comply with city guidelines. One fiery mistake can ruin the whole holiday.

What to Do if You Wake Up Achy

If you overdid it this holiday and feel sore or stiff the next day, let us help you bounce back. At Live Your Life^TM, we have professional physical therapists who specialize in helping you move better, feel stronger, and recover faster. If you are feeling the effects of your holiday fun, check out the services we provide to get you back on your feet.

Happy Independence Day from all of us at Live Your Life^TM! Stay safe, stay active, and celebrate smart.

References

1. Washmuth NB, McAfee AD, Bickel CS. Lifting Techniques: Why Are We Not Using Evidence To Optimize Movement?. Int J Sports Phys Ther. 2022;17(1):104-110. Published 2022 Jan 1. doi:10.26603/001c.30023
2. McHugh MP, Cosgrave CH. To stretch or not to stretch: the role of stretching in injury prevention and performance. Scand J Med Sci Sports. 2010;20(2):169-181. doi:10.1111/j.1600-0838.2009.01058.x
3. ROBERTS KE. MECHANISM OF DEHYDRATION FOLLOWING ALCOHOL INGESTION. Arch Intern Med. 1963;112:154-157. doi:10.1001/archinte.1963.03860020052002