We are in the midst of summer which means more people are participating in their favorite summer activities from children to aging endurance athletes. Whether those activities include rock climbing, cycling, hiking, soccer or water sports the probability of injuries increases as you “up your game”. As a physical therapy clinic, we continually emphasize the value of injury prevention for outdoor enthusiasts. These prevention practices are key to a comprehensive wellness approach, particularly during the hotter months.
Summer Sports Injuries
What are some of the most common summer injuries we see in physical therapy?
- Sprains and strains: These injuries occur in so many instances from sports injury to bicycle injuries, but mostly during activity where an unnatural motion takes place, such as a rolled ankle or hyperextension of the knee. It is a stretching or tearing of the ligaments.
- Dislocations and fractures: In more critical instances, the unnatural motion can result in disturbance from the usual state of bones and joints.
- Concussions: A concussion is a mild traumatic brain injury. These brain injuries can occur when a violent blow to the head or shaking of the head or body occurs.
- Whiplash: This neck injury occurs when the head suddenly moves backward and forward in rapid motion.
Overall Joint Health
Joints are the hinges of your body, and keeping them in good condition is vital for mobility and overall well-being. Here are some tips to maintain joint health:
- Stretching and Flexibility Exercises: Regular stretching can improve your range of motion and decrease the risk of joint stiffness.
- Regular Varied Exercise: Engaging in regular physical activity strengthens the muscles around your joints, providing better support and reducing the risk of injury. Paying attention to a well-rounded exercise routine is a valuable way to maintain full range of joint health. For example, if you are an avid climber, consider incorporating lower body multi-joint exercises such as lunges, step-ups and single leg squats.
- Weight Management: Maintaining a healthy weight reduces the stress on weight-bearing joints, such as the knees and hips. Even a small weight loss can significantly lower the risk of joint pain and arthritis. But remember, this isn’t just important for a summer beach body, but for year round health and wellness.
- Proper Nutrition: A balanced diet rich in anti-inflammatory foods can help maintain joint health. Omega-3 fatty acids, found in fish and flaxseeds, can reduce inflammation, while calcium and vitamin D strengthen bones.
- Hydration: Fueling your body. Hydration is important in the summer because warm temperatures can increase the risk of dehydration, and dehydration is a primary contributor to heat exhaustion. Some experts suggest that drinking 1 cup of water every 15-20 minutes while in the heat is ideal.
Heat Exhaustion and Heat Stroke Prevention
First, it’s important to know the difference between exhaustion and stroke.
Heat stroke’s primary symptoms include a change in mental status, such as confusion, delirium, combativeness, seizures, loss of consciousness, and a core body temperature above 104 F. Heat exhaustion can present with dizziness, headache, nausea, weakness, unsteady gait, muscle cramps and fatigue.
Here’s how to help yourself and others stay safe:
- Hydration: As addressed above, it’s important to drink plenty of water throughout the day, especially if you’re active outdoors in excessive heat. But it’s also important to avoid beverages that can dehydrate you, such as alcohol and caffeinated drinks. Also, keep in mind the type of medications you are taking as some can affect your body’s ability to stay hydrated.
- Appropriate Clothing: Wear lightweight, loose-fitting, and light-colored clothing. A wide-brimmed hat and sunglasses can provide additional protection from the sun.
- Timing of Activities: Avoid strenuous activities during the hottest parts of the day, typically between 10 a.m. and 4 p.m. If you must exercise outdoors, do it early in the morning or late in the evening.
- Recognize Symptoms: Be aware of the symptoms of these heat-related illnesses. If you or someone else shows signs of heat stroke, seek medical attention immediately.
Injury Prevention for Summer Sport Enthusiasts
Outdoor activities offer great enjoyment and fitness benefits, but they also come with the risk of injury. To reduce those risks, consider being prepared and following proper training and techniques:
- Proper Gear: Ensure you have the right equipment for your activity. For climbers, this means using appropriate harnesses, ropes, and shoes. Hikers should wear sturdy, supportive footwear. Summer sport enthusiasts should always use safety mechanisms such as helmets, joint pads or life jackets and proper attire for the event.
- Warm-Up and Cool-Down: Always start with a proper warm-up to prepare your muscles and joints for activity. Afterward, try a cool-down helps to prevent stiffness and soreness.
- Strength Training: Incorporate strength training into your routine to build muscle endurance and stability. Focus on core strength, as a strong core supports overall body movements and reduces injury risk.
- Technique Training: Learn and practice proper techniques specific to your activity. This reduces the risk of injury caused by improper movements or overexertion. If technique isn’t required, follow safety guidelines as directed.
Listen to Your Body: Pay attention to your body’s signals. If you feel pain or excessive fatigue, take a break. Fuel up and make sure to drink plenty of fluids. Pushing through pain can lead to serious injuries.
