Summer is a great time to get exercise. The sun is shining, the pool is sparkling and summertime classics like baseball and beach volleyball await. However, summer is also prime time for exercise-related injuries. Making an exercise mistake can derail your whole summer, keeping you out of commission for your favorite activities. Our sports medicine experts recommend the following tips to exercise smart this summer.
Summer is a great time to get exercise. The sun is shining, the pool is sparkling and summertime classics like baseball and beach volleyball await. However, summer is also prime time for exercise-related injuries. Making an exercise mistake can derail your whole summer, keeping you out of commission for your favorite activities. Our sports medicine experts recommend the following tips to exercise smart this summer.
Drink Plenty of Water
Heat-related injuries are a common cause of exercise problems in the summer weather. Remember to stay well hydrated to avoid heat stroke, particularly if you are competing in an event. Drink plenty of water before beginning any exercise, and continue to take small sips of water throughout your workout. Avoiding alcoholic or carbonated beverages is a good strategy for staying well hydrated.
Don’t Take on Too Much, Too Soon
Summer is a great time to start a new exercise routine because there are hundreds of options for outdoor activities. If you do start a new activity, make sure you take a gradual approach. Quickly ramping up in frequency or intensity can result in injury. Take things slowly to ensure your body has time to adjust.
Avoid Overuse Injuries
Overuse is one of the most common causes of injury among active people. It can be particularly problematic in the summer when nice weather may cause you to want to run extra far or extra often. When building your training plan, remember to add rest days and stick to them. Listen to your body, slowing your pace or stopping entirely if you notice something is amiss.
Dress Appropriately
Wearing light colored clothing keeps you from getting overheated. Choose a lightweight synthetic fabric that wicks sweat away from your skin to stay cool.
Choose Your Workout Time Wisely
Depending on the intensity of the heat in your region, you may need to adjust your workout time based on the thermometer. Because the days are longer, summer is a great time to take advantage of early morning or late evening workouts.
Following these exercise tips is a great way to lower your risk of injury this summer. If you do experience an exercise-related injury, make an appointment with our orthopedic doctors at Southeast Orthopedic Specialists. We will work with you to create an individualized treatment plan that gets you back to the activities you love as soon as possible.
Common Causes of Knee Pain in Women
Women are more likely than men to suffer knee injuries. Even for women who do not experience an acute injury, complaints about knee pain are common. This is not simply a difference in who tends to report injuries more often. Rather, some specific physiological factors may make women more vulnerable to knee injuries.
The Form and Function of Each Ligament in Your Knee
The knee is one of our most critical joints for walking and playing sports, but it is also highly vulnerable. As a hinge joint, the knee is meant only to move in one direction. Blows from the front or sides, twisting and other movements can cause stretching or tearing of the knee ligaments. Understanding the anatomy of the knee can help you understand the origin of common knee injuries and how to avoid them.
How Yoga Helps the Back and Spine
Yoga has dramatically gained popularity in the United States over the past few decades. Originally a spiritual practice that was employed by Hindus, yoga now is recognized for its myriad health benefits. There are many types of yoga, from gentle yoga poses combined with meditation to more physically active poses intended to strengthen muscles. For people with back pain, yoga can be a fantastic way to strengthen muscles and improve spine health.
Do Compression Socks and Sleeves Give You an Advantage in Running?
When you watch a major race such as the Boston Marathon, you may notice that the gear the elite runners wear differs from the shorts and tank top you throw on for a casual run. In particular, compression socks and calf sleeves have become a popular part of the elite runner look. Adopting these compression garments could give you an advantage in your running training.
How Strength Training Can Help Reduce Sports Injuries
Most athletes focus on aerobic exercise to build their endurance, but some athletes neglect an equally important area of exercise: strength training. Even for sports such as swimming or running in which packing on muscle mass is undesirable, strength training can be tremendously beneficial. One of the biggest benefits of strength training is its ability to reduce sports injuries.
Exercises to Relieve Arthritis Pain
Approximately 52.5 million Americans have been diagnosed with arthritis, representing nearly 1 in 4 people, according to figures from the Centers for Disease Control and Prevention. This figure jumps to about 50 percent among adults older than 65 years of age. Although arthritis is a more common condition among older adults, it is possible to experience arthritis at any age. One of the most effective ways to treat arthritis pain is to engage in physical therapy or other exercises that lengthen muscles, diminish bone-on-bone contact and promote healing. Consider the following exercises to relieve arthritis pain.
What Is Carpal Tunnel?
Aching wrists or tingling palms could be more than simple fatigue after a long day of typing on a computer — they may be a sign of carpal tunnel syndrome. Understanding the causes and effects of carpal tunnel may help you reduce your risk of this painful condition.
Questions You Should Ask Before Choosing a Physical Therapist
Physical therapists are experts in treating pain and restoring your functional abilities after surgery or an injury. If you have an injury, visiting a physical therapist can actually decrease recovery time or prevent you from needing surgery in the future. However, it is important to get the best physical therapy services possible. Asking questions of
your physical therapist before making an appointment will ensure that you have an excellent physical therapy experience.
What Is Tennis Elbow and How Can You Prevent It?
Repetitive use injuries cause tens of thousands of people to require orthopedic care each year. One of the most common types of repetitive use injuries involves the elbow joint. So-called “tennis elbow” can be painful and often bothers people for years before they get proper help. Taking measures to prevent tennis elbow allows you to continue engaging in the activities you love without having to limit your everyday functioning. (more…)
