Summer is the most active time of year for many people, and while this season of increased activity is great for improving cardiovascular fitness and furthering weight loss goals, it is necessary for exercisers to practice moderation and proper technique in order to avoid injury during strenuous exercises. Dr. John Gracy, an orthopaedic surgeon at Parkridge East Hospital, offers the following tips to help keep summer workouts safe, effective, and injury-free.
Dr. Gracy advises those who are beginning a summer fitness plan to pace themselves to avoid injury. “It’s easy to get lost in the enthusiasm of a new activity or exercise routine, so make sure to take things slowly starting off,” says Dr. Gracy, “especially if you haven’t been very active before. Muscles need proper conditioning in order to perform without injury, so respecting your limits and allowing yourself to build up strength will pay off in the long run.”
It is also important to take into account any pre-existing health conditions when choosing a new activity. Certain pastimes may not be suitable for people with knee problems or heart conditions, so ask a doctor about what forms of exercise are safest. If you do experience significant pain during exercise, immediately stop the activity and seek medical attention. “Pain is the body’s way of telling you that something is wrong, and ignoring the feeling can lead to serious and persistent problems,” notes Dr. Gracy.
Warm-up and cool-down sessions that involve stretching are highly recommended as part of any exercise routine. Studies have shown that stretching before and after activity may reduce the risk of injury. Moves that improve flexibility and balance go a long way toward keeping active people out of the doctor’s office, according to Dr. Gracy. Those who engage in contact sports or other particularly strenuous pastimes may need to consider a regimen of stretching and flexibility exercises specific to their body and chosen sport.
If a chosen sport or activity involves pads and a helmet, make sure that you wear them and that they fit properly. “Proper use of recommended safety gear during activities limits the risk of concussion, broken bones, torn ligaments, and other injury,” notes Dr. Gracy. Obtaining the proper safety equipment may mean spending a few more dollars, but “a helmet and pads are far less expensive than a hospital bill for surgery.”
Starting off slow, choosing the appropriate activity, following proper warm-up and cool-down techniques, and using recommended safety equipment increases the chances of a healthy and active summer rather than a season spent on the sidelines because of injury.