Warm summer days tempt you to get outside and engage in your favorite exercises. Indeed, outdoor workouts are beneficial. However, this season can be dangerous if you are not well-prepared to stay safe during workouts and outdoor games.
Some of the common summer fitness injuries include heat-related illnesses, sun burns, Achilles tendinitis, neck and spinal cord injuries, shoulder bursitis during water games, muscle cramps, knee pain, and low back pain. Heat-related injuries such as heat stroke and heat exhaustion come with symptoms such as dizziness, headache, paleness, rapid, strong pulse and red skin coloring. For such injuries, don’t hesitate to visit the emergency room immediately.
Journal Sentinel reports that Garrett Rand and Isaiahh Loudermilk, American football players at Wisconsin Badgers football team recently suffered injuries during their summer workouts. While Rand suffered an Achilles injury and could miss the entire 2018 season, Loudermilk underwent knee surgery earlier this spring to address previous injuries.
Adding massage and physical therapy in your summer fitness schedule also helps, as it would ensure that your muscles stay relaxed and loose all summer long and facilitates recovery from injury. It is also critical to avoid common summer sports injuries.
Common workout mistakes can put you at risk for injury this summer. Consider these tips to stay safe.
Get proper training
Poor exercise techniques can result in muscle tear. Consider advice from professionals that will help you improve. Practice your technique at home for optimal results. Stretching exercises before and after workout provides tremendous benefits. Prior to workout, stretching promotes blood flow and circulation to the muscles and increases the body temperature, thereby ‘warming up’ the muscles. Warming up is essential as it prepares your body for high intensity exercises and prevents the body from becoming quickly fatigued. Older adults can benefit from fitness programs provided by professional healthcare centers.
Use sunscreen lotion
Harmful UV rays from the sun can cause damage to the skin and even skin cancer. When exercising outside during summer, make sure you apply sunscreen with a minimum 25 SPF, and reapply it every 2 hours. To avoid burns, look for varieties labeled 30 – 50 SPF. The sun protection factor or SPF rating is a measure of the fraction of sunburn-producing UV rays that will reach the skin. For slight burns, use an aloe lotion and a mild oral pain reliever such as ibuprofen.
Schedule the right time
Make sure you exercise safely in the heat or you may end up with dehydration, heat exhaustion or heat stroke. Avoid exercising from 10 a.m. to 3 p.m, during the hottest part of the day. The sun is strongest during this time. Early morning is the best time to work out. Try to complete all strenuous exercises in the morning or evening.
Sweating is common with exercise. When you sweat, your body will be losing not only water, but also electrolytes and salt. So, it is important to stay hydrated and prevent dehydration symptoms such as unusual fatigue, muscle cramping and dizziness. A delicate balance of water and electrolytes is key for proper body functioning. You can even consider mixing water with some electrolyte-packed fluids, which will help your cells to send the correct electrical signals to your muscles. Water, lemonade or ice tea can be considered. Make sure to take note of the sugar content in your fluid.
To prevent heat during workouts in the sun, consider wearing loose-fitting, lightweight and light-colored clothing that will help reflect heat, and cotton material will help the evaporation of sweat. Loose fit will also allow for air to circulate between the skin and the material.
Wear the right shoes
Before doing strenuous exercises, make sure you’re wearing the right shoes. For instance, if you are running, consider a shoe with good shock absorption which will reduce the impact running can have on your spine. Custom orthotics from Foot Levelers can help restore the right body posture and balance through improved medial arch support of the feet. This Functional Orthotics soles help maintain the 3-arched structure or the plantar vault of the feet that enables better balance of the entire body.
Make sure to pay more care and attention to your summer activities. Listen to your body and muscles. A complete health assessment with RM-3A Analysis System before any outdoor activities will help you as well as any elderly persons in your home to stay happy and safe during this hot season.