Ah, summer. Warm weather, barbecues, and a chance to get back outside and enjoy some activity in the fresh air.
It’s also the season of injuries, sports injuries, to be more specific. Staying healthy and avoiding injury can be tough. We tend to jump back into the swing of things full speed after being (mostly) sedentary throughout the winter…despite being perhaps a little out of shape. Common issues are chronic overuse injuries and traumatic re-injuries.
Nearly 2 million people suffer from sports injuries every year and according to the latest data, the main culprits are cycling, basketball, baseball, and football and soccer.
We’ve put together some helpful tips for you to avoid injury this summer while still enjoying outdoor activities.
1) Stay Hydrated
Seems like a common one but it’s one of the ones we all seem to forget. Dehydrated muscles don’t perform as well as hydrated muscles. Period. Without proper hydration, you’ll notice that your activities are harder and you don’t have the energy that you do when you get enough water. What’s worse, dehydrated muscles are at a huge risk for injury. Stay healthy and avoid injury this summer by drinking at least two litres of water a day.
2) Warm Up
A lot of us don’t do a proper warm up before we engage in physical activity. Even activities that we perceive to be “easier” put a big strain on our muscles as we’re often moving in ways and using muscles that we don’t on a daily basis.
Stay healthy and avoid injury this summer by warming up for at least 10 minutes before an activity or workout. Even a simple walk can help; try walking to the ballpark or the gym for your warm up!
Alignment out of whack? Need some help with proper stretching techniques and warm-up routines? Call us today for a FREE consultation and see how chiropractic care can make your everyday that much better.
3) Prepare Your Muscles
Preparing your muscles for the activity that you want to do will help you avoid injury and get the most out of your workouts. For example, if you’re playing soccer or doing long-distance running, you need to be mindful of your lower-body muscles and strengthen them.
Stay healthy and avoid injury this summer by focusing on supplementary weight and resistance workouts that focus on building the muscles that you use the most for your main activity. For example, squats and calf raises will take your runs to the next level!
4) Be Aware of What You’re Doing
We often tend to exert ourselves during activity without really paying attention to what we’re doing. We focus on function over form, worrying about how hard and fast we can throw the ball or how much we can lift without paying much attention to how we’re doing it.
Stay healthy and avoid injury this summer by paying attention to your form! Ensure that you are using your legs and not your back. Be aware of how your feet hit the ground. Don’t use jerking motions in your movements. If you’re a runner, mix up your terrains – don’t always run the same route on the same pavement.
5) Get the Proper Shoes
It’s so important to take care of your feet. Our feet are the foundation of our overall body health, and the basis for our alignment and joint care. Proper support of your feet and arches will help ensure that your ankles, knees, and hips are moving in a proper motion, which will also ensure that your back is not coming into play and overcompensating for your hips.
Choosing the right pair of shoes is no easy task though. Check out our latest blog on the steps to follow to choose the right running shoes!
Summer is an active time of year. It’s a chance for us to get outside, enjoy the fresh air and exercise in the outdoors. It’s great for our physical health as well as our mental well-being. Just be sure that an injury doesn’t sideline and force you back inside!
Stay healthy and avoid injury this summer so you can enjoy the full benefits of the season.