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Spring Back into Activity Without Injury

By Rueben Nair, MD

Spring is here and many of us are heading outdoors to exercise. But before you jump into exercise and activities, it’s important to take some simple steps to avoid strains and sprains – some of the most common sports injuries.

Warming up before exercise

Warm Up – A simple 10-minute warm up gets your body ready for exercise by raising your core temperature, getting blood flowing to your muscles and focusing your mind on your performance.

Hydrate – Keeping hydrated during exercise and activity is a necessity. Sweating causes your body to lose water content, especially in the warmer weather, which increases risk for injury and heat-related illness. For most outdoor activities, water is fine. If your activity lasts for more than an hour, you may want to drink something that will replace lost electrolytes. Also be sure to hydrate before, during and after your activity.

Pace Yourself – Don’t dive in head first; build up to your planned activity. You may want to think about some initial activity that lightly works out your muscle groups to start conditioning your body to some of the rigors of your outdoor exercise routine.

Know When to Stop – Are your muscles feeling tired? Then stop. There’s no benefit to pushing beyond your limit and risking a strain, sprain or worse – taking you longer to get back in the game.

Change It Up – If you tend to do the same exercise routine, try switching gears. You can work different muscles by trying different activities – which can help you avoid plateaus and reduces risk of injury from overuse.

These tips can help you get back to fun outdoor activity safely, but injuries can still occur. If you do experience an injury, please contact our orthopaedics department at 630-790-1872 or schedule an appointment online

 

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Topics and Subtopics: Fitness & Exercise & General Health

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