Summer is the perfect time to enjoy outdoor activities and sports, but it’s also a common time of year for sports-related injuries to occur. Whether you’re a seasoned athlete or a weekend warrior, following these doctor-recommended tips can help to prevent sports injuries and keep you active all summer long.
1. Warm Up and Cool Down
One of the most crucial yet often overlooked aspects of injury prevention is warming up before physical activity and cooling down afterward. Regardless of your skill level or the intensity of your sport, taking the time to properly warm up your muscles and joints can go a long way to prevent strains, sprains and other injuries.
Incorporate dynamic stretches, light cardio and movement exercises like arm circles, shoulder rolls and high knees into your warm-up and cool-down routines to ease your body into and out of work.
2. Wear Properly-Fitting Shoes
The right footwear is essential for preventing foot and ankle injuries. Invest in properly-fitting athletic shoes designed for your specific sport or activity. If you have specific foot issues or concerns, talk to one of our experienced podiatrists about custom insoles or orthotics to provide optimal support and alignment during physical activity.
3. Use Protective Equipment
When playing contact sports or activities with a risk of impact, such as soccer, baseball or football, wearing protective equipment is crucial. This may include shin guards, helmets or knee pads, depending on the sport. Make sure that your protective gear fits properly and is in good condition to provide adequate protection against injury.
4. Allow for Rest Days
Rest is an important part of injury prevention and overall athletic performance. Your body needs time to recover and repair itself after physical activity, especially if that activity requires repetitive movements or high impacts.
Incorporate rest days into your schedule to prevent overuse injuries and give your muscles, tendons and ligaments time to recover. Focus on stretching major muscle groups – including hamstrings, quadriceps, calves, shoulders and back – to maintain optimal muscle function and prevent injuries.
5. Stretch Regularly
Incorporate stretching into your regular routine to improve flexibility and range of motion, which in turn can help to prevent strains, sprains and other sports-related injuries. Consider adding stretching exercises on rest days or as part of your cool-down routine after workouts or practice.
If you’ve had a previous injury, ask our sports medicine professionals about how to properly stretch and protect the injured area.
6. Don’t Ignore Pain or Discomfort
Listen to your body and pay attention to any signs of pain or discomfort during exercise. Ignoring pain can lead to more severe injuries and prolonged recovery times. If you experience minor sprains, strains or other injuries, start by treating them at home with rest, ice, compression and elevation (RICE).
If the problem persists, get in touch with us to speak with one of our orthopedic specialists for a proper diagnosis and treatment protocol.
To schedule a consultation to discuss sports injuries or other concerns, call our Gaithersburg office at 301-948-2995 or contact us online.
