THIS SUMMER STAY INJURY-FREE WHEN YOU PLAY SPORTS
Oh, summer; that glorious time from the end of June to the middle of August. It’s the best 6-8 weeks of the year in the F-M area. The only time of year I have not seen it snow outside! We are great at jamming as much outdoor activity as possible in this timeframe, from running to baseball/softball, golf, biking, soccer and many many other activities. With all these activities it is important to prevent injuries as our bodies may not be ready to handle everything we want to do.
It doesn’t matter if you are a 10-year-old playing baseball, a 45-year-old playing softball or a 65-year-old golfing; warming up before your sport is going to go a long way to preventing injuries. A dynamic warm-up is a great way for you get your body ready to play. For golf this means starting with chipping and putting then going to the driving range and starting with your wedge and working up to the driver. For baseball/softball this will start with soft toss and as your arm loosens up increasing the distance and speed you are throwing with. If you’re a runner do some squats or lunges before your run or walk the first ½ to 1 mile. By doing these different things alerts your body to get ready for your sport/activity. A dynamic warm-up is more effective than static stretching to prevent injuries.
Static Stretching
Static stretching is saved for after your activity/sport. I have found that as I get older stretching is becoming more and more important. I often times spend more time stretching after my run than I spend running. With static stretching, it is important to find stretches that address the areas of the body you have used for your sport/activity. Stretching afterward can prevent/limit muscle soreness the following day and also help improve your overall flexibility.
Stay hydrated!
Those glorious 6-8 weeks of summer we get also tend to be pretty hot and can get humid as well. With that dehydration and sunburn become issues. Make sure you are replenishing lost fluids! Water is the best at this but there are other options as well that can also help replenish electrolytes. Shade is your friend and can help limit the loss of fluids and help prevent sunburns. If you have to be out in the sun make sure to wear sunscreen.
Lastly, be smart!
Not all of us 20 years old anymore! Listen to your body! There might just be some sports where we just can’t play as hard as we used to or want to. This isn’t an easy pill to swallow (trust me) but it is probably going to save you from some injuries. I hope this helps you as you get out and try to enjoy the not-winter part of our year!