With the return of summer we are now getting out of our winter hibernation and heading back to the sports we enjoy. Here are some important tips to remember in order to minimize potential injuries.
1- Hydrate- Water is an essential component to muscle function and without it strains are more common and athletic performance decreases. It is important to realize that you should be drinking water before you feel thirsty because unlike our hunger mechanism our thirst response takes effect after we are partially dehydrated.
2- Use Sun Block- With the return of summer we need to pay extra special attention to preventing damage to our skin from UV rays. Many products on the market are tailored to the athlete with sweat proof sun blocks offering sun protection without the worry of it getting in your eyes. Remember; repeated sun burns can lead to a variety of health problems later on in life
3- Proper Warm Up- many people simply jump into an activity without allowing time for their muscles to prepare for the event ahead. A warm up of 10 minutes can help prevent injuries and improve performance.
4- Proper Cool Down- As with warming up, many people skip the cool down aspect of an activity which can leave them more prone to muscle spasms. Allowing 10 minutes at the end of an activity to slowly cool down with light activity allows the body to return a relaxed state.
In the case of an injury it is important to follow the following steps to help maximize healing and minimize pain.
1- Rest- Pushing through an injury can turn a minor injury into a more serious one that in the long term can decrease performance and can lead to other health issues.
2- Ice- For acute injuries ice is best to reduce inflammation and pain. Despite this, most people reach for heat which in the initial injury phase and it actually worsens the inflammation response therefore increasing pain and lengthening healing time.
3- Compression- Various injuries respond well to compression as it minimizes swelling and pain and a variety of wraps are available which can provide the proper support your tissues need.
4- Elevation- To increase flow back to the heart, the injured area can be elevated reducing prolonged swelling such as in the case of a sprained ankle.
As always in case of an injury it is advisable to seek out the medical advice of a trained professional as soon as possible in order to minimize longer term injury. Following these simple guidelines can help you enjoy a summer season that is free of injury and pain which both you and your teammates will appreciate.
