Whether you're hitting the tennis courts, joining a pickup soccer game, going for long bike rides, or playing beach volleyball, staying active in the sunshine is one of the best parts of the season.
But with all that movement comes the risk of strains, sprains, and other injuries. Pamela V. Ford, DC, and her team at Serenity Chiropractic & Family Wellness Center in Carrollton, Texas, want you to get the most out of summer.
Here are their tips for staying safe during the summer sports season.
Before diving into any sport or workout, warm up for at least 5–10 minutes. Dynamic stretches, such as arm circles, leg swings, or light jogging, help get your blood flowing and prepare your muscles for movement.
A cold muscle is more prone to injury, so warm it up first.
Hot weather combined with physical activity leads to significant water loss. Dehydration can cause muscle cramps, fatigue, and poor coordination, which increase your risk of injury.
Drink plenty of water throughout the day, not just during the activity. If you sweat a lot, consider adding electrolytes.
Make sure your shoes match your sport and are in good condition. Ill-fitting shoes or worn-out soles can lead to foot, knee, or back pain.
Don’t forget protective gear, such as helmets, pads, or sunglasses, depending on the activity. Follow these guidelines as closely during training as on game day.
We all want to win — or at least play hard — but pushing past your limits (especially if you’re out of practice) can lead to overuse injuries.
Listen to your body. If you're sore, tired, or feeling off, take a break. You’re not being lazy, you’re being smart.
After your activity, don’t just plop down on the couch. Take a few minutes to stretch the muscles you worked.
That helps reduce stiffness and promotes better recovery. Gentle static stretches and deep breathing can do wonders.
Repetitive motions can lead to imbalances in the body. Try cross-training: If you run a lot, add in swimming or yoga. If you play tennis, consider strength training to support your joints. Balanced movement equals fewer injuries.
A little soreness is normal and perhaps somewhat satisfying since it means your muscles are working hard.
Sharp or lingering pain? Not so much. Pain is your body’s way of telling you something is off. Don’t tough it out; get it checked.
Dr. Ford can assess your movement and alignment and help you heal faster (and smarter).
Summer is a great time to get outside and get moving, but a little prevention goes a long way.
If you’re unsure about a nagging ache or just want to ensure your spine and joints are in optimal shape, schedule a visit with Dr. Ford at Serenity Chiropractic & Family Wellness Center today. Call the office or request an appointment online.
We’re here to help keep you moving safely, on and off the field.
