How To Avoid Injuries As You Ease Into Your Summer Workouts
Here in the beautiful mountains of Colorado, we enjoy incredible access to winter sports. With our gorgeous ski resorts and pristine backcountry, we live in a skiing and snowboarding paradise.
So we are used to getting in shape during the winter to do the things that we love.
But, even here, the winter season puts a little bit of a damper on what we might call "standard” exercise opportunities. By these, I mean hiking, biking, and running— some of our most popular cardio activities.
And while we may be in shape for skiing and snowboarding those activities are quite specific in terms of how they work the body. The reality is, it can be tough to get regular exercise in our "4 seasons" climates.
Summer WorkOut Safety - Even More Relevant This Year!
Empty gyms are an unfortunate byproduct of the Coronavirus outbreak of 2020.
The factors we just mentioned are even more relevant here in the 2020. With gyms shut down since March due to the COVID-19 outbreak, access to all those helpful machines and fitness apparatus has been eliminated.
So this year, getting in shape is going to be even tougher, and even more important.
Let's go over some quick tips to help you get back into shape safely while we get ready for summer activities such as hiking, swimming, and biking.
Start Easy, Then Ramp It Up
You would be stunned to learn how many people injure their feet and ankles by jumping into an exercise routine too intensely. Something that the world's top athletes know is that you have to start slowly and then increase activity incrementally to get the best results.
Even if you are in great shape from doing your at-home workout, do yourself a favor and don't max it out the minute you get back outside.
By gradually increasing your exercise (try 10-15% increase in intensity and/or duration per week) you can set yourself up for success.
2. Get In To See The Doctor For An Exam
We know that going to the doctor isn't high on your list right now because of the current health situation. But from a general perspective, getting in to see your doctor before you embark upon your summer exercise routine is a good idea, especially if you feel like you may be dealing with any kind of condition that would hamper your activity.
From a specific standpoint, if you are recovering from a foot & ankle injury, you definitely want to get that final approval from your doc before you start hitting the pavement hard.
We just reopened our offices here in Colorado and are observing stringent standards to ensure the safety of our patients, so I'm confident in the safety of my own patients who need to get their injury checked out and given the go-ahead to exercise. We are also offering telemedicine when appropriate.
Check with your doc to see what they are doing, but rest assured that here in the medical community we are doing everything we can to get our patients seen and healed without exposure to additional health risks.
3. Drink Water!
Hydration is always a good idea! We are looking at some hot summer months ahead, so put drinking lots of water high up on your to-do list. Especially if you are doing strenuous activity. ESPECIALLY ESPECIALLY if you are doing strenous activity at high altitude! Here at 8500 feet, the body is fighting for air, and making it fight to be hydrated is not something you want.
I do think twice before trusting sports drinks with a high amount of sugar in them, and there are some studies out there to back this opinion up. In our opinion, straight agua is usually the best option to keep your body right.
So when you get out there on your hike, please make sure you bring ample water with you. Camelback backpacks and high-volume water bottles should be tops on your list to bring with you, along with...
4. Wear Activity-Specific Footwear
Hey, if anyone understands the incredible intricacies of the human foot and ankle, it's me! And if anybody can tell you how a foot & ankle condition or injury can impact the entire body (and what you do regularly in terms of activities), it's also me.
So, take it from ME, footwear is important. Here's a quick list of what I mean— the activity and the appropriate footwear.
Hiking - hiking shoes or sneakers
Cycling - cycling-specific shoes
Trail Running - Running shoes with ample tread
Road running - running shoes that fit well.
Okay okay, I'm being a little facetious here with the list, but I want to make a point. All these sports have special shoes that help you perform better-- and to stay healthy! Basketball shoes have lots of support in the ankles and in the soles for a reason! It's to protect you from ankle sprains and repeated jumping and landing. The same goes for these outdoor summer activities.
So if you go on a hike, bring those hiking boots! Going cycling? Clip into to cycling shoes. Driving down to the local court to play some outdoor hoops? Make sure you have your high-tops in the car. Going swimming...well, you don't need shoes for that. Don't forget your suit! :)
Have fun and stay safe!
Dr. Elton