Spring is in the air – finally! That means it’s time to pull out your favorite sports gear and get back to those outdoor activities you haven’t done in months. But not so fast.
You may be surprised to learn sports injury rates increase dramatically in the spring, as many sports enthusiasts and fitness buffs don’t take time or care to ease back in to their activities. Keyword folks: ease back into it.
Many people who’ve been inactive all winter make the mistake of suddenly returning to physical activity without proper training and conditioning. We typically tell folks to return to activities gradually, taking four to six weeks before going 100 percent.
Jumping into things could translate to painful, acute injuries, like wrist fractures, ankle sprains and shoulder dislocations, as well as overuse injuries, such as tennis elbow, swimmer’s shoulder, runner’s knee and shin splints. Overuse injuries typically occur when someone tries too much, too fast.
And when considering activities for your kids, remember some sports carry a greater risk of injury than others. Bicycling, basketball, football, baseball/softball and soccer are the leading cause of spring and summer sports injuries among children ages 5-14. We see all kinds of injuries from these sports such as fractures, dislocations, strains and abrasions/contusions.
Exercise these safety these tips from the American Academy of Orthopaedic Surgeons’ STOP Sports Injuries campaign:
- Use proper equipment. Replace worn athletic shoes and wear comfortable, loose-fitting clothes
- A fitness program should include cardiovascular, strength training and flexibility exercises.
- Warm up and stretch before exercise, and make cooling down the final phase of your exercise routine.
- Drink enough water to prevent dehydration.
- Take days off from exercise and rest when tired.
Remember, the old training rule of ‘no pain, no gain’ is a recipe for injury, so take your time, go easy and enjoy!
