Tips for Avoiding Summer Sports Injures

Too much of a good thing:

Cardiovascular sports keep us fit and healthy; however, too much of a good thing too often, without adequate rest days can lead to these common overuse injuries:

• Hiking- patellar tendinopathy, calf overload-related injury
• Swimming- rotator cuff inflammation and tears
• Golfing- rotator cuff inflammation and tears, golfers elbow
• Running- patellar tendinopathy , stress fractures of the leg and foot

Stretch it out:

• Don’t skip the warm-up because it’s warm outside!
• A good warm-up can provide injury prevention, mental readiness and physical readiness.
• Before exercise, warm up dynamically including exercises like squats, calf raises and lunges and don’t forget mobility exercises to help avoid chronic overuse injuries
• Focus on all body parts involved in the activity
• Move slowly and with a focus on good form!
• physically, warming up properly can increase blood flow, muscle temperature and core temperature.
• Remember to have a stretch after exercises, focusing on major muscle groups like quads, hamstrings and calves.

Switch it up and start slow:

• Cross training prevents overuse injuries and also strengthens underused muscles and boosts overall performance.
• After a period of inactivity, your body won’t get back into shape overnight, be patient and increase your activity gradually to establish a good foundation so you can stay injury free.

Listen to your body:

If you experience any of these heat-related symptoms, stop all activity and cool down immediately:

• Light- headedness
• Extreme thirst
• Blurred vision
• Nausea
• Muscle cramping
• Joint aches
• Extreme shortness of breath

Rehydrate, rest, repeat:

• Avoid heat exhaustion by hydrating prior to working out
• Take multiple water breaks while working out
• After exercise, replenish those depleted electrolytes with sport drinks and get plenty of rest before heading back outside!
• Pay attention to feeding your body well so you have energy to perform and fuel your body
• Not eating well or staying hydrated can lead to fatigue- related injuries

Get the proper equipment:

• One of the most effective way to prevent injury is to wear the proper shoes
• Use sport specific shoes and check surfaces shoes can be used on
• Wear the right equipment for the sport; helmets, shin guards etc

If you would like any more specific advice about your personal performance and how we can best assist you, be sure to reach out to the accredited exercise physiology team at Rise, 03 9763 9233.