Returning to Warm-Weather Sports; Tips for Injury Risk Reduction

By Michael Donnelly, PT, DPT, CSCS

After months of record low temperatures, highway-stalling ice storms, and even some shockingly recent snow squalls, it looks like the sunnier side of spring is finally here. With the changing of the seasons comes a return to certain activities and hobbies as we put away the skis, snowboards, and winter gloves. In addition to the recent starts of the baseball, soccer, and lacrosse seasons, many of us are heading to the golf course, tennis court, or our favorite running/walking trail for the first time this calendar year. However we get moving outside, now is the perfect time to go over a few helpful hints and pointers that might help you stay out of pain and on the move with summer quickly approaching. 

Take it slow (at least in the beginning)

On average, people tend to be more active in the spring and summer than they are during the colder months. With this in mind, it’s important that people take care not to jump too quickly back into the same routine that they were used to last August. Many experts in the health and fitness fields advocate for utilization of the “ten percent rule,” suggesting that anyone who begins an activity for the first time in a while should increase their weekly workload by no more than 10% in order to limit risk of overuse injuries. Other studies have shown injury risk to spike if we increase our physical activity by more than 30% on a repeated weekly basis. For most of us without a complicated medical history, this suggestion can be a little simpler: Start slow, progress gradually, and listen to your body. Start with a 1 or 2-mile outdoor run this spring instead of topping 15 miles in your first week back on the trails. Although it is tempting, it may not be in your best interest to play five tennis matches the first week that you pick up your racquet this season.

Hydrate 

            We have all heard this one before, but it cannot be emphasized enough. The American Council on Exercise recommends hydrating before, during, and after exercise even if you are not yet thirsty. Sodium, either in the form of a sports drink or another source, is also helpful for rehydrating. Consult your trusted healthcare professional for more individualized advice. 

Get strong to stay safe 

            We at ProClinix are proponents of a comprehensive approach to health and wellness, and this mindset does not change as the seasons do. Even when reaching their cardiovascular exercise guidelines, the National Institutes of Health (NIH) recommend that all adults participate in at least two strength training sessions per week for general health benefits. Children involved in organized sports will benefit as well, with the NIH recommending that children ages 6-17 perform muscle strengthening activities at least 3 days per week. Formal participation in strength training programs has been shown time and time again to decrease sports-related injury risk by more than 50%. It’s important to note that strength training does not necessarily equate to spending hours lifting heavy weights in a crowded gym. Discuss this with a sports medicine provider or qualified trainer/performance coach to determine how to best incorporate this into your weekly routine.

Finally… If it hurts, talk to someone about it

           It is not abnormal to feel muscle soreness for a day or two after getting back on the golf course or softball diamond for the first time in a while. That being said, if something doesn’t feel quite right, it is always best to say something now rather than later. A new wave of research into the study of acute and chronic pain continues to reveal that pain is more likely to become persistent when it is left unaddressed for a longer period of time. In New York State, you can be evaluated by a physical therapist or a chiropractor without having to schedule a visit with your physician first or obtain a referral. There is no need to wait. Listen to your body, and contact a provider that you trust to ensure that you stay on the road, court, course, or field through the summer!