Many of us are eager to be outside after a long winter and a spring filled with COVID-19 quarantine. Although social distancing remains the norm, it’s hard to find sunshine and fresh air to lift your spirits. Summer is full of outdoor activities, including biking, hiking, and kayaking. Many of these can be enjoyed solo or from safe distances.
Safety precautions are important when doing summertime activities and exercises. It is important to avoid injury while doing outdoor activities. However, it takes planning and practicality.
The Orthopaedic Hospital of Wisconsin often sees new cases of exercise-related injuries during summer. Some injuries are inevitable, but many can be avoided with some precautions. Safety is the most important thing before you go out enjoying the sunshine. These 8 tips will help you avoid injury while outdoors during the summer months.
Stretch Before Outdoor Activities
You will likely wake up the next day with new aches and hurts if you get out on the bike, skate, or hit the tennis courts for the first time every season. These muscle strains can be prevented by a few gentle warm-ups and stretches.
Moving and being active is essential to your health, and stretching can help you get ready to move. You will feel ready to move by doing a few dynamic stretching exercises like lunges, squats, and twists. Warm up before you head out on the field, pickleball court or paddle around the lake.
For extra safety, gear up
Summer sports and exercise, like any other activity, require the proper gear. People who are new to exercising often get hurt if they don’t have the right footwear and padding. It’s common to wait until you are able to enjoy outdoor activities before investing in equipment. This can lead to costly mistakes in the long term.
Consider the purchase of the best gear an investment in your safety and health. Running shoes should be supportive of your feet. Protective padding and equipment are essential for softball, volleyball, and other team sports. You’ll be safer and more likely to play well if you don’t hold back from injury.
Take your time when you start new summer sports
Start slow if this is the year you finally want to try standup paddleboarding, kayaking, or revive your forgotten softball dreams. You can avoid injury when you try a new outdoor activity.
It is easy to forget how long it takes to learn new skills and build muscles. Injury is often a result of newbies who tend to “go hard.” Train with a coach. Don’t force yourself to do something that hurts. Listen to your coach. To be successful, you must learn the correct form and approach.
Take a break from training and exercise
It’s easy to get carried away when the sun shines and summer is finally here. To make the most of the warmer weather, you may need to exercise more and train harder.
Hot weather can also cause fatigue and dehydration. To avoid injury, you must pay attention to your body when doing summer activities. You should take a break if you feel dizzy, tired, or achy. Do not force yourself to do a different training program every day. Instead, schedule rest days and take a break when you need it.
Hydrate whenever you’re in warm weather
Hydration is the antidote for summer fatigue. Hydration is important throughout the year, but it’s particularly important during the summer months. Researchers at the University of Portsmouth found that athletes who did not hydrate while exercising were more likely to experience stress and fatigue. Hydration is essential to maintain your energy levels and protect you from injury and missteps.
Make sure you plan ahead and bring along a reusable water container for all activities. Bring plenty of water if you plan to hike or run a trail. You won’t run out of water if you get lost, delay, or take a break. Water sports are no different. You may feel as though you are in the water when you jet-ski or boat, but the effects of dehydration and the sun make you feel more intense.
Prioritize rest (Even if you don’t feel tired)
You may find that proper rest is less important when you have more time to do outdoor activities and work longer hours. It’s wonderful that summer can bring us a surge of energy. It’s common to feel “off the beaten path” when there is no school, vacation, or adjusted schedules.
You can’t catch up on sleep later, unfortunately. You need to get good sleep throughout the year, especially during summer when you may be doing more outdoor activities. Your body heals when you sleep. The National Sleep Foundation recommends sleeping for 7-9 hours, depending on your age and other factors. Listen to your body, and prioritize rest.
Sunscreen is recommended for extra protection
Sunshine is good for our bodies and our well-being. While sun protection won’t prevent you from injury to your bones, it will protect you from skin burns and other common dangers of outdoor activities.
Sun protection is essential to keep you safe and allow you to have more fun in the sun. Sunscreen should provide the correct amount of protection. The American Academy of Dermatology recommends that you use a broad spectrum SPF 30 or higher sunscreen. Don’t let a sunburn ruin your summer outdoor activities. Even if you are only going to be spending a few minutes outdoors, it is worth wearing sunscreen.
Get a buddy for your outdoor activities
To avoid injury during outdoor activities, another important tip is to use the buddy system. Use the buddy system! If you are alone and cannot access help, minor injuries such as muscle strain can quickly become dangerous. It’s a good idea to bring a friend or family member along when you go on a hike, bike ride, jog, or other activity that requires you to be alert. The buddy system is essential if you are going to take a dip, go kayaking, or sail on a boat.
If you prefer solo activities, tell a friend or family member about your route and expected return time. It is essential to inform a friend or family member of your planned route and the estimated time of return at all times, especially during the summer heat when there are additional dangers. In case of an emergency, carry your phone and identification. These are important precautions if you get hurt during a workout.
Summer is the best time to go outside. Take it slow, listen carefully to your body, and make sure you take all precautions when outdoors. Do not let an injury from sports or exercise keep you off the field this summer.