Spring into Springtime Fun
Signs of Spring are everywhere here in Hilton Head and surrounding Lowcountry. Spring is typically associated with new beginnings, the allure of outdoor adventure, and the return of organized youth sports. However, that increase in activity also brings with it the potential for injury, particularly when the body is not prepared and trained properly.
Whether you are a weekend warrior or a parent of the next superstar athlete, here are some things to consider as you prepare for Spring.
Equipment for Spring
Take assessment of all of your gear and to see which items might need to be repaired or replaced before hitting the trails or the playing field. Do your shoes still fit and have good support and tread? Are your gloves/shin guards/bike chains in working order, or do they need some attention or replacement? Starting the spring season with equipment that is in disrepair is one of the quickest ways to put yourself at increased injury risk, allow yourself to develop poor habits, and potentially create compensatory pain.
Spring Training
While it seems like a great idea to use that first gorgeous day to hit the ground running, taking some time to prepare your body and work back toward full throttle is the prudent plan. Take the time now to start a flexibility training program, jog 1 mile instead of 5 that first time out, or work out a throwing program to get your arm healthy and ready before the adrenaline of the season takes over. Overuse injuries are prevalent in the beginning of the outdoor season – often because of a lack of preparation or due to undertaking a greater intensity than the body is currently ready to withstand.
Don’t Skip Your Warmup
Before engaging in vigorous activity, it is important to allow the body time to warm-up. The best way to accomplish this is to take 5-10 minutes to elevate your heart rate. This increases the quantity of blood delivered to your muscles. Avoid static stretching, but do perform dynamic stretching movements such as lunges, jumping jacks, or jogging. Dynamic stretching helps muscles and joints to gradually accommodate and prepare for the increased stress of higher intensity activity and sport.
Drink Your Water – Stay Hydrated
The heat index and humidity can wreak havoc on the body here in the Lowcountry. If you are active outdoors, it is essential that you increase your water intake to avoid heat exhaustion and heat stroke. Every year many people are hospitalized for heat related illness caused by improper hydration and/or overexposure to the elements. Educate yourself on the symptoms of heat illness like fatigue, cramping, disorientation, and nausea.
Lowcountry Physical Therapists
If anything is holding you back from participating at your optimal level this Spring, consider an evaluation with a Horizon Physical Therapist. We are committed to helping our patients resolve their nagging injuries, optimize their performance, and be able to live life to the fullest. Locate an office below and call to schedule an evaluation with us today.