Whether you play inside or outside during the hot summer months, we’ve got three top tips to help you and your loved ones avoid sports-related injuries.
If you do need help, however, have no fear. Sports medicine doctor and orthopedic surgeon Robert A. Mileski, MD, employs nonsurgical and surgical treatments for patients facing sports-related injuries and beyond at Phoenix Orthopedic Group in Scottsdale, Arizona.
According to the Centers for Disease Control and Prevention (CDC), around 3.5 million youth sports injuries occur each year in the United States. They also note more than 50% of these are preventable.
Whatever your age or sport, repetitive motions increase your risk of injury. These include:
Dr. Mileski suggests myriad ways to remain in the game, from practicing proper warmups and training techniques to allowing former injuries to heal before playing.
During our hot summer weather, staying hydrated while playing sports remains a top priority. Avoid playing outside during the middle of the day. Opt, instead, for early morning or evening hours when temps stay cooler.
Start drinking before you feel thirsty, a sign your body is already parched. Since you lose sodium, chloride, and potassium while sweating, try non-sugary sports drinks with electrolytes in addition to plenty of water.
It’s important to warm up your entire body before engaging in any sport.
Arm circles, upper body twists, and knee lifts also help keep you limber.
Dr. Mileski advises cooling down, as well. When you work out, your heartbeat and body temperature increases. Breathe slowly and stretch to gradually cool down and reduce lactic acid buildup in your muscles. This helps you avoid cramping, nausea, and/or fatigue.
Maintaining a strong core through exercises, such as abdominal crunches, builds balance.
To perform abdominal crunches:
While the sense of stability you gain from core strengthening helps prevent injury, it’s important to listen to your body as well.
Should you still injure yourself, we suggest RICE:
If any pain lasts more than two weeks even though you’re resting, icing, and reducing activity, give us a call. Bruising and/or swelling may also indicate a more serious injury.
Throughout the year, strengthen your core and build endurance by practicing:
These activities improve your balance and lower stress. They’re the perfect preseason solution to help you avoid summer injuries.
In case you’re recovering from a previous injury, Dr. Mileski also performs orthopedic sports physicals to ensure you’re ready to get back in the game.
If you’re experiencing a sports-related injury or wish to discuss other orthopedic issues, from joint pain to arthritis, with Dr. Mileski and our expert team, schedule a consultation online or by phone at Phoenix Orthopedic Group today.
