The warm summer weather invites you to get outside with your kids or grandkids, but if you’re not prepared, you could end up hurting yourself. Here are our top tips to help you avoid common summer injuries.
Garden Wisely
Gardening is a summer pastime many people enjoy. Unfortunately, all that bending, crouching, heavy lifting, and hauling can take a toll on your knees and back. Here are the keys to pain-free gardening:
- Squat and lift with your knees, not your back.
- Use a wagon, dolly, or wheelbarrow to take the strain off your body when transporting supplies.
- Take breaks frequently.
- Wear knee pads, use a kneeler with raised handles, or sit on a small gardening chair for back and knee support.
- Use long-handled tools to help you reach with less bending and twisting.
- Plant a garden in containers or raised flower beds so your plants are easier to reach.
- Plant a smaller garden this year that takes less time and energy to tend.
Warm Up First
Are you planning a summer family picnic? The kids or grandkids will likely want to play kickball, Frisbee golf, or volleyball. Before you jump into the game, take a few minutes to stretch and warm up your muscles. The National Institute on Aging offers these exercise warm-up ideas for older adults:
- Marching in place
- Step touches
- Overhead arm raises
- Chair stands
- Ankle stretches
Practice Bicycle Safety
Going on a family bike ride? Follow these other bicycle safety tips from the National Safety Council:
- Make sure everyone has a helmet to help avoid head injuries, some of the most detrimental, common summer injuries that can occur while riding a bike. The helmet should fit properly, meaning it’s snug from side-to-side and front-to-back, sits level on your head, and remains stable thanks to the chin strap.
- Ensure your equipment is in good condition. Check that the bike seat is at the proper height, tires are inflated, and all parts are working properly before you ride.
- Wear bright-colored or reflective clothing, especially when riding early or late in the day. Use a headlight and flashing rear lights when biking after dark.
- Follow the rules of the road. This includes obeying the same traffic laws that drivers do, riding in a single-file line with the flow of traffic, and using hand signals when turning at intersections.
Keep Your Cool
Heat stroke and heat exhaustion are common summer injuries you can avoid if you pay attention to your body. The Mayo Clinic offers these tips to prevent heat stroke:
- Stay hydrated. Bring a water bottle with you when you go outdoors, and drink from it often.
- Wear lightweight, loose-fitting clothes.
- Wear sunscreen, sunglasses, and a wide-brimmed hat to protect your skin from sunburn.
- Avoid strenuous outdoor activities during the hottest times of the day.
Don’t Go Overboard
When your kids or grandkids get excited about playing a game with you, it’s easy to get involved and push yourself too hard. This is how common summer injuries such as strained muscles, torn tendons, and sore joints occur. Medical News Today offers these tips to prevent orthopedic injuries:
- Warm up before doing any sports or exercises.
- Eat a nutritious diet to help maintain a healthy weight.
- Wear supportive, comfortable shoes.
- Ease back into physical activity after sustaining an injury.
Treat Common Summer Injuries at Spine Correction Center of the Rockies
Despite your best efforts to avoid common summer injuries, you may find your back aching or knees bothering you if you overdo it while enjoying the warm weather with friends and family. Luckily, Spine Correction Center of the Rockies in Fort Collins treats back pain, knee pain, and other ailments that might occur this summer. Our medical staff works alongside chiropractors and physical therapists to offer you a wide range of safe, effective, non-invasive treatment options.
For help getting and staying out of pain with a custom treatment plan tailored to you, call us now at (970) 658-5115, and we’ll schedule your free consultation!
