The snow has melted and the warm days are outnumbering the chilly ones. With the change in seasons, many of us are spending more time outside and perhaps getting more active after a long winter bundled up indoors. No matter your age or how long it has been since you last exercised, there are ways you can get moving safely while minimizing your risk of injury.
Start by choosing footwear meant for the activity you are participating in. If you plan on walking, look for sneakers with good cushion. If you want to try a hike, you may want to choose sturdy boots. Over-the-counter inserts can help with comfort or arch support. Watch your footing as you go. When exercising outdoors, remember the ground is not going to be as even and predictable as when you’re indoors on solid flooring. Carefully watching your step can save you from a potential fall or twisted ankle. If you have a joint that might be unstable from a previous injury, you’ll want to be especially mindful or get it evaluated by an experienced professional in the healthcare field.
Don’t skip your warm-up and cool-down. A warm-up loosens up your muscles, reducing the risk of tears. A similar cool-down routine can help ease any post-workout stiffness. It is important to stretch post-workout to keep the joints supple and muscles at the desired length.
Listen to your body and do your best to not compare yourself to others or to your younger self. There is nothing wrong with taking things slowly and going at your own pace. There will be plenty of time to gradually increase your activity level, once your strength and stamina have been built up, so that you do not strain yourself.
If you get tired, take breaks and don’t forget to drink plenty of water. The old expression “no pain, no gain” is generally bad advice that can lead straight toward an injury. If you feel pain, that is your body’s way of telling you something is not right. If a past activity left you feeling achy or sore, take all the time you need to rest and recover before exercising again.
Incorporating a variety of activities can reduce your risk of injuries like tendonitis or shin splints, which can happen when a muscle is overused. For example, instead of always lifting weights, try incorporating cardio, cycling or swimming into your exercise routine. If you are older or if you’ve had a knee or hip replacement, low-impact exercises, such as walking or water aerobics, can be great ways to become more active without risking injury.
If at any point you feel you may have suffered an injury or if you have pain that impacts your ability to stay active, reach out for support. Early medical intervention can prevent a minor injury from progressing into something more serious. The orthopedic surgeons and specialists at Bassett Healthcare Network, including myself, are trained to help. Our team of caregivers works with you and listens to your concerns, from diagnosis through your treatment, to ensure you receive the care that best fits your goals and your lifestyle.
There are non-invasive options that can provide relief for chronic joint pain or arthritis, including cortisone shots, viscosupplementation and platelet-rich plasma therapy. If surgery is necessary, we use technology to make it as minimally-invasive as possible. We are constantly staying up to date with the latest innovations and techniques to help take better care of our patients. To learn more, visit www.bassett.org/orthopedics. To schedule a consultation, call 607-547-3652.
Physical activity comes with so many benefits for all of us. Exercise improves our flexibility and balance, lowers our risk of disease, can help combat age-related issues with our muscles and bones, and has been shown to improve moods, increase energy levels, regulate sleep cycles and treat depression and anxiety disorders. This spring, summer and autumn, I hope you enjoy lots of time outside, staying active with your family and friends before winter inevitably comes to call again.