July in Sioux Falls is a vibrant time. The bike trails are bustling, the pickleball courts are full, and gardens are in full bloom. For active older adults, this is the season to get out and enjoy the activities you love. But a sudden increase in activity can sometimes lead to nagging aches or injuries that put a damper on the fun.
At Acucare Physical Therapy, we believe the key to a great summer is staying active and healthy. Here are our top tips for preventing common summer injuries so you can enjoy every sunny day.
Why Summer Can Lead to Strains and Sprains
As we get older, our bodies naturally change. Muscles may not be as flexible and our balance might not be as sharp as it once was. Jumping into a sport like pickleball or spending a long weekend gardening without proper preparation can put new stress on joints and tendons, leading to common issues like rotator cuff strain, tennis elbow, or low back pain. The good news is that most of these injuries are preventable.
Four Tips for an Injury-Free Summer
- Warm-Up Every Single Time A proper warm-up increases blood flow to your muscles and prepares them for activity. Instead of static stretching, try dynamic movements for 5-10 minutes. This includes gentle leg swings, arm circles, and torso twists. This is a crucial step to prime your body for sports like pickleball, as noted by experts at the American Academy of Orthopaedic Surgeons.
- Build Up Gradually If you’ve been less active over the winter, don’t expect to play three hours of pickleball on day one. A good rule of thumb is to increase your activity level by about 10% each week. This gradual progression allows your body to adapt and build strength without being overloaded.
- Focus on Your Balance Good balance is essential for preventing falls, which can lead to serious injury. Simple exercises like standing on one foot for 30 seconds or walking heel-to-toe can dramatically improve your stability. The National Institute on Aging provides excellent examples of balance exercises that can easily be incorporated into your daily routine.
- Listen to Your Body Don’t “play through” sharp or unusual pain. A minor ache is your body’s signal to rest and assess. Pushing through it can turn a small strain into a long-term injury.
How Physical Therapy Can Help
Physical therapy isn’t just for recovering from an injury—it’s one of the most effective tools for preventing one. A physical therapist can identify areas of weakness or imbalance and create a personalized exercise program to help you build strength and flexibility specifically for the activities you love.
Don’t let an injury keep you on the sidelines this summer. If you’re feeling aches and pains or want to start a new activity with confidence, contact Acucare Physical Therapy today.
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