With Memorial Day just around the corner and warmer weather around the corner, weekend warriors — many of whom spent the winter on the couch — are out in full force. We’ve seen everything from basketball stars shot with twisted ankles to amateur landscapers who break their foot after slipping through a six-inch hole in their backyard. I would like to offer you five recommendations that I hope will save you from using my practice this summer.
1. Be sure to wear supportive shoes. Often injuries can be avoided if your sneakers are supportive with a thick sole. It’s not unusual to buy new sneakers every six to eight months. This is especially the case if you are active daily. New shoes will help with injuries such as stress fractures and tendonitis. Additionally, wearing basketball sneakers will help support the ankles on the court.
2. Be careful when wearing flip flops. Okay, wearing flip flops around the pool or on the beach is fine. However, if you suddenly find yourself throwing a soccer ball in the backyard or kicking a soccer ball, take off the flip flops and put on a pair of sneakers. Flip flops may be cool, but they offer no support and lead to slipping and slipping in wet conditions. Wearing flip flops while playing sports quickly leads to ankle and foot injuries.
3. Warm up properly before playing sports. After being cooped up during the winter months, most of us want to get out and immediately jump into sports, landscaping, hiking or longer walks. All of these activities are healthy and important. But it is essential to gradually increase the exercise in order to avoid injuries. Equally important: perform light stretching exercises before turning up the heat. Your tendons, muscles and ligaments with thanks.
4. Ankle and knee braces help. An ankle and knee support can help reduce the risk of sprains or instability when running over difficult terrain or hiking. Knee braces also make a difference, especially if you have ever suffered ligament damage or cartilage damage. Know where the weak points in your body are and give them extra support.
5. Avoid overuse. You are not a professional athlete. Do not count the hours as if you were one! Your rhythm. Be reasonable and give yourself breaks. Allow time for recovery! Overdoing it will strain your body and lead to injury.
I hope these tips will help you stay healthy throughout the summer. But if you are injured, contact us. We are here to help.
Adam Bitterman, DO, FAAOS, is the Chairman of Orthopedic Surgery at Northwell’s
Huntington Hospital.
Avoid these injuries by being careful
Avoid these injuries. June Margolin (foot) and Pam Robinson (wrist)
