Summer is the time to play sports, and that means injuries. Injuries can ruin an entire season, but can be prevented. So we spoke to\u00a0Shanghai United Family Hospital & Clinics\u00a0physiotherapist Christopher Pedra and Dr. Thomas Clanton, director of orthopedics at\u00a0American Medical Center.<\/p>\n\n\n\n
Before you undertake any outdoor activities, be aware of the heat. \u201cMuscle cramping is an extremely common side-effect of dehydration and heat exhaustion,\u201d says Dr. Clanton, \u201cand heat can speed the onset of muscle overexertion, which can lead to rhabdomyolysis, a breakdown of muscle fibers, which can then lead to kidney damage.\u201d<\/p>\n\n\n\n
If you\u2019re outside, you must hydrate<\/strong>, and that goes beyond sipping water. You lose necessary electrolytes in sweat, and sports drinks are proven to be effective in replenishing electrolytes and correcting imbalances that lead to muscle cramps.<\/p>\n\n\n\n Beyond heat exhaustion, Pedra and Clanton highlight a few common summer sports injuries.<\/p>\n\n\n\n Tennis:<\/strong> According to Pedra, common acute tennis injuries include sprained ankles; strained calves, hamstring, lower back and shoulder muscles and tennis elbow and rotator cuff problems. With gentle stretching of the shoulders, arms, forearms, gluteals, hamstrings, quads and calves, muscle injury can be avoided. Pedra also suggests warming up for 15 minutes at 75 percent intensity before moving into a full game.<\/p>\n\n\n\n Cycling:<\/strong> As cyclists in Shanghai know all too well, most acute cycling injuries occur as a result of accidents. Says Pedra, \u201c[Regular] cyclists [may also] complain of lower back and neck pain as a result of bike posture. Another common complaint is iliotibial band syndrome, a common injury to the knee, often the result of weak gluteal muscles. Before a long ride, prepare as you would for tennis and then take a warm-up ride.\u201d<\/p>\n\n\n\n Hiking:<\/strong> The most common injuries are sprained ankles and other problems associated with tripping and falling. Wear proper shoes so you have adequate ankle support. If you\u2019re undertaking a strenuous hike, Pedra urges you to prepare through endurance training and by eating well and strengthening your lower limbs.<\/p>\n\n\n\n Gym:<\/strong> Those who eschew sweat-soaked outdoor activities for the gym should be cautious when lifting weights. Pedra says that strained muscles and even herniated discs are the most common gym injuries, and that these often stem from pushing or lifting too much weight. To leave the gym injury free, he suggests building in cardio time for all your workouts. \u201cRunning, swimming, cycling or rowing are the most effective ways to raise core temperature and warm the tissues pre-exercise.\u201d If you\u2019re new to the gym, be aware that soreness after a heavy workout is common for up to 72 hours, so don\u2019t be alarmed if it hurts to laugh.<\/p>\n\n\n\n