return to Better You > Exercise & Fitness

Mar 2011  |  By Christy Coughlin  |  Comments

Exercising Safely this Spring

The snow has melted, sun is shining, sky is blue, the temperature is 60, and everyone is wearing shorts!

You’re anxious to run, bike, hit golf balls or play a few games of tennis. Enjoy the outdoors, with these smart tips to avoid springtime injuries.

Think 10%
According to Dr. Joel Press, of the Rehabilitation Institute of Chicago, the best way to prevent injuries is too start slow and build gradually. Dr. Press cautions against running 5 miles if you haven’t run all winter. He suggests that treadmill runners take it easy as they transition to concrete. A sensible guideline for increasing activity is 10% per week. This slow build up allows muscles time to adapt and get stronger. Write a plan and incorporate gradual increases so you can enjoy spring exercise.

Good to the core
A strong core is your base for good posture, balance and stability, provides efficient transfer of power to arms and legs, and helps prevent injuries. Work your core now, including abdominal and back muscles with exercises like forearm plank and prone extension.

Get new shoes
If you can’t remember the last time you bought shoes, it is time for a new pair. Shoes are critical as they provide support for your entire body. Get a good fit at a specialty retailer who will help you analyze your foot type. Buy shoes specific for your sport. Tennis shoes are made for lateral movement and the support is completely different than it would be for a running shoe. Three sports, three different shoes.

Warm up
Warm up is the most important part of your workout. Hitting it hard without a thorough warm up is a recipe for disaster. The warm up improves the elasticity of your muscles. Perform gentle movements for all your body parts, start your workout with walking, and save the hardest efforts for the end.

Rest
After a workout, your body gets stronger and recovers during rest. Resist the urge to overdo it. Kick back and plan a summer athletic event while drinking a big glass of water. Ice sore muscles to aid in recovery.

You have endured a tough winter and are ready to embrace spring. Be smart and heed the above tips, as you pull on your shorts, lace up your (new) shoes and head out into the sunshine.