While the start of summer has most people near Marlton, Whiting, Somerset, and Howell thinking of ways to spend time outdoors, it’s also important to prepare your body for physical activity. By doing so, you’ll keep your muscles ready for a swim in the pool, a tough workout, or a long hike.
Fortunately, the state-licensed Doctors of Physical Therapy from Trinity Rehab are here to provide you with the information you need to stay healthy throughout the summer months and avoid getting injured. That way, you’ll preserve your mobility and make the most of this sun-soaked season.
Running and Cycling
Without the risk of snow on the horizon, going for a long run or bike ride outdoors is even more tempting. But, before you head out on the trail or street, make sure to pack plenty of water.
Not only can drinking water prevent dehydration, but it also helps you avoid injuries caused by lack of fluids in your body. Because working out in hot environments uses up vital fluids through temperature-regulating sweat, it’s essential to make up for it by sipping on lots of water throughout your run.
Water replenishes your cartilage with nutrients and keeps your bones and joints lubricated during physical activity. Once your body has reached the point of dehydration, it can result in friction in your joints and wear on your cartilage, which ultimately lead to an increased risk for injury.
Tip: If you’re planning to venture on a long run or bike ride, opt for a convenient water holder that won’t get in the way of your performance. Whether it’s a water bottle belt or a holder that you can attach to your bike, doing so will keep you hydrated and prevent any injuries that could be caused by lack of water.
Swimming
When the temperature heats up during the summer, there’s no better way to cool off than by swimming a few laps in the pool, lake, or ocean.
However, you want to stay healthy and avoid injury by incorporating a stretching routine into your pre-swim warmup. Thanks to this fitness habit, you’ll get a total body workout while also reducing the possibility of a muscle tear.
By taking a few minutes to stretch the muscles in your arms, legs, and back before you hop into the water, you’ll not only perform better, but you’ll also give your muscles the flexibility they need to move quickly without getting hurt.
Plus, stretching increases blood flow to your muscles and provides them with the nutrients required for strenuous exercise. Overall, adding a few quick stretches to your pre-workout routine does wonders in preventing injury and keeping you mobile.
Tip: Start off with some simple stretches that will improve your ability to swim. Many of the most common yoga poses are great for stretching every part of your body and preparing for a workout.
Cross-Training
To keep your body looking its best for swimsuit season, it’s likely that you’ve considered—or are already incorporating—a strength-training workout into your fitness schedule. No matter if you’re utilizing dumbbells or sticking to your own body weight, choosing the right program is important.
If you already have a preexisting injury or have never tried a cross-training workout before, suddenly lifting a large amount of weight can strain your muscles and lead to injuries. That’s why it’s wise to consult a physical therapist prior to your first weight-lifting class, to see how much your body can withstand.
Tip: In general, it’s best to begin with a small amount of weight and gradually work your way up to larger dumbbells. That way, your muscles can grow accustomed to your new workout and sidestep injuries.
Stay Healthy and Injury-Free with Physical Therapy!
At Trinity Rehab, our Doctors of Physical Therapy are committed to helping patients near Marlton, Whiting, Somerset, and Howell practice the most popular summer fitness trends while avoiding injuries or recovering from a current condition.
Thanks to our customized treatment plans and dedicated physical therapists, you’ll stay active throughout the summer without feeling pain. Ready to get started on your path to injury prevention and recovery? Simply schedule your free screening, make your first appointment, or contact us today!
