Summer Orthopedic Tips for Safe Movement
Summer is the perfect season to enjoy the outdoors, whether you're hiking through scenic trails, working in your garden, or taking long evening walks around the neighborhood. But with the boost in physical activity comes a greater risk of strains, sprains, and joint injuries. Fortunately, a little planning and awareness can go a long way in keeping your body strong and injury-free all season long.
Here are practical orthopedic tips to help you stay active without the setbacks this summer.
Walking Smart: Protect Your Joints on Daily Strolls
Walking is one of the safest and most accessible forms of exercise, but even a simple walk can lead to orthopedic discomfort if you're not careful. Please consider:
- Choosing the right shoes: Supportive, well-cushioned shoes can reduce stress on your knees, hips, and back.
- Sticking to even surfaces: Avoid uneven terrain or steep inclines if you’re prone to ankle or knee issues.
- Warming up first: Do a few dynamic stretches (like leg swings or ankle circles) before heading out.
- Using good posture: Keep your shoulders back and stride naturally avoiding over-striding, which can cause heel pain or shin splints.
If you experience foot or heel pain after walking, consider orthotic inserts or consult a podiatrist.
Hiking Without the Hurt
Hiking is a great way to combine exercise and nature, but trails can be unpredictable, and uneven terrain increases the risk of twisted ankles or knee strain. Tips for success include:
- Use trekking poles: They help distribute your weight, reduce joint strain, and improve balance.
- Build up gradually: Don’t start with a 10-mile hike if you’ve been mostly sedentary. Start small and increase intensity week by week.
- Wear ankle-supporting footwear: Trail shoes or boots with solid grip and ankle stability are key for rocky paths.
- Take breaks: Muscle fatigue can lead to poor form and missteps. Hydrate and rest when needed.
Watch out for sudden knee pain or swelling after a hike could indicate overuse or tendon irritation. Rest, ice, and a brace can help short-term, but don’t ignore lingering pain.
Yard Work: It’s More Strenuous Than You Think
Gardening, mowing, trimming, and hauling can put as much stress on your body as a gym workout especially when done for hours in the heat. Remember to:
- Lift with your legs, not your back: Avoid bending and twisting at the waist when lifting.
- Use ergonomic tools: Long-handled tools and kneeling pads can reduce joint stress.
- Switch sides: Don’t always rake, dig, or clip on the same side. Alternate hands and postures.
- Take breaks every 20–30 minutes: Stretch out your back, shoulders, and hamstrings.
Use a foam roller or ice pack after a heavy yard work session to reduce inflammation.
Preventing Sprains and Summer Setbacks
Ankle and wrist sprains are among the most common orthopedic injuries in summer, especially during spontaneous activity like running through the yard, jumping in a pool, or playing pickup sports. Don't forget to:
- Stretch and strengthen: Simple exercises like heel raises, toe walks, and wrist curls can improve flexibility and prevent injury.
- Stay aware of your environment: Wet grass, loose gravel, and pool decks are all slip hazards.
- Know your limits: Jumping into a new activity (literally or figuratively) without preparation raises your risk of injury.
- Ice and rest immediately after injury: Quick action can prevent further damage.
When to Seek Help
See an orthopedic specialist if you experience:
- Persistent joint or muscle pain lasting more than a week
- Swelling that doesn’t improve with rest and ice
- Numbness, tingling, or loss of range of motion
- Recurrent sprains or instability in your joints
Prompt evaluation and treatment can prevent minor injuries from becoming chronic problems.
It is always important to have confidence in a medical team who supports you. If you are working toward better health, our team at Healthstar Physicians Premier Medical wants to be on your team. Our medical team specializes in obesity medicine, osteopathic medicine, family medicine, and podiatry. We are taking new patients at both our Premier West and Newport Towne Center locations in Newport. And we accept most forms of insurance. To make an appointment at either Newport location, please contact us.
