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By David Nilsen, DO
As an orthopedic surgeon, I frequently see patients who were injured on the weekends while they were attempting to have fun. Exercise is important for overall health, and it’s great if you can do something you enjoy. But so many of us spend the majority of our work week sitting at a desk, it can also put you at greater risk of injury.
Here are some tips for keeping yourself healthy while enjoying your favorite activities:
Exercise for at least 30 minutes nearly every day. A brisk walk, a short run, a hike or time on a bicycle can help condition your body for more intense weekend activities. Cross-training exercises also build strength and endurance.
When trying a new sport, give yourself time to learn the proper technique and form before going full speed.
Work with a trainer or coach who can give you safe strategies to master your sport or activity of interest.
Overuse injuries are most common among runners, swimmers and tennis enthusiasts. Listen to your body and lower your intensity or duration if you feel tired or sore.
Mix things up by doing frequent and varied workouts of shorter duration rather than hours doing the same thing. This gives individual muscle groups more time to recover.
Consult your physician before starting any new physical activity, and ask how diet and nutrition can enhance your performance.
Stay hydrated. Drinking enough water before, during and after physical activity helps you avoid cramping and other discomfort, and keeps your brain sharp.
Use the proper equipment. If you’re a runner, for example, get fitted for shoes that support your stride.
Warm up. Spend at least 10 minutes doing gentle stretching before any strenuous activity, and make sure to cool down and stretch again when you’ve finished.
Dr. Nilsen is an orthopedic surgeon serving the communities of San Tan Valley and Queen Creek. For more information on this topic, talk with your doctor or call Dr. Nilsen’s office at (480) 394-4480.
Link to Dr. Nilsen’s profile: http://www.bannerhealth.com/_Banner+Medical+Group/Office+Locations/_Banner+Health+Clinic+-+Orthopedics+San+Tan+Valley/Our+Providers/_Provider+Detail.htm?pid=268
Link to Ortho clinic page: http://www.bannerhealth.com/_Banner+Medical+Group/Office+Locations/_Banner+Health+Clinic+-+Orthopedics+San+Tan+Valley/About+Us.htm
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