Summer is right around the corner, and our team wants to help you stay safe and injury-free. Whether you’re planning on some leisurely pool time or spending more active time outdoors, the injury prevention tips below are essential for your summer adventures.
Hitting the Trails
Oregon and Washington are home to a multitude of beautiful parks and trails, and summer is a great time to take advantage of all nature has to offer. Whether you’re walking, running, hiking or biking, safety should be top of mind.
Are you a cycling enthusiast? According to the Consumer Product Safety Commission, more than 1.3 million cycling injuries were reported in 2014. Before you explore the scenic paths by bike, wear a helmet, and more importantly, make sure it fits properly in order to help prevent head injuries. We have some pointers here, and American Academy of Orthopaedic Surgeons provides bicycle safety guidance here.
If trekking by foot is more your style, remember take a look at our tips on preventing foot and ankle injuries. It’s important to wear proper footwear, warm-up and stretch before a strenuous hike or run, know your physical limits, and always be wary of uneven terrain and loose debris when on trails.
Dive Into Fun Safely
According to the Consumer Product Safety Commission, almost 26,000 people were treated in emergency departments in 2013 due to diving injuries. Safety precautions are incredibly important for children, as swimming and diving injuries are most common among children 17 and younger.
- Our doctors, as well as the American Academy of Orthopaedic Surgeons, recommends the diving safety tips below:
- One person at a time. Whether you’re on the board, the dock, or the side of a pool, diving should be done solo.
- The 3 Nevers: Never dive into shallow water. Never dive into unclear water. Never dive into an above-ground pool. You should always check water depth before diving. If you’re diving from an elevated area, make sure the bottom of the body of water is double the distance from which you’re diving.
- When in doubt, test it out (with your feet that is). Enter the water feet first if unsure of the depth.
- Be careful on the board. Avoid bouncing more than once, and do so at the end of the board. Diving should also be done at the end of the board. And don’t forget- walk, don’t run. After diving, you should always swim away from the board as quickly as possible.
- Don’t drink alcohol prior. It is common knowledge that alcohol affects balance, coordination and judgment.
Take Playground Precautions
School is out and the playground is calling for many kids at this time of year. Nearly 156,000 children under age 14 experience an injury on a playground each year, and many of those injuries include elbow and wrist fractures.
The elbow and wrist fracture prevention message that Rebound physicians recommend parents to teach their children is effective and easy to remember: fall on your forearms. By falling on the forearms and rolling, rather than using hands and outstretched arms to break a fall, the child will lessen the impact on delicate bones in the wrist and vulnerable bones in the elbow.
Learn more about elbow and wrist fracture prevention and treatment from Dr. Musgrave here.
Back Into Athletic Action
If warmer temps and more free time means you’ll be taking up recreational sports or amping up your exercise routine after a long period of inactivity, proceed with caution. Many common knee, foot and ankle injuries and other preventable overtraining injuries are the result of pushing your body past its limits.
Some simple rules of thumb before you get back in action this summer:
- Ease into activity and manage expectations.
- Always warm up, stretch and cool down.
- Listen to your body and don’t disregard pain.
- Give yourself breaks when needed.
- Make sure your diet nutritiously supports your activity levels.
Get the scoop on avoiding overtraining injuries and how our team can help, here.
Related Rebound Resources