Exercising in the summertime: How to prevent common muscle injuries

Warm weather means we can switch up our home workouts and start getting more exercise outside. But with this seasonal option, we must remember it’s possible to do too much too soon. Muscle strains and soreness can be painful and can also force you to put a hold on your favourite summer activities while you recover.

We spoke with Osler physiotherapist Joanna Armatys about muscle injury prevention so you and your muscles can be on your A-game all summer long.

Joanna’s six ways to prevent muscle injuries in the summertime:

1. Make sure you’re suited for the exercise/activity

Sometimes we can jump the gun by partaking in activities that are above our ability or skill level, or generally by just exercising too much. It’s important to start off slow and steady and progress your level of physical activity gradually. Listen to your body, and if something feels like too much, make sure to take a step back or slow down.

2. Wear proper running shoes

Although it’s summer, shoes like flip flops aren’t adequate for taking long walks or exercising because they don’t allow your muscles to be supported or work functionally. Instead, make sure to have a good pair of running shoes.

When looking for a good pair, make sure they feel comfortable on your feet and the sole is flexible. A hard sole makes it difficult for the foot to change positions. You should also test the shoes to make sure you’re landing on the ball of your foot and not your heel while running, as this is the proper technique. Remember: there is no one shoe that fits everyone and price doesn’t always dictate whether it is a great running shoe or not!

3. Warm up before you start your workout and stretch after

Instead of stretching before your workout, a quick warm-up is more beneficial to get your muscles firing. Try walking fast, running on the spot or even going up and down the stairs. Stretching afterwards is best, as it can help alleviate any tight muscles.

Be careful not to overstretch, which can cause a muscle strain. You shouldn’t experience any pain while stretching, and if you do, you may be overstretching. It’s recommended to hold each stretch for 30 seconds.

4. Practice good posture

You can cause a muscle injury from having poor posture while working out. Make sure you are standing up straight, your abdominal muscles are aligned with your body, and that you’re not slouching. Educate yourself on good form before trying new workouts or exercises.

5. Stay hydrated

It’s important to drink enough water before, during and after a workout, especially while out in the heat. As we age, our bodies lose fluids more rapidly, which can impact the health of our muscles and tendons, making us more susceptible to muscle injuries. So, drink up!

6. Get enough rest

We can’t do our best when we’re not feeling our best. When our mind and bodies do not get enough rest, we are more likely to ignore cues from our muscles. This could result in poor posture and form out of fatigue, which may result in injury. Make sure to get enough sleep and give your muscles a rest by switching up workouts and taking breaks.

If you do find yourself with a muscle injury, there are a few treatment options available you can try:

• Gentle stretching: lightly stretching the impact area can help.
• Light exercise: You can still get a bit of exercise by going on a walk but don’t overdo it as the muscle needs to recoup and rest.
• Icing: Using a cold compress on the area in pain for 10 minutes helps with discomfort.
• Anti-inflammation creams: Topical pain relief creams can help manage pain but make sure to consult your doctor before you use them.
• If the pain is severe, visit your family doctor.