Getting Back Into It
For summer activities you want to first take care of any nagging pains that could impact your performance.
Summer is the time for outdoor activities! But moving too quickly could be difficult on your body. Getting in to see a PT for a proper examination and exercise program is a good first step to make sure you start your activities off right.
If you are not having pains prior to beginning summer activities, then a proper build-up to the venture is important for injury preventions. Doing small “doses” of your activity will help build tolerance for when you begin. Starting slow and building your capacity can allow you to perform your activity without immediately overworking yourself.
Here are some stretches to prioritize for the most popular summer sports!
If you golf, then working on putting and trunk rotation is crucial. Warming up for golf can include trunk rotations, cat/cows, thread the needles, and standing hip circles to get your hips and back warmed up.
If you play tennis then strengthening your hips and building up trunk rotation tolerance are key. For tennis, working on leg stability with star balance drills, lateral band walk, and standing hip circles can help keep your hips and knees healthy. Working on trunk rotation with open books and thread the needles would be a great warm up.
For waterskiing, you want to work on making sure your grip strength is strong and your leg endurance is adequate. Doing things like carries and wall sits could help with this.
Don’t forget: hydration is crucial for staying healthy and replenishing fluids.
As you know, it can get very hot!
An easy way to make sure you are hydrating properly is to drink 30% of your body weight in ounces every 15 mins while doing your activity. Getting electrolytes like sodium, potassium, and magnesium back in your body as you sweat them out is also important to reduce chances for dehydration. These can be gotten from foods and sports drinks. (Just watch the sugars in the drinks!)
Stay fit, prepared, and hydrated this summer!
About the author:
Dennis was born and raised in Cincinnati and went to the University of Cincinnati for health promotion and education, focusing on fitness for his undergraduate degree. Following completion of his undergraduate studies, he then went on to the University of Dayton and received his Doctorate of Physical Therapy.
Dr. Mirosh has been practicing in outpatient orthopedics since graduating from UD treating a variety of physical ailments from musculoskeletal injuries to strokes and deconditioning. He has a true passion for working with any client that has the drive to better themselves but has a special interest in working with athletes. In particular, he enjoys working with weight lifters and martial artists
He has always loved the medical field and was directed towards physical therapy from the time he was in middle school. He has been around sports his whole life and had a high appreciation for rehabilitative medicine.
He loves being able to go in every day and help people in his community better their lives and allow them to return to the activities that they hold dear. He enjoys educating clients on proper movement and how to optimize their performance in their everyday life and hobbies. He was also is very blessed to be able to use his hands to alleviate pain and allow people to get back to doing the things they love.