Discover the treatments for you to maintain the well-being of your body during physical exercise
Many people take advantage of the summer to practice sports and physical activities outdoors, such as running, cycling, walking, water sports, among others. However, improper practice can cause orthopedic injuries.
“Summer is an invitation to enjoy outdoor and leisure activities, but it is necessary to pay attention to preventive care so that the fun is not interrupted. Following simple but effective guidelines can make the difference in ensuring the efficiency of the activity and the safety of those who practice it. Muscle injuries can cause localized pain, edema, bruising and muscle stiffness”, says Dr. Carlos Eduardo Passos, orthopedist and coordinator of the Medicine course at the Faculdade Anhanguera.
Below, the doctor lists 5 tips to avoid injuries and enjoy your holiday more safely. Check!
1. Practice warming up and stretching
The key to avoiding muscle injuries before starting one physical activityProper warm-up and stretching are essential. The increase in temperature in summer can trick the body, which may not feel as “cold” as in other seasons. However, without proper warm-ups, muscles and tendons can be more susceptible to strains and other injuries.
“The warm-up must be gradual, with light movements that increase blood circulation. Stretching also helps prepare the muscles for physical effort, reducing the risk of injury. As I tell patients, those who stretch are long-lived,” he explains. Doctor Carlos Eduardo.
2. Stay hydrated and respect your limits
Intense heat can lead to dehydration, which negatively affects physical performance and increases the risk of injury. Consistently drinking water before, during and after activity is essential to keeping muscles and joints lubricated and avoiding muscle cramps and injuries.
Furthermore, it is important to respect the limits of your body. Excessive physical activity, especially if carried out abruptly and without adequate rest, can be harmful, increasing the possibility of overload on joints and muscles.
3. Use the right equipment for each activity
Whether running, cycling or water sports, using appropriate, comfortable equipment is essential. In case of competitionfor example, the right sneakers can make a difference in avoiding foot, ankle and knee injuries. When engaging in water sports, such as swimming or stand up paddling, it is important to use good quality boards and equipment suited to your skill level.
4. Be careful of heat and sun
High summer temperatures can cause dehydration and excessive wear. When doing outdoor activities, it’s important to take regular breaks to rest and hydrate, as well as use sunscreen to protect your skin from UV rays. If you feel signs of excessive tiredness or dizziness, stop the activity and seek shade to recover.
5. Listen to your body
Pain is a warning sign that something is not right. During the summermany people tend to get carried away by physical activities, but it is essential to listen to your body and not exceed your limits. If you feel pain or discomfort it is important to stop and, if necessary, consult a doctor.
By Nicola Montini Pereira
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
