Summer is the time when we all enjoy activities and sports at sea and in the open air. However, it is also a period when our joints are subjected to greater strain due to increased physical activities. Below you can read some tips to protect your joints and stay active and healthy throughout the summer.
Preparation and Warm-up
Before any physical activity, it is important to warm up properly. Warm-up exercises help increase muscle temperature and improve blood circulation, reducing the risk of injury.
- Light Running or Walking: Start with 5-10 minutes of light running or walking to warm up.
- Stretches: Do dynamic stretches that focus on the joints you will use the most during the activity.
- Mobility Exercises: They include circular movements of the shoulders, elbows, and knees to improve flexibility.
Choosing the Right Equipment
Choosing the right equipment is extremely important for protecting your joints. For example:
- Shoes: Choose athletic shoes with good support for your feet and joints.
- Rackets and Sticks: Use rackets and sticks that are suitable for your body and strength.
- Protective: Don't forget to wear elbow and knee pads if you participate in high-intensity sports.
Hydration and Nutrition
Proper hydration and nutrition play a crucial role in the health of your joints.
- Hydration: Drink enough water before, during and after physical activity to keep muscles hydrated.
- Diet: Eat foods rich in omega-3 fatty acids, such as salmon and nuts, which help reduce inflammation in the joints.
Summer Sports and Specific Precautions
Some summer sports require extra precautions to protect joints.
- Κολύμβηση: Although swimming is a great low-impact exercise, overdoing it with the same movement can cause shoulder problems. Be sure to vary your swimming style and don't forget to stretch.
- Running in the Sand: Running on sand is more demanding on the joints. Start with short distances and gradually increase the intensity.
- Beach Rackets: Make sure you use proper technique and grip to reduce the risk of tennis elbow.
Injuries Treatment
If you experience joint pain or discomfort during activity, stop immediately and rest. Applying ice to the affected area can help reduce inflammation and pain. If symptoms persist, consult an orthopedic surgeon for further evaluation and treatment.
Conclusion
The summer season offers many opportunities for sports and physical activities, but it is important to protect your joints to avoid injuries. With the right preparation, the right equipment and taking care of your body, you can enjoy a summer full of health and movement.
Chiotis N. Ioannis MD, PhD, MSc
Orthopedic Surgeon – Sports Medicine Physician
Associate Director of the 3rd Orthopaedic Clinic, HYGEIA Hospital
Associate Professor, Athens Medical School | Chair of Anatomy
