Eight Exercise Tips to Safely Transition to Warm Weather Sports

The warm weather is here, and as we begin trading our cold weather gear and sports for the warm weather variety, there are some essential exercise tips to consider for making a smooth and safe transition. While transitioning to warm weather sports may seem pretty straightforward, accidents and injuries can happen to those ill-prepared. The following eight exercise tips will help you get started on the right foot.

Eight Exercise Tips to Help You Safely Transition to Warm Weather Sports

1. Get a Physical – Regardless of your age, annual physical examinations by your primary care provider (PCP) are crucial for overall health maintenance and identifying potential injury risk. If any musculoskeletal deficiencies are found, our physical therapists can work with you and your PCP to identify the cause and provide a treatment plan that will help you get back to doing the activities you love.
2. Stretch – Before doing any activities, it is important to stretch. Stretching helps loosen muscles and prepare them for the activities to come. It also allows for greater flexibility, which is important for maintaining an optimal range of motion in the joints.
3. Watch Your Step: While we had a mild winter this past year, the cold temperature forces many indoors for the season. Running on a treadmill is different than running on a trail or asphalt. Allow your body to safely transition to this new turf by doing your first few runs or hikes in daylight. This will help prevent accidents caused by uneven terrain.
4. Don’t Push Yourself – When you head outside you may be inclined to push yourself. Take it easy the first few times you resume exercising outdoors. You may feel a difference in your body after running outside for the first time this season. Your outside pace may be different than your inside pace. Start slow and allow your body to acclimate to the glory of running or hiking outdoors.
5. Listen to Your Body – If you are feeling consistent pain, don’t ignore it. While some initial soreness should be expected, it is your body telling you that rest is needed. So, rest up or cross-train a different part of the body to allow proper healing. If the pain doesn’t go away, schedule an appointment with your doctor or physical therapist for an evaluation.
6. Protect Your Skin – Living at a higher elevation means a higher risk for sun damage. The greatest risk of sun damage is between the hours of 10am and 2pm, however, applying daily sunscreen should be a daily routine. Apply sunscreen with an SPF of 30 or higher before heading outdoors and reapply every 4 hours or more frequently if you are doing water sports or sweating a lot. Sunscreens made with minerals such as zinc oxide are best. The EWG does a great job of breaking down the safest sunscreens and can be found here. Blue Lizard brand sunscreen is a personal favorite and highly effective.
7. Hydrate – Regardless of whether your sports are indoors or out, hydration is crucial for maintaining peak performance. Exposure to the sun and sweating will make you more susceptible to dehydration, so it is important to increase your water intake appropriately. If you experience cramping during activities like running or cycling, consider taking a sodium pill to increase electrolytes in the body during exercise.
8. Recover – Carbohydrates are important during exercise. However, following a workout, your body needs protein to repair the muscles fibers that were damaged during use and to replenish depleted energy stores. The amount of protein required varies by the individual and the type and amount of exercise performed. Endurance athletes need 1.2 to 1.4 g per kilogram of body weight per day, whereas resistance and strength training athletes may require as much as 1.6 to 1.7 g per kilogram of body weight per day. More information on protein and exercise recovery can be found here.

If you have pain or an injury that is keeping you from enjoying your favorite spring and summer sports, give Step & Spine Physical Therapy a call to schedule an appointment for an evaluation. Helping you stay pain and injury free is our top priority.