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Summer Sports Safety
Written by Dr. Stacey Rosenberg
Gibsons Chiropractic
An assortment of health and safety tips to help you stay active this summer.
Avoid Thirst
By the time you're thirsty, you're already dehydrated! To compensate for dehydration, the body increases heart rate due to the decreased blood return to the heart. Restricted blood flow leads to constriction of blood vessels in the skin; this constriction reduces your body's ability to dissipate heat.
To avoid dehydration, drink early and often -- about 2 quarts (8 cups) of water a day. Before exercise, which tends to blunt thirst even more, drink 1 to 2 cups of water. During long hikes and bike rides, try to drink another cup or two every 20 minutes. Avoid alcohol and caffeine, which are diuretics and can dehydrate the body. Sports drinks are okay if you are exercising longer than an hour, but in most cases water is preferable (and better for your teeth).
Don't Get Zapped
A late afternoon thunderstorm can sometimes do more than ruin a hearty hike or a good round of golf! Lightning kills up to 200 people a year in the U.S. and most strikes hit in July and August. Golfers on the back nine, swimmers, hikers caught above the timberline, and ball players are a few favourite targets.
Lightning's high voltage -- which seldom causes burns -- can stop your heart and breathing. The heart often starts again by itself, but breathing doesn't. CPR can be a real lifesaver. Most people who get struck, however, survive, but survivors can suffer hearing loss, fractures, cataracts, paralysis, memory loss, or even personality change.
To be safe, avoid outdoor exercise in the late afternoon if skies are stormy. Strikes are most common late in the day. Take cover at the first flash, no matter how far away the lightning seems. If you're caught in a lightning storm, avoid being the tallest object in an open area. Seek shelter or lie down in a low area. If you're on a golf course, don't huddle with your partners or near your clubs under a tree. Lightning traveling down a tree has a "splash effect" that can zap through you and a foursome. Hikers and walkers should lie down in a low spot. Don't hide under an overhang; lightning may curl around the rock to strike. If you are swimming, get out of the water.
Don't Melt Your Shoes
We know temperature extremes can make even the perkiest people wilt, but running shoes?
In very hot weather, shoe stability can suffer. A stiff shoe becomes more flexible, which is bad news for the many runners who require stiff shoes to prevent overpronation. Runners who overpronate (the foot rolls inward) often develop foot and knee problems.
If you do a lot of running, are prone to injury, and live in a climate with large temperature differences, switching with the seasons from one type of running shoe to another or getting custom-made orthotic supports might prevent injuries. Shoes with gel and air-filled components seem to be less affected by temperature changes.
Avoid Ankle Injuries
Ankles can be a source of angst for weekend athletes. That's because you can easily turn one running down a wide shot in tennis, playing basketball, or trying to run through first base.
High-top athletic shoes can provide extra support, and adhesive taping adds stability. But taping has its limits. A study in the American Journal of Sports Medicine found that, after 20 minutes of intense exercise, tape gives little protection to an ankle.
At least 70 percent of ankle sprains heal in 6 to 12 weeks, says the American Orthopaedic Foot and Ankle Society. The best way to protect your ankles is to strengthen them. Here are two easy exercises:
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First, sit with your feet dangling above the floor. Turn your feet clockwise and counter clockwise drawing the letter “O” with your toes, or trace the entire alphabet with your toes; and
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Second, stand on one foot at a time and raise yourself slowly up on your toes. Then lower yourself. Do this until you feel fatigue. Or, if you like to swim laps, do them wearing fins. Besides helping you swim faster, fins help build strength in ankles.
Heads Up for Soccer Players
Parents often tell their kids to "use their heads." When it comes to soccer that might not be such good advice. A study of 53 Dutch professional soccer players found that hitting the ball with your head too many times may impair memory and recognition skills.
And while very few studies have been done on kids, many orthopaedists and chiropractors believe that no one under age 12 should "head" a soccer ball. Before that age, children's neck and spinal muscles aren't fully developed. The impact of a soccer ball can be the equivalent to taking a punch in the face in a boxing ring.
To be safe, let some air out of heavier soccer balls for less impact. Or ask the coach about using a size 4 ball. It's lighter than the professional size 5 ball used by most North American kids. European kids play with the smallest and lightest ball -- a size 3 -- and don't move up to a size 5 until they're 18.
Baseball Catchers
It's extremely rare, but about two children die each year after being struck in the chest by a baseball. The most susceptible kids are those between 6 and 9 who weigh under 90 pounds.
Children's ribs are more elastic and less protective than adult ribs. Although it's unclear what exactly causes the heart to stop, doctors think the impact probably disturbs the heart's natural rhythm. The American College of Sports Medicine, recommends that catchers at all levels of play should always wear chest protectors and it encourages more research and experimenting with lighter, softer balls.
Golf Without Back Pain
Many recreational golfers forget to treat golf like a proper sport so fail to stretch, condition and warm up prior to teeing off. Most injuries occur on holes 1 through 4 because golfers don't warm up properly, and on holes 15 through 18 because of fatigue.
Arriving 20 minutes prior to tee time to do a few key stretches can not only reduce your risk of injury but also improve your golf game. In particular, side stretches, calf and hamstring stretches, back extension and rotation stretches, and shoulder stretches should be done before teeing off and during cool down after the game.
Ensure that you use correct posture and spinal angles when driving and putting. Bend your knees and use a golf club for support before stooping for the ball, or when preparing to tee off. Also, when taking clubs out of your vehicle, bend your knees, slightly curve your spine, and gently lift the golf bag out of the vehicle. For more golfing tips visit the BC Chiropractic Association website at: www.bcchiro.com.
For more information on preventing and treating sports injuries,
contact Dr. Stacey Rosenberg at Gibsons Chiropractic (604) 886-7080 or your local family chiropractor. |
