Common summer injuries - and how to avoid them!
Whether you’ve been away on holiday, or just been enjoying the weather and taking up some new outdoor activities - summer is a time of year that we see some familiar injuries. Of course, we are always happy to help, but it is always best to be prepared for these things, so you can avoid pain and a trip to the physio if possible!
New sport injuries
If, like us, you have been enjoying watching the Commonwealth Games, or the European Championships in Munich - you may well have been inspired to take up a new sport! Sports Physio, Sian advises that if you are planning on adding any new exercise into your life such as running, it is really important that you gradually condition your muscles and joints - rather than suddenly going out for a long run!
“You may wish to consult with your physio to set up a programme to strengthen your muscles, making sure you are able to withstand the impact of repetitive jumping. Also, for help with the right footwear for your foot posture. It is worth considering a graduated run plan such as a couch to 5km plan”
If you have been inspired to get the bike out - it is a good idea to get a proper bike set up. If you suffer from lower back pain - our physios can help with core strengthening exercises and can get you back in the saddle pain-free!
Foot and ankle injuries
A common problem on holidays is wearing less supportive footwear, such as flip flops or sandals, that don’t have proper arch support or cushioning. Unsupportive footwear may cause injuries to your heels, balls of your feet, the Achilles’ tendon and calf muscle. Additionally, if you are used to wearing heels for your work - the Achilles’ tendon and calf muscle may be prone to injury if they are already shortened.
Our foot and ankle specialist physios don’t recommend wearing heels for long periods of time - so keep the heels for dinner dates and wear comfortable, supportive shoes for walking. If you find the soles of your feet burning at the end of the day, try putting a bottle of water in the freezer for an hour or so. Place it under your foot to act as an ice roller.
Back and neck ache
Another common summer injury is backache. This can be caused by something as simple as lying on your front for extended time on a sun lounger. If you lack flexibility in your lumbar spine, this can put you at risk of lower back pain. Additionally, reading for long periods on a sun lounger may also cause neck pain.
If you have poor posture and sit for extended periods for work, your lower back can become very stiff when forced into extension. You can place a rolled up towel under your tummy whilst lying on your front to flatten your lumbar spine. You should also move around regularly, changing positions if possible to help mobilise your spine and do a few neck stretches every so often to keep your neck mobile.
Of course, regular exercise before and during your holiday can help reduce the risk of getting back pain. Exercises such as Pilates or Yoga are excellent for strengthening your core muscles and will take the strain off your back.
If you need more advice, get in touch with our friendly physios - or get yourself booked in for a restorative sports massage!
