Summer sports, in the post lockdown increasing risk of limb injuries
Quarantine is now a memory for Italians, and summer represents the right opportunity to try to return to normalcy engaging in beloved beach and water sports such as swimming, beach volleyball, surfing, wakeboarding e stand up paddle. Sports activities sought after, but at the same time sources of injuries and trauma, especially after a prolonged period of lockdown which has seen the prevalence of sedentary e improper eating regimens.
According to recent research
According to recent research from theAmerican Physical Therapy Association, In fact, the Risk of lower extremity injuries and related to summer sports is increasing by 45%. Alarming scenario affecting, for example, the 23 million people worldwide who surf, according to a survey of theInternational Surfing Association (ISA), and the over 5 million Italians who, according to ISTAT, prefer swimming as summer sports.
That of summer sports is a real social trend: suffice it to say that on Instagram are beyond 2 million posts with the hashtag #watersports and beyond 44 thousand posts with the hashtag #summersports. A trend that also affects numerous celebrities: from Chris Hemsworth a Cameron Diaz, surf lovers, from Vanessa Hudgens a Kate Hudson, lovers of summer hiking, all the way to Leonardo DiCaprio, beach volleyball lover.
Ma what are the recommendations to avoid the most common injuries and treat them as best as possible? According to experts prevention starts before you leave, undergoing a complete physical check up and to a posture assessment, and continues to board with a balanced eating regimen. Once on the road, it becomes essential to moisturizing the skin, perform exercises of muscle warm-up aimed at strengthening buttocks and abs and wearing suitable sports equipment.
Finally, to recover quickly from traumas and injuries, a valuable help comes from laser therapy Theal Therapy of Mectronic.
“After the lockdown, we can finally get back to diving into the water and playing beach sports, following the main safety rules, but it is necessary don’t overdo sports activities. Dedicating oneself to windsurfing and stand-up paddleboarding without proper training, e.g, can cause numerous lower limb injuries and result in skin complications if exposed too long to sunlight without the proper protections – explained the dr.ssa Angela Amodio, physiotherapist specializing in neurorehabilitation – For this reason, it is crucial to performing a complete checkup before engaging in these water activities, Performing exercises aimed at structural strengthening of abdominals and buttocks, Hydrate and control your posture. Advice that is also valid for amateur swimmers and wakeboarders, and who are more prone to muscle strain, sprains and injuries.
For Quickly treat injuries and trauma, finally, valuable help comes from Theal Therapy and its Laser technology maximizing therapeutic effects and adapts to each individual’s phototype, ensuring a thermocontrolled and personalized action.”.
But what are the most common injuries related to summer sports?
According to the National Health Association the most dangerous turns out to be surfing with 67% head injury, 20% lower limb laceration and 13% bruising. Next comes beach volleyball, which, if practiced incorrectly, can result in shoulder dislocations (50%), microtrauma to the elbows (32%), e fractures of the fingers (18%). But there is more than just beach injuries as more and more enthusiasts decide to practice physical activity at high altitudes, practicing hiking, jogging e mountain biking.
In this case, the most frequent traumas involve the ankle sprains (43%), due to ground instability, back muscle strains (36%), caused by excessive workload to the spine, and fractures of the phalanges of the feet (21%), due to incorrect use of trekking poles.
Here, finally, is the experts’ vademecum for preventing and treating injuries related to summer sports:
- UNDERGO A PHYSICAL CHECKUP BEFORE LEAVING
The prolonged lockdown period has increased sedentariness: therefore, it becomes essential to check one’s physical and athletic fitness before going on vacation.
- FOLLOWING A BALANCED DIET
Properly meeting dietary needs helps avoid exposure to the risk of injury and physical discomfort, especially at the beach and in the water.
- TO REMAIN CONSTANTLY HYDRATED
Good hydration is essential to maintain proper electrolyte production, preventing the most common cramps and strains, especially when the sun beats down hard at the beach.
- PERFORM MUSCLE STRENGTHENING EXERCISES
Gluteal and abdominal core stability exercises activate the cardiovascular system and increase alertness during sports activity.
- BALANCE THE RATIO OF PHYSICAL ACTIVITY AND REST
Practicing intense physical activity in the summer, especially for those who do it amateurishly without adequate preparation, increases the risk of injury: that is why it is necessary to observe a rest period.
- WEARING THE RIGHT SPORTS EQUIPMENT
Wearing appropriate technical clothing and equipping oneself with footwear suitable for the sandy terrain is essential to avoid incorrect movements, especially when running.
- MAINTAINING CORRECT POSTURE
Good posture is essential to avoid compromising running technique, preventing frequent lower limb injuries.
- RECOGNIZING ONE’S LIMITATIONS
Listening to yourself and your body’s signals becomes essential to understand when to stop and start again with physical activity.
- MOISTURIZE THE SKIN WITH AD HOC CREAMS
While running at the beach, it is essential to protect yourself with sunscreens to avoid sunburn and the risk of sunstroke.
- IN CASE OF INJURY USE LASER THERAPY
The aid of laser Theal Therapy has proven extremely useful in the faster treatment and recovery of acute-chronic diseases.