By Kevin Barlow
As the first warm days of spring roll around, it’s hard not to be overzealous about getting outside and back in shape. The exercise we got shoveling snow after our long winter may have been good exercise, but it was hardly the proper training needed to avoid injury as we anticipate our favorite springtime activities of running, biking, playing softball, tennis, or golf.
“At this time of the year, it is so important to remember that you need to gradually work up to your full workout if you have taken the winter off,” says Nate Henry, director of sports enhancement at Bloomington’s Orthopedic & Sports Enhancement Center. “You can’t start up with the same exercise routine you finished with last fall. Give your body a chance to gradually work back up to that level.”
Henry says there are several types of injuries that are more common in the spring as outdoor activities increase. Blisters, shin splints, Achilles tendon ruptures, and muscle strains, for example, are much more common once the weather breaks. “The most important thing to understand is that if there is pain, stop what you are doing. There is a difference between soreness and pain. For most, after a workout, it’s normal to feel some soreness and that’s fine. But during or after the workout, if that soreness turns into some type of sharp pain, you probably need to take some precautions. The first is to rest and not overwork your body. But, if that pain persists, you need to see a physician or trainer.”
Trust your instincts. If you think you are injured, take some time off or work another part of the body. Don’t overdo it and don’t try to rehab your injuries on your own. You may wind up doing more damage than good without a professional’s opinion.
Some injuries sustained during the spring could hamper an individual throughout the entire summer if not treated properly. Those that continue to train hard after a severe ankle sprain, for example, may never fully recover until that ankle is properly rested. The same goes for hamstring and quadriceps strains as well. “If you strain a hamstring early in the year, you are very likely to have that recur over the course of the summer unless you give it enough time to heal properly,” says Henry.
A steady workout program is recommended, but a proper active and dynamic warm-up prior to any workout or activity is the key to avoiding most injuries. “The one thing that has remained constant over time is that proper warm-up and cool-down activities will help diminish injuries such as strains and muscle pulls, particularly as athletes get older,” says Henry.
Also of high significance are the shoes you wear. Henry warns not to buy the first pair you see or just because they are on clearance. “Footwear is so important,” he adds. “When you are purchasing shoes for working out and training, don’t go anywhere that doesn’t have knowledgeable sales people who can fit you properly and get you the proper shoes for the type of activity you are involved in. If they don’t ask specific questions about the type of training you are doing, then either leave or find someone else.”
All ages of athletes are susceptible to injuries. Certainly, the older we get, the more wear and tear there is on the human body. But emergency rooms are scattered with youth who are experimenting with new sports equipment obtained over the winter. Skateboards, bats, and roller skates are all seeing the light of day for the first time. At this time of year, it’s not only injuries from overworked muscles, but there are injuries from falls. No amount of conditioning or exercise is going to help those. That’s where common sense and practicing safety with helmets and shoulder and kneepads comes into play.
Spring is a great time of the year to get healthier. “It’s a great time of the year as far as athletes are concerned,” Henry notes, “but be smart about your exercise routine and play safe.”
For more information on the programs available at the Orthopedic & Sports Enhancement Center, call 309-663-9300 or visit them online at www.sportsenhancement.net. They are located at 2406 East Empire in Bloomington.