Haims: Spring brings an increased risk for injuries
Springtime arrived this past weekend. Hopefully, as people embark on springtime outdoor activities, they will heed some advice and avoid sprains, strains and other injuries.
While driving through Edwards this weekend, it was impossible not to take notice of the number of cyclists going to and fro in addition to the packed restaurant patios full of diners at ETown and the Drunken Goat. It was the same in Eagle.
The Haymaker and Boneyard trails were packed with people walking, hiking and mountain biking. In Eagle Ranch, Color Coffee Roasters, Wild Sage, Capitol Public House, and the new Beyond Golf were all busy at lunchtime with people enjoying the outside patios.
For me, all this outdoor activity could not have been timelier. Friday afternoon, I sat outside at Color with Doug Emerson, a clinical director from Howard Head, to ask for guidance in writing a series of columns about preparing for springtime activities and taking precautions to avoid injuries.
Spring provides a multitude of outdoor opportunities for our mountain towns. However, it also brings an increased risk of certain injuries. Ankle sprains, knee problems, shoulder injuries and back pain are just a few of the injuries that frequently occur during spring due to either a lack of wintertime activity or activities that use different sets of muscles than in the winter.
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Orthopaedic & Spine Center of the Rockies, one of the largest orthopedic care providers in the Front Range, states, “With the nice weather also comes changes in exercise routines and spring sports. In spring, we see a variety of injuries increase due to these changes and increases in activity.” Some of the most common springtime injuries they address include runner’s knee, ankle sprains, Achilles tendonitis, and plantar fasciitis.
UCHealth in Denver also sees its share of springtime injuries. Dr. Kristianna Roberts, a family medicine physician at UCHealth Primary Care in Broomfield, explained that, “Part of the problem is, people — tired of winter — try to get outdoors and do too much too soon.”
Consider this for a moment: Can you think of any sport where an athlete does little to no warm-up or training before they partake in their sport? The answer is, obviously, no. So, if you have been more sedentary this winter than you plan to be this summer, you should not wonder why your body is achy as you start to get out and be active.
Over the next couple weeks, I will share more about what we can do to prepare our body for spring and summertime activities. Next week, I will share about a training method Doug and other physical therapists use called Progressive Loading. As well, I will share tips from physical therapists throughout our valley about how they assist their clients in not only avoiding injuries, but what they do to help those that have sustained injuries.
Here is a tidbit from Dr. Roberts: “Stretching is most important once your muscles are already warmed up. Stretching before you are warm doesn’t help much,” she said. “The best way to warm up is to get blood flowing through your muscles. If you are going to run, warm up by walking for five minutes, then slowly increase to your normal pace. For hiking, it is good to stretch when you feel your muscles getting tight. Stretching after your activity is quite helpful for muscle recovery by increasing blood flow to these muscles. It also helps reduce soreness.”
Whether you plan on getting out for walks, hikes, jogs, golf, fly fishing, cycling or whatever your passion may be, it’s important to prepare your body for activity, otherwise you run the risk of injury.
Judson Haims is the owner of Visiting Angels Home Care in Eagle County. He is an advocate for our elderly and is available to answer questions. Connect with him at jhaims@visitingangels.com.
