When the temperatures rise, so too can the number of injuries, especially if you have been a couch potato for most of those cold winter months. So how do you safely get active and improve your fitness level? Jonathan Buchanan, MD with Avera Orthopedics explains what people need to be aware of and steps to take if you end up with a sprain or strain.
What types of injuries are common when the warm weather returns?
Strain, sprains, muscle pulls, muscle tears and fractures are all common types of injuries that send people to the doctor. When the weather it gets warmer, people are more inclined to try new activities that maybe their bodies aren’t quite ready for. Most often it’s a calf strain or some Achilles tendonitis from working muscles that haven’t been used as much during the winter. It doesn’t take much to see patients experience plantar fasciitis, ankle sprains, and various foot and ankle fractures as a result of increased activities. It’s not just the lower body injuries, the arms are at risk too, especially as pickleball increases in popularity. Lateral epicondylitis, commonly known as tennis elbow, is now in a rebrand as pickleball elbow.
Pickleball injuries are a hot topic, any reasons behind those?
The biggest reason is most likely people doing too much too quickly and not stretching enough before diving into the game. Pickleball has been embraced by the senior population and that age group makes up the biggest number of players. Pickleball is considered a low-impact sport, yet it can still exact a physical toll, as evidenced by the growing number of patients who hobble in for treatment and care. There’s a lot of quick stops and starts in pickleball, along with lunging and twisting movements. When you’re younger, these movements aren’t so much an issue. But in older adults, muscles aren’t as strong and flexible, and bones are more brittle, which can affect coordination, stability, and balance.
How can you prevent physical activity injuries?
Being consistently active with a program that incorporates stretching and conditioning is very helpful. A lot of the more severe injuries that require surgery involve weekend warriors. These players typically are not active but then decide to play aggressively, and often without warming up. With any sport you play, you should be sure to loosen your body up, use proper equipment, wear good shoes that support your movements, and stay well hydrated.
What are some at-home treatments for strains and sprains?
If you suffer a minor injury during a summer activity, Dr. Buchanan advises following the R.I.C.E. method to reduce swelling, ease pain and speed healing.
RICE stands for:
- Rest: Avoiding use of the injured area.
- Ice: Applying ice packs or bags of frozen vegetables to the area without them touching the skin directly.
- Compression: Wrapping the injured area with an elastic bandage to provide support, reduce blood flow, and limit swelling.
- Elevation: Keeping the area raised above the level of the heart to reduce swelling.
If your condition doesn’t improve, it may be a good idea to see your doctor for further assessment.
Where should you go? Urgent Care or clinic?
That can be a tricky question. If your injury continues to get worse and pain like tingling or numbness becomes weakness, you should make a trip to your doctor or the orthopedic urgent care. Whether or not you need the next level of care depends on the severity of the injury. Fractures, severe head injuries, or any injury that can be viewed as life threatening should warrant a trip to the emergency room.
I want people to be active! I love that the weather is nice and I want people to get out and have fun. Trying a new activity is a perfect way to break a cycle of inactivity. The message shouldn’t be don’t try that new activity, rather let’s make sure we stay safe while doing it and prepare accordingly.
