Common summer exercise mistakes can include:
- Pushing through a pain rather than treating it
- Wearing worn down shoes
- Thinking knee pain is due to a problem in your knee
- Not hydrating correctly
- Thinking that because it is warm out, you do not need to warm up your muscles
Recipes for safe summer activities
- Treat even seemingly minor injuries very carefully to prevent them from becoming a big problem. If you experience pain with a summer activity, stop doing what is causing the pain. If the pain does not stop or if it returns the next time you exercise, get the problem checked. Call us for a muscle balance and joint check and an exam of your spinal alignment. You may benefit from our combination of therapies designed for your individual needs.
- If your running shoes are worn, (sometimes even a little) at the heels, it can throw off your gait and cause knee or hip or even back pain. Tip: check your athletic shoes regularly for wear. If they are old, invest in new ones.
Do your feet roll in or out? You may not be able to tell by looking at your own feet. However, if your shoes wear unevenly, that might tip you off. If you suffer repeated bouts of your ankles rolling on you, or plantarfascitis (pain on the bottom of your feet), or knee or hip pains… your feet may be causing the problem. Give us a call and we can check your foot balance for you. Tip: The fix for this is a good set of custom-made orthotics. When we order orthotics for you, we also take into account what your spine looks like and your weight, activity needs and style of shoe that you wear.
- Some knee pains are actually due to hip problems. We have low tech tests we use to determine if the problem is actually in your knee or if it is coming from your hip. Sometimes there is a joint issue and sometimes you have postural imbalances that are causing the problem. We may use a combination of adjustments, therapies and suggested exercises to help your specific needs. We can determine if you have arthritis, a hip injury, a hip bursitis or some other muscle or joint problem causing pain to refer to the knee. Or we can tell if the hip joint or muscles are causing pain in the hip or knee or both.
- Dehydration can cause muscle cramps either during or after exercise. It can also cause fatigue. In the summer it can lead to overheating. Tip: Pay attention to hydration (drink water before exercise, electrolyte drink during exercise and water after exercise).
Signs of heat exhaustion
- muscle cramping
- heavy sweating
- cold pale clammy skin
- fast weak pulse
- nausea or vomiting
If you stay in the sun longer you can get sun stroke/heat stroke which is a more dangerous condition than heat exhaustion.
Symptoms of sun stroke
- trouble thinking
- light headedness like you are going to pass out
- feeling like you have a sudden fever, (your body temperature can spike above 1030 F
- being hot and red and dry not sweating
- rapid pulse
- You can become unconscious if it continues.
What to do:
- Move to the shade or a cooler locationL
- Lie down and loosen clothing
- Apply cool wet cloths to your body
- Vomiting? get medical attention
- If the symptoms are going into heat stroke, call 911 as this can be a medical emergency.
- Do you plan on activities like like water skiing, hiking or participating in an unaccustomed activity? … Get in shape ahead of time. Walk more, or run more, or swim, or exercise a little more than usual to get your body ready for the increased action planned in the coming weeks. Then, right before you step into the water or strap on that pack, warm up your muscles with some lighter activity to get them ready for action. Also remember: come in for your chiropractic adjustments to tune up your body for the upcoming activities.