Preventing Injuries When You Exercise Outdoors

If you live in the Las Vegas area and enjoy exercising outdoors, then you may already know about the importance of preventing heat-related illnesses by drinking plenty of water and replacing your electrolytes. But what about preventing orthopedic injuries? Following some simple preventive tips can help keep you in the game and reduce the possibility of an unexpected trip to the emergency care department at Sunrise Hospital and Medical Center .

Choosing Proper Footwear

When you watch this featured video, you’ll hear one of the orthopedic surgeons at Sunrise Hospital and Medical Center explain the importance of selecting proper footwear. For runners, this is particularly important because of the stress exerted on the foot. This surgeon recommends choosing a well-cushioned shoe that features a sturdy back around the heel to reduce the possibility of twisting the ankle. Arch supports can also be helpful for athletes who have high arches.

Warming Up and Cooling Down

Warming up your muscles before working out might help you avoid a trip to the hospital. Walk quickly for five to 10 minutes before breaking into a jog. End your workout by walking for about the same amount of time. Enjoying a cool down period will help normalize your body temperature and heart rate. Stretching regularly is another good way to maintain your flexibility. Some experts recommend stretching after warming up or cooling down, rather than stretching “cold” muscles.

Varying Your Workouts

Performing the same workout over and over again may increase your risk of overuse injuries such as stress fractures. Instead, consider introducing some variety to your workouts . If you’re a runner, you might add in some time on your bicycle or visit a local gym to lift some weights.

The Orthopedic & Spine Program at Sunrise Hospital and Medical Center features a multidisciplinary team of specialists who is dedicated to providing superior care to our patients. Residents in the Las Vegas area can request a physician referral by calling our Consult-A-Nurse line at (702) 233-5300. Or, visit us online to read more about our specialty services, including stroke care, emergency care, and heart health services.

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