The arrival of warmer weather can often be a "call to action" for people who have led a sedentary lifestyle during the winter. The fresh air and warmer climate motivates many people to take up a new activity, resume an outdoor sport they haven’t played since the fall, or simply get more exercise.

While all forms of exercise and sports can be healthy and fun, they carry with them the risk of injury for beginners and experts alike. If your body is unaccustomed to the new activity, you may suffer an acute injury. Those who maintain a regular schedule of activity may suffer other types of injuries, due to overuse of muscles and joints.

Types of Injuries

Musculoskeletal injuries come in many forms with varying severity, but they fall into two basic categories: acute injury and overuse injury. Acute injuries, such as torn muscles or tendons, happen either as a result of accidental trauma, or from pushing the body to perform beyond its limits, without any pre-conditioning.

Overuse injuries, such as tendonitis, stress fractures, and inflamed joints, are the result of continuous, repetitive stress on bones and soft tissue. Even those who claim to be physically fit or who regularly play a particular sport can injure themselves if they "overdo it."

"Even someone who isn’t an athlete, or who doesn’t work out can injure him or herself," said Dr. Charles Brown, Orthopedic Surgeon at MKMG for almost 23 years. "Even simple, repetitive activities like typing on a keyboard or continuous gripping of objects can also cause inflammation around the joints."

Preconditioning

One of the best ways to reduce the risk of injury is to precondition your body for activities requiring repetitive movements -- these include everything from jogging and walking on a treadmill to playing baseball or soccer. If you haven’t exercised or played a sport in a few months, you shouldn’t start out expecting your body to perform at full capacity.

"The key is to start slowly, then build up incrementally," Dr. Brown said. "Listen to your body -- if it objects, and you have pain, heed the warning and back off a bit."

For those who are beginning a new exercise regimen for weight loss, Dr. Brown suggests alternating between several different activities so that specific joints and muscle groups can rest between workouts.

"Varying the types of stress you put on your body, such as alternating between jogging, bicycling and swimming, gives the different body structures and tissues a break from the repetition that could cause injury later on," he said.

Stretch It Out

"Stretching," Dr. Brown said, "is one of the most crucial preventive techniques, yet it is also the most commonly overlooked. The less flexible you are, the more likely you are to inflame, sprain, or tear muscle tissue."

Stretching is simple, and need not be time-consuming to be effective. Dr. Brown recommends stretching both before and after exercising or playing a sport. Five minutes or so is usually sufficient, as long as you stretch correctly. Be sure to stretch the entire body and don’t ignore any muscle groups. Push your muscles to a noticeable but comfortable limit, without bouncing. Then, hold them steadily for about ten seconds.

Don’t Forget Your Equipment

Unfortunately, stretching and muscle conditioning do nothing to prevent accidental injury. That is why wearing the proper protective equipment and shoes/sneakers is extremely important. Of course, the type of clothing and equipment you need varies by the sport or type of exercise you do. Those who put repeated stress on their feet, through walking, jogging, aerobics or high-impact sports, should wear sneakers with enough arch support, and replace them when they become worn out. Rollerbladers and in-line skaters need helmets, as well as knee, wrist, and elbow pads to prevent fractures during a fall.

If You Need Treatment

Of course, there is a certain amount of discomfort associated with any new exercise or sport you undertake. If the pain doesn’t subside, or if it interferes with your daily life, you may need treatment. Fortunately, according to Dr. Brown, 90-95% of his patients can be treated simply.

"The vast majority of patients do not need surgery," he said. "Some may simply need to modify their activity, or may benefit from anti-inflammatory medication. Others may require physical therapy, or a consultation with a neurologist to check for nerve-related problems. Fortunately, all of these services and treatments are available right here at MKMG."

He concluded that most exercise and sports-related injuries can be avoided by simply paying attention to your body and being careful not to exceed its capacity.

"Total fitness is a combination of flexibility, power and endurance," Dr. Brown said. "The best way to achieve this is to start small and build gradually within each area."

If you have questions about how to protect yourself from musculoskeletal injury, or want more information about treatments, contact MKMG’s Orthopedics Department at 242-1365.