Fitness Lab. Summer Injury Prevention



Are you ready for the summer? We know we are! The warm weather poses so many new and fun activities, from summer teams to beach trips to clubs and camps; however, these activities also pose the risk of sustaining an injury. With all the hustle and bustle of summertime activities, it can sometimes be difficult to remember to take care of your health on top of everything else you have going on. At The Fitness Lab, we want to make sure you are still maintaining your optimum levels of health and fitness, even when you’re lounging on the sand! Contact us today for more information, and follow our helpful tips below: 1. PREPARE. Are you planning on hiking, climbing, or strolling through a trail this summer? If so, it is important to prepare for the terrain beforehand. Knee injuries are common when moving along unsteady surfaces. Hiking boots with proper traction will help you maneuver those uneven terrains without the risk of slipping or falling. If needed, custom orthotics may also be fitted to your boots, in order to make the journey easier and more comfortable for you, in addition to decreasing your risk of injury. 2. TRAIN FOR YOUR SUMMER TEAMS. Are you part of a summer sports team? If so, it is important to make sure you prepare your body for the upcoming season beforehand! Use this time to start training, maintaining a nutritious diet, and strengthening the necessary parts of your body. This will help avoid unnecessary injuries during your season. At The Fitness Lab, we offer sports performance and training classes to train your body for your specific sport! Contact us to find out how we can get you to your peak performance for your summer team. 3. RUN RESPONSIBLY. The summer is a great time to get back into running – and many people take advantage of that! Running can lead to some accidental injuries, such as Achilles tendinitis, sprains, or shin splints. By wearing the proper footwear and

maintaining a proper running technique during the summer months, you can run responsibly without the risk of sustaining an injury. Make sure your feet are always aimed in the direction you are running, your body is leaned forward, and your knees are soft and bent, in order to lessen the impact of the ground. Most importantly – always warm up beforehand! Contact us to find out other ways we can help you improve your technique.. 4. AVOID YARDWORK-RELATED INJURIES. Cutting the grass, trimming the hedges, weeding, tending to the garden… there is a lot of yardwork required in the summer months! Back and knee pain are common issues that can occur from tending to a yard with poor technique. Below are some helpful tips for avoiding back/knee pain while doing your outdoor chores this summer: • Lift with your legs, not with your back. • Squat down to kneel when working at ground-level, rather than bending over. • Use tools to lessen your load. • Maintain the natural curves of your spine when working on your yard. • When lifting, keep objects close to your body. • Use knee pads when kneeling for extra protection. • Much like any other physical activity, warm up beforehand! 5. CONTACT US FOR HELP. At The Fitness Lab , we want to make sure you stay safe this summer– we want you to be able to enjoy it! If you find yourself in any sort of pain, or if you’d simply like some extra motivational assistance, don’t hesitate to contact us. We can design an individualized treatment plan for you, based on your specific needs and goals. We’ll help you prepare for the summer so it can be one to remember!

A R E Y O U L E T T I N G Y O U R PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

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