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Ease into Springtime Exercise to Avoid Injury

When winter finally breaks and those first warm days of spring roll around, it's hard not to be excited about getting outside and getting back in shape. But weekend warriors beware: don't overdo it.

"In general, most people we see in the spring have tried to do too much too fast," said Pietro Tonino, M.D., a sports medicine physician who sees patients at Loyola University Medical Center in Maywood. Tonino treats athletes of all abilities, from beginners to college team athletes and professionals.

He warns that people who start a new sport or who start working out again after being inactive all winter are at high risk for getting injured. The most common problems he sees are overuse injuries of the knee and shoulder. Those hard-working joints easily can be strained if the muscles surrounding them are not strong or flexible enough and the athlete is pushing too hard.

"Ninety percent of the injuries we see are preventable if people had only taken the proper approach," Tonino said. He offered recommendations for getting back into action this spring:

Shape Up
Before going full force with a sport or exercise routine, spend four to six weeks gradually getting back into shape by building strength and endurance. Tonino suggests improving muscle tone through weight training with guidance from a fitness expert on the proper technique, exercises and repetitions. It also is important to build cardiovascular fitness by using a stationary bike, walking or some similar aerobic activity.

Vary the Routine
Following the same exercise regimen every day will work a limited set of muscles and not give those muscles time to recuperate. Tonino suggests altering the exercise routine day to day. For example, someone could work on a stair master one day, the next day lift weights and another day swim laps in the pool.

Stretch
People who rush into a sport or exercise without warming up are more likely to get hurt, but warming up incorrectly - by stretching cold muscles, for example - also can lead to injury. The warm up should start with some light jogging, jumping jacks, walking or a similar activity to increase blood flow. After that, major muscle groups to be used during the work out can be gently stretched. Stretches should be gradual, slow and held for at least 30 seconds. Quick, sudden stretches or bouncing in the stretched position can cause an injury. Stretching is important because muscle functions more efficiently at its proper length, Tonino said.

Don't Push
In this high-pressure society, people often think they can get the most benefit from pushing themselves to the limit. "No pain, no gain is a myth," Tonino said. Gradually and safely getting into shape will yield the biggest payoff.

Cool Down
After working out, some more gentle stretches may prevent "delayed onset muscle soreness" that can hit a couple days after vigorous activity, Tonino noted. Some light stretching also helps dissipate the lactic acid that builds up in hard-working muscles

"It may seem boring and time consuming to approach a new sport gradually and take time for warming up and cooling down. But, waiting around to see a doctor is not much fun either," Tonino said. Recovering from an injury is even slower and more time consuming. Most often he prescribes a program of physical therapy for injured athletes.

To see a sports medicine physician at Loyola University Medical Center or one of our off campus locations, call Healthcare Access Call Center at (708) 216-8563 and choose Option 1.

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