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Take it slow when getting back to physical activity |
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May 14, 2012
SPRINGFIELD — As the weather warms, experts have an important warning for adults and children spending more time on the playing fields: Take it slow when resuming your favorite sports from baseball to soccer and from golf to track.
"Getting yourself back in shape to play sports isn't something that happens overnight," Dr. Julio Martinez-Silvestrini, staff physiatrist, Baystate Physical Medicine and Rehabilitation, said.
He stressed that pushing the body too far can cause physical injury, especially for those lacing up their running shoes.
"We call them the terrible TOOs — too much, too fast, too soon. It takes at least two weeks to get into even minimal shape for participating in any recreational sport. Listen to your body and watch for any pain or discomfort you may be having, as well as feeling fatigued. It's your body saying it has had enough," Martinez-Silvestrini said.
The sports medicine expert noted runners often suffer from muscular strains and tendonitis. He said to help prevent these injuries, runners should take it slow if they are beginning a new regimen or are first-time runners. They also need to change their footwear every six months.
As the spring and summer months give way to more team sports — from soccer to baseball to volleyball and a host of others including field hockey, tennis and more — it's important to remember that most injuries, some 62 percent of them, occur during practices, not games.
To "play it safe" before beginning any sport — whether spring, summer, fall or winter — consider some pre-conditioning such as aerobic exercise, walking, cycling, or jogging for 30 minutes, at least four times a week. It's also important to include a minimum of 15 to 20 minutes of weight training twice a week to get into shape, Martinez-Silvestrini noted.
Martinez-Silvestrini also suggests that anyone, whether a school athlete or adults who have been inactive for a while, first get a general physical exam to make sure their bodies are in good shape to begin playing sports.
According to Safe Kids of Western Mass., headquartered at Baystate Children's Hospital, each year more than 30 million children are involved in sports during school and in the summer months from joining "little leagues" to participating at camp. Each year in the United States, more than 3.5 million children ages 14 and under are treated for sports injuries. While collision and contact sports are associated with higher rates of injury, injuries from individual sports tend to be more severe.
Martinez-Silvestrini, who is fellowship-trained at the Mayo Clinic and board-certified in sports medicine, noted the most common types of sport-related injuries in children are sprains (mostly ankle), muscle strains, bone or growth plate injuries, tendonitis and contusions, although more serious injuries, such as fractures, ligament or tendon tears may also occur.
The Baystate sports medicine expert said medical professionals, coaches, parents, and even athletes themselves should be concerned at the growing number of concussions that occur during play. It is estimated that some 3.8 million youngsters suffer from sports and other recreational concussions each year, which untreated or recurring can lead to neurological disorders such as dementia and Parkinson's disease.
Safe Kids of Western Mass. offers the following precautions to help keep kids safe while playing sports outdoors during the warmer months of spring and summer:
Always wear appropriate protective gear for the activity — for practice as well as games — and make sure it's the right size and properly adjusted.
Make sure responsible adults know and enforce the safety rules of the sport, are present to provide supervision, and are trained in first aid and CPR.
If you're playing outside, wear SPF 15 or higher sunscreen.
Follow the rules. In most sports, the rules are based not only on sportsmanship, but safety.
Stay hydrated. Drink plenty of water or electrolyte sports drinks before and during the activity, and rest frequently during hot weather.
The Baystate physician emphasized never to play through an injury.
"Get immediate help from a coach or trainer and be sure to mention everything that hurts or aches. All coaches should have a plan for dealing with emergencies," Martinez-Silvestrini said.
Baystate Rehabilitation Care hosts a Sports Clinic every Monday from 1 to 7 p.m. at 360 Birnie Ave. They also provide acute care for sports, exercise and other athletic injuries within 24 to 48 hours.
"My personal goal is to evaluate and treat athletes as soon as possible to minimize their time off the court or field and to help them recover fast. A 'wait-and-see' approach may work for some types of injuries, but not usually for sports injuries," Martinez-Silvestrini said.
For more information, visit www.usa.safekids.org.
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