Going to the Beach? Prevent These Common Injuries

In the summer, the sand and sun can look so inviting. If you’re planning on working out or playing sports on the beach, take these precautions to avoid injuries.

As sweltering heat blankets the nation, many head to the beach to enjoy the cooling breezes, calm ambiance, and refreshing waves. The beach is also a popular venue for a variety of summertime activities, including swimming, beach volleyball, surfing, and water skiing. However, these same sports can also cause injuries if you’re not careful.

So as you put on your swimsuit and slather on the sunscreen, think about precautions you can take to avoid common sports injuries at the beach. We’ll give you some to start with so you can have a fun and safe summer.

Common types of summertime injuries

Exercising in the warm months can be exhilarating. Yet there are potential injuries your musculoskeletal system can experience as you enjoy the outdoors, such as:

• Sprains and strains. Quick changes in direction in sports like beach volleyball can sprain and possibly tear the ligaments and tendons in the knee and ankle. Playing on the sand can also cause pulled hamstrings if you don’t spend enough time warming up.
• Overuse. Playing volleyball can also strain your shoulder joint from repeated overhead motions, leading to overuse injuries such as rotator cuff tendonitis. Swimming is another great exercise, but it can also strain the shoulder muscles if overworked.
• Fractures. Hitting a hard surface like sand can fracture bones. Surfing and water skiing can also pose this risk if you accidentally collide with another surfer or object in the water or experience a severe wipeout.

7 ways to prevent common summertime injuries

You don’t have to avoid the beach this summer. Just keep these tips in mind for an injury-free sandy getaway:

1. Start slow. Jumping into a vigorous workout after a winter of hibernation will set the stage for an injury. Whatever activity you engage in, start slow and gradually build up your endurance and strength.
2. Stretch before and after. Just because it’s warm out doesn’t mean your muscles are warmed up, too. Before any workout, take five minutes to do dynamic stretches such as arm circles and knee lifts. Afterward, cool down with static stretches in which you stretch until you feel a slight pull in the muscle. Hold all stretches for at least a minute.
3. Cross-train. Cross-training is another way to get your muscles in shape and prevent injuries. If you play volleyball, try an exercise that is less stressful on the joints, such as biking and swimming. By building more muscle groups, you’ll avoid overuse injuries.
4. Perfect your technique. Sports like volleyball, swimming, and surfing require proper form to avoid injuries. Work with a trainer or coach to perfect your technique and prevent injuries.
5. Know your surroundings. The uneven surface of a sandy beach presents numerous hazards if you step the wrong way. The water may look calm, but there could be hidden dangers of unseen rocks and other objects. Always be aware of your surroundings to stay safe while enjoying the land or water.
6. Hydrate and eat right. Working out in the warm sun saps your body of water quicker than you think. Keep a water bottle handy and sip frequently to prevent muscle cramps from dehydration. Also, try to eat plenty of grains, fruits, vegetables, and lean protein to keep your energy levels high. If you tire out, you’re more likely to suffer an injury.
7. Rest. When you feel tired or achy, rest your body and give it time to recoup before the next workout. Remember, you’re at the beach, so take some time to simply relax on the sand and enjoy nature.

Have a safe summer

If you’re returning from the beach with a suspected injury, don’t hesitate to see a physical therapist at All Sports Physical Therapy. Our professionals can help you shape up for a summer of fun and get you back to the sand and sun in no time. Contact us today for a consultation.