As temperatures rise and outdoor activities increase, so does the risk of orthopedic injuries. We spoke with Dr. Khalid Yousuf, medical director of orthopedic total joint services and orthopedic surgeon on the medical staff at Baylor Scott & White Medical Center – Plano and East Region medical director of hip & knee arthroplasty and orthopedic technology & robotics, as well as Dr. Sheena Black, orthopedic sports medicine surgeon on the medical staff at Baylor Scott & White Medical Center – McKinney, to share important tips on how to enjoy summer activities safely.
Summer weather means more people are enjoying outdoor activities and that means more opportunities for the most frequent injuries such as knee and back sprains and shoulder injuries, often a result of hiking, biking, high-speed sports or athletics and, yes, even climbing a ladder in the yard.
While individuals of all ages partake in summer activities, certain demographics may be more vulnerable to orthopedic injuries. Dr. Yousuf and Dr. Black emphasize individuals with compromised bone quality, including the elderly, those with osteoporosis, and those with low vitamin D levels, face a higher risk of sustaining fractures from falls.
HOW TO PREVENT INJURIES
1. STAY HYDRATED
Dr. Yousuf says while dehydration may not directly cause orthopedic injuries, proper hydration is crucial for overall health, especially during increased physical activity. Dehydration, exacerbated by hot weather, poses a risk factor, potentially resulting in cramping and heightened muscle tension, jeopardizing athletic performance and elevating injury risk. "Muscles function optimally when hydrated," says Dr. Black. "Dehydration can lead to muscle cramping and increased susceptibility to strains, tears and sprains."
2. WARM-UP
Just because the weather is warm, doesn’t mean your muscles and joints are warm. Warm-up routines help gradually increase blood flow to muscles, improving flexibility and reducing the risk of strains or tears. Dr. Black stresses the importance of incorporating dynamic stretches and mobility exercises into warm-up routines
tailored to your planned activity.
3. BUILD YOUR ENDURANCE
Dr. Yousuf says it’s important to gradually increase activity levels and cross-training to build endurance and strength effectively. "Starting off slower and incorporating diverse exercises like yoga and flexibility training can help prevent injuries."
4. PROTECT YOURSELF
Dr. Yousuf and Dr. Black recommend using sports-specific protective gear, such as helmets and pads, whenever necessary. Additionally, safeguarding yourself from the sun is crucial. This involves wearing hats, sunglasses, sun-protective clothing, and applying sunscreen. For yard work, even a good pair of shoes can make a
difference. According to Dr. Yousuf, proper footwear (and having a helpful assistant) can reduce injuries when using ladders or stools.
5. WHAT TO DO IF INJURED
When injuries occur, their severity dictates the appropriate steps to take. In most cases, following the RICE method — rest, ice, compression, and elevation — is recommended. Sprains and strains often improve within 1-2 weeks. However, Dr. Yousuf and Dr. Black agree, persistent pain warrants a physician’s evaluation. Additional steps may include X-ray screening and physical therapy.
Recognizing when an injury is more than a sprain or strain is crucial. When a bone is broken, it typically manifests as intense pain, swelling, redness and the inability to bear weight, often accompanied by swelling and bruising. Depending on the severity of the break, a noticeable deformity may also be present. If you are experiencing these symptoms, it is best to seek immediate medical attention.
For more information about orthopedic health or to find a physician on the medical staff at a Baylor Scott & White Health facility, visit www.bswhealth.com/find-care.
Physicians provide clinical services as members of the medical staff at one of Baylor Scott & White Health's subsidiary, community or affiliated medical centers and do not provide clinical services as employees or agents of those medical centers or Baylor Scott & White Health.
