Fall sports are kicking off in Central Texas, and Texas Orthopedics wants to help keep athletes safe, healthy, and in the game. If you are returning to sports after a hiatus from physical activity over the spring and summer, our team of orthopedic surgeons and physical therapists recommend these tips to ease back into physical activity and avoid injury.
- Gradually increase your activity level
Don’t try to pick right back up where you left off in the spring if you’ve been out of physical activity for a long period of time. Instead, start slowly and gradually increase the intensity and duration of physical activity over the course of several weeks.
- Always warm up and cool down
Taking your muscles from 0 to 60 at the beginning of your workout can greatly increase the risk of injury, including ankle sprains, wrist and hand injuries, tendon tears and more.
To avoid these added risks, always warm up and stretch for several minutes before exercising or playing fall sports like football and volleyball.
- Stay hydrated
It’s blazing hot outside in Central Texas, even in the fall, and staying hydrated is a key component to injury prevention. Keep plenty of water at hand to reduce the likelihood of muscle cramps and therefore certain types of injuries, like muscle strains and tears and bone fractures.
- Establish a routine
Establishing a routine will help you ease back into training again and keep you on track to complete a thorough warm-up and cool-down each time you exercise.
Working out regularly will also help your body adjust to a new level of physical activity so that you can gradually accomplish more day by day.
If you do find yourself injured, Texas Orthopedics is here to help. Schedule an appointment online or call (512) 439-1001 to see one of our board-certified orthopedic surgeons at one of our 8 Austin area locations.