This is the time of year that we tend to see as our recovery season. Recovery from the sedentary, over-eating, under active lifestyle that winter often demands. Now that winter with all its snow and ice, and frigid temperatures are behind us, it is time to get in shape!
Some of us will start walking, some running, some will take up tennis or get out the golf clubs. For students maybe it is track or soccer. For some it may be basketball or softball. Whatever your sport there are some important considerations to avoid injury.
First it is important to know your individual limitations. If you are diabetic or have heart disease or hypertension, or other systemic conditions, it is extremely important to talk to your family doctor before beginning.
Second it is important to start at the right level for your current physical condition. If you have not maintained your fitness level through the winter, as most of us are guilty of, you cannot expect to start this spring where you left off last fall. If you used to walk 3 miles/week, for instance, you may want to start at 1/2 to 1 mile and increases each week or so by a half-mile until you reach your goal. Runners are particularly guilty of this, eager to get out and hit the trails and roads without gradually working their way back to the desired mileage. Injuries or overuse syndromes are common when you ask your body to do things it is not quite ready for. Flexibility is another important part of sports that we neglect, not only when we start out, but even if we are actively exercising daily or several times each week. It is important to stretch and maintain good range of motion, again to avoid injuries such as tendonitis and fasciitis. It is best to warm up, stretch, then do your walk, run, etc, then do a cool-down stretch when finished. Cold stretching, that is with no warm-up, also puts you at risk for injury.
Thirdly, use the proper shoe for the activity you intend to pursue. If you have been in a store that sells athletic shoes recently, you may have been overwhelmed by the choices. There are shoes for almost any exercise or sport you can imagine. In most cases it is important to use the shoe that is labeled for your sport. Those of us that are old enough can remember Red Ball Jets and PF Flyers. Later came Converse, finally Nikes and all those that followed. Until Nikes in the early 70’s most “sneakers” were pretty much the same. A little canvas with a rubber sole and little or no arch support. How in the world did we even walk let alone run, in a shoe like that? Now shoes are made for basketball, tennis, volleyball, soccer, walking, running, cross-training, aerobics, etc…. The big trend in shoe research started with running shoes in the Nike era and hasn’t slowed down much since then. There are several very good quality brands of runners out there, and now there are even technical or mountain running shoes. These are a favorite of climbers and those that run trails because of their improved traction, water resistance, lightweight, and of course their really cool looks.
When you choose your shoes for this spring’s activities go to a store where the salespersons are willing to fit you properly. It is always helpful if you find a clerk that enjoys your sport and has knowledge of what it demands as well as how the different shoes compare. On-line searches for the various shoe types makes it easy to do research from home or the library. You can find articles comparing the various brands of shoes in categories such as price, durability, weight, shock absorption, cushioning, etc. There are also many products that can enhance the shoes, such as insoles, arch supports, and custom orthotics – that are tailor made for you.
So, get out and get fit – but remember to be smart about the shoes you wear and the exercise you choose!
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