In summer, it was more time for sports but if one thinks he is a champion and never lead the rest of the year, his muscles and tendons will not appreciate! So here are some tips for getting back to sport in summer safely.
- Resume a sport in summer: yes, but with caution!
- Time, space and foolproof motivation to get fit: it’s good, but it is not everything.
- In sports, it’s not because we want, it’s because we can!
Get to the sport in summer: well aware of the risks
Muscles, tendons and ligaments may suffer even more than in summer because of the high temperature and the slightest dehydration can have serious consequences, e.g. 1% of water loss (i.e. 700 grams for an adult weighing 70 kg) is 10% capacity in less muscle. So we have to resume smoothly and always under medical advice once passed the 40 years.
Indeed, the accident risk is even greater than it is a total lack of training. We overestimate our abilities on the grounds of those were 20 years earlier, it was good or sports, which is involved in a match where we follow a group of friends stronger than us, it forces us to force.
Each year, tens of thousands of vacationers, too eager to engage in a sport are paying for these indiscretions with the cramps, sprains, strains and sometimes a myocardial infarction (Heart Attack).
Do everything to prevent accidents related to sports in the summer
Many accidents occur late in the session (due to fatigue) or the hottest hours of the day (due to dehydration).
- The best prevention is to play sports when the temperature is mild (early morning).
- We must also think about drinking choice, 3 or 4 sips every 10 minutes of an orange juice cut with water, adding salt at 1 to 2 grams per liter, because their fructose is the ally of long-term muscle strain.
- Always eat nutritionally, the small dishes are rich in meats and meat should be eaten in moderation because proteins produce wastes that overwhelm the kidneys and promote tendonitis.
- It is better to prefer complex carbohydrates (pasta, bread, rice…).
Finally, it is better to involve in different sports in small doses to avoid concentrating all its efforts on the same muscle group.
Above all, never force, even for a break when you feel the need: if you can no longer speak without mincing words, is that you are already beyond your capabilities.
While reacting to an incident during a workout
If you have a tight muscle, into a ball and that hurts:
That signals a contraction and announced that the muscle was stretched. It is time to stop or face the risk of complications. Meanwhile, to ease, we can massage the leg from the ankle towards the heart to relax and stretch the contracted muscle.
If you feel a sudden pain:
Means, muscle fibers were torn (hamstring). This happens when our business is too long compared to our physical abilities. As the injured must be land filled, there is nothing else to do than visit a doctor soon. The doctor usually prescribes crutches and a dozen of physical therapy to rebuild the muscle work smoothly.
If it twists the ankle:
A sprained ankle due to distension of the external ligament is the most common case that occurs, such as when setting foot in a hole. If the pain goes away as soon as one puts his foot flat on the ground and there is no swelling, no blue, no need to consult. Just relax for the day.
But if walking is painful or swollen ankle, there is only one choice, go to the doctor and after radiography he/she will put a restraint or a cast for 3 or 4 weeks (when a small bone in foot was torn off).
If you feel a pain for hours after the workout:
This is probably an inflammation of a tendon overworked (tendonitis). It is even certain if we play tennis with tennis racket too heavy, rope too tight or if it was a very poor technique (tennis elbow). Or, if you run too hard on a floor, with bad shoes: this time it is the Achilles tendon which is affected.
The solution: to relieve cold and sick, leave the tendon at rest for at least two weeks.
If pain persists for months:
Is that the initial problem was not properly supported. Sometimes you have to operate, especially in cases of ligamentous instability after a sprained badly treated. A good reason to leave no stone unturned when the incident occurs!