5 tips to stay injury free

getting active doesn't have to come with aches and pains 

By Pamela Smith, Nurse Practitioner, Intermountain Health

As the seasons change and the days grow longer, many of us feel a renewed sense of energy and enthusiasm to get outside and be more active. Whether it's jogging in the park, hiking on trails, or simply enjoying a walk around the neighborhood, the warmer weather invites us to embrace outdoor activities. However, this transition period also brings unique challenges that can increase the risk of injuries. By taking a few simple precautions, you can ensure that your springtime activities are both enjoyable and safe.

1.Warm Up and Stretch

One of the most important steps to prevent injuries is to warm up and stretch before any physical activity. Cold muscles are more prone to strains and sprains, so it's essential to prepare your body for exercise. Start with a gentle warm-up to increase your heart rate and blood flow to your muscles. Follow this with dynamic stretches that mimic the movements you'll be doing during your activity. This helps to improve flexibility and reduce the risk of injury.

2.  Be Mindful of Slippery Surfaces

With the temps still changing, they can create hidden hazards on sidewalks, driveways, and trails. Slippery surfaces can lead to slips and falls, which can cause serious injuries. To prevent these accidents, wear appropriate footwear with good traction. Look for shoes with non-slip soles and consider using traction devices if you're walking or running on icy paths. Always be cautious and watch your step, especially in areas where water may have pooled and frozen overnight.

3.  Gradually Increase Your Activity Level

If you've been less active during the winter months, it's important to gradually increase your activity level. Overexertion can lead to injuries, particularly if your body isn't used to the increased physical demands. Start with low-intensity activities and slowly build up to more vigorous exercises. This allows your muscles, joints, and cardiovascular system to adapt to the new level of activity. Listen to your body and avoid pushing yourself too hard too soon.

4.  Stay Hydrated

Hydration is key to maintaining your overall health and preventing injuries. As the weather warms up, your body loses more fluids through sweat. Dehydration can lead to muscle cramps, dizziness, and fatigue, which increase the risk of injury. Make sure to drink plenty of water before, during, and after your activities. Carry a water bottle with you and take regular sips to stay hydrated. If you're engaging in prolonged or intense exercise, consider sports drinks to replenish electrolytes.

5. Listen to Your Body

Pay attention to your body's signals and don't ignore pain or discomfort. Even if an injury seems minor, it's a good idea to get checked by a healthcare provider to rule out any hidden issues. Early intervention can prevent a minor injury from becoming a major problem. Rest and recover if you feel any pain, and seek professional advice if you're unsure about the severity of an injury.

At Intermountain Health, our mission is to help you live the healthiest life possible. Taking these precautions will help to ensure that you can make the most of the beautiful weather while staying injury-free.

More from the Experts at St. Vincent Regional Hospital

About St. Vincent Regional Hospital

Founded on our mission of compassionate care 125 years ago, St. Vincent Regional Hospital, part of Intermountain Health, has grown into one of Montana’s largest comprehensive hospitals, serving the healthcare needs of over 400,000 people in our four-state area. Continuing to respond to the needs of our community, we have been recognized as an innovator in trauma, heart, neurological and cancer care. At St. Vincent and Intermountain Health, our 12 primary care clinics, and specialty clinics in and around the Billings area, our goal is to help you live the healthiest lives possible. This also includes caring for the region's youngest patients. We opened the region's first Pediatric Intensive Care Unit staffed 24/7 by Pediatric Intensivists and the only Pediatric Surgery program serving eastern Montana, northern Wyoming, and the western Dakotas.