Recommendations from the College of Kinesiologists to avoid injuries in summer

Individual physical activity and group sports are healthy habits, but to avoid inconveniences or possible injuries, the College of Kinesiologists of the Province of Buenos Aires (CoKiBA) disseminated a list of useful recommendations and suggestions that are easy to comply with.

An injury from poor exercise can complicate family vacation planning. That is why from CoKiBA they explained the main tips to avoid having to have a bad time while practicing some disciplines or typical summer activities, on beaches, the sea or the mountains.

As explained by Luciano Gáspari, from Mar del Plata, a member of CoKiBA and a specialist in sports kinesiology, “accidental” or “overload” injuries can occur in contact sports.

Near the water or in the coastal area, surfing, SUP, beach volleyball, open water swimming, beach soccer are practiced frequently. In these activities, “rotator cuff” injuries in the shoulder, lower back pain and ankle instability are common.

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In the Sierras with the extension of cycling. Trekking or trail running, ankle and knee injuries tend to prevail (in this case patellofemoral and meniscal injuries)

In the mountains, accidental injuries are more common, where the traumas caused during climbing appear on the scene, and can cause multiple injuries, and more than one at a time. Also in the practice of climbing, injuries to the tendons of the hands can appear due to the incorrect use of pulleys, listed Gáspari who works for the Club Atlético Peñarol in Mar del Plata, in the Rugby Union of that city and is part of the Board of Directors of the Association of Sports Kinesiologists.

From this brief list, the graduate provides the first and main recommendation that applies to all sports: “The lack of progressive preparation or training, with all that this entails, implies one of the greatest risks of injury in any sport”.

In addition, Gáspari maintains that “you can never fully prevent the possibility of injury, but rather reduce the risk of it occurring.”

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The third suggestion of the kinesiologist: Try not to make greater efforts than what one is used to doing periodically during the year.

If you insist on pushing yourself, then comes the fourth recommendation: prepare well beforehand and, on subsequent days, move with very light workloads, giving yourself 2-3 days to recover and do another high-load stimulus again.

As a 5th option to reduce risks, he proposes to practice strength training.

Gáspari ensures that these suggestions apply to both children and adults. “Logically there are differences related to the objective of each stage of development, to the handling of charges, but there are no differences when it comes to prevention,” said the lawyer.

Sixth recommendation: Take advantage of and value the importance of clothing and the specific elements or materials that are used to give more functionality, protection and comfort to the athlete or, for example, to save energy.

In case of having any discomfort and persisting in sports practice, it should be noted as a call for attention. For these cases, Gáspari proposes an eighth option: start to lower the training load but do not stop moving, and – if possible – quickly consult with a sports professional.

Another recommendation: for those who are amateurs, in summer, do not practice more than 20 minutes per day in any sport or activity.

And to finish, Gáspari completes with the tenth piece of advice, in this case, well-known but it is necessary to reiterate: hydrate, not only during practice, but also before, after and daily beyond the time of doing any sport.

He also considers that “a balanced diet is important in all aspects, to have a good state of health and that the metabolic functions of our body develop correctly. With high temperatures, it is recommended to choose fresher foods such as fruits, smoothies, etc., but above all, complete hydration is advisable. I don’t usually meddle in the professional field of Nutrition. I have the habit of referring patients to sports professionals specialized in Nutrition”, said Mr. Gáspari.

RECOMMENDATIONS:

  1. Progressive preparation or training before a sports practice.
  2. You can never fully prevent the possibility of injury, but you can reduce the risk of it occurring.
  3. Try not to make more effort than the person is used to doing periodically throughout the year.
  4. If you insist on a practice that exceeds the effort to which the person is used to, prepare yourself at least a few days before with exercises and then move with very less workloads, giving yourself 2-3 days to recover before doing another stimulus of high load.
  5. Try to practice strength training with a professional follow-up
  6. Take advantage of and value the importance of clothing and the specific elements or materials that are used to give more functionality, protection and comfort to the athlete or, for example, to save energy.
  7. In case of having any discomfort and persisting in sports practice, it should be noted as a call for attention.
  8. At the first sign of pain or possible injury, start to lower the training load but do not stop moving, and – if possible – quickly consult a sports professional.
  9. For those who are amateurs, in summer, no more than 20 minutes per day of practicing any sport or activity.
  10. Hydrate, not only during practice, but also before, after and daily beyond the time of doing any sport.

Recommendations from the College of Kinesiologists to avoid injuries in summer