Whether you’re an outdoor sports enthusiast, a dabbler, or a full-blown adrenaline junkie, you’ve likely been trying to fit in plenty of active fun in the sun while the weather permits. For some, this may mean relaxing on the shore of your favorite lake or beach, and for others, it may mean taking advantage of water sport season.

While a great form of exercise during the summer months, like any activity, water sports can be dangerous without necessary precautions. Even if you consider yourself a seasoned pro, it is critical to prepare for the safest possible session on your waterskis, wakeboard, surfboard, jet ski, kayak, or other watercraft.

What to Do Before Hitting the Water

Water sport injury prevention is just as much what you do outside of the water as what you do in it. Here are a few tips on what to do before you get into the water to save you a world of potential trouble in the future.

Hydrate
Hydration is essential for the body in general, but it is particularly important during exercise and heat, and you’ll be experiencing both while out on the water in the summertime. The musculoskeletal system works best when it is hydrated, so drink up to prevent muscle cramping, tears, and strains.

Stretch
Stretching lowers the likelihood of injury on land and in the water. Do some dynamic warm-ups before practicing any sport, specifically focusing on mobility in the ankles, calves, and neck.

Inspect Your Gear
Inspect your gear to double check that everything is functioning as it should be. Rogue binding or loose screws can cause major problems down the line if they go unnoticed.

You may also want to bring supplemental gear that can increase your comfort and safety in and out of the water, such as a basic first aid kit for any minor bumps or scrapes, or even a specialized device to prevent swimmer’s ear by removing lodged water from your ears after any falls.

Wear a Helmet
Make sure your helmet is secure. A good rule of thumb: if you’re practicing a sport in which you’d even pause to consider wearing a helmet, you definitely should strap one on. Many people assume that water makes for a softer landing. In fact, water essentially turns to concrete above 15 mph, putting you at high risk for concussions. Wear protective headgear anytime you can, and be sure to replace it after a big fall if necessary.

What to Do While in the Water

Once you’ve completed a good warm-up session and secured your protective gear, it’s time to play! Just remember to keep your safety in mind at all times, and try not to get caught up in going too hard, too fast. Here are a few things you can do to prevent injuries once you’re in–or on–the water.

Choose Your Surrounding Area Carefully
Even if you take all the other precautions on this list, your surrounding environment can also cause injuries if you don’t scout it carefully. Avoid areas that are overly crowded. While you may know what you’re doing, someone else may not, which could result in their injuring you by accident. Know where you’re getting in and out of the water, and make sure you verify how deep it is before leaping in.

Pay Attention to the Weather
Summer weather is often agreeable, but there’s always a risk of a summer storm or high winds. Pay attention to what’s going on around you, so you don’t end up in the middle of a body of water when inclement weather hits. If anything seems off, head for land sooner rather than later.

Be Realistic
Know your experience level and practice accordingly. If you’re a novice, take it slow and progress gradually instead of rushing ahead several steps. When people try moves they aren’t prepared for, injuries tend to occur.

Despite our best planning and regardless of experience level, accidents happen. If you sustain an injury, even a seemingly minor one, seek treatment from a sports injury expert as soon as possible.

Spencer Chiropractic Center has the experience necessary to provide the care you need for recovery and to get you back into your chosen sport as soon as possible!

For outdoor sports enthusiasts, winter is the most wonderful time of the year for more than one reason. Between skiing, snowboarding, sledding, tubing, ice-skating, snowshoeing, and so much more, adrenaline junkies are bound to have overflowing itineraries during the frozen season.

Of course, as with any sport, there is a considerable risk of injury. This is especially true with seasonal hobbies and activities you don’t train for all year. It’s important to prevent injuries before hitting the slopes so you don’t get sidelined by an injury (and miss out on all this sweet yet fleeting season has to offer). These tips can help you stay safe and healthy.

Warm Up

Always stretch out and warm up your muscles before doing any winter activity. Light exercise, like jumping jacks or a half mile on a treadmill, can also help.

Know Your Limits

If you’re tired, call it a day. A lot of people are injured when they’re trying to go for one last mile of trekking or one last run down the slope. You’re more likely to fall, to crash, and to otherwise get injured in the process if you’re exhausted and your guard is down. Know your limits, and understand that the cold weather could cause you to reach them sooner.

[Related: Chiropractic Care for Athletes-End Joint Pain!]

Keep Hydrated

Remember to keep hydrated. This is easy to forget when it’s cold. Thirst is not as obvious as it is when you’re sweating and running in 90-degree summer weather. But adequate water intake is just as important to avoid dehydration.

Dress Appropriately

Dress properly. You need warm clothes, but you also want clothes that don’t restrict your range of motion and maintain breathability.

Check Your Gear

Make sure skates are tied tight and laced all the way up; double-check the boots and bindings on your skis and snowboards. You’ll also want to ensure you have the right safety gear as well. That means helmets for snowboarding, skiing, and hockey. You may even choose to wear a helmet while tubing and sledding.

Have a Friend Close By

Of course, sometimes injuries are unavoidable. If you are hurt, ask a buddy to find medical attention as quickly as possible. Participating in winter sports with friends is critical, as you don’t want to be alone in case of injury or any other sticky situation.

Even after initial care, it’s wise to seek post-injury treatment such as chiropractic sports medicine to help get you back on your feet, promote whole-body healing, and prevent lasting issues.

Be safe out there this year, and remember to keep the winter fun going strong for years to come by preventing and caring for any injuries! Contact us today to talk about what we can do to help.

Athletes are supposed to be the ones making something look easy—that fastball pitch, wicked serve, or five minute mile. But in order to perform quickly, deftly, and expertly, athletes need to be able to perform painlessly.

One of the biggest setbacks facing many athletes is joint pain, and the risk only increases throughout your career. Years of impact can cause the the cartilage cushion between your joints to erode, or repetitive muscle contraction can pull bone structures out of alignment. Chiropractic care can not only reduce joint pain or help reduce the risk of joint injury, it can improve mobility and noticeably improve performance.

“I think it should be mandatory for athletes to see a chiropractor.”– former Major League Baseball player, Barry Bonds

Chiropractic Care and Sports Medicine

90 percent of world-class competing athletes are estimated to use chiropractic care to increase performance and prevent or treat injuries. Hundreds of chiropractors accompany Olympic teams to the games, and in 2012 chiropractic care became one of the core services offered by the host country to athletes. Chiropractors are a big part of sports medicine, and there are some things they’re especially capable of treating.

Tennis, Pitcher, or Golfer’s Elbow

Elbow pain, often known as either lateral epicondylitis (as in tennis elbow) or medial epicondylitis (as in golfer’s elbow), is usually caused by inflammation in the joints. Bending your wrist or gripping tightly with your hand—as you might in tennis, golf, baseball, and other sports—causes your tendon to contract against the bone. Overuse of the tendon injures it, and it either becomes inflamed or the cells of the tendon themselves begin to degenerate.

A chiropractor can not only help reduce the stress on the tendon and the bones of your elbow, but also give you advice for how to protect yourself in the future.

Runner’s Knee

Knee pain is extremely common among athletes because so many sports involve jumping, running, or bending at the knees. Though especially problematic for runners, who often expose their knee joints to daily exertion and pounding impact, “runner’s knee” can affect anyone.

The symptoms typically include knee pain when the joint bends, a popping or scraping sound or sensation, and pain directly behind or slightly above the kneecap. The pain is often caused by poor alignment in the hips or spine that cause the athlete to over- or under-pronate, putting unequal pressure on the joint. Realignment, combined with stretches, ice, and other treatments, will help get you back in your sneakers again.

We Can Help

If you are an athlete experiencing joint pain, contact us at Spencer Chiropractic Center! We’ve earned the President’s Council on Physical Fitness and Sports Community Leadership Award and have a staff that values and understands athletics.

Many of the area’s top amateur and professional athletes have trusted Spencer Chiropractic with their health, from weekend cyclists to Seahawks. We are the most qualified chiropractic center in Seattle to treat sports injuries or help athletes maximize their performance capacity. Contact us today to talk about what we can do to help!