5 common summer injuries you should know about

Discover the list of the 5 most common summer injuries you should know about

1. Relieving Plantar Fasciitis

Plantar fasciitis results from repetitive strain on the foot arch, often seen in activities like running or hiking. Risk factors include flat-footedness or wearing unsupportive footwear, like flip-flops. Symptoms may include:

• Pain near the heal or foot arch
• Morning pain with initial steps
• Increased discomfort after exercise
• Swelling at the heel
• Tightness in the Achilles tendon

2. Reduce Shin Splints

Shin splints involve inflammation of muscles and tendons around the shin bone due to repetitive stress and poor body mechanics. Symptoms range from post-exercise soreness to persistent pain during activity, potentially leading to stress fractures.

3. Prevent Ankle Sprains

Ankle sprains occur when the ligaments supporting the ankle are stretched beyond their limits, often during forceful movements like jumping or twisting on uneven surfaces, common in summer activities.

4. Treat Tennis Elbow

Contrary to its name, tennis elbow results from overuse of the tendons around the elbow, typically due to repetitive forearm movements. Various activities, including tennis, squash, fencing, baseball, pickleball and rock climbing, can contribute to this condition.

5. Tackle Back Strain

Injuries to back muscles and tendons are prevalent in sports involving repetitive impact, twisting, or weight loading. Symptoms may include pain between the shoulder blades, muscle spasms, limited mobility, and radiating pain into the hips or legs.

Injuries to the tendons and muscles of the back are common in sports that require repetitive impact (e.g. running), twisting (e.g. golf) or loading (e.g. soccer, weightlifting, gardening). A back sprain can cause symptoms such as;

• Pain in the area between the shoulder blades
• Spasms of the back muscles
• Knots or tightness in the muscles
• Pain that worsens with movement or persists when sitting, standing or walking
• Limited ability to move
• Pain radiating into hips or legs

PEACE & LOVE for your injury

Immediately after a muscle or ligament injury, you should use the PEACE principle:

P – Protect

Limit movement and offload the injury site to minimize further damage.

 Raise the injured area above the heart to reduce swelling.

A – Avoid anti-inflammatory modalities

Allow the natural inflammatory response for optimal healing.

C – Compress

Use mechanical compression to control swelling.

E – Educate

Seek guidance from healthcare professionals for proper management.

L – Load

Gradually reintroduce activity to promote healing.

O – Optimism

Maintain a positive outlook for a smoother recovery.

V – Vascularization

Engage in activities that boost circulation and aid recovery.

E – Exercise

Incorporate exercises to restore joint function and strength.