How Much is Too Much?

Happy Summer! With nice weather finally around the corner, I am sure everyone is as excited about getting outside and enjoying the sunshine as I am. It feels like we are just getting out of a long and rainy Spring, and I know that there can be a desire to ‘make up for lost time’. But wait… I’m not sure I remember this hike being this strenuous. And was I this winded playing Pickleball last year? Are my legs/feet/shoulders/elbows supposed to be this sore?

Short answer, no. I know, there is nothing quite like the joy of doing something you truly enjoy, moving your body on a nice warm day with the sun shining. But “I went from zero to one hundred percent” is a story I hear quite often here at db OrthoPT. With that in mind, let’s take the opportunity to talk about how to stay out of the clinic as you work your way into your summer hiking, biking, and court sports.

Warm Up!
No, not just the weather. You can, and should, spend 5 or 10 minutes moving your body before you get into the meat and potatoes of your activity. A standard warm up should consist of gentle activation of the muscles required for your activity (shoulders for racquet sports, knees and ankles for hiking, etc.). Hard static stretches aren’t usually the best option with cold tissue, but a few arm circles or hamstring curls would go a long way to getting things loose enough to perform optimally.

Listen to your body!
This one is less intuitive than it sounds. Are you getting fatigued? Something starting to ache? These early warning signs are exactly that; a warning. Ignore them at your peril. When fatigue sets in and a joint or a muscle goes from “tired” to “achy”, you can no longer avoid post-exercise soreness. “Playing through” the pain is a thing of the past. Trust me.

Call us!
Even if you aren’t currently on program, we are more than happy to hear from you. Let us know how you’re doing. We can offer advice, and in certain circumstances we would be more than happy to see you in person for a tune-up! Even before disaster strikes, we can give you tips and tricks, or even a more specific warm up routine. We are always available.

Dr. Dennie Waite, PT, DPT, CSCS is a physical therapist at db OrthoPT with offices in Red Bank and Manalapan. NJ. We have hundreds of 5 star reviews making us the premiere physical therapy practice in Monmouth County. Appointments can be made at 732-747-1262 or online at www.dborthopt.com.