Despite the temperature, summer is a good time to increase physical activity and the “vacation mode” helps. However, moving to other environments, traveling and new activity experiences can represent a greater risk of orthopedic injuries. Many of these can be prevented with basic care you must know . These are some precautions that can help you spend a more peaceful summer. Climb more often, but with less weight When you go up a step, you put 10 times your body weight on your knee. So, if you have to climb stairs, don't carry all your vacation luggage at once . It may even seem that it is not a lot of weight and that you carry it easily, but for your knees each time you climb a step it will be 10 times more. Wear proper footwear Slip-on flip flops and sandals are the preferred footwear for most people in the summer. But they are not adequate for all activities, even if you just walk. A longer walk with inappropriate footwear can cause pain in the sole of the foot and in more rugged terrain sprains or falls can happen, especially when slippers or sandals, which are not tight and attached to the foot, fail in some position. Choose footwear suitable for the activity you are going to do, and you will minimize the risk of injury to the leg joints : from the hip, through the knee, the ankle and the finger joints. Walk on sand if the ground is suitable For walks on the sand, the most common option is the beginning or end of the day. But the most important thing is to walk on a smooth and firm surface . Walking in loose sand and on sloped surfaces favors injuries to the knees. So, for your beach walks, choose the days when the coolest hours coincide with the lowest tides. This way, you will walk on wet sand, which is a more regular surface: smoother, firmer and, on many beaches, less sloped. On beaches with waves and rough water, paying attention to the sea is essential to avoid falls, both when walking along the water and when bathing (especially when entering and leaving the water). The warm-up cannot be forgotten Stand up paddle and snorkeling are in fashion and are very complete activities. You have to practice them according to your preparation and physical capacity, without excesses and always with a good warm-up period , which helps to avoid shoulder tendinitis. If there is any slight discomfort, applying ice (properly protected) to the joint will always be the best option to solve it. If you are recovering Sun, heat and sweat do not help healing . Therefore, follow your doctor's instructions and avoid them if you have recently had orthopedic surgery. Do not neglect physiotherapy if it has been indicated. Speak to your doctor in advance about your holiday plans so that a suitable plan can be established for you. Do not use crutches on the beach . It will not fulfill its intended support objectives and may even aggravate an injury you are recovering from. If you have a cast, talk to your doctor . Currently there are devices that help make the plaster hermetic, protecting it from water (which breaks it down) and from the sand that can enter and cause discomfort when it settles between the plaster and the skin. Your orthopedic doctor can help, talk to him before you go on vacation. Make activity a routine The well-deserved rest, which has finally arrived, cannot mean inactivity, it is necessary to maintain (or start to have) healthy habits . If you are a beginner, a walk after lunch or dinner is a good start, it helps digestion and burns off the calories you may have eaten on some holiday excesses. Make physical activity a routine, always according to your ability and physical capacity and with the best conditions for the activity you choose. Author : Jorge Pon Meet the orthopedics clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
