Healthy Beginnings

Prevent injuries before they happen this summer

Stretching before outdoor activity is one of the best things you can do to ensure your body is ready.

If you’re like most people, you have been waiting for summer to get here so you can go outside and participate in sports and other activities. However, we likely haven’t been properly exercising or doing stretches, and we think we can just get out there and do things like we have in the past. Unfortunately, with age, the body is more prone to getting injured.

An August 2016 article published by Mount Elizabeth Hospitals sums this up well: “Studies have shown that at age 45, the overall recovery rate is about 15 percent slower than a 30-year-old person with similar injuries. This recovery rate declines further with age. While good nutrition and a balanced diet is beneficial, it is important that you moderate your physical activity, and build up to your desired optimum workout intensity instead of overexerting yourself. In addition, your body repairs less rapidly as you age, and you may be more susceptible to sports-related injuries and problem.”

A 2008 article on the Verywell Fit website expounds on this: “While it is impossible to prevent every injury, the American Academy of Orthopedic Surgeons says research suggests that injury rates could be reduced by 25% if athletes took appropriate preventative action.”

So with that, here are some helpful things to do to help decrease those possible summer injuries.

  1. Always warm up and stretch before starting you sport activities.
  2. Make sure you’re in proper physical health for your sport activities. It’s always best to start out slow and increase your intensity with time and training.
  3. Wear proper clothing and gear for each sport you’re playing and make sure it fits properly.
  4. When you start getting tired, it’s time to come out of the game and rest for a while. Most people are injured when they’re tired. The old saying of “no pain no gain” is not the best advice.
  5. Make sure you are properly eating the right foods for more energy and tissue repairing, along with drinking enough water. Adults are 60 percent water — per a February 2018 article by Medical News Today, “According to the U.S. National Academies of Sciences, Engineering, and Medicine, the average recommended daily intake of water from both food and drink is: men: Around 7 liters or 125 ounces and women: Around 2.7 liters or 91 ounces.”
  6. Having a good coach or trainer can make a big difference, because they can watch you and see ways to help you perform better with less injuries.
  7. If you have been previously injured, it’s always best to give your body time to heal. When you’re injured, it increases your odds of more injuries, which then will keep you out of the game longer or for the rest of the season.
  8. If you’re not sure about your physical health abilities, you can always see a doctor to assess you prior to you activities.

An August 2016 article at sums things up nicely, while offering another important tip: “Now that you’re ready to get out there and play, have fun, and if for some reason you do get injured, remember R.I.C.E. is an acronym that many sports trainers and athletes use to remember how to treat a minor muscle injury. It stands for rest, ice, compress, and elevate.”

This is a good rule for the first 48 to 72 hours. If your injuries are worse, you should seek out medical care for fractures and bad injuries and chiropractic care for your jammed up joints.

Dr. Tony C. Jensen is a Reno-based chiropractor who is board certified in the state of Nevada. Visit to learn more.