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 Get in Shape for Summertime Sports
by Phil Sottile
As summer draws near, those of us who enjoy the warm air and company of friends long for the days of backyard competitions that barbecues and get togethers often bring. However, a great exposure to injury can be present during activities that don't really seem rigorous. Unless you're properly prepared, participation in popular summer sports such as basketball, volleyball, softball as well as cycling can lead to serious injuries that can put you out indefinitely and sideline your summer. But not this year!
Preparation Is Key
All our favorite sports require a level of muscular conditioning and stabilization. Joints such as the knees, rotator cuff of the shoulder, and ankles are the most susceptible to injury without proper strengthening and conditioning. Explosive sports such as volleyball and basketball primarily require great balance of upper- and lower-body strength for peak performance and safety, while softball requires strength and specific joint stabilization.
Proper conditioning is key to avoiding injury. Try these simple tips to prepare for the coming summer's sports endeavors:
Take a brisk walk at least three times a week for 20 minutes or more. This will start to condition the cardiovascular system. And as the level of conditioning increases, you can increase the walk by two minutes, five minutes, eight minutes, 10 minutes, and so on to continue this cardiovascular conditioning effect.
Exercises such as push-ups, rowing, chest pressing, leg pressing, and wall slides target many muscles to enhance conditioning and strengthen muscles around the joints that are most vulnerable to injury.
Stretch. Muscles that aren't stretched limit your flexibility. This can lead to tearing of the joints, tendons, or deep muscle fibers during quick, sudden movements.
Specialized Training
For basketball and volleyball, increase strength in the legs and upper body through pressing movements, such as bench and leg presses. This will increase your ability to launch yourself into the air to grab that rebound or spike the winning point.
For softball, strengthen the shoulder joints with front and side raises or shoulder presses and be sure to stretch the lower back and hips to ensure safe range of movement for these areas. Additionally, use pressing movements, such as bench and leg presses, or push-ups and wall slides, for the legs and upper body to create power during a swing as well as speed to score the winning run.
Eat small, well-balanced meals several times throughout the day. This levels blood sugar and reduces the likeliness of creating new body fat. In addition, this will help to speed the metabolism. That way, you can enjoy that barbecued cheeseburger without the guilt. (Just don't make it a habit!)
Always drink plenty of water.
While there's nothing better than participating in outdoor activities during the summer, a sports-related injury can curtail your enjoyment. The best way to ward off potential problems is to get your body in shape. The time to begin is now.
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