Summer means swimsuits, vacations, extra activities with the kids, and May means it’s time to start thinking about getting in shape for all of these activities.
Most of the time we tend to focus on looking good in a swimsuit, which can mean extra attention to diet and exercise. But most injuries that occur during the summer months do not happen from wearing a swimsuit.
Preventing sun burns, dehydration, and insuring pool and water safety can help make your summer great but how do you prevent summer injuries? And get in shape to wear that new swimsuit? The best way to start is to assess what your status is and where you want to be. So, starting out, you want to know:
- How flexible am I? Can I touch my toes? Touch my opposite shoulder blade? Put my arms behind my back?
- Can I balance on one leg for 15 seconds without holding on?
- Can I complete a three-minute step up at a fast pace and return to my starting heart rate after 1 minute?
- Do I have pain anywhere?
- Do I have flat feet or pain when walking or standing?
If you are unsure about how to complete your own baseline, then schedule your free assessment today at GSC Therapy Services, located at 6239 E. Brown Road, Bldg. 2, Suite 112, in Mesa.
After you have established a baseline, the next step is to develop an action plan that might include:
Physical therapy to strengthen muscles; develop proper movement mechanics; and reduce symptoms so that you can tolerate other exercises or activities.
Fact: 36 percent of all back injuries are due to poor mechanics.
Personal training to developcardiovascular skills and conditioning for travel, hiking, and sightseeing;strength and endurance for transporting luggage; andnutrition counseling to fit into your summer clothes and to allow for vacation-related weight gain.
Fact: Normal walking requires a heart rate of 85 to 145 beats per minute; walking while pulling luggage requires a heart rate of 109 to 200 in a healthy adult.
Proper footwear including orthotics to compensate for sandals and barefoot activities.
Fact: A normal foot exerts 2.5 pounds of pressure when walking on a hard surface, walking in sand requires 3.6 pounds of pressure, making the muscles of the legs and feet work harder.
Getting in shape for summer can be challenging but having a great vacation without injury is even better!
For more information about how GSC Therapy Services and Spectrum Sports & Training can help you to get into shape for summer, contact us at (480) 855-8866, check out our website at gsctherapy.com, or follow us on Facebook.