By Elizabeth Cloutman
El Camino therapist offers advice on getting fit without getting hurt
Summer brings long, clear, sunny days and many people are eager to enjoy more outdoor activities, from sports and hiking to gardening and sprucing up home exteriors.
Unfortunately, if they’ve spent a sedentary winter avoiding exercise, people also risk getting injured by the sudden increase in activity level without preparation. Michele Moy, a physical therapist at El Camino Hospital’s Rehabilitation Services, offered advice on how to get back in shape while avoiding injuries.
“Rehabilitation Services gets orthopedic injuries or problems: joint aches or stiffness, a lot of lower back pain and some overuse injuries from people returning to greater than normal activities,” Moy said.
Even daily activities can cause pain and stiffness in the lower back or other joints or muscles that may require physical therapy. “Most of (these) injuries are due to poor body mechanics and overstretching,” she explained.
Especially for those who have pre-existing medical conditions, such as heart, joint or respiratory problems, or for patients just completing cancer treatment, Moy advises consulting with a physician before beginning a new exercise regimen.
Children and pregnant women also have special physical requirements, Moy noted. Children can risk injuries to growth plates doing certain strengthening exercises. A pregnant woman risks stressing her fetus if her body temperature rises above 100 degrees Fahrenheit - especially during the second and third trimesters of pregnancy.
Aerobic, strengthening and flexibility exercises are important parts of an effective regimen. Warm-up and cool-down periods should always be included in any physical activity. Strengthening and flexibility should involve all major muscle groups.
Wait 90 minutes after a meal before exercising. Weakness or lightheadedness can be warning signs of dangerous overexertion, she added.
Moy advised swimming, cycling and walking as safe activities to begin to recondition your body. Begin by swimming just one lap or cycling on a stationary bike for 10-15 minutes, two to three times a week, and increase activity gradually.
“A good starting place for walking is 10-20 minutes. If you haven’t done much during the winter, every other day is a good place to start,” she said. “Every two weeks, increase the mileage. The goal would be to reach two to five miles, three to five times a week.”
To avoid aerobic overexertion, make sure you are still able to talk while exercising.
Overtraining in any exercise regimen puts you at much greater risk for injuries that may require medical attention and physical therapy.
“The rule of no pain is no gain is not really true. You need to listen to your body,” Moy said. Symptoms of overtraining include muscle or joint soreness, pain or stiffness, sleep disturbances, and loss of appetite.
