Be careful out there this summer

Beautiful grass and long stretches of parkland offer an open invitation for summer activity. But it can be an invitation for aches and pains if your body isn’t prepared for vigorous exercise.
The long quarantine period means that people might not be as ready for summer exercise as they have been.

Orthopedists at Northwestern Memorial Caremark Physical Therapy Center in Chicago say these are the most common summer sports injuries and how to prevent and treat them.

Running: Knee cap pain. To prevent it, build up miles gradually. Warm-up slowly. Stretch before running. Treatment includes rest, strengthening thigh muscles.

Tennis: Tennis elbow (tendinitis). Improve your technique. Gradually build up time of play, which should be no more than two hours a day. Rackets should have properly fitted grip and string tension. Treatment includes rest, strengthening the forearm with exercises.

Golf: Low back pain. Practice proper swing mechanics. Condition for strength and flexibility. Do stretching exercises before playing. Treatment includes rest, stretching, strengthening exercises, adjusting your swing.

Cycling: Neck and backache. To prevent aches, raise the handlebars and change positions often. Treatment includes rest, strengthening.

Volleyball: Condition for strength during the season. Stretch and warm up gradually. Treatment includes rest, stretching, strengthening the rotator cuff with exercise.

Basketball: Ankle sprain. Condition and stretch. Tape ankles before playing if you are prone to sprains. Treatment includes Rest, Ice, Compression, Elevation (RICE).