Summer is here, and the weather is finally warm enough to enjoy outdoor exercise. It’s important to make sure you’re taking the right precautions to stay safe and healthy while exercising in the heat. We’ve compiled a few tips to help you remain safe and injury free while exercising outside this summer.
- Proper hydration is a must. Replace fluids on a regular basis.
- Protect your skin from the sun. At a minimum, use a waterproof sunscreen with an SPF of 30-45 that is designed for physical activity. Apply the sunscreen at least 30 minutes before you go outside and reapply every 2-3 hours.
- Generally, it takes the body about 10 days to adapt to the heat. Start outdoor exercise slowly and gradually increase in time and intensity until your body has acclimated to the heat. Exercise outside during the cooler parts of the day when possible (morning and evening).
- Short strengthening programs can have a significant impact on reducing the risk of ACL injuries and anterior knee pain.