Enjoy Outdoor Sports Without Injuring Yourself

The hot summer sun has many of us heading outdoors to do summer sports. For some, the warm weather makes us feel like kicking a ball around or going for a hike. For others, it’s the threat of being seen in a bathing suit during our beach vacation that has us lacing up our sneakers. Whatever your reasons for doing more sport this summer, it’s a good idea to make sure you’re doing it safely to prevent injuries. Here to explain how is Beijing United Family Hospital (BJU) Physical Therapist Ying Swee Ong.

Know your limits

Before following a recipe, you need to check you have all the equipment and ingredients. Picking up a new sport is no different. Before getting started, people with any conditions that might interfere with physical activity should see a doctor to check that their body can handle the exercise. “If you have back pain, for example, then you might want to get it checked out first by a doctor or by a physio before going into sports to see if it’s suitable for you,” says Ying Swee. She also recommends consulting a doctor if you have a heart condition and want to start exercising.

Once you do start exercising, it’s important to continue to pay attention to your body and its limits. That means watching out for pain and taking a break if you feel something. “In China,” says Ying Swee, “physiotherapy is not as common as in other countries, so people don’t have this idea of getting hurt and seeing their physiotherapist. They’ll wait for a long time before the pain gets worse to see someone, and that means the recovery process is longer. The faster you come in, the faster you’ll recover,” she says. If you start to feel pain while doing sports, ease off and take a break. If your pain doesn’t go away in five to seven days and the intensity doesn’t go down, then it’s time to see a doctor. 

Ease into it

Once you get the OK from your doctor, it’s time to prepare physically for sports. If you’re extremely unfit, you may wish to consider starting with some brisk walking or swimming to get your body used to moving. “You can’t go into it straight away,” cautions Ying Swee. “If you normally only play soccer twice a week and suddenly you increase to five, your muscles can get tired, and when that happens your chances of injury are higher.”

When your body is a bit stronger and can handle the new challenge, you can start getting into your sport – but make sure you get the right equipment first. That means getting a helmet if you want to start cycling and buying shin guards if you want to play soccer.

This protective gear is worn for a reason: to protect you! Ying Swee also recommends getting the proper shoes for your sport, as these will be designed specifically for the motions the sport requires. “Running shoes are made for moving in one direction, but basketball shoes or tennis shoes are wider because you need to move in all directions, so it gives you more stability,” she says. That’s why you should wear running shoes for running and basketball shoes for basketball. Ying Swee adds that you should replace running shoes after running 500 km in them, or every year or so.

Once you’ve got all your kit, it’s time to learn how to use it properly. Repetitive motions can cause friction and put pressure on joints, leading to overuse injuries if done incorrectly. That’s why Ying Swee recommends getting a professional to help you learn proper form if you want to get into a repetitive sport like cycling, running, or swimming.

Having a poorly adjusted bike, having your hips in the wrong position when you run, or overextending your arm when you swim are all great ways to injure yourself, especially if you’re going long distances. That’s why it’s crucial to get someone – either a coach or a specialist at the bike store – to help you set up your bike so that your back and knees are in the right position when you ride. For running and cycling, Ying Swee recommends working with a coach to perfect your form to ensure you’re moving correctly through the hundreds or thousands of steps or strokes you may be doing in one session. 

Do strengthening and conditioning exercises

“The most important thing for preventing injuries is actually strengthening and doing conditioning exercises” stresses Ying Swee. “Running marathons is not about just running; you need to have strong muscles to support your joints,” she says. So, don’t just go out and run; you need to strengthen your legs and your core muscles first.  

“Balance and coordination are also very important,” says Ying Swee. “The stronger your muscles, the better your coordination and balance, which helps for sports like basketball or soccer.” In addition to doing strength training to improve these areas, Ying Swee also suggests a simple drill you can try at home: Stand on one leg and throw and catch a ball. Standing on one leg will improve your balance and multitasking will improve your coordination. To keep your muscles and joints in good shape as you exercise more, you should also be stretching before and after a session. This will keep your muscles from getting too tight and causing friction. You should also rest the day after your workout to speed up recovery and keep your body working optimally.

Get the kids involved

Fun in the sun isn’t just for grownups – outdoor sports are great for families, too! When it comes to children getting sporty, there are a couple of things to keep in mind. “For kids it’s very important to get their feet checked by a podiatrist or a physiotherapist in case they have flat feet,” says Ying Swee. If their feet are flat or need attention, one of these specialists will be able to tell. If this is the case, your child may need to be careful when doing certain activities, and they may even need to get orthotics. Once their feet are checked, you also need to encourage them to stretch – particularly if they’re going through a growth spurt. “For kids, especially boys and especially when they’re going through puberty, their bones grow faster than their muscles,” says Ying Swee. This can lead to a condition called Osgood-Schlatter disease, which causes pain in the knees from the muscles pulling on the bones. “Stretches are very important for them to keep their muscles nice and loose,” she says. 

So there you have it! If you want to get into outdoor sports this summer without getting injured, make sure you ease into it, use proper equipment, and have your form down pat! And be sure to rest and stretch when you’re done. 

Ying Swee Ong is a New-Zealand-trained Physiotherapist. She speaks English, Malay, and Mandarin. If you wish to make an appointment with her or any of our other specialists, please call the BJU Service Center at 4008-919191.

• Not sure what your physiotherapist can do if you get injured? Read Ying Swee's guide to the discipline.

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