The Pacific Northwest is a hub of outdoor activity in the summertime. Even while we practice social distancing, I notice more people walking their dogs, kayaking in rivers, and hiking up mountain trails.

And, unfortunately, I see more injuries, too.

I wanted to share a few tips to keep you moving with less strain all summer long.

Enjoy the summer season, friends!

Dr. Bob Curtis

Muscle Health Tips for Your Summer Activities

First, if you’re looking for more ideas on how to get outside during the pandemic, check out Bellingham’s list of summer activities here.

For social distancing tips, visit https://www.recreateresponsibly.org.

Mountain Biking

If you’re looking for advanced trails or just learning the terrain for the first time, Galbraith Mountain offers 65 miles of pure mountain biking bliss for all skill levels. Just keep in mind the updated parking restrictions during COVID-19.

Once you’re on the mountain, you can minimize strain with these tips:

• Keep your body loose so that your bicycle stays flexible, too
• Maintain momentum while riding
• Shift gears before you hit the next incline and decline
• Avoid leaning on the handlebars while traveling over obstacles

Golfing

Many of Bellingham’s golf courses have reopened, with additional safety guidelines in place for entering pro shops.

But the act of golfing itself comes with its own safety considerations.

Low back, elbow, and wrist injuries are common with patients who golf. Such injuries can be minimized or avoided altogether with these tips:

• Stretch your muscles before golfing, and warm-up with a 10-minute walk
• Use correct posture (see this video from PGA Teacher of the Year Adam Bazalgette for helpful posture guidelines)
• Try not to overswing, which can stress your joints
• Use proper lifting techniques when you carry your golf clubs

Dog Walking

Your dog sees a squirrel as you’re walking him along Lake Whatcom Hertz Trail, and next thing you know, your shoulder muscles are in peril. You can minimize the strain by following these tips:

• Wear proper shoes
• Hold the leash at a comfortable distance without over-stretching your arms
• Stand straight and avoid over extension
• Take frequent breaks 

Swimming

In addition to being a fun way to cool off, swimming is typically great for strengthening your muscles. However, injury is still possible (knee exertion during breaststroke, for example, can cause “swimmer’s knee”). Here are a few tips if you decide to go swimming in any of our lakes this season: 

• Keep your neck and shoulders relaxed in the water
• Minimize repetitive strokes to prevent injury from overuse
• Start gently, and gradually build intensity
• Rotate your body properly with each stroke, which will help prevent neck and shoulder injury

Kayaking

Whether you’re pushing your paddle gently along Bellingham Bay or whitewater kayaking down the Nooksack River, kayaking is a great way to enjoy the views of the Pacific Northwest in the summertime. Minimize the risk of shoulder and wrist injuries by following these tips:

• Relax your grip on your paddle
• Reach forward with your torso, not your arms
• Stay within the paddler’s box
• When you’re lifting the kayak, bend at the knees and use  major muscles like your quadriceps

Hiking

Whatcom County has hiking options to match nearly any level of physical stamina. Still, sprains and knee pain are a risk when hiking. Here are a few tips for hiking safely:

• Choose proper foot gear for the terrain. Hiking boots can help protect you from a sprained ankle.
• Use trekking poles to reduce knee pressure and increase stability
• Stay hydrated to help prevent muscle cramps
• Eat nutritious food to replenish lost calories and help repair the body after exertion.

When You’re Injured

Whether through improper form or  circumstances outside your control, risk of injury is a fact of any physical activity. If you’re injured, treat your injury promptly and seek medical attention if necessary. Give Advanced Sports Chiropractic a call and see how I can help. 

• Call me: 360-383-5505