What’s that sound? Water dripping … oh no, not another leak in the roof!
No, it’s NOT a leak … it’s melting snow… is it really Spring?
Well almost. But the sunshine and the sound of trickling water are inspiring. I’m excited.
It happens every year. Just like a child, it’s hard to focus on the task at hand when thoughts of opening the cottage, getting the fishing gear ready, cleaning up the golf clubs, making sure the boating will be safe, planning the summer road trip, etc. start to pop in our heads. The whole “readiness” fever kicks in and we’re anxious to “get ‘er done.”
Like right now, I’m trying to write something clever about the military lifestyle, but my mind is wandering. It’s posting season … it’s time to start summer tasking and summer training … where will the children be spending their time this season… summer camps?
I read an article recently from the Penn State Milton S. Hershey Medical Centre that struck me. Here’s an excerpt:
Even the most die-hard couch potato can come down with a case of spring fever as the days get longer and the weather warms.
You know the symptoms.
Running shoes, bicycles, and sports equipment call out to you after months of collecting dust in the closet or garage. Buoyed by sunshine and warm breezes, you embrace your beloved activity for hours at a time, with an intensity usually reserved for teenagers in love.
You experience a strong desire to clean up the yard and prepare gardens and flower beds. This results in hours of lifting, shoveling, bending, digging, and yanking.
It’s wonderful—until you wake up the next morning, and you can’t move.
Overexertion injuries are as common as budding flowers this time of year. Depending on your age and the type of injury, spring fever can put you out of commission for anywhere from a few days to a few weeks. Dr. Cayce Onks, who practices family medicine and primary care sports medicine, says adults are more susceptible than children because, well, kids are resilient. “Most of them are going to be OK.” Adults older than 50, and those who suffer from osteoarthritis, have an increased risk for flare-ups and injuries as they spend more time being active and outdoors. “Depending on what their activity goals are, that can really shut them down for a while,” Onks says.
But it doesn’t have to be this way.
Here are some of Onks’ tips for safely getting back in the swing of things this spring.
Take it slow: The American Heart Association recommends 30 minutes of moderate intensity activity five days a week all the time. Of course, when it’s snowy, icy, windy, rainy or cold during the winter months, it can be hard to achieve that. “You run into problems if you’ve been sitting on the couch for four or five months and haven’t done anything, then you go into a sport where you are training really hard,” Onks said. “You should more gently ease into things and prepare yourself.” Simply taking a brisk half-hour walk most days of the week and stretching the major muscle groups afterward will prepare most people for spring activity. “Work on your flexibility,” he said. “Stretching your quads, hamstrings and low back are the big things.”
Build balance and strength: Balance, especially for older adults, is important for injury prevention. “The better you can train your balance, the less risk you have for falls,” Onks said. “When your neurological system works more efficiently, you can contract your muscles quicker and respond to changes in the ground much faster. That can help you get out of trouble.” Balancing on one foot for 30 seconds at a time, switching to the other foot and repeating for a few sets can improve balance, as well as decrease injuries in the knees and hips.
There is a lot to do to get ready for the upcoming season and much of the work will be physically taxing. As we are shaken from our months of hibernation with Netflix, the longer days, warmer weather, and our brightened spirits may have us tackling these springtime rituals with a bit too much gusto.
So, just a reminder that getting ready for your readiness is important for your physical health. Sustaining an injury through overexertion would certainly darken your recently lit motivation. Do a few warm-up stretches, and begin your efforts gently. Take a few breaks and stay hydrated. If you find it extremely difficult to curb your enthusiasm, take a trip to the drugstore and invest in the giant economy size container of Epsom Salts and soak away your “sure-to-have” aches and pains.
Happy Spring, everyone!
This post was written by Program Coodinator Bernadine Mullin-Splude.