Despite the changeable mood of the weather, our calendar shows that we are in the middle of the summer "holiday" season, which is a favourite for many people. This is the time of the year when one can get the vitamin that is so beneficial for the body. D and also a trendy summer tan.
For everyone, summer days and holidays are associated with a different way of relaxing, be it on the beach with a cocktail in hand, a nice game of tennis with friends or just swimming in the sea.
The sunshine inspires us all to get outside and move after the winter. It should be noted that injuries often occur in the summer season, precisely because one suddenly and quickly engages in more activities for which the body is not prepared. We at okto want to protect you from these unpleasant moments so we will give you some tips on how to avoid some injuries during your vacation.
Vacation also means you have the opportunity to step out of your work shoes and slip your feet into some lightweight beach slippers or go straight barefoot on the beach. Although the idea of walking around on hot days with almost bare feet sounds great, be aware that you may feel some pain in your feet as most summer shoes don't give the same foot support as everyday shoes. The altered biomechanics lead to a different distribution of body weight on the foot and consequently this can lead to pain and other injuries such as plantar fasciitis, Achilles tendonitis or even ankle sprain.
What can you do to avoid this problem?
Pay attention when buying sandals-get ones that give you some support in the arch and ankle area. If you've decided to go barefoot running on the beach, try to stick to short distances, don't aim to run the same miles you would on hard pavement. If you want to increase the strain of running you can do a few sprint sections, this way you reduce the distance but put a good strain on the body.
If you have decided to practice one of the racket sports it is a good idea to get suitable sports shoes that will give you the necessary support and stability and relieve the strain on the Achilles tendon.
Swimming, surfing, tennis, beach volleyball - the rest days of summer are very suitable for practicing water and racket sports. However, these sports require good shoulder muscular strength and involve long repetitive movements. Injuries often occur which can lead to weakness of the shoulder musculature and pain when lifting the arm, in these cases it may take several weeks for the problem to resolve.
Advice from us - try not to overexert yourself and do not go for a two-hour swim or surf from the first day. Gradually increase the duration of your sporting activities. If your shoulder gets sore while playing tennis, try not to execute serves overhead and stick to forehand and backhand shots or just give yourself a well-earned rest, then try again.
As the weather warms up, people's desire to get out in the fresh air and run in the park increases. It has been reported that during the summer season there is an increase in people complaining of knee pain. One of the main reasons for this is poor judgment of the physical capabilities of the body and overstraining the body, which can lead to irritation of the surrounding joint structures and, accordingly, pain.
Advice: if you decide to start running, it is better to start with shorter distances and gradually increase the distance covered. It's a good idea to include a light massage with a foam roller in your recovery period and let's note to emphasize the so-called iliotibial band.
It's summer, it's hot, you're travelling to the seaside or another favourite destination, you turn on the air conditioning to cool you down or roll down the window and wait for the natural breeze to help you with the heat. It all sounds great, but the problem is that both options can bring you a lot of unpleasant sensations in the days to come.
What do we mean? In short, pain and stiffness in the neck, which are certainly not anyone's favorite. To avoid these troubles, we advise you to always have a light scarf or towel handy to cover your neck and prevent the musculature from getting "cold" . It is also a good idea, if you use an air conditioner, to point it at the side or windscreen rather than at you. That way you will get cooling in the cabin, but the cold air will not be coming directly into you.
We also want to pay attention to people who periodically have back and lower back problems. When you enter the water you should do so gradually to allow your body and musculature to adapt to the lower temperature. Directly jumping and diving into the water sounds a lot of fun, but the sudden change in temperature causes muscles to tighten very quickly, which can lead to muscle spasms and therefore pain.
Holidays are associated with a lot of free time in which everyone can do something they love. It's clear to everyone that laziness is also part and parcel of vacation, and while there's nothing wrong with just lying around and doing nothing, keep in mind that prolonged immobility doesn't lead to anything good. Aim to alternate laziness with some physical activity to avoid back and lower back problems.
Whichever way you decide to spend the warm weekend, it is important to be able to rest and recharge with positive emotions and mood.
