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Along with the beautiful summer weather comes the heat, which can be close to unbearable during everyday activities, not to mention during a workout. It is important to remember that physically exerting yourself under extreme heat and humidity for a prolonged period of time can be very hard on your body and can lead to illness. Proper precautions should be taken to prevent heat cramps, heat exhaustion or heat stroke.
When working out on a hot day try to control the following factors:
1) Time of workout:
Work out in the early morning or in the evening; not at the hottest time of the day, which is between 11am and 3pm.
2) Location of workout:
If you are running, walking, cycling, rollerblading, etc, choose the shaded trails and wooded areas. You’ll find these to be at least a few degrees cooler.
If there are smog or humidity warnings, working out indoors in air conditioning might be a good idea, especially if you have respiratory problems.
3) Type of workout:
If you were planning on doing an intense interval workout and the weather is stinking hot, you might want to postpone it until slightly cooler conditions present themselves. Still do the workout, but just bring down the intensity by a notch.
You could also substitute the mode of exercise with a cooler alternative, such as swimming.
4) Water intake:
While you should always try to consume 2-3L of water per day, it is especially important to do so in the summer. If you plan on doing over 30 min of exercise, it would be a good idea to carry some water with you.
5) Clothing:
Wear clothing that is light in colour and in weight that will breathe (ie. Dri-Fit or Coolmax) – this will keep you feeling cool. Donning a hat is a must and sunglasses helps to protect your eyes from the sun and its glare off of the water.
6) Sunscreen:
The tendency is to wear as little clothing as possible when working out in hot weather. For this reason, it is important that you remember the sunscreen!
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Heat cramps most often occur in an individual who has been physically exerting his/herself for an extended period of time, causing them to sweat excessively. Excessive sweating results in a significant loss of body fluids and electrolytes, leading to cramping in the muscles.
What are the signs of heat cramps?
- excessive sweating*
- pain in the muscles, usually in the legs or abdomen
*In a hot environment, the individual might not appear to be sweating profusely because the dry air evaporates sweat very quickly.
What is the proper treatment for heat cramps?
1) Rest – stop physical exertion and rest in a cool place
2) Water – drink lots of water
This treatment will work fine for most cases. If not, seek medical attention.
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Heat exhaustion is a more serious condition than heat cramps and occurs because of prolonged exposure to heat, which is often accompanied with physical exertion. This combination leads to excessive sweating and could eventually lead to heat exhaustion.
What is the physiological explanation of heat exhaustion?
Basically, there is a good deal of fluid lost, due to sweating. In addition, in an attempt to cool the body down, blood pools in the blood vessels near the skin. This changes circulation and takes blood away from vital organs.
What are the signs/symptoms of heat exhaustion?
- cold, clammy skin (telltale sign used to distinguish from heatstroke)
- dilated pupils
- excessive sweating
- dizziness, blurred vision, headache or cramps
- signs of shock: weak, rapid pulse; rapid, shallow breathing; vomiting; unconsciousness
What should I do to treat someone with heat exhaustion?
If patient is conscious
1) Give them water to drink and have them drink as much as they can. If they vomit, seek medical attention right away.
2) Have them rest in a cool, dry place.
3) Place them flat on their back with their feet elevated.
4) Remove excessive clothing and loosen anything that is tight around the neck or waist.
If patient is unconscious
1) Seek medical attention immediately.
While heat exhaustion is not as serious as heat stroke, it is not to be taken lightly. Try the treatment I suggested above and if that does not help, don’t delay seeking medical help!
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This condition is also referred to as sunstroke and is a life-threatening condition. It is the result of prolonged exposure to heat and humidity, possibly in a poorly ventilated area. There are two classifications of heat stroke: Classic heatstroke and Exertional heatstroke. While anybody can develop heatstroke, it is the elderly population that is most likely to be affected.
Physiological explanation of heatstroke:
In classic heatstroke, the body’s cooling mechanism shuts down and sweating ceases. This allows the body’s temperature to rise rapidly and put vital organs and systems at risk.
In exertional heatstroke, the body’s temperature rises rapidly due to physical activity but sweating continues. Again, vital organs and systems are at risk because of abnormally high body temperature.
What are the signs/symptoms of heatstroke?
- skin is flushed, hot and dry in classic heatstroke and hot, flushed and wet in exertional heatstroke*
- pulse is rapid and full (will likely get weaker at later stage)
- noisy breathing
- restlessness, nausea, dizziness, fatigue
- vomiting, convulsions, unconsciousness
*Use the skin condition to distinguish between heat exhaustion and heatstroke. In heat exhaustion, the skin is cold and clammy, while in heatstroke the skin is hot and flushed and can be wet or dry.
How do I treat someone who I suspect has heatstroke?
1) Move them to a cool, dry location.
2) Remove clothing
3) Cool individual by doing one of the following:
a. Cover individual with wet sheets and direct a fan at the sheets.
b. Immerse individual in cool bath (do not leave them unattended)
c. Sponge the individual with cool water (target the armpits, neck and groin areas because cooling these areas helps to cool the whole body more quickly)
4) When individual’s body is cool to the touch, cover them in a dry blanket. Monitor them and if their temperature starts to rise again, repeat the cooling process.
5) Continue to monitor until medical help has arrived.
This condition is extremely serious and should be dealt with immediately. Follow the treatment protocol I have described above and make sure to seek professional medical advice as soon as possible.
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I just received an excellent question from one of our readers….
Tron said:
Can physio be used as a preventative measure, or is massage better suited for that?
Kim said:
You don’t have to wait until you’re injured to see a physiotherapist. In fact, meeting with a physiotherapist is a great way to determine if there are any muscle imbalances or misalignments present in your body. Determining this prior to starting a rigorous exercise regime will help to prevent the development of pesky injuries. It will also help to dictate the areas that you need to focus on in your strength training and also the activities that you should stay away from.
I accompanied one of my clients to his physio appointment before prescribing his workout plan and I was very glad that I had. The physiotherapist found some weakness in the quad muscles in one leg, which could have developed into knee problems if he had started running immediately. We focused on these muscles early in his workout program before introducing running to his running regime. The therapist also found some neck issues, which could have been aggravated by exercise and needed some attention.
Massage is also a great way to prevent injury. Scheduling weekly massages is never a bad idea. This gives your sore and tight muscles some relief and prepares them for some the next week’s workouts.
For more info on physiotherapy, click here.
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What is the ACL? What does it do?
ACL refers to the anterior cruciate ligament, which is one of the four ligaments found in the knee. The primary function of this ligament is to prevent excessive forward movement of the tibia (shin bone), which is the bone that sits directly beneath the femur. The ACL also provides stability in the knee and allows for angulation and rotation in the joint. The ACL extends from its attachment at the posterior of the femur to the anterior of the tibia.
Ligaments are a tough and fibrous tissue. Three other ligaments help to stabilize the knee – the posterior cruciate ligament (PCL) and the medial and lateral collateral ligament, but it is the ACL that is most commonly injured.
How does ACL injury occur?
ACL injury most often occurs as the result of an acute injury to the knee, and is most commonly seen in high impact sports and activities that involve high speeds and rapid changes in direction. Sports exhibiting these qualities include football, soccer, lacrosse, rugby, tennis, basketball, skiing, gymnastics, and hockey, just to name a few. ACL injuries also occur as a result of trauma or work related accidents.
What are the tell-tale signs of a torn ACL?
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What happens in an ACL injury?
An ACL injury involves a tear or rupture of the tendon, and is usually a result of pivoting while simultaneously exerting high rotational forces on the knee.
How do I know if I have torn my ACL?
- if you hear a “popping” noise at the time of the injury
- if you experience instability of the knee joint, and the feeling that the knee will “give
way”
- if there is swelling of the knee joint
- if there is pain in the knee joint when walking
Why is an ACL tear considered such a serious injury?
Tearing the ACL results in a decreased stability in the knee joint. In fact, people who have sustained such an injury often complain of the feeling that their knee is going to “give out” on them. This “giving way” sensation is a result increased sliding between the shin bone and the femur. Each time the knee “gives way” damage could be done to the cartilage in the joint, making the individual more susceptible to arthritis and meniscus tears.
What factors make me more susceptible to an ACL tear?
What do I do if I suspect that I have torn my ACL?
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Am I likely to experience an ACL tear?
As I said earlier, these injuries most often occur in high impact or high speed sports where participants are required to pivot and change direction suddenly. Less frequently, ACL injuries are seen in the workplace and in car accidents and other traumas. Thus, if you are not involved in high impact or fast-moving sports you are less likely to suffer from such an injury. Interestingly enough, women are significantly more susceptible to ACL injuries than men. Click here to find out why.
What do I do if I suspect an ACL injury?
Go see a doctor immediately. The doctor will be able to perform some tests which will be able to determine whether the ACL has been torn. These tests include the following:
Lachman Test:
During this test the shin bone is pulled forward to determine the function of the ACL. If the physician is able to pull the shin bone forward much more than normal, it is likely that the ACL has been torn.
Pivot Shift Maneuver:
This test is most easily performed on the operating table when the patient is anesthetized, and helps to determine abnormal movement of the knee, which would indicate a tear in the ACL.
X-Rays:
This method will be used to detect any fractures in the bones
MRI’s:
This test might be used to detect any cartilage or ligament damage, but is most often not necessary in determining an ACL tear.
I have torn my ACL. What next?
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Surgery?
Well, an important decision must be made about proceeding with surgery or not. To make this decision, the following factors must be considered:
- activity level of the patient
- age and overall health of patient
- knee stability
- likelihood that patient will comply with post-operative rehabilitation
Some individuals can continue with their everyday lives as they used to without having to undergo surgery, but participation in sports and certain activities will likely be limited. Any sports or activities that require pivoting and put the knee under high stress would not be allowed, as they would cause further damage to the already unstable knee.
A young, healthy and active individual who wants to resume their usual activities and sports will most likely opt for the surgery.
What does ACL reconstructive surgery involve?
ACL reconstructive surgery involves rebuilding the ligament. However, it is impossible to repair the actual ACL, so pieces of other ligaments in the body must be used. The patellar ligament, the hamstrings tendon and donor tendons are often used to take the place of the torn ACL.
Questions about rehabilitation? Click here
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How long will it take for me to recover from the surgery and what activities will I be able to do?
The most important factor that will affect a patient’s recovery is his/her compliance to rest and perform the required physiotherapy exercises regularly. It is not a surprise that the patient’s diligence is often reflected in the recovery time. Following rehab, 90% of patients will return to their normal everyday life and their athletic activities (including professional athletes), while there are some that still complain of pain and joint stiffness many years after surgery.
Ok, so how long until I can play soccer and basketball again?
Usually recovery from ACL reconstructive surgery follows the following timeline:
First 1-3 weeks – on crutches
Early rehab – focus on reducing swelling and increasing range of motion of the joint
Later rehab – focus on increasing strength of muscles surrounding knee joint. This will bring atrophied muscles back to usual size and strength, and improve the stability of the joint while taking some of the load off of the ligaments.
2-4 months post-op – can resume normal low demand activities, such as running
6-7 months post-op – can get back into high demand sports (basketball, soccer, etc)
Why are women more likely to suffer from ACL injuries?
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Apparently, results consistently show that in competitive, high impact sports the occurrence of ACL injury is 10 times as high in women compared to men.
Why is that?
Well, let me begin by stating the obvious - men and women are built differently. There’s no denying that. While no true reason has been determined for the higher susceptibility of women to experience an ACL tear, there have been many speculations. Here are a few of them:
Hormone cycles in women
Hormone cycles influence ligaments, like they would with any other tissue. More specifically, a higher occurrence of ACL injury has been observed in women who are in the pre-ovulatory phase. An other interesting observation – women who are on oral-contraceptives are less likely to suffer from an ACL injury than women who are not on the pill.
Anatomical reasons
Structurally, men are generally larger than women. This holds true for the size of the ACL. Women have a narrower ACL compared to that of men.
Athletic posture
It has been observed that women stand more erect during sports, while men get into a more crouched position with their centre of mass closer to the ground, making them more able to react to a force. More injuries occur when people are standing in a more upright position.
Is there anyway I can prevent ACL injury during sport?
Neuromuscular conditioning
Studies have shown that neuromuscular conditioning has made women less likely to experience an ACL injury.
Posture
Try to change the position you assume on the field. Standing in a more crouched position could decrease your chances of getting injured.
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I see it all too often – a client at the gym is experiencing some aches and pains and comes to me to diagnose their problem. As a trainer and athlete, I have seen many types of injury and I am aware of human anatomy, so when a client presents an injury to me, I usually have an inkling as to what it might be. I usually give them some information about the possible injury, maybe some advice for immediate treatment, and then tell them to see a physiotherapist, massage therapist,etc as soon as they can. I am not qualified to diagnose injuries so I always suggest that patients seek professional advice. Unfortunately, many people have doubts about physiotherapy. Maybe they have had a bad experience in the past or maybe they don’t really understand what physiotherapists do, but I feel like I need to clarify.
Physiotherapy is an excellent way to fix an injury and keep it from coming back later on. It is an active treatment, rather than passive (think of chiropractics) and provides you with many exercises you can do to fix muscle imbalances, improper alignment, etc.
Another problem I witness far too much is once people finally go to physiotherapy, they don’t stick with their prescribed exercises. These exercises are prescribed for a reason. They might seem pointless because they are easy or don’t involve much motion, but they are specifically designed to help you recover and to get your muscles and skeleton back in prime working order. If you don’t understand the point of some of your exercises, then ASK your physiotherapist. This might give you a better understanding of what is going on in your treatment and might help to stay faithful to your physio exercises and your recovery.
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Want a great workout for your butt and thighs, as well as your core and upper body? Give rowing a try! This activity can be performed in a sleek scull in which you glide across the water or in the air conditioned comfort of your home or gym. A major misconception of rowing is the idea that it only works the upper body. Nothing could be further from the truth. Once you step off of the rowing erg or climb out of the scull, your thighs and butt will definitely be screaming more than your arms. Your arms to get a good workout too, but most of the power of the stroke comes from your lower body.
Why is rowing so great?
First of all, there is zero impact on your knees and back and less likelihood of becoming injured. Also, you can do this sport with a team (pairs, fours, six, etc.) or you can do it individually (single or on the erg at the gym). Don’t worry, rowing with a team doesn’t mean you get less of a workout, it just means that you will go faster and will have to put more focus on your timing.
How do I get involved?
Look for a rowing club in your area. That would be an excellent way to introduce yourself to the sport, as they would have coaches, boats and other beginners too. Just be prepared to get up early for practice because most rowing teams practice as soon as the sun comes up, when the water is the calmest.
Read on for information about injury prevention and injury treatment, as well as other info that will help you out this rowing season. Interested in buying a rowing machine? Click here.
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Although rowing is a low impact sport, the potential for developing an injury is still there because rowing is so repetitive. In addition, rowing is performed with an unsupported posture. Repetitive activity in an unsupported posture over a prolonged period of time puts a good deal of stress on the body (ie. joints and muscles). The abnormal body positioning required for rowing strains the muscles and tendons, could lead to muscle imbalances and eventually cause pain in the joints.
What are the most common injuries experienced by rowers?
1) Lower back pain – caused by repeatedly bending forward and backward
2) Upper back pain – experienced in the neck, shoulders and upper back
3) Wrist – pain in wrists, could lead to wrist tendonitis
4) Rib stress fractures – usually only a concern for elite rowers, as they spend hours rowing every day. Stress fracture occurs as a result of the serratus anterior muscle pulling on the ribs.
5) Blisters – very common for beginners, who have not yet built up calluses on their hands.
Are you at higher risk for developing an injury? Read on to find out!
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1) Low fitness level – poor flexibility of the muscles and joints as well as overall weakness of the muscles will likely lead to improper technique and/or posture and definitely makes someone more susceptible to injury.
2) Weak abdominals and core – this can lead to poor posture and make one more likely to suffer from lower back pain as well as other injuries caused by improper positioning.
3) Poor technique – this is more likely to occur in someone who is new to the sport or has a low fitness level. It is important that you continuously get feedback on your technique so that you can make the appropriate adjustments in order stay injury free, as well as improve your efficiency.
4) Time spent on the erg or on the water – an individual who spends the majority of his/her days rowing is more likely to develop a repetitive use injury compared to someone who rows once or twice a week.
5) Rookie to the sport – an individual who has just taken up the sport of rowing is more likely to develop an injury than a seasoned veteran, because their muscles and joints have not yet adapted to the activity. This is why it is important to ease oneself into a new sport, so that the body has enough time to adjust!
What to do if you suspect an injury….click here.
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