During the summer, warm weather and longer days offer a number of opportunities to engage in a variety of physical activities. As exciting as this time of year can be for many, there are also factors for us to consider, including hydration and overuse injuries. Carpenters Wellness Center has tips for how to stay hydrated, avoid injury and when to contact our team for evaluation.

Tip 1: Stay hydrated

As many people know, exposure to warmer temperatures can lead to heat exhaustion, heat stroke, and dehydration of the body. Perhaps less widely considered is the effect that dehydration has on the joints of the body. When the body is dehydrated, it can lead to reduced joint lubrication. This can cause friction in the joint that may inhibit smooth motion and therefore can lead to injury. The cartilage in the body is made up of about 70% water. If not properly hydrated, this may allow for less shock absorption in the joints. Muscle cramping and spasming may also occur. This can result in pain and dysfunction within our joints. Drinking water can help to void the body of toxins and can help to decrease inflammation as well.

Tip 2: Avoid overuse injuries

According to The Bureau of Labor Statistics, more workplace injuries occur during the summer months than at other times during the year. During the months of June, July, and August, workplace injuries increase by an average of 10% as compared to other months. There are a variety of reasons for the increase in injuries during these months. One cause for this is due to overuse.

At Carpenters Wellness Center, our joint health team includes medical, chiropractic, physical therapy, and massage therapy. A common group of injuries treated by this team includes overuse injuries. These injuries tend to occur with repetitive motion of similar activities over time. This is especially true if these activities are being performed without proper form and without proper time to rest. Many of our patients have physically demanding occupations. In addition to this, many engage in side-projects, recreational sports, and various other warm-season activities where similar motions are occurring.

Tip 3: Add variety to your activities
We encourage our patients to be physically active outside of work. However, we prefer our patients to engage in a variety of activities outside of work to prevent injury. For example, if you commonly hang drywall at work, then frequent rock climbing would not be a recommended activity for you as both activities put excessive stress on the shoulder joints. However, biking, yoga, and soccer would be excellent complimentary exercises as there would be less concern of developing an overuse injury. Just as children are encouraged to be multi-sport athletes to avoid repetitive use injuries, adults too should follow this recommendation.  The old saying of “everything in moderation” also applies here!

When beginning a new activity, we do recommend slowly easing into the new activity if it has been months since you last performed this activity. This, too, will help to prevent injury.

Ways to Avoid Overuse Injuries on the job

• Perform varying job tasks, reduce loads to be lifted be utilizing team lifting, safe lifting techniques like the “walking up” technique and lifting with the legs instead of the back, or utilize equipment to help.
• Adjust work heights. Try to keep from overreaching, when possible, to prevent chance for injury in awkward/strained positions.
• Utilize padding when possible. For example, use knee pads if kneeling on hard surfaces or vibration-dampening gloves to reduce vibration exposure.
• Take microbreaks of 30-60 seconds every 20 minutes when performing repetitive activity.

Tip 4: When to contact the Wellness Center for a joint issue

If you are experiencing any of the following symptoms, contact our care team:

• Pain, swelling, or stiffness in one or more joints
• Muscle spasms
• Joints that are red or warm to the touch
• Joint tenderness or stiffness
• Difficulty moving a joint or doing daily activities
• Moderate to severe pain
• Shooting/radiating pain or numbness/tingling
• Noticeable change in the way that you walk
• Noticeable weakness of a joint
• Joint symptoms that last three days or more
• Several episodes of joint symptoms within a month
• Headaches

In summary, enjoy the warmer days of spring and summer. And for best health, stay active, stay healthy and stay hydrated!