Summertime in Central Louisiana is the perfect season to stay active, whether that means
running, biking, hitting the tennis courts, or competing in a tournament. But with the heat and
humidity comes a higher risk of injury or heat-related illness.
As sports medicine physicians at Mid State Orthopaedic & Sports Medicine, we treat athletes
and active individuals year-round, and we see a spike in preventable injuries every summer. So,
we put together a few tips to help you stay safe, hydrated, and healthy while doing what you
love.
1. Hydrate Early and Often
The heat in our part of the country isn’t just uncomfortable, it can be dangerous. Staying
hydrated helps regulate your body temperature and prevent cramping, dizziness, and serious
heat-related conditions.
Don’t wait until you feel thirsty. Make hydration a habit by drinking water throughout the day,
not just during activity. For longer workouts or games, especially in the sun, sports drinks with
electrolytes can help keep your body balanced.
Pro Tip: “Keep a reusable water bottle with you all day.” Says Dr. Garrison. “If your urine is pale
yellow, you’re on track. If it’s darker, you’re already behind hydration.”
2. Warm Up and Cool Down Like a Pro
Jumping into high-intensity activity without warming up is one of the fastest ways to get injured.
Start with 5–10 minutes of light cardio and dynamic stretches to loosen your muscles and get
your heart rate up.
After activity, take time to cool down and stretch while your muscles are still warm. This can
help prevent tightness and soreness later on.
Pro Tip: “Make warming up and cooling down part of your routine, not an afterthought.” Says
Dr. Leddy
3. Dress Smart and Gear Up
Footwear matters. So does your gear. Whether you’re training for a race or playing pickup basketball, the right shoes, padding, and clothing can help you avoid blisters, sprains, and worse.
Worn-out or poorly fitting equipment is a common cause of injury. Don’t assume gear from last
season is still doing its job – check it, replace it, and make sure it’s suited for the surface or sport
you’re playing.
4. Know When Pain Is a Warning Sign
Muscle soreness is normal, especially if you’re trying something new or pushing your limits. But
sharp, persistent, or localized pain? That’s your body telling you something isn’t right.
Some of the most common issues we see in the summer include:
- Throwing shoulder injuries
- Knee pain from running or jumping
- Ankle sprains
- Tendonitis and overuse injuries
Pro Tip: “Pain that sticks around for more than a few days, or gets worse with movement, should be checked out.” Says Dr. Rister. “Don’t wait too long, it’s always easier to treat something early than to recover from a major injury later.”
5. Rest and Recovery Are Part of Training
Rest days aren’t a sign of weakness; they’re an essential part of performance. Recovery allows your muscles and joints to rebuild, recharge, and reduce inflammation.
Be sure to stretch, fuel your body with good nutrition, and prioritize sleep, especially during multi-day competitions or intense training.
We're Here to Help You Keep Moving
At Mid State Orthopedic, we understand what it takes to compete and stay active. As
fellowship-trained sports medicine physicians, we’re here to help you stay strong, prevent injuries, and recover quickly, so you can get back in the game and keep playing for years to
come.
To schedule an appointment with one of our Sports Medicine specialists or to learn more about how we can help you stay active and injury-free, contact Mid State Orthopaedic & Sports
Medicine today. Call us at 318-473-9556, or schedule online here.
