Avoiding Workout Woes

Best Practices for Las Vegas Seasonal Activities

By Dr. Andrew M. Cash

Avoiding Workout WoesAs summer approaches the Las Vegas Valley, many of us have pulled our running shoes out of the closet in preparation for enjoyable outside activities. But it is important to be mindful of injuries that can occur after prolonged inactivity during the winter months, and even more important to think about taking extra steps toward maintaining optimal safety.

 The tendons, muscles, ligaments, and soft tissues of the musculoskeletal system need to be conditioned in preparation for resumption of last year’s activities. Prolonged inactivity followed by over-stressing the soft tissues—particularly the tendons and ligaments around the joints of the arms, legs and spine—can lead to injury. Sometimes the injury is acute, as in a traumatic rupture to the Achilles tendon (the tendon in the back of the heel), and sometimes it is the result of sudden overuse as with tennis elbow (the tendon and muscle around the elbow).

Warm It Up

 Many people are in fact mindful about their re-entry to exercise, and consider their joints to be shoulders, elbows, wrists, hips, knees, and ankles…but they are not aware that the spine has more joints than all of those larger extremity joints combined. Back and neck sprains can occur suddenly or with chronic overuse. So I would like to remind you that although it is summer and expected to be seasonably warm in Las Vegas, it is important to warm up before any sudden or prolonged activity. The benefits of warming up extend past the musculoskeletal system: It is important to get the heart and blood pumping before jumping into activity that could quickly elevate blood pressure and strain your heart muscle.

Safety In Numbers

Something easily overlooked when considering exercise safety is the benefit of working out with partner, or engaging in group activities. Rupturing your Achilles—which instantly prevents you from putting weight on the injured leg—can be more easily helped with your tennis partner by your side, or by having people in your vicinity, than if you are jogging a trail three miles from civilization.

Right Tool…Right Job

Also, ensure you have the proper equipment. Find suitable footwear for your activity of choice…which includes updating your footwear, since no doubt your favorite running shoes have worn down over the last 10 years.

Mindfulness Matters (and so does routine)

Stay in the moment about your surroundings, and keep aware about traffic, curbs and changes in terrain (e.g., when sidewalk turns to trail, and vice versa). It’s equally advised to get into a habit of exercise, and continue summer activities with some routine. Injuries occur more commonly with “weekend warriors” who are appropriately named because they are less active during the week. I understand that many of us have prior commitments, including jobs and social calendars that prevent working out or running, etc., throughout the week; but if you find time to incorporate a routine you will be better off.

Water Is Your Friend

 As always, please stay hydrated. It may be difficult to gage your hydration while you are active, so watch for signs of heat stroke…particularly in desert summer temperatures.  These signs may include headaches, dizziness, weakness, cramps, nausea, or vomiting.  Counter-intuitively, by the time heat stroke occurs there is actually less sweat than there is red, hot and dry skin. Rapid breathing and heart rate are also signs that can be confused with activity, but both are heat-stroke related and require immediate attention by medical personnel. Please call 911 if you or someone exercising around you is showing heat-stroke signs during activities.

All said, being prepared and safe will help you enjoy an active Las Vegas summer, no matter how high the temps rise.


Andrew M. Cash, M.D., is a board certified orthopedic surgeon who specializes in neck and back with a focus on non-operative treatments. His practice—Desert Institute of Spine Care—is located at 9339 West Sunset Rd., Suite #100, Las Vegas, NV 89148. For more information, visit www.disclv.com or call 702.630.3472.