Breaking Into Summer: A Guide To Preventing And Healing Fractures During Adventure Season

Summer brings out the adventurer in all of us. It’s that glorious time of year when the sun beckons us outdoors, and the world becomes our playground. Whether hiking up those lush green trails, biking down winding paths, or just a spirited game of beach volleyball, summer activities uniquely revitalize our spirits and keep us fit; however, with all this increased activity comes a downside: a higher risk of fractures. Yes, those pesky injuries that can turn an adventure into a season of sitting out.

At TGH Urgent Care powered by Fast Track, we’re more than just a place to go when injuries happen. We’re your frontline defenders against the summer bummer of fractures. Our team is packed with experts who know how to keep those bones as sturdy as the spirit of adventure. From education on prevention to providing top-notch care when needed, TGH Urgent Care is here for you and your family.

Understanding Fractures

Types of Fractures Commonly Associated with Summer Sports and Activities

• Stress Fractures often occur in the feet and lower legs as a result of repetitive force, overuse, or even normal use on a weakened bone. Runners and athletes participating in high-impact sports are particularly susceptible.
• Compression Fractures can happen during high-impact activities like jumping or falling from a great height. This impact can cause a bone to press against another bone, forcing it to crack or crumble. Think of skateboarding mishaps or rough landings in basketball.
• Avulsion Fractures occur when a small chunk of bone attached to a tendon or ligament gets pulled away from the central part of the bone. It’s common in sports requiring sudden starts, stops, or changes in direction such as soccer or tennis.
• Spiral Fractures are caused by a twisting force, resulting in a fracture that spirals around the bone. This injury might occur in pivoting activities like basketball or dancing.

Anatomy of a Fracture: What Happens to Your Bones When They Break?

• Crack Formation: The first thing that happens is the formation of a crack in the bone, which can be partial (hairline fracture) or complete, where the bone breaks into two or more pieces.
• Bleeding: Immediately after a fracture, blood vessels in and around the bone break, leading to bleeding and clot formation (hematoma) around the fracture site.
• Inflammation: The body’s natural response to injury kicks in, causing inflammation around the fracture. This process is crucial for healing but results in swelling and pain.
• Bone Production: New bone forms around the fracture edges within a few days to weeks. This new bone (callus) is initially soft but gradually hardens and strengthens.

Factors Contributing to Higher Risks of Fractures During Summer

• Increased Physical Activity: Spending more time outdoors during summer leads to increased participation in high-impact and adventure sports, naturally elevating the risk of accidents and injuries.
• Dehydration: Hotter temperatures and increased sweat can lead to dehydration, weakening muscles and reducing their ability to protect bones from the impact.
• Overexertion: Individuals may overestimate their physical limits with longer daylight hours, leading to fatigue-related misjudgments and accidents.
• Slippery Surfaces: Summer storms can create slippery conditions, increasing the risk of falls and, consequently, fractures.

Preventing Fractures During Summer Adventures

Importance of Proper Equipment and Protective Gear

• Sport-specific gear recommendations: Each sport has its own set of recommended protective gear designed to prevent injuries. For example, cyclists should wear a well-fitted helmet while skaters and skateboarders should add wrist guards, elbow pads, and knee pads to their safety checklist. For those engaging in contact sports like football or soccer, protective padding, mouthguards, and shin guards are essential.
• Importance of quality and fit: It’s not just wearing protective gear that counts; it’s wearing the right gear correctly. Equipment should be high quality and certified for the sport you’re engaging in. Equally important is ensuring a proper fit. Gear that’s too tight can restrict movement and breathing, while ill-fitting gear can fail to protect you effectively during impact.

Strengthening Exercises for Bone Health

• Weight-bearing exercises: Activities that make you move against gravity while staying upright strengthen bones. Walking, hiking, jogging, climbing stairs, tennis, and dancing are excellent examples. These exercises work by stimulating bone-forming cells and slowing down bone loss.
• Flexibility and balance training: Improving your flexibility and balance can significantly reduce your risk of falls, especially on uneven terrain or during complex sports movements. Yoga and tai chi are excellent practices for enhancing balance, flexibility, and core strength, making you more agile and less prone to injuries.

Nutrition for Strong Bones

• Key nutrients and their sources: Calcium and vitamin D are the superstars for bone health. Dairy products, leafy greens, and fortified foods provide a healthy dose of calcium. At the same time, the sun is a fantastic natural source of vitamin D. Don’t forget about magnesium and vitamin K found in nuts, seeds, and green vegetables, which also play crucial roles in bone health.
• Hydration’s role in bone health: Hydration is pivotal for overall health, including keeping bones strong. Water helps transport nutrients to the bones and remove waste from them. It also keeps the joints lubricated, reducing the risk of fractures.

Understanding and Respecting Your Body’s Limits

• The significance of rest and recovery: High-intensity activities without adequate rest can lead to overuse injuries, including stress fractures. Incorporate rest days into your routine to allow your body to recover and repair itself.
• Listening to your body’s signals: Pain is a signal, not a challenge. Ignoring pain can lead to severe injuries, turning a minor issue into a major one. If you’re feeling fatigued, experiencing discomfort, or something doesn’t feel right, it’s time to take a step back and assess.

First Aid for Fractures: Immediate Actions

Recognizing a Fracture

• Intense pain in the injured area that worsens with movement
• Swelling, bruising, or tenderness around the injury
• A visible deformity or an unnatural angle
• Inability to put weight on the injury or use the affected limb
• Hearing a snap or grind sound at the time of injury

Initial Steps to Take Following a Suspected Fracture

Once you suspect a fracture, the goal is to stabilize the injury and prevent further damage until you can get medical help.

1. Immobilization Techniques

• Don’t move the injured person unless necessary, especially if you suspect a spine, head, or neck injury.
• Support the injured area using a splint or sling. Splints can be made from available materials like wood or cardboard, but ensure they extend beyond the joints above and below the fracture site. The idea is to keep the area as still as possible.
• Apply ice packs to reduce swelling. Wrap the ice in cloth to avoid direct contact with the skin and apply it for 15-20 minutes every hour.

2. When to Seek Professional Medical Assistance

If the person has a suspected fracture or broken bone with severe bleeding, numbness, or is in shock (pale, cold, and sweating), immediate attention is necessary. Remember, it is better to take action then delay action. If your health is compromised, seeking immediate medical attention is always a good idea.

Staying Active While Healing from a Fracture

Suffering a fracture during the summer can feel like a cruel twist of fate, especially when it seems like everyone else is out enjoying the sunshine. At TGH Urgent Care powered by Fast Track, we believe that you can still enjoy an active summer and return stronger and healthier with the right approach.

Modifying Activities to Stay Fit Without Risking Further Injury

The key to staying active with a fracture is modification. Your regular routine might be off-limits, but there are many ways to adapt your activities to fit your current limitations.

• Focus on non-impacted areas: If you’ve got a leg injury, now’s the time to work on upper body strength and vice versa. Swimming (once given the all-clear by your doctor) can be an excellent whole-body workout that’s gentle on fractures.
• Low-impact exercises: Walking (if possible), cycling on a stationary bike, or gentle yoga can keep you moving without putting undue stress on your healing bone.
• Consult with a physical therapist: They can tailor a workout plan that keeps you active and aids in your recovery. This ensures that every move you make is a step towards healing.

Psychological Aspects of Injury Recovery

The journey to recovery isn’t just physical; it’s a mental marathon. Staying positive and motivated can sometimes be more challenging than the physical constraints of a fracture.

1. Coping with Frustration and Setbacks

• Acknowledge your feelings: Feeling frustrated or angry about your situation is okay. Recognizing these feelings is the first step toward managing them.
• Set small, achievable goals: Recovery is a process. Setting and achieving small milestones can provide a sense of progress and accomplishment.

2. Staying Positive and Motivated

• Stay connected: Stay in touch with your teammates, gym buddies, or fellow adventurers. Their support and encouragement can be powerful motivators.
• Visualize your recovery: Use visualization techniques to imagine your recovery and return to activities. Studies have shown that visualization can enhance healing and improve physical performance.
• Embrace new hobbies: Now might be the perfect opportunity to explore new interests you wouldn’t have considered otherwise. Whether you pick up a new skill or dive into books, these new hobbies can enrich your recovery period.

Frequently Asked Questions