Ask a Sports Medicine Doctor: What to Know Before Your Next WA Outdoor Adventure

From skiing and snowshoeing in the Cascades to hiking and kayaking around Puget Sound, Washington offers endless opportunities to get outside. But before you hit the trail, slopes or water, there are a few things our sports medicine specialist wants you to know.

We asked Cheryl Craig, MD, with Overlake Clinics Musculoskeletal Medicine, what people should keep in mind before taking on some of Washington’s most popular outdoor activities.

What is the biggest mistake you see people make when starting a new outdoor activity?
One of the most common mistakes is doing too much, too soon. If you’re preparing for a ski trip, a long hike or a day of kayaking, gradually build up your strength and endurance beforehand. Your body needs time to adapt to new movements and increased activity. Even a few weeks of preparation can make a big difference. 

Image

What should hikers know before hitting the trail?
Hiking may seem straightforward, but uneven terrain can put significant demands on your ankles, knees and hips. Make sure your footwear provides good traction and support and choose a trail that matches your current fitness level. Poles can also provide additional stability, particularly on uneven or icy terrain.

Pay attention to fatigue, too. Many hiking injuries happen later in a hike when people are tired and their balance and coordination start to decline. Take breaks, stay hydrated and don't be afraid to turn around if conditions become unsafe. 

What do you want skiers and snowboarders to know before hitting the slopes?
Skiing and snowboarding are full-body activities that require strength, balance and coordination. Even if you’re an experienced skier or snowboarder, it’s important to pace yourself. Start the day with a few slower, easier runs to warm up your muscles and get comfortable with the conditions before picking up the pace.

What tips do you have for kayakers?
According to the American Council on Exercise, your core and back muscles do most of the work when paddling, rather than your arms. Preparing these muscle groups before you hit the water can help you paddle more efficiently and reduce strain. Dress for the conditions, too. Moisture-wicking base layers can help move sweat away from your skin, keeping you drier and warm.

When should someone stop an activity because of pain?
There's a difference between normal muscle fatigue and pain that could indicate an injury. Sharp, sudden or worsening pain is a reason to stop and assess what's happening. 

Call your healthcare provider if:

• Your pain gets worse.
• It gets harder to move the injured area.
• Your pain disrupts your sleep.
• Your pain and discomfort keep you from doing your normal activities.
• You have numbness or tingling in the injured area.

What is one thing you wish every Washington outdoor enthusiast knew?
Build your fitness gradually, know your limits, use the right equipment and always check the conditions before heading out. This can help you spend more time enjoying Washington's outdoors and less time recovering from an injury.

Don’t let persistent pain stop you from doing the activities you love. Our experts at Overlake’s Sports Medicine and Spine program can help you recover, regain movement, reduce pain and get back to living an active lifestyle.