By Dr. (PT) Joshua Bruce, MPT, MIAP, Ex-Indian Air Force

SHALOM PHYSICARE

The heat of summer can silently stress your body. Hot months are not without their tiredness, cramped muscles, sore joints, and reduced physical performance for most of you. As a worker, athlete, or housewife, avoiding “body overload” is critical to healthy and pain-free performance. This is Summer, so how does the summer-induced body overload get you? 

Body overload is when your hot, dehydrated, and stressed system doesn’t seem to be able to cope with heat, dehydration, and physical stress at the same time. That can lead to extreme exhaustion, muscle tightness or cramps, headaches, flare-ups of joint pain, and a slower post-activity recovery.

                                                                Top Tips to Prevent Overload include stay Hydrated Smartly. Don’t wait until you’re thirsty. Drink a lot of water: Water on a daily basis. Natural electrolytes, such as buttermilk and coconut water. Not caffeine and not sweetened beverages. Dehydration is the top cause of muscle fatigue and cramps. Prefer to do: Early morning / Late evening. It also takes pressure away off your body.

Change intensity of exercise in summer: Lower intensity between 20-30%. Increase rest intervals. Practice more flexibility and mobility work; It’s the most effective way to cut back, but if you start over-training in heat then your body will become over-exercised at most. 

Wear Appropriate Clothes: - Use light-coloured, breathable fabrics. No tight or heat-trapping clothing. This keeps body temperature at its best. 

Prioritize Recovery, recovery becomes paramount in hot weather, 6-8 hours of good quality sleep, Regular stretching & use of cold or contrast therapy as necessary. 

Recognize warning signs Immediately stop activity if you notice: dizziness, Heavy sweating or no perspiration, A racing heart, Muscle cramps. All of which may suggest heat exhaustion and warrant immediate attention. 

Patients who have: Knee pain, Back pain, conditions since surgery — increased discomfort at the summer. Training programs should be adapted to limit overload and encourage appropriate recovery. 

Physiotherapy may thus help manage summer stress through tailoring workout programs, helping with pain relief with electrotherapy, recovery efforts and prevention of heat-related damage. 

Summer is not the time to be inactive -- is the time to be clever and careful! Listen to your body, stay hydrated and change/reconfigure your routine to ensure your physical health and safety!