Autumn Action Plan: Guide to Safe Outdoor Sports

The weather is getting cooler, the leaves are starting to turn color, and the hot summer weather is a memory. Fall has arrived! The cooler weather often ushers in a renewed interest in getting outside and moving again.

The choices are plentiful. Prescott’s beautiful trails offer a myriad of hiking, biking and running options. A stroll around the Courthouse Plaza, with its abundant fall colors, is great exercise as well as a feast for the eyes. Or maybe it’s time to get back on the pickleball court. Whatever your preference, it’s important to remember that the seasonal shift also brings a different set of risks—especially if you’re jumping back into action after taking it easy over the summer.

Don’t let an injury keep you from enjoying our beautiful weather this time of year. Here are a few tips to help you stay safe and active all autumn long.

Warming Up

Your muscles need a pre-exercise warmup any time of year, but if you haven’t been exercising regularly during the summer, it’s especially important. Neglecting your warmup is one of the fastest ways to end up with a pulled muscle—or worse.

“You can warm up with jumping jacks, stationary cycling, or running or walking in place for 3 to 5 minutes,” says Kyle Chun, MD, orthopedic surgeon and sports medicine specialist at the Dignity Health Sports Medicine Center in Yavapai County. “Then do slow, gentle stretches, holding each stretch for about 30 seconds.”

For hiking, biking or running, that could mean brisk walking or a few minutes on a stationary bike and some ankle rolls. For pickleball, try dynamic stretches that target your shoulders, hips, and calves, which can be the most prone to strain or injury on the court.

Easing Back into Activity

Start slowly and increase your intensity week by week. The 10% rule is a good baseline: Don’t increase distance, speed, or difficulty by more than 10% per week. This gives your muscles, joints, and connective tissue time to adapt.

“Depending on your fitness level, you should take it slow and gradually increase how often, how long, and how hard you exercise,” says Dr. Chun. “Consistency beats intensity.”

Staying Safe

When you’re out on the trail, in the neighborhood, or on the court, there are a few things to remember as the weather changes:

• Watch for wet leaves and uneven terrain.
• Keep an eye on the forecast. As the weather continues to cool, there may be slushy or icy surfaces to navigate, especially early in the morning.
• Remember, the days are getting shorter. Use a headlamp, flashlight and reflective clothing when outdoors at night.
• Layer up! Fall mornings can be chilly, but you’ll warm up quickly.
• When biking, keep your tires properly inflated, and check them frequently. Cooler air can reduce pressure.
• Don’t skimp on footwear. Your shoes should match your sport and have solid tread, proper grip, and ankle support.
• Consider trekking poles. They can reduce strain on your knees when walking or hiking downhill. They can also help with balance on uneven terrain.
• Always wear a helmet when biking.

Hydrating and Fueling

Fall air in the Prescott area can be dry, and if you’re sweating under layers, dehydration can sneak up on you. Be sure to bring water along.

For longer-duration activities—like several hours on the trail—pack easy-to-carry snacks to keep your energy up. Good choices include dried fruits like dates or raisins, bananas and peanut butter, trail mix, energy gels or chews, and energy bars.

Resting Up

Regardless of the time of year, it can be tempting to go hard every day once you get started. But remember that your body still needs time to recover—especially if you’ve been less than active for a period of time.

Especially when starting out, it’s a good practice to take at least one full rest day per week and listen to your body. Soreness is normal, but if you are experiencing sharp pain, you should slow down and contact your health care provider.

And don’t forget to get a good sleep each night. Seven to nine hours per night is optimal for muscle recovery and injury prevention.

Cooling Down

Taking a few minutes to cool down after your activity is just as important as your warmup. Targeting the muscles that are most tight will help reduce soreness and improve flexibility as time goes on.

Runners, walkers and hikers often concentrate on stretching the calves and quads; for pickleball players, the shoulders and forearms; cyclists can stretch the hamstrings and hips; and everyone will benefit from a lower back and full-body stretch.

Please note that if you experience pain or discomfort while stretching, you should stop.

Staying Smart While Staying Active

Fall is one of the best times to enjoy the outdoors in the Quad Cities. The weather is pleasant, the scenery is beautiful, and there’s no shortage of ways to stay active and have fun.

Just remember, injuries don’t care how nice the weather is. But with a little planning and following our common-sense tips, most safety issues and injuries can be avoided. The ultimate goal is for you to keep doing what you love.

Be sure to talk with your health care provider before launching into increased activity. They will be able to take any special circumstances or conditions you may have into consideration and can help you customize your activities accordingly.

Dr. Chun puts it simply: “The best way to enjoy your favorite sport is to avoid injury in the first place.”

So, lace up your shoes, fill up your water bottle, and head outside. Your autumn action plan will help you have a fun, active, and safe season.

For more information about Dignity Health Sports Medicine, call (928) 458-2989.