Stay cool and avoid the mid -day heat. Limit activities in the hot sun to 15
or 20 minutes at a time to help protect against heat exhaustion. Avoid prolonged sun
exposure between the hours of 10 a.m. and 4 p.m. when the sun's UV rays are
Replace your shoes. Select the proper shoes for an activity and replace them often
to prevent foot, ankle and knee pain.
Stretch. The more prepared muscles and tendons are for an activity, the more
protected you are from getting hurt.
Hydrate, hydrate, hydrate. Don't wait until you're thirsty to drink water. Drink
plenty of water before, during and after activities.
Protect your head. Always remember to wear a helmet while biking, rock climbing,
skateboarding, horseback riding or riding an ATV - and make sure children do too.
Lather up and wear sunscreen! Be sure to use SPF 30 or higher and reapply it
every two hours. Ideally, 1 ounce of sunscreen (about a palmful) should be used to cover
the arms, legs, neck and face of the average adult.
Exercise for strong bones. Exercise is important for building strong bones and is
essential for maintaining bone strength. Weight -bearing exercise and strength -training
exercise are two types of exercise that are most effective for building strong bones.
Look before you dive. To prevent head, neck and spine injuries, never dive
headfirst into unknown bodies of water.
Go easy on your joints. Swimming is a great, low -impact exercise for
summer and helps to prevent over -heating.
Don't let injuries go untreated. If a summertime injury occurs, The Orthopaedic
Institute offers same or next -day appointments to help you get back to your