SUMMER ACTIVITIES CAN CAUSE STRESS TO JOINTS

After a long winter of indoor activities, many people overextend themselves in summer. Without proper conditioning, physical therapists warn, that may lead to joint dysfunctions.

"Basically, people try to overdo," said Frankie Erlacker, a physical therapist at Physical Therapy Associates in Cape Girardeau. "After several months of inactivity people try to rebound back."

As individuals get older, the length of the muscles shorten and are not as flexible. This causes joint dysfunctions, Erlacker said.

"There is an interrelationship between the muscles and the joints," said Erlacker. "If you strain a muscle, the joints will be affected as well."

Joan Stehr, also a physical therapist for Physical Therapy Associates, said people should never go from being inactive to overactive. "We need to go from not being active to a little active," she said.

Stehr said people need to get active and remain in some type of activity. "A large part of the population never see the inside of a fitness center," she said.

Activities of daily living, such as painting the house, gardening or cleaning the yard can cause great damage to muscles and joints after long periods of inactivity.

Stehr said it's these types of activities that bring her patients in. "Painting the house is overhead work with the arms," she said. "The muscles are not in condition and this can cause tendinitis or bursitis."

Stehr said much of the damage in overhead work can damage the rotator cuff muscle in the shoulder. "The muscle can get weaker and the activity can cause irritation and swelling leading to inflammation," she said.

Both therapists said people should stay active all year long and should never feel they are too old or too young to start an exercise program.

"They need to do a combination of a few strengthening and stretching exercises to keep in shape," said Stehr. "Walking or the treadmill three times a week can keep a person in shape."

She said people don't need to go to an exercise center and for very little cost can exercise at home.

"Walking in the mall can keep the muscles flexible and strong and help avoid weakness that leads to injuries," she said.

Many people exercise and then may become inactive for a period of two to three weeks or more. Erlacker said no one should ever start back at the same pace of exercise after a lapse.

"A person cannot always pick up where they left off even after a lapse of two to three weeks," she said.

Older people have a harder time getting the muscles back into condition. "Young people bounce back quicker," said Erlacker.

She said bone changes as people age may result in injuries. "Bone changes as we get older can cause bone spurs which decreases the space in joints and the range of motion needed for tennis and swimming activities."

She said that is why just raising a paint brush overhead can irritate a joint.

Stehr agrees. "People are always surprised when they cannot just pick up where they were after a lapse," she said.

Inactivity can cause injury to the joints in the back. "Leaning over with improper body mechanics and lifting with the back can case injuries to the back," Stehr said. "Going from an inactive state to doing more before your body is ready can do damage."

Gerry Salter, physical therapist for the Center for Health and Rehabilitation, said he sees many women who overextend themselves in the spring and summer.

"Women do spring cleaning with overhead reaching," he said. "They get what is called frozen shoulder or adhesive capsulitis." Adhesive capsulitis causes the shoulder joint to "stick." Salter said many people mistakenly want to put a sling on this type of joint injury.

"People want to put their arm in a sling because it feels good," he said. "Putting the arm in a sling only causes unnecessary inflammation and causes the shoulder joint to be rendered immobile."

Salter said many people use exercise machines to get in shape for the summer, but he warns about using the machines.

"Be careful with exercise machines. The machines must be in line anatomically with the joint." He said if the joint is not in line with the machine, joint injury can occur.

Salter also recommends a well-tailored exercise program that works general body parts with specific body parts, improves cardiovascular conditioning and uses resistance training. "And the program must be enjoyable," he said.

A good conditioning program and proper warm-ups are recommended to prevent injuries when attempting any physical activity.

Salter also recommends:

-- Raising the body temperature before the activity (such as stretching before walking)

-- Taking five minutes for a full warm-up

-- Never using hot packs, rubbing ointments such as Ben-Gay, or hot tubs for injuries to joints

-- If injured, use ice as a compression and elevate the injured area to reduce inflammation and pain.

JOINT INJURY PREVENTION TIPS

-- Do some type of aerobic exercise to preserve cardiovascular fitness, such as walking, riding bikes or swimming.

-- Do weight bearing exercise; any activity that is on your feet such as tennis.

-- Be active year-round.

--Use good common sense with health habits by having a good diet, not smoking, exercise and using moderation in every aspect of your lifestyle.