Sponsored content 7 tips for avoiding injury as summer normalcy returns By Lauren Glendenning fitness for the nest seaoonis adventures Brought te you by Panorama Summit Orthopedics "A kt of what we do in the summer desn't prepare us well for ski seon. It prepares us Residents and visitorns in Summit County face varying levels of risk when they chose cardiwascularly to got and ski all day. their outdor adenture du joar, bot priper but t fir the spevifie forces," Dr. lack planning and conlitivning can dertease VHIF chances of summertime sickness or injury, said. "Mont summer sports are straight. lines and lack active sile-to-side plyemetrie nitions" "At sme level, we're always gving to have to pay to play sometimes." said Dr. Aaren Flack, ortheguedie surgeon at Panorama Summit Orthpedie Given that ski seon ended carly this year, anyone who hasn been active cut on te trails since March shooklnt just jump right into saimer activities without sking sme nditining "Part of why these activities ane fun is thut there's risk imohed." "For to sis weeks is a god window to ac- complish seeme basie fitness," Dr. Black said. "I'ma fan of things yu can do at home sach as plyometrie and bolyweight ewercises tht get your muscles waken up and get you into the wne" Hereare sene of Paorama Summit Or- thopedies lips for staying sake ansl healthy this summer. GETTY IMAGES 1. SCOPE OUT THE CONDI- TIONS As Summit County residents and visitors hit the trails this summer, it's important to be proactive about injury prevention. 3. STAY WITHIN YOUR ABIL- ITY LEVEL If youire on a maul hike and you're alout to descend a steep hill, you shukd py attention to the conditkons on the nad. Is there gravel all over or is it ckear? Aust like y wiklnt blinally head kown a ski run without knuwing its rating or condlitices, you shoukle't do any summertime outloor activities without understanding the vari- kessential. And dhue to the crazy weather in Summit County, Dr. lack recommends wearing synthetic ekthes ather than cot ton, which gets uncomfortably, and some- times dangenudy, eokl and wet from swest or rain. Alvays bring hevrs ke temperature wwings that are wery ommen at ahitude. If you're runnig, make sure youire rot UMTusing yur shues and youire replaring them ifter the recommended mikage for yr speceitie shoe Some beands vecem- from lots of peopk. Dr. Black memmemds tackling bite-sied guls. Ifit's your liest day on a mountain bike or a nad bike in a whike, dknt enpect to set a persoeal recond or cquer the biggest and boddest trails, "Be hotest with younelf aboat your conuliticening" he sail. "Make sare you set In order to contimue to social distance whie you recvate outsile, do things such as dri ing separately to a traillead, and use face COverings outoors when you can't main- tain more than six feet of distace from somene. (Face cverings are required in Summit County when visiting any indoor besiness) ables you might face. if youle ding 40 miles an hour on a grad yurself up for suees. The mueles that course, yure going to have a had time," Dr. dynamically support your static structure Black sail. "Make sue the nads hve been rt tired, changr lengths, ete. The better maintained and there's no gavel keftover." "Yini can still go euitside and do fun things and not put other people at rish," De. Hlack sakl. strength and endunance you hane going into mend neplacing shoes every 40 to 500 it, the better youll protect the structures. miles The same can be said for the weather, which 6. KNOW WHEN TO CALL IT A DAY Hanning in worn-oit shoes can increase the risk of injuries to the feet, kgi and pelvis. If you're into rood cyting or mountain biking, make sure y have a goel bike fit, which minimiaes the risk of eneruse can be very ermatic in Summit County. ir you're gring to be spending time alene tweline, it's wise to get an early start since Dr. Ilack has bevn secing a lot of electrie bikes, or e-bikes on the trails lately which avist riders during ascents. These e-bikes It's commen to sce injuries at the Panorama Summit Orthepedlies oflice at the end of the dlay, That's bease many people igIoe their boh's signals that fatigue is setting in. Proper fitness and route seketion can help anid a seario in which you're keel to kevp pashing even theugh yar boxdy is ready to quit. thunderstorms becume a conem in the can get people into trouble if they're not fternoon. Always bok at the weather fore ppared. cast and plan acconlingly, Dr. Black said. "If you rus out of juke, yon can get stuck," Dr. Black sakl. "Make sure you understand tain bike ride that tums into a muddy hell the range and adility of a bike like that." injuries. "You hnt want bo be out for a fun mun- "Make sure yenur pedals and saukle are in the right ponitin, which can help avcil kee puin." Dr. Black said. "And make sure your reach is eurreet on rod bike-this he said. 4. HAVE THE RIGHT GEAR 2. WORK ON YOUR FITNESS From ekthing to shoes to peoperly fitted 7. WARM-UP, STRETCH AND COOL-DOWN At the beginning of any reereational season, Brar and equipment, hitting the traibs or the minimies kwer back pain." J often have to work up your fitness level water withonut the right stuff ean quikly to meet the demands of a particular sport Its alo casy to get dlelydrated alne 9000 feet, so make sure to bring akng engh or activity. Unkrtunatehs the previos sen- Al altitisk, the sun's ultravkket ralistin is water, Dr. Black carries a Lifestraw with son's fim doesat always translate to strong stmnger and more dangms, so sunscreen lim on long trail runs or like rides, alkw- ing him to filter stream water to drink if he Warming up is essential lefore any acth ity, especially for those whao are visiting from kwer altitiules. Pople have a desire to pus foe the same intensity as nlat they do at sea level, but you cant sustain that up here "Warming up is wiut will entime tomale it fun and help void exertation," Dr. Black said. "Vou soukl spend encngh time at kw speed and evertion level, when you sluukl still be able to talk, before ramping up- this is especially inmportant for people with polmonury isoues selh as exenise-in- duced asthma." make a fun day turn miserable. WALK-IN ORTHO CARE CLINIC Panorama Summit Orthopedics is offering walk-in services for any patient with an orthopedic concem. All patients will be seen by one of the clinic's orthopedic surgeons. Hours: Monday through Thursday from 4 to 6 pm; and 11a.m. to 6 p.m. on Saturday. Location: 265 Tanglewood Lane, Suite E-1, Silverthorne. For more information, call 970-262-7400 or visit summitorthopanorama.com. spoes and a natural ability to stay away runs ut of drinking water. 5. KEEP A SAFE DISTANCE Dr. Black said Summit Coanty resikents hune been doing a great job out on the trails in terms of maintaining social distancing It helps that the nature of recreating in the mountains teuds bo inchade wkke-pen Clinic Visits, Virtual Visits & Walk-in Clinic PANORAMA 970-262-7400 I SummitOrthoPanorama.com SUMMIT ORTHOPEDICS 265 Tanglewood Lane I Silverthorne, CO Sponsored content 7 tips for avoiding injury as summer normalcy returns By Lauren Glendenning fitness for the nest seaoonis adventures Brought te you by Panorama Summit Orthopedics "A kt of what we do in the summer desn't prepare us well for ski seon. It prepares us Residents and visitorns in Summit County face varying levels of risk when they chose cardiwascularly to got and ski all day. their outdor adenture du joar, bot priper but t fir the spevifie forces," Dr. lack planning and conlitivning can dertease VHIF chances of summertime sickness or injury, said. "Mont summer sports are straight. lines and lack active sile-to-side plyemetrie nitions" "At sme level, we're always gving to have to pay to play sometimes." said Dr. Aaren Flack, ortheguedie surgeon at Panorama Summit Orthpedie Given that ski seon ended carly this year, anyone who hasn been active cut on te trails since March shooklnt just jump right into saimer activities without sking sme nditining "Part of why these activities ane fun is thut there's risk imohed." "For to sis weeks is a god window to ac- complish seeme basie fitness," Dr. Black said. "I'ma fan of things yu can do at home sach as plyometrie and bolyweight ewercises tht get your muscles waken up and get you into the wne" Hereare sene of Paorama Summit Or- thopedies lips for staying sake ansl healthy this summer. GETTY IMAGES 1. SCOPE OUT THE CONDI- TIONS As Summit County residents and visitors hit the trails this summer, it's important to be proactive about injury prevention. 3. STAY WITHIN YOUR ABIL- ITY LEVEL If youire on a maul hike and you're alout to descend a steep hill, you shukd py attention to the conditkons on the nad. Is there gravel all over or is it ckear? Aust like y wiklnt blinally head kown a ski run without knuwing its rating or condlitices, you shoukle't do any summertime outloor activities without understanding the vari- kessential. And dhue to the crazy weather in Summit County, Dr. lack recommends wearing synthetic ekthes ather than cot ton, which gets uncomfortably, and some- times dangenudy, eokl and wet from swest or rain. Alvays bring hevrs ke temperature wwings that are wery ommen at ahitude. If you're runnig, make sure youire rot UMTusing yur shues and youire replaring them ifter the recommended mikage for yr speceitie shoe Some beands vecem- from lots of peopk. Dr. Black memmemds tackling bite-sied guls. Ifit's your liest day on a mountain bike or a nad bike in a whike, dknt enpect to set a persoeal recond or cquer the biggest and boddest trails, "Be hotest with younelf aboat your conuliticening" he sail. "Make sare you set In order to contimue to social distance whie you recvate outsile, do things such as dri ing separately to a traillead, and use face COverings outoors when you can't main- tain more than six feet of distace from somene. (Face cverings are required in Summit County when visiting any indoor besiness) ables you might face. if youle ding 40 miles an hour on a grad yurself up for suees. The mueles that course, yure going to have a had time," Dr. dynamically support your static structure Black sail. "Make sue the nads hve been rt tired, changr lengths, ete. The better maintained and there's no gavel keftover." "Yini can still go euitside and do fun things and not put other people at rish," De. Hlack sakl. strength and endunance you hane going into mend neplacing shoes every 40 to 500 it, the better youll protect the structures. miles The same can be said for the weather, which 6. KNOW WHEN TO CALL IT A DAY Hanning in worn-oit shoes can increase the risk of injuries to the feet, kgi and pelvis. If you're into rood cyting or mountain biking, make sure y have a goel bike fit, which minimiaes the risk of eneruse can be very ermatic in Summit County. ir you're gring to be spending time alene tweline, it's wise to get an early start since Dr. Ilack has bevn secing a lot of electrie bikes, or e-bikes on the trails lately which avist riders during ascents. These e-bikes It's commen to sce injuries at the Panorama Summit Orthepedlies oflice at the end of the dlay, That's bease many people igIoe their boh's signals that fatigue is setting in. Proper fitness and route seketion can help anid a seario in which you're keel to kevp pashing even theugh yar boxdy is ready to quit. thunderstorms becume a conem in the can get people into trouble if they're not fternoon. Always bok at the weather fore ppared. cast and plan acconlingly, Dr. Black said. "If you rus out of juke, yon can get stuck," Dr. Black sakl. "Make sure you understand tain bike ride that tums into a muddy hell the range and adility of a bike like that." injuries. "You hnt want bo be out for a fun mun- "Make sure yenur pedals and saukle are in the right ponitin, which can help avcil kee puin." Dr. Black said. "And make sure your reach is eurreet on rod bike-this he said. 4. HAVE THE RIGHT GEAR 2. WORK ON YOUR FITNESS From ekthing to shoes to peoperly fitted 7. WARM-UP, STRETCH AND COOL-DOWN At the beginning of any reereational season, Brar and equipment, hitting the traibs or the minimies kwer back pain." J often have to work up your fitness level water withonut the right stuff ean quikly to meet the demands of a particular sport Its alo casy to get dlelydrated alne 9000 feet, so make sure to bring akng engh or activity. Unkrtunatehs the previos sen- Al altitisk, the sun's ultravkket ralistin is water, Dr. Black carries a Lifestraw with son's fim doesat always translate to strong stmnger and more dangms, so sunscreen lim on long trail runs or like rides, alkw- ing him to filter stream water to drink if he Warming up is essential lefore any acth ity, especially for those whao are visiting from kwer altitiules. Pople have a desire to pus foe the same intensity as nlat they do at sea level, but you cant sustain that up here "Warming up is wiut will entime tomale it fun and help void exertation," Dr. Black said. "Vou soukl spend encngh time at kw speed and evertion level, when you sluukl still be able to talk, before ramping up- this is especially inmportant for people with polmonury isoues selh as exenise-in- duced asthma." make a fun day turn miserable. WALK-IN ORTHO CARE CLINIC Panorama Summit Orthopedics is offering walk-in services for any patient with an orthopedic concem. All patients will be seen by one of the clinic's orthopedic surgeons. Hours: Monday through Thursday from 4 to 6 pm; and 11a.m. to 6 p.m. on Saturday. Location: 265 Tanglewood Lane, Suite E-1, Silverthorne. For more information, call 970-262-7400 or visit summitorthopanorama.com. spoes and a natural ability to stay away runs ut of drinking water. 5. KEEP A SAFE DISTANCE Dr. Black said Summit Coanty resikents hune been doing a great job out on the trails in terms of maintaining social distancing It helps that the nature of recreating in the mountains teuds bo inchade wkke-pen Clinic Visits, Virtual Visits & Walk-in Clinic PANORAMA 970-262-7400 I SummitOrthoPanorama.com SUMMIT ORTHOPEDICS 265 Tanglewood Lane I Silverthorne, CO