08/29/2025
Get Your Body Ready for Outdoor Sports This Season
Schools are back in session. Local parks basketball and tennis courts are filling up. And those beautiful desert trails are filling up again with hikers and bikers who’ve been waiting months for cooler temperatures to get back to their outdoor recreational activities and sports leagues. After all, Arizona weather in the fall is the perfect time to get out and get some exercise!
But for so many of us who put our outdoor activities on hold during the summer while the temperatures outside rival the inside of a fireplace, the first step in resuming our outdoor sporting activities should be making sure your body is ready to go, even if your mind is already on the trails or on the field.
Before starting your activities, take a moment to evaluate your body’s current state. Reflect on how active you’ve been recently and what adjustments might be needed to ease back into outdoor sports. Consider factors like flexibility, endurance, and any past injuries that might affect your performance. Warming up before activities and cooling down afterward can help your muscles adapt to increased demands. It’s also helpful to incorporate a variety of exercises into your routine to build overall strength and stability. Pay attention to how your body reacts as you get back into motion—discomfort could be a sign to modify your approach. Building a strong foundation is key to enjoying your outdoor sports routine safely and effectively.
What you eat plays a vital role in supporting your performance. Include a mix of carbohydrates, proteins, and healthy fats in your diet. Carbohydrates, such as whole grains and fruits, provide quick energy, while proteins from sources like lean meats, beans, and nuts aid in muscle repair. Don’t overlook hydration—begin your day with water and stay consistent with fluids during your activities. If you’re exercising for extended periods, drinks with electrolytes can help replace what you lose through sweat. Be mindful of your body’s energy needs and adjust your meals accordingly. Preparing snacks like trail mix or yogurt with fruit can help you stay fueled on the go.
Establishing a steady schedule helps you stay on track with your sports activities. Break your routine into manageable steps and prioritize time for both practice and recovery. Use tools like planners or apps to organize your week and stay committed to your goals. If life gets busy, adjust your routine without feeling discouraged—consistency doesn’t mean perfection. On less active days, consider light activities like stretching or walking to maintain momentum. Remember, finding a rhythm that works for you is key to long-term success and enjoyment. Keep your routine flexible and adapt as needed to balance your commitments effectively.
Taking precautions can help lower your risk of injuries like sprains or strains. Warm up to prepare your body, and include stretching to maintain flexibility. If you feel discomfort, stop the activity to avoid worsening the issue. Should an injury occur, rest and apply ice to reduce swelling. Gradually return to your routine once fully recovered. Listening to your body and allowing time for healing are crucial steps in staying active and enjoying your favorite sports safely.
To help you plan your “back to sports” routine, we encourage you to set up an appointment at Imagine Wellness Chiropractic and speak with Dr. Roxane Zamora – she can help you put together a plan to ease yourself back into your outdoor activities and address not only preventing injuries or illness, but help maintain spinal alignment that will have you performing at tip-top shape as you get back to your recreation routine! Simply call (623) 582-8951 and schedule your appointment today!
