The Medical Minute: Top 7 tips for safe outdoor exercise

Walking, running or hiking outside can be a great way to reach your fitness goals this summer. To boost your overall well-being, health experts recommend getting at least 150 minutes of moderate physical activity each week.

Exercising in nature has its benefits – like fresh air and scenic views – but it also comes with some risks. Dr. Travis Miller, a sports medicine physician at Penn State Health Orthopedics in Berks County, shares his top tips for staying safe and avoiding injury while being active outdoors.

1. Start slow and steady. The bright, sunny weather might motivate you to do too much too fast. “As people are excited to work on their fitness goals, sometimes they decide they’re going to exercise for an hour a day starting Monday, but by Wednesday or Thursday they’re so sore they can’t move,” Miller says. If you haven’t exercised consistently during the winter or spring, start with a 15-minute walk each day. Add 10% to your daily walk time each week.
2. Stretch your feet. “One of the most common injuries I see when people increase their activity is overuse of the tendons in the ankles, heels and feet,” Miller says. To help prevent this, try a simple stretch: Sit on the floor with your legs extended. Loop a towel or T-shirt around your toes and hold each side with your hands. Push against the towel with your toes to stretch your feet, ankles and calves. Repeat two to three times daily.
3. Wear comfortable shoes. From barefoot to cushioned styles, running shoes get lots of hype. “People always ask: ‘What shoes are best?’” Miller says. “Truthfully, the answer is, whatever feels best on your feet.” The more comfortable your feet are, the less likely you are to get injured while working out outdoors. Your ideal fit depends on individual factors such as your arch shape. “Try on a few different brands and choose the ones that feel best when you walk,” Miller says.
4. Make yourself seen. If you run or walk along roads, make sure drivers can see you. Wear bright colors like neon yellow or orange and avoid dark shades like black or navy blue. Add a reflective band or belt or shoes with reflective strips, especially if you exercise early morning or post-dusk. Always run against the flow of traffic so you see oncoming cars and they can see you. Stay on the shoulder as much as possible.
5. Watch for obstacles in your path. Good lighting can help you avoid tripping on tree roots or rocks. Exercise outdoors while the sun’s shining or wear a headlamp if you’re out in the dark. Then stay vigilant. “Try to scan ahead 15 to 20 feet as you’re jogging or walking to identify potential hazards,” Miller says. “As you approach an obstacle, look down at your feet to make sure you clear it to help avoid tripping or awkward landing and hurting your ankle or knee.”

6. Be your own hero. Before you head out, practice the No. 1 rule of outdoor exercise safety: Tell someone where you’re going. If you find yourself alone on a hiking trail with a sprained ankle, call or yell for help. No help coming? Hop on the good foot, scoot on your bottom and lean on something stable to pull yourself up so you can move toward safety. “Find a tree branch or something long and strong that you can use as a cane or crutch to help support that bad foot,” says Miller.

7. Know when to see a doctor. Some soreness is normal the day after working out outdoors, especially if you’re trying a new route or terrain. Over-the-counter anti-inflammatory medications, acetaminophen or ice packs can help soothe aches. But if your pain ranks above three on a scale of zero to 10 or lasts weeks instead of days, it’s time to see a health care provider. “If pain lasts longer than two weeks, your body is trying to tell you that something’s not right or is being overused,” Miller says.

Related content:

• The Medical Minute: Exercise gain without pain. Well, maybe some soreness.
• The Medical Minute: Consider physical therapy before being sidelined by sports injury
• College of Medicine researchers develop app to encourage long term physical activity, reduce Alzheimer’s risk

For comprehensive orthopedic care, call Penn State Bone and Joint Institute:
717-531-5638
or visit Orthopaedics | Penn State Health

The Medical Minute is a weekly health news feature produced by Penn State Health. Articles feature the expertise of faculty, physicians and staff, and are designed to offer timely, relevant health information of interest to a broad audience.

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