21 / Savor the End of Summer, Safely

The end of summer in Alaska often feels like a frantic time.

Suddenly, longtime locals notice telltale signs of impending winter: the fireweed has nearly all fizzled, popped and floated away; golden hues are creeping down mountain sides that were recently verdant; the sun, which only weeks earlier had nestled into the horizon well to the right of Sleeping Lady, is now setting hours earlier to her left.

While those summer days may be long, they terminate all too soon and the final few weeks of the season are frequently marked by adventure-lovers cramming in last-minute hikes, paddles and bike rides before the snow flies.

another unmistakable sign of summer winding down? injuries.

“One of the main things we see here, as a physical therapy office, is people getting out and doing too much too quickly,” said John Polonowski, a physical therapist at United Physical Therapy. Polonowski added that one of the most common forms of injury they see are tendonitis, a form of inflammation or irritation of a tendon in your shoulders, elbows, wrists, knees or heels, usually caused by overuse. “It is a pretty short, intense summer and a lot of times people come out of the gate a little hot, so slowing down and allowing your body to adapt to the stress helps mitigate potential injuries,” Polonowski said.

Tarah Sweeney, a physical therapist and owner of Progressive Physical Therapy echoed the sentiment, saying that she often urges her patients to not “do too much, too hard, too fast,” but rather to build up slowly, doing 10 percent more each week. If you were able to comfortably do a three hour hike last week, opt for a three-and-a-half or so hour hike next, rather than trying to bag a trail that will take nine hours.

Tendonitis is far from the only form of injury that can force outdoor-loving people to spend more time on the couch. Additional causes of injuries include: strain from poor posture while biking, hiking (particularly if you’re carrying too heavy of a backpack), paddling or even fishing; wearing improper footwear (hello, blisters); and cuts, scrapes, sprains and broken bones sustained from falls, among others. Being equipped with the right gear, Sweeney and Polonowski said, can make a big difference.

That includes applying sunblock to prevent burns and drinking plenty of water to avoid dehydration, even though the days are getting shorter and colder. Similarly, while there might not yet be snow, it’s

important to dress in layers and bring waterproof clothing. Hypothermia can occur around 40 degrees Fahrenheit — a temperature often seen in the Chugach Range this time of year — if you’re wet from rain or sweat.

If you do get injured outdoors, it’s important to treat it right away. If you get a wound, clean it with water — from your water bottle, not a stagnant lake — and antiseptic if you have it. If you fall and can get up, support the injury to avoid further harm, walk slowly and steadily to shelter and seek assistance. If the injury is particularly gnarly, call for help.

There are some injuries, like minor abrasions, that you can treat yourself and others that call for some professional help. If you’re not sure, it’s better to have medical personnel check the problem out rather than trusting your gut (or Google).

Sweeney also suggests doing a dynamic warm-up before any activity to keep your body limber. For example, if you are planning on going for a hike, do some alternating knee lifts and high kicks, squats, torso twists and quad stretches.

Another way to reduce injuries, Polonowski said, is to do some cross-training. So if you’re a big hiker, spend your off-days walking the Coastal Trail, cycling near Chester Creek or playing a pick-up game of volleyball on the Park Strip. It’ll also help make the transition to winter sports like snowshoeing, skiing and snowmachining easier if you’ve been working various muscles in the offseason. Just because you’re in solid hiking shape, doesn’t mean you’re necessarily in good condition to send it down a mountain on a snowboard.

Polonowski also said that if you are starting to feel run-down — a frequent complaint during the tail end of summer — don’t be afraid to scale back. It’s better to skip one paddling trip than be sidelined from all winter sports because of shoulder injury. There’s always next year.