Orthopedic Care for Summer Sports - Q&A

As we reach peak summer season, outdoor activities are in full swing across Howard County. Whether it is the regular routine of yard work, riding bike, golf, pickleball or walking or running on Kokomo’s trail system, it is the season for weekend warriors and average hobbyists alike.

Outdoor activities are a great way to meet daily step goals or to achieve the recommended 30-minutes of exercise each day. However, it can also come with aches, pains and injuries – especially when springing back into an active hobby for the first time in a period of months.;

To help guide all you throughout your summer and those autumn activities you may already be looking forward to, we have asked the team of orthopedic and sports medicine specialists at Community Howard Regional Health some common questions around injury prevention and tips for dealing with those nagging aches and pains.

If someone is picking up an active hobby like golf or pickleball for the first time in months, what advice do you have to help prevent an injury?

Orthopedic surgeon Clifford Evans, DO, shares, “As with any activity there are several things you can do as an individual to help prevent injury. First, and probably most importantly, is a proper warm up routine. Make sure your body is set up for success by static and dynamic stretching as well as having good flexibility. Another one people may not think of is knowing the sport you will be participating in. People can really injure themselves by not performing the sport correctly. Take lessons by an experienced player or professional.”

What are signs that the hobbies we love might be putting too much strain on our bodies?

Orthopedic surgeon Jason Watters, MD, provides a list of signs:

1. Persistent or Night-Waking Pain

Men often “push through” soreness, but pain that lingers beyond two days or wakes you from sleep isn’t just “part of the game.” It can signal tendon inflammation, bone stress reactions or early joint wear—conditions that, if ignored, may lead to chronic tendon injuries, stress fractures, and joint damage.

2. Swelling, Warmth or Redness

A bit of puffiness after activity is common, but noticeable swelling around a tendon or joint—even mild—means your tissues are inflamed. Redness or heat over a joint is a clear warning light: repetitive micro-traumas are outpacing your body’s ability to heal.

3. Loss of Full Motion or Stiffness

Men may chalk up stiffness to “getting older,” yet when you can’t fully straighten an elbow after shooting hoops or you hear grinding in your knee stepping off the golf cart, it’s often cartilage wear or tendon/ligament issues. Restricted movement forces other joints to compensate, multiplying injury risk.

4. Unusual Weakness or Fatigue

If your grip gives out mid-project, or your leg “gives way” during a quick sprint, don’t assume you’re just out of shape. Early muscle fatigue on one side versus the other often means an overload or imbalance—these asymmetries can cascade into more serious injuries if uncorrected.

5. Breakdown in Technique or Performance

Subtle shifts in form—rounding the back on your swing, limping after a couple miles instead of five—are your body’s way of protecting an overworked area. Don’t wait for a full-blown injury; honor those early changes.

6. “Weekend Warrior” Surges

Many busy men cram all their activity into Saturdays and Sundays. Sudden spikes in intensity—say, a marathon bike ride after months at the desk—give tissues no chance to adapt. Ease into higher workloads or split your sessions through the week.

7. Interference with Everyday Life

When reaching for a toolbox or lifting the kids triggers pain, that’s beyond “just part of it.” Hobbies should enhance life, not hamper daily function.

What outdoor activities do you recommend for those whose joint pain might make it difficult for them to participate in the hobbies they once loved?

Clifford Evans, DO shares, “There are many outdoor activities that someone can participate in when joint pain may limit their motions. The obvious thing would be to limit the use of the joint that is painful. If it is a shoulder that is painful then pick activities that mostly involve the lower extremities. If it is the lower extremities that hurt, try limited weight bearing activities such as swimming or cycling. Often local water parks, such as Kokomo Beach, offer classes or areas to allow exercise in the water.”

For more avid athletes participating in summer 5K races or other strenuous activities, what advice do you have to stay safe in the heat and to recover after the event?

Primary care sports medicine physician Joel Kary, MD, explains, “Summer heat can have a significant stress on our bodies when exercising outdoors. It’s always important to be aware of the air temperature and humidity before going outside to exercise. The combination of heat and humidity together can seriously affect the body's ability to cool while exercising and lead to heat illness. Consider exercising early in the morning before the heat becomes dangerous. The same effort in cool conditions will feel much harder in the heat and your exercise intensity needs to be adjusted for the hot temperatures. Consider running a loop course where you have access to frequent water breaks and can cut the run short if needed. If you develop symptoms of nausea, headache, or dizziness while exercising in the heat, then stop immediately, get indoors in the air conditioning, and drink plenty of cold fluids.”

When it comes to our feet, how important are the shoes we wear for everyday activities in the yard to jogging on the trail? And how can you tell if your shoes fit properly and provide the right support?

“Choosing the proper shoes for exercise is very important,” said Joel Kary, MD. “Going for a walk or jog in the same shoes you wear every day or when working in the yard is a quick way to get injured! The good news is that almost all modern running shoes are built of high quality materials with excellent support. When exercising, make sure you have a shoe that fits well and is comfortable. If you are prone to foot or ankle issues, then you might consider replacing the foam insole in your shoe with an off the shelf shoe insert that provides additional cushioning and support. Most modern running shoes should last 6-8 months, depending on your activity level, but replace them sooner if they are noticeably worn down or you begin to develop new foot pain. When purchasing new running shoes, it's always a good idea to consider a visit to your local running shoe store, where they can provide you options and help with a good fit.”

What are the signs that someone should see an orthopedic or sports medicine physician for a nagging pain or injury?

Jason Watters, MD, states, “Men are statistically less likely to seek medical care. A brief exam—and, if needed, an X-ray or other imaging study—can catch early overuse injuries before they become chronic. If pain during activity rises above 4/10—or sticks around past 24–48 hours—hit the brakes. Our bodies are built for work and play, but they need maintenance. Don’t wait for a crisis—listen to those early warning signs, train smart, and get regular check-ups. That way, you’ll keep doing what you love well into retirement and beyond."

If you have additional questions or are looking for orthopedic/sports medicine care, visit eCommunity.com/ortho or eCommunity.com/sports.