One of the most popular summer activities is engaging in sports and physical activities on the beach. Many people take advantage of their time by the sea not only to swim and relax but also to exercise on the sand. However, the sandy terrain is quite unique and can pose certain risks. As a result, many end up experiencing various musculoskeletal injuries from beach sports and activities. So, which are the most common injuries that occur on sand—and how can they be prevented?
Summer Beach Sports
Many beachgoers enjoy participating in sports such as:
- Walking or jogging on the sand
- Beach running
- Paddle or racket games
- Beach Volley
- Beach soccer
Regardless of the chosen activity, it’s important to remember that sand is an unstable and uneven surface. Some areas are soft, while others are compact and firm, making it difficult for the foot to adapt properly to the constantly changing ground conditions. As the feet sink into the sand rather than springing off it (as they would on solid ground), the muscles are required to work much harder to lift and stabilize the body, increasing the risk of overuse or acute injuries.
Common Injuries
Individuals engaging in beach sports and activities are more prone to certain types of injuries, the most frequent of which include:
- Overuse injuries affecting both upper and lower limbs. These occur as a result of microtraumas to the bones, tendons, and joints caused by repetitive strain.
- Sprains, most commonly of the ankle, but not limited to it. They occur when a joint such as the ankle is forced beyond its normal range of motion.
- Fractures, which are partial or complete breaks in the bone resulting from trauma (e.g., a fall) or repetitive stress.
- Injuries Anterior cruciate ligament (ACL) often due to the high physical demands of sports activities. These can be severe and may require surgical treatment.
- Muscle inflammations, typically caused by overexertion or sudden, uncoordinated movements.
- Tendon inflammations (tendinitis), particularly affecting the gastrocnemius, knees, shoulders, and elbows.
- Low back pain (lumbago), often arising from improper lifting, twisting, or as a consequence of muscular strain or minor trauma.
Prevention Strategies
Injuries sustained during beach sports can range from mild and superficial to quite severe. Therefore, it is important to take preventive measures to minimize the risk. The key principles for avoiding serious injuries include:
- Proper warm-up before engaging in activity
- Stretching exercises both before and after exercise
- Use of appropriate equipment (e.g., footwear, rackets, protective gear)
- Maintaining correct technique during sports activities
- Incorporating intervals of rest between sessions
- Paying attention to the slope and texture of the sand surface
- Gradual progression in both the duration and intensity of activity
While some injuries on the sand may occur purely by chance and are therefore unavoidable, following the above guidelines can significantly reduce the likelihood of injuries resulting from preventable factors during beach exercise.
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