6 tips to ensure a safe, enjoyable beach vacation
Memorial Day weekend kicked off the unofficial start to summer and now thousands of Philadelphia-area residents will pile in their cars and head to the Jersey Shore over the next several months.
As much as we all love some fun in the sun and splashing in the ocean, it isn't always fun and games – some hazards lurk on the beach.
Before you hit the shore, please review these simple health tips to ensure your vacation is safe and enjoyable:
Start with the car. Besides making sure it is in full operating order, double and triple check that any items tied to the roof or back are secure, especially bikes. Any item falling off the car can result in serious consequences for you and your fellow travelers behind you.
Once you hit the beach, be very careful riding the waves, especially body surfing. The slope of beach can make the water very shallow very quickly causing people to hit their heads on the sand. This is the most common cause of aquatic spinal cord injuries.
Another common cause of cervical (neck) spine injuries is diving head first into waves. Again shallow water and sandbars can cause you to strike your head. Please take some time and watch the water for a few minutes before entering. Knowing where potential hazards are can make a big difference to you and your family.
When cruising around town, make sure your beach cruiser has the seat adjusted to the proper height. A bike shop will usually adjust the seat to ideally fit you and save you neck and back pain associated with a poorly adjusted bike seat.
Another aspect of bike safety that often goes overlooked is footwear. Flip flops and loose fitting sandals can pose major problems on a bike. They can get tangled in the chain, the pedals or fall of completely, distracting or injuring the rider. This can have a chain reaction if riding around pedestrians or automobiles as is the case during busy shore weekends. Make sure your footwear is sure fitting before riding a bike.
Check the beach house for rugs, mats, or other objects that could trip you. Every year I see a number of people who fall down stairs in their beach houses because they are unfamiliar with the area.
OK, those are just a sample of some things to be on the lookout for when visiting the beach this summer, but what are some of the health advantages of being by the water? Here are a few things you can do to stay in shape during your days by the bay:
Run on sand instead of the pavement. Running on pavement creates a substantial stress upon the joints of your legs and back. Give your back, hips, knees and ankles a vacation too. Try running on the sand for a lower impact workout.
To keep the sweet treats of the shore from sticking to your belly, try stand up paddle boarding. It's a great core workout. However, choose the proper size paddle board and always wear a life vest. There are online calculators that will enable you to choose the best size paddle board for your body. If you fall in too often, try a larger paddle board. If it's too hard to push through the water, go smaller.
Beach yoga is an excellent exercise to strengthen your core muscles and prevent spinal injuries. It is very low impact but adds a good amount of strength to your back and core. It definitely provides the most bang-for-the-buck body-wise.
As a spinal trauma surgeon it is my goal to NOT see you this holiday season. It is the hope of my myself, and my colleagues, that these short safety tips and brief exercise advice will not only keep you safe this summer, but healthy as well.
Kris Radcliff, M.D., is a fellowship-trained spinal surgeon at the Spine Institute at Regional Trauma Center at AtlantiCare Regional Medical Center in Atlantic City, a member of Geisinger Health System. As part of the Rothman Institute at AtlantiCare surgical team, he also sees patients in the Rothman Institute offices in the AtlantiCare Health Park, Egg Harbor Township and in Manahawkin. Radcliff is an associate professor in orthopedic surgery and neurological surgery at Thomas Jefferson University, Philadelphia, Pa.