As the third leading cause of unintentional injuries in the United States, overexertion injuries account for approximately 3.3 million emergency room visits. Overexertion injuries can occur when the body is pushed beyond its limits through strenuous or extreme exercise, activity, heat, lack of water or food, and other causes.

The resulting injuries from overexertion can vary from temporary sprains to more serious health risks. While dehydration is the most prominent health concern when it comes to overexertion, injuries can also range from simple and easily treatable strains and pains to severe debilitating situations like cardiac arrest and hypoglycemia (low blood sugar).

As the summer months are approaching, below are 6 steps you can take to prevent overexertion.

1. Know your limits. If you haven’t been exercising and training for the past several months, perhaps you should skip the 10K run-a-thon this weekend and instead do a 5K walk-a-thon. Instead of jumping into a sport or work project that is too demanding, built your strength and stamina gradually. It is important to pace yourself and know when to say “enough.” If at any time you are breathing heavily or profusely perspiring, slow down or take a break.
2. Stretch and warm up before any heavy lifting or strenuous activity. Instead of jumping in to a tough project or activity, do something less strenuous for the 5-10 minutes prior like walking, running in place, jumping jacks or toe touches. This will help warm up your muscles and ligaments to help prevent sudden strains on cold body tissue.
3. Lift properly. As any chiropractor will tell you, prevent back injuries by lifting with your legs bent; keep the object(s) close to your body; avoid bending, reaching and twisting while lifting; and get a friend for help with large or heavy items.
4. Set obtainable goals. When exercising, set a goal that you can achieve without causing your body too much stress and make sure to take frequent breaks. For example, if gardening takes an hour, set an achievable goal of four 15-minute increments.
5. Stay hydrated. Drink plenty of water before and during any strenuous activity.
6. Stop and take a break if you experience any of the following:
   • Dizziness
   • Sore or painful muscles
   • Low abdominal pain
   • Nausea

Following these guidelines should help avoid overexertion.  However, be sure to call your doctor immediately if you experience heart fluttering lasting longer than 30 minutes, chest pain, blue lips or fingers, lack of coordination, extreme headache, and shortness of breath or labored breathing.