Remember the regimen basics

Parks & Recreation, Jan, 2005

An estimated seven million Americans receive medical attention for sport- and recreation-related injuries each year, according to a 2003 study conducted by the Centers for Disease Control and Prevention. Children ages 5 to 24 years old account for 64.4 percent of the injured. Here are some tips that may help recreation enthusiasts avoid becoming the subject of a cautionary tale.

* Don't wear flip flops, topsiders or sandals while exercising. If shoes can slide off easily, you don't want to wear them bicycling or riding a scooter.

* Do wear lace-up or Velcro-strapped shoes. Weave the leftover lace back through the shoe top. Don't tuck it inside the shoe because it could work its way out. For longer workouts, wear sport-specific shoes that support your feet.

* Don't put on brand new running shoes or hiking boots for a big trip. A normal foot has curves, bumps and ridges. It takes time to break shoes in. Some shoes aren't right for your foot.

* Do buy special socks that wick away moisture and hold the foot firmly in place. Dry feet are less prone to blistering.

* Don't sport running shoes for hiking or golfing. Running shoes are designed to give you cushion, not traction. You want golf shoes with cleats to save you from twisting an ankle on wet or sloping surfaces. You want ankle-height hiking boots that hold your foot secure while walking on uneven surfaces and hubs to grip the ground.

* Do layer your outfit. It may be chilly when you begin a hike in the woods and blazing hot in midday. Carry a knapsack to store extra clothes.

* Do buy reflective tape, blinking lights and/or construction worker vests to make you visible while walking or running in twilight.

* Do listen to your body. If your back aches from carrying golf clubs, rent a cart. You may think you need the exercise, but you don't need a ruptured disk. A full round of golf requires swinging the golf club at least 120 times.

* Don't go anywhere without proper gear. People wear helmets for mountain climbing, bicycling, inline skating and horseback riding. Even winning cyclists such as Lance Armstrong take brutal falls on the Tour de France. He wears a helmet.

* Do train thoroughly before attempting a major adventure. If you choose to tackle a marathon in a mountainous region, you need to practice on local hills instead of flat surfaces.

* Do take lessons in the sport you wish to pursue. You wouldn't drive a car without a brake pedal, yet people think they can inline skate without lessons in how to stop, stand without teetering and push off properly.

* Don't practice on busy trails or on public streets until you feel comfortable with your sport.

* Don't skate or bike in the rain. Wet surfaces cause the bearings in skates to seize up.

* Don't hike/bike/skate/kayak alone. If you get lost or injured, you have someone who can hike back to a forest ranger station and seek aid.

* Do familiarize yourself with map reading, animal and insect identification and wilderness first-aid if you set out on a trek.