Andrew Barrett, MD

Submitted photo

As the desert heat eases, Arizonans are trading treadmills and indoor gyms for mountain trails and bike paths. While fall is the perfect time to enjoy Camelback, South Mountain or a weekend ride along the canal, the cooler weather also brings a surge of injuries.

From sprains and fractures on rocky paths to overuse pains fueled by the weekly get-away, this seasonal uptick is a familiar pattern. With the right preparation and awareness, most injuries can be prevented, keeping your time outdoors both safe and enjoyable.

How to prevent the most common outdoor injuries

The most frequent injuries we see in cooler months fall into three main categories.

Sprains, strains, fractures and falls: The state’s rocky, uneven trails and loose desert gravel often lead to rolled ankles, wrist fractures and collarbone breaks. Prevention starts with the right gear — supportive, high-traction footwear, trekking poles for stability and a slower pace on steep descents. Keeping hands free by using a hydration pack instead of carrying a water bottle can also reduce injury risk if a fall occurs.

Overuse injuries: Tendonitis, knee pain and plantar fasciitis are common among “weekend warriors” who push too hard after a summer of lighter activity. Instead, gradually build up to activities, mixing in cross-training to avoid repetitive stress, adding resistance training to maintain muscle strength, and prioritizing rest days.

Finally, dehydration remains a threat, even in cooler weather. Hikers and bikers are advised to carry at least one liter of water per hour of activity, supplement with electrolytes and plan outings for early mornings before desert temperatures rise.

Early warning signs that shouldn’t be ignored

Certain symptoms signal more than just routine soreness after outdoor activity. Persistent joint stiffness or swelling that repeatedly follows exercise may indicate an underlying issue. Pain that worsens with movement, or interferes with daily activities and sleep, is another warning sign that should not be dismissed. Tingling or numbness in the feet, along with frequent ankle rolling on uneven terrain, also points to possible instability or nerve involvement.

Even hydration provides clues: while sweating is a normal response to exertion, suddenly stopping can be a dangerous red flag for dehydration. Recognizing these early signs allows injuries to be addressed before they become more serious.

When it’s safe at home vs. when to see a specialist

Not every hiking and biking incident requires immediate medical care. Mild ankle sprains, sore muscles, small blisters or minor scrapes from a tumble can often be managed at home with rest, stretching, or over-the-counter remedies. However, more severe symptoms may warrant a visit to the specialist:

• Can’t bear weight after a fall
• Hear or feel a “pop” at the moment of an injury
• Swelling/bruising worsens after 48 hours.

When in doubt, it is always safer to get the injury checked out.

Editor’s note: Andrew Barrett, MD is a fellowship-trained orthopedic sports medicine surgeon practicing in greater Phoenix. He lives in Buckeye. Please submit comments at yourvalley.net/letters or email them to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.