Ease back into summertime activities.

Byline: YOUR HEALTH By Dr. Lisa Lamoreaux For The Register-Guard

It's that time of year: Oregonians are shedding their rain gear and coming out of hibernation to make the most of summer's long days, sunny skies and warm weather. Unfortunately, this also the time of year that orthopedists, urgent care centers and emergency rooms see a predictable spike in the number of sports-related injuries.

Many of the sports injuries I see in my orthopedics practice aren't the result of a traumatic event. Rather, they happen because the patient has returned to a sport or an athletic pursuit after months or years of inactivity.

Often, these patients are out of shape. Instead of returning to exercise gradually, they immediately hit their sport the way they did when they were younger, leaner or more physically fit. Because their muscles aren't accustomed to such activity, these weekend warriors are susceptible to a variety of injuries such as a tear in the rotator cuff, tendonitis in the forearm or ruptures of the Achilles tendon.

People who exercise regularly and stay fit year-round use their muscles consistently. As a result, they're less prone to preventable injury.

For people of all fitness levels, summer heat is another factor in the sports injury equation. In Oregon, daytime high temperatures can go from 70 degrees to 90 degrees in just a couple of weeks, giving us precious little time to acclimate. While kids who play team sports are usually encouraged to drink lots of fluids when competing in the heat, adults seem to be less aware of the need to stay adequately hydrated.

Below are some tips to address these, and other risks of sports injuries:

Avoid the weekend warrior syndrome. Instead of cramming exercise into two days, try to get at least 30 minutes of moderate physical activity every day. If you're truly pressed for time, you can break it into 10 minute chunks. Remember that moderate exercise can include walking the dog, gardening, playing with the kids and taking the stairs instead of an elevator.

Always warm up and stretch before physical activity. Cold muscles are more prone to injury. Warm up with jumping jacks, stationary cycling, running or walking in place for 3 to 5 minutes. Then slowly and gently stretch, holding each stretch for 30 seconds.

Drink lots and lots of water. Drink water before, during and after your exercise. For every 15 minutes you exercise, drink at least eight ounces of water. Sports drinks provide electrolytes that keep sodium levels in balance.

Take lessons and invest in good equipment. Whether you're a beginner or have been playing a sport for a long time, lessons are a worthwhile investment. Proper form and instruction reduce the chance of developing an overuse injury like tendonitis or stress fractures.

Use safety gear, for example, shin guards for soccer, a hard-shell helmet when facing a baseball pitcher, a helmet for biking, and wrist and knee pads for inline skating. Wear the proper shoes for your sport and use them only for that sport. Replace them when the treads start to look worn or the shoes are no longer supportive.

Use the 10 percent rule. Increase your activity level in increments of no more than 10 percent a week. If you normally walk two miles a day and want to increase your fitness level, don't try to suddenly walk four miles. Gradually build up to more miles each week until you reach your higher goal.

Also use the 10 percent rule as your guide for strength training and increase your weights gradually.

Develop a fitness program that incorporates cardiovascular exercise, strength training and flexibility. In addition to providing a total body workout, a balanced program will reduce the boredom factor and will lessen chances of injury.

If you have or have had a sports or orthopedic injury like tendinitis, arthritis, stress fracture or low back pain, consult an orthopedist who can help design a custom fitness routine to minimize the chance of re-injury.

Lisa Lamoreaux is a board-certified orthopedic surgeon at PeaceHealth Medical Group's Downtown Eugene Clinic. Her active lifestyle includes cycling, skiing, windsurfing, sailing and running. She's a former world champion in cross-country bicycling and currently provides medical support for the National Off Road Bicycling Association.

TIPS FOR STRETCHING Stretching provides lots of benefits, including improved flexibility, circulation, range of motion for joints, and reduced risk for repetitive injuries. Yet we often overlook this essential component of exercise. Warm up your muscles before stretching by walking or doing other gentle movements. Start slowly and stretch gently. Never stretch to the point of pain. Don't bounce. Slowly increase your stretch as you feel your muscles relax. Hold each stretch for 30 seconds. Relax and breathe normally. Try stretching while in the shower, talking on the phone, reading e-mails or doing chores. Set reminders to stretch. Use your online calendar or watch alarm. Keep a copy of stretching tips and guidelines handy. Post stretches near your computer monitor and carry them with you so you can stretch wherever you are. For an online slide show of proper techniques for stretching major muscle groups, see www .mayoclinic.com/health /stretching/SM00043.