I love my summer time weekend warriors! You know the ones that roll right in to
summer and begin running and climbing like they did when they were 18. They usually call for appointments around
week two of the softball league. After
they recover we go over that list of ideas I gave them last year to prevent
these injuries. Doroski Chiropractic Neurology
in the Woodbridge, Dale City Virginia area would like to give you some tips toprevent the same injuries now that winter is here.
When snow, ice and frigid weather blast into town, watch
out, says the American Chiropractic Association (ACA). Winter recreational
activities and chores can pose problems for the outdoor enthusiast whose body
is not in condition. Winter sports like skating, skiing and sledding can cause
painful muscle spasms, strains or tears if you're not in shape. Even shoveling
snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks
and wearing the wrong kinds of clothing can all pose the potential for spasms,
strains and sprains.
Simply walking outside in the freezing weather without
layers of warm clothing can intensify older joint problems and cause a great
deal of pain. As muscles and blood vessels contract to conserve the body's
heat, the blood supply to extremities is reduced. This lowers the functional
capacity of many muscles, particularly among the physically unfit. Preparation
for an outdoor winter activity, including conditioning the areas of the body
that are most vulnerable, can help avoid injury and costly health care bills.
"Simply put, warming up is essential," says
Olympic speedskating gold and silver medalist Derek Parra. "In fact, when
pressed for time, it's better to shorten the length of your workout and keep a
good warm-up than to skip the warm-up and dive right into the workout.
Skipping
your warm-up is the best way to get hurt." Parra, who took both the gold
and silver medals during the 2002 Winter Olympics in Salt Lake City, UT, adds
that, "You can complete a good warm-up in 15-20 minutes. And believe me,
it will make your workout more pleasant and safe."
Derek Parra and the ACA suggest that you start with some
light aerobic activity (jogging, biking, fast walking) for about 7-10 minutes.
Then follow these tips to help you fight back the winter weather:
Skiing - do 10 to 15 squats. Stand with your legs
shoulder width apart, knees aligned over your feet. Slowly lower your buttocks
as you bend your knees over your feet. Stand up straight again.
Skating - do several lunges. Take a moderately advanced
step with one foot. Let your back knee come down to the floor while keeping
your shoulders in position over your hips. Repeat the process with your other
foot.
Sledding/tobogganing - do knee-to-chest stretches to
fight compression injuries caused by repetitive bouncing over the snow. Either
sitting or lying on your back, pull your knees to your chest and hold for up to
30 seconds.
Don't forget cool-down stretching for all of these sports
- At the bottom of the sledding hill, for instance, before trudging back up, do
some more knees-to-chest stretches, or repetitive squatting movements to
restore flexibility.
Shoveling snow can also wreak havoc on the
musculoskeletal system. The ACA suggests the following tips for exercise of the
snow shoveling variety:
If you must shovel snow, be careful. Listen to weather
forecasts so you can rise early and have time to shovel before work.
Layer clothing to keep your muscles warm and flexible.
Shoveling can strain "de-conditioned" muscles
between your shoulders, in your upper back, lower back, buttocks and legs. So,
do some warm-up stretching before you grab that shovel.
When you do shovel, push the snow straight ahead. Don't
try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning
motions.
Bend your knees to lift when shoveling. Let the muscles
of your legs and arms do the work, not your back.
Take frequent rest breaks to take the strain off your
muscles. A fatigued body asks for injury.
Stop if you feel chest pain, or get really tired or have
shortness of breath. You may need immediate professional help.
After any of these activities, if you are sore, apply an
ice bag to the affected area for 20 minutes, then take it off for a couple of
hours. Repeat a couple of times each day over the next day or two.
If you continue to feel soreness, pain or strain after
following these tips, it may be time to visit a doctor of chiropractic.
"I've always believed in chiropractic care," says Parra. "I've
used a lot of other treatments for injuries and pain, but the problem doesn't
get fixed until I go to a doctor of chiropractic."
3122 Golansky Blvd, Ste 102
Woodbridge VA 22192
703 730 9588
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