Spring into Action | Dr Edward
Springtime in Ontario. This can range from snow removal to playing outdoor tennis, all in the same week.
Shake it off! Many see Spring as a time of renewal, new year, a fresh start, where we unfreeze ourselves from Winter stiffness (like muscle strain and stiff back pain) into mobility and movement. Here are some tips to get back into gardening, outdoor hikes and walks, and outdoor sports hopefully without injuries. Hopefully, you don’t have any pre-existing or ongoing conditions that prevent you from exercising or stretching. If you are not sure, ask your family physician along with your physical therapist. Some of these conditions, such as chronic low back pain, scoliosis, lumbar stenosis, sciatica or sciatic-type pain, neck pain, or shoulder pain, may or may not be a contraindication to perform certain activities. Again, check with a health care professional before asking Google.
More activity, more strain. As we get excited with the nicer weather and of activities around the corner, keep in mind that more activity may lead to more strain. So pace yourself, block or chunk your activities into smaller tasks with plenty of time for rest in between. Gradually your capacity to your favorite tasks over a few weeks to allow your musculoskeletal system to adapt. Let’s not try and run that marathon just after putting on your shoes.
Posture matters. Although we are now moving and active, how you perform those activities, from driving golf balls or raking the yard, is very important to prevent injuries. Re-visit your coach’s wisdom for setting up properly, engage your core when gardening or cleaning. Lift in a controlled manner to ease low back strain. When possible, adapt the environment to you, and not the other way around (this usually leads to poor ergonomics). Overall, we are actually preventing injuries early.
To further help your activity goals, stretch and move. I’ll start with stretching. Any activities that stiffen or tighten your muscles, stretching them out can provide pain relief, support, and help in performance. If you stretch after gardening, for example, you might be less stiff the next day and able to continue gardening. I often get the question, “When should I stretch?”. The answer is individual as you. Listen to your body. Are you already a little stiff in the knees, shoulders, and back waking up or before your activity? This would be a great time to perform a few stretches to loosen up the muscles and support your general mobility. Most of us are more stiff and sometimes in a little discomfort after completing the activity. Post-activity stretching will may support you, your support, and prevent injuries.
Chiropractic care may support mobility. Getting physical therapy during the start of the season, to address any restrictions and limitations early on, can help maintain and possibly support mobility. In addition to little bumps (injuries) along the way, Chiropractic care can support (smooth out) the bumps and help accomplish your activity goals.
Spring clean your health! We often Spring clean our homes; this year, let’s start first with our bodies, especially our musculoskeletal system. A healthier and injury-free you means a very enjoyable Spring. Always happy to discuss your activity goals through a 15-minute complimentary consultation.