Staying active in the Summer
As Summer arrives many of us will be taking part in activities outdoors such as walking, cycling or swimming. Taking up something new can sometimes lead to aches and pains if you’re unprepared. Here is some chiropractic advice to help you stay active and pain-free this summer.
Warm-up Routines
It’s important to warm up before starting any strenuous exercise. This encourages blood flow to muscles and joints and prepares your cardiovascular system for an increased level of activity, reducing the risk of injury.
- Dynamic Stretching: Incorporate dynamic stretches such as leg swings, arm circles, and torso twists to increase blood flow and flexibility. Also think about introducing body weight lunges and squats to engage the large gluteal muscles to help fire up the core muscles.
- Light Cardio: A few minutes of brisk walking or jogging can elevate heart rate and prepare the body if you are planning on taking part in more strenuous activity.
Proper Technique
- Cycling: posture is everything when it comes to cycling! Ensure the seat is at the correct height and angle to maintain the natural curve in your spine. Once you have done this, you can adapt the handlebars and pedals to suit your seat position.
This comprehensive guide identifies key areas to be aware of:
https://hr.ubc.ca/sites/default/files/wp-content/blogs.dir/35/files/Bike-Ergonomics-reduced-size.pdf
- Hiking: Use a backpack and ensure to wear it on both shoulders. If the load is heavy, consider one with a waist support to distribute the load evenly. Walk with a straight back and engage your core muscles by staying upright, especially walking uphill.
- Swimming: Don’t spend the entire swim session doing breast stroke, especially if you have a history of lower back issues !! Swap swimming strokes regularly and avoid keeping the head out of the water for long periods as this creates tension in the neck; made easier by using a well fitted pair of goggles. Don’t forget about back stroke – it can be a great way to stretch the chest muscles.
Hydration and Rest
Staying hydrated is essential, especially during hot summer days. Dehydration can lead to muscle cramps and fatigue, increasing the risk of injury.
- Water Intake: Drink water before, during, and after physical activity. A basic rule of thumb is to drink at least 8 glasses of water a day (or 1.5 l) and more if you’re active.
- Minerals: Hydration isn’t just about water. If the exercise is challenging, minerals will be lost from the body through the skin as sweat. Consider using mineral replacement gels or more cheaply, just drop a single crystal of rock salt into your water bottle for a low cost iso-tonic drink.
- Rest Breaks: Take regular breaks to rest and cool down, especially during intense activities. This helps to prevent overexertion and heat-related illnesses.
Post-Activity Care
After engaging in physical activity, it’s important to cool down and take care of your body to promote recovery.
- Static Stretching: Perform static stretches targeting the muscles used during your activity. Hold each stretch for 20-30 seconds to improve flexibility and reduce muscle tension. Most commonly these muscles will be the hip flexors, hamstrings, gluteal muscle, calves and quads in the lower limb and pecs and trapezius in the upper body.
- Massage and Foam Rolling: Use a foam roller or get a professional massage to alleviate muscle tightness and enhance recovery. Calvin Finn is available at clinic on Wednesdays.
- Epsom salts/magnesium: post workout stiffness can be alleviated by having an Epsom salt bath after the workout or regularly supplementing with a good quality magnesium;
https://inhealthsupplements.co.uk/product/pack-of-magnesium-duo-plus-90-tablets/
We hope these tips will allow you to enjoy outdoor activities without injury but if you experience any persistent discomfort, it’s wise to get in touch and have a check up.
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