Getting The Most Out Of Your Run

Running and jogging are perhaps the most effective exercises. They require no equipment or special training, and you can do them anytime and anywhere. However, most people don't realize that running is also among the highest impact exercises out there. A high-impact exercise is one that puts the most strain on your body's muscles, bones, or ligaments, and running is perhaps the most stressful of these exercises. There are many things to consider when you regularly practice high-impact exercises, but the most important thing to remember is safety. That's where your chiropractor can come in.

It may seem odd to mention chiropractic and running in the same sentence, but they actually do go hand-in-hand. Because running is so strenuous on the body, it's important to understand the appropriate measures to be taken. Running puts an especially dangerous strain on your spine. When you stand, your spine carries most of your weight. When you run, your weight regularly shifts, and it puts a sort of hammering effect on your spine. This is why it's important to see a chiropractor if you are a runner, or if you just run regularly.

Even if you practice proper running techniques, it's still important to get checked. Improper running techniques or equipment can do drastic damage to your spine and other muscles and bones in your body. For example, wearing the wrong kind of running shoes could cause a misalignment in your spine. The surface on which you run could cause problems as well. Even small things in your daily routine could affect your health, and thus, your running ability -- anything from the way you sit to what you do at work could cause issues.

A chiropractor could help you identify the things in your life that may be causing your pain, or could cause pain in the future. Proper warm-ups and warm-up exercises are also very important. If done improperly, a warm-up could hinder your running ability. You can ask your chiropractor for the most recommended exercises to get you limbered up and to avoid injury.

Running can be great exercise, but it has the potential to cause injury. Checking in with your chiropractor can help you avoid these injuries, by helping you improve your technique so you can get the most out of your run.

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Springtime Is Near... No More Excuses

It’s all too common to hear the New Year's Resolution of “getting in shape before spring,” or “getting in shape before summer,” by means of regular exercise. A good diet and regular exercise are vital components to helping your body reach its full potential.

And now… here is spring. Maybe you’ve been busy, or it has just been too cold. However, it’s important to take a more active role in your own wellness. No more excuses, but we'll help you get started:

See a Chiropractor

Whether the goal is overall good health, shedding a few extra pounds or improving the body for a beach getaway, it is important to see a chiropractor. A chiropractor will help realign the spine and ensures that the body’s immune system is as strong as possible before starting a rigorous exercise routine.

Although chiropractic care will not improve coordination, flexibility or strength, it will make it possible to start an exercise routine that is appropriate for personal health and current physical concerns.

Start Out With Simple Exercises

Exercise does not necessarily mean it must be vigorous and hard on the body to have an impact. Starting out with walking, swimming and other gentle exercises will help the body start getting into the routine of working out on a regular basis.

The best simple exercises are routines that use the body and nothing more. Running, walking and swimming are excellent options that make it possible to shed excess weight and get back in shape.

Work on Flexibility

Although flexibility, coordination and physical strength take time to build up, it is possible to start working on improving the body’s health by working on flexibility. Taking time to stretch out the muscles before a workout routine will help remove the tension that builds up after a day of sitting at an office or enjoying activities that are not physical. Flexibility is improved with gentle stretches, but adding yoga to the routine will work on strength as well as flexibility.

Spring is in the air and it is time to start working on good health. The only way to keep the body as healthy as possible is with the help of regular exercise. Although a chiropractor can make suggestions and prepare the body, it is important to workout at least half an hour every day to get ready for spring.

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Clear Your Pathways Without Hurting Your Back

Falling snow looks peaceful as it lies tranquilly on the ground, but that innocent white precipitation can be heavy!

In reality, one cubic foot (one shovel full) of light, fluffy snow can weigh seven pounds. Fill that shovel with drifted and compacted snow, and you’re looking at up to 20 pounds. If you’re not shoveling properly, you’re asking for trouble for your back.

First things first… traction, traction, traction. The tips that follow are completely moot if your footwear doesn’t grip and you’re sliding all over the place.

1. Warm up beforehand. Maybe walk in place for a few minutes, then do a few lunges, torso twists and stretches. While you’re outside, take breaks to stretch to keep your back limber. Working out little kinks in your back before shoveling will reduce the risk of hurting it.

2. Don’t wait for the snowfall to be over before shoveling. The more snow you allow to pile up, the tougher it is to shovel. So if it’s storming, you may think multiple “shifts” of shoveling are a pain, but back pain is worse.

3. Choose the correct shovel. The right tools make the job easier. Try a lightweight, scraping shovel, preferably something in a tough-but-lightweight plastic Create a center path in the driveway or sidewalk. Then move the snow out to the sides from that center path. Don’t hesitate to try one out in a store to make sure it’s the proper size and weight for your comfort.

photo credit: K. Landerholm via photopin

4. On a related note… Push the snow rather than throw it. If you throw the snow, that could mean twisting your torso, which can put strain on your back. Push the snow whenever possible.

5. Bend at the knees. The right posture protects your back. Keep the legs bent, and your back straight.

6. Know your limits. If you feel tired or short of breath, take a break and give yourself a breather. Stop immediately if you feel back pain or chest pain. Your neighborhood probably has no shortage of teenagers looking to make a couple bucks shoveling driveways… just make sure they’re shoveling properly, too.

7. Cool down properly. Most people probably don’t think of this, but just plopping down on the couch after you come in isn’t the best idea. Just lying on your back for a few minutes can help your muscles cool down in a more appropriate position.

Just remember that the time you invest in shoveling properly can help you focus on other things afterwards, without risking downtime due to a sore back.

Stay warm, and thanks for reading!

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