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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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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Five Tips For a Healthier Holiday

I know how you feel. The holiday season rolls around… everyone’s running around shopping, planning and getting things done. When it’s over, it’s time to kick back a little and enjoy the company of friends and loved ones, whether it’s the office party of family gathering.

The challenge is that the holiday season is filled with so much delicious food, and sticking to your healthy eating and exercise routine during the season can seem close to impossible. Here are a handful of suggestions to help you get through the holidays without gaining any extra weight. And if you’re really good, you may even lose some.

Never Go Hungry

Arriving to a party hungry is a recipe for disaster. Have a normal breakfast and lunch on the day of the gathering. Sitting down to a holiday dinner when you’re starving can make overdoing it all too easy. Maybe even snack on a handful of nuts or a yogurt on your way out the door, so you don’t snack on the first thing you see when you get there.

Step Away From the Food

Ah… that buffet of food that seems to be calling your name. Keep your distance so you are not tempted to snack all night. For extra backup, you can chew gum, which helps resist the temptation to sneak a bite here or there.

Choose the Right Foods

Sure, some of that great food comes only once a year. Just don’t go in with that mindset when you sit down for a big holiday meal. Enjoy that good stuff in moderation, and stick with the lean meats and veggies otherwise. You (and your conscience) will feel much better afterwards.

Skip the Alcohol

Alcohol is a common feature of many holiday parties. It’s also a big source of empty calories you don’t need, so avoid the temptation to overindulge. If you feel like a drink, a glass of red wine can spare you some calories, and you get some healthy antioxidants in the process.

Stay on Top of Exercise

Yes, holidays are a very busy time, and you may not get out for some exercise as much as you’d like. If you are having a hard time fitting it in your schedule, find ways to build it into your holiday activities: maybe a post-dinner walk outside to catch up with family, an extra lap around the mall during your 11^th-hour shopping, or even a snowball fight (assuming the weather cooperates, of course).

So, enjoy the holiday feasts in moderation, enjoy the company of family and friends abundantly, and most importantly, enjoy the season!

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How NOT to Hurt Your Back This Summer/Fall

Keeping your back in good health is extremely important. You need to take care of it all year long.

However, during the summer, and even as it cools down into fall, you are probably doing more outdoor activities – such as water sports, exercise, athletics, and gardening. This is the time when we see more back injuries than any other time of year. Of course, you don’t have to avoid these activities, but you can still avoid hurting your back in the process.

One of the most important actions you can take is to warm up and stretch your muscles before starting any activity. Gardening probably does not top the list of activities that you think would hurt you, but you should take a few moments to stretch before you begin. A few simple stretches will help get you ready for your yard work. Bend down and try to touch your toes and do some back muscle stretches. You use a lot of muscles when you are pulling weeds, mowing, or a variety of other common yard-related activities. Most importantly, you should wear a back support if you are doing any heavy lifting.

Do you enjoy water sports? These are another potential hazard for your back. The water supplies a constant resistance when you are moving around in it, so you wind up using many of your muscle groups in the process. One of the biggest aquatic culprits is any type of skiing. You are being pulled out of the water by a rope or some other method, which takes a lot of strength from all of your muscle groups – especially your back and arms. Many people experience back pain in this situation.

There are many types of sports that you may be involved in during the summer months. The best way to keep your back healthy and pain free is to try not to overdo your activities and never start without warming up first. Most pain that is associated with your back comes from muscle tension. A muscle spasm can be extremely painful, and can last for days. Muscle spasms can be caused by a misaligned spine. Regular visits for chiropractic care can relieve (and help you to avoid) back pain. Spinal adjustments by a chiropractor – along with heat therapy and massage therapy – can help you maintain good back health.

One more thing to consider to keep your back healthy, that you can do yourself: Watch your posture. Always keep your back straight, whether you are standing or sitting. Some of us tend to slouch forward when we are on our computers, watching television and other activities that you do while sitting. You might even consider purchasing some kind of lumbar support for your chair if you spend a lot of time at a desk, such as at work. You should also try to maintain a strong core, in order to better support your back. There is not one practice, but many together, which will help you maintain good back health.

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