SUMMER INJURY PREVENTION

BY DR. DUANE SMITH, GLEBE CHIROPRACTIC CLINIC

e are well into summer now, and how our lifestyles have changed! The weather has been fantastic and the days are long. In Canada, we try to make the most of our short summer and tend to be much more active through the week, especially on the weekend or while on holiday.

After "hibernating" all winter, the weekend is the time we fit in gardening, running, walking, cycling, rollerblading or playing soccer, football, rugby, tennis, baseball and golf. A weekend at the cottage involves not just relaxing but also canoeing/kayaking, swimming, waterskiing and more gardening! A vacation involves all of the above, and more!

These occasional outbursts of physical activity on an unconditioned body can actually be harmful and can cause or contribute to the physical symptoms you may be experiencing throughout the week. Effective exercise should be regular, consistent, and enjoyable. However, if the majority of your physical activity takes place over only one or two days of the week, aches and pains can be avoided if you take the necessary precautions.

1. Properly warm up before and cool down from vigorous activities. A brisk walk or light run will loosen muscles and increase circulation. It is not wise to immediately stretch or vigorously exercise "cold" muscles.
2. Stretching should be done before and after exercise and only when the muscles have been warmed up first. A well-stretched muscle which is warmed up will encounter fewer injuries and outperform one that is not.
3. Pace yourself. Too much activity over a short period of time will lead to physical and mental fatigue which greatly increases the risk of injury.
4. Utilize as much protection from environmental factors such as the sun, humidity and air pollution as possible. Take frequent breaks if possible. If not, avoid exercising in the middle of the day and get out in the morning or evening.
5. Drink plenty of water. Exercise combined with heat and humidity leads to extreme water loss through perspiration and breathing. Your body requires water for many functions including temperature regulation. Failure to replenish fluids before, during and after exercise can have disastrous effects. Drinks containing caffeine and alcohol can inhibit water absorption

In the event of an injury such as a sprain or strain, the immediate care would be to apply ice directly to the inflamed or swollen area. Cold applied promptly after an injury can slow down or minimize acute inflammation. Crushed ice in a plastic bag, gel ice pack or even a frozen bag of peas can be applied hourly for no longer than 12 minutes at a time. A chiropractor or other health care professional should be consulted with regards to any injuries sustained.

Many professional and elite athletes incorporate chiropractic care into their training programs, however, it is just as valuable to anyone who exercises, from the "weekend warrior" to the avid gardener. Chiropractic care promotes balance in the body and ensures the nervous system is functioning properly. The nervous system, which is protected by the skull and spine, controls and coordinates all of the systems, organs, tissues and cells of our bodies. This is vital for recovering from injury, preventing injury and increased performance.

Dr. Smith practices at the Glebe Chiropractic Clinic, Fifth Avenue Court and can be reached at 237-9000.