After a hard day at work, many of us find that the ideal way to let off steam is by playing sport, gardening or doing something DIY. However occasional the activity though, we must still make sure we are well prepared for this kind of exertion. Below is a summary of the risks involved, and some chiropractic tips on minimising the dangers.

Stress and Exercise

When we think of stress, we think of the kind induced by emotional problems. Stress can also be caused by infections, allergies, extreme temperatures, environmental pollutants and the wrong kind of exercise.

Our body is designed for gentle exercise on a daily basis. Often when we do exercise, it is a frantic dash around a gym or a jarring run followed by days of inactivity. This may do more harm than good, increasing the risk of back and joint problems. Ensure you exercise for 20 minutes (preferably 30-60 minutes) at least three times a week. Lunch time is a good time to exercise as it can prevent the build-up of stress throughout the day. Ideal exercise keeps your heart rate to between 60-80%. It is easy to calculate your maximum heart rate by deducting your age from 220.

Any disturbance to the muscles, bones and joints quickly result in stress. Chiropractic examination can reveal muscle tension or weakness and poor joint function, especially in the spine. Our main responsibility is to correct the muscle and spinal function and their effects on the nerves, but it is very important that you do your part too and follow our advice on diet, lifestyle and exercise.

Running injuries

A runner commonly sustains two types of injuries: the acute trauma and the overuse injury. Both can be avoided by regular stretching of the tendons, good shoes with shock absorbing features, and by avoiding overtraining. Remember, if things start to hurt, stop training immediately and seek the advice of your chiropractor, who can analyse your condition and recommend the most effective treatment.

Strains and sprains, often caused by running on unlevel ground, can be treated by remembering “RICE”, rest, ice, compression and elevation.

The affected area should be treated with ice and splinted if possible to prevent further injury. The key to a speedy recovery is early evaluation by a chiropractor or another medical professional.

Tennis injuries

The aptly-named tennis elbow is one of the most common injuries amongst tennis players, together with back and shoulder injuries. The term tennis elbow is used to describe pain found on the outer part of the elbow and the upper part of the forearm. Tennis elbow is in fact an overuse injury, caused by repetitive movements at the wrist forcing the thumb outwards and the palm upwards. Initially, it is important to reduce the inflammation and to rest the elbow as much as possible. The use of ice is very effective in the first two or three days. A chiropractor will also examine any area relating to the elbow muscles of the forearm, such as the wrist, shoulder and more importantly the neck. The second part of the treatment involves increasing the blood circulation to the tissues. When the pain has subsided, it is possible to undertake a rehabilitation programme of exercises to strengthen the elbow and the affected muscles.

Golf

Golf-players are particularly prone to lower back injuries. These are often not immediately painful, leading to compensation injuries in other parts of the body. To combat the risk of exacerbating injuries, exercise and stretching should perform on a daily basis. By doing the correct exercises and warm-ups, even those who have suffered from bad backs can play golf regularly. Your chiropractor can suggest appropriate warm-ups and exercises, and help you work on an alternative swing. Graphite clubs and soft spiked shoes will also help absorb the shock which can bring on back injury.

Skiing Injuries 

Skiing is increasingly popular amongst those wishing to escape from the daily toil of working life to the excitement of the mountain air. However it is necessary to prepare for a skiing holiday, even if you consider yourself fit and healthy. Thin high attitude air means that your heart and lungs need to work harder. The ideal preparation is an aerobic exercise that improves stamina in the legs. Your chiropractor can suggest appropriate exercises to prepare for your holiday.

The most common skiing injuries are either traumatic or overuse injuries.

Traumatic injuries occur when bones, ligaments and muscles are damaged in falls. Make sure that your ski rental firm asks your height, weight and skiing experience, to ensure that are bindings are correctly set to avoid unnecessary slow twisting injuries to the knees. Overuse injuries occur due to gradual stress and injury to tendons, muscles and ligaments. They can be as painful as the acute traumatic injuries and tend to last considerably longer.

These can easily start during preparation so don’t overdo any pre-trip exercising.

Pain is a warning, so if you feel pain during or after skiing don’t ignore it. If a traumatic injury does occur, seek immediate specialist medical attention. With minor sprain/strains and overuse injuries, apply an ice pack and rest with the limbs slightly elevated.

If you return from skiing in pain it is important to get a proper diagnosis, and minimising further injury and shortening the recovery period. Chiropractors treat both back and neck injuries, and injuries of extremities. A chiropractor will take a full case history of the cause and aggravations of the injury, including x-rays to aid diagnosis. Chiropractic treatment aims to optimise your enjoyment and minimise the likelihood of further injury.

Gardening Injuries

Garden work is a common cause of backache, because this apparently restful activity uses actions which are otherwise rarely performed. Stooping and bending places strain on the spine, which can rise to a dull ache over the following few days. It is important to do simple warm-up such as walking followed by stretching. Your chiropractor can recommend stretches designed to improve muscle stamina.

Other chiropractic tips for gardeners;

1)      Kneel on one leg rather than bending from the hips.

2)      Keep your back hollow whiles digging. Use your legs rather than your back.

3)      Vary tasks throughout the day rather than slogging away at one thing.

4)      If you experience pain after gardening, consult your hiropractor immediately.

DIY around the house

Like gardening, DIY is often far removed from everyday activities. This inhabitual exertion leads to the back injuries experienced by so many DIY enthusiasts. If your back becomes stiff or painful, DO NOT work through the pain- it is sign something is wrong. To continue work is to risk further damage. A chiropractor will always help a patient recover from a DIY injury, but here are a few tips to prevent those injuries occurring in the first place;

1)      When lifting, take the weight on bent legs.

2)      It is better to kneel than to bend, but if you must bend, keep the back as hollow as possible.

3)      As when gardening, vary your tasks throughout the day. Repetitive tasks are the prime cause of injury.

With all sports and hobbies, prevention of injury is better than cure. Follow our advice by warming up and cooling down sufficiently and asking your chiropractor for appropriate exercises, and you should enjoy your activity without too many problems. Remember, as soon as you feel pain; consult your chiropractor on how to make a full recovery.