Running Stretches

 Gone are the days when you could just go for a 2 hour run without a second thought. Now you have to plan it into your daily schedule and you feel it for a few days after. However, that shouldn’t discourage you from starting! Running is known to have other side effects like improving the health of your heart and lungs, increasing energy levels, decreasing stress levels, improving tone and strength of your muscles and increasing bone density.

It’s advised that you get checked by a health professional (like a chiropractor!) to make sure that running is an appropriate physical activity for you. Start slowly to allow your body time to adapt to the new activity and don’t forget about the warm-up. After the run, remember to do the cool down and stretch in order to prevent injury and excessive soreness. If you do experience pain or an injury that lasts longer than the usual post-workout soreness, ice the area and consult your healthcare practitioner.

Some stretches for you to do after your run include the following:

1. Upper Calf: Stand with your feet one in front of each other, about a foot apart, keeping the back knee straight and the front one bent. Keep both feet flat on the ground and lean forwards gently into a lunge.

2. Lower Calf: Place on foot directly behind the other and keep both feet flat on the ground. Gently bend both knees into a semi-squat position.

3. Front of Thigh: Support yourself for balance and grab your ankle with one hand. Standing on one foot, keep your body as straight as possible and pull your foot up towards your buttock. If you cannot touch your buttocks with your heel, then try pulling your knee backwards and extending the hip instead.

4. Back of Thigh: Put one heel on a low surface, keep the knee straight and point your toes upwards. Bend forward from the hips, keeping your back as straight as possible.

5. Hips/Buttocks: Put your foot flat on a low surface and bend the knee so that your foot is sitting on top of the surface. Lean slightly forwards over the bent leg and keep the leg you are standing on straight.

Things to remember about stretching:

1. Don’t stretch a cold muscle

2. Don’t overstretch or stretch to the point of pain. It should be comfortable

3. Hold each stretch for a count of 30 seconds and repeat twice on each side

4. Don’t bounce through the stretch. Keep the stretch constant and sustained.

Resources

Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/at-play/running-stretches.aspx

Rake it Right

Fall is in the air, which means the leaves are on the ground. Time to get outside and get the yard in shape for winter. However, raking for a prolonged period of time can cause more problems than one might think. Spending time twisting and bending can be hard on your back, so make sure you take care to do it properly.

Warm–up before you start

Before you get going, warm-up your muscles with a brisk 10 minute walk around the block or even on the spot. Swing your arms and lift your knees to enhance the benefits. People don’t think of yard work as a workout, but it is. So prepare for it like you would at the gym.

Stttttttretchhhhhhhh

Follow your warm-up with these easy, low- impact stretches. Repeat each stretch five times. Relax and do not overextend when you stretch or bounce at the end of the stretch. Remember to take frequent stretch breaks while working in the yard.

Your sides

1. Extend your right arm over your head.
2. Bend toward the left from the waist.
3. Hold for 15 seconds and repeat on the

Your legs

1. Steady yourself against a tree, wall or railing.
2. Bend your right knee and grasp the ankle with your left hand.
3. Hold for 15 seconds and repeat with your left knee.

Your back

1. In a seated position, bend forward from the hips, keeping your head down.
2. Touch your fingers to the ground.

Your wrists

1. Hold one arm out in front of you, palm down. Bend your wrist until the fingers point to the ground; use your opposite hand to hold this position.
2. Hold one arm in front of your and place your palm in the “stop” position; use your opposite hand to hold this position.

Bend your knees and lift with ease

Before lifting, position yourself close to the object. Keep your back straight and bend your knees in a squat position, using your leg and arm muscles to smoothly and slowly lift the load. Keep the load close to your body and pivot – don’t twist – to turn.

Take a break

Rest when you're tired and take time out for stretching to loosen tense muscles.

Resources

1. Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/around-home/plant-rake.aspx

Whiplash 101

People injured in a motor vehicle accident sometimes experience a strain of their neck muscles and the surrounding soft tissue, commonly referred to as whiplash. The neck muscles are extremely tender and the range of motion is severely reduced. The injury occurs most often when a vehicle is hit from the rear or the side, causing a snapping movement of the head and neck.

Whiplash symptoms

Whiplash symptoms include headache, dizziness, loss of mobility in the neck and shoulders, upper back pain, neck pain and even chest pain. Pain, stiffness and other symptoms of Grade 1 (tender muscles) or Grade 2 (limited neck movement) whiplash typically start within the first two days after an accident.

Get Assistance

Do not ignore whiplash type injuries. Get yourself examined if you experience any of these symptoms. Health care professionals are alert for the signs of more serious neck trauma and can help relieve symptoms.

Good News

The good news is that most whiplash injuries are not serious and will heal. Many people experience little disruption in their activities and are able to get on with their daily lives.

Not just from car accidents

Whiplash can occur from many causes, not just car accidents. For example, it can happen from falling down stairs, having something fall on your head or when tackled during contact sports. Whiplash can also occur at relatively low impact. For example, a hit in a car accident at less than 10km/hour can cause whiplash.

Well Adjusted…not just your neck

Properly adjusting the height of your car headrest will help prevent whiplash injury in an accident. In an ideal adjustment, the top of your head should be in line with the top of the headrest and there should be no more than 2 to 5 cm between the back of your head and the headrest.

Resources

Ontario Chiropractic Association. Accessed Oct. 10, 2013. http://www.yourbackhealth.com/health/understanding-whiplash/