It's summertime (almost), stay injury free!

This week I'd like to give you some general tips on how to avoid injuries when doing your favorite summertime activities. Whether it be hiking, running, softball, little league, biking, golf, gardening, etc., etc. there are some general strategies you can implement to keep yourself injury free.
First, before you begin any activity, it is important to warm up. Most summertime activities use muscles and stress joints that you don't normally put into play. Prepping your body for the activities that you are going to be performing is essential. The last thing you want on a beautiful summer day is to be injured and calling the doctor.
BEFORE you stretch you should do a little warm-up cardio exercise. This can be as simple as a very short jog, or a walk around the block. This gets your heart pumping and you body in general ready for stretching and more strenuous activity. Skipping this can render the stretching you do useless and even expose you to injury when stretching.
There are some general stretches that you should perform before any activity. Mild stretches of the hamstrings, quadriceps, groin, and calves in the lower extremity are helpful. Also remember to stretch your core muscles. These are the muscles that support your spine and generate a great deal of the power you utilize in most sports.
Additional stretches should be tailored to the specific activity you are going to be performing. For example, if you will be playing softball or baseball you should focus on stretching your arms/shoulder/rotator cuff muscles, because you will be doing a lot of throwing. If you are going to be golfing, really focus on your core muscles, as these really come into play in the golf swing. Hitting a golf ball 80 (or in my case 100) times can really stress your core muscles.
Stretching during your activity can also help prevent injuries. Not all activities require this, but many, such as golfing and gardening, allow for sufficient time for your body to tighten up before going on to the next shot/activity. Continuing some mild stretching helps to alleviate this.
When stretching there are some general rules to follow. Don't bounce. This is called ballistic stretching, and actually leads to greater tearing of muscle fibers. Slowly, steadily hold your stretch for 10-15 seconds. Don't overdo it. You know your body better than anyone. If you begin to feel pain, stop the stretch. Injuring yourself while stretching can easily ruin your day!
After your activity, do a little cool down exercise and stretch routine. This is similar to the warmup routine. If you've performed a strenuous activity, cooling down really help to eliminate some of the residual soreness that so many of us feel.
As always, if you have any questions, feel free to give us a call (303) 774-1311. Main Street Chiropractic Center is here to help you stay injury free, and if you are injured, to help you recover as quickly as possible. Have a great week!