Spring Into It... Gently

Spring is finally here in Windsor and Essex County.

As the days get longer and the weather warms up, we are all anxious to get out there, clean our yards, and get things ready for the warm months ahead. After being "cooped up" all winter, we are ready to get out and enjoy the outdoors.

At Colasanti Chiropractic, we usually get a slew of "seasonal injuries", mainly in the fall, winter, and spring. In the fall, there are raking and yard work injuries. In the winter, there are snow shovelling and slip-and-fall injuries. In the spring, there are gardening injuries and injuries that are the result of doing ‘too much too soon’.

Many of us are more sedentary in the winter months, and in the excitement to 'get out there' when the weather breaks, we end up injuring ourselves. I tell my patients to treat yard work just like any other exercise. For example, after five months of basically no exercise, it wouldn’t be smart to suddenly do a 10-kilometer run. Our bodies are simply not ready for it.

Here are a few tips to help you enjoy the spring weather by preventing injuries.

• Warm-up - As with exercise, we should condition our bodies to be prepared for the workload we impose on them. Regarding spring yard work, do a warm-up before you get out there and dig in. This is especially important if it’s still chilly outside. The muscles need that much more warming up. The warm-up doesn’t have to be too complicated; a brisk walk for 5 to 10 minutes or calisthenic exercise like jumping–jacks or jogging on the spot are more than sufficient.

• Stretch—When stretching, concentrate on the main muscles you will use with the activity. Most often, this means the legs, back, and shoulders. When you stretch, bring your muscles to a comfortable position and hold for about 10 counts. Make sure that you breathe through the stretch. On the next repetition, go a little farther into the stretch. Two or three repetitions are usually enough.

• Pace yourself—Once you get out and start working, remember to pace yourself. Take frequent breaks, especially the first time out. It may feel like you can do a lot more, but often, the repercussions of doing too much will not be felt until the next day or even the day after.

• Drink water—As we work, we generally sweat and require more hydration. If you become thirsty, you are already starting to become dehydrated, so it is best to avoid this.

• Wear protective clothing—Proper clothing can protect you from the sun and also help prevent injury. For example, wear good working shoes for traction and knee pads if you will be doing a lot of kneeling.

• Work smarter—Practice good body biomechanics when lifting and performing repetitive motions. For example, centre yourself on what you are lifting, avoid twisting while lifting, and try not to overextend yourself. Bend your knees and engage your core muscles.

Enjoy the season!