You know the benefits of regular exercise. Sticking to a fitness program can strengthen your heart, muscles and bones, lubricate your joints and reduce stress – just to name a few benefits.

However, a severe injury can stop you cold. Sports injuries can often be prevented if you sandwich your exercise between a warm-up and cool-down, select the correct equipment, be kind to your body and maintain your adjustments.

1. Warm-up and Cool-down

Choose a warm-up that incorporates stretching exercises and begins a gradual acceleration of the exercises you will use during your workout.

The warm-up exercises prepare you body for vigorous activity. The stretches improve your flexibility and help prevent sports-related musculoskeletal injuries. The gradual acceleration of physical exercise helps to elevate your body temperature which increases muscle blood flow, reduces muscle viscosity, increases the sensitivity of nerve receptors and increases the speed of nervous impulses. In other words, your muscles are more elastic and ready for exercise.

Your cool-down should reverse the process. Gradually decelerate your activity and stretch the muscles you’ve just used.

2. Correct Equipment

The correct equipment, in good condition, used properly will go a long way in preventing injuries. Find professionals in your sport and listen to their advice.

Although your equipment will be different for different sports, most sports have one item in common: shoes. Selecting the appropriate shoes for your sport and replacing them in a timely manner will make a significant contribution to staying pain and injury-free.

Guidelines for selecting the correct shoes:

Match your shoes to your sport. Athletic shoes are designed to aid in comfortable, injury free activity based on the ergonomic requirements of specific sports. For example, a walking shoe has a more flexible sole and more bend in the toe than a runner’s shoe. Walking shoes promote a rolling forward motion. Running shoes absorb shock, limit rolling and control motion.

Shop at an athletic shoe store, like Foot Traffic or Fit Right NW. Find a store with well-trained employees who will recommend and fit shoes that match your sport, your foot type and your stride pattern. Often they will know this by video recording your foot strike as you walk and run on a treadmill. Dr. Myers has a 10% doctor referral discount for Foot Traffic.

Shop late in the day or after a workout. Try on new shoes when your feet are at their largest. Wear your workout socks and orthotics.

Measure both feet every time. Shoe sizes change over time and many people have one larger foot. Stand up to measure, too, to elongate and flatten your feet.

Make sure both shoes fits correctly. Each shoe should fit with an index finger’s width between the end of the shoe and your longest toe. The toe box should have adequate room and not feel tight. The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run. If possible, keep the shoe on for 10 minutes at the shoe store to make sure it remains comfortable.

Replace regularly. Your shoes are losing their effectiveness as soon as you can see wear. Worn shoes are a common cause of injuries like shin splints, heel spurs, and plantar fasciitis.

3. Be kind to your body

Before you choose an activity, check with your chiropractor. Chiropractic’s holistic approach can help you customize a wellness program that is right for you.

If you experience pain – stop exercising! Call Dr. Myers and ask for care recommendations or advice on icing.

If you continue to feel soreness, pain or strain it is time to visit your chiropractor. Sports injuries are often due to repetitive use or trauma. Your chiropractor’s evaluation and treatment can take care of your injuries before a problem spreads discomfort or injury.

As always, contact Dr. Myers if you have more questions, or need support optimising a safe excercise routine or have any concerns about natural health.  503-253-8818