A Beginner’s Guide To Outdoor Running - Chiropractor Approved Tips

You’ve made the decision to take your cardio routine from the treadmill to the sidewalk – congratulations! You’re on your way to reaping some amazing benefits.

Here are some tips to help get you started:

Warm up and cool down:

Make sure you stretch before and after your run. Stretches are an essential part of your running routine to avoid injuries.

Some important points to keep in mind:

·         Never stretch a cold muscle

·         Hold each stretch for a slow count of 30

·         Repeat twice on each side

·         Don’t overstretch—be comfortable

·         Don’t bounce when stretching

Pick a road or trail you are familiar with:

When starting out, the last thing you want to worry about is getting lost. Before you lace up your
sneakers, do some research: ask friends where they like to run, use online running forums to find popular routes, and check to see if your park has designated trails. The more popular and visible the trail, the better.

Wear the appropriate footwear:

Adapt your shoes to your environment. A regular running sneaker works for the flat, predictable surface of a treadmill. But once you are outdoors, make sure the sneaker’s tread can handle the gravel, dirt roads, and slick trails. Runners should get a sneaker that supports the feet while having the appropriate sole to help maneuver and provide support over uneven surfaces.

Start slow:

Running outside is more taxing on your muscles, joints and bones, making you more prone to injuries like shin splints. Start off with shorter distances on flat roads or trails. As your endurance improves, gradually increase your mileage and hill work.

Maintain a constant pace:

Don’t feel compelled to push yourself to run at the same pace that you would on a treadmill. Start with moderate and comfortable pace that allows you to run safely, and gradually increase your speed over several weeks as your body allows.

If you’ve been running on a treadmill for a while, transitioning to the outdoors may take time. The mechanics of running on a stationary treadmill are different than running outside on an uneven surface. When in doubt, you can always talk to a chiropractor about how to improve your form and prevent/manage injuries.

Note: Running is a high-impact activity. If you’ve never run before, please consult a chiropractor/medical practitioner to ensure you won’t worsen any pre-existing conditions or cause injury to your joints.

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7 Camping Tips That Will Save Your Back This Summer

Canadian Chiropractic Association (CCA)

Summer weather is here! This means there are more opportunities to go outdoors and have fun. One activity that many of us look forward to in the summer months is camping. The fresh air, a well-lit campfire and a dip in the lake are difficult to resist. But preparing for camping is just as important as enjoying it. Be ready for the unexpected.

 

Camp grounds and parks allow us to enjoy a large variety of recreational activities, which is what makes it a summer favorite. Preparing and organizing packing ahead of time can help you manage the unexpected and tackle challenges as they arise. We want to help out all our campers this summer with some useful tips to follow before you load up the tent and strap your canoe on the roof of the car¹: 

1. Test your gear to ensure it works. Before packing materials in your vehicle, test your equipment to ensure it works and do so safely.
2. Plan for activities. Plan your activities in advance to ensure that you have the right equipment and are physically ready for the challenge.
3. Familiarize yourself with your upcoming campsite. Learning about the facility and what is available to you helps you prepare in advance for what to bring.
4. Make a list and check it twice. Preparation is key! Make a list of the items that you may need, but consider what is truly essential. Packing extra weight can put a strain on your body, so be discerning and keep things light.

Like many other events in your life, camping can pose a number of risks to your musculoskeletal (MSK) health. Preparing for the challenges ahead can also help prevent potential injuries. If you plan on doing any activities during your camping trip such as hiking, biking, or running, it is a good idea to see your chiropractor in advance for tips and advice on how to physically prepare yourself when outdoors. Here are some tips to consider:

1. Support your back. From packing to pitching the tent or while on a hike, keep neutral curves in your spine while keeping your core engaged and active. (See our blog on how to maintain good posture.)
2. Mind the lift. Remember to bend from the hips and knees while using your legs to lift. Keep a neutral spine and use your entire body to turn. Pivot from your feet to move your body.
3. Pack light. Carry only what you need, and avoid excess. This can help prevent fatigue and strain from packing, hiking, or even canoeing. Being a minimalist can help prevent injuries.

Are you going camping this summer? Perhaps you have some exciting summer adventures planned. We would love to hear about them! Tag us in your posts on Instagram, Twitter and Facebook by using the hashtag #CCASummer!

References

1Woodbury, Shari. “How to prepare for a family camping trip.” Family Share. https://familyshare.com/1926/family/how-to-prepare-for-a-family-camping-trip

Running Outside - Getting Started

Canadian Chiropractic Association

 

Have you finally moved your running regimen from the treadmill to outside? Summer is a great time of year to enjoy the outdoors through exercise and activity. With just your running shoes you can get out and explore new areas in your city or even better nature trails. Yet, if you are an avid indoor runner, there are likely a few adjustments to make when transitioning to the outdoors. Not surprising, the mechanics of running on a stationary treadmill will vary from running outside on an uneven surface, with various obstacles along the way. So, you will need to prepare and transition before heading out.

 

Typically, a treadmill has a motorized platform that moves under a runner’s (or walker’s) feet at a determined speed and slope. Unless programmed otherwise, the treadmill will continue to offer the same force without environmental factors like wind or terrain that often challenge runners. Also, many treadmills are padded, offering extra absorption of the forces of impact for runners.

 

We have gathered a few helpful tips to get started, and transition you to the outdoors.

Shape Magazine¹ shared some great tips for runners:

• Start slow: Running outside is more taxing on your muscles, joints and bones, and are more prone to injuries like shin splints. Start off with shorter distances on flat roads or trails, and as your endurance improves, gradually increase your mileage and hill work.
• Maintain a constant pace: Don’t feel compelled to push yourself to run at the same pace that you would on a treadmill. Start by running at a moderate and comfortable pace that allows you to run safely, and gradually increase your speed over several weeks as your body allows.
• Wear the appropriate footwear: Adapt your shoes to your environment. A regular running sneaker may have been ideal for the flat, predictable surface of a treadmill, but once you are outdoors, make sure the sneaker’s tread can handle the gravel, dirt roads, and slick trails. Runners should get a sneaker that supports the feet while having the appropriate sole to help maneuver and support uneven surfaces.

 

Before heading out, familiarize yourself with the route and check that it is appropriate for your level of fitness or to help you meet your goals².

• Pick a road or trail you are familiar with. When starting out, the last thing you want to worry about is getting lost. Before even lacing up your sneakers, do some research: ask friends where they like to run, use online running forums to find popular routes, and check to see if your park has designated trails. The more popular and visible the trail, the better.
• Like any activity, make sure you do a proper warm-up before starting.

 

We have some great tips for proper stretching that can help prevent injury. If in doubt, talk to your chiropractor about how to improve your running, and prevent and manage injuries.

1 Shape Magazine, “Don’t make these mistakes when running. http://www.shape.com/fitness/cardio/dont-make-these-mistakes-when-running-outdoors

2 Popsugar, 4 things you need to know before running outside.   https://www.nlm.nih.gov/medlineplus/ency/article/003188.htm

Clarifying "Shin Splints"

By Dr. Greg Lusk, DC

With warmer temperatures we will notice an emergence of outdoor running enthusiasts.  Unfortunately for some, the efforts towards a more regular fitness habit will be plagued by the development of lower leg pain that may force a hiatus.  Lower leg pain experienced while running, but not exclusive to running, is often broadly referred to as "shin splints"; however, there are a few distinct conditions that you may experience in the lower leg (i.e. shin), each having its own possible causative factors and relieving strategies.

 

True shin splints are known as Medial Tibial Stress Syndrome (MTSS).  The location of pain is the inner (medial) border of your shin (tibia), typically over a broad area, and develops over time.  It is common in newbie runners or when running volume is increased too rapidly without ample time for your body to adapt.  Hard running surfaces and hill running are also potential aggravating factors.  Pain is initially felt after a run or the next morning as the tissues start healing.  Calf muscles which attach along this edge can become irritated.  The bone itself is subjected to more stress as well and can be a contributing source of discomfort.  Over-pronating or having a high arch with a more rigid foot often results in suboptimal loading mechanics which may also play a role.  As such, it is important to wear shoes with the appropriate amount of motion control for your feet and orthotics may be a consideration for some.  Relative rest with cross training (i.e. doing a different activity that doesn't cause pain), treatment to manage pain and inflammation, and then a gradual resumption of running is usually successful in managing this complaint.

 

If the pain does persist despite treatment and appropriate rest, or it becomes localized to a small area along the bone, a tibial stress fracture diagnosis should be considered.  Also, unlike MTSS, symptoms may be better in the morning after a period of rest.  X-rays often miss a stress fracture so a bone scan may be necessary to find the "hot spot" where the fracture is located.  A prolonged period of rest, which may still involve cross training, is necessary for the fracture to heal.

 

Another area in the lower leg where runners may experience "shin splints" is the upper, outer portion of the front of the shin.  Pain here typically comes on during a run and forces you to stop running, but then resolves quickly over time.  This scenario is descriptive of Chronic Exertional Compartment Syndrome (CECS).  Muscles in this part of the leg are surrounded by a dense, inelastic tissue called fascia.  With exercise, the muscles become engorged with blood and expand in a confined space determined by the fascia.  If your body cannot clear the extra fluid quickly enough the pressure in the tissues increases and results in pain.  This is not to be confused  with the medical emergency of Acute Compartment Syndrome where pressures increase due to bleeding as a result of a trauma and are not relieved with rest.  Gradually progressing your running volume and/or adopting a more forefoot running style, which uses the muscles in this area of the leg less, may be effective in managing this condition.

 

So, as you head out in the nice weather to be active, wear good shoes and progress your activity level gradually.  After all, as with most healthy habits, the desired results are achieved only if the change is regular and sustainable.

This article is for general information purposes only and is not to be taken as professional medical advice.

Tips For A Safe & Pain Free Run

Ontario Chiropractic Association

As summer approaches, sticking to an indoor exercise regime can be difficult as temperatures warm up. Running outdoors is a great way to take advantage of the weather, while keeping fit and improving energy and stress levels.

If you take your running routine outside, remember these 5 simple stretching tips to help avoid strains and pains. 

 

1. Upper Calf Place your hands against a wall, or sturdy object in front of you. Stand feet comfortably apart, toes pointing forward. Put one leg back, keeping your heel flat on the ground. Gently bend the knee of the front leg, so your hips move forward and lean into your hands. Hold this stretch for 30 seconds. You should feel the stretch along the back of the leg and below the knee.
2. Lower Calf   Keeping the same position as the upper calf stretch, shift the foot of your back leg forward until your toes are just behind the heel of the front leg. Keep both heels on the ground and lower your hips by bending both knees. Hold this stretch for 30 seconds.   You should feel the stretch through the back of the ankle.
3. Front of thigh   Standing near a sturdy object, place hand on it for balance and use your free hand to grasp your ankle or foot. Keeping your upper body straight, pull that heel up towards your buttock and hold for 30 seconds. Repeat the stretch for the other leg.  You should feel the stretch through the front of your leg.
4. Back of thigh   Place one foot up on a low surface with your toes pointing upward. Place hands on that thigh. Keeping the leg on the ground straight, bend forward from the hips. Keep your lower back flat by bringing your chest towards your knee. Hold this stretch for 30 seconds, and repeat with the other leg.   You should feel the stretch along the back of the front leg.
5. Hips/Buttocks   From the back thigh stretch position, bend your front knee so that the foot is on the edge of the surface. Placing hands on your hips, lean slightly forward over the bent leg. Keep the leg you are standing on straight. Hold this stretch for 30 seconds, and repeat with other leg.   You should feel the stretch in the back of the hips and buttocks.

 

 

Follow these simple tips for a safe and pain free run. Remember, don’t overstretch and never stretch a cold muscle.

Knee Pain With Running?

By Dr. Greg Lusk, DC

 

Rarely a day goes by when I don't see someone running outside.  The lovely weather takes exercising outdoors and regardless of body type or experience, running is a low cost option and something we have all done.  I often think "Good for you" when I see a runner, but due to my occupation I cannot help but analyze the techniques I see.  Is the person running heavy on their feet, striking at the ball of the foot or the heel, are the legs swinging straight through or out to the side, are the knees buckling inward, how are the arms swinging, how much bounce up and down is occurring?  If I do see something that seems less than perfect, the next thought I have is "I wonder if they feel pain due to running that way."  Now, having less than perfect biomechanics does not always result in pain and it's amazing how much inefficiency the body can tolerate.  However, in the absence of prior injury many runners do begin to experience pain due to the repetition of poor mechanics.  Knee pain is one such presentation.

The knee is a slave to what the foot/ankle and hip are doing.  The long levers of the lower leg and thigh exert much force on the mostly hinging knee joint.  Therefore, any movement that occurs at the foot/ankle or hip that is less than ideal can wreak havoc on the knee.  Let's start where we make contact with our environment - the ground.  When our foot contacts the ground, we should first hit with the outside of our heel and then roll inward, or pronate, as our stride proceeds forward.  This pronation is important and normal to dampen the forces that occur at heel strike.  Over-pronation, however, is not ideal and causes poor mechanics in the ankle/foot and for the lower leg to rotate inward excessively.  This over-rotation is then experienced by the knee and further up the skeleton, often resulting in painful conditions or irritating existing structural damage (e.g. knee osteoarthritis).

With respect to the hip, adequate mobility is needed to allow the desired motions to occur throughout the gait cycle.  Stability is also crucial at the hip.  Running, and walking for that matter, can be considered controlled falling with alternating single leg standing.  As our centre of mass is not balanced over any one of our two hip joints, our bodies would tip sideways if it wasn't for the strength of the muscles on the outside of our hips and sides of our torso.  These muscles also control thigh rotation.  Therefore, if they are weak, which they notoriously are, due in part to the amount of sitting we do which does not activate these muscles but has them function more as "cushions", you get excessive thigh rotation.  Knee pain, once again, is a possible end result.

There a few things to consider which may alleviate and/or prevent knee pain related to running.  Be mindful of your knee position when running and try to prevent it from buckling inwards too much.  Do you have good shoes with appropriate arch support to prevent over-pronation?  Does your hip have sufficient strength or endurance to stabilize itself effectively?  There are exercises that can be done to strengthen the appropriate muscles.

Knee pain begs us to at least look at its neighbouring joints.  Otherwise, we're just managing symptoms and not getting to the root of the problem.  This article is for general information purposes only and is not to be taken as professional medical advice.

Lab Rat - Hands on Your Heads
By Dr. Sean Delanghe, DC

Want to run more efficiently? Peter Grinbergs, head coach of Wilfrid Laurier University’s cross-country team, has a suggestion: Put your hands on your head. Grinbergs’s Hands on Head (HOH) system, developed after 30 years of coaching, involves a series of drills that focuses on diagnosing and correcting stride inefficiencies. His athletes will follow up hard workouts with light strides, walking high knees and barefoot drills - all with their hands firmly placed on their heads.

 

“If you take [the arms and shoes] away, it forces the athletes to learn what their deficiencies are,” says Grinbergs, who has coached six Olympic athletes using variations of this system. “Through practice, a corrective process occurs,” he says, adding that arms and shoes can sometimes hide flaws in running form. During an HOH session, he tells athletes to keep their upper body still. Grinbergs says this helps to establish a balanced core, decreases unnecessary arm motion, and prevents the body from moving side-to-side or up and down while running. The HOH walking high knees helps to identify key issues, such as tight hamstrings or weak hip flexors, which shortens our stride.
                   

While the HOH system is not scientifically proven, much of what Grinbergs has implemented draws parallels to what scientists in the field have discovered. For instance, a group of Australian researchers summarized the factors that we know contribute to running economy. One of the key areas is running kinematics, or how a runner moves. The research has shown that running economy improves when you keep your motion moving forward, as opposed to upward, while also keeping arm and core movements to a minimum. In other words, if you bounce less, stop swinging your arms so much, and stay centred, you will go faster without exerting any extra energy. These are all factors the HOH system is designed to identify and correct.
                   

Researchers have also shown that flexibility plays a crucial role in running economy. A runner who is too flexible will lack the free, spring-like energy a stiff muscle and tendon can provide, making them less economical. By contrast, a number of studies have also shown that runners who lack flexibility will be equally inefficient. Once again, the HOH system seems to be in line with this research as it encourages runners to develop an appropriate stride length in a functional way. Although the HOH system may parallel what the science is showing, it isn’t a miracle drill. Grinbergs says the system is not a quick fix and doesn’t work for everybody. It’s also evident that these drills are by no means a replacement for other key components to your training. You still have to do your intervals, and there is no substitute for mileage and consistency.
                   

Grinbergs’s method, when implemented as a supplement to consistent training, is paying off for many of his athletes. “Ever since I have been using HOH, my upper body movement has become much more efficient while running,” says Ben Flanagan, who represented Canada at the 2011 Youth World Championships. Flanagan’s 1500m PB has dropped by 16 seconds to 3:52.46 since implementing the HOH technique. The system is also great for beginners and recreational runners. After a hard workout, try taking your shoes off, putting your hands on your head, and walking with high knees for 50m and then running for 50m. Be sure to keep your upper body still. Follow this up with a 100m jog recovery and repeat 6 times. Stick to the plan for a few months, and you should see some positive changes in your stride.

Sprinting and High Intensity Interval Training

Proper Sprinting and Warm-Up Techniques to Optimize Your Workout and Avoid Injury

Story at-a-glance

• A recent study found 8-second bursts of sprinting followed by 12-second recovery phases for a total of 20 minutes, three times a week, helped men lose as much as four pounds of visceral belly fat in just three months. This is the type of fat associated with heart disease
• Using aerobic exercise, such as continuous jogging, you need to exercise 7 hours per week for 14 weeks to produce a similar decrease in visceral fat
• Benefits of high intensity interval training include improving insulin sensitivity, virtually eliminating type 2 diabetes, high blood pressure, and optimizing cholesterol ratios when combined with proper diet. It also naturally boosts your HGH levels, increases aerobic capacity and boosts fat metabolism
• See video demonstration of proper sprinting technique and recommended stretches to prevent injury

Sprinting and High Intensity Interval Training\

Dr. Joseph Mercola

NYC Marathon includes chiropractic in its ‘10 tips to kick off your marathon training’

NYC Marathon includes chiropractic in its '10 tips to kick off your marathon training'

June 1, 2012 — The ING New York City Marathon is still a ways away, but for those brave enough to train and tackle the grueling November race, you'll want to make sure you’re prepared.

A recent released titled “10 tips to kick off your marathon training” includes among many things chiropractic care.  The tip encourages racers to “stay loose,” and says “a massage and/or chiropractic adjustment shouldn’t just be an occasional treat — regular treatments can help keep you healthy as you train.  Don’t let minor aches and pains turn into major injuries.”

Click here to see the list in its entirety.  Source: New York Road Runners, nyrr.org

2012 NEW HAMBURG CLASSIC RACES

Congratulations to everyone who participated in this year's New Hamburg Classic Races! 
Click here for the results: http://www.chiptimeresults.com/results/

The New Hamburg Classic Races is a fundraiser for five local charity groups:  Aldaview Services, New Hamburg's volunteer Firefighters, the Wilmot Family Resource Centre, Interfaith Community Counselling Centre and the Wilmot Recreation Complex.

The Neil Dunford 5K Race was held this year in memory of one of the founding members of the New Hamburg Classic Races.  Neil Dunford was a long-time supporter of the event, an avid runner and athlete who lost his battle with cancer last year.

The New Hamburg Wellness Centre is proud to once again be a sponsor of this event.  Our team was on-site to provide post-race massages for all the athletes.

Photos from this year's race: 
https://www.facebook.com/media/set/?set=a.291044710987035.64439.264342590323914&type=3