Happy Holidays!

Canadian Chiropractic Association

It’s the time of year for family and friends, food and good cheer. However, for a lot of people, the season can be hectic, stressful and exhausting. Your to-do list may be long, and you may feel anxious about completing it in time. But, are you taking care of yourself while you hurtle around preparing for the Season? Canada’s chiropractors want you to have a joyful holiday, so we’ve put together a few tips that we hope will help keep you healthy and happy throughout this busy season.

 

Lift Right

The holidays usually involve lifting and lugging scads of groceries and parcels. If possible, ask a friend or family member to help you carry on your merry cheer! If no one is available, consider making several trips and carrying smaller loads to prevent the risk of injury. Also, visit our Lift Right page for tips on how to prevent injury while lifting.

 

Take a Break

Do you enjoy entertaining during the holidays? Carolers at the door, a house full of people, children running around? That can involve a lot of cooking and cleaning, decorating and preparations. Make sure to take frequent breaks and keep hydrated. Set a timer every hour or so, have a glass of water and sit for a few minutes. For tips on getting a good night’s sleep, browse through our Good Night’s Sleep page.

 

Ask for Help

Being present and enjoying the company of your friends and family is what is of utmost importance. Even during the holidays, no one expects you to be a super-human. Excessive expectations and stress can heighten your risk for injury and illness. Instead, ask your friends and family for help and everyone will be merrier for it! You can also read about some useful Energy Boosters here.

 

Stay Active

The holidays are a time when we are surrounded by temptations. One key strategy to manage and cope is to keep moving and stay active! Winter offers a multitude of fun family activities including skating in the park or a brisk trek around the block. Activity will keep you energized during the day and help you sleep at night. Before you hit the ice or go tobogganing, make sure you warm up first! Here are some great stretches for hockey and running.

 

Drink Responsibly

Trips, slips and falls account for many injuries in the winter months. However, drinking can also add to the risk of falls. Moderation is the key! Here are some good strategies from the Canadian Centre for Substance Abuse.

• Set limits for yourself and stick to them.
• Drink slowly.
• Have no more than 2 drinks in any 3 hours.
• For every drink of alcohol, have one non-alcoholic drink.
• Eat before and while you are drinking.
• Always consider your age, body weight and health problems that might suggest lower limits.

 

 

Here’s to safe, healthy and happy holidays for all Canadians!

 

 

Fit Tips

Canadian Chiropractic Association

Being active can help you maintain a healthy weight, reduce blood pressure, build strong bones, relieve stress, and maintain flexibility and good posture. Recreational sport is a great way to enjoy the many benefits of physical activity whether you pick up a hockey stick, golf club, raquet, or paddle, get on a bike, or put on your running shoes! The important thing is to get moving. Canada’s Olympic athletes know that everyone who gets physically active is a winner. Here are some tips and inspiration from our top performers and Canada’s chiropractors to help you avoid injury and get the most from your favorite sport.

 

Warm Up

Before jumping in the pool, hitting the field or picking up a golf club, take a full 20 minutes – no less – to warm up. Your warm up should include deep breathing exercises, gentle stretching and range of movement exercises, as well as a brisk walk or easy jog to loosen and warm the muscles and joints.

 

Learn the Proper Technique

Learn the right technique for your sport from the beginning. Using the wrong sport-specific technique can create incorrect muscle memory and can make it difficult to break bad habits. Poor technique can also cause injury to your joints and muscles.

“Chiropractic care has reduced my recovery time from injuries and lessened my susceptibility to injury. I would recommend a physical assessment and chiropractic maintenance to anyone who is serious about their sport.”  –Daniel Igali, Wrestling World Champion and Olympic Gold Medalist

Use the Right Equipment

Make sure your equipment is the right fit, height and capacity for you to avoid a sports-related injury. Recreational athletes should have their equipment professionally fitted and checked before starting out.

 

Avoid Over-Training

Too much. Too fast. Too soon. Over-training is one of the most common causes of recreational athletic injuries. Take your time and work up to it slowly before pushing yourself too hard. Remember – rest is as important as training. Take a training break and give your body a chance to recover.

“Taking care of injuries is important, but what is just as important is ’tuning up’ your body to ensure a great performance every time you go out. I was so impressed with my chiropractic care throughout my rowing career, that I became a chiropractor myself.”            – Dr. Derek Porter, Rowing World Champion and Olympic Gold Medalist

Cool Down

Cooling down after a work out is just as important as warming up. Take 20 minutes for a brisk walk or slow jog, and stretch out your muscles and joints before heading for the change room or the car.

 

Drink Fluids

Drink plenty of fluids before, during and after physical activity – even in cold weather. Remember that once you are thirsty, you are already starting to dehydrate. Dehydration affects your energy level and your physical functioning.

“As a full-time athlete, I rely on my body to make a living, so it always has to be at its best. Chiropractic care is an important part of keeping me in the best condition so I can perform at an optimal level.” – Perdita Felicien, Sprint Hurdles World Champion and Olympian

Strength Training

Strength training will help you keep your spine and other body joints functioning optimally. It will also build muscle that is an important shock absorber and helps to prevent strains and sprains.

 

Check your Attitude

Not every elite athlete brings home a medal, but they are all winners. The right attitude is good for your performance and your overall health. Have fun!

“Bobsleigh is a pure power sport – joints especially take a beating. Knees, back, ankles, elbows are constantly being abused through our weight training and sprinting. By having a regular chiropractic assessment, potential problem areas can be identified and worked on before they lead to greater problems.” –Pierre Lueders, Bobsleigh World Champion and Olympic Gold Medalist

Maximize Muscle & Joint Function

Maintaining good muscle and joint range of motion and mobility will contribute to your athletic performance and help prevent injury. Restrictions in muscle and joint functioning can hamper your technique and may lead to painful strains and sprains.

“Chiropractic was an important part of my athletic training. It helped keep my body in line and that allowed me to drive with my legs and pry with my lower back. It also helped facilitate recovery and prevent injury.” –Marnie McBean, Rowing World Champion and Olympic Gold Medalist

Treat Injuries Promptly

If you suffer an injury or experience pain that lasts longer than your usual post-workout soreness, ice the area to reduce swelling and inflammation, and consult a chiropractor.