Summer Season Safety Tips For Your Body

By Dr. John A. Papa, DC, FCCPOR(C)

The summer season is upon us, which for many individuals means spending time outdoors and becoming more physically active.  Whether you’re an aspiring athlete, a serious nature lover, or someone who enjoys fun in the sun, there are special precautions that need to be taken to protect your body during the summer season.

 

1.    Prepare your body for activity and exercise:  There are many activities made more enjoyable during the summer season such as gardening, walking, running, swimming, canoeing, bicycling, and golfing to name a few.  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation with a proper warm-up.  If you have been inactive for a period of time, gradually ease into activity and take it slow.

2.    Drink plenty of water:  The body’s water supply is responsible for many important functions such as digestion, controlling body temperature, and protecting our joints by providing lubrication and cushioning.  In warmer temperatures, we lose more water from the body through increased perspiration.  The consequences of inadequate water intake/dehydration may include: headaches, fatigue, digestive problems, joint pain, muscle pain and cramping.  Therefore, special care should be taken to replenish fluids lost during the summer season.  Limit diuretics such as caffeinated and alcoholic beverages which actually drain the body of water.

3.    Get just enough sun:  Appropriate sun exposure can provide many health benefits associated with the natural production of Vitamin D.  Avoid sunburn which is a result of overexposure to the sun’s UV radiation and can contribute to certain skin cancers, along with premature aging and wrinkling of the skin.  To protect yourself, apply sunscreen regularly, wear a wide-brim hat and light-colored clothing that covers your exposed skin.  Your eyes should also be protected with UV blocking sunglasses.  Outdoor activities and sports should be limited to the early morning or late afternoon when UV rays are not as strong.  Be cautious on cloudy days, as your skin is still susceptible to burn under these conditions.

4.    Think safety first:  Water sports and other outdoor activities should always be performed with safety in mind.  This means wearing a life jacket in deeper water or if you are not a strong swimmer.  Parents should always keep a watchful eye on young children around water.  Diving into shallow or unknown waters should never be performed to eliminate the chance of serious spinal injury.  Running on pool decks may result in serious slip and fall injuries.  When bicycling, in-line skating, or skateboarding/longboarding, be sure to wear bright reflective clothing and protective headgear.  In addition, wearing appropriate footwear for the activities you are performing will give you balance, support, and protection.

Following the above rules and safety tips can go a long way in protecting your body during the summer season.  For additional information on health, wellness, muscle and joint health, visit our website at www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

How To Prepare For A Ski Trip

Canadian Chiropractic Association

 

Skiing is a beloved activity for many Canadians. It’s a chance for us to enjoy the outdoors and have a little fun. Families often go for a variety of hills and terrains that cater to different skill levels and age.

 

If you are skier or have gone skiing before, you know the sport can take a toll on your body, leaving you sore after a day on the slopes. Unfortunately for some, skiing may lead to injury. This is why it is imperative to prepare your body before gearing up. Here are some tips to help ensure your safety when skiing.

 

Get the Proper Equipment

Do you have all the equipment needed to safely ski? If not, make the time to assess what you need, and take measures to buy or borrow the proper equipment for your next trip down the slopes. If you are a beginner, find a professional to help you determine exactly what you need and ensure that your equipment fits your needs and your body type.

 

Skiing does involve some serious risks of injury including falls, collisions or simply poor form; therefore, it is critical for your equipment to be in good condition to prevent avoidable injuries. For example, broken skis can put your safety and the safety of others at risk. Be extra cautious and inspect your equipment thoroughly and have it repaired by a professional as soon as you notice any problems.

 

Protective devices can help prevent the risk of serious injury. Notably, helmets help prevent the risk of a skull fracture from a fall or collision. Other protective measures such as braces can help those with existing issues or injuries. For example, knee braces can reduce the risk of knee injury by up to 90%¹. Other protective gear to consider includes wrist guards and spine protectors². When your equipment fits properly, it allows you to perform at your best.

 

Take a Lesson

Even the most avid skiers will sometimes take lessons to perfect their technique, form and acquire new skills. As with any activity, we can become accustomed to skiing the same slopes and forget to pay attention to our technique or form. Receiving expert advice from an observer can help tweak or correct bad habits acquired over time. Moreover, lessons can also cover other elements of skiing beyond physical form such as hill rules and regulations, conduct, identifying dangerous slopes, and how to avoid collisions to keep you and others safe.

 

Do Some Extra Training

Skiing requires agility, endurance, mobility and balance. Overall, skiing can put extra stress on your joints and spine, which is why it is important to ensure that you prepare your body in advance. You may want to consider building cardiovascular and muscular endurance, as well as strength, balance and mobility.  If you’re unsure of how to train for a ski trip, talk to a personal trainer who can prepare a workout for you. Don’t forget to warm-up and stretch too!

 

Ski trips are fun and exciting, but it’s important to take the time to prepare for them. All those hours of skiing and rigorous activity can put a lot of stress on your body, so make sure you feel prepared and properly conditioned. To learn more on how to prepare for skiing or any sport, read our Fit Tips and consider visiting a local chiropractor.

 

1. Hébert-Losier K, Holmberg HC. What are the exercise-based injury prevention recommendations for recreational alpine skiing and snowboarding? A systematic review. Sports Med. 2013 May;43(5):355-66 
http://www.ncbi.nlm.nih.gov/pubmed/23463392
2. Russell, K et al. The effect of wrist guards on wrist and arm injuries amongst snowboarders: A systematic review. Clin J Sports Med. 2007; 17:145-150

Heads Up On Helmets!

Ontario Chiropractic Association (OCA)

 

 

 

Helmets aren’t just for extreme sports. Many fun seasonal activities, such as bike riding, blading, skiing or skating, require the use of a helmet. They are designed to protect your head and can reduce the risk of an injury by 30 per cent. There are such a wide variety of activities requiring helmets that it’s important to pick the right one for the job.

 

There are two basic types of helmets: single-impact and multiple-impact. Here are a few tips that will help you select a helmet that is appropriate for the activity that you’re doing.

 

Picking the right helmet

Ski and snowboarding helmets are designed to protect your head against ONE impact accident. After it’s been in a crash, it should be replaced even if there doesn’t appear to be any damage. Hockey helmets are designed to withstand several impacts. Helmets that are designed to protect the back of the head should be used for winter sports.

 

Don’t settle for second-hand

While it may be tempting to buy a second-hand helmet or use a hand-me-down, keep in mind that plastic helmets become brittle and weaken with age. Make sure you know the answer to two questions:

 

1. Has this helmet been in a crash?

2. Is it more than five years old?

 

Look for safety certification

Older helmets may not meet current safety standards. It’s important to look for safety certification by CSA (Canadian Standards Association), or CPSC (Consumer Products Safety Commission).

 

The right fit

Proper fit is just as important as choosing the right helmet. It should comfortably touch your head all the way around, and be snug enough to stay firmly in place. Your helmet should sit level on your head and ride as low as possible to protect the sides of your head.

 

Head injuries can be devastating, and you should never skimp on getting the right helmet for your needs – remember, you can’t put a price on your brain!