How To Prepare And Condition Your Body For Skiing This Winter

❄ Winter can be a splendid and enjoyable time of year, especially if you love winter sports like skiing.  ⛷ But did you know that skiing can pose some risks to your muscles and joints if you are not adequately prepared⁉

Commonly, muscles that work to internally rotate the hips are activated and engaged during skiing – key for maintaining balance and coordination. 🏂 A great way to condition the body and build muscle memory for skiing is to practice your technique with the use of balance boards, in-line skates, or sports that require quick movements and changes of direction. 🛹

Another important aspect to skiing is the need for endurance and stamina. Interval training is a great tool to build endurance, where you maximize your input for short bouts of time. ⏱ The gains made through interval training can translate into meaningful improvements to your overall endurance; however, as with all activities, progression is key! 👍

Maintaining good muscle and joint range of motion is important, and building mobility is key to preventing injuries. Our Chiropractors can help you improve your joint and muscle function, as well as provide some guidance on how to best increase your mobility safely based on your individual goals and needs. The earlier you start, the better prepared you will be. ✅

#wintersports #skiing #winter #chiropractor #chiropracticcare #training #rehab #muscleandjoint #intervaltraining #exercise #wecanhelp #newpatientswelcome #wilmot #newhamburg #baden #wellesley #tavistock #waterlooregion

Exercise And Over-Training Syndrome

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

Many individuals strive to incorporate more exercise into their daily routine and for good reason.  Regular exercise has long been identified as an essential element of good health due to its ability to positively affect every organ and structure in the body.  However, if done in excess, exercise can also lead to negative health consequences such as over-training syndrome (OTS).

OTS occurs when there is an imbalance between exercise training and the body's ability to recover.  This typically occurs when exercise volume (the total amount of exercise performed) and/or intensity (the total amount of effort exerted) are too high for an extended period of time.  Therefore, it is important to find the correct balance between exercise volume and intensity.  A good exercise program should allow you to exercise on a regular basis without "burning out".

It is important to recognize the signs and symptoms of OTS which may include:

·     Performance related issues such as:  decreased strength, endurance, and power; poor workout recovery; an inability to complete workouts.

·       Physical symptoms such as:  an increased resting heart rate; persistent aches and pains in muscles and joints; repetitive strain injuries.

·      Health related symptoms such as:  frequent headaches; chronic fatigue; gastrointestinal distress; menstrual irregularities; decreased recovery from and/or increased susceptibility to colds, sore throats, and other illnesses.

·       Mood and behavioural changes such as:  insomnia; loss of appetite; increased irritability; depression; decreased motivation to exercise.

Below are some useful tips that can help overcome or minimize the chance of OTS:

1.    Rest is essential for recovery.  This may include absolute rest from all exercise activity or increasing the recovery time between exercise bouts.  Proper rest allows for the body's important biological systems to recover, repair and recharge.

2.    Change your training method.  Look at the cumulative stress of the exercises performed.  Use a variety of exercises when training specific body regions and avoid continuous training without proper recovery.  Change your program frequently and find the right balance between exercise volume and intensity.

3.  Check your nutritional status.  Your body needs the proper nutrients to function optimally.  Inadequate intake of carbohydrate and protein can lead to muscle fatigue and poor muscle tissue repair.  Healthy fats are needed to produce hormones that regulate many body functions.  Dehydration can contribute to muscle cramping and joint pain.  Avoid nutrient deficient foods such as trans-fats and refined sugars and starches which put physical stress on the body.

4.    Get professional help:  Overcoming OTS is not always simple.  There are healthcare practitioners who can treat physical injuries and provide advice on nutrition and proper exercise training techniques.

Recognizing the signs and symptoms of OTS and knowing how to avoid or minimize its effects can ensure that you can continue to enjoy the many health benefits exercise has to offer.  For additional information on exercise, nutrition, and improving your physical health, visit 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.

Injury Prevention Tips For Hockey Players

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

Hockey is a popular recreational sport enjoyed by individual's of all ages and abilities.  Due to the high speed and aggressive play involved, hockey can put players at risk for injury.  Although sticks, pucks, and skate blades can do damage, most hockey-related injuries occur due to collisions with other players and the boards.  Fatigue and low energy of participants due to poor endurance, insufficient rest, or too much ice time can also make them more likely to get hurt.

Most hockey injuries involve the upper body, and can include fractures, sprains and strains of the collarbones, hands, arms, and shoulders.  Low back, groin, hip, knee, and ankle injuries also occur frequently.  Concussions are the most common type of head injury and are often accompanied by neck injury/pain.

Included below are some tips to help hockey players avoid and/or minimize the chances of muscle and joint injuries.

1.    Proper training is important.  A good training program should involve cardiovascular, stretching, and strengthening exercises.

• Cardiovascular training will increase endurance and decrease fatigue, which has been linked to injuries.
• A comprehensive stretching program for the back, arms, shoulders, thighs, and legs should be performed both before and after games to keep muscles limber and prevent stiffness and soreness.
• Strengthening programs improve a muscle’s ability to contract and perform joint movement.  Muscles also act as important shock absorbers and help prevent sprains and strains of vulnerable regions such as the back and neck, along with the shoulder, hip and groin regions.

2.    Get enough rest and hydration.  Since fatigue is one of the most common causes of injury, even the fittest players should often take breaks to rest.  Dehydration affects your energy level and your physical functioning.  Drink plenty of fluids before, during, and after play.

3.    Use the right equipment.  Properly fitting gear can make a world of difference when it comes to avoiding injury.  Replace worn out equipment.  Helmets have a life span of three to five years, depending on how often they are used.  Helmets with face shields have been proven to reduce the severity of concussions regardless of the player's experience level and position when compared to visors alone.

4.    Respect the rules.  Promote sportsmanship and fair play.  Support a zero tolerance rule for illegal checks and maneuvers.

5.    Take care of injuries before returning to play.  This will ensure top physical functioning and help prevent further injury and chronic pain.

Chiropractors are healthcare professionals skilled in the diagnosis and treatment of hockey-related injuries.  In the event that you suffer a muscle or joint injury while playing hockey that does not subside,  consider chiropractic care.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

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.

Injury Prevention Tips For Hockey Players

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

Hockey is a popular recreational sport enjoyed by individual's of all ages and abilities.  Due to the high speed and aggressive play involved, hockey can put players at risk for injury.  Although sticks, pucks, and skate blades can do damage, most hockey-related injuries occur due to collisions with other players and the boards.  Fatigue and low energy of participants due to poor endurance, insufficient rest, or too much ice time can also make them more likely to get hurt.

Most hockey injuries involve the upper body, and can include fractures, sprains and strains of the collarbones, hands, arms, and shoulders.  Low back, groin, hip, knee, and ankle injuries also occur frequently.  Concussions are the most common type of head injury and are often accompanied by neck injury/pain.

Included below are some tips to help hockey players avoid and/or minimize the chances of muscle and joint injuries.

1.    Proper training is important.  A good training program should involve cardiovascular, stretching, and strengthening exercises.

• Cardiovascular training will increase endurance and decrease fatigue, which has been linked to injuries.
• A comprehensive stretching program for the back, arms, shoulders, thighs, and legs should be performed both before and after games to keep muscles limber and prevent stiffness and soreness.
• Strengthening programs improve a muscle’s ability to contract and perform joint movement.  Muscles also act as important shock absorbers and help prevent sprains and strains of vulnerable regions such as the back and neck, along with the shoulder, hip and groin regions.

2.    Get enough rest and hydration.  Since fatigue is one of the most common causes of injury, even the fittest players should often take breaks to rest.  Dehydration affects your energy level and your physical functioning.  Drink plenty of fluids before, during, and after play.

3.    Use the right equipment.  Properly fitting gear can make a world of difference when it comes to avoiding injury.  Replace worn out equipment.  Helmets have a life span of three to five years, depending on how often they are used.  Helmets with face shields have been proven to reduce the severity of concussions regardless of the player's experience level and position when compared to visors alone.

4.    Respect the rules.  Promote sportsmanship and fair play.  Support a zero tolerance rule for illegal checks and maneuvers.

5.    Take care of injuries before returning to play.  This will ensure top physical functioning and help prevent further injury and chronic pain.

Chiropractors are healthcare professionals skilled in the diagnosis and treatment of hockey-related injuries.  In the event that you suffer a muscle or joint injury while playing hockey that does not subside,  consider chiropractic care.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

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.

Exercise And Over-Training Syndrome

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

Many individuals strive to incorporate more exercise into their daily routine and for good reason.  Regular exercise has long been identified as an essential element of good health due to its ability to positively affect every organ and structure in the body.  However, if done in excess, exercise can also lead to negative health consequences such as over-training syndrome (OTS).

 

OTS occurs when there is an imbalance between exercise training and the body's ability to recover. This typically occurs when exercise volume (the total amount of exercise performed) and intensity (the total amount of effort exerted) are both too high for an extended period of time.  Therefore, it is important to find the correct balance between exercise volume and intensity.  A good exercise program should allow you to exercise on a regular basis without "burning out".

 

It is important to recognize the signs and symptoms of OTS which may include:

 

·        Performance related issues such as:  decreased strength, endurance, and power; poor workout recovery; an inability to complete workouts.

·        Physical symptoms such as:  an increased resting heart rate; persistent aches and pains in muscles and joints; repetitive strain injuries.

·        Health related symptoms such as:  frequent headaches; chronic fatigue; gastrointestinal distress; menstrual irregularities; decreased recovery from and/or increased susceptibility to colds, sore throats, and other illnesses.

·        Mood and behavioural changes such as:  insomnia; loss of appetite; increased irritability; depression; decreased motivation to exercise.

 

Below are some useful tips that can help overcome or minimize the chance of OTS:

 

1.    Rest is essential for recovery.  This may include absolute rest from all exercise activity or increasing the recovery time between exercise bouts.  Proper rest allows for the body's important biological systems to recover, repair and recharge.

 

2.    Change your training method.  Look at the cumulative stress of the exercises performed.  Use a variety of exercises when training specific body regions and avoid continuous training without proper recovery.  Change your program frequently and find the right balance between exercise volume and intensity.

 

3.    Check your nutritional status.  Your body needs the proper nutrients to function optimally.  Inadequate intake of carbohydrate and protein can lead to muscle fatigue and poor muscle tissue repair.  Healthy fats are needed to produce hormones that regulate many body functions.  Dehydration can contribute to muscle cramping and joint pain.  Avoid nutrient deficient foods such as trans-fats and refined sugars and starches which put physical stress on the body.

 

4.    Get professional help:  Overcoming OTS is not always simple.  There are healthcare practitioners who can treat physical injuries and provide advice on nutrition and proper exercise training techniques.

 

Recognizing the signs and symptoms of OTS and knowing how to avoid or minimize its effects can ensure that you can continue to enjoy the many health benefits exercise has to offer.  For additional information on exercise, nutrition, and improving your physical health, visit 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.

Preventing Cold-Related Injuries During The Winter

By Dr. John A. Papa, DC, FCCPOR(C)
 

Physical activity during the winter season can place unique demands on the body that can predispose you to injury.  The good news is there are strategies that can be employed to help prevent cold-related injuries.

 

Below are some of the common injuries that can occur during the winter season:

 

·        Soft tissue injuries including sprains, strains, and contusions.  Cold weather decreases the elasticity of soft tissues making them more prone to injury during activity.  Ligaments and muscles in the back, upper and lower extremities are commonly injured.  Falls in slippery conditions can also contribute to injury.

 

·        Exposure injuries include frostbite and hypothermia and occur when individuals do not wear attire that is appropriate for the weather conditions and physical activity performed.

 

·        Blisters can form due to the friction of wet gloves and/or wet socks with poorly fitting footwear.

 

·        Sun-related injuries can also occur in the winter months and cause sunburn and snow blindness.

 

·       Technical injuries can happen when physical activities are performed with:  inadequate technique/training; unsuitable equipment; and/or poor preparation/planning.

 

Below are some of the strategies that can be used to prevent cold-related injuries:

 

·        Warm up and prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Also consider exercise training to help prepare you for winter activity.

 

·        Dress for the elements by wearing insulated lightweight clothing with multiple layers.  This will allow you to add or subtract layers as needed.  Attire that is waterproof can help keep you dry and reduce the risk of heat loss.  Insulated gloves, footwear, and headgear can also help keep you warm.  Shoes and boots with solid treads and soles can help minimize the risk of awkward twisting, slips and falls.

 

·        Protect yourself from the sun by applying sunscreen regularly.  Your eyes should also be protected with UV blocking sunglasses.

 

·        Use safe snow shoveling techniques.  Get professional training and advice while learning the skills of a particular activity such as skiing or snowboarding to help minimize the chance of injury.

 

·        Equipment considerations may include using an ergonomic snow shovel, having sporting equipment properly fitted for your body type, or wearing a helmet during activities.

 

·        Preparation is critical.  For example, be aware of changes in weather forecasts that can influence safety.  Intermittent thaws and subsequent freezing can give way to ice build-up under foot increasing the risk of back twisting, slips and falls.  Coarse sand or ice salt can help give your walkways and driveways more traction.  Planning for physical activity is also important.  For instance, adequate nutrition and hydration before, during, and after activity can optimize energy levels and improve overall physical functioning.  This will help reduce fatigue and chance of injury.

 

Recognizing some of the common injuries that occur during the winter months and knowing which precautions to take can ensure that you enjoy physical activities safely in cold weather.  For additional information on health and wellness, visit 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

Injury Prevention Tips For Hockey Players

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

Hockey is a popular recreational sport enjoyed by individual's of all ages and abilities.  Due to the high speed and aggressive play involved, hockey can put players at risk for injury.  Although sticks, pucks, and skate blades can do damage, most hockey-related injuries occur due to collisions with other players and the boards.  Fatigue and low energy of participants due to poor endurance, insufficient rest, or too much ice time can also make them more likely to get hurt.

Most hockey injuries involve the upper body, and can include fractures, sprains and strains of the collarbones, hands, arms, and shoulders.  Low back, groin, hip, knee, and ankle injuries also occur frequently.  Concussions are the most common type of head injury and are often accompanied by neck injury/pain.

Included below are some tips to help players avoid and/or minimize the chances of muscle and joint injuries.

1.    Proper training is important.  A good training program should involve cardiovascular, stretching, and strengthening exercises.

• Cardiovascular training will increase endurance and decrease fatigue, which has been linked to injuries.
• A comprehensive stretching program for the back, arms, shoulders, thighs, and legs should be performed both before and after games to keep muscles limber and prevent stiffness and soreness.
• Strengthening programs improve a muscle’s ability to contract and perform joint movement.  Muscles also act as important shock absorbers and help prevent sprains and strains of vulnerable regions such as the back and neck, along with the shoulder, hip and groin regions.

2.    Get enough rest and hydration.  Since fatigue is one of the most common causes of injury, even the fittest players should often take breaks to rest.  Dehydration affects your energy level and your physical functioning.  Drink plenty of fluids before, during, and after play.

3.    Use the right equipment.  Properly fitting gear can make a world of difference when it comes to avoiding injury.  Replace worn out equipment.  Helmets have a life span of three to five years, depending on how often they are used.  Helmets with face shields have been proven to reduce the severity of concussions regardless of the player's experience level and position when compared to visors alone.

4.    Respect the rules.  Promote sportsmanship and fair play.  Support a zero tolerance rule for illegal checks and maneuvers.

5.    Take care of injuries before returning to play.  This will ensure top physical functioning and help prevent further injury and chronic pain.

Chiropractors are healthcare professionals skilled in the diagnosis and treatment of hockey-related injuries.  In the event that you suffer a muscle or joint injury while playing hockey that does not subside,  consider chiropractic care.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

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.