Jumping into a new fitness routine too hard or too fast this spring can result in injury. Here’s how to stay safe while getting in shape.
How to Prevent Spring Fitness Injuries
Dwight Chapin, clinic director of High Point Wellness Centre in Mississauga, ON, and team chiropractor for the Toronto Argonauts, shares how we can avoid springtime injuries.
1. Listen to your body
Address prolonged stiffness following activity, poor balance or issues with moving freely in everyday routines. If you feel discomfort in your back or hips when standing after physical activity, reach out to a health professional to help you monitor your musculoskeletal health.
2. Warm up before activity
Try taking a short walk, performing a task at a slower pace to start, maintaining a neutral spine position (straight back) and/or stretching your main muscle groups.
3. Find opportunities to move
Improving flexibility and range of motion takes practice and must be worked on every day. This will help you avoid soft tissue damage (the hallmark of overuse injuries) and enhance balance to help prevent falls.
4. Build lean muscle
Strength training rebuilds weakened muscles and strengthens bone . Lean muscle also burns more calories, helping you maintain a healthy weight. Major muscle groups should be targeted twice a week. A set of resistance bands and a low-tech fitness program designed by a qualified health professional will do the trick.