Spring to Action

by Nichole Lehman, D.C.

This spring-like February and early March has led many of us to increase our outdoor activities earlier than usual this year. Whether doing yard work, gardening, golfing, or taking the first long walk of the season, a few simple steps can help you avoid injury.

• Warm up. Get your heart rate up to 50-60% of your maximum heart rate(220-your age) by going for a brisk walk for 5-10 minutes before you start your activity, whether it is gardening, mowing the lawn, weeding or starting an exercise program. 
• Stretch. Once your heart rate is slightly elevated, stretch your muscles. Warm, flexible muscles are less injury-prone. 
• Wear supportive footwear. Make sure your shoes have the right support. Most of us wear old shoes to do yard work, but old, worn shoes can increase the likelihood of ankle, knee and back injuries. 
• Bend and lift properly. Be sure to bend from the knees; avoid bending at the waist as much as possible. When lifting, use proper mechanics by engaging the core muscles around your abdominal and gluteal region, rather than lifting from the back. 
• Walk it out. When bending or kneeling for extended periods of time, ( i.e. weeding and planting), make sure to get up every 10-15 minutes to “walk it off.” Stretch out before going back to your task. 
• Stay Hydrated. Not all fluids are created equal.  Drink plenty of pure water, especially in warm weather, and try to avoid coffee, tea and soda as they have a tendency to dehydrate.

Need information about proper foot wear, stretching or warm-up? Post your questions to Dr. Lehman by visiting her website at www.alcyork.com or visiting her on Facebook at www.facebook.com/ActiveLifeChiroYorkPA.