Stay At The Top Of Your Game In 2010

Stay at the Top of Your Game in 2010

by Dr. Brandon Nevel, D.C., CCSP, CCEP, USPTA

Did you ever have to stop playing your sport or workout due to pain from an injury?  Maybe you had to retire in the third set of your tennis match due to a sore shoulder or tennis elbow or you tweaked your back playing golf. Or possibly you were out for a walk or run, pulled a muscle, and had to stop. Whether sidelined with pain or competing at the top of your game, following these tips will help 2010 be a happier, healthier, injury-free year.

1. Warm-up

Just like a car’s engine, your body needs to be warmed up before exercise. A good warm-up decreases the chance of muscle pulls, sprains and strains by increasing the muscle elasticity and joint range of motion. Warming up increases the muscles’ temperature, resulting in stronger contraction and quicker relaxation of the muscles. This can add crucial yardage to a golf swing, shave minutes off a run, or add extra miles per hour to your serve. For athletes with cardiac concerns, a proper warm-up dilates your blood vessels, reducing stress on your heart.

2. Dynamic Stretch Before, Static Stretch After

Static stretching is when you stretch your muscle to a point of tension and hold it, which is good to do after exercise, but detrimental before exercise. Recent research shows that static stretching does not decrease the risk of injury during exercise and decreases muscle strength by up to 9%.

Dynamic stretching before exercise aids in performance and involves exaggerated range of motion exercises done in a controlled manner, reducing the risk of injury by keeping muscles loose and joints lubricated. Examples include high knees, heel kicks and lunges.

3. Apply Ice

Many athletes hop into a hot tub or take a hot shower after rigorous exercise because it “feels good.” Unfortunately, muscles injured during exercise are inflamed and irritated by the increased blood flow from heat. Always apply ice after a strenuous workout or injury.

4. Keep Joints Moving

Movement is the key to health. When a joint stops moving properly due to a misalignment, it affects your health. This applies to every joint of the body and, more importantly, the spine. With 76 joints in the human spine and pelvis, if the vertebrae are misaligned, it causes joint dysfunction, affecting the nerves which are attached to your spinal cord. Nerves supply the “messages” to every organ, tissue, and bone in your body. Without bone movement in your feet, legs, pelvis, spine, shoulders and arms, the nerve “messages” are disturbed, possibly resulting in early arthritis or injury. 

5. Support Your Feet

Your feet are the foundation of your body. A foot that is not functioning properly or has a dropped arch can cause plantar fasciitis, shin splints, knee pain, hip pain and low back pain.  Support your feet with flexible, custom orthotics, such as Amfit Orthotics.

Of course, these 5 tips should be used in combination with established guidelines such as staying hydrated, eating healthy, taking vitamins (preferably whole food supplements), getting plenty of sleep and managing stress. By integrating each of these steps into your daily life, you will certainly increase your chances of having a happy, healthy, injury-free 2010. For further information, visit www.silversurfsportschiro.com or call Dr. Brandon Nevel of Silver Surf Sports Chiropractic & Rehab. at 561-746-4242.