broadway @ yew chiropractic

Spring Sports

As we are enjoying more days of beautiful sunshine and moderate temperatures, so too are we seeing more Vancouverites tying up their running shoes and hitting the pavement and trails. This month, our newsletter will focus on tips for a healthy, fit and fun running season!

Nutrition and Hydration
Running is an aerobic and endurance based activity, therefore our bodies use water and carbohydrates to create energy to propel us. Runners should be careful to ensure that they are receiving a sufficient amount of complex carbohydrates throughout the day, especially after the run or any athletic activity. Good sources would be whole grains, brown rice, or starchy vegetables such as potatoes and yams. Hydration is also very important, water should be brought on the run and at least 2 liters should be consumed in a day. A general guide to follow would be the Canada Food Guide, http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html.

Core Principles
All power and movement is generated from the center (core) of our bodies. Core includes the layers of the abdominal muscle group, and the muscles of the back from the stabilizing multifidus to the might erector spinae. Training these muscles increases endurance, promotes efficient energy consumption, lessens postural strain and generates greater power and speed. Core training is more involved than simply doing a sit-up or crunch, theses muscles are 3-dimensional and require different stresses. Dr. Burley-Howes is a fitness expert and would be happy to demonstrate a core training program for beginners to advanced athletes.

Balance equals bliss
Proper stretching before and after the run is of paramount importance. Stretches before the run should be more dynamic, using fluid motions such as lunges or trunk rotations to warm up the body. Static stretching should be performed after the run, when the muscles are warm. Special attention should be given to muscles that are unequal in tightness from side to side, or front to back. Regular adjustments and soft tissue therapy are beneficial in keeping the body aligned and muscles balanced.

Rest and recovery
Our muscles get stronger when we rest and eat. It is a great idea to plan your runs for the week, that way you can make time for exercise in your schedule, as well as plan adequate recovery and progression. Also, listen to your body when you are feeling pain in a run. Pain means that a tissue is injured, and needs both rest and attention.

For more information please contact info@vancouverbackpain.com