Ready to Head Outside? Make Sure You Warm Up First

By Sara Butler

Spring has sprung! While this may be a great time of the year to get outside and get active again, remember that you’ve been stuck inside all winter so your risk of injury may be even higher. You have to be mindful of what you’re doing when you go outdoors and get moving again during your favorite springtime activities.

At The Joint Chiropractic, we care about your overall health and wellness. That’s why we have created this list of common springtime injuries that you want to avoid.

Spring Cleaning

You may think that it’s not possible to seriously injure yourself while simply cleaning the house, but the truth is that it’s a dangerous activity! OK, maybe not as dangerous as skydiving or base jumping, but you still put yourself at risk for injury when deep cleaning your home.

Short of hiring a maid to do the dirty work for you, be mindful of the way you’re moving during this activity to help you avoid injury. Start slow when you begin to clean and go with easy-to-reach places and light objects that will help your body warm up. Allowing your body to get acclimated to reaching, squatting, and lifting repetitively lets your joints and muscles loosen up as you progressively clean more actively.

Make sure to get help while lifting and moving heavy objects, and don’t overextend yourself when reaching for those cobwebs in the corner of the ceiling that have been mocking you for months.

Gardening

When the garden starts to wake up, it can be hard to resist getting out there to get your hands dirty! However, gardening is exercise, and not getting loose before tackling your plants can lead directly to injury.

Walk outside a bit to inspect your garden before you get started. This will help to get the blood pumping to your muscles. You may also want to do a few light stretches that focus on your back, legs, and arms to get started off right. Make sure to have the right tools that fit your hands well so you can avoid injury, too -- and don’t forget the gardening gloves to protect those fingers and palms!

Cleaning the Gutter

Cleaning out the gunk from the gutters, or anything else that requires a ladder, should be done with caution! If you don’t want to hire a professional to do this chore, then make sure to practice some serious safety.

When using a ladder, always make sure to let someone know that you’re using one. Just as important, make sure the ladder isn’t a relic from the 1970s but a modern ladder that is sturdy and strong. If you’re cleaning something from the roof or gutters, wear protective eyewear and get the right tools for the job so that you’re not overreaching or overextending yourself. Doing so can lead to more than pulled muscles -- it can lead to serious falls that cause significant injury.

Overuse injuries

Any activity that requires repetitive movement, such as walking, running, jumping, or even swinging a golf club, can put you at-risk for overuse injuries. In the springtime, many people want to pick up their outdoor sporting activities where they left off in the fall, but you should be careful to avoid overuse.

Ankle sprains, runner’s knee, tendinitis, plantar fasciitis, and shoulder injuries are all common in the spring, so make sure to pay attention to form and have the proper equipment for your chosen activity so that you don’t end up sidelined just when you’ve resumed your favorite sport. Don’t do too much too fast, either! Baseball players have spring training for a reason.

The biggest action you can take to avoid injury is to make sure to see your chiropractor regularly, so don’t forget to visit The Joint Chiropractic to ensure you’re ready to tackle the tasks that await you in the spring!

The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your chiropractor, physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.