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Chiropractic Warm-Up Tips for Runners

By Sara Butler

If you enjoy getting outside and challenging yourself on a run, then good for you! Running can be a great activity if you have the motivation – and if you’re that motivated, then you need to make sure you’re doing your body good along the way. Taking the time to learn proper technique is important to avoid injury and keep you going. Here are some chiropractic tips to help you be a better and healthier runner.

The Warm-up

You may be one of those people who wants to get out and get your exercise routine over with, but if that routine doesn’t include a decent warm-up, then you may be doing more harm than good. Warm-ups are really important since they help to get your body prepared for the task ahead. If you skip it, then you are increasing your risk of injury and increasing the chances of a poor performance.

For a proper warm-up you should aim to:

  • Increase your heart rate
  • Increase your breathing rate
  • Increase blood flow to the muscles

How to Warm Up Right

It doesn’t matter if you’re not an Olympic-level athlete, learning to warm up right is important. Your chiropractor recommends you do the following to get the most out of your warm-up:

  • Jump rope – Jumping rope is a great way to get things flowing. It warms up the muscles in the legs and increases heart rate and breathing.
  • Squats – Bend your knees at about a 30-degree angle and then slowly lower yourself to a half squat position with your knees over your feet, then rise up. Repeat this five times.
  • Hop around – You can easily warm up by bending your knees at about a 45-degree angle and then hop about three feet from side to side, making sure your knees are flexed and that you’re landing as light as you can.
  • Stairs – Stairs make for a great warm-up, and they're easy to find! All you have to do is quickly walk or sprint up and down stairs for a few minutes.
  • Lunge – Lunges are easy and a useful warm-up tool, just make sure you alternate legs to get an even warm-up. Your knee should be directly above your heel as you lunge forward and the leg behind you should be slightly bent.

Running puts a lot of stress on your body, but it is good for you. Make sure you discuss any questions you have about proper warm-ups with your chiropractor.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

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