Physical activity is essential for a healthy mind and body. Sports are awesome, but getting hurt can take the fun out of the game.

Here are 6 ways to AVOID sports injuries:

1. Get a check-up with your Chiropractor to make sure your body is ready for action!
2. Wear protective gear, such as helmets, protective pads, etc.
3. Warm up and cool down. This includes sport-specific, light, aerobic activity and stretching before and after sports. This is key to performance and to avoiding injury.
4. Know the rules of the game. They are there for a reason!
5. Watch out for others. Be aware of those around you.
6. Don’t play when you are injured. This may make your injury worse.

For TREATMENT, use the RICE principles:
Rest – whatever body part is hurt
Ice – use it where it hurts
Compression – wrap the body part with a bandage
Elevate – the injured part

NUTRITION: Eat a well-balanced meal, including a daily Multivitamin. Avoid junk food and soft drinks because they are low on nutrients and they may weaken your bones. Supplements like Glucosamine Sulfate and Calcium/Magnesium can BOOST your bone and joint health so your body is strong and ready for the playground, rink, field or mountains. Ask our Naturopathic Physicians or Chiropractors at back to wellness centre for more information.

CHIROPRACTIC: A Chiropractor is a doctor who specializes in nerve, muscle and joint problems. Chiropractors use their hands to move the joints in the spine, this is called an ‘adjustment’. The adjustment stimulates the nervous system and the healing process. It also reduces joint irritation, muscle tension and pain. Most Chiropractors will also do some muscle treatment and even teach you exercises to help you avoid becoming injured and missing your favorite activities. Just like brushing your teeth protects you from cavities, visiting your chiropractor on a regular basis is excellent for keeping you and your spine healthy and feeling great!

Remember, if you do get injured, tell your coach or a parent. Also, go to your Chiropractor or doctor to get a professional opinion on what is injured and to determine the best type of care for a speedy recovery. This will get you back to optimal health and your sport QUICKLY.

By Dr. Eric Vermander

The blossoms are out and things are greening up nicely around the lower mainland. With Springs arrival, most people increase their activity level significantly with walking more, jogging, cycling, spring cleaning, golfing and gardening.

Increased daylight and the warmth of the sun on our faces are often accompanied by increased rates of injury as people get outside after a long winter of being sedentary. Golfing and gardening tend to be the leading cause of springtime injuries as they introduce movements and positions that the body has not experienced for months.

It is not surprising to learn that many people suffer from muscle fatigue, low back strains and sprains, even shoulder and wrist injuries. It is easy to over do it, as your body may not communicate the harmful position or movements to you right away.

Golfers: Before heading out to the course for a round with your shiny new Callaways, head to the range and only hit a small bucket the first day. Work your way up to the large or jumbo bucket over a few days of practice before hitting the links. Also, take a lesson, as poor swing mechanics is a leading cause of golfing injuries. Your body will feel better and score will be lower!

Gardeners: Getting the raised beds prepped for seedlings can be hard on the body due to sustained postures. Plan for breaks and switch tasks often. When working on the garden, try squatting or kneeling rather than bending. Keep your work close to you to avoid reaching. Think about doing less – divide the work over a few days and evenings with shorter sessions. Consider ergonomic tools to take the load off your back. This way you won’t miss the sunny gardening days due to injury!

Here are a few tips to prevent injury:

Check-up: Chiropractic care will ensure that your body is aligned and moving well before, during and after resuming your favorite activity. Your chiropractor will assist you in preventing injury and staying healthy.
Baby steps: work your way up to a full session of activity.
Warm up: Always! With a 5-10 minute walk.
Stretch: Before AND after! Stretch key muscle groups for your activity, hold the stretch at least 30 seconds. Ask your chiropractor about which stretches are right for you.
Cool down: A casual walk around the block will promote recovery from your activity.
Natural Supplements: There are numerous natural products for muscle and joint pain, ask your health care provider what’s right for you.

Exercise is essential for over-all health, please do it safely and pain-free!!

Stay tuned for facebook.com/backtowellness

At Back To Wellness we are working hard to continuously inform our patients. Whether it’s the latest treatment techniques we are implementing, recent medical research, product specials or our wellness seminars – we want you to know. We will soon be officially launching our Facebook page as another means to communicate with you. We also will be giving out exciting prizes as part of our launch.

Our main message is to make informed choices and be aware of your options when it comes to your health – not only when you are dealing with an ailment but as a preventative measure. Education is your most valuable tool and the team at the Back To Wellness Centre ensures that each patient-visit is a learning experience.