With the warmer weather and melting snow upon us, a lot of us are thinking about spring activities. We are starting to get our bikes tuned, take out our running shoes, dust off our tennis racquets, and think about swinging our golf clubs. While the thought of jumping back into our spring and summer hobbies is exciting, sometimes doing too much too soon can take a toll on our body. Ramping up your training too quickly, otherwise known as a training volume error, can cause pain and hinder your performance (e.g. lateral epicondylitis, aka tennis elbow).
No sweat though, there are things you can do now to help prevent injury and take your performance to the next level:
1. Stay active year round.
By staying active and exercising year round, you can mitigate the training volume error. The Canadian Society of Exercise Physiologists recommends that adults aged 18 to 64 achieve 150 minutes of moderate to vigorous exercise per week. For example, snowshoeing or walking (on a beautiful sunny March day) for 30 minutes five times per week is one way to think about meeting this target. Please note this guideline may not be appropriate for those who are pregnant, or who have a disability or medical condition.
2. Take care of yourself during your winter activities.
With ski hills opening up recently, many of us are anxious to get as much skiing in as possible. But don’t forget about that training volume error.
Be sure to take care of yourself. Warm up properly by spending five to 10 minutes on sport specific movements that gradually increase your heart rate. Take regular breaks. Don’t forget to cool down and stretch post-activity. Of course, you should also allow yourself one to two days per week to rest. Rest days, or days of active recovery (yoga, stretching, walking) can be incorporated into your week. It’s all about balance.
3. Go for a tune up.
Just like our bikes and sports equipment get a tune up every so often, so should our bodies. Your health care provider can assess and educate you on any tightness, muscle imbalances or weakness that can be addressed before you engage in your recreational activities.
They may recommend soft tissue treatments (massage, cupping, myofascial release, stretching), joint mobilizations, or exercise rehabilitation. Depending on your sporting demand and goals, the treatment will look different for everyone.
4. Movement assessments.
Pre-participation movement evaluations, such as the Functional Movement Screen (FMS), are a way to analyze the quality of the way you move.
The FMS consists of performing seven fundamental movements (squat, lunge, etc.) that are observed and scored by a certified professional. The screen is designed to place an individual in positions where movement deficits may become noticeable if appropriate stability and mobility are not used.
The results of the screen are then used to create a personalized exercise program in order to help address these deficits and ultimately enhance performance.
As the saying goes, an ounce of prevention is worth a pound of cure. Be sure to take this time to take care of yourself physically so you can enjoy the activities you love this spring.
Aindrea is a certified FMS provider. To book a functional movement screen, or physiotherapy appointment, call 705-380-3312 or visit the website.
For more information or to book an appointment call 705-380-3312 or visit the website . Surge Physiotherapy is located at 33 King William Street, Suite 204, in Huntsville. Office hours are flexible with evening appointments available (3 times per week). Email – email@example.com
Andi is passionate about helping you achieve your goals and get back to doing the things you love. Whether it is returning to running, lifting your grandkids, or recovering from surgery, Andi combines her multifaceted background in manual therapy, education kinesiology and exercise rehabilitation to provide individualized treatment. She believes that movement is medicine and enjoys sharing this philosophy with her clients.
Andi is a Muskoka native who completed her Master of Science in Physical Therapy at the University of Toronto in 2017. She received her Bachelor of Science in Exercise Science in 2010 and her Master of Education in 2012 from Auburn University Montgomery in Alabama where she was a member of the varsity soccer team.
When she is not working in the clinic, Andi enjoys giving back to her community through volunteering and also enjoys running, playing soccer, snowboarding, and baking.