By Dr. Ira Shapiro
Director of the Plaza Chiropractic Center
Old Bridge
Can’t shake the injury bug?
Well, join the club. The sad truth is that injury is part of life. It would be nearly impossible to go through an entire lifetime without suffering some form of ache, pain or illness.
According to the Centers for Disease Control and Prevention (CDC), more than 90 million Americans seek medical assistance each year for injury-related care. In the workplace, overextension problems related to the pulling, pushing, lifting, gripping, carrying or throwing of heavy objects often result in all sorts of sprained and torn muscles, tendons, and ligaments as well as back injuries. On the sports field, ankle, elbow, knee, groin, and hip tears, strains, and sprains rank at the top of every athletic category, no matter the age of the participant or sport. As for the elderly, in 2014 older Americans fell 29 million times leading to 7 million injuries, reports the CDC.
“Realty is harsh” is an often refrain. But, this doesn’t mean giving into challenge or even age. Some problems are unavoidable, the outcome of bad luck, poor timing, environment and genes. Then again, there are people who seem to live to the fullest without any form of hindrance. Rest assured, there are things just about everyone can do on a daily basis to live a healthier, more active life.
First of all, go slow, be smart. You can’t expect to run a marathon within a few months of starting a walking program. This may be an extreme example, but one that everyone should take to heart. The body needs time to adapt to any new physical activity. Despite the ads and promises, there is not an exercise program, class or machine in existence that will shred your body in six weeks after months or even years of inactivity. Going too hard, too soon causes injury. That’s lesson one – be realistic. Set honest goals that build in intensity over time.
Next, expect to feel better fairly quickly. Regular exercise will help you feel more comfortable in your own skin before you see any major physical changes. Don’t underestimate the advantages of feeling less tired, breathing less heavy going up stairs, or just having a little extra bounce in your step. All this can happen within two weeks of starting a regular, consistent and safe exercise program.
Finally, listen to your body. Pain and fatigue are warning signs. Pushing well beyond your limits too soon is a surefire way to ensure injury and setbacks. In fact, here’s some basic tips for making the most of every workout:
- If you’re thirsty, you already started to dehydrate. Drink often and regularly especially on hot, humid days. Plus, water is still the best way to hydrate. It’s cheap, accessible, contains no calories, and is an excellent body lubricant.
- Proper warmups prepare the body for physical activity, while increasing blood flow and warming muscles – all important for avoiding strains and sprains. Always perform five to 10 minutes of light exercise before workoutsAs for balance, it declines with age. Alarmingly, this process begins for most in their 20s. Fortunately, there are numerous exercises that can help individuals of all ages enhance stability and agility:
- Stand heel to toe on a level surface for 30 seconds with eyes open and then eyes closed. Switch stance and repeat.
- Walk forward heel to toe in a straight line.
- Stand on one foot for 30 seconds. Repeat on other leg. Gradually increase to 60 seconds
- Try a wobble board once this becomes easy. After learning to balance on two feet, switch to standing on one leg and then the other.
For more information on creating better, fitter and healthier lives for the entire family, contact the Plaza Chiropractic Center at 732-723-0023 or visit www.plazachiro.com.
Dr. Ira A. Shapiro is the director of the Plaza Chiropractic Center, which he founded in Old Bridge in 1984. Recently selected to the American Chiropractic Association Sports Council Hall of Fame and a two-time member of the U.S. Olympic team medical staff, Dr. Shapiro has spent the past 30 years providing safe, gentle and effective chiropractic care to tens of thousands of patients ranging from community members to professional athletes competing at the world’s highest levels.