Many of us would probably feel the urge to do everything we put on hold over winter as the weather warms up.
You might find yourself walking more, heading back to the running track, or spending hours in the garden just to get moving again. But before you jump straight back into everything you were doing before winter, it may be worth taking a moment to think about how much your body is ready to handle right now.
After a quieter few months, a sudden increase in activity, heavier lifting or repetitive movements can put more load on your muscles and joints than they currently used to. This may contribute to pain and discomfort in areas such as the back, shoulders and neck.
If you’re looking to safely return to the activities you enjoy, doing pre-exercises or speaking with a chiropractor in Northcote may be worth considering.
Why does pre-exercise matters?
A warm-up gradually increases your body’s readiness for movement. It gets your muscles and joints moving, increases blood flow and allows you to practise the types of movements you’re about to do before asking your body to work harder.
These pre activities don’t have to be complicated. The key is to warm up for the activity you’re actually doing. If you’re going for a run, you could start with a few minutes of walking and easy jogging before picking up the pace. If you’re gardening, gentle walking and movements through your hips, shoulders and back may help prepare you for bending, reaching and lifting.
Rather than relying only on long static stretches, think about gradually moving your body through the positions and movements you’ll need during the activity.
Why you may feel sore after exercise
Normal post-exercise soreness often feels like a general ache, stiffness or tenderness in the muscles. It may appear later that day or the following day and should gradually improve as your body recovers. But if the soreness comes with persistent pain and gets worse over time, consider having it checked to prevent any more problems.
You don’t have to wait until pain becomes severe before asking for help. If you’re unsure about what’s causing your discomfort, having it assessed can give you a better understanding of what may be contributing to it.
How to get back to your activities safely
Getting back to your normal routine after winter doesn’t mean you have to do more. Instead, focus on easing back into them at a pace your body can comfortably handle. Here are a few things to keep in mind:
Build your activity gradually
Start with an amount that feels manageable and gradually increase the intensity of your activity level as your body adapts.
Warm up for the activity
Practice gentle movements involving hips, backs, and shoulders before doing something more demanding.
Watch your activity load
Take regular breaks, change positions or spread larger jobs over several days rather than trying to finish everything in one go.
Give your body time to recover
Recovery is just as important as the activity itself. Make sure to get enough sleep, drink enough water and allow rest in between activities to give your body a chance to recover.
How can chiropractic care help?
High intensity activities can cause discomfort especially when your body is not used to doing them anymore. If you’re experiencing ongoing back, neck, shoulder, joint or muscle discomfort, chiropractic care may be one option to consider.
Depending on your individual situation, they may be used to help improve joint movement and manage certain musculoskeletal symptoms. Dr Chris Millos can assess how you’re moving, look at joint function and discuss your symptoms and activity levels. As a trusted chiropractor in Northcote he helps patients identify areas that may be contributing to their discomfort and determine what type of care may be appropriate.
Your individual management plan may include techniques such as manual therapy, soft tissue therapy, exercises and movement advice. The aim is to help you understand your symptoms and support you in getting back to the activities you enjoy.
A few things to remember this season
Before you throw yourself back into everything you’ve been waiting to do, take a moment to consider what your body has been doing over winter.
Start with a manageable amount. Warm up for the activity you’re about to do. Be mindful of repetitive movements and heavy lifting. Give yourself enough time to recover, and pay attention to symptoms that don’t seem to be settling.
And if you’re unsure about ongoing discomfort, getting it assessed by your chiropractor may be more helpful than simply trying to push through it.
Get back to what you love doing with Northcote Health & Wellness
You don’t need to avoid the things you enjoy to protect your body. Instead, give your body time to adapt and ease back into your usual activities rather than asking it to do everything at once.
If you’re looking for a chiropractor in Northcote to discuss joint or muscle discomfort, or get advice on how to safely get back to moving well, our team at Northcote Health & Wellness is here to help.
Book an appointment today or get in touch with our team to start.
