Lifewise Health & Wellness Bulletin - September 2013

Sports related injuries can plague any athlete, from the most seasoned professional to a novice just testing the waters. The most common sports related injuries are most often a result of either over use (excessive wear & tear) or acute strain (a pull or tear in a muscle or tendon).

High impact sports such as running, aerobics or dance tend to lead to the most injuries; but even leisurely walking can produce a lot of additional pressure on the feet and legs. Other sports with high risk are those with overhead movements like tennis or baseball. To help avoid injuries to your precious (and irreplaceable) joints and keep your body functioning at its peak, it’s important to take preventative measures: Take the time to stretch, warm up, cool down, and stay hydrated. Try taking a break from consecutive days of play to allow your body time to heal.

Yours In Health,
Dr. Karen Baker

PREGNANCY & BACK PAIN

Did you know that at least 50 per cent of pregnant women experience back pain? And 10 per cent of those report discomfort severe enough to disrupt their daily routines. The good news is that there are steps you can take to baby your back during pregnancy.

What causes pregnancy-related back pain in the first place?

The average healthy weight gain is more than 30 pounds. This extra weight places considerable stress on the back, feet, ankles and knees. As your baby grows, the core abdominal muscles become stretched, and cannot stabilize your posture as well as they did before.

In the third trimester, levels of a hormone called “relaxin” increase ten times. This also contributes to back pain. Relaxin loosens your joints to allow the pelvis to accommodate the growing fetus. These loose joints force the muscles of the back and pelvis to work overtime to keep you upright and balanced.

Try these tips to help minimize your risk of back pain:

 Exercise can help increase muscle support for your aching back. Always consult a health care practitioner before participating in a new exercise regimen. Low impact cardiovascular activities, such as swimming, walking, or stationary cycling can help relieve pain and maintain fitness.

 Sleep on your left side to reduce the pressure of the uterus on the large blood vessels in the abdomen, and optimize blood flow to both mother and baby.

 Place a pillow between your knees to take pressure off your lower back when sleeping on your side. Place the pillow under your knees if you sleep on your back.

 Take frequent, short breaks with your feet elevated.

 Remember, adequate rest restores your energy and gives your back a chance to relax.

 Wear flat, supportive shoes and use a lumbar support pillow in your chair at home or work. If you sit at a computer or desk, take frequent breaks and walk around for a few minutes each hour.

 Don’t be afraid to ask for help, especially when lifting heavy objects, including other toddlers and children.

SNEAKER SAVVY: What to Look for When Shopping for Athletic Shoes

 If you workout several days a week, purchase new athletic shoes every three to six months. Or, if you have logged more than 500 miles on your shoes, it’s time to invest in a new pair. You may need to shop for shoes more often if you have a postural imbalance.

 Have BOTH feet measured (while you are standing, not sitting) each time you purchase new shoes. If your feet are different sizes, always buy for the larger foot.

 Shop for shoes immediately following a workout or in the evening when feet are swollen. Wear the same type of socks you wear while exercising.

 Try on BOTH shoes in a pair for at least 20 minutes before purchasing them. Walk, run and jump around the store to simulate the activity required by your sport.

 Consider arch height, cushioning, support, “breathability” of material and flexibility of the shoe.

 Ensure that there is at least one thumb’s width of space from your longest toe to the end of the shoe. Have a sales person check this measurement for you. If you bend over to check it yourself, your foot’s position will shift.

 Choose an athletic shoe made specifically for your sport.

 Shop at athletic-shoe speciality stores that offer free consultations with injury-prevention specialists.

 If you suffer from “weak” ankles, look for sneakers with built in “neoprene sleeves,” which work like ace-bandages to prevent ankles from wobbling.

 If your sport requires cleats, look for the shorter, plastic variety. Longer spikes may cement your foot into the soil, causing excessive twisting at the knee and related injuries.

 Forget the frills. Don’t be swayed by extravagant packaging or advertising campaigns. Instead choose shoes from companies that pour money into research and development, not splashy marketing.

 If your sport requires heavy equipment – such as football gear or hiking packs – make sure to try on shoes while wearing the equipment.

Prevent Falls with these Four Moves for Improving Balance

The Cross-Crawl: After various light warm-ups, begin with the basic cross-crawl, which focuses on the fundamentals of balance. March in place, lifting the knees high. At the same time, reach across and touch the lifted knee with the opposite hand or elbow; alternate and keep going. This can be done sitting, standing or lying down. Once any of these exercises are mastered continue to challenge yourself. For even greater balance work, and to exercise the vestibular system, close your eyes and count backwards from 100 by threes.

Forward Toe-Touch: To improve motor skills, physical coordination and cognition, there are many dance exercises that are appropriate for seniors. If needed, use a chair for assistance. Place your feet shoulder-width apart. Now, simultaneously extend your left foot and your right arm forward. Keep your left toes pointed down, touching the floor; or for more difficulty, maintain the toes a few inches off the floor. Repeat this move with your left arm and right foot. Hold each pose for several seconds, and increase holding time.

Side-Step Walk: Start standing with feet hip-width apart, bring your right foot across the left and step down three to five inches away from the left foot, ankles crossed. The closer the feet, the harder it is to balance. Alternate crossing the foot in front and then behind the other foot as you move along; repeat several times, then do the same with opposite feet.

The Cat Jump: This activity is practice in case of a fall; the muscle memory of the movement will be etched in your body. Bend your knees in a squat. Jump a little off the ground with both feet, and land softly, like a cat, without jarring your body. Repeat until you are confident in your ability to prevent a spill.