Greetings

We have recently added a new cervical spine anatomy video on our website.  Click here to visit our cervical spine anatomy article and click play on the player to view the new video. 

Gearing up for summer activities

Like many people you may find youself more active in the Spring and Summer.  This month's newsletter is focused on preparing for sports. 

Regular exercise is highly recommended for enhancing or maintaining proper health and with Spring quickly approaching, many individuals are preparing to return to outdoor activities such as basketball, tennis, soccer, football, softball, cycling, etc. However, it is important to properly stretch the muscles before engaging in these types of recreational activities and this is especially vital for people who are unfamiliar with the sport. Failing to properly warm-up and stretch before participating in a sporting event may lead to painful and unnecessary injuries.

Reports indicate that stretching before physical activity or engaging in strength training has the potential to reduce the risk of soreness as well as the risk of injuries to muscles, tendons, and ligaments. In addition, joints that have previously been injured can be protected from further injury by wearing supportive gear such as bands or flexible braces, or by enrolling in specific training programs prior to participating in a sport. There are also numerous benefits that are associated with continuing to be physically active after an injury, especially as we get older.

For instance, regular exercise reduces the occurrence of chronic conditions that generally develop with age such as heart disease, high blood pressure, diabetes, arthritis, and osteoporosis. Studies have shown that exercise can improve longevity as active individuals generally have lower rates of chronic conditions than those who are mostly sedentary. Persistent physical activity is also associated with increased muscle and bone strength, and although certain sports are more enjoyable during warmer seasons, remaining physically active throughout the year is essential for optimal health. In addition to improving physical health, playing sports can boost social skills due to heightened interactions with other individuals, while having to learn and memorize sport-specific techniques and vocabulary can enhance cognition and memory.

Additional benefits of regular physical activity include:

• Enhanced lung function
• Increased energy and endurance
• Mood enhancement
• Lowered cholesterol
• A reduction in sleep disturbances
• The reduction of depression and anxiety symptoms
• A reduced risk of falling and enhanced cognitive function in the elderly
• Weight loss and weight control once a desired weight has been achieved
• A reduced occurrence of strokes and certain cancers (e.g. colon, breast cancer)

In order to stay motivated to remain physically active throughout the year consider participating in different types of sports when the seasons change, while focusing on the advantages of regular exercise. Performing a variety of exercises also helps strengthen muscles and bones in different parts of the body.

If you are concerned about a previous injury or how to avoid injuries, our Physical Therapists would be happy to assess your current physical state and create a program tailored specifically to your needs and goals. Call Iron City Physical Therapy to make an appointment or to ask any questions you may have.

Click here to visit our sports resource centre for more information on avoiding injuries

From the team at Iron City Physical Therapy!

References

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2. Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomized controlled trials. Br J Sports Med. 2013 (in press).

3. Leppänen M, Aaltonen S, Parkkari J, Heinonen A, Kujala UM. Interventions to prevent sports related injuries: A systematic review and meta-analysis of randomized controlled trials. Sports Med. 2013 (in press).

4. Guimarães GV, Ciolac EG. Physical activity: practice this idea. Am J Cardiovasc Dis. 2014; 4(1):31-33.

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6. Patel AV, Bernstein L, Deka A, Feigelson HS, Campbell PT, Gapstur SM, Colditz GA, Thun MJ. Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults. Am J Epidemiol. 2010; 172(4): 419-429.

7. Warren TY, Barry V, Hooker SP, Sui X, Church TS, Blair SN. Sedentary behaviors increase risk of cardiovascular disease mortality in men. Med Sci Sports Exerc. 2010;  42(5): 879-885.

8. Dowd AJ, Schmader T, Sylvester BD, Jung ME, Zumbo BD, Martin LJ, Beauchamp MR. Effects of social belonging and task framing on exercise cognitions and behavior. J Sport Exerc Psychol. 2014; 36(1): 80-92.

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