What does a healthy spring look like? At this time of year, I see a large number of people who have injured backs, knees, shoulders from Spring exertions. Whoops. Yes, an afternoon spent digging the garden without stretching before (or after) might just mean you hurt yourself! As will suddenly going to the gym 4-5 days a week if you’ve spent the last three months under the duvet, hibernating.
That’s not to say that we shouldn’t do more as we come out of Winter into Spring. We simply need to follow a few simple rules to maximise effort and minimise injury.
Three tips for a Healthy Spring:
- Pace it. Runners have a golden rule of 10%: don’t do more than 10% (distance) than the week before. Follow nature: February starts slowly, then builds pace in March before haring off in April. You can do more as you get fitter, but build the effort up carefully. This is particularly important if you are prone to injuries.
- Alternate jobs in the garden/exercise at the gym. This will mean you use different muscle groups and will help avoid overuse injuries (a tried and tested theory!) Yes, the jobs won’t get done as quickly, but then again, having to sit on the sofa with a heat patch on isn’t going to get them done either. The same applies to the gym.
- STRETCH. Both before and after activity: dynamic stretches to warm up, static (holding) stretches to cool down. 10 mins yoga, or some simple stretches to ease out aching muscles whilst the kettle boils (for that all important cup of tea whilst you survey your handiwork) is time well spent.
Not only do I see a trail of people coming into my clinic for acupuncture to help their pain, but most injuries I’ve sustained over the years have been due to “too much, too soon, too fast”. This year, I’m determined to do it differently – what about you?