An enjoyable mix of badminton, tennis, squash and table tennis, Padel & Pickleball have surged in popularity across Canada. The low-impact nature makes it accessible for people of all ages and fitness levels. However, as with any sport, appropriate preparation and prevention strategies are essential to avoid injuries.
Here are some tips to consider:
Warm-Up and Cool-Down:
These are crucial aspects of any sporting activity. Begin with a five to ten-minute brisk walk or jog to get your blood circulating and muscles warmed up. After playing, cool down with a slower-paced walk and stretching.
Prior to the game, focus on dynamic stretches that mimic Pickleball or Padel movements. Lunges with a torso twist can help prepare your lower body and core. Arm circles can help warm up your shoulders.
Post-game, opt for static stretches to prevent stiffness. Key areas to focus on are your shoulders, wrists, and legs. Gentle quad, hamstring, and calf stretches, along with wrist flexor and extensor stretches, are highly recommended.
Hydrate and Rest:
Hydration aids muscle function and recovery. Rest is equally important to allow your body to recover and avoid overuse injuries.
Regular visits to your chiropractor, physiotherapist and/or health professional can help maintain optimal spinal health, improve mobility, and reduce the risk of injury.
Going to the chiropractor can help relieve pain and prevent injuries, but being active is also a great way to help keep your spine healthy. Just going for a brisk 10 minute walk each day is enough to help improve your health and prevent conditions of the spine, joints and supporting structures of the body. But there are also a few other recreational activities that you can incorporate into your daily routine to prevent back pain and reduce stress.
Here are a few suggestions and why you may benefit from them:
Yoga and Pilates:
Yoga and Pilates are forms of exercise that typically focus on moving the body while focusing on breathing and body awareness. The poses are purposeful and usually work a few areas of the body at once, including the back and leg muscles to build a stronger foundation for other movements. Also, the poses often focus on balance which can be important to prevent falls and injuries as we age. Compared to higher impact activities that cause added strain to the body, Yoga and Pilates are known to be ‘safe’ for healthy and even injured individuals. Yet, with most practices being keenly aware of your body is important and adapting movement to your skill level. However, regular practice has been shown to decrease back pain1. The great thing about Yoga and Pilates is that there are several types of classes catered to your specific skill and comfort level.
Aquafitness is a dynamic, low impact activity that usually involves the entire body in movement, including the abdominals, gluteal, and leg muscles. Since the movements are done in water, the water adds extra resistance to strengthen muscles but also minimizes impact on your joints. Aquafitness has been shown to be an effective management tool for those suffering from certain MSK injuries allowing them to keep active. Notably, people suffering from low back pain2 may particularly benefit from aquafitness or gently swimming in water. Contact your local community centre or gym to see if aquafitness is part of their regular programming.
This Chinese martial art focuses on meditative, deep breathing combined with methodical practice of slow movement enhancing mobility and balance among those who practice the art. Tai Chi is known to have major health benefits – even for those with back pain. Tai Chi can improve pain and function, while decreasing likelihood of chronic pain. It is a safe and effective activity for those experiencing long-term back pain symptoms3.
Other activities you may want to consider are low-impact cardiovascular exercises such as walking or striding on the elliptical machine. There are always alternatives to staying active, even when you experience pain. Some of these can even help relieve the pain.
If you’re looking for ways to stay active and relieve pain, meet with our team to discuss more options.
Sourced from CCA
1Sherman K, Cherkin D, Wellman R, Cook A, Hawkes R, Delaney K, Deyo R. A Randomized Trial Comparing Yoga, Stretching, and a Self-care Book for Chronic Low Back Pain. Arch Intern Med. 2011 Dec 12; 171(22): 2019–2026.
2Ariyoshi M, Sonoda K, Nagata K, Mashima T, Zenmyo M, Paku C, Takamiya Y, Yoshimatsu H, Hirai Y, Yasunaga H, Akashi H,Imayama H, Shimokobe T, Inoue A, Mutoh Y. Efficacy of aquatic exercises for patients with low-back pain. Kurume Med J. 1999;46(2):91-6.
3Hall AM, Maher CG, Lam P, Ferreira M, Latimer J. Tai chi exercise for treatment of pain and disability in people with persistent low back pain: a randomized controlled trial. Arthritis Care Res (Hoboken). 2011 Nov;63(11):1576-83.
What impact is research having to advance healthcare, the chiropractic profession and patient care?
For the last decade, the Canadian Chiropractic Research Foundation was working to achieve one goal—to place chiropractic researchers in Canadian universities for the first time in history. With the help of generous donors, this goal was successfully achieved in 2017.
Check out for yourself how donations are making a difference!
- 13 CCRF Research Chairs placed in universities across Canada—seven are tenured; two are tenure-track.
- Chiropractic researchers are working with multidisciplinary health teams, educating medical students, breaking down barriers and building inter-professional networks.
Disease & Disability Prevention
- Discovery of a therapy halting the progression of Degenerative Disc Disease, a condition that creates significant disability, expense and the highest number of disability-affected years globally.
- Evidence-based treatment protocols developed for mechanical, degenerative and inflammatory spinal disorders.
- Working with healthcare teams in Denmark, U.S, Switzerland, Australia, Cuba, Hong Kong, UK, South America and more.
- Industry collaborations with CCGI, CCA, Provincial Associations, Research Manitoba, World Federation of Chiropractic, World Spine Care Research Committee, Institute of Musculoskeletal Health and Arthritis (IMHA) and more.
Patient Care and Practice Development
Sourced from CCA Blog
It is no secret that at the Canadian Chiropractic Association (CCA) we often promote the benefits of regular physical activity as a way to stay healthy and happy. In fact, the CCA thinks it’s so important that we’ve created a free app: Straighten Up Canada! The app is currently available for download via Apple Store, Google Play and Blackberry World. Featuring easy-to-follow exercises, it helps to improve your posture and allows you to stay active during your day!
Investing time to do activities or sports that you enjoy is key to healthy aging and an active lifestyle. Being physically active is often a good way to prevent and manage musculoskeletal (MSK) injuries as well as helping maintain strength and mobility. Varying your routine between high- and low-impact activities is a great way to modify your workouts and challenge the body. We’ve outlined some great suggestions for both so you can get up and get moving!
High-impact exercise is typically described as an (often aerobic) activity where both feet leave the ground at the same time1. Often, high-impact activities may include exercise classes which involve jumping, leaping, or jogging in place. Doing high-impact exercise can put you at greater risk of injury if your body is not prepared, especially if you’re just starting out. Be cautious and adapt to a lower impact version of the activity if in doubt. Otherwise, before starting high-impact exercises make sure you have warmed-up.
Good examples of high-impact exercises are:
- Jumping jacks
- Jumping rope
- Running or jogging on a treadmill (or outdoors)
- Performing plyometric exercises
High-impact exercises tend to be more intense and expend more energy, so it’s important that if you’re doing high-impact exercises that you’re well-prepared. For some, high-impact exercises are not appropriate: they may increase the risk of injury, commonly to the ankles, knees, hips, and even the back. That being said, high-impact exercises can have a lot of great benefits too2:
- Improves bone density
- Increases an individual’s heart rate more quickly, thereby burning more calories
- Improves a person’s stability, balance, and coordination
- Strengthens the heart and lungs
Low-impact exercise tends to be less jarring on the body and joints, and less intense overall. According to the American Council on Exercise, keeping at least one foot on the ground at all times also reduces your risk of musculoskeletal injury. Some examples include4:
- Working out on an elliptical machine
- Low-impact aerobics
- Using a rowing machine
- Home exercise
- Nordic walking
It’s important to realize that low impact doesn’t mean low intensity (unless purposely designed to be so) because you can still get an intense workout keeping both feet on the ground. Low-impact exercises are great for beginners, people with arthritis or osteoporosis, older adults, individuals who are obese, pregnant women, and people with bone, joint, or connective tissue injuries.
Whichever form of physical activity you choose, make sure you do it safely.
Provided by the Canadian Chiropractic Association
1Amy Gonsalves, “High Impact versus low impact.” Diabetes Outside blog. April 19, 2011. https://blog.diabetesoutside.com/?p=1060
2Paige Waehner, “High Impact Exercise—Is High Impact Exercise Right for You?” VeryWell.com. May 2, 2016. https://www.verywell.com/is-high-impact-exercise-right-for-you-1230821
3Nicole Nichols, “low impact vs. high impact exercise: Which is right for you?” SparkPeople.com. April 14, 2010. https://www.sparkpeople.com/blog/blog.asp?post=fitness_defined_lowimpact_and_highimpact_exercises
4NHS, “Easy exercises.” NHS Choices. Page last reviewed: 01/03/2016. https://www.nhs.uk/Livewell/fitness/Pages/Lowimpact.aspx
You’ve made the decision to take your cardio routine from the treadmill to the sidewalk – congratulations! You’re on your way to reaping some amazing benefits. If you’re feeling wary about transitioning your routine to a new location, we’ve got you covered. With a good pair of running shoes and some healthy preparation, you can get the most out of your running session outdoors.
Note: Running is a high-impact activity. If you’ve never run before, please consult a chiropractor/medical practitioner to ensure you won’t worsen any pre-existing conditions or cause injury to your joints.
Here are some tips to help get you started:
Warm up and cool down: Make sure you stretch before and after your run. Stretches are an essential part of your running routine to avoid injuries. Some important points to keep in mind:
- Never stretch a cold muscle
- Hold each stretch for a slow count of 30
- Repeat twice on each side
- Don’t overstretch—be comfortable
- Don’t bounce when stretching
Pick a road or trail you are familiar with: When starting out, the last thing you want to worry about is getting lost. Before you lace up your sneakers, do some research: ask friends where they like to run, use online running forums to find popular routes, and check to see if your park has designated trails. The more popular and visible the trail, the better.
Wear the appropriate footwear: Adapt your shoes to your environment. A regular running sneaker works for the flat, predictable surface of a treadmill. But once you are outdoors, make sure the sneaker’s tread can handle the gravel, dirt roads, and slick trails. Runners should get a sneaker that supports the feet while having the appropriate sole to help maneuver and provide support over uneven surfaces.
Start slow: Running outside is more taxing on your muscles, joints and bones, making you more prone to injuries like shin splints. Start off with shorter distances on flat roads or trails. As your endurance improves, gradually increase your mileage and hill work.
Maintain a constant pace: Don’t feel compelled to push yourself to run at the same pace that you would on a treadmill. Start with moderate and comfortable pace that allows you to run safely, and gradually increase your speed over several weeks as your body allows.
If you’ve been running on a treadmill for a while, transitioning to the outdoors may take time. The mechanics of running on a stationary treadmill are different than running outside on an uneven surface.
Originally published June 2016 by the Canadian Chiropractic Association
1Shape Magazine, “Don’t make these mistakes when running. https://www.shape.com/fitness/cardio/dont-make-these-mistakes-when-running-outdoors
2Popsugar, 4 things you need to know before running outside. https://www.popsugar.com/fitness/Tips-Running-Outside-28328027