Sports Injury Prevention

Dear Friends:
The weather is warming up and the days are growing long. Which means many of you are embarking on new exercise programs to get in shape for summer.

Before you bike, hike or run, it's important to prepare your body for exercise. Are you drinking enough fluids? Are your muscles warmed and stretched? Is your body in alignment? A simple check-up can put you on the right track to a successful fitness program. Here are a few tips to get you started:

Eat Well
A car needs fuel to run efficiently. So does your body. Eat smaller portions at regular intervals throughout the day instead of one or two large meals. Choose the right foods according to the length and intensity of physical activity. Carbohydrates provide only three hours of energy, while protein generates eight hours of energy. Decide whether you need a quick boost or long-term endurance. Then eat accordingly.

Hydrate
Drink plenty of water before, during and after any type of exercise. Physical activity causes your body to lose precious fluids, which must be replaced. Drinks with electrolytes, such as Emer'gen-C or Ola Loa (which are available at local health food stores) quickly transport moisture to your body's tissues. Or, simply add a pinch of salt to a glass of water. And be sure to hydrate before you feel thirsty, when you are already in the early stages of dehydration. Your body, which is made up primarily of water, requires at least eight glasses of water a day. This amount increases when you exercise, so drink according your specific needs.

Stay Aligned
Your spine must be properly aligned if your body is to function well. Think of riding in a car if the wheels are not aligned. The ride will be bumpy, and other parts will break down sooner than you might like. A proactive, preventive chiropractic approach can help put your entire body in balance. By building a strong foundation, you will enhance your athletic performance while decreasing the chance of injury.

Stretch
Stretching is a very important part of any exercise program. Stretch at least 10 minutes before any physical activity. This will warm up your muscles and increase circulation. After exercising, stretch again to cool down, which will help keep your muscles warm and prevent spasms.

If you do become injured while exercising, it is important to treat the injury as soon as possible. There is no such thing as "working through" an injury. The damaged area needs time and treatment to heal properly, or the condition will only become worse.

"Last fall, after an examination that included an MRI, my orthopedist determined that I had a partial tear in my right rotator cuff. He recommended physical therapy before considering surgery. After a few weeks, I returned to the orthopedist. I had made some progress, so he suggested a few more weeks of physical therapy. Around the same time, a good friend with a rotator cuff problem recommended Dr. Chady Wonson. He too had a rotator cuff problem. He said that after a number of sessions with Dr Wonson, he was back playing tennis and golf. Therefore, I made my first appointment with Dr. Wonson. Through a combination of acupuncture/acupressure and proactive ergonomic suggestions, my shoulder healed without surgery. I would recommend Dr. Wonson without hesitation."
- Gene Valla

Enjoy the summer by staying healthy! For more information about exercise and injury prevention, contact Dr. Wonson's office at 415/544-9104, or send us an e-mail at drwonson@drwonson.com.