As a nation, we have a high percentage of people involved in sporting activities and winter is a time when many of our most popular sporting codes are played. AFL, Rugby League & Union, Netball, and of course the obvious winter sports such such as skiing & snowboarding. According to the Australian Bureau of Statistics (ABS), over 60% of Australians participate in sports and exercise programs – we just love sport. The Medibank Private Safe Sports Report found that their member’s main motivation to exercise were (in order): general health and fitness, weight loss, to have fun and enjoy social benefits. This report also revealed that ‘individual’ rather than ‘team-based’ activities were the most popular.
According to the Monash University Accident Research Centre approximately 5.2 M Australians suffer a sports-related injury each year. Surveys indicate that the most common injuries (in order) are to the knee, ankle, foot, back and shoulder. Many of these injuries arise from the very popular winter sports we play. Statistically, sports injuries peak in the months of May, June and July. This is not surprising because cold muscles, tendons and ligaments increase your risk of sustaining injury & as well our most popular contact sports like rugby & AFL are played in these months.
The benefits certainly outweigh the risks so the fear of sustaining a sports injury should not deter us from participating in winter exercise/sport. Regular exercise has been shown to reduce the probability of developing heart disease, diabetes, mental illness and many types of cancer (particularly breast and colon cancer).
In order to reduce the risk of a winter sports injury, your Chiropractor is most likely to recommend some or all of the following:
- Get the correct advice on the right activity program for you
- Warm up and cool down
- Have the correct equipment for your activity
- Begin slowly and gradually build up to the challenge
- Keep hydrated
- Listen to your body
- Give yourself one or two recovery days each week
- Rest an injury, don’t try to ‘work through’ the pain
- Progress at your own pace and don’t overdo it
- Get regular chiropractic check-ups
Before beginning any exercise program, it is advised that you visit with your chiropractor, especially if you have had a previous injury or musculoskeletal condition. Your chiropractor is trained to assess/evaluate your body and offer valuable advice to assist you in preventing winter sports injuries.
Regular exercise and chiropractic care are recommended for a healthy lifestyle.
Check Your Pillow
Your pillow should support your neck such that your head is held in a neutral position while you sleep. The height of your pillow is dependent upon your sleeping posture so if you are a back sleeper you will need less height in your pillow than if you are a side sleeper. How firm your mattress is will also impact the support you need from a pillow; generally speaking, the firmer your mattress is, the higher your pillow needs to be.
Stretch of the Month
- Stand with your legs shoulder-width apart and arms at your side.
- Slowly lower your buttocks toward the ground as you lift your arms in front of you to shoulder level, aim to
keep your knees in line with your feet.
- As you squat, keep a neutral spine and lift your chest. It may help to focus on a spot in front of you.
- Once your quadriceps (thighs) are level with the floor, reverse the motion and return to a starting position.
- Repeat 10 to 15 times.
PH: (08) 9310 1788
Specific times are available for New Patients outside those listed below
Tuesday 7.00am-11.00am Wednesday 2.30pm-7.00pm Thursday 7.00am-11.00am Friday 8.00am-11.00am
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