Andy’s Nationally Published Articles :: Get Into Shape!
Are you ready to GET OUT! As spring approaches most outdoor enthusiasts are as excited to GET OUT! as a kid waiting for the recess bell to ring. And when the bell does ring, we tear out onto the trails to feast on Arkansas the beautiful. Like many outdoor enthusiasts, I have let the first sunny days of spring coerce me into going a little too far, too fast or most likely a combination of both. The result has often left me walking like a cowboy with a new saddle and with an all to familiar pain in my left knee.
Most injuries associated with outdoor exercise, the knee included, are not caused by dramatic instances like slipping off a rock or running your mountain bike into a tree. They are overuse injuries, such as tendonitis, which occur simply because we have pushed your body beyond it’s limits.
One of the reasons overuse injuries are so common is because overuse is a moving target. The activities we were able to do with no problem in the late summer will send us to the physical therapist in the early spring. Without regular exercise our joints quickly loose the toughness built during the previous summer and makes us susceptible to injury. When starting or restarting an exercise program our mind and muscle can easily push our joints into trouble. To avoid this dilemma we need to start smart.
START SMART
In a perfect world you would meet spring with a winter of strength and conditioning under your belt, but for many, winter exercise mainly consists of hiking from the sofa to the fridge. Here is a list of strategies you can use to successfully begin your transformation from winter sloth to king of the mountain.
Think short, slow and low
If your biggest outing last season was two hours on beautiful (read hilly) terrain, then this year start with a one hour or less trek with a slower pace on flatter terrain. Simple? Yes. Effective? Yes. Will your body thank you? YES.
Think of you body as a toddler
It you try to force a toddler to do something what reaction do you receive? Resistance, pain and chaos. But if you introduce a toddler to something gradually, gently, and then nudge them in the direction you want them to go with consistency, only then can you achieve success. Here is how to implement this truth on the trail.
Exercise science research gives us clear direction on how fast we can push our bodies without injury. Never increase your total volume of physical activity more than ten percent a week. For instance, if you typically walk or run 10 miles a week, then you can safely increase your next week’s mileage to 11 miles. The next week could go to 12.1 miles, etc.
Choose wisely and choose often. If you have the choice between four one-hour treks or two two-hour endurathons, then choose the four treks. Research indicates that you will get into shape far faster, safer and with greater enjoyment.
For those of you who will put into place these suggestions I offer you a hearty congratulation. For the other 90% of us, please read below.
**WARNING: This information is not intended as a substitute for medical treatment. If you do get injured and you want your injury to heal very slowly or grow worse please do not consult a physician or physical therapist.
R.I.C.E. is nice
Rest: The main benefit of rest is to keep you from doing any further damage and to allow you body to initiate the healing process. Depending on what part or your body you hurt and how bad it is will determine the amount and type of rest you need. There are basically two types of rest; sitting on the couch channel surfing and active rest. Sitting on the couch is pretty self explanatory, but active rest is a new concept to many people. Active rest is continuing to stay active but significantly cutting back on the amount and intensity of your current activity level. In most cases, if you can stay active your road to recovery can be dramatically shorter. However there is a golden rule- It if hurts, STOP. If you feel any pain you are potentially irritating the injury and have taken one step forward to end up five steps back.
Ice: Many people are confused about whether they should use ice or heat to treat an injury. During the first two to three days post injury ice is the preferred therapy. Use an ice pack or a bag of frozen peas for fifteen to twenty minutes, three times a day. Place a thin sheet or napkin between the skin and the pack to protect against turning into a Popsicle.
Compression: Compression of an injured area helps to keep swelling under control. An elastic wrap applied immediately, firmly, but not tightly is the ticket. If the body part throbs or turns blue, the wrap is too tight and needs to be loosened. Re wrap about every four hours.
Elevation: By elevating an injured area you use gravity to help drain fluid and reduce swelling.
Whether you are a true fitness beginner or already part of the fitness faithful, please use these strategies to keep you healthy, happy and outside.
See you on the trail,
Andy Core, M.S. Core Wellness Seminars
(479) 582-26396, www.fittraveler.com
©2003 Core Wellness All Rights Reserved
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