Back Talk: Spring Safely Back into Outdoor Sports and Hobbies

KARL SCHWARTZ, D.C.

Spring is in the air and possibilities abound. There is nothing like the optimism I feel when spring is coming. If you have been reading this column, you know that I am an avid tennis player - and there is no better time of the year than the spring for competitive tennis. This spring, there is also renewed hope for all outdoor events - concerts, travel, vacations, and even more sports.

Because of COVID restrictions over the past year, most of us have been dormant, separated, quarantined, and inactive for far longer than we ever thought we would be. Let's remember that as we return to our pre-COVID life, our bodies need to be re-educated and retrained so that we don’t suffer needless injuries. In sports, the worst-case scenario for any player is to suffer an injury. For us average folks, injuries are more of a frustration but they can negatively impact our ability to participate and our quality of life. Let’s do what we can to avoid them. Here are a couple of easy steps to avoid injury this spring.

First, for all sports and hobbies, pliable muscles are mandatory for optimal performance. Stretching is a vital part of keeping the muscles and ligaments relaxed and supple, thereby reducing the chance of injury. Years ago, we used to hear trainers constantly reiterating the words, “stretch before you play.” However, we now know that mild calisthenics are best prior to exercise and stretching is best to do after exercise. Start stretching one to two weeks ahead of your first outing. Stretch one to two times per day for ten to fifteen minutes.

Second, before you begin any activity, but most importantly before your first outing of the season, start first by warming up! A small amount of calisthenics will get the heart pumping and sending blood to all your muscles, tendons, ligaments, and joints. Remember with all calisthenics, aerobics, and sports, to start slowly and build up gradually in both time and intensity. For example, if it is gardening that you love, start your first day out by warming up with mild calisthenics and moderate your activity by digging, planting, trimming, or edging for small fifteen- to thirtyminute increments, then work your way up to longer times in the garden, then move to harder tasks over successive days or weeks. If your preferred activity is golf or tennis, start stretching daily two weeks ahead of your planned start date, and then begin walking, then jogging, then running up until your actual event.

If you have been exercising virtually over the winter, good for you! If you have been doing yoga regularly, you can move right to the gradual intensity build-up of exercise with less regard for injury. Yoga keeps the spine moving gently and correctly. A healthy spine is directly related to greater motion, flexibility, and decreased risk of injury.

So, before you jump back into spring and your hobbies, remember to start stretching several weeks before your first outing, do calisthenics before each outing or practice, and then start back gradually with increased time and intensity. Stay healthy while staying active!

Dr. Karl Schwartz is a graduate of Life University in Marietta, Georgia; he has been practicing chiropractic in Tucker for twenty-one years and a resident here for fifteen years. His office specializes in preventing sports injuries and maximizing performance by analyzing posture, weight bearing, and gait. If you have a question you would like addressed in a future column, please email karlschwartzdc@gmail.com. Note “Back Talk” in the subject line.

Money Available When You Need It

With a Home Equity Line of Credit (HELOC), you can use the equity you’ve built in your home for major purchases, repairs and renovations, debt consolidation or other unexpected expenses. Whatever your needs may be, we are here to help you take the next step forward.

This is banking at its best. This is Banking Forward.

Brian C. Moon

AVP, Branch Manager • NMLS# 1934368 9353 Lavista Road • Tucker, GA • O: 404.297.2238

SouthStateBank.com/HELOC

All loans are subject to credit approval. Equal Housing Lender. NMLS# 403455. Member FDIC.

March 2022

Tucker

4280 Lavista Rd, Suite C-115, Tucker, GA 30084 (770) 270-5695 NothingBundtCakes.com

03/31/22 March 2022

Tucker

4280 Lavista Rd, Suite C-115, Tucker, GA 30084 (770) 270-5695 NothingBundtCakes.com

03/31/22