As the seasons change and we enter fall with Halloween fast approaching, the weather is much cooler and sports leagues have shifted indoors to a degree.  With the Chicago marathon completed last weekend, runners may be taking off 1-2 weeks before resuming running to continue to be outdoors until the very cold weather comes to Chicago and Lincoln Park.  It is important to take proper care of your body no matter the sport, or time of year, to ensure injury does not occur or re-injury does not transpire.  As long as you follow these rules/tips, you should be able to stave off injury as you continue to exercise.

Proper sleep has been widely known to allow the body to adequately rest and recuperate from both your work out routines and your job.  Often, most individuals do not place a great emphasis on sleep due to a very busy work schedule and limited time in their calendars.  Not sleeping 7-8 hours nightly can weaken your immune system, reduce cognitive/brain function, and increase fatigue in your body.  Many studies indicate that proper rest helps one to maintain a more stable mood, increases one’s immune system response (including if one becomes sick, and allows for proper digestion.  One needs to sleep 7-8 hours consistently to maintain optimal function for one’s body and brain.

A proper and well-balanced nutrition regimen are critical to any athlete.  One needs to determine its goals first (adding muscle mass, losing mass, or maintaining current physique) and then determine how much of each macro (carbs, fats, protein) require consumption based on their exercise regimen.  Learning how many grams of carbohydrates, fats, and protein is necessary to get the proper balance so you can perform well in sport, and reduce the risk of injury. It may take some time to get the right balance, but having a consult with a nutritionist, having blood work done by a functional medicine specialist, and/or using an app (ie MyFitnessPal) to get the proper amounts of macros will allow for peak performance and diminish any injury from developing as you consume the correct nutrients in your diet.

Lastly, having a mobility/flexibility routine are critical to avoiding injury.  Spending 10-15 minutes per day on the days you exercise both before and after your exercise routines will minimize one’s risk and allow one to warm up properly without incurring any injury that could lead to time away.  As I have indicated in previous blog posts, stretching AFTER exercise is more conducive because your muscles are shortened and tight from exercise, so loosening them up is a great post-recovery tool.  Engaging in mobility exercises for the major joints (middle back, hips, ankles, neck, and shoulders) BEFORE exercise increases circulation (including loosening up one’s muscles & joints), and preps your body for sport/exercise.

These tips not only allow you to be more efficient when active, but also, keep you alert and fresh in your job and the demands that accompany it.  It may be challenging at first to change your routine, but once you establish this pattern of working on these elements above, you will have more comfort in not worrying about if or when an injury may occur.

Brian Marion, DC, CCSP, ART, CKTP, SFMA

Lincoln Park Chiropractic 2202 N. Lincoln Ave Ste 1 Chicago, IL 60614

(773) 248-2790 https://lincolnparkchiropractic.com