6 Ways to Give Your Summer Activities Your Best Effort
The longer days and sunshine makes everyone want to spend more time outdoors, feel productive, get into the garden, and hit the golf course with friends. There is something very “freeing” about the warmer months and long stretches of sunshine; however, with our dramatically changing seasons, it is essential to actively care for our bodies in relation to our activity levels.
What does this mean?
It means there are a few steps, albeit some measures should be adhered to year-round, that will ensure we are doing our best to remain healthy and injury free so we can optimize our very short summers!
The summer months and activities will bring joy if we remain hydrated, limber, and aware of our limits. Here are a few ways to ensure we can give our summer activities our best effort:
- Get enough sleep. This is a given, and this applies all year. The longer days outdoors, swimming, biking, golfing, camping, walking, running, or riding, provide us with what we need to optimize our sleep. The one thing that can compromise this is choosing to stay awake later when we know we have an early morning start. Being intentional about the time you allot to rest, then fall asleep and remain asleep makes a difference. Having your alarm startle you out of a deep sleep every morning can leave you feeling more tired as the day progresses. Sleep hygiene matters, so ensure you set aside the time your body needs to rest completely. And, if naps are your friend, they are a great way to slip in some extra rest mid-day.
- Eat well. Take advantage of BBQ season with extra grilled vegetables, salads, grilled fruit, and grilled meats. Nothing says summer like grilled salmon or steaks (or whatever your go-to is!), a side of grilled vegetables/corn, and great company. Keeping meals light will help with better sleep, increase your energy throughout the day, and allow you to keep your body moving without feeling sluggish.
- Stretch every day. Stretching in the morning and light stretches before and after activities will prevent injuries. Whether it is a walk, a swim, a game of golf, or a splash pad with children, ensuring your muscles are stretched will allow you to enjoy your summer activities. A good morning stretch is a great practice all year.
- Laugh. Spending time with loved ones or people whose company we enjoy lightens our mood, helps us sleep better, and can keep our mood elevated. We feel better when we are with others who lift our spirits. Have lunch with a colleague, spend your evening having fun with family, meet a friend for a walk; but whatever you do, find the light in situations and laugh a lot.
- Sun protection. Nothing ruins a day/week like a sunburn. The pain, sleeplessness, and increased risks associated with sunburns make the work that goes into prevention worth it. If you are outdoors in the sun, especially mid-day sun, plan to wear and reapply sunscreen. Seek shade when you can, bring a sun umbrella to the beach, and try to avoid the sun between 11 am and 2 pm.
- Limit alcohol consumption and remain hydrated. Alcohol is dehydrating; it is also easy to have a few more alcoholic drinks in the warm weather. Make sure you know ahead of sporting events, camping, or cottaging how many drinks your limit will be. Ensure you are replenishing fluids with water and electrolytes to avoid dehydration. Consuming too many alcoholic beverages can also increase your risk of injuries, so remain aware of your activities, limits, and surroundings to ensure the best possible experiences!
Living your cleanest, healthiest life requires intention and planning until habits form. The summer months are an exciting time for many of us. Summers come and go quickly, so planning your summer activities accordingly can help you to enjoy the warmth and sun.
Hip Pain
Hip pain is a common reason patients reach out to us. Hip pain can be characterized as pain in the front of the hip, the sides, and even in the back in what can feel like the buttocks. We will want to identify the source of the pain as this will determine how much pain you are experiencing. In most cases, there are more than one single cause of hip pain.
Causes of Hip Pain
Some typical causes of hip pain are:
- Overuse or muscle strain – If you are physically active or athletic, this is a common problem. Putting your body through the same movements for long periods can cause muscles in the hip to become bruised or torn.
- Osteoarthritis – This is a degenerative process of the cartilage around your joints, often the result of normal wear and tear.
- Bursitis – A fluid-filled sac called the bursa surrounds your joints. It helps to reduce friction and cushion the joint, but when it becomes inflamed it results in bursitis.
- Transient osteoporosis – This is a reversible but painful condition that impacts some pregnant women and middle-aged men.
Medication Free Pain Relief
Many individuals will resort to pain medication for prolonged periods of time as a means to tolerate the pain they are experiencing. The goal of Chiropractic is to help you to alleviate this pain without the use of medication. Chiropractic care often does not encourage invasive procedures, but rather will lead you to a natural path to healing.
This is not to say that other more invasive treatments may not eventually be necessary, but we will help you to lessen the symptoms and reduce the underlying problem. Some ways we do this are:
- Spinal adjustments – The goal of spinal adjustments is to eliminate or reduce spinal misalignments that could be the source of your hip pain or making it worse.
- Exercise and stretches – We can offer you a personalized exercise and stretching program to help increase the range of motion of your hips and strengthen your surrounding hip muscles, both of which can help to speed healing.
- Nutrition – Nutrition is a big part of overall health, and we can offer nutritional advice that can help you eat healthier. Maintaining a healthy weight and consuming foods that are anti-inflammatory can certainly speed up your recovery process.
- Lifestyle adjustments – If you are participating in a behavior that may be the cause of your hip pain, we can help you to identify it in order to offer real solutions to help you change this behavior, resulting in pain free activities.
If you are experiencing hip pain, this does not have to be an invitation to limited movement and pain medication for weeks, or even months. Give us a call to explore the ways we can help you relieve the pain while making healthier lifestyle choices.
