A Chiropractor’s guide to safely returning to activity

*This article is written at a level so that everyone can understand it.

Last week I was interviewed by an Alberta College and Association of Chiropractors blogger. We talked about my recommendations for returning to physical activity now that the COIVD-19 pandemic restrictions are lifted in Alberta. It made me feel cool being the “expert in the room” :)

Here is the article the blogger wrote.

I think it’s interesting to see what the blogger thought was valuable and what she put into her article. It almost seems like she wrote the article before speaking with me... It reminds me of a a sales pitch to go see your Chiropractor haha.

I do want to expand on this topic just a little though.

Regarding returning to activity, whether it be a sport or just generally getting moving, there are a few points to consider. I like to think that prior to any activity we should prepare mentally and physically.

A mental “warm-up” might include pausing to think about what equipment you need, how you are going to use your body, and taking note of how your body is feeling today.

A physical warm-up should use a graded progression of movements to prepare your muscles and joints for the loading they will endure during the activity.

But does it make a difference if we warm-up? Actually yes it does!

Here is a systematic review that I like. It shows how performing a warm-up (in this case regarding soccer players) results in 30% less injuries during soccer.

Not playing soccer though?

Let’s talk briefly about the S.T.A.R.T.S. warm-up for those other more sporty activities.

There are 6 elements to the S.T.A.R.T.S warm-up. Each of these has a specific role in providing a holistic preparation for the athlete:

S- setting the scene- Mentally prep yourself for the activity. Visualize the who, what, where, when of the event.

T- tune the body- Stretches, dynamic movements, etc. which help prepare your body tissues for loading.

A- achieve “the zone”- Start finding that state where you move efficiently and effectively, and feel good doing it.

R- rhythm and movement- Practice moving your body and do so at a sustainable and smooth pace.

T- technical rehearsal- Practice those precise actions needed for your activity.

S- social engagement- If you are playing a social game, talk with people and get used to people-caused distractions.

Another important point of getting ready for activity is preparing for when the activity is finished.

After a physical activity, remember that we need to eat and fuel our body so it can adapt and recover. Carbohydrates and fats are good fuel for before the activity but protein is best for afterwards. This is because our bodies use proteins to fix and build our body tissues. Drinking water before, during, and after the activity keeps our bodies at their best.