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Summer Activities can lead to Summer Injuries

02/20/2017 09:30AM ● Published by Hood Magazine

By Dr. Christine Duncan, Lanpher Chiropractic



Here are some “red flags” for when you may have over done it and need to take a water break, stretch more or call your chiropractor and make an appointment.
 
Signs of dehydration:
  • Getting light headed, a headache or dizzy when out in the hot sun
  • Skin staying flushed and bright red even while drinking water
  • Not urinating for more than 2-3 hours
 
When you need to stretch more:
  • If you’re planning on exercising significantly more than you normally do
  • If you have recently worked out and have sore muscles
  • If you get muscle cramps easily, try a banana before you start!
 
Time to call your chiropractor:
  • If you have over-done it and the pain is more than a normal ache
  • If you’re experiencing shooting pains down your legs or arms
  • If you have fallen and have pain even after your bruise has gone away
  • If you notice your normal range of motion or flexibility is reduced
  • If you are experiencing headaches and don’t normally suffer from them
  • If you are having muscle aches longer than 5 days after your activity
 

When exercising, a good way to determine how much time you should spend stretching, is to calculate 10% of your total activity time, and warm up and cool down for the same amount of time. For example, if you’re planning on hiking for 1 hour (60 minutes) you should stretch and warm up for six minutes and cool down and stretch for an additional six minutes. This will really help you stay loose and help to prevent injuries. If an injury does occur, don’t wait too long before seeking help from an expert. 
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