Get Active Be Healthy

7
Tip
Tip
Strength Training is Tops
Strength training will help you keep your spine and
other body joints functioning optimally. It will also
build muscle that is an important shock absorber
and helps to prevent strains and sprains.
8
Tip
9
Maximize Muscle
and Joint Function
Maintaining good muscle and joint range of motion
and mobility will contribute to your athletic
performance and help prevent injury. Restrictions
in muscle and joint functioning can hamper your
technique and may lead to painful strains and sprains.
Check Your Attitude
To find a chiropractor near you
contact:
Not every elite athlete brings
home a medal, but they are all winners. The right attitude is good for your performance
and your overall health. Have fun!
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Doctors of Chiropractic are specifically
trained in the prevention, diagnosis and
treatment of muscle and joint injuries
associated with sport and
recreational activities.
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Tip
10
The Canadian Chiropractic Association
www.ccachiro.org
1-800-668-2076
College of Chiropractic Sports Sciences (Canada)
www.ccssc.ca
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Treat Injuries Promptly
If you suffer an injury or experience pain
that lasts longer than your usual post-workout soreness,
ice the area to reduce swelling and inflammation, and
consult a chiropractor.
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Physical activity is an important
part of a healthy lifestyle. Being active can
help you maintain a healthy weight, reduce
blood pressure, build strong bones, relieve
stress, and maintain flexibility and good
posture. Recreational sport is a great way to
enjoy the many benefits of physical activity
whether you pick-up a hockey stick, golf
club, racquet, or paddle, get on a bike, or
put on your running shoes or swim suit!
The important thing is to get moving.
1
Tip
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Canada’s Olympic athletes know that everyone is a winner when they get physically
active. Here are some tips and inspiration
from our top performers and Canada’s sports
chiropractors to help you avoid injury and
get the most from your favorite sport.
,
Felicien
Perdita ampion &
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World C , sprint hurdles
n
Olympia
athlete,
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level."
optimal
2
Tip
Learn the Proper
Technique
Learn the right technique for your sport from the
beginning. Using the wrong sport-specific technique
can create incorrect muscle memory and can make it
difficult to break bad habits. Poor technique can also
cause injury to your joints and muscles.
5
Tip
Warm-Up
Before jumping in the pool,
hitting the field or picking up a golf
club, take a full 20 minutes – no less – to warm-up.
Your warm-up should include deep breathing exercises,
gentle stretching and range of movement exercises, as
well as a brisk walk or easy jog to loosen and warm the
muscles and joints.
3
Tip
Use The Right
Equipment
Make sure your equipment is the
right fit, height and capacity for you to avoid a
sport-related injury. Recreational athletes should have
their equipment professionally fitted and checked
before starting out.
4
Tip
Avoid Over-Training
Too much. Too fast. Too soon.
Over-training is one of the most common causes of
recreational athletic injuries. Take your time and work
up to it slowly before pushing yourself too hard.
Remember – rest is as important as training. Take a
training break and give your body a chance to recover.
ueders
Pierre L ampion &
h
C
dallist,
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Gold Me
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Cool Down
Cooling down after a work-out is just
as important as warming-up. Take 20 minutes
for a brisk walk or slow jog, and stretch-out your
muscles and joints before heading for the change
room or the car.
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Tip
6
Stay Hydrated
Drink plenty of fluids before, during and
after physical activity – even in cold weather.
Remember that once you are thirsty, you are
already starting to dehydrate. Dehydration
affects your energy level and your physical
functioning.