Winter safety - Doroski Chiropractic Neurology, Woodbridge, VA

Winter Weather Alert

in Chiropractor by Doroski January 5, 2018 0 comments

This recent run of bad weather has even prompted the ACA to issue a back weather alert! As your Chiropractor in the Woodbridge, Dale City VA area I feel the need to forward it.

When snow, ice and frigid weather blast into town, watch out for injuries, advises the American Chiropractic Association (ACA). Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is not in condition. Winter sports like skating, skiing and sledding can cause painful muscle spasms, strains or tears if you’re out of shape. Even shoveling snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks and wearing the wrong kinds of clothing can lead to spasms, strains and sprains.

Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a pain. As muscles and blood vessels contract to conserve the body’s heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help you avoid injury and costly health care bills.

Warm Up

Simply put, warming up is essential. When pressed for time, it’s better to shorten the length of your workout and maintain a good warm-up than to skip it and dive right into the workout. You can complete a good warm-up in 15-20 minutes, and it will make your workout more pleasant and safe. ACA suggests that:

Skiing: Do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again. It’s a good idea to wear layers because you may be going from a cold environment (outdoors) to a warm environment (indoors).

Skating: Do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.

Sledding/tobogganing: Do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. While either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.

Don’t forget cool-down stretching for all of these sports. At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches or repetitive squatting movements to restore flexibility.

Shoveling Snow

Shoveling snow can also wreak havoc on the musculoskeletal system. ACA suggests the following tips for exercise of the snow shoveling variety:

If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.

Layer clothing to keep your muscles warm and flexible.Shoveling can strain “de-conditioned” muscles between your shoulders, in your upper back, lower back,

buttocks and legs. So do some warm-up stretching before you grab that shovel.

When you do shovel, push the snow straight ahead (don’t try to throw it). Walk it to the snow bank. Avoid sudden twisting and turning motions.

Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.

Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.

Stop if you feel chest pain, or get really tired or have shortness of breath. You may need emergency assistance.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Break out the shovel!

in Chiropractor by Doroski November 3, 2017 0 comments

Well here we go again! The DC/Nova area has the most unpredictable weather I have ever seen. You never know when winter starts. I have golfed in shorts around New Years and also frozen my butt off around New Years. One thing we all know is there is at least one snow storm. We also know that no matter how much it is predicted it catches VDOT by complete surprise. That doesn’t change the fact we still have to shovel!! As your Woodbridge, Dale City VA Chiropractor I have some tips to help prevent injury while shoveling.

Typically, the arms, shoulders and back get sore and may occasionally feel pain. The cold air invigorates most people into action; however, the same cold air can numb the sensations of pain and fatigue. Unfortunately, pain is a sign that an injury has already occurred or that mechanically you are doing something incorrect in shoveling the snow. In short, there is a right way and a wrong way to shovel snow, and paying attention to your technique can make a big difference in how you feel the next day. As with any project, the prep work is the most important. The following are some quick tips on how to shovel snow smarter:

Spray your shovel with Teflon so the snow won’t stick to it. The more snow that stays on the shovel, the heavier it gets and the more chance for injury – and frustration.

Do a warm-up first. A tight, stiff body is asking for injury. A few minutes of stretching can save you a lot of pain later. When you are shoveling, don’t forget to breathe. Holding your breath makes you tight and stiff.

Layer your clothing. Layered clothing will keep your muscles warm and flexible. You can shed a layer if you get too hot. Make sure you wear gloves that cover your wrists; if your wrists get cold, your fingers, hands and arms will be cold, too.

Wear the right shoes. Choose shoes with plenty of cushioning in the soles to absorb the impact of walking on hard, frozen ground.

Use the right size shovel. Your shovel should be about chest high on you, allowing you to keep your back straight when lifting. A shovel with a short staff forces you to bend more to lift the load; a too-tall shovel makes the weight heavier at the end. (Note: Save your money – don’t buy a fancy ergonomic shovel; studies have shown that in some models, the hook end is too deep. Twisting to unload a shovelful of snow with this tool may hurt your wrists.) Also keep one hand close to the base of the shovel to balance weight and lessen the strain on your back.

Timing is everything. Listen to weather forecasts so you can shovel in ideal conditions. If possible, wait until the afternoon to shovel. Many spinal disc injuries occur in the morning when there is increased fluid pressure in the disc because your body has been at rest all night.

Drink lots of water. Drinking water frequently throughout the day helps to keep muscles and body hydrated. Be careful with hot drinks like coffee or hot chocolate. Coffee contains caffeine, which has a dehydrating effect and adds even more stress to the body.

Use proper posture. When you do shovel, bend your knees and keep your back straight while lifting with your legs. Push the snow straight ahead; don’t try to throw it. Walk it to the snow bank. Try to shovel forward to avoid sudden twists of the torso and reduce strain on the back. The American Chiropractic Association recommends using the “scissors stance,” in which you work with your right foot forward for a few minutes and then shift to the front foot.

Take your time. Working too hard, too fast is an easy way to strain muscles. Take frequent breaks. Shovel for about five minutes at a time and then rest for two minutes.

See your chiropractor. Gentle spinal manipulation will help keep your back flexible and minimize the chance for injury. If you do overdo it, your chiropractor can help you feel better and prevent more injury.