The common saying is, “March comes in like a lion and out like a lamb”. This context can be made not just to the weather but the month of March - which is a month of transition. We are entering the third month of the year as we transition from winter to spring.
Let’s use this time to reinforce our exercise goals we set for the New Year. Re-evaluate your routine, see what is working best and what needs improving.
If you decided to work out hard on the treadmill but now it is getting mundane, and you are losing interest. The solution now is running on the roads and greenways, especially with the weather improving and more daylight hours. Really wanting to challenge yourself? Increase your milage by 10%.
If you feel your routine is monotonous, alternate to a different activity on different days. Weight training, and or cycling.
As the season is changing this is the season to also reevaluate your gear. As for your footwear, it is recommended to have a pair of shoes dedicated to working out. They should be replaced every 250 miles, or after three months of intense working out.
Remember to find the time to include stretching before and after your activity. This is important for preventing injuries and it also enhances your performance.
Unfortunately, if you are feeling some aches and pains take the following into consideration.
If on the bicycle (spinning) make sure your posture is correct. You should be upright not seated so your legs downstroke between 140-150 degrees at the bottom of the pedal stroke and above 68 degrees at the top of the pedal stroke.
Shin splints: Compression socks and/or compression sleeves for the lower leg. Make sure your shoes are less than 250 miles and run on a softer surface.
Plantar fasciitis: Stretch your calf muscles and make sure your shoes are less than 250 miles and use a compression foot sock.
If the aches and pains persist, I am here to keep you in the game. Feel free to reach out for an evaluation. As a chiropractor we help with more than just backs.
At IVY Integrative, you can work with one practitioner or build your own team of holistic practitioners! Reach your optimum health in-person or online. Check out our Get Started page to learn how to work with us!
Author: Dr. Jeffrey A. Dunnigan DC
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Disclaimer:
This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.