Your Southington Chiropractor

Apple Valley Chiropractic & Wellness Center

*Weekend Warrior Safety Tips:

Enjoy the summer... are you a Weekend Warrior? Now that we are into the full swing of summer, all you can think about is getting outside in the garden, remodeling around the house, or getting back into sports or workout routine. Before doing too much, there are somethings you should know to prevent injuries.

Here are some tips for avoiding injury:

1. Consult your chiropractor before starting any exercise program or strenuous work around the house. Your chiropractor will be able to advise you on specific exercises and stretches to follow.

2. Take it slow. Slowly increase the length of time or the intensity of your workout. Here are a few simple indicators that your current routine may be in need of a boost:

a. It feels easy. You find yourself able to go through the motions of your workout without too much effort.

b. Heart Rate. If your time on the treadmill or cardio equipment used to get your heart rate up, but in recent workouts you can easily talk through your workout, this is an indication that your cardiovascular fitness have improved. In order to push yourself and burn those extra calories, you need to increase the challenge. It is important to stay within the correct heart rate for you age and your goals.

** On a treadmill you can increase the speed or incline

c. Weights are too light. If the weights you are lifting feel too light, then simply increase the weight.

** You want to use a weight that you can perform 10-12 reps while maintaining proper form and the last 3-4 reps should feel like a challenge. You should have no more than a 10% weight increase every 3-4 weeks.

d. Boredom. If your workout has you feeling unmotivated, uninspired, or simply bored, then it is definitely time to change it.

3. Warm up, and then stretch. Stretching will improve performance and help prevent injury.

a. Take a brisk walk or do some other aerobic activity for 10 to 15 minutes

b. Stretch your muscles after you’ve warmed up

c. Hold each stretch for at least 30 seconds, don’t bounce, and remember to breathe during each stretch

d. Perform your aerobic workout, and then stretch again as part of your cool down

4. Don’t be a Weekend Warrior and Exercise during the week. A little bit can go a long way. Performing short but correct workouts during the week will likely make your weekend workouts or activities more enjoyable and productive.

5. Rest. It is important to give your body a break and a chance to heal itself.

6. Stay hydrated. Be sure you are well-hydrated and replace the fluids that you’ve lost during exercise and activities.

7. Consider taking a multivitamin or mineral supplement. Consult your doctor or chiropractor to determine what may be best for you.

a. Vitamin D has been shown to improve athletic performance, enhance the healing process, fight inflammation, and decrease muscle and joint pain.

*excerpted from


Yours in health,

Dr. Christina Ford, D.C.