Spring Fever is Back!

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Physical activity levels have been at an all-time low since the start of the pandemic. Spring is now in the air and the warmer weather is upon us. With sunshine comes the urge to spend more time outside, breath in fresh air, and engage in physically activity. Whether yearning to go for a hike, a bike ride, garden, fix up the front yard or simply go for a run, consider the below “tips” before embarking on your path towards more rigorous physical activity.

The overarching mantra is “Pace Yourself”. Exercise, in general, places stress on major joints which need the support of the surrounding muscles in order to be protected from the strain of percussive forces. This includes every time your foot hits the ground when walking or running. Without sufficient muscular strength, joints experience stress injuries. Bones can be subject to tiny fractures whereas ligaments and tendons can be torn or strained. Muscle strength is fundamental to the protection of joints yet to achieve the required strength, a muscular conditioning program requires time. If you push too hard on Day One, the result will be muscle strain, spasm, and pain from either the supporting muscles or your joints.

If a long-distance walk or run is what your yearning for, start with one to two miles. Gradually, each day, increase your distance. Listen to your body. You will gain more miles with less injury if you listen to your body’s feedback. If something is very painful at this initial distance or hurts too much within the following two days, it’s probably too much strain for your current physical condition. Perhaps, your running form was not optimal, or your sneakers have lost their cushioning. Mildly aching muscles may simply mean that you need to gain strength and endurance. Sharp, stabbing, or “electrical” shooting pains implies something else and warrants the attention of a medical expert.

Gardening is analogous to weightlifting or isometric training. Yard work requires proper posture and form to lift, carry, pull, and shovel without injury. Your body needs time to build the strength and endurance required for “full-time” landscaping. Do not try to finish weeding the entire front yard in one day. Start “part-time” on Day One.

So how can you minimize the risk of injury yet maximize your return?

For those returning to gardening and yardwork, employ proper weightlifting techniques:

• Use your “belly button” as your guide. It is your core’s center. Your lifting, pulling or shoveling activity should always be near the center. Move your body to keep your belly button at the center instead of twisting and reaching for things.
• Carry objects near your belly button to decrease stress on your back.
• Do not arch your back when lifting or carrying. Rather, bend from the knees when lifting something and round your lower back.

• If bending over for prolonged periods of time is necessary, such as when planting or weeding, bend at your waist while avoiding rounding of your back. The bending over movement should hinge at your lower back and hip angle.
• If you have to work on your hands and knees, make sure your spine is flat or parallel to the ground. Hold in your stomach to protect your lower back. Do not keep your back continuously arch and your stomach hanging out and downward.
• Use a gardening stool or tool that is the proper length to help perform the necessary task while keeping your spine straight or flat. Do not arch your back or hunch your shoulders.
• Take a break from your sustained “gardening position” by going for a short walk every 20 minutes. If you have history of back pain or stiffness, take more frequent breaks.
• If lifting weights or other objects, verify you are using the proper posture while lifting items or ask someone to help carry the load. Consider not carrying so much weight at one time. Remember, if it does not feel right, it probably is not.
• Know your limits.

For those determined to engage in walking, hiking or running it is important to:

• Make sure you have the proper footwear. Sneakers need to provide arch support and cushioning both on the balls of your feet and on the heels in order to protect your joints against gravitational forces and your pounding on the pavement. The sneakers should also prevent your foot, every stride, from rotating or twisting while landing or pushing off the ground. There are running shoe stores in New Jersey with great staff and technology to aid you in determining the best shoe for your anatomy and running style.
• Be sure to ease into stretching with the proper alignment and posture before and after each walk or run.

• Strengthening your core will improve your form and enhance your stride power. A strong core will also enable each stride to propel you further.
• Start with shorter distances and slower speeds.
• Remember you can always do more the next time out.
• Listen to your body. If something does not feel right, it probably isn’t. CNSO can help you assess what is ailing you as well as help you condition out of it.

By no means are these suggestions meant to be complete or the only considerations. And if interested in conditioning for other sports, there will need to be a more detailed guide.

Regardless of the activity you choose and despite your best efforts, injuries do occur. Whether it be back pain, hip pain, a twisted ankle or knee pain, Centers of Neurosurgery, Spine and Orthopedics (CNSO) has a comprehensive medical staff that will help you return to your desired activities as soon as possible. The CNSO staff are sports minded physical therapists, pain management doctors, physical medicine and rehabilitation doctors, neurosurgeons, and orthopedic spine surgeons. They love to run, hike, work out, garden, and enjoy the fresh air too!

If seeking personal sports exercise advise or needing to resolve an injury, give CNSO a call at 973-633-1122. CNSO has offices conveniently located in Wayne, Paramus, Jersey City, Morristown, Glen Ridge, and Landing. We are here to keep you moving and enjoying life.

For more information visit: www.cnsomd.com

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