I am totally digging this spring weather here in California (sorry to those of you who are still slugging through cold, snow and rain), and I am inspired to get outside, hike, garden, exercise and cook with all the new spring vegetables and fruits showing up in the markets!
This Spring Spirit has prompted me at add two sidebars to the blog: My favorite hikes (once again, sorry if you aren't in the Bay Area of CA) and Recipe of the Day. Check them out!
The confounding thing about getting into the garden and onto the trail is the rate of injury to those muscles, joints and tendons that spent the winter in hibernation. Over the past two weeks, we have seen tons of painful low backs, overused wrists and elbows, strained knees.
So here are a few tips that apply to ALL sports including hiking and gardening. And YES! Gardening is a SPORT!
KEY TIP #1: "Warm" your muscles and joints BEFORE engaging in exercise and gardening. To "warm", do some fast walking either in place or around your yard or block for 5 minutes. Roll your shoulders, make circles with your wrists, ankles, knees.
KEY TIP #2: Stretch AFTER not BEFORE exercise! Always hold stretches for 10-20 seconds. Shorter than that does not allow muscles to release. Longer than that can cause microfibers within the muscles and tendons to burst.
KEY TIP #3: Stretch the parts you have used: If you have been gardening, stretch your shoulders, back, forearms. If you have been hiking, biking or running, stretch your back, shoulders, calves, thighs (back and front). If you have been weight lifting, stretch the muscles you just worked.
KEY TIP #4: HYDRATE! Take water on the trail, to the gym, to the garden.
KEY TIP #5: COME TO SPINE SAFE BOOT CAMP! 60 minutes of a workout that is tailored to YOUR body and YOUR abilities taught by Dr. Saber or Dr. Stein. Sundays 1-2 pm. RSVP by Friday at noon: 408-255-2592. $20 will admit you and a friend. CLASS SIZE IS VERY LIMITED!
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