Some of us love to go sightseeing and do things that require little to no equipment! Our bodies are designed to exert energy and power without needing assistance from a secondary source. Unlike water sport activities we don’t need to be weary of the dangers of going to deep or far past our comfort zones, although watching out for inclines and hidden potholes can be quite the problem!
Summer doesn’t have to be spent in the water it just has to be enjoyable for you! Water phobia is a real thing but even if you don’t suffer from it here are some fantastic ways to engage in some form of exercise over the Summer of 2023!
1- Walking/Running – This is the best way to exert energy and build up your stamina over a period of time by creating a training protocol. You don’t have to be a strong runner or even fit to get yourself started. Training in simple intervals such as, running 5 minutes and walking 5 minutes and repeating is a great way to get started!
2- Tennis – The Australian Open is around the corner and let’s be honest this a fantastic way to get you out and about for a social game with some friends! No matter the skill set tennis is a sport that can be played by all ages. If you are worried about not being as good as you first thought, get yourself a coach and maybe join the local club to get yourself going for this Summer 2023!
3- Bike Riding/Hiking – Both are great, one requires the use of equipment the other does not, but the great thing about it all is that it gets you up and moving. The great thing about hiking this summer is having the ability to travel to new places and see new things. It doesnt have to be a wild goose chase, it just has to be something that is comfortable for you! Bike Riding on the other hand is a less strenuous exercise as it requires less pressure onto the joints although is still a fantastic way to mobilise the hips!
Remember when engaging in any type of sport to keep yourself hydrated and slip slop slap over this summer! Sunscreen does more than just protect us from getting burnt, it can save our lives!
If you are currently experiencing any strains, sprains or back pains and are looking to put a stop to it, our team at The Melbourne Chiropractor at ready to get you sorted over this summer period!
Call us on 9302 1023 or book online today to schedule in an appointment with a chiropractor or remedial massage therapist at one of our 3 clinics!
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‘I hurt my back deadlifting’
The deadlift is one of the most powerful compound exercises when executed correctly. It engages multiple muscles of the upper/lower body and anterior/posterior chain. This makes the Deadlift one of the best way to build overall body strength
The Deadlift is quite a functional exercise and can be translated to everyday tasks such as lifting up children and other objects
The Deadlift requires deep control and stabilisation of the abdominal, gluteal, pelvic and lumbar spine musculature. Studies show that because of this, deadlifts can be beneficial in the prevention and reduction of low back pain
Deadlift injuries are due to improper technique and too much weight lifted, NOT because of the exercise itself. It is important to build up to a barbell Deadlift through other progressive exercises. This will help perfect the technique and prevent injury
Hip Hinge with Dowel
Raised Kettlebell Deadlift 
Normal Kettlebell Deadlift 
Barbell Deadlift 
Remember to consult a healthcare professional before commencing these exercises 
Shin splints are a common complaint affecting athletes, particularly runners! Shin Splints are a generalised term used to describe pains felt along the tibia [Shin bone]. They are an injury associated with overuse, overtraining and in some cases poor foot & leg mechanics. This ultimately leads to strain and pain in the muscles of the leg
Shin splints can be categorised into anterior and posterior shin splints. They usually arise due to dysfunction or strain through the Tibialis anterior and posterior muscles. These strains can occur due to changes in training load or running surfaces and insufficient rest. This strain pattern can also occur due to bio-mechanical causes, such as weakness and inflexibility in the muscles of the lower limb. Poor footwear can also contribute
Shin splints are generally diagnosed through a case history and physical examination by your physician. Further scanning can be utilised to rule out other sinister diagnoses’ such as fractures
Initial treatment involves pain and inflammation reduction through decreases in training load, increased rest and use of Ice. Once achieved, the aim is to regain full ROM of the leg and to regain normal foot biomechanics. Once that is completed, muscle strength of the lower limb must be restored, as return to sport and activity will commence
If left untreated, shin splits can can progress into tibial stress fractures which will require further intervention. In rarer cases, muscle compartment syndrome can develop, where surgical intervention may be required
Here are some exercises that may help decrease your pain associated with shin splints
Loaded Kettle Bell Plantar Flexion or Dorsi Flexion
Balance Reach Activity
Tibialis Posterior Calf Raise
Remember to consult a health care professional before commencing these exercises