Being active can help you maintain a healthy weight, reduce blood pressure, build strong bones, relieve stress, and maintain flexibility and good posture.

Recreational sport is a great way to enjoy the many benefits of physical activity whether you pick up a hockey stick, golf club, racquet, or paddle, get on a bike, or put on your running shoes! The important thing is to get moving. Canada’s Olympic athletes know that everyone who gets physically active is a winner.

Here are 9 tips from our top performers and Canada’s chiropractors to help you avoid injury and get the most from your favorite sport:

  1. WARM UP

Before jumping in the pool, hitting the field, or picking up a golf club, take a full 20 minutes – no less – to warm up. Your warmup should include deep breathing exercises, gentle stretching and range of movement exercises, as well as a brisk walk or easy jog to loosen and warm the muscles and joints.

  1. LEARN PROPER TECHNIQUE

Learn the right technique for your sport from the beginning. Using the wrong sport-specific technique can create incorrect muscle memory and can make it difficult to break bad habits. Poor technique can also cause injury to your joints and muscles.

  1. USE THE RIGHT EQUIPMENT

Make sure your equipment is the right fit, height, and capacity for you to avoid a sports-related injury. Recreational athletes should have their equipment professionally fitted and checked before starting out.

  1. AVOID OVER-TRAINING

Too much. Too fast. Too soon. Over-training is one of the most common causes of recreational athletic injuries. Take your time and work up to it slowly before pushing yourself too hard. Remember – rest is as important as training.

  1. STRENGTH TRAINING

Strength training will help you keep your spine and other body joints functioning optimally. It will also build muscle that is an important shock absorber and helps to prevent strains and sprains.

  1. MUSCLE & JOINT FUNCTION

Maintaining good muscle and joint range of motion will contribute to your performance and help prevent injury. Restrictions in muscle and joint functioning can hamper your technique and lead to painful strains and sprains.

  1. COOL DOWN

Cooling down after a workout is just as important as warming up. Take 20 minutes for a brisk walk or slow jog and stretch out your muscles and joints before heading for the change room or the car.

    1. DRINK FLUIDS
  • Drink plenty of fluids before, during and after physical activity – even in cold weather. Remember that once you are thirsty, you are already starting to dehydrate. Dehydration affects your energy level and your physical functioning.

  1. TREAT INJURIES PROMPTLY

If you suffer an injury or experience pain that lasts longer than your usual post-workout soreness, ice the area to reduce swelling and inflammation, and consult a chiropractor.

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Royal York Chiropractic and Massage Therapy (416) 233-5413
4.9 6
Dundas Street West Toronto Ontario M8X 1Y3
  • I started going to Dr. Marco back in January 2020 when I was suffering a lower back injury. After seeing the reviews on google, I decided to give him a chance and I haven't looked back. Dr. Marco has helped me in my recovery and brought me back to feeling healthier than ever. He is extremely knowledgeable, kind and easy to talk too. Not to mention, the prices are very reasonable and not overpriced. I highly recommend him to anyone looking for a chiropractor in Etobicoke.
  • Royal York Chiropractic was recommended to me by multiple people, so I decided to give it a go for my back and shoulder problems. My first experience with Dr. Marco was extremely positive. He is very knowledgeable and easy to talk to. His honesty and commitment to improving my pain is what kept me coming back. Very positive experience!
  • I have been seeing Dr. Marco for many years now and he helps me each time I see him. He’s friendly, knowledgeable and has a level of clinical awareness that comes from years of experience which helps to create an overall positive interaction. Making appointments is never an issue and the clinic environment is welcoming and relaxing. Highly recommend him!
  • I have had very positive experiences with Royal York Chiropractic. While Dr. Peter has predominantly been overseeing my care, I have had adjustments with Dr. Marco as well. Both are competent, caring, friendly and willing to answer questions. Anna keeps the office well-organized and the few times I've had to wait, it has never been for long.
  • I have been seeing Dr. Marco for a few years now and he helps me every time. His adjustments are precise and effective, he knows what he is doing. He can be aggressive or as gentle as you need. Appointments have never been an issue, he always works around my schedule. I would highly recommend him!