With fall and winter come the seasonal chores we're all accustomed to; however, there is also an increase in the number of injuries associated with raking and shoveling as the weather changes. The good news is that most of these injuries are easily preventable.
These tips will help you remain injury free during fall activities:
When lifting, lift with your legs and not your back.
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When raking, you want to pull the rake in with the power of your legs instead of bending and straining your back.
Never bend and twist at the same time. This is a common cause of injury.
Don't bend while lifting. Instead of bending at the back to lift up bags of leaves, snow or other heavy objects, bend your legs and then straighten them to lift, keeping the weight as close to your center of gravity as possible.
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Remember to stretch your spine from time to time. Avoid staying in the same position for too long.
If you live in an area that requires snow shoveling, make sure to warm up and stretch before you engage in vigorous activity in the cold.
Believe it or not, something as simple as raking leaves can cause intense neck and back pain. Please remember to ease yourself into fall activities to minimize your risk of injury.
Most fall and winter cleanup activities involve a lot of bending and twisting at the spine, which is unnecessary. It's best to contact us right away, so you can:
Get a ''body tune-up.'' Your physical therapist can help you with a complete evaluation to diagnose and identify any muscle imbalances that could predispose you to injury as we head closer to the holiday season.
Learn the best way to warm up and stretch before any activity.
Learn the correct lifting technique (something we can teach you)
Strengthen the muscles in your core.
We look forward to working with you and getting your body ready for the fall and winter. We want you to enjoy a safe and healthy holiday season coming up, and the best way to start preparing for it is with a preventive exercise program that we can design specifically for you.
We will not only help prevent an injury but also help you look and feel your best during the holidays.
As a premier provider of physical and occupational therapy in our community for more than 10 years, we have helped thousands of patients improve function and relieve pain through individualized treatment programs. Physical and occupational therapists evaluate and address the underlying cause of a patient's pain or dysfunction using a diagnostic approach. We offer free consultations, have convenient hours and accept most insurance plans.
Chautauqua Physical & Occupational Therapy is located in the Riverwalk Center, 15 S. Main St., Suite 220, Jamestown, NY 14701. For more information, call 488-2322, e-mail cpt@stny.rr.com or visit www.chautauquapt.com.