Stretch for Success: 10 Exercises & Stretches To Help Improve Your Posture
Working from home has been a major change in many people’s life during 2020. One of the downsides may be the increased sedentary time. Unless you have committed to a daily exercise routine, you may lose activities such as walking to your car and walking into the office, doing a flight of stairs to get in your building, or rushing over to a meeting down the hall. With winter on the way, it may be even more difficult to get in a walk outside at lunch. Here are ten stretches and activities that you can do to improve posture throughout the day, increase your activity level, and decrease pain from constantly sitting.
Winter is Coming: How to Avoid Slips & Spills
It’s that time of year yet again, where fall turns the outdoors into a blustery obstacle course for many of us living in the Midwest. Despite popular belief, it is not only the elderly who are at increased risk for falls in the winter. One study shows that the working-age population was the leading group with emergency department visits for fall-related injuries in the winter months of 2006-2011. We all need to be mindful of the weather and increased risks for falls that come with snow, ice and windy weather. According to the CDC, approximately 1 million Americans are injured annually as the result of falling on ice and snow, with 17,000 of these injuries resulting in fatality. The best way to avoid becoming a statistic is to reduce risky behavior and be proactive. To do just that, here are some Physical Therapist-approved tips for preventing falls this winter.
Safe Thanksgiving Cooking Tips from a Hand Therapist
Co-author: Amy Frederickson
Thanksgiving is a wonderful time to show gratitude and enjoy the company of family and friends. This holiday season, our expert Hand Therapists are talking through some common hand-related injuries and providing tips to keep you safe while cooking and celebrating Thanksgiving.
3 Reason to See a PT When You’re Not Injured
For most people, physical therapy is only considered after an injury or surgical procedure. Unlike medical doctors, dentists and eye doctors, people do not consider going to a physical therapist for yearly check-ups. However, if you are training for a particular event, interested in finding out your injury risk level for specific sports, want to improve your balance or are considering seeking preventative care to decrease risk of age-related issues, physical therapy may be the best option to consider. Physical therapists are trained to be movement experts. They evaluate their patients based on functional movement screens, strength testing, range of motion measurements and special tests to determine muscular deficiencies and imbalances. Discussing goals during your first session with your therapist will allow for performance of a specific exam and creation of a unique exercise program built for you. Here are three reasons you may want to consider seeing a physical therapist even though you may not be in pain or have an injury.
Wrist Pain in Tumbling Athletes
Tumbling athletes, including gymnasts and cheerleaders, place unique demands on their upper body. When tumbling, the athlete places not only their entire body weight through the hands but can have up to 16 times their body weight in force going across the wrist.1 Due to these extreme conditions, pain in the wrist can occur.
Cross-Training for Runners
Running is a demanding activity, both physically and mentally. Thirty to seventy five percent of runners are hurt annually. But why? Shoe wear, stretching, biomechanics, weight and muscle imbalance can all be contributing factors in running-related injuries. A common reason for injuries in runners is repetition. Recent studies have shown multi-sport athletes have improved longevity of sport and reduced risk for injury due to variation. One simple way to reduce injury risk for runners is cross-training. Cross-training is a form of exercise, which utilizes a variety of different training mechanisms to improve physical fitness. Runners utilize cross-training for injury prevention and rehabilitation, a change of pace and increased physical fitness.
Leaf Raking Injury Prevention Tips
As we tire of the hot and humid, days of summer, many of us look forward to the cool, crisp fall air. This time of year is beloved by many for so many reasons. Football, apple picking and going to the pumpkin patch are just a few! Even though most of us love to admire the scenery as the leaves change from green to various shades of yellow, red and orange, most would agree that raking them is one of the dreaded jobs of autumn. While raking leaves seems easy, the sheer volume of leaves can turn what seems to be a simple tasks into several weekends of work.
To help you combat some of the aches and pains that are often associated with fall yard work, here are a few tips to help you get those leaves out of your yard and if you still have any energy – maybe give you something to look forward to in the spring!
Fall Prevention: Tips to Prevent Falls
Mary Lehnen, PT, DPT and Laura Flanigan, MSOT, OTR/L
Why is fall prevention important? Physical and occupational therapists frequently treat patients whose injuries were caused by a fall. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of fatal and nonfatal injuries for adults who are 65 years and older. Falls can lead to serious nonfatal injuries, including fractures of the head and hip. A fall on an outstretched hand, also known as a “FOOSH” injury, can lead to fractures and soft tissue tears of the hand, wrist, forearm and even the shoulder. Falls can be emotionally traumatic to some patients and they may avoid participating in exercise, leisure and necessary daily activities due to fear of falling. This can lead to deconditioning, isolation and negatively impacting an individual’s overall well-being and independence.
