Tag Archive for: posture

What Is Physical Therapy? How to Feel and Function Better

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Original Article by WebMD Medical Reference
Your doctor might suggest this type of treatment if you’ve had an injury or illness that makes it hard to do daily tasks. Physical therapy (PT) is care that aims to ease pain and help you function, move, and live better. You may need it to:
  • Relieve pain
  • Improve movement or ability
  • Prevent or recover from a sports injury
  • Prevent disability or surgery
  • Rehab after a stroke, accident, injury, or surgery
  • Work on balance to prevent a slip or fall
  • Manage a chronic illness like diabetes, heart disease, or arthritis
  • Recover after you give birth
  • Control your bowels or bladder
  • Adapt to an artificial limb
  • Learn to use assistive devices like a walker or cane
  • Get a splint or brace

People of all ages get physical therapy. It can treat a variety of health problems.

What Is a Physical Therapist?

These licensed health professionals get specific graduate training in physical therapy. You may hear them called PTs or physiotherapists.

Some PTs get a master’s degree. Others also have a doctorate in physical therapy. They must pass a national exam to get certified. They’re licensed by the states where they practice.Physical therapists look at your needs and guide your therapy. They may perform hands-on treatments for your symptoms. They also teach you special exercises to help you move and function better.In most states, you can go directly to a physical therapist without a referral from your doctor. Or your doctor might prescribe it. Check your insurance policy to see if you need a prescription to cover the cost.If you have a serious illness or injury, a PT won’t take the place of your doctor. But he will work with your doctors and other health care professionals to guide treatments. You’ll feel better and you’ll be more likely to get back full function in the area being treated.PTs often have assistants. They’re also trained to do many types of physical treatments.

What Does a PT Do?

At your first therapy session, your PT will examine and assess your needs. He’ll ask you questions about your pain or other symptoms, your ability to move or do everyday tasks, how well you sleep, and your medical history.

  • How well you can move around, reach, bend, or grasp
  • How well you walk or climb steps
  • Your heartbeat or rhythm while active
  • Your posture or balance

Then, they will work with you to create a treatment plan. It will include your personal goals like functioning and feeling better, plus exercises or other treatments to help you reach them.

You may take less or more time to reach those goals than other people in physical therapy. Everyone is different. You may also have more or fewer sessions than others. It just depends on your needs.

You treatments might include:

  • Exercises or stretches guided by your therapist
  • Massage, heat, or cold therapy, warm water therapy, or ultrasound to ease muscle pain or spasms
  • Rehab to help you learn to use an artificial limb
  • Practice with gadgets that help you move or stay balanced, like a cane or walker

Your therapist will watch your progress and adjust your treatments as necessary.

You can do the exercises your therapist teaches you at home between sessions. This will help you stay on track and improve your fitness.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

raking leaves proper technique

‘Leave’ Raking Back Pain Behind with These 7 Tips

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Article found on UPMC Centers for Rehab Services here: http://share.upmc.com/2017/10/7-leaf-raking-safety-tips/

Autumn brings colder weather, fall sports, and colorful foliage on the trees.

The changing season also brings new chores and outdoor work, along with the potential for injuries while accomplishing these tasks. Leaf raking is one such task, with injuries ranging from strained back muscles to twisted knees.

The following tips can help make leaf raking a breeze this autumn.

Tips for Safe Leaf Raking

Stretch it out

Stretching or warming up before you begin is an important step helping prevent back pain when raking leaves.

“It is important to stretch or warm up the muscles involved in raking leaves beforehand to avoid any injury,” explains Michael Balandiat, an occupational therapy team leader at UPMC Centers for Rehab Services-Chapel Harbor. “Consider taking a short walk to stimulate circulation prior to leaf raking.”

Take 10 minutes to stretch properly and warm up your muscles. Areas of the body to focus on when stretching include the neck, back, hips, torso, wrists, and shoulders. Getting your heart rate elevated slightly will also help as you prepare to rake.

Keep proper form

Using proper form when raking leaves can significantly reduce the chance of injuries.

“Hold the rake handle close to your body and keep one hand near the top of the rake for better leverage,” explains Michael.

Stand with legs slightly bent and weight distributed evenly. Be sure to place the forward foot in position first, then follow with the hips and the rest of the body to ensure proper posture.  Try to maintain an upright posture and avoid twisting. Switch hands every few minutes to prevent overuse on one side of the body.

Avoid back pain during leaf raking with these tips

Lift properly

Improperly lifting heavy bags of wet leaves is one of the most common ways to sustain an injury while raking. Using proper lifting techniques lessens your chance of getting hurt.

“When lifting bags of leaves, keep the back straight and bend with the knees and hips. Lift manageable loads and allow the legs to do most of the lifting,” says Michael. “Try to avoid twisting and straining— especially if lifting heavy bags alone.”

Don’t pile too many leaves into one bag – especially if they are wet. If possible, rake leaves onto a tarp and have another person help move the tarp. If you must stoop to pick up leaves, face the pile and do not twist as you lift. Just make sure to keep the load light and be careful to use good body mechanics when lifting the tarp.

Use correct sized rakes

Many people do not realize it, but it is possible to injure yourself by using a rake that is the wrong size. A rake that is too long or too short will place unnecessary strain on the back, arms, and torso. Using a rake that is larger than normal may seem like an easy way to gather more leaves, but it can cause unnecessary straining and reaching. The rake should be a comfortable length when moving up and down. Using a lightweight, ergonomic rake can ensure that your elbows are slightly bent and help you maintain good posture while raking.

“Rakes that have padded or adjustable handles can reduce stress on your hands and back,” adds Michael.

Wear the right stuff

The clothing worn for leaf raking might not seem like it matters but it plays a large role in preventing injuries.

“Comfortable shoes with adequate arch support and non-skid soles provide the support needed for the length of time most people are on their feet while raking,” says Michael. “They can also help to reduce strain on the back and can prevent slipping on wet leaves.”

Gardening gloves with non-stick palms can help prevent blisters and save hands from jagged twigs and thorns. Wearing loose, breathable layers helps maintain body temperature. And remember to use sunscreen.

Take a break

Some people want to power through and get the raking done as quickly as possible. Taking short breaks to catch your breath, drink some water, stretch your muscles again, and admire your progress is more beneficial.

“A good rule of thumb is to take a 10- to 15-minute break for each hour of strenuous activity,” says Michael. “Your body will thank you.”

Don’t overdo it

Tackling the entire yard at one time can seem like an overwhelming and daunting task. Dividing up the yard into sections and committing to a section or two at a time can make things more manageable.

Safe Yard Work: Don’t Ignore Warning Signs

Sudden, sharp pain, or dull, incessant aching pain while raking leaves should never be ignored. Stop working if pain persists.

Listening to the signals your body is sending helps you understand when to stop before injuries occur. Reward a hard day’s work with a warm bath or shower to soothe achy muscles, and gentle stretching to cool down. If pain persists, especially after proper precautions and healing methods have been exhausted, talk to your doctor.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions ó such as sports injuries and fractures ó to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

 

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