In Central New York, Spring and summer are some of the best times of the year. When we have clear skies and the sun is finally shining, we are all chomping at the bit to get outside and spruce things up in the outdoor spaces that we are spending more time in.
Many months of the year we are not able to get out in the yard and move around a lot, exercise level decreases and our bodies are not used to doing a lot of movement and especially some of the heavy lifting and demanding work that needs to be done in the yard. This being said, when people venture outside to do yard work for the first time in months their injury rate increases. Rotator cuff strains, disc bulges in the neck and low back, and knee injuries are some of the most common injuries. It is important to be aware of these possibilities and remember some key points as you perform these tasks outside so you can limit the chances of these happening to you.
Tip #1:
Wear good and supportive footwear when in the yard or on uneven surfaces. Be aware of obstacles in the yard or at home when moving quickly.
Tip #2:
Make sure your back is flat and you are bending at the hips and knees when lifting things from the ground or cleaning the floor.
Tip #3:
Be careful when reaching forward to plant seeds, reach for an item or when cleaning a window. Maintain proper posture and try not to lurch your head too far forward.
Tip #4:
Be mindful of your core and tighten those belly muscles when lifting, carrying items or doing any taxing activity.
Tip #5:
Take breaks in between activity and listen to your body if you feel you are overdoing it.
Tip #6:
Drink water! Hydration is SO important.
Tip #7:
If you feel you injured yourself somewhere, please do not hesitate to call one of our offices to see us for a FREE injury screen or set up a PT Evaluation. We advise that you also see your MD if the injury seems more serious.
Keep Reading…
Why Do I feel Like I’m Spinning?
BPPV, or Benign Paroxysmal Positional Vertigo, is a common cause of vertigo, or a false sense of spinning. It is fairly common among adults, with increased incidence as you age. It usually comes on without an apparent reason, however can occur after a head trauma or after spending time in a head tipped back position (such as in a dentist chair). Usually you will first notice symptoms when turning over in bed or when sitting up from bed in the morning.
The spinning sensation occurs due to a mechanical problem in the peripheral vestibular system of the inner ear. This system has calcium crystals called otoconia that sit on a gel-like substance and are sensitive to gravity, as well as three semicircular canals filled with fluid that are oriented in three different planes. In a normal vestibular system, the fluid in the canals moves when your head moves. This displaces hair cells and sends a message to the brain to tell it that your head is moving. Sometimes the otoconia crystals become dislodged into the fluid and give your brain a false signal that your head is moving when it’s not. This results in a spinning sensation, or vertigo.
Why am I having knee pain?
Injuries can happen any time during your training process, it is important to understand the difference between a “good pain” and a “bad pain”. At Onondaga Physical Therapy we offer Free Injury Screens as well as full evaluations to help quickly diagnose your issue, and help you on the road to recovery.
Knee injuries are very common among active individuals and best treated as soon as the pain starts – waiting typically lengthens the rehab time.
- Causes: Poor stability above or below the knee, poor or old footwear, sedentary lifestyle, poor mechanics, too much training of the “same muscles” without cross-training
Low Back Pain During Pregnancy
Prevelance:
It is estimated that approximately 50% of pregnant women will experience some kind of low back pain during their pregnancy, or during the postpartum period. Of those that experience low back pain, only about 50% of them will seek advice from a healthcare professional; with only 70% of those women actually receiving treatment.
Causes:
- Mechanical: Weight gain during pregnancy, increased abdominal size, shifting of the center of mass forward; all can increase the stress on the low back. When the abdominal muscles stretch to accommodate the growing uterus, muscle fatigue typically occurs which results in an increased load on the spine. Another common finding is weakness of their gluteus medius, or the outer glute/hip muscle.
- Hormonal: Relaxin is a hormone secreted during pregnancy, and it causes your ligaments to get lax, which in turn can cause your pelvis to become unstable. This includes not only the SIJ (sacroiliac joint), but the entire low back resulting in instability of the pelvis and poor alignment of the spine.
Symptoms:
Physical Therapist Expands Knowledge for Treatment of Dizziness
On January 25th, 2017 physical therapist Julie Dmochowski, PT, DPT of Onondaga Physical Therapy attended a full-day seminar in Syracuse, NY titled: The Hands-on Guide to Vestibular Rehabilitation: Clinical Decision Making to Treat Vertigo, Dizziness, and Balance Disorders. The course consisted of over 7 hours of content and hands-on application of skills in order to most effectively evaluate and manage the dizzy patient.
How can the rotator cuff help my shoulder pain
Gym Injuries can happen any time during your training process and it is important to understand the difference between a “good pain” and a “bad pain.” At Onondaga Physical Therapy we offer Free Injury Screens for a quick diagnosis of your issue, and help you on the road to recovery.
Living clean in 2017: 6 New Year’s Resolution tips
It is that time of the year again… time for New Year’s Resolutions! Whether you believe in resolutions or not, most people can’t stick with them even through the month of January! We have compiled a list of our “Top 6 Tips” to help keep you on track in the new year.
