seattle hill physical therapy: Backpack tips prevent spine and shoulder problems

Tuesday, October 12, 2010

Backpack tips prevent spine and shoulder problems

♦ Wear both straps
Use of one strap causes one side of the body to bear the weight of the backpack. By wearing two shoulder straps, the weight of the backpack is better distributed.

♦ Wear the backpack over the strongest mid-back muscles
Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back. Shoulder straps should be adjusted to allow the child to put on and take off the backpack without difficulty and allow free movement of the arms. Straps should not be too loose, and the backpack should not extend below the low back.

♦ Lighten the load
Keep the load at 10-15% or less of the child’s bodyweight. Carry only those items that are required for the day. Organize the contents of the backpack by placing the heaviest items closest to the back. Some students have two sets of books so as not to have to carry the heavy books to and from school.

♦ How a Physical Therapist Can Help
Your Seattle Hill physical therapist can help improve posture problems, correct muscle imbalances, and treat pain that can result from improper backpack use. Physical therapists can also design individualized fitness programs to help children get strong and stay strong---and carry their own loads!

Get ski-ready now to avoid injuries

Maybe it’s been a few years since you hit the slopes and you’ve decided to dust off your skis. Wait! Preparing for ski season properly will almost certainly prevent problems. Have Rick evaluate your joint integrity. Any lingering pain along a joint line or the front of the knee can signal trouble. “Pain inhibits strength,” says Rick Jusko, PT, owner/director of Seattle Hill Physical Therapy. "Weakness causes most injuries."

In addition to screening joints Rick will give you the strength activities that mimic slope demands. While doing squats is an activity most of us know to strengthen thighs it’s also very important to do exercises that prepare for the hopping, turning and side-to-side motion of skiing.

“One of the most overlooked components of skiing is the lumbar flexibility and strength, keeping the chest perpendicular to the fall line requires tremendous low back and hip flexibility and strength,” he says. “Skiers are flying down the hills at 40 miles per hour. Skiers need dynamic balance training.”

© 2010 eClinic Solutions

Tips to prevent snowboard injuries

Snowboarding is one of the 10 sport and recreational activities causing children injuries severe enough to merit emergency medical attention, according to the American College of Emergency Physicians (ACEP).

"Ski injury experts agree that snowboarding carries a slightly higher risk of injury than traditional downhill skiing," said Dr. Bruce Bonanno, an emergency physician and member of the ACEP. "Research indicates that a snowboarder is likely to injure some area of the body every 250 days they spend snowboarding."

Try these tips from ACEP to prevent common snowboarding injuries:

Wrist Fractures and/or Sprains: Falls are the most common cause of wrist fractures and sprains. These injuries are caused when snowboarders lose their balance or catch an edge and attempt to break the fall with their hands.
Tip: Wear wrist guards.

Ankle Sprains and Fractures: Both ankle sprains and ankle fractures are more common in snowboarders than in skiers, mainly due to equipment differences.
Tip: Hard-shell, rather than soft-shell boots, may be more likely to protect against ankle sprains.

Spinal Cord Injuries: Snowboarding is considered an "extreme sport" and enthusiasts often push the limits of their ability doing tricks on half pipes and jumps. Although still relatively rare, the incidence of serious spinal injuries is on the increase.
Tip: Wear a helmet and take lessons from a qualified instructor. Avoid attempting stunts without proper instruction, practice and protection.

Head Injuries: While head injuries account for only a small number of total injuries among skiers and snowboarders, they are the number one cause of death and serious injury for people engaged in these sports.

As a former ski bum at Alta, Utah and now a Board Certified Orthopedic Clinical Specialist and knowledgeable and experienced Physical Therapist, Rick Jusko can help you get ready for the winter recreation that lies ahead this season.

© 2010 eClinic Solutions

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Tuesday, October 12, 2010

Backpack tips prevent spine and shoulder problems