Tuesday, January 17, 2017

Which Shovel is Best for YOU?

Picking the Right Shovel

With winter in full swing it is important to make sure you have the proper equipment to keep you safe during the cold, slippery, winter months.

First of all, save all the hassle and install a heated driveway and walkways.

If not, then pay close attention !!!!

Facts and Myths of Shoveling

FACT: The Center for Injury Research and Policy, there are more than 11,000 medical                    emergencies each year related to shoveling snow. 

FACT: 2 minutes of shoveling snow can stress your cardiovascular system and raise heart
           rates past recommended levels.

MYTH: "When buying a shovel, bigger is better"

FACT: A shovel that is 18-22 inches wide is a good moderate size

Pros and Cons of Different Shovels


As always, be sure to stretch and take the proper precautions before shoveling to stay safe this winter! 

 PTW’s Stephen Linton, PT, DPT is the Clinical Supervisor at our Harleysville clinic. For an initial evaluation, call Steve at 267 932 9177 today!

Thursday, January 5, 2017

Stay Safe Shoveling This Winter!

The Proper Do’s and Do Not's of Shoveling Snow

 A 2009 medical study published in The American Journal of Emergency Medicine found that, on average, 11,500 people across the country suffer snow shoveling-related injuries and medical emergencies every year. 

This winter season protect yourself with these do’s and do not's of shoveling.

Do: Warm Up and Stretch
·      Spent 5-10 mins doing some marching in place, squats, lunges, shoulder rolls, hamstring stretches, and heel cord stretches. Cold, tight muscles are more prone to injury than warmed up, flexible muscles.

Do: Pick the right shovel
·       A small, lightweight plastic blade helps reduce the amount of weight that you are moving      A shovel with a curved handle or an adjustable handle length will minimize painful bending, requiring you to bend your knees only slightly and arch your back slightly, while keeping the shovel blade on the ground. 

Don’t:  Be Macho
·      If you’re inactive or have a history of low back or neck pain, hire someone to shovel the driveway for you – neighborhood kids are usually eager to get out make a little bit of money on their days off.
·       If you are going to shovel yourself, don’t try to lift large piles of snow.

Don’t: Delay
·      Fresh snow weighs far less than snow that has been sitting for a while. Waiting allows for the snow to compact and get wet, translates to becoming heavier or even worse turning into ice.

Do: Push the snow
·         If possible push the snow to a pile.  

Don’t: Twist and throw the snow
·      What you might not have known is that one shovelful of snow can weigh up to 20 pounds. But if you have to lift the snow, maintain good posture.

o   Stand with your feet shoulder width apart for balance and bend at the knees rather than at the waist or back.
o   Keep the shovel close to your body rather than extending your arms all the way.
o   Tighten your stomach muscles and then lift with your legs as if you are doing a squat.
o   Switch off between snow shoveling right-handed and left-handed, so that you’re working different muscles.

Do: Take your time
·      I know it’s cold but rushing and not paying attention to your body mechanics could increase your risk of injury.  Low back pain from shoveling is one of the common reasons for emergency room visits in the winter.
·      Shoveling is a form of weight lifting. You need to pace yourself and take regular breaks. If you feel any pain you should stop.

Do: Keep and cellphone handy
·      Just in case for emergencies. Always better to be safe than sorry.

Don’t: Continue if you are experiencing pain
If you do experience pain or an injury that continues throughout the day or weekend, you are welcome to utilize PTW’s FREE screenings and consultations. You can be assessed by a licensed physical therapist and given a recommendation based on the findings. Appointments are made within 24 hours of phone call.

 PTW’s Stephanie McDougal, PT, DPT is the Clinical Supervisor at our Souderton clinic. For an initial evaluation, call Steph at 215 855 1160 today for an appointment as soon as possible!

Monday, January 2, 2017

Joint Health must items to do; Its about you!

Getting your joints healthy is directly proportional to your healthy mind, so consider some of the habits below from the experts who recommend them;

Your Joint Health is about you making change in 2017
Put down the Mobile phone:

The mobile phone creates "Technoference" with the folks you work with, your live with, folks in your community, interferes with new relationships, and weakens the quality and quantity of our face to face communications.  Pull out stamps for notes of gratitude, go see a concert with an old friend, even stop a neighbor at their mailbox to say hello. 


Exercise for the fun of it 

Fit bits, computers, and personal trainers have increased our reporting measures on exercise, creating improved accountability for ones own personal health.  When it gets stale or you feel you need a break, , just get outside (cold or warm!) to have some fun.  Walking in fresh snow, in the rain, or on a super hot day excites your senses,  renews our spirits, brings back youth, and creates new ideas.  


Get back to simplicity in eating

Starting a diet in January will help you maybe lose weight, but changing your life lenses may help you more.  Lifestyle change runs hand in hand with diet, and will help with successful long term health and weight maintenance.  For example, the simpler the food, the less the ingredients in what you eat becomes part of your lifestyle, rather than counting calories.  Forget the corn syrup, drive by fast food joints, drop the bleached foods, and eat to live instead of living to eat.

Meet more people

Meeting new people develops new relationships, builds confidence, expands your network, gives you fresh ideas, and builds your communication skills...all while having fun and being yourself!

Of course, some personalities clash, where relationships never build. That is OK, some folks assess your over a brief period of time.  They say it takes less than 30 seconds for folks to assess weather they like you or not (some say 7 seconds), so chances are the more people you meet, the more that may like you, the more you can do business with, or into your network of friends and colleagues!

Stand up more

We are sitting to return text, write emails, work from home at our desks, taking seats more at work.  In short, we were meant to be locomotive, so stand up when you can.  Get a stand up work station or desk that can raise when you want to stand.  Positive effects are well noted on reducing your weight,  in your on your cardiovascular system, blood glucose levels, joint health, reduction in back pain, and a whole lot more