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How to Protect Your Body While Lifting

Digging out boxes of holiday decorations, hauling packages to and from the car, hiding gifts away on the higher shelves at the back of your closet … the Holiday Season certainly requires its fair share of bending, lifting and reaching. This, coupled with the cooler weather, makes December the ideal time for a refresher on proper lifting methods.

Back pain and injury can put a real damper on the Holiday Season, yet it’s one of the most common conditions we treat as medical professionals. Fortunately, it’s also a condition that’s very preventable, and one of the ways to keep the spine healthy is learning – and practicing – proper lifting techniques.

Around 80 percent of all Americans will experience back pain at some point in their lives, making it one of the top causes of disability in the U.S. And while preventing back pain is of key concern when one does a lot of bending and lifting, it’s not the only concern.

When we talk about proper lifting techniques, we’re talking about protecting the back, yes, but we’re also looking to minimize strain on the entire body. The goal is to put yourself in a position that allows the body’s musculoskeletal system to work as one cohesive unit, without putting too much strain on one area, such as the lower-back or shoulders.

So without further ado, here are a few tips for proper lifting:

Warm Up: Don’t ever assume your body’s ready to lift heavy objects without first being thoroughly warmed up. Take the time to stretch your lower back as well as your legs and hips. Give a few jumping jacks a tryto get the blood flowing to the muscles in your body.

Get Close: Avoid reaching for a heavy or moderate-sized load. Get up nice and close to the box or object to minimize the force (in the arms, shoulders and back) needed to lift, and always hold it close to your body.

Bend & Lift with the Knees: We’ve all heard this before, and it’s true. But in doing so, keep your back straight and your body upright as you lower yourself to the object in question, then use your legs to rise back up.

Get a Grip: This seems to go without saying, but if you can’t get a strong, comfortable grip on the object in front of you – even if you know you can carry the weight – don’t try to be a hero. Find someone to help you or an alternative way of getting the object from A to B, such as a hand cart or dolly.

Reverse the Steps: When you get to where you’re going, set the item down just as you picked it up – but in reverse. Keep it close to the body, lower with the legs and move slowly and deliberately. You can just as easily injure yourself setting objects down as you can picking them up.

During the process of lifting, keep from twisting or reaching while carrying a load. Don’t rush through the process of lifting, and if you’re tired, put it off until later.

Whatever you do, protect your body and prevent injuries and enjoy the holiday season.

 

Dr. Jones is a physical therapist, speaker, author and co-owner of Kinetic Physical Therapy & Wellness and Kinetic Pediatric Therapy who specializes and holds several credentials in orthopedics and manual therapy. He is a member of the American Physical Therapy Association, National Strength and Conditioning Association, and the American Academy of Orthopedic Manual Therapists.

Why Knee Surgery is Not the End of Physical Fitness

Being the largest joint, the knee is one of the most important features in the human body. It is made of different bones, cartilage, ligaments, tendons and muscles. Aside from a complex anatomy, the knee also absorbs the weight of our body and the shock from our movements, making it very vulnerable to injury.

As we pointed out on Kinetic Physical Therapy & Wellness, damaging the anterior cruciate ligament (ACL) is one of the most common injuries. A Grade 1-2 sprain will recover through a regimented physical treatment but a Grade 3 sprain or a complete tear of the ACL will not heal without rebuilding the ligament through surgery. The same holds true for other ligaments, with the medial collateral ligament (MCL) the second most commonly injured. One athlete that comes to mind is NBA player Kevin Durant, who suffered a Grade 2 sprain to his MCL last year. Since it was a partial tear, no surgery was required, and physical rehabilitation helped him achieve a full recovery.

Another anatomical feature that commonly gets injured is the meniscus. Each knee has two menisci, the medial and the lateral. A meniscus is a cartilage that acts as padding that protects the ends of the bones and prevents them from rubbing together. Dr. Nina Jullum Kise explains that performing surgery on a patient with a meniscal tear depends on whether it is degenerative or traumatic in nature. Degenerative tears normally occur with age, wear and tear and conditions such as arthritis. In this case, Dr. Kise states that exercise is a preferable treatment for patients to minimize further complications. She references a study that found physical therapy showed more success in reducing pain and improving strength and mobility than patients who underwent surgery.

On the other hand, surgical treatment is recommended for traumatic knee injuries caused by playing sports or accidents. Many well-known athletes have sustained injuries to their menisci and required surgery to recover. In 2016, Roger Federer announced his withdrawal from major tournaments due to a torn meniscus. The irony is that his injury happened at home in the bath and not while playing tennis. Nonetheless, the tennis pro underwent arthroscopic surgery on his left knee and made a full recovery. It didn’t take long for the Swiss ace to reclaim his rank as #1 in the world, and Federer enjoyed a resurgent 2017 which also earned him the title of the highest paid tennis player that year. It’s a difficult decision for a professional athlete to take a long break from sports, but as you can see from Federer’s case, it is one that paid off in the long run.

However, injuries that require a total knee replacement (TKR) will most likely force you to choose a gentler form of exercise. It’s most commonly performed in people with knee arthritis where symptoms become too severe and painful that they affect a person’s mobility. Very Well Health lists down low-impact activities such as cycling, swimming and calisthenics that people who’ve had TKR can still do. On the other hand, sports such as basketball, football and jogging are not recommended.

It’s natural for athletes or active individuals to ask whether they’ll be able to return to an active lifestyle after a knee surgery. Depending on the type of injury and appropriate surgery, there are positive chances of making a full recovery. With time and care, you will be back on your feet and have the chance to rebuild yourself.

 

Blog post for kineticptgreenville.com by Millie Miles

Dr. Jones is a physical therapist, speaker, author and co-owner of Kinetic Physical Therapy & Wellness and Kinetic Pediatric Therapy who specializes and holds several credentials in orthopedics and manual therapy. He is a member of the American Physical Therapy Association, National Strength and Conditioning Association, and the American Academy of Orthopedic Manual Therapists.

Why the Pool is Good For You All Year

While drinking plenty of water is critical to life, health and healing, simply submerging your body in water (i.e., a pool) opens up opportunities for relief and fitness for those who otherwise may have difficulty exercising.

Although many of our athletes and runners love the pool, this is also especially important for aging adults and those with chronic conditions.

When our bodies are submerged in water, such as in a pool, we become lighter. This, coupled with the natural resistance water places on movement, makes water exercise ideal for many people who deal with issues related to strength, flexibility, balance, sore joints, pain, and even chronic conditions like arthritis and osteoporosis.”

The buoyancy of waist-deep water, for example, can support around half our body weight, while neck-deep water can reduce body weight by up to 90 percent. Such reduction in weight and impact on the joints can help people who may experience difficulty standing, balancing and exercising on land to move more freely – and often with less pain.

In addition, water offers 12 times the resistance of the air around us. Because of this added resistance, movement and exercise while submerged in a pool can help build overall strength and stability in the body.

This makes pool exercise, and even aquatic rehabilitation (physical therapy in the pool) when needed, ideal for the aging adult whose goal is to simply maintain a strong, stable and healthy body, ensuring they’re able to keep up with their active lifestyles outside the pool.  A warm pool can both soothe muscles and joints while simultaneously keeping you strong and in optimal health.

One study published in Medicine & Science in Sports & Exercise back in 2007 showed that older women who regularly participated in a pool-based exercise program performed better in daily tasks than others who exercised similarly on land. The women in the study, for example, improved their walking speed by 16 percent, their agility by 20 percent, and their ability to walk stairs by 22 percent.

Even when people suffer from common chronic diseases like arthritis and osteoporosis, water exercise can help improve the use of affected joints while decreasing overall pain.

This can also be applied to people who are recovering from injury or surgery.  With the guidance of a physical therapist, the pool can be an effective rehabilitative tool for helping people recover while improving strength, confidence and function.

Those who feel pool exercise or aquatic therapy may help them improve fitness levels or overall functional abilities should first contact their physical therapist for professional guidance.

 

Dr. Jones is a physical therapist, speaker, author and co-owner of Kinetic Physical Therapy & Wellness and Kinetic Pediatric Therapy who specializes and holds several credentials in orthopedics and manual therapy. He is a member of the American Physical Therapy Association, National Strength and Conditioning Association, and the American Academy of Orthopedic Manual Therapists.

Why Your Shoulder Pain Isn’t Going Away This Time

Shoulder pain in older adults often appears suddenly, as if caused by a sudden trauma or injury. But for many shoulder injuries can often the result of musculoskeletal conditions directly associated with wear over time and, more specifically, weakening posture.

Some people may think ‘I slept on it wrong’ or ‘I pulled something in my shoulder, but the truth might point to something more long-term. The pain might be something that’s been developing over time, perhaps due to taking on a tighter, less upright posture as they age.”

According the National Institutes of Health (NIH), anywhere from 44 to 65 percent of all complaints of shoulder pain can be attributed to a condition known as shoulder impingement syndrome – also known simply as “shoulder impingement.”

Shoulder impingement is the result of chronic and repetitive compression of the rotator-cuff tendons in the shoulder, causing inflammation, pain, weakness, and a decreased range of motion in the joint. The condition can be caused by repetitive overhead movements such as those performed by golfers, swimmers and racquet sport athletes.

Changes in posture over time – tightness in the back and neck coupled with an arching of the spine – can create conditions ideal for the development of shoulder impingement.  This can cause the rotator cuff to start to fray and tear, which can lead to tendinitis and even tears in the rotator cuff.”

The key to preventing shoulder impingement is regular mobility – moving and stretching your shoulders daily in order to stay loose and counteract the effects of declining posture. To do so here are some exercises to include as a part of your regular exercise regimen.

Back Extension/Shoulder Flexing Stretch: Sitting in a chair, hands clasped together, reach your arms high above your head and slowly reach backward, extending your head and hands behind you. Hold for a few seconds, relax, and then repeat.

Backward Shoulder Extensions: Standing upright, your fingers interlaced behind your back, slowly lift your arms away from your buttocks and toward the ceiling. Lift as high as you can. Keep an upright stance, hold for a few seconds, release, then do it again.

Up-Back Shoulder Reaches: Reach one arm behind your back and, palm facing out, slowly reach up the small of your back toward the space between your shoulder blades. Hold for a few seconds, release, then do the same with your other arm. Repeat one time each.

Down-Back Reaches: Reach your hand behind your head and down your back. Hold for a few seconds, release, and then do the same with your other arm. Repeat one time each.

CLICK HERE TO DOWNLOAD THE EXERCISES

Maintaining a healthy shoulder and preventing the onset of shoulder impingement translates into staying active, playing with the kids, comfortably reaching that top shelf in your cabinet, and even sleeping more comfortably.

Do these exercises but if it’s still not working, of courese a physical therapist can help you get there – or stay there – by thoroughly evaluating your condition and setting you on a personalized path toward pain-free motion.

 

Dr. Jones is a physical therapist, speaker, author and co-owner of Kinetic Physical Therapy & Wellness and Kinetic Pediatric Therapy who specializes and holds several credentials in orthopedics and manual therapy. He is a member of the American Physical Therapy Association, National Strength and Conditioning Association, and the American Academy of Orthopedic Manual Therapists.

What to Know about Chris Paul’s Hamstring Injury (and yours)

Everyone is going wild over the competition of the NBA Playoffs.  It’s nice to see some close games in the post season.  Can you even imagine the potential of the NBA finals without Lebron?

As much as we love the post season, it is often a common time for injury.  After all, players have played up to 82 games, not including practice, scrimmage, and workouts.  By the time of the postseason, those small regular season hiccups can build up to eventual injury.

Chris Paul was just officially pulled (no pun intended) from game 6 of the Warriors-Rockets Game due to a right hamstring strain.  The big questions is, will he return if there is a game 7?

Well, here’s what you should know about the hamstrings.  It is a huge muscle.  If you’re being fancy, the hamstrings actually consist of 3 muscles together (the semimembranosus, the semimembranosus, and the biceps femoris) It connects from your hip to your knee and is responsible for stabilizing the hip and the knee.

Without the hamstrings working at full capacity, the ability to bend the knee and extend the hip to stand tall (as when moving from a crouched or defensive position) becomes very difficult or painful.  The same movement is needed for sprinting as well, so you must to have them working to make that fast break on the court.

The big question is “how bad was the strain?” Hamstring strains can be grade 1, grade 2, or grade 3.

Grade 1 strains are mild and usually just a few muscle fibers have been damaged.  With a grade 1 strain the athlete can usually still bend their knee normally and typically are able to walk fine and maintain their normal power and endurance.  They might be sore the day after the injury still.

Grade 2 strains are moderate in nature and the athlete typically feels pain when the knee has to bend or the hip has to extend against any resistance. This usually makes sprinting pretty difficult.

Grade 3 strains are severe.  This means most of the muscle fibers are ruptured.  I don’t think Chris Paul has to worry about this. If he did, the announcement of the strain would have read, “Chris Paul Out For Remainder of Postseason”

So, what will happen in the short term to get him back on track?  Most likely his rehab team will explore the use of things like massage, ice and or heat, taping, dry needling, cupping, electrical stimulation (maybe a little prayer) to get him back on the court in the case of a game 7.  Don’t be surprised if you see him on a stationary bike courtside to keep his muscles warm when he returns.

Long term in the offseason, he will have to look at a rehab and prevention program that consists of eccentric muscle training (a muscle is holding a contraction while it lengthens) such as is done with Nordic Hamstrings Exercises.   Rehabilitating the entire lower extremity for coordination of his lower extremity muscle groups, balance, and agility will get him ready for the next season.

So, the big question is, can he return to play.  Well that just depends on how bad the strain was.  My bet is that considering the circumstances, his potential impact, and the fact that he was at least able to walk off the floor after the injury, they will figure out a way to get him back in the game.

Remember though, that is just for Chris Paul (you know, NBA star Chris Paul).  If you just suffered a hamstrings strain and a playoff series is not at risk, how about letting it rest just a little before getting back.

#kptwellness #livingwell #kptgreenville

 

Dr. Jones is a physical therapist, speaker, author and co-owner of Kinetic Physical Therapy & Wellness and Kinetic Pediatric Therapy who specializes and holds several credentials in orthopedics and manual therapy. He is a member of the American Physical Therapy Association, National Strength and Conditioning Association, and the American Academy of Orthopedic Manual Therapists.

Two Fitness tips we learn from the Winter Olympics

While we watch Alpine skiers speed through difficult downhill courses and figure skaters bound balletically across the ice during these Winter Olympics, I can see the importance of two oft-overlooked elements of good fitness and training routines: of balance and flexibility.

When we work to prepare our bodies for a certain activity, or simply for the rigors of living an active lifestyle, we shouldn’t only be focusing on strength and cardio. It’s a good start, but if your balance and flexibility are below par, performance will be limited and the body will be more susceptible to injury.

Few things highlight this more than winter sports and activities, such as those featured during the Winter Olympics because they provide the ultimate challenge to balance and flexibility.  Both balance and flexibility work together to keep these athletes upright while they adapt to new terrain, changes in position, etc. The importance of this is obvious on snow and ice, of course, but the same concept applies in everyday life.

Whether your personal goals include competing better athletically, getting outdoors more for hiking, cycling or (yes) skiing, or simply feeling safer and more confident playing in the backyard with the kids, good balance and flexibility are key.

To help improve balance and flexibility in your life check out these three tips.

Take an Exercise Class: Yoga, Pilates, step classes … they all strive to strengthen your core muscle groups, which are essential in achieving good balance. Plus, these classes often complement indoor cardio and resistance training – training that may do little to help with your balance.

Stretch Every Day: Take 10 to 15 minutes each day to stretch, either in the morning or just before bed. A stretch right before an activity will do little to help you out unless you’ve worked to establish a higher level of flexibility over the long term.

Perform Single-Leg Balance Exercises: Get your body accustomed to relying on one side at a time. Practice standing on one leg while tilting your body forward, back and sideways. Place your hand on a wall, countertop or piece of furniture if you need help balancing. Other single leg balance ideas include ball bounces, standing on a foam pad, and practicing with eyes closed … all in a safe setting, of course.

For a more individualized approach of our course, a physical therapist can help but in the meantime, give one of the tips a try.

Dr. Jones is a physical therapist, speaker, author and co-owner of Kinetic Physical Therapy & Wellness and Kinetic Pediatric Therapy who specializes and holds several credentials in orthopedics and manual therapy. He is a member of the American Physical Therapy Association, National Strength and Conditioning Association, and the American Academy of Orthopedic Manual Therapists.