Sports Therapy and Rehabilitation Receives 2010 Best Of Salem Award

NEW YORK, NY, July 15, 2010 – Sports Therapy and Rehabilitation has been selected for the 2010 “Best of Salem Award” in the Physical Therapists category by the U.S. Commerce Association (USCA).  This marks the second consecutive year that Sports Therapy has been selected for this award.

Don't Hurt Yourself During Winter Shoveling

Snow removal can wreak havoc on your back and shoulders. Using the wrong body mechanics when shoveling snow can place a tremendous amount of stress on the spine and upper extremities and can lead to muscle strains, falls, or more serious back and shoulder injuries.

Below are some ways to help you prevent injuries and unnecessary pain during the winter months.

Not all shovels are the same

Try using an ergonomic snow shovel that has a curved handle or adjustable handle length. These shovels help minimize the amount of bending. If you can't obtain an ergonomic shovel try to get a smaller lightweight shovel. Lightweight shovels won't allow you to pick up a ton of snow all at once. Only a small amount can fit on your small shovel.

Sounds silly, but WARM UP first!

Muscles are more prone to injury when they are cold and tight. So please try to warm up your muscles before going out and battling the snow by jogging in place for a few minutes or running up and down a flight of stairs. Then do some gentle stretches to loosen up those muscles. Please click on this link to see what stretches to do for your arms, back and legs.

Pace yourself. It's not a race!

Don't try to rush to get the job done. This will lead to injuries for sure. Plan accordingly and take breaks frequently to allow your body to recover. Remember to breathe! Pile only small amounts of snow on your shovel. During rest breaks, it is beneficial to do some of the stretches that were referred to above to keep your muscles loose.

Safe lifting techniques

It is best to avoid lifting the snow whenever possible. Instead of lifting, try to push the snow to one side. When pushing the snow isn't an option, it is imperative that you use safe techniques when lifting in order to avoid injuries. Below are tips to use as a guide when lifting snow:

• Face the object (snow) you intend to move. Don't stand sideways and twist to push the snow.
• Bend at the hips and knees, not the low back. Lift with your leg muscles, keeping your back straight
• Keep the shovel in close to the body to take stress off shoulder joints
• Keep your loads light, don't try to pile the whole snow bank onto your shovel
• If you must lift a full shovel, grip the shovel with one hand as close to the blade as comfortably as possible and keep the other hand on the handle (handle and arm length will vary the technique) Lift with the legs and hold the snow with the hands
• Do not do any twisting with a shovel full of snow always pivot your whole body to face the place where you are putting the snow.
• Walk to the new location to empty your shovel rather than reaching or tossing