Clinic News What’s happening at LSTC... Safety Tips When Shoveling Snow Weather in Virginia is often fickle, particularly when it comes to winter weather. When we get snow this season, we want to make sure you know how to shovel that delightful and chilly mess correctly so you don’t injury yourself. Shoveling snow is often a common cause of lower back injuries this time of year. However, these can be easily prevented when you use correct body mechanics. Try these tips to keep your back pain-free this winter: Choose a Shovel that Works with Your Body • An ergonomic snowshovel will help take the stress off your back and make your snow shoveling a much easier task. • A shovel that has an adjustable handle will minimize your need to bend. • Avoid keeping your knees straight and arching your back, which can cause unnecessary stress on your lower back. Start with a Warm-Up • You are more prone to injury when your muscles are cold and tight. Warmed up, flexible muscles help ease your way into any strenuous task.
• Begin with a quickly paced walk for five to10 minutes before shoveling snow to warm up your muscles. • Other warm-up activities includemarching in place and gentle stretching, which will help get your blood pumping. • Warm up your arms and shoulders with a set of 10 shoulder rolls. These are performed by gently rolling your shoulders up, back and forward again. Using Proper Lifting Technique • Face the pile of snow you intend to lift. Keep your body square toward the snow you’re about to pick up with the shovel. • Bend your knees and hips so you’re not relying on your lower back to do all the work. Lift with your leg muscles and keep your back straight to avoid stress on the muscles supporting your spine. • Keep each load of snow you’re lifting light. • When lifting a shovel full of snow, grip the shovel with one hand close to the blade and keep the other hand on the handle. • Avoid twisting your back when you’re moving the snow. Keep your nose over your toes and pivot your body together to face the new direction in which you’re moving.
• Keep the load of snow close to your body. Do not reach out to throw the snow to a new location. • Walk to the new location to deposit the load of snow rather than reaching or twisting your back to toss it. Take Your Time • Shovel small amounts of snow and take breaks rather than shoveling a large pile at one time. • Removing snow over a period of time will reduce the stress on your lower back and help prevent straining your arms. • If the snow is deep, remove only a few inches off the top at a time instead of trying to shovel the full depth at one time. • Don’t forget to take breaks every few minutes to avoid overexertion. Use your break time to your advantage; take time to stretch out your arms and shoulders to prepare for the next load of snow.
Ask a PT: Have a question about physical therapy, an injury or a pain you’re feeling?
• Q: Do I have to see a doctor before I come to physical therapy?
• A: No! In Virginia, Direct Access allows you to receive physical therapy services without first getting a referral froma physician or other healthcare provider. All you need to do is tell us the doctor you would like us to send a report to on the day of your first appointment. You can then be seen for 30 days of physical therapy before the doctor needs to write a prescription. It’s that easy so REFER YOURSELF TO PHYSICAL THERAPY! Call us today at 703-450-4300 to schedule your first appointment.
Refer someone to LSTC for physical therapy! When they come in for care and tell us you referred them, we will enter you into our drawing for a $50 gift card!
Every time we have 13 entries in the jar, we will draw a name for a $50 gift card. Then the game starts over. Play now for your chance to win and keep playing for more chances!
Congrats to George B.! Congrats to George B. for being our most recent referral game winner. George referred a brand new patient to Loudoun Sports Therapy Center and won a $50 Amazon gift card!
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21251 Ridgetop Circle Suite #140, Sterling, VA 20166 www.LoudounSportsTherapy.com 703-450-4300
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