Mobility, Stability... Recovery.
Laboring Under Heavy LoadsThe American Physical
Therapy Association reminds
parents that their children’s
backpacks can pose a health threat when they are overloaded with books and supplies. Under these heavy loads, school children are at increased risk for musculoskeletal injuries.
As children arch their backs, bend forward, twist, and/or lean to one side, they are more likely to suffer injuries. These faulty postures can lead to improper spinal alignment, which hampers the functioning of shock-absorbing spinal discs. Moreover, impingements of the
nerves exiting the spine may occur, which can lead to pain, numbness/tingling, and even muscle weakness.
To avert these problems, backpack weight
should be pared down, and both straps should be used to distribute the load equally. Younger children may be especially at risk for backpack-related injuries because they’re smaller and
may carry loads that are heavier in proportion to their body weight. Also, backpacks with tight, narrow straps that dig into the shoulders can interfere
with a child’s circulation and nerves. These types of straps can contribute to tingling, numbness, and weakness in the child’s arms and hands.
P.S. A child’s backpack weight should be limited to 10% - 15% of the child’s weight, and the backpack should not extend
below the lower back.
Hands-on TherapyRepetitive use can place stress
and strain on the tendons of the
wrists and hands that often result in pain. Up until the point that
the pain becomes severe, the physical therapist's services can be quite advantageous. He or she can recommend stretching and strengthening exercises as part of an overall program of rest, as
well as suggest changes in the conditions that led to the painful symptoms.
Stretching helps increase a joint's range of
motion, and it lengthens the muscle and its associated tendons. Strengthening exercises give the muscles around a joint
more power and endurance. Such exercises are helpful for osteoarthritis and tendon conditions; however, they should
not be performed when joints are inflamed or painful.
If you are injured, physical therapy can help. Physical therapists are experts in
movement and function and help people of all ages return to normal function after an injury or disease.
P.S. Resisted isometrics strengthen the muscle without taking the joint through its full range of motion, thereby reducing the risk of stressing the joint and nearby structures.
Warming Up to Golf
While golf may not be considered a rigorous sport, it is still important to warm up for a game, especially in cold weather.
According to experts with the American Physical Therapy Association, because muscles contract when it is cold, golfers must elevate their body temperatures before stretching. Once their blood temperature increases, their muscles will be more receptive to stretching and less likely to tear from an overly ambitious swing.
After golfers feel warmed up, they should find a bench to further warm up their necks, shoulders, trunk, and legs.
In addition, golfers should start their exercise routines several weeks in advance of the season, at the same time of day that they expect to be playing golf.
Proper golf technique, equipment and preventive measures can minimize golf-related injuries of the back, shoulders, elbows, and hands and wrists. To avoid overuse injuries, you must recognize the first ache or pain in the joints and decrease your play time accordingly. If you are injured, physical therapy can help.
P.S. at least twenty minutes should be spent warming up before a golf game.
Like Medicine for Your Muscles!
Exercise Classes with Michelle Wieber – designed with you in mind.
Session I: Resistance Bands
Wednesdays, December 3, 10, 17
10:00 to 11:15 a.m.
Faribault Community Center Gym
Learn simple exercise techniques
that you can do at home... In Session I, participants will learn how to use resistance and their own body weight
to improve strength and mobility. Session Goal: to leave as an expert in this specific
strengthening technique. All levels of ability are welcomed and encouraged to attend.
Class fee: $12/person for the 3 class meetings. Fee includes 2 resistance bands.
Class size: minimum 5, maximum 12
Pre-registration is required. Payment due at registration.
Register at the Faribault Area Senior Center, 19 Division Street West.
For information, call the Senior Center 507.332.7357 or visit their web site:
http://www.faribaultseniorcenter.org/sections/services_programs.html