Winter is fast approaching and it won’t be long until Mother Nature visits with her annual “gifts” of snow, ice, and cold temperatures. If you are a homeowner, you know how challenging it is to stay on top of chores like keeping your sidewalks free of snow and ice, so they are safe and accessible for pedestrians. It is also important to keep stair and driveway areas clear, in order to avoid slips and falls. In this post, we will discuss some of the reasons why these types of chores are particularly challenging and what to do to avoid some of the pitfalls and injuries that occur most often in the wintertime.

Physical Challenges

Snow and ice present specific challenges to anyone living in cold climates. It is important to remove ice from walking areas, but sometimes in the very process of attempting to remove the ice, the homeowner slips and falls. In some cases, a fall might only result in a minor injury, but some people seriously injure themselves and end up with broken bones or perhaps even a concussion.

Even a few inches of snow can be extremely heavy to hoist, especially if it is wet snow. Not only is snow shoveling very challenging for those with back or knee issues, the simple physical exertion in the midst of cold temperatures can present a problem for those in poor physical condition. Cold temperatures cause blood vessels to constrict, thereby decreasing the blood supply to vital organs such as the heart. During physical movements like shoveling, the heart will beat faster demanding more blood, which is not as easily available from the constricted blood vessels. It is for this reason that physicians often call snow shoveling the “perfect storm” for heart attacks.

Be Honest About Your Abilities

For some people, it might be time to consider if this is the year to start getting outside help for winter chores. Chores like snow shoveling and breaking up ice are challenging physical tasks. If you’ve noticed every winter it is getting more and more difficult to properly maintain your home’s exterior, or if you have physical challenges such as lumbar (lower back) pain or are prone to slips and falls, it might be time to initiate some self-care by finding alternative ways to maintain your home.

Rather than shoveling, you might want to consider investing in some snow blowing equipment if you can afford it. Most walking snow blowers are self-propelled and there are also small tractor models available that operate much like a riding lawnmower. If you don’t want to invest in any equipment or feel that even they are too strenuous to operate, do some research to find reputable companies in your area that will plow your driveway and keep your sidewalks clean. Many people maintain their independence in their own home for decades just by getting a little help with the more difficult aspects of home ownership.

If you think you are fit enough to perform snow or ice removal chores, there are some things you can do to mitigate your chances of having a mishap. Warm up your body, just like you would do if you were going to work out. Do some stretches and jog in place for a few minutes or use a treadmill to prepare your cardiovascular system. Wear sturdy boots with good traction ability on the soles. Wear several layers of clothing rather than one bulky jacket and be sure to cover extremities like your head and your hands.

Ideally, try to get rid of any ice first so you don’t fall while trying to shovel any snow. There are many great products available that will quickly melt ice on your sidewalks, so let these types of products do the ice removal for you. If possible, try to keep up with your snow removal chores rather than letting it pile up. It is a lot easier to shovel three inches of snow rather than nine. If you have a large area to shovel, take frequent breaks, especially if the air temperature is very cold and frostbite becomes a concern. Listen to your body and don’t push it beyond its capabilities.

For more tips on how to stay safe and avoid injury during the winter season, please contact us and speak with one of our therapists to ensure your safety.

Our locations:

• Kennedy: (412)-771-1055
• Crafton: (412)-458-3445
• Allison Park: (412)-487-2787
• Bethel Park: (412) 835-2626
• Atlasburg: (724) 947-9999

Website: www.hesspt.com

Disclaimer: this information is "not medical advice" and is used at the site visitor's own risk.

Has your physician given you a diagnosis of frozen shoulder? If so, you likely have been experiencing shoulder pain for some time. With this condition, pain tends to come on gradually over a period of 6-9 months. It eventually reaches the point where it becomes so difficult to move one’s shoulder that it actually seems “frozen”. In this post, we will discuss basic shoulder anatomy, how frozen shoulder develops and most importantly, how to resolve the pain, stiffness, and discomfort from this debilitating condition.

Anatomy of the Shoulder

The shoulder joint consists of three separate bones. The upper arm bone (humerus) has a bony knob that fits into the shoulder blade (scapula bone). This forms a ball-and-socket joint. The third bone, known as the clavicle or collarbone, acts as a strut and is attached to both the shoulder blade and the breastbone. Surrounding the area of the shoulder joint is a band of tissue, also known as the shoulder capsule. Synovial fluid also plays an important role in the functioning of the shoulder joint. It provides lubrication to facilitate the movement of all the components that make up the shoulder.

What is Frozen Shoulder?

Frozen shoulder, also referred to as adhesive capsulitis, occurs when the capsule surrounding the shoulder joint thickens and becomes inflamed, gradually prohibiting the free movement of the shoulder area. The capsule begins to form scar tissue and synovial fluid levels fall, both of which hinder shoulder movement even more. The first stage of frozen shoulder begins with the gradual onset of shoulder pain, typically worse during sleep, and lasts for about 6-9 months. The next stage lasts about 4-12 months and is characterized by less pain but more stiffness, making it very difficult to move one’s shoulder.

It isn’t exactly clear what causes frozen shoulder, although middle-aged women, as well as diabetics, seem to be more prone to the condition. It’s very important to receive a proper diagnosis for any shoulder pain because sometimes frozen shoulder can be confused with other medical conditions such as shoulder tendonitis or shoulder bursitis.

How Physical Therapy Helps

Physical therapy can help those experiencing shoulder pain and inflammation through a variety of treatments. Physical therapists typically employ effective treatments such as laser therapy. This helps to reduce the pain, inflammation, and stiffness associated with frozen shoulder. They will also introduce stretching exercises designed to decrease muscle tightness. This will, in turn, increase shoulder mobility. These simple but effective exercises typically become part of a specially designed at-home program, so that patients can continue to work on increasing their range of motion even when not in session with their therapist.

Exercises for Frozen Shoulder

Some of these exercises may include (Codman) Pendulum exercise. This is a gentle exercise where a patient will bend over slightly, then gently swing their arm in a circle. This allows one to introduce a natural motion to the shoulder area without the use of force.

Towel stretches are another good exercise to help increase range of motion. In this exercise, a patient will hold a towel behind their back with each hand. The patient will then gradually lift the towel using their healthy arm and shoulder. This passively bends their affected arm, with the eventual goal of reaching the mid-back region.

Lower back pain can make your life miserable. It can make even the simplest movements - getting in and out of your car, tying your shoes, reaching for a pot in your lower cabinet - sheer agony. You may consider your lower back pain something that you just have to "live with", but nothing could be further from the truth! In fact, poor posture and weak muscles play a greater role in lower back pain than you might imagine.

The Posture Connection

Poor posture in the form of slumping in your chair at work for much of the day or while surfing the internet during your free time can lead to lower back problems, whether your body is 20 years old or 50-something years old. Some of us do it because we mistakenly believe that it's more comfortable to slouch, and that may be true, but it's mainly because it's a habit that's hard to break. Good seated posture, however difficult it may seem - especially when you're trying to break the "slouch" habit - is so much better for your body, and specifically for your spine. When your spine is in alignment, your muscles are working more efficiently and won't "tire" as quickly. And in truth, good posture not only makes your body feel better in the long run, it also makes you feel more confident.

Exercising Key Muscles Can Help Correct Poor Posture and Ease Low Back Pain

Strengthening your core muscles isn't just a good way to deal with a little belly flab. It can make you aware of proper spine alignment and help correct poor posture habits - both when seated and when standing. You may wonder what your abs, which are located in front of your spinal column, have to do with your back. The truth is, those abs are key supports for your spine, and when they're weak, they can't do their job properly, and the result can be pain in your lower back (aka your lumbar spine). In developing stronger core muscles, you're actually providing better support for your back, making it less susceptible to injury or strain.

Don't Forget Those Glutes!

Your gluteals (aka your butt, your booty, your "tush", etc.) are some of the largest muscles in your body. Most people exercise them in an effort to make that part of the body look tight, toned and "perky", but exercising and strengthening the gluteals (made up of three sets of muscles known as the gluteus maximus, gluteus medius, and gluteus minimus) will also benefit your lower back!

Sitting in front of a computer for hours on end (as many of us are guilty of today), results in shortened hip flexors, weak hip extensors, and glutes that don't activate the way they should, which in turn results in a classic "swayback" posture. Needless to say, that sway back isn't doing your lumbar spine any good whatsoever! Strong glutes, on the other hand, support the lower back, reducing the incidence of compression and pain in the lumbar spine.

Add Abdominal and Glute Exercises to Your Strength Training Regime

If you're suffering from lower back pain, do yourself a favor and make an appointment with a good physical therapist. He or she can show you exercises that will strengthen your core muscles including your internal and external obliques and the transverse abdominals, as well as some good exercises for the gluteals. More importantly, you'll learn how to do these exercises correctly, which in itself can prevent further injury to an already problematic part of your spine!

If you're in Allegheny or Butler County in Pennsylvania, trust the professional PTs at Hess Physical Therapy  to get you on the right track and help you reduce and even eliminate lower back pain once and for all!

Our locations:

• Kennedy: (412)-771-1055
• Crafton: (412)-458-3445
• Allison Park: (412)-487-2787
• Bethel Park: (412) 835-2626
• Atlasburg: (724) 947-9999

Website: www.hesspt.com

Disclaimer: this information is "not medical advice" and is used at the site visitor's own risk.