Shoveling snow is a normal part of living in New York City during the winter months. What many people may not realize, however, is that experiencing pain from snow shoveling is not normal. If you frequently suffer joint aches and pain, you may want to consult with an orthopedic surgeon in the event that you have sustained an injury. To help prevent future discomfort and injuries, here are some tips on how to safely and effectively clear away winter snow.
Warm up before you begin
Snow shoveling is considered moderate activity, which is why you should warm up before you begin . Sudden muscle exertion can result in torn tendons and joint injury. To make sure that your body is prepared for an afternoon of shoveling, stretch your body ahead of time and engage in mild activity beforehand to get your muscles warm and loose. To keep your body properly heated, wear plenty of layers when you go outside.
Choose an appropriate shovel size
The bigger the shovel, the more snow you can move. This isn’t necessarily a good thing, though. Compact snow can be deceptively heavy, which is why orthopedic doctors recommend smaller shovels for safer snow clearing. While it may take more time to remove snow from your sidewalk, a smaller shovel can prevent injury due to strain and overexertion.
Stop if you experience pain
If you feel discomfort in any of your joints, stop shoveling immediately. The snow can wait, but your pain should not. Orthopedic specialists advise that you should always lift heavy objects with your legs, but be careful to not let your knees take the brunt of your snow shoveling. If your legs, wrists, or shoulders begin to ache or burn, leave the rest of your shoveling for another day and consult an orthopedic surgeon if your pain persists.
Able Orthopedic & Sports Medicine can attend to your snow shoveling injuries with expert orthopedic care. To find out more about our services, or to schedule an appointment with an orthopedist at our office in New York City, call (866) 650-8063 today.
Rise and shine…
The familiar sound of the alarm clock – another day and the beginning of another hectic week…
You make the bed, bending at each corner.
In the bathroom, you hunch over the sink to brush your teeth – then the sound of little feet running down the hallway. The kids were awake, and all that that entails.
In a suit, wearing high heels with little traction, which you notice when you pick up your toddler, who is becoming heavier every day.
Drive the kids to school.
Arrive at work. Heft your over-stuffed leather bag over your shoulder and scurry through the office doors.
Your morning is filled with telephone calls and last minute deadlines. A headache is beginning.
At your desk you type and talk on the telephone at the same time, the phone cradled between your shoulder and chin.
Your computer screen appears blurry and your wrists are stiff. And then you realize that you’re not going to make your deadline.
At quitting time you throw your bag in the back seat and start the stressful trek to home.
At home you can’t wait to take off your shoes. This time when you lift your toddler you actually wince – your neck and joints are in pain and you would love a steaming hot shower, but the kids are in the bathtub.
At eleven o’clock you climb into bed. But your pillows are not comfortable, your neck needs a little more support, you make a mental note about checking pillows as you drift off to sleep, completely exhausted.
Remind you of anyone?
The more stressful our lives become, the less we focus on the “moment.” When we aren’t conscious of how we sleep, breathe, stand, lift, bend or sit, our bodies can take a beating that results in lingering pain. We often disregard the early signs of discomfort we feel in our back, shoulders or neck until we are unable to ignore the pain.
By following the tips below, you can learn to make even the busiest days pain free.
- When you wake in the morning, start the day with a couple of stretches. Stand up and stretch your arms above your head. Do the “hug your best friend.” Wrap your arms around your body, and turn as far as you can to the left, then to the right.
- When performing everyday routines such as brushing your teeth, remember your posture. Do not hunch over the sink; stand up straight.
- Don’t bend from the waist when you lift a child. Squat with your back straight. Keep the child close to you and use your arms and legs to lift.
- Hold the telephone with your hand or use the speakerphone. Cradling the phone between your head and shoulder can lock up the spinal joints in the neck and upper back, eventually causing pain.
- While in the office, make sure your chair fits correctly. There should be two inches between the front edge of your seat and the back of your knees. The chair should tilt back so you are able to rest while reading from a computer screen.
- Many people suffer from tension headaches. Adequate lighting and document holders by your computer can help reduce the risk of a headache. Materials placed on a desk cause you to constantly raise and lower your neck while you’re typing at your keyboard.
- Do not wear high heels. The weight of the foot is not evenly distributed, which not only causes sore feet, but also added spinal stress.
- Do not carry a heavy bag with its strap over your shoulder, unless you place the strap over your head on the side opposite the bag. Wearing a shoulder strap over one shoulder unevenly places the weight of the bag on one side of the body, potentially causing shoulder and back pain. Or better yet, carry a bag with a handle rather than a strap.
- Do not consistently cross the same knee over the other. This habit can eventually cause misalignment of the spine.
- Even if you remain sitting for the majority of your workday, you deserve a break. Get up from your desk and move around, stretching arms and legs as much as possible to avoid postural and spinal stress. Try to practice deep and even breathing to keep yourself calm and keep adequate oxygen flowing through your system.
- Bath time can be fun for the kids but stressful on any parent. Make certain to bend from the waist and not the back when bathing your children. Use your legs when you lift your child.
- It is important to get a good night’s rest. Choose a comfortable mattress and pillow that adequately support the weight of your head and body.
Sports can provide you with hours of fun, but it’s important to take the necessary safety precautions to avoid injury and pain. Knowing proper sporting techniques is one way to ward off joint issues. Wearing the right footwear is another essential component of safe athletic activity. The following overview explains the importance of wearing the right footwear whenever you engage in any kind of athletic activity. For more information, consult an orthopedic doctor today.
Proper footwear can eliminate discomfort
No matter your sport of choice, you need footwear that can provide shock absorption. When you engage in athletic activity, your feet are constantly experiencing pressure and friction, but that doesn’t mean you should feel it. Athletic footwear is designed to protect your feet from hours of running, jumping, and other foot exertion. Once you’re done for the day, if your feet are sore or tender, it’s time to invest in a new pair of athletic shoes.
Proper footwear will protect your knees and ankles from injury
Wearing the right footwear is essential for avoiding sports-related knee and ankle injuries. Many sports put a considerable amount of pressure on these joints, which can leave them vulnerable to strains and sprains. To make sure that you don’t inadvertently twist your ankle or damage your knee while running or jumping, invest in a quality pair of athletic shoes.
Proper footwear is sport-specific
If you engage in more than one sport, you must make sure to have the proper footwear for each sport. Every sport demands a different kind of physical engagement, which means that the shoes created for tennis players offer different support than that offered by shoes made for basketball players. Though the initial expense of having different shoes for each sport may make athletes hesitant to purchase more than one pair, the physical and financial cost of sustaining a knee or ankle injury can far outweigh any shoe’s price tag.
To find out more about how to protect your joints from sports-related injuries, call Able Orthopedic & Sports Medicine at (866) 650-8063. Our facility offers orthopedic surgeon care to patients in the greater New York City and Queens regions.
Snow shoveling can be compared to weight lifting and in some cases; the aerobic aspect of this activity is similar to a workout on a treadmill! To help your body function on demand consider the following tips:
- Be heart smart! Don’t eat or smoke before shoveling snow. Avoid caffeinated beverages. These are stimulants and may increase heart rate and cause blood vessels to constrict.
- If you experience pain of any kind, stop immediately and seek assistance.
- Pace yourself during shoveling activities. Take frequent breaks and drink plenty of water. Snow shoveling is strenuous work and it is important to re-hydrate your body often.
- If the ground is icy or slick, spread sand or salt over the area to help create foot traction. Be aware that some areas may be uneven and could cause you to slip, trip, and fall.
Stay healthy and treat injuries with the help of Able Orthopedic & Sports Medicine , where we strive to provide the highest quality of orthopedic care and patient satisfaction. Learn more about us by checking us out online or calling (866) 650-8063.
- Be heart smart! Don’t eat or smoke before shoveling snow. Avoid caffeinated beverages. These are stimulants and may increase heart rate and cause blood vessels to constrict.
In today’s society, it might be important to you to look fashionable, but it is more important to choose clothes, shoes and bags that are comfortable and also suit your style. By following and remembering the following simple steps, it is possible to look and feel your best .
- Choose more comfortable shoes. If you must wear high heels, bring a pair of flat shoes along with you to change into should you become uncomfortable. If you walk to work, wear flat shoes and change into your more fashionable shoes when you arrive to alleviate any pain or discomfort.
- If the shoe is uncomfortable while standing, chances are it will not be any more comfortable while walking. The wrong shoe can affect the body’s center of gravity.
- Choose more supportive shoes. Designer spikes or non-supportive loafers may look nice but do not allow for easy, symmetrical walking.
- While sitting, whether or not you are wearing heels, it is important to take frequent stretch breaks to alleviate atrophy of the hamstring muscles.
- Avoid excessive wear of tight pants or clothing. If you prefer tighter clothes, choose styles that allow you to perform daily tasks with ease.
- Select a briefcase or purse with a wide adjustable strap. Ideally, the strap should be long enough to place over the head. This evenly distributes the bulk of the weight across the body.
- When carrying a bag, or briefcase, switch sides frequently to avoid placing the burden of the weight on one side of your body.
- Take the time to empty unnecessary items from your bag.
- Place all necessary items-such as wallets and cellular phones-in the front pockets of the bag. Stretching around to reach for your wallet can result in a pulled neck or back.
- If you are driving or sitting for long periods of time, remove your wallet or cardholder from the back pocket of your pants.
- Think about your daily tasks. If your clothes affect your movements, consider outfits that fit your lifestyle.
Designers and stylists tend to be more concerned about the way something looks rather than the way it feels. Listen to your body. One of the most important aspects of being in style and looking your best is to maintain healthy judgment. By following simple suggestions, being fashionable can be comfortable.
Prevent and treat pain with the help of the NYC orthopedists at Able Orthopedic & Sports Medicine. We offer orthopedic surgery options for sports injuries, back pain, and more. Call us at (866) 650-8063 or visit our website to learn more today.
Although some back pain is caused by accident or illness, many types of back pain are preventable with the right steps. Participating in weight training to strengthen your core muscles can take strain off of your back. Losing weight can also reduce back strain if you are overweight. You should also practice good posture whether standing or sitting to balance your weight and prevent strain of the back and neck. For more tips on preventing back pain, be sure to check out this entire video.
Prevent and treat back pain with the help of the NYC orthopedists at Able Orthopedic & Sports Medicine. We offer orthopedic surgery options for sports injuries, back pain, and more. Call us at (866) 650-8063 or visit our website to learn more today.
Getting a clean house shouldn’t mean getting a painful back. Many of the motions involved in cleaning can easily injure the back, so it’s important to make sure you’re using good posture and form as you tidy up your house. Talk to your orthopedist if you have continual trouble with back, knee, or other pain, and continue reading to learn about proper cleaning techniques.
Don’t Overextend Your Reach
When you’re cleaning, there may be parts of your home that you can’t easily reach. Don’t try to strain, twist, or overexert yourself to clean them. Instead, get a safe, stable stool or ladder to reach high or tight spaces. Twisting or reaching farther than is comfortable may cause injury to your back or neck, resulting in significant pain from muscle strains or sprains.
Stand Up Straight
When mopping, sweeping, or vacuuming, don’t slouch—stand with your back straight and your abdominal muscles engaged. This will give your back extra support and promote good posture. Bending your knees slightly can also take strain off of your lower back for pain-free cleaning. Use your arms only to move the mop or broom. If you need to look at the floor while cleaning, tilt your head instead of slouching to avoid back pain and headaches.
Keep Loads Light
When you need to move cleaning supplies from one part of your house to another, do not carry heavy loads. Fill your mop bucket up only halfway to keep the load light, or consider filling the bathtub when mopping areas near the bathroom. Don’t overload your arms when transferring materials from room to room, and lower your body to lift and set loads down with your legs , rather than your arms.
With the right posture and practices, cleaning no longer needs to result in pain. If you are experiencing lingering or acute pain, visit Able Orthopedic & Sports Medicine today. Our NYC practice can address back, knee, and other pain with therapy and orthopedic surgery. Call (866) 650-8063 to schedule an appointment today or visit our website to learn more.
Your orthopedist is here to help you prevent and manage pain by promoting a healthier body and lifestyle. Dr. Mehran Manouel and his team at Able Orthopedic & Sports Medicine are dedicated to your orthopedic care in NYC . From the treatment of sports injuries to orthopedic surgery and more, we can help you achieve a pain-free, healthy life. Learn more by visiting our website or by calling (866) 650-8063.
Learn more about taking care of your feet, arms, back, and more by checking out these great resources:
- Studies have linked high heels with numerous conditions, including osteoarthritis and joint degeneration . Read more in this article presented by Iowa State University.
- Learn more about stretches you can do at the office with this article from the Mayo Clinic.
- Walking and other easy exercises can help keep your body healthy. Find even more tips for getting active at home, work, and play on Heart.org.
- Check out these important tips for avoiding foot pain from high heels on WebMD.com.
- Find out more about common foot problems in women, many of which can be caused by wearing heels or other ill-fitting shoes, on Livestrong.com.
Sitting at a desk for long hours or repeating the same motions over and over can cause pain and injury. Keep reading to learn some simple stretches that you can perform at school or in the office to help keep your body flexible and healthy. Be sure to see an orthopedist if you have persistent pain.
One of the most important things about stretching at school or work is simply remembering to do it. Breaking up the workday or school day with walking and stretching promotes flexibly and helps you maintain a healthy weight. Orthopedists recommend setting an alarm on your computer, phone, or watch to help remind you to get up and move or stretch once an hour.
Try These Stretches
There are several easy and quick stretches that you can do to help break up your day and keep your body healthy and strong. Consider the following simple stretches and talk to your orthopedist if you have specific needs you’d like to address.
While you’re brainstorming, talking on the phone, or even waiting for a meeting to start, try standing up and sitting down a few times without using your hands to promote circulation and strength in your legs.
Shrug your shoulders and try shaking your head back and forth slowly for a few moments. This will help release neck and back tension.
Twist your torso slowly and carefully all the way to one side, trying to hold the back of your chair with one hand and the arm of the chair with the opposite hand. Hold for a few seconds and then repeat this stretch on the other side for flexibility in your back and torso.
For more stretches and ways to keep your body healthy and flexible, speak to the orthopedic specialists at Able Orthopedic & Sports Medicine of NYC . Our orthopedic surgeons and staff are dedicated to helping you live a healthy and pain-free life so you can enjoy work and play. To learn more about us, visit us online or call (866) 650-8063.
Able Orthopedic & Sports Medicine Candy Contest! Bring In Your Halloween Candy For A Chance to Win Free Movie Tickets!
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Stop by Able Orthopedic & Sports Medicine at 76-55 Austin St, Forest Hills NY up to two weeks after Halloween with your candy and you’ll have a chance to receive two FREE movie tickets!
For more information, give us a call today at (866) 650-8063!
Able Orthopedic & Sports Medicine provides reliable and effective orthopedic care from experienced orthopedic surgeons in the New York City area. If you are in need of orthopedic treatment or surgery, call Able Orthopedic & Sports Medicine at (866) 650-8063.