• Snow Shoveling Tips to Help Avoid Pain

    Shoveling snow

    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.

  • Working Mom

    Family mountain vacation

    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.


  • The Importance of Proper Footwear for Safe Athletic Activities

    Running shoes

    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.

  • Tips for Snow Shoveling Safely

    Shoveling Snow

    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.