When you’re moving quickly, it’s easy to grab something too fast and end up with a painful strain that sends you to the orthopedic doctor . Whenever you need to lift anything, be it a box when you’re moving or a weight while you’re working out, proper technique is the only thing that will keep you from the orthopedist. Avoid these common mistakes to keep pain from strained muscles and pulled ligaments at bay:
Not Checking the Weight
Before you try to pick something up, it’s a good idea to gauge the weight of it. You can’t always tell simply by looking at an object; a very small box can be extremely heavy. Do a quick test lift before you try to lift the object completely.
Not Lifting with Your Legs
Many people make the mistake of bending over at their waists and trying to use their backs to propel themselves upward as they lift. This is a recipe for spinal injuries that could cause back, neck, shoulder, and leg pain. Instead, you should squat down to grab the item and use your legs to lift yourself back up. While squatting, be careful not to arch the back or stick out the bottom as this places a lot of stress on the lower back. Also, keep in mind that you must hold the box/package as close to the body as possible while lifting from a squat and walking or carrying the heavy item. If you have knee pain, ask your orthopedic doctor if it is advisable for you to lift anything, since the pressure put on your legs as you lift could inflame your knee injury.
Not Warming Up
Whenever you have to carry anything, even if it is only one box, a few simple stretches of your legs and back will loosen up your muscles and reduce your risk of injury. Warming up is especially important if you’re lifting weights or plan on moving multiple heavy items.
If you end up with a muscle or ligament strain because of lifting, call Able Orthopedic & Sports Medicine. Our NYC orthopedic practice specializes in knee, shoulder, ankle, and wrist injuries, and Dr. Mehran Manouel is an expert at treating sports-related orthopedic issues. Set up your appointment with our orthopedic doctor today by calling (866) 650-8063.