Throughout our everyday lives we are carrying grocery bags, lifting children, laundry baskets and garbage cans. Lifting correctly with these simple tasks and when packing heavy bags for our summer vacations can help prevent neck, shoulder and back pain, and possibly even more serious injuries. Learning the proper way to lift will help you minimize the risk of pain and injury.
Before lifting, test the weight of an object or multiple objects before lifting. If it seems too heavy, ask for help or make multiple trips. Plan ahead before lifting heavy objects and make sure you have a clear path. This will help you avoid any awkward or sudden movements that can strain your muscles.
Lift with your legs, not with your back. Stand close to the object, bend your knees and keep your back straight, then lift. Don’t lean over an object to lift it. Instead, bend your knees to get down to the level of the object and bring it close to you. Face the object you intend to lift and avoid twisting. When lifting contract your stomach muscles, but be sure not to hold your breath.
Keep feet shoulder-width apart and maintain your balance by distributing the weight equally on both sides of your body. Hold heavy items with both hands, distribute the weight of multiple items between your hands, and alternate the side you carry your purse or child to avoid over working the same muscles all the time.
If an injury does occur, seek help. What starts as a minor back injury can progress to a chronic condition without early intervention.
If you have any questions on how to lift or aches and pains that are not subsiding let us know. We would be happy to assess the troubled area for you at Active Physical Therapy.

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For many runners knee pain is a familiar problem. However, knee pain is not inevitable. You can take some simple steps before, during, and after your run to help prevent knee pain.

The warm-up is one of the most important parts of any run. 10-15 minutes should be an adequate length to comfortably raise your heart rate and bring increased blood flow to your muscles. In addition to preventing injury, warming-up can help decrease your recovery time and improve muscle function while you are exercising.

While you are running the surface you choose can make a huge difference. Softer surfaces can cushion impact on your joints. Try running on a track, trail, grass or even asphalt (it’s softer than concrete) Keep in mind that some streets or trails have a ‘cross-slope’ to allow for rainwater drainage and can have an effect on your stride and alignment. Try to make sure the same leg isn’t always on the ‘downhill side’.

Cool down for 10 minutes following your workout to allow your heart rate and muscles time to adjust. Like warming-up, cooling down helps prevent injury and reduce recovery time.

Stretching after a run can be a great way to keep your body supple and help you maintain your flexibility. Try some of the stretches below. Each should be held for 30 seconds and performed twice on both sides.

• Calf (both with a straight & bent knee) Place the leg to be stretched behind you with your heel down and knee bent or straight. Rest your hands on a wall, tree or car, and lean forward until you feel a gentle stretch at the back of your calf
• Hamstrings (back of thigh) Place the leg to be stretched out in front of you or up on a step or bench. Bend at the hips keeping your back straight until you feel a stretch at the back of your thigh
• Quadriceps (front of thigh) Standing, bend the knee of the leg to be stretched and gently pull foot & ankle towards the buttocks feeling a stretch in the front of the thigh.
• Hip flexors (front of hip) Kneel on one knee with the other leg in front in a lunge position. Tuck your hips under and lean forward to feel a stretch at the front of your hip.
• Gluteals (back of hip) While sitting hug your knee toward your opposite shoulder to feel a stretch at the back of your hip.

Before, during, and after a run hydration and nutrition are key to keep your body running optimally. Be sure to drink plenty of water!

Cross training is a great way to train other muscles, give your body a break from impact, and keep you healthy and strong.

Give your legs a day off at least twice a week if you are running frequently.

Pelvic Floor Muscles: attach to the pelvic bones and run front to back creating a bowl like structure that helps to support and lift the pelvic organs and controls the sphincter muscles
Although urinary incontinence is common, it is NOT a normal part of aging or a normal consequence of childbirth. It is a barrier to regular physical activity and is a socially embarrassing condition that can lead to social withdrawal and a reduced quality of life.

Physical therapy can help one recover control of your bladder through:
• Exercises to help strengthen and re-train the pelvic floor muscles
• Physiologic quieting techniques (behavior training) to reduce habits that may be increasing symptoms
• Education on diet and nutrition to avoid food and drinks that may aggravate incontinence
• Teaching of techniques that help stretch and strengthen associated musculature
Physical therapy can reduce the need for medications and possibly prevent the need for surgery

If you have been experiencing any of the symptoms above please be sure to schedule an appointment to see if you are a candidate for care.