Tag Archives: safety

Backpack Safety

Backpack Safety 101

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It’s that time of the year again when the kids are heading back to school. Learn the proper guidelines and precautions about backpack safety in this week’s PTandMe blog post.

Size
• Should Not Extend Above Shoulders
• Should Rest In Contour Of Low Back (Not Sag Down Toward Buttocks)
• Should Sit Evenly In Middle Of Back

Fit
• Shoulder Straps Should Rest Comfortably On Shoulders And Underarms, With Arms Free To Move – Tighten Shoulder Straps To Achieve This Fit
• Tighten Hip And Waist Straps To Hold Pack Near Body
• Padded Straps Help Even Pressure Over The Shoulders

Weight Of Pack
• Should Never Exceed 15% Of The Child’s Weight To Avoid Excess Loads On The Spine

backpack

Lifting Of Pack
• Proper Lifting Is Done By Bending The Knees, Squatting To Pack Level, And Keeping Pack Close To Body To Lift First To Waist Level And Then Up To Shoulders

Carrying The Pack
• Keep Both Shoulder Straps In Place And Pack Centered
• Spinal Forces Increase With Distance From The Body’s Center

Posture
• Uneven Stresses On The Spine Can Cause Muscle Imbalances. This Can Lead To Pain And Possibly Functional Scoliosis.

July 2016 Events

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Check out our Physical Therapy Monthly Events Calendar!  Focusing on events from PTandMe.com participating physical and occupational therapy clinics. Read more to find out what’s happening in your community in July 2016!

INDIANA PHYSICAL THERAPY EVENTS

JEFFERSONVILLE, IN
DATE: July 15th, 2016 7:00AM – NOON
Steel Dynamics Health & Safety Fair
CLINIC: New Horizons Physical Therapy – Jeffersonville
New Horizons Physical Therapy will be participating in Steel Dynamics – Jeffersonville location’s Health and Safety Fair. The fair is open to Steel Dynamics employees and their families and they look forward to seeing you there! For more information about New Horizons Physical Therapy, visit them online at www.newhorizonsphysicaltherapy.com.

MICHIGAN PHYSICAL THERAPY EVENTS

MONROE, MI
DATE: July 5th, 2016
Clinic Relocation
CLINIC: Advanced Physical Therapy – Monroe
Advanced Physical Therapy is the leading provider of physical therapy, spine care and sports medicine in Southeast, MI. They are proud to be part of the Monroe community, and are committed to helping you, their friends and neighbors, get through your pain and on with life. Visit them at their new location: Hampton Plaza 1291 N. Telegraph Rd., Monroe, MI 48162 www.advphysicaltherapy.com.

SOUTHGATE, MI
DATE: July 18th, 2016 7:30PM
Building Better Runners Series (FREE)
CLINIC: Advanced Physical Therapy – Southgate
Join Advanced Physical Therapy at their Southgate location for a FREE talk focused on the Runner’s Core Routine. Come and learn a step-wise approach to strengthening the lower extremity, specific for runners. This “learn by doing” presentation will build on our Glute Activation talk. Come dressed and ready to participate. Coaches are always welcome, as are your athletes. To sign up please call 734-284-6582 to reserve your spot. More info on Advanced PT at www.advphysicaltherapy.com.

TENNESSEE PHYSICAL THERAPY EVENTS

PULASKI, TN
DATE: July 23rd, 2016
Registration Due for 2nd Annual Golf Scramble
CLINIC: STAR Physical Therapy – Pulaski
STAR Physical Therapy – Pulaski is raising money for The American Heart Association through a fun Golf Tournament. The event will be held August 6th but registration for teams is due on July 23rd. For more information or to register call STAR Physical Therapy at 931-292-6311. For more info about STAR Physical Therapy you can visit them online at www.starpt.com.

MT. JULIET, TN
DATE: July 21st 2016, 2:00PM – 3:00PM
Back Pain Talk
CLINIC: STAR Physical Therapy – Mt. Juliet
STAR Physical Therapy – Mt. Juliet South is hosting a FREE talk about back pain and how physical therapy can help at the Del Webb Country Club. Anyone in the Del Webb community is welcome to attend. A question and answer section will be held at the end. For more info about STAR Physical Therapy you can visit them online at www.starpt.com.

VIRGINIA PHYSICAL THERAPY EVENTS

BLACKSBURG, VA
DATE: July 29th, 2016, 2:00PM
Dizziness/ Vestibular Rehabilitation Talk
CLINIC: University Physical Therapy – Blacksburg
Kelly Wilson, PT, DPT from University Physical Therapy – West Blacksburg is hosting a FREE talk at the Blacksburg Public Library to discuss dizziness, vertigo and vestibular issues and how physical therapy can help. For more information about University Physical Therapy visit them online at www.universityptonline.com.

BRAMBLETON, VA
DATE: July 2016
New Clinic Opening
CLINIC: The Jackson Clinics – Brambleton
The Jackson Clinics are happy the announce the opening of their newest location in Brambleton, VA – located at 42365 Soave Dr. Bramleton, VA 20148. For more information about the Jackson Clinics visit them online at www.thejacksonclinics.com.

WISCONSIN PHYSICAL THERAPY EVENTS

PLOVER, WI
DATE: July 18th, 2016
New Clinic Opening
CLINIC: Sport and Spine Physical Therapy – Plover
Sport and Spine Physical Therapy is proud the announce the opening of it’s newest location in Plover! Located at 1767 Park Avenue, Suite 200, Plover, Wisconsin. Caitlyn Barr, DPT, will be the physical therapist on site. For more information about Sport and Spine physical therapy visit them online at www.sportspinewi.com.

WAUSAU, WI
DATE: July 19th, 2016, 6:00PM – 8:00PM
WVAM Sports Physical Event
CLINIC: Sport and Spine Physical Therapy – Wausau
Sport and Spine Physical Therapy along with other members of the WVAM are providing physicals for athletic students at the Bone and Joint Clinic at 5200 Hummingbird Road. The Cost for a physical is $25. $20 from each physical will be donated back to the athlete’s athletic department. For more information about Sport and Spine physical therapy visit them online at www.sportspinewi.com.

Click here to print a downloadable events flyer.

PT News

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This Month in PT News. Featuring articles from PTandMe partnering clinics!

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1. The Rapid Recovery Blueprint
Written by the Therapy Team at Cornerstone Physical Therapy

Exercise tends to break down muscle fibers while rest allows muscles to recuperate and emerge stronger. The appropriate amount of exercise, followed by recovery leads to an ongoing cycle of improvement over time. Strength and endurance improve, creating a foundation for long-term health. Read more

GymSeniors

2. Can We Get Stronger as We Age?
Written by the Therapy Team at the Jackson Clinics Physical Therapy

The answer to that question is – absolutely! After age 40 or so, we all begin to lose muscle strength and bone density, and our hormone production slows. Read more

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3. Overtraining Doesn’t Help, It Hurts
Written by the Therapy Team at Momentum Physical Therapy

Working to achieve a sports or fitness goal can drive many people to overtrain in an effort to get stronger, better, faster. Our PT’s have seen many injuries related to overtraining. Read more

Fitness Tips: Starting the Year Off Right

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It’s the new year and for many, with it comes the resolution to get into shape. If you haven’t been to the gym or had an exercise routine in a while, we want to make sure you get off of the right foot. The last thing you need is an injury that will prevent you from reaching your goals. The American Council on Exercise surveyed fitness professionals to identify the most common fitness errors. Here are some good tips to avoid these mistakes and get the most out of your exercise routine.

Continue reading

cold weather exercise tips

Cold Weather Exercise Tips: Running Safety

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Cold temperatures and decreasing daylight hours do not mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can ease the winter doldrums, improve your energy level and help you to be in better shape for the spring/summer. However, it is important to follow our PTandMe cold weather exercise tips to run safely and comfortably through wintry weather.

  • Pay attention to temperature and wind chill: If the temperature drops below zero F or the wind chill is below -20F, you should hit the treadmill.
  • Protect your hands and feet: It is estimated that as much as 30% of your body heat escapes through your hands and feet.
  • Dress in layers: It is important to start with a thin layer of synthetic material such as polypropylene, which wicks sweat away from your body. stay away from cotton as a base layer as it holds moisture and will keep you wet. If it is really cold out, you will need a middle layer, such as polar fleece for added insulation.
  • Avoid overdressing: You should feel a slight chill of your body the first 5 minutes of winter running; after that, you should warm up.
  • Protect your head: It is estimated that 40% of body heat is lost through your head. Wearing a hat that will help prevent heat loss is very important.
  • Do not stay in wet clothes: If you get wet from rain, snow or even from sweat in chilly temperatures, you are at risk for hypothermia. It is important that you change wet clothing immediately and get to a warm shelter as quickly as possible.
  • Stay hydrated: Despite the cool weather, you will still heat up and loos fluids through sweat. The cool air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or sports drinks before, during and after you run.
  • Remember sunscreen: Sunburn is still possible in the winter. It is also important to protect your lips with lip balm.
  • Take it easy when it is frigid: The colder the temperature becomes, the greater your risk for a pulled muscle when running in the cold, so warm up slowly and run easy on very cold days.
  • Run in the wind: If at all possible, head out into the wind, so that on your return run, the wind will be at your back when you are sweaty and could catch a chill.

For more cold weather exercise tips to keep you safe this winter check out the articles below!

Staying Warm in Winter PTandMe  Winter Safety PTandMe  Snow Shoveling Safety PTandMe