7 Tips and Tricks to prepare for surgery

Dr. Laura Johnson discusses how planning for your upcoming surgery can make the recovery process easier.

Whatever journey leads you to the need for orthopedic surgery, we want to make sure you are prepared for a successful recovery.

Most likely, you will have some difficulty moving around after surgery, so do as much as you can beforehand to prepare for post-surgery.   

We know you’ll be bombarded with information as you prepare for your orthopedic surgery, so we wanted to keep it simple: Prepare, Practice, Organize.

Here are some Tips and Tricks that we’ve found helpful for our patients:

• Arrange meals ahead of time.

  While you are recovering, you may not feel up to standing in the kitchen for long periods or going to the store to gather all the ingredients.

  This may involve buying frozen meals or preparing meals to freeze beforehand. 

  Whip up a batch of your favorite homemade soup for a quick warm-up meal after surgery. 

  Having the premade foods on hand will help provide your body with the nourishment it needs while it recovers.

• Get your ice packs lined up. 

  Swelling and pain are common after surgery. The general rule of thumb is to ice for 15-20 minutes, then remove it for 30-40 minutes, repeating as needed.

• Prepare to elevate. 

  Get extra pillows available to help elevate your limb.  Elevating a limb above the level of your heart allows the blood to circulate back to the heart without fighting gravity. The force of gravity will assist with moving the fluid.

  You can combine elevating and icing at the same time to especially help with your swelling.    

• Practice makes perfect part 1.

  If you must use an assistive device, such as crutches, a knee scooter, or a walker for mobility after your surgery, PLEASE PRACTICE transferring, walking, and navigating stairs with the assistive device before surgery. 

  Getting used to these assistive devices can be a balancing act, so practice, practice, practice! Manipulating around your home with an assistive device can also be a bit cumbersome, so practice this before surgery. 

  You may need to adjust furniture to provide larger pathways, remove throw rugs, add a chair cushion, etc.  

• Practice makes perfect part 2.

  Be aware of any weight-bearing and/or movement restrictions you may have to follow post-surgery.  Practice that weight-bearing restriction (i.e., non-weight bearing, partial weight bearing), as it may be more challenging than you imagine. 

  If there are movement restrictions (e.g., you must keep the knee fully extended and limit the amount of trunk flexion), practice following those restrictions prior to surgery and adjust your home setup as needed. 

  You may be in an arm sling, so your toilet paper roll needs to be switched to the opposite side.

  Little adjustments beforehand will make a huge difference after.  

• Start your exercises.

  If there are any prescribed pre-operative exercises to perform before surgery to help strengthen muscles and improve flexibility, jump on board!

  Get into the routine of sticking to an exercise program. 

  This can aid in post-surgery recovery.   

• Ask for Help.

  Inform your family and friends about your surgery and ask for help, especially during your initial recovery. 

  Also, ask for assistance with outdoor chores, household cleaning, meal prep, transportation, etc. 

  Individuals may be more willing to help than you expect, ask!  

  If you have questions or concerns about your surgery, get them answered beforehand. The more prepared you feel for surgery, the better your outcome may be!  

Working through these recommendations with a skilled physical therapist can be very helpful, especially when practicing your restrictions and guiding your exercises. If that interests you, contact us today, and we will help set you up for success.

If therapy is part of your recovery, please contact Advanced Physical Therapy and Sports Medicine. We will be happy to guide you back to an active lifestyle!  

Happy Recovery! 

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Dr. Laura Johnson is a physical therapist at our Appleton North Clinic on Enterprise Dr. and Touchmark Clinic on Touchmark Dr. She is a post-surgical physical therapist specialist and certified in LSVT-BIG to help people with Parkinson’s thrive.

Should I be stretching or strengthening?

Dr. Chandler contemplating the deep questions of the PT world.

“Hey, Siri, I have had months of pain in my lower back, and every doctor has told me that I need to stretch my hamstrings because they are tight. Do I need to stretch, or should I go work out like my friend from the gym tells me?” 

Ah, to stretch or to strengthen, that is a great question. 

“When is it a good idea to stretch?” 

Let's look at what the research says: 

When and how you stretch is important and heavily depends on your goals! 

When added throughout the day, stretching has many benefits, including increased tolerance to muscle tension and improved flexibility. It is also suggested that it reduces soreness following activity.  

Prolonged stretching for 30 seconds or more before activity has been shown to reduce maximal strength. Therefore, prolonged stretching after activity is recommended. This includes your standard hamstring stretches, calf stretches, upper trap stretches, etc.

Dynamic stretching can improve motion for activity without impacting strength. That’s why dynamic stretching is recommended before an activity. Some examples of dynamic stretching include air squats, lunges, high knees, butt kicks, side shuffles, cross-over stepping, leg swings, arm circles, cat-cows, thoracic rotations, etc.

“I’ve been stretching for a while but still have pain and tightness...Why is that?” 

That's because muscle weakness can also disguise itself as tightness.  

Mind blown, right!? 

Don’t worry, ours was, too, when we first learned about it. 

If you’ve been stretching one area, such as your back, hamstring, upper traps, etc., and the tension keeps returning, it’s time to consider a progressive strengthening program and load those tissues. This helps build tissue resilience to your symptoms at bay.

A proper evaluation from a Physical Therapist is the best tool for determining the root cause of your muscular aches and pains and working with you to determine the best course of action. 

Life, including stretching and strengthening, is about balance. 

Let’s work together to rebalance your approach and abolish your aches and pains for good.

To schedule an appointment with Dr. Chandler at our Appleton North clinic on Enterprise Dr., call 920-991-2561.

Or click here to find a location most convenient for you.

*Disclaimer: Stretching may not be the best option if you have an acute muscle sprain (e.g., you were sprinting, felt a pop or slipped on ice, did the splits, and felt your muscle pull with immediate pain after the incident). In these cases, follow up with a physical therapist ASAP to assess further and direct your journey. 

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Not sure if PT is right for you?

We do offer Free Screens to assess further and determine the best course of action with you.

Provider Spotlight: Dr. Will Hartmann, PT at Lawrence University

Dr. Will Hartmann working with an athlete in the athletic training room at Lawrence University

When you work with competitive athletes to get them back to their sports following injury, does it help if you were a competitive athlete who suffered a few injuries and endured lots of rehab yourself?

Physical therapist Will Hartmann of Advanced Physical Therapy & Sports Medicine thinks it might.

To a certain extent.

“It helps athletes relate to me if they know it,” Hartmann said. “But I'm the washed-up version now.”

The former Division 1 athlete played five years of college football with the Wisconsin Badgers and had a litany of injuries (concussion, patellar tendinitis, lacerated kidney) connected to his days on the gridiron. Eschewing any details or elaboration, Hartmann recited his traumas like items in a bulleted list.

Just tell me a little about your most memorable, then.

“Yeah, the elbow injury in my first spring game at Camp Randall. I picked off a pass and dislocated it when I tried to score a touchdown. After the game, the coach saw me in the training room and said, ‘That’s why you take a knee.’ Thanks a lot, coach. Lesson learned.”

Now in his seventh year working with Lawrence University athletes, Hartmann’s approach is, in many respects, just that direct, albeit without the sarcasm.

“I tell injured athletes, if you want to do this, we can do this,” said Hartmann. “Or if you don't want to do that kind of work, we’ll just take it down a notch. It all depends on what the person wants to put in.”

Much like himself in days of yore, several of his Division 3 college athletes view their sport as their job, working out multiple times a day just about every day of the year. They bring that same focus to the rehab process when they get injured.

“I’m working with a girl who’s coming into the athletic training room twice daily to do rehab. That shows the level of commitment familiar to me,” said Hartmann. “I’ve been there; I’ve done it.”

His role at Lawrence is to help with the treatment of complex injuries. Hartmann’s sports medicine background and orthopedic training allow him to treat anyone who enters the door. Working with Advanced PT’s athletic trainers at LU, Hartmann is included when his expertise is needed, typically when an injury isn’t improving or rehabbing something more intricate, like an ACL reconstruction.

To further progress his manual skills and meet a wider variety of patient needs, Hartmann completed an Orthopedic Residency. An additional year of specialized training, the residency includes one-on-one mentorships with experts in the field to enhance clinical decision-making. Combined with his Strength & Conditioning Specialist certification, Hartmann is well-suited to communicate and collaborate with LU’s athletic trainers and strength coaches.

“We do a good job at Lawrence treating these athletes and getting good outcomes,” said Hartmann.

Advanced PT has deep roots at the collegiate level and has treated LU undergraduates—both athletes and students in the Conservatory of Music—for three decades.

At the time of this interview, Hartmann was preparing for spring sports at LU and the inevitable uptick of injuries by getting some care for himself: he had an arthroscopic knee procedure the following day.

And he answered the final question before it was asked.

“No, this isn’t related to football,” he said.

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Dr. Will Hartmann is a sports physical therapist at our Appleton East location on Von Roy Rd and at Lawrence University. He has extensive experience with sports-specific rehabilitation and post-surgical return to play.

Preventing Pickleball injuries

Hi everyone, my name is Melissa. I am a physical therapist and a pickleball enthusiast! 

Over the last 5 years, pickleball has become one of the fastest-growing sports in the United States. Today, over 5 million people play pickleball on a regular basis, many of whom have not participated in a sport in the previous years or ever!  

Pickleball is a great sport to get into if you have not participated in sports in the past and are looking to do so.  

Although pickleball can have less running and impact than other sports, it is still important to properly strengthen and condition yourself to participate in pickleball. 

Pickleball generally involves making a couple of quick steps forward, backward, and side to side. It also requires repetitive wrist movements to hit the ball. These movements can lead to acute or chronic injuries, most commonly knee pain, hip pain, back pain, Ahilles tendinopathy, and tennis elbow, which is now sometimes even called pickleball elbow!

Don’t let these injuries scare you; there are so many benefits to your health from being active! 

So, how can we prevent these injuries from happening and taking you off the court?  

I would recommend doing a good 5 to 10-minute active warm-up, as well as a good strengthening and 

stretching program for after your activity.

Here’s what I do for my warm-up and stretching/strengthening program: 

Warm-up: wall calf stretch, calf raises, side stepping, walking adductor stretch, wrist extensor 

stretch, hamstring scoops, walking butt kicks 

Stretching: seated hamstring stretch, standing adductor stretch, wall calf stretch, wrist extensor 

stretch 

Strengthening: calf raises (easy: double legs, hard: single leg), hip abduction (easy: standing, 

hard: side lying), hip extension (easy: standing, hard: bridge or on stomach leg lifts), hamstring 

(easy: standing hamstring curls, hard: bridge slow slides), balance (easy: tandem stance, hard: 

single leg stance - always have something nearby to grab onto for safety) 

 *Disclaimer: This is not medical advice but is only for educational/informational purposes. If you are having pain or health-related complaints, please seek out te and develop a plan that is specific to you and your needs. 

I hope to see you on the court… not in our clinic, but if an injury does happen, come see us so we can get you back on the court ASAP!

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You can Schedule an appointment with Melissa at our Appleton North Clinic on Enterprise Dr. by calling 920.991.2561

To find a clinic location that is most convenient for you, click here!

Fighting Osteoporosis one Exercise at a time

Patients with osteoporosis have similar questions and concerns, but a common theme exists when talking with them.

They all fear their diagnosis and its impact on their lives.

They fear that they are fragile.

I want you to know that even with this diagnosis, you are strong, and your body is still resilient.

So, let’s look at what osteoporosis is and what you can do about it.

What is osteoporosis? 

Osteoporosis is a bone disorder characterized by decreased bone mineral density and mass. This condition reduces overall bone strength and increases the risk of fracture.

Fractures related to osteoporosis often occur in the spine, hip, and wrist bones. The disease most commonly affects postmenopausal women and older men.  

How can I reduce my risk? 

Some known factors that can decrease the risk of developing osteoporosis are:

• exercising regularly

• reducing alcohol consumption 

• quitting or refraining from smoking 

• eating a well-balanced diet 

• limiting caffeine intake 

• discussing the use of certain medications with your primary care physician 

How is osteoporosis managed?  

Your primary care physician may discuss using medications or supplements (calcium and/or vitamin D) to manage osteoporosis.  

Physical therapy can be another essential component of managing osteoporosis. Here’s how a physical therapist helps with your bone health: 

• Help strengthen your muscles, bones, and ligaments to improve bone health and overall wellness

• Gradually increase your tolerance to impact to decrease the risk of fracture

• Provide education on body mechanics and postural training  to decrease the risk of fracture

• Assess your balance and fall risk 

• Provide safe exercises to improve balance and strength  

• Provide pain management strategies following a fracture related to osteoporosis  

It’s never too late to start. Even if you’ve been diagnosed with osteoporosis, there’s still time to make meaningful changes.

It’s also never too early to start. Participating in a strength, balance, and mobility program throughout your life is preventative when discussing osteoporosis.

Let’s continue the conversation!

Contact us for additional guidance on strengthening your bones safely and effectively.

Phone: 920-991-2561.

Thanks for taking the time to learn more about osteoporosis and what you can do about it! -Dr. Kaylie, Appleton North clinic on Enterprise Dr.

References: https://www.bonehealthandosteoporosis.org/ 

Let's talk about Urinary Incontinence

Since no one wants to talk about urinary incontinence, we will break the ice.

Yes, it can be an uncomfortable and personal topic, but we want you to know that you have options.

And we’re here to support you in any way that we can as you navigate your journey with leakage, urgency, or experience while you are going or attempting to go to the bathroom.

First, let’s learn about what urinary incontinence is.

What is Urinary Incontinence?  

Urinary incontinence refers to the inability to control the urine flow, which can cause slight to significant leakage.  

Many women and men mistakenly believe it's an inevitable part of aging, but it's not!  

With the help of a trained pelvic health physical therapist, you can gain the necessary strength and learn techniques to minimize or prevent urinary incontinence. 

There are 4 main types of Urinary incontinence: Stress, Urge, overflow, and functional.  

Stress Incontinence is classified by the inability to control the flow of urine with increased intraabdominal pressure or higher-impact activities. It occurs during activities like coughing, laughing, jumping, running, or lifting.  

Urge Incontinence is classified by a sudden, intense need to urinate, often leading to leakage on the way to the bathroom. This urgency can significantly affect confidence in public situations.  

Overflow Incontinence occurs when you leak urine because your bladder is too full. It may feel that you haven't completely emptied your bladder at the time of voiding. Overflow incontinence can be caused by a blockage in the urinary system, other medical conditions, or dysfunction of your pelvic floor muscles.   

Functional Incontinence involves the sensation of needing to urinate but being unable to get to the bathroom in a timely manner due to factors such as muscle weakness, poor balance and coordination, dysfunctional movement patterns, or even a cluttered household.  

Life’s too short; there’s no time to worry about leakage or urgency. 

So much can be done in pelvic health physical therapy to address these issues. 

Contact us to schedule an appointment with a trained pelvic health physical therapist!

To schedule an appointment with Dr. Madeline at our Neenah clinic on Commercial St., call (920) 215-6225.

We also have therapists specializing in pelvic health at our Appleton North clinic on Enterprise Dr.

Everything you need to know about concussions

Over the last 2 decades, there has been a lot of talk about the injury known as concussion. There has been a growing body of research about concussions—what they are, what causes them, and how we can better treat them. For this reason, the clinical management of concussion care has significantly changed in recent years; however, not all health care providers have been informed about these changes.  

My name is Logan Curry. I am a physical therapist at Advanced PT’s Appleton North location with advanced training in treating and managing concussions. I frequently get questions from patients or their parents about these injuries. Here are the answers to some common questions that I get about concussions. 

What is a concussion?

A concussion is a traumatic injury to the brain, which causes a cascade of events leading to inflammation, blood flow restriction, and a depletion of energy needed for normal neurological function. This is a functional injury to the brain without visible structural tissue damage to the brain. It causes signs and symptoms (such as dizziness, headache, fatigue, etc.) which can occur immediately or over time. Although these symptoms can be quite severe, typically we expect them to resolve in days or weeks following the injury.  

How do you diagnose a concussion?

A clinical assessment performed by a health care provider is necessary to formally diagnose a concussion. Assessment may include but is not limited to testing for cognition, eye control and vision, posture, gait, balance, and neck motion.  

Do you need to get imaging after a concussion?

No, it’s not necessary, but sometimes it may be appropriate. Currently, diagnostic imaging for clinical use cannot identify people who have sustained a concussion, so CT scans and MRIs will show no signs of tissue injury. If a person sustains significant head trauma and their symptoms progressively worsen or create an unstable condition, they should receive a CT scan to rule out something more serious. In other cases, a person may receive an MRI to assess for structural injury to the brain in cases where symptoms persist longer than expected.  

What do you do after a concussion to help recover?

Initially, a period of relative rest (reducing daily activities and limiting screen time) for the first 24-48 hours following injury is recommended. After this period of time, it’s important to gradually return to physical and cognitive activity with minimal increase in symptoms. Sometimes people want to avoid all stimulation that provokes symptoms following their injury. Unfortunately, this doesn’t help their brain adjust to the stimulation that comes with daily activities. After a concussion, the brain needs to be gradually exposed to normal stimuli as part of the recovery process.  

How does someone return to school, work, or sport?

Often after these injuries, people need to receive modifications or accommodations to their school or work day to allow them to return to those activities at a sub-symptom threshold level (with minimal increase in symptoms). This they can do with the assistance of a healthcare provider. Returning to sport should occur in a gradual manner under the direction of an athletic trainer or physical therapist. Returning to full participation in sport should occur after fully returning to school/work activities. 

How long does it take to recover?

The majority of concussions recover fully in a relatively short amount of time (14 days or less for adults and 30 days or less for children). Unfortunately, there are cases and situations where concussion symptoms can persist because the brain needs some additional help to get back to normal function. 

Should someone receive care or treatment after a concussion? I

t is important to have oversight by a medical provider to assist in helping a patient who has sustained a concussion return to normal activities. ER doctors, primary care physicians, and athletic trainers are often the first health care providers to see people following a head injury. In some cases, they may recommend that a patient receive care or treatment from other health care providers such as a physical therapist, occupational therapist, speech and language pathologist, neurologist, concussion doctor, neuro optometrist, and neuro psychologist. Their recommendation will be based upon the provider’s experience and the patient’s symptoms following an injury. Sometimes providers may not be aware of some options that may be available to help get their patient better faster. 

How does physical therapy help people who have concussions?

The main goal of physical therapy following a concussion is to help gradually retrain the brain to process information and return to normal activity and function. Every concussion is going to present differently, so treatment can vary from one injury to another. The physical therapist will perform a comprehensive assessment and determine the most appropriate treatment strategy to help each patient address their impairments and deficits as well as work towards achieving their specific goals. Physical therapy may include aerobic activity, treatment for the neck, exercises for the eyes, interventions for the inner ear, balance training, reaction training, and sports/job specific activities.  

Concussions are a very complex injury and not fully understood. Despite our limited knowledge on the subject, there are many great things that can be done to help people feel better faster and to assist in managing symptoms. If you have any additional questions about concussions or are curious about what physical therapy can do for treating concussions, feel free to contact me at [email protected] or 920-991-2561. 

Patricios JS, Schneider KJ, Dvorak J, et al. Consensus statement on concussion in sport: the 6th International Conference on Concussion in Sport-Amsterdam, October 2022. Br J Sports Med. 2023;57(11):695-711. doi:10.1136/bjsports-2023-106898 

Advanced PT Pitches In to Move Research Forward

Dr. Barbara Van Gorp from the University of Iowa Rehabilitation Services & Physical Therapy presenting her research study with the support of Advanced PT in Sheboygan.

Advanced PT Pitches In to Move Research Forward The University of Iowa and Vanderbilt University Medical Center joined forces to study non-drug modalities to treat chronic pain. Sponsored by the National Institutes of Health, the clinical trial is focused on determining the effectiveness of Transcutaneous Electrical Nerve Stimulation (TENS) for individuals with fibromyalgia, neck and back pain. Advanced Physical Therapy & Sports Medicine is one of five physical therapy partners helping with the study across a six-state area.

Clinicians from Advanced PT locations with expertise in working with fibromyalgia patients as well as TENS are contributing to the pragmatic clinical trial, which uses a normal healthcare setting instead of a university-based research center. The goal of the trial is to determine if the addition of TENS to physical therapy for patients with fibromyalgia helps to reduce pain, increase adherence to physical therapy, reach personal functional goals, and decrease medication use.

A recent study established the efficacy of TENS for the treatment of musculoskeletal pain in fibromyalgia patients; this study seeks to gain further insights in what is considered to be the first pragmatic trial conducted in physical therapy practices.

A chronic condition, fibromyalgia is characterized by widespread musculoskeletal pain accompanied by fatigue, sleep disturbance, and cognitive symptoms. Individuals with the condition often have reduced activity levels due to the fact that activity itself can increase pain. The use of a TENS unit, which delivers electrical impulses through the skin via attached electrodes, can reduce the pain signals going to the brain, which may help relieve pain and relax muscles.

It is hoped that the data, once collected and analyzed, will have significant ramifications for how to better treat individuals with chronic pain without the use of drugs. Advanced PT is providing eligible patients the opportunity to participate in the study. To learn more or to schedule an appointment, call 920.991.2561.

The following clinic locations are participating in the clinical trial, which continues through 2024:

• Appleton North (2105 E. Enterprise Ave., Suite 113, Appleton WI)

• Appleton West (1640 N. Casaloma Dr., Appleton WI)

• Fond du Lac (355 N Peters Ave., Fond du Lac WI)

• Iola (115 N. Main St., Iola WI) • Marinette (1931 Marinette Ave., Marinette WI)

• Menominee (3841 10th St. Suite A, Menominee MI)

• Ripon (401 Eureka St., Ripon WI)

• Sheboygan (2124 Kohler Memorial Dr., 110A, Sheboygan WI)

• Stevens Point North (641 N. Division St., Stevens Point WI)

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To learn more about the study from their website, click here.

Advanced PT Recognized with Community Heroes Award

2023 Community Day of Service

Advanced PT Recognized with Community Heroes Award It’s important to craft a mission statement wisely. You only get one sentence, and it must stand the test of time.

Ours goes like this: The mission of Advanced Physical Therapy & Sports Medicine is to provide individualized care based on clinical expertise with a commitment to patient advocacy, education, and community service.

Fast forward 25 years since the creation of that sentence, and those words ring true. Well, maybe one of the words has undergone a change in definition: community. In 1998, Advanced PT consisted of a single clinic location in Appleton, so “community” meant just the Fox Valley.

Now there are more than 30 clinics throughout Wisconsin.

But growing larger does not mean losing touch with what got you here in the first place: a commitment to doing things the right way.

As testimony, consider Advanced PT’s recent recognition as “Community Heroes” by the Wisconsin Office of Rural Health. Part of National Rural Health Day, which is celebrated on the third Thursday in November, the award is bestowed to practices and individuals for their outstanding contribution to improving the quality of and access to rural healthcare.

It also highlights the unique challenges rural communities face: provider shortages, an older population, and lack of transportation.

The Wisconsin Office of Rural Health describes our rural communities as “wonderful places to live, work, and visit. They are also communities where health care providers deliver innovative, affordable, and holistic primary care.”

Honoring the community-minded, “can-do” spirit that prevails in rural Wisconsin, the award recognized Advanced PT clinics in Ripon, Iola and Marinette.

PJ Christopherson, Clinic Director at the Advanced PT location in Ripon, views the award as a natural extension of the founders’ vision. “We value supporting rural health care,” Christopherson said. “That’s been in our DNA from the beginning, not only to serve communities but to be part of them, growing with them and making them stronger.”

Adam Wirtz, Advanced PT Clinic Director in Iola, embraces the role he and his colleagues play to improve the quality of life for patients and communities.

“In America right now—for a lot of reasons—access to good quality health care is restricted in rural areas,” said Wirtz. “We take pride in working hard to address the unique healthcare challenges that rural citizens face today. It’s an honor to be recognized for our efforts.”

Serving communities for over 25 years, Advanced Physical Therapy & Sports Medicine is grateful for this award recognizing our commitment to rural health. We are proud to support the communities we work in, because we live in them too!

A Physical Therapist's Guide to Snow Shoveling Safety

Hello, everyone!

As a physical therapist, I’m here to share some important tips about snow shoveling. It’s a common winter chore, but if not done properly, it can lead to some aches, pains, and or injuries. So, let’s dive in!

Choosing the Right Shovel:

The first step to safe snow shoveling is choosing the right shovel. Look for one with a curved handle. This can help you keep your back straighter while shoveling.

Also, a smaller blade will require you to lift less snow, reducing the strain on your body.

Warm-Up Exercises:

Before you start shoveling, it’s important to warm up your body.

Try marching in place or walking for a few minutes.

Follow this with gentle stretching exercises for your back, arms, and legs to prepare them for the activity ahead. 

Your Physical Therapist can help you identify any specific stretches or areas to stretch that would benefit you most.

Proper Lifting Techniques:

When you’re shoveling, remember to lift with your legs and not your back.

Stand with your feet hip-width apart for balance and keep the shovel close to your body. Bend from the knees, not the back, and tighten your stomach muscles and buttocks as you lift the snow. Avoid twisting movements. If you need to move the snow to one side, reposition your feet to face the direction the snow will be going.

Potential Risks and Injuries:

Improper snow shoveling can lead to various injuries. These include strains and sprains, particularly in the back and shoulders. In severe cases, it can cause heart-related illnesses like heart attacks.

Remember, it’s a strenuous activity that raises your heart rate and blood pressure. Always listen to your body and stop if you feel pain or discomfort.

Watch for Overexertion:

Overexertion is a serious concern when shoveling snow. Be sure to take frequent breaks and drink plenty of water. If you feel any signs of overexertion, such as dizziness, sweating excessively, or shortness of breath, stop shoveling immediately and seek medical attention.

Conclusion:

Snow shoveling is a necessary part of winter for many of us, but it’s important to do it safely. By choosing the right shovel, warming up, using proper lifting techniques, understanding the risks, and watching for overexertion, you can keep yourself safe this winter season.

If you have any questions, please contact your physical therapist for further guidance.

Stay safe and warm out there!

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Dr. Chris O’Connell is an Orthopedic Certified Specialist at our Appleton North Clinic on Enterprise Dr.