Seasonal Safety Tips http://www.drstopa.com/blogseasonal-safety-tips.html Find articles regarding health and safety. en-us NYK RSS Feeder Snow Shoveling Safety Tips http://www.drstopa.com/blog/seasonal-safety-tips/2012/02/13/snow-shoveling-safety-tips/ Mon, 13 Feb 2012 12:11:34 -0500 <div class="flag " data-action="msg-flag" title="Click to flag email for follow up"> &nbsp;</div> <div aria-label="Message body" class="msg-body inner undoreset" id="yui_3_2_0_12_132914564359323" role="main"> <div id="yiv1871415843"> <div> <div style="font-family: times new roman, new york, times, serif; font-size: 14pt"> <div> This winter, incorrect shoveling will cause unnecessary pain and injury to the low back, neck and shoulders to many Northville residents.&nbsp; Most of these injuries can be prevented.&nbsp; There are many other causes of shoveling pain and injury such as twisting and bending from the waist and overall extension of the body.&nbsp; To avoid back and neck pain this winter, please follow these snow shoveling safety tips:</div> <ul> <li> Do not shovel if you have had a serious spinal, lung, or cardiovascular condition.</li> <li> Do warm up exercises such as knee bends (25 reps/3 sets) and shoulder rotations doing big and small circles.</li> <li> Dress for the weather.&nbsp; Try to wear a long coat to protect the low back muscles from the cold air.</li> <li> Always try to stand straight and bend from the knees.&nbsp; Do not bend from the waist and always handle small to moderate loads.</li> <li> Push rather than lift the snow and toss the snow close by rather than twisting and throwing.</li> <li> Try to use arms, legs, feet and thighs in a smooth, coordinating motion to throw the snow.</li> <li> Change grip and stance often to avoid overusing the stronger side of your body.</li> <li> Pace yourself, don&#39;t overextend and rest frequently.</li> <li> Don&#39;t shovel in extremely frigid weather.&nbsp; The heart handles a large load while shoveling.&nbsp; Exertion and frigid air causes a burden on the cardiovascular system.&nbsp; This can lead to a heat attack.</li> <li> If your health is a risk factor, don&#39;t take a chance.&nbsp; Ask a neighborhood youngster for help.&nbsp;</li> </ul> <p> What should you do if you slip and fall:</p> <ul> <li> If you are on the ground with someone, have that person call EMS.</li> <li> If nothing is broken get to your spinal care physician (to check for whiplash or any misalignment&#39;s in the spine).</li> <li> Get an extensive spinal examination from head to tail from a Chiropractic Physician.</li> <li> Ice for 20 minutes on affected area and off for 1 hour - repeat this sequence 3-5 time in a day.</li> <li> Do not move, stretch, or exercise affected areas.</li> <li> Do not put heat on affected areas.&nbsp; This will increase inflammation and pain.</li> <li> Elevate any affected limb especially if swollen.</li> <li> Do not wait to get an examination.</li> <li> Get an examination even if you have no pain.&nbsp; Symptoms are the last sign of damage to the body.</li> </ul> <p> This material is brought to you by Dr. Stopa at Main Street Family Chiropractic Center, P.C. at 109 W. Main Street in Downtown Northville.&nbsp; For questions, please call (248)735-9800</p> <p> &nbsp;</p> <p> &nbsp;</p> </div> </div> </div> </div> <p> &nbsp;</p> Preperation for Outdoor Winter Activities http://www.drstopa.com/blog/seasonal-safety-tips/2011/12/16/preperation-for-outdoor-winter-activities/ Fri, 16 Dec 2011 15:06:26 -0500 <p> When snow, ice and frigid weather blast into town, watch out!&nbsp; Taking precautions and being safe around ice and snow will allow for a much easier (not warmer) winter season!</p> <p> Slipping on sidewalks, climbing awkwardly over snow banks, wearing the wrong kinds of clothing or shoes, and even shoveling snow the wrong way can lead to spasms, sprains and strains.&nbsp; Simply walking outside in the freezing weather without layers of warm clothing can intensify joint problems and cause a great deal of pain.&nbsp; As muscles and blood vessels contract to conserve the body&#39;s heat, the blood supply to extremities is reduced.&nbsp; This lowers the functional capacity of many muscles, particularly among the physically unfit.&nbsp; Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.&nbsp;</p> <p> <strong><span style="font-size: larger"><font size="4">Shoveling Snow</font></span></strong></p> <p> Shoveling snow can wreak havoc on the musculoskeletal system.&nbsp; The Michigan Association of Chiropractors offers these tips for shoveling snow:</p> <ul> <li> If possible, shovel snow later in the day.&nbsp; Many back injuries occur in the morning, since the tissue around the spine is not warmed up or loose after a night of rest.&nbsp; If you must shovel snow in the morning, be careful.&nbsp; Listen to weather forecasts so you can rise early and have time to warm up to shovel before work.</li> <li> Layer clothing to keep your muscles warm and flexible.</li> <li> Do some warm-up stretching before you grab that shovel.&nbsp; Shoveling can strain &quot;deconditioned&quot; muscles between your shoulders, in your upper neck, lower back, buttocks and legs.</li> <li> When you do shovel, push the snow straight ahead.&nbsp; Don&#39;t try to throw it.&nbsp; Walk it to the snow bank.</li> <li> Avoid sudden twisting and turning motions.&nbsp;</li> <li> Bend your knees to lift when shoveling.&nbsp; Let the muscles of your legs and arms do the work, not your back.</li> <li> Take frequent rest breaks to take the strain off your muscles.&nbsp; A fatigued body is more prone to injury.</li> <li> When shoveling snow, be heart smart.&nbsp; Stop if you feel chest pain, get really tired, or have shortness of breath.&nbsp;</li> </ul> <p> <strong><span style="font-size: larger"><font size="4">Winter Sports</font></span></strong></p> <p> Winter sports like skating, skiing and sledding can cause painful muscle spasms, strains or tears even in the fittest body.&nbsp; Before you start any winter sport, you must warm up.&nbsp; Skipping your warm-up may lead to injuries.&nbsp; The Michigan Association of Chiropractors suggest that you start with some light aerobic activity such as jogging, biking or fast walking for about 7-10 minutes before jumping into your winter sport of choice.&nbsp; Follow these tips:</p> <ul> <li> For skiing - do 10-15 squats.&nbsp; Stand with your legs shoulder width apart, knees aligned over your feet.&nbsp; Slowly lower your buttocks as you bend your knees over your feet.&nbsp; Your knees should not go past the length of your feet.&nbsp; Stand up straight and repeat.</li> <li> For skating - do several lunges.&nbsp; Take a moderately advanced step forward with one foot.&nbsp; Let your back knee come down to the floor while keeping your shoulders in a vertical line over your hips.&nbsp; Repeat the process with your other foot.</li> <li> For sledding/tobogganing - do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow.&nbsp; Either sitting or lying on your back , pull your knees to your chest and hold for up to 30 seconds.</li> <li> Don&#39;t forget cool-down stretching for all of these sports.&nbsp; At the bottom of the sledding hill, for instance, before trudging back up, do some more knee-to-chest stretches, or repetitive squatting movements to restore flexibility. &nbsp;</li> </ul> <p> After any of these activities, if you are sore, apply an ice pack to the affected area for 20 minutes, then take it off for an hour and repeat 3-5 times each day over the next couple of days.&nbsp; If you continue to feel muscle soreness, a massage may help, however if you feel pain or strain after your winter activity and it has not gone away after icing for a couple of days, you may want to set up an appointment with your local doctor of chiropractic for an evaluation. &nbsp;&nbsp;</p>