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Traumatic skiing and snowboarding injuries can affect multiple body parts including your spine, knee, ankle, shoulder, pelvis, wrist, and hands. Overuse injuries are also widely reported including shin splints, back pain, patellofemoral pain, Achilles tendonitis, and ankle and wrist sprains. 

In 2019,  knee injuries are the most reported injury in skiers, ranging from 27 to 41 percent of all injuries.¹  Of this, ACL and MCL injuries make up 10% to 33% of all ski related injuries. A review by the American Academy of Orthopaedic Surgeons (AAOS) found that 92% of snowboarding injuries were caused by falls.² Other causes of injury from Alpine sports can include fatigue, muscular imbalances (leg dominance), improperly fitting equipment, and collisions.

Upper extremity injuries are more common among snowboarders while lower extremity injuries occur more often among skiers. This is explained by the differing equipment used and mechanisms of falling. Forward falls from snowboards result in dislocations of the shoulder whereas skiers are more likely to injure their knees and thumbs.

Preparing the body to be as efficient as possible begins before you go. The ideal program should be targeted to muscular endurance, overall strength, and enhanced balance. Performing these activities year-round will allow your body to properly respond to the unusual demands of these snow sports. 

A sport-specific conditioning program covers major muscle groups and mimic motions on the slopes to assist in preventing these common winter sports injuries and keep you feeling your best on the slopes. 

As with all exercise programs, you need to use common sense when performing your routine and start every session with a proper warm up. It is always advisable to check with your doctor before beginning any fitness program. 

Better. Begins. Here.  Let us help you stay on the slopes longer and prevent the risk of injury from skiing and snowboarding with sport-specific conditioning.  Try this simple Y balance test to assess your readiness for the slopes:

1. Place tape on the floor in the shape of a Y or place three markers on the floor. 
2. Stand on one leg with your knee slightly bent and move the other leg in each direction along the Y (forward, side, behind) as far as you can. 

Y Balance Pre-Test:

If you are having difficulty controlling any portion of the movement, please contact H&D Physical Therapy to schedule a screen. We will work with you to design a personalized sport-specific program that addresses your specific needs.

References: 

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6299353/
2. https://www.researchgate.net/publication/321580362_Comprehensive_Review_of_Skiing_and_Snowboarding_Injuries

For more tips, join us for a free webinar on January 20, 2020 5PM:

“Hit the Slopes Safely and Stay Injury-free this Winter“

Dizziness, imbalance, and falls are a significant problem for older adults and one of the most common reasons for hospitalization or visit to the doctor. An estimated 95% of hip fractures are due to falls and  an older adult dies every 15 minutes due to injuries from a fall—this is a 30% increase over the past decade.

Are you  feeling a bit overwhelmed by the thought of falling?  Change your mindset from being on the defense and only treating imbalance and falls after they occur to being on the offense with these 5 simple actions.

1. Talk openly with your primary health care provider

Falling or losing your balance can be stigmatizing. You may feel uncomfortable displaying vulnerability or you fear worrying loved ones.  Don’t blame yourself; it is impossible to prevent all falls. More than 1 in 4 older adults fall each year but less than half tell their doctor.  Falling once doubles your chances of falling again and increases the possibility of serious injury.

If you’ve had a fall or experienced dizziness, at your next appointment have the following discussion with your health care provider:

• Offer details about your falls and balance history. There may be medical factors influencing your balance systems that could be addressed. Early detection leads to early intervention and prevention of falls.
• Review all prescription and over-the-counter medications as certain medications are linked to an increase risk for falls. Older adults who take 4 or more medications are more likely to fall.
• Ask about taking vitamin supplements to improve bone, muscle and nerve health. Vitamin D and magnesium deficiency can increase your fall risk.

2. Get your eyes examined

See an ophthalmologist immediately if you experience changes in your vision such as clouded, blurred or dim vision or sensitivity to light and glare.  Your eyes are extremely important for balance and stability.  Conditions such as cataracts, glaucoma, or macular degeneration, can increase your risk for falling. According to research, obtaining early cataract surgery, in just one eye, can significantly reduce your chances of falling.  

Schedule an appointment for an annual eye examination to check for changes in your vision.  If you need glasses, get them.  If you wear glasses or contacts, check to see if your  prescription should be updated.  If your glasses are scratched or broken, replace them.

3. ‘Fall-proof’ your home

Many falls occur in the perceived safety of our own homes. Hard and wet floors make the kitchen and bathrooms the most dangerous rooms in the home. Take the time to ‘fall-proof’ every room in your house.  Determine which areas can be made safer with the following adjustments:

• Reduce clutter and remove anything you can trip over from stairs and walkways
• Remove or safely secure throw rugs with double-sided tape;  use non-slip mats in the bathtub and shower
• Improve the lighting in your home, especially in poor-lit areas;  use light-weight curtains, shades or blinds to reduce glare from windows
• Move items you use frequently in easy reach to minimize use of a step stool
• Install grab bars and handrails in high-risk areas (bathroom, stairs).

4. Exercise daily

Exercise is proven to be extremely beneficial with reducing the risk for falls.  Although exercise can provide tremendous benefits with respect to improving balance and fall risk, not all exercises are beneficial. A multi-component exercise program that addresses balance, strength, flexibility, and endurance is most effective.   Click here  for a step-by-step guide to 6 balance and strengthening exercises to get you started.  

We also offer a weekly online group balance and exercise class. Learn more and make a reservation HERE. 

Tai chi exercise has also demonstrated strong fall prevention results. Tai chi is an ancient Chinese martial art which is practiced globally for its various health benefits. It involves meditative and purposeful movements which often require people to move and shift their bodies into repetitive and very functional positions. You can find tai chi instructions and videos online or take classes, sometimes offered for free in community-based settings.

5. Schedule a physical therapy evaluation

Our body systems have a pesky way of weakening and slowing down as we get older. Taking that ounce of prevention now can slow or even reverse some of these processes.  If you have fallen or are concerned about falling, consultation with a physical therapist is recommended. 

A physical therapist can perform a comprehensive evaluation of your balance and musculoskeletal systems and provide you with personalized assessment of your risk for falls and individualized exercises aimed at improving your stability.

We do not have to accept falling as an inevitable part of aging.  Implementing any of these 5 strategies has been proven effective in reducing the risk of falling.  We hope you start with at least one today.

For more information, click HERE to access the video recording of the webinar Prevent Falls with Better Balance

By Dr. Kathy Uy, PT, DPT, CFMT, OCS

As the COVID-19 pandemic rages on, so does our neck and back pain.  Proper office ergonomics — including correct chair height, adequate equipment spacing and good desk posture — can make working from home more comfortable.  Here are some tips to make your home work space work for you. 

Start by creating a designated work space and then make modifications to support good posture.

Seating:   Whether you are working at a desk or kitchen table,  sitting in a chair with a straight back helps you avoid slumping and provides needed support to your back and neck.  Adjust the chair height so your knees are about level with your hips.  

Make sure you can sit back in your chair with your feet resting on the floor. If the chair is too deep, you can place a pillow or firm cushion behind you. If the chair is too high, place a book or footstool under your feet.

Proper arm support decreases pressure on your neck and the load on your back.  If your chair has arm rests, keep your elbows close to your body with a 90 to 120 degree bend. If you use an armless chair,  tuck a pillow into your lap to support your elbows

As you work, check periodically to ensure you’re sitting back in your chair with shoulders dropped , rolled back and relaxed. 

Computer monitor: Check the height and distance of your monitor.  Placing the monitor an arm’s length away with the top of the screen at eye level prevents craning, squinting, slouching along with decreasing eye and muscle strain.  Sturdy books , a ream of paper, a monitor riser or adjustable laptop stand all are good options to help you hit the ideal height.  Try tilting the screen to find the optimal angle for easy reading.  Consider a desk lamp to reduce glare.

Keyboard and mouse:  When using the keyboard and mouse, keep your wrists straight and your hands at or below elbow level.  If you are using a laptop, once the monitor is at eye level, the keyboard  will be too high and an external keyboard is necessary to prevent wrist pain.  The external keyboard should be placed within easy reach on the desk as close to you as possible.

Cell phones:  The stress in your neck muscles caused by repeatedly tilting your head to hold your phone can cause neck pain or spasm. Prop your phone up in front of you on a stand or against something sturdy and use the speaker function, if possible.  If privacy is needed,  earbuds with a microphone or a wireless  bluetooth headset leave you hand’s free to multitask while maintaining good posture.

Finally, structure breaks from your work area and move around.  A recent study reported that 37% of remote workers stayed productive by taking short breaks during their work day.  Keep your muscles loose and joints less stiff by standing  up or walking about every 30-45 minutes.  Give your eyes a rest by looking away from your computer and focusing on a distant object multiple times throughout the day. 

When you cannot leave your desk, take a few deep breaths and perform simple stretches. Your eyes and body will thank you.

If you have any questions or would like to connect to make an appointment, please click on the button below!

Join us for a free webinar on Oct 21, 2020 5PM:

“Working from Home during the pandemic; Expert Tips and Treatments to stay pain-free“

First & foremost, we would like to extend our most sincere wishes to you, your families and loved ones that you are safe and healthy, and are making it through this crisis without too much hardship.  Fortunately, the staff at H & D Physical & Occupational Therapy are healthy at this time.  Since the onset of “shelter in place”, we have been offering significantly reduced office hours supplemented by Home Visits and our New TeleHealth and TeleWellness services.  Given that NY State Department of Health considers PT’s and OT’s to be an essential service and more of us are ready to return to work, we will be gradually expanding our office hours and reopening all of our offices.  This will be for patients who require our services in person and are comfortable coming to and returning to the offices.

We are reopening our Midtown office and expanding staffing and hours at our  88th St and Yorkville offices on Monday May 18, 2020.   We would like to make you aware of the following precautionary procedures that have been instituted to ensure everyone’s safety.  Given the ever changing nature of this situation, certain aspects of these protocols may change over time.

In accordance with New York State Department of Health laws, everyone who enters the office will be required to wear a face mask.  Our entire staff will also be donning face masks.  

We will provide hand sanitizer to everyone who enters the office, and will require each individual to thoroughly wash and/or sanitize hands upon entry.

We will take the temperature of every individual entering the office utilizing a no-touch infrared thermometer.  If an individual is found to have a temperature above 99.6 F, s/he will be asked to reschedule their appointment for another time and be instructed to contact their primary care physician (PCP).

We will observe recommendations for physical distancing by spacing out appointments to avoid having more than 1 or 2 patients in the waiting area at any time (depending on which office you go to).  Following initial screening, you will be  escorted to a private room or the gym depending on individualized treatment and/or therapist.

We will observe all recommendations for infection control regarding the cleaning procedures of all surfaces that patients and therapists come in contact with.

We request that you attend your visits alone.  We recognize that there may be situations when this is not possible.  If that is the case, we request that you inform us at the time you are scheduling your appointment.  We will address each circumstance on an individual basis.  The assessment will be done by our clinical policy and procedure team which has been set up in advance to address these type of issues.

In summary, our COVID-19 safety protocols are as follows:

• Prioritizing Cleanliness: All rooms and high touch areas will be disinfected frequently. Disinfectants, hand sanitizer, and related supplies will be available to staff and patients at all times. Staff will open doors for all patients, and wash hands between each patient interaction.
• No ‘waiting rooms’: Patients will be asked to arrive when it is time for their appointment to avoid waiting.
• Staggered Appointments: We will be staggering the appointments to ensure adequate time to wipe down spaces in order to maintain a safe and clean environment.
• Screenings: We will be screening patients over the phone and at the time of their appointment to ensure they are healthy.
• Reduced & Healthy Staff: Any of our staff who can work virtually will be working outside of the office, and all staff will be screened daily to ensure they are healthy.
• Protective Equipment: Our staff and patients with appointments will wear a mask and gloves at all times. We ask that all patients come to their appointment with a mask! 

If you have any questions concerning the information contained in this correspondence, please feel free to contact us at anytime.  Thank you for your cooperation in these matters.  We really have missed and look forward to seeing you when you feel safe in returning!  

Sincerely,
Entire Staff of H & D Physical & Occupational Therapy