Whether you are doing a thorough cleaning of your house or tackling that outdoor to do list, follow these tips to avoid injury.

• Warm up.  It might seem silly to perform a warm up before cleaning or doing yard work but a few gentle stretches before working can prevent pain and soreness.
• Know your problem areas.  If you are prone to back injuries, then you don’t want to put unnecessary stress on it.  For example if you have thumb arthritis, you will need to be careful with prolonged pinching or grasping.
• Pace yourself.  Take frequent breaks and replenish fluids to prevent dehydration.  It can be a long and physically demanding task to clean your house or yard, so space it out and don’t try to do it all in one day.  By taking breaks you will give your muscles time to rest and decrease the risk of injury.
• Break up a big job into smaller ones. If you are attempting a big job, especially alone, it is important to tackle that job with a plan. Break the one big job down into more manageable, smaller jobs and complete those tasks one at a time.
• Avoid prolonged repetitive motions during activities such as cleaning, yard work, or decorating.  Once again take frequent breaks and stand up or walk to get out of a bent position.  Keeping your back in a sustained flexed position will lead to back pain and possible injury.
• Wear proper footwear. Avoid wearing flip flops, sandals, or slippers.  This will not only protect your feet but also decrease your risk of falls.
• Be careful on ladders! The ladder should be placed on a firm, level surface.  Avoid overreaching to decrease your risk of falls.  A good rule of thumb to follow is that your belly button should never pass the side of the ladder.  While inside, avoid climbing on furniture and use a step stool instead.
• Protect your knees.  While cleaning or working in the garden kneel onto a pad and avoid overreaching while in this position.
• Mind wet floors!  Accidents from slipping and falling can be severe.
• Use proper body mechanics.  When you do lift, use proper form!  Separate your feet, shoulder-width apart, keep your back upright and bend at the knees (squat) while tightening the stomach muscles.
• Ask for help!  Instead of lifting that heavy object by yourself, wait and ask someone to help you.
• Listen to your body! If you are having pain, then stop and take a break. I know we are inclined to want to finish the job, but fighting through the pain could turn a small problem into a larger one. Cleaning tasks can be strenuous on your body and your body will tell you exactly how it feels. If it is telling you to stop, listen!

If you’re reading this blog post, you’re likely a CrossFit athlete or interested in the sport. For those who stumbled upon this article and are curious to learn more about it, let’s start with some background info.

What is CrossFit? According to CrossFit.com, it is a form of exercise that involves “constantly varied functional movements executed at high intensity across broad time and modal domains.” CrossFit combines weight training with gymnastics and cyclical cardiovascular modalities such as running and rowing to allow people to move and live well. CrossFit incorporates a community based, family-like atmosphere and is appropriate for all fitness levels under the guidance of a certified Coach. If you have any concerns for your health, check with your doctor before beginning any exercise regimen.

As a Doctor of Physical Therapy, I find it fun and challenging to incorporate the things I’ve learned in CrossFit into my physical therapy practice. CrossFit incorporates functional movements that help us move better and more efficiently in our daily lives. I would like to offer you some ways that I can teach you to move better in your daily life through functional movements commonly practiced in CrossFit.

Burpees for Fall Recovery: Concerned for yourself or a loved one that he or she might fall and not be able to get back up? Look no further! A burpee involves finding a proper movement strategy for lowering yourself down to the ground, and then getting back up. If you or your loved one can do a burpee, you never have to worry about this again.

Air Squats for Independence: Have you realized that you need to use your arms to stand up from a chair or felt sympathy for an elderly person that needed help standing up? It’s safe to say that most people never want to lose their independence to stand on their own accord. Through the help of a skilled PT, we can work together to ensure than you keep your independence and more.

S2-OH I Can Do that! CrossFit often uses acronyms like ARMRAP and metcon. S2OH stands for “shoulder to overhead.” Do you struggle with reaching for things in tall cabinets or with having the strength to do so? Maybe you need to be able to hoist your kayak atop your vehicle for your weekend adventures. Learning to perform any variation of S2OH movements such as the push press or push jerk can help you achieve those functional activities without the help of someone else.

Deadlifts & Back Pain: How many times a day do you bend over to pick something off the floor? That’s exactly what a deadlift is. Many people fear deadlifting and believe the myth that it’s bad for your back. Do you have a manual labor job that causes you to lift heavy objects repeatedly? Are you an athlete looking to build your posterior chain, but want to make sure your back stays healthy for years of sport? Learning proper deadlifting technique can allow you to work and train safely and eliminate the risk of back pain now and for the rest of your life.

Personally, I’ve snatched a table over my head to carry it onto my porch, and performed a muscle up to hop onto a brick wall to pose for a picture at Marshall University after graduating with my DPT. I would love to use my expertise as a Physical Therapist to teach you how to incorporate some basic movements commonly practiced in CrossFit to help you move better, relieve your pain, and stay healthy.

Injuries or progressive worsening of pain over time may ultimately bring up the conversation of surgery to relieve the symptoms. Not only is surgery itself a big decision, but people often have multiple variables to weigh in making this stressful decision. This may include time off work, lost wages, or arranging a friend or family member to temporarily assist you during the early phase of post-op recovery. However, going under the knife isn’t always the answer. I want to highlight some tips and alternative avenues to achieve pain relief and getting back to your normal self.
 1. Ask Questions. When you’re consulting with a physician or orthopedist, ask about treatment options and get informed about all possible roads to recovery. Having a conversation about treatment outcomes can only give you more knowledge about which option works best for you. If you have been told surgery is the only way and you’re not satisfied or just wish to have more information before making a decision, seek out a second opinion. Another doctor may be aware of alternative treatments that could work for you.
2.  Seek Conservative Care. Physical therapy has been shown to be as effective or produce similar outcomes for some conditions compared to surgery. Back pain from spinal stenosis and knee pain due to arthritis are just a few examples of conditions that therapy can be successful in treating. Fortunately, law changes over the previous few years have allowed patients direct access to physical therapy. Meaning you may no longer need a referral from a medical doctor to receive therapy, only approval by your insurance company. Direct access has been proven to speed recovery and save time and money. Instead of waiting several days to get into your primary care doctor, or likely even longer if waiting for an appointment with an orthopedist, a visit with a physical therapist can be accomplished within the same or next day. A simple call to your insurance or your local therapy clinic will tell you whether or not your insurance covers services without a referral.
3.  Don’t Put Off Your Pain. Many patients may suffer from an injury such as a rolled ankle or wake up with pain in their neck or back and put off treatment thinking it will get better on its own. Unfortunately, things may continue to linger or worsen over time and develop into chronic pain. Research hasproven a better prognosis for outcomes when early treatment in achieved. For example, getting formal treatment within 16 days of developing low back pain has led to better outcomes. If symptoms haven’t improved within a few days, make a decision for your health and seek a consult from a physical therapist.
4.  Be Proactive. Whether you have aches and pains or wish to continue being pain-free, be proactive in creating a healthy lifestyle. This includes getting into a regular exercise routine a couple times a week, eating healthier, or altering your lifestyle to reduce unhealthy habits such as smoking. Your body needs movement to stay healthy and even something as simple as a 30-minute walk five times a week has shown improvement in bone, joint, and heart health. If you have pre-existing health conditions, speak to a medical professional prior to initiating a program to determine both safe and appropriate exercise.

​ To Schedule An Appointment
Call 304.525.4445

HPT is proud to announce the grand opening of our fourth location in Kenova, WV! Starting today, June 29th, you can find us at 907 Oak Street, across from Evaroni’s Pizza. You may recognize Derrick White, DPT, from our Huntington and Barboursville locations, and Staci Elmer, PTA, from our Huntington clinic. Derrick will be in Kenova on Mondays and Wednesdays from 8:00am-5:00pm, and Fridays from 8:00am-4:00pm. If you would like to make an appointment, you can call our main office at 304-525-4445, or the Kenova clinic at 304-697-9589. HPT is looking forward to this new journey, and helping you get back to what you love. Thank you for all your support as we continue to grow!