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!

We all have been through challenging and unprecedented times these last few months. Changes in work routines, family routines, social activities and the like have made it inconvenient at the least for all of us. However, now that restrictions are beginning to ease, and rules are slowly changing, many of us are anxious to return to the physical pursuits of our choosing. As we return to our favorite activity let us keep some sound principals in mind.
ADJUSTMENT:
Regardless of the chosen activity one should not expect to be able to pick up exactly where they left off. The longer one has been off, potentially the more critical. This may include such ideas of decreasing the resistance if weight training, shortening the distance of your run or simply the time of your workout period. Keeping some type of record as you return can serve to make this adjustment easier. This record can serve as a starting point from which one can adjust.
PREPARATION:
Given the fact that your activity level has diminished, preparation is crucial. As one returns to any activity from which they have been away, keep in mind a few prudent ideas. Warm up should be a vital part of any activity. Take that few minutes to perform adequate stretching of the muscle groups of involved. Full preparation should include attention to dietary concerns. These would include proper nutrition and most importantly making sure you are fully hydrated long before you start the activity. As summer blooms and the heat index rises this is of critical  concern.
 EQUIPMENT:
If appropriate, one should make sure that any equipment to be used should be checked to ensure that all is in proper order. This may be considering your footwear, life vest if water skiing or rafting and perhaps making sure your bike is in proper working order as you return to the road or trail. One should make sure you are wearing the best clothing appropriate for the activity and climate.
CONCLUSION:
We all should remember as we return to our respective activity that we should be aware of safety measures already established. Although inconvenient and a deviation from the norm, we all must adapt. One should consider still wearing mask where and when appropriate. These may include gyms or weight rooms. Consider the size of the facility and proximity of the group in that given workout area. Social distancing should still apply. Hand washing as well as washing of equipment when warranted. These rules will be in effect for the foreseeable future until medical authorities deem otherwise. Keeping these ideas in mind will help ensure a safer return to activity for all.
 

​Prior to this Pandemic about 15% of the US population worked full time or part time from home.  With mandates that non-essential workers stay home that number has increased.  Many of you may have set up your home office in the dining room, den or bedroom.  You need to put some thought into the set up because you will be spending many hours in that chair, at that desk or table.  You may get away with slouching into a comfortable chair to read or play video games for an hour or two, but sitting in a chair for 8 hours a day is different.  Proper ergonomic work stations have become the norm for many businesses, but you may not have the space at home or the resources for all new furniture.   You have to get creative.
 
-You have to start with a sturdy straight back chair.  A dining room chair may suffice, but if you have a desk chair with wheels that is even better, so it can be moved easily without having to lift it to change positions.  Make sure that you sit back in your chair. If you put a rolled towel or lumbar roll in the small of your back it will make slouching while seated much more difficult.  Make sure your feet rest comfortable on the floor so there is not a lot of pressure on your thighs that may restrict blood flow to your lower legs.  If your chair is so high that your feet don’t reach the floor rest them on a box for support. 
 
-If you have to lean forward to see something more clearly it is safer to bend forward from the hips rather than flexing the spine every time. 
 
-Interrupting sitting every 30 minutes is recommended.  If you have to make a phone call stand up and walk around.
 
-Standing desks are a good alternative for periods of time, but not all day.  It is best to sit a while and stand a while and change positions from sitting to standing every 30 minutes.  Standing for prolonged periods increases the likelihood of developing varicose veins.  Standing to work requires more energy than sitting and puts a greater strain on the circulator system.  Moving around frequently is the key.
 
-Try not to sit on your bed with legs out in front of you and computer in your lap.  If you do this have someone snap a picture of you and it will be clear that your spine is not properly supported in this position.
 
-Put your computer in front of you  and make sure that  when you sit up straight you can see it right in front of you without bending your neck.   Many work surfaces are too low so you may have to elevate your screen on books to have it at the correct level.
.
-Make sure the lighting in the room is good, so you don’t have bend over and squint to see the screen.  You may have to put a lamp to the side of your computer.  It is best not to have your back to the window , as it may cause a glare on your screen.  Don’t face the window either, so you are not looking into the light.  It is best to have your screen perpendicular to the window.
 
-If you have to look at documents, do not place them down on the desk or table, so you have to look down frequently.  Document holders that attach to the computer screen will help keep your neck straight while you are looking at documents.
 
-Put your mouse and keyboard at a height where your elbows are at an 80 degree angle while keyboarding.  Avoid resting your wrists on the hard surface of the desk.  The nerves that cross the wrist into your hand will not appreciate the pressure,  especially if you are prone to Carpal Tunnel Syndrome.  If you are not typing/keyboarding, let your hands rest in your lap or at your sides and relax them.
 
-You have probably picked up on a common theme here.  Posture, posture, posture.  Keep the spine in a neutral position for as much of the day as you can and the likelihood that you will develop back or neck pain is much diminished.  If you  get up and move around every 30 minutes, it is good for the spine and your circulation.
 
-It is also a great idea to go out and take a walk.  Walking has powerful health benefits.  Walking 30 minutes a day 3 times a week has been shown to improve cardiovascular endurance and reduce blood pressure and weight.  It is also a great stress reliever.  In these difficult times that we are all experiencing, reducing stress is a must.

​Sally Oxley      
PT, CHT, OCS, Cert. MDT

Let me first say that all of us at HPT are missing our friends and our patients that we are no longer seeing since the Pandemic.  We hope you are staying home and staying safe.  All of our routines are different now than they were a month ago and with those changes are potential issues.

-Most of us are sitting more which can cause an increased incidence of back and neck pain.  A good strategy is to get up every 30-45 minutes and walk around for a few minutes.  Since sitting is primarily a flexion activity, we recommend back bends after sitting for a 30-45 minute period of time.  Do it with your back up against your kitchen counter, so you don't lose your balance.
​
Back bends: 

-As I drive around Huntington I see beautiful flowers, shrubs, trees and grass; not to mention  many more people working in their yards.  A good strategy to prevent back and neck pain as a result of this is to stand up every 15 minutes and spend 2-3 minutes bending backwards and looking up toward the sky.
 
Neck retraction and extension:

​-Too much sitting can also cause weakness in the legs and poor balance.  A good strategy here is to straighten your legs for 1-2 minutes every 30 minutes while sitting.
 
Hamstring stretch/knee extension:

​-Another helpful activity is raising up on your toes 20 times and raising your toes 20 times.  Place your hand on a surface to steady yourself.  Do 4-5 X per day.
 
Heel raises:

​-Upper back posture is also impacted by too much sitting.  Increased flexion of the upper back can affect the function of the neck and shoulders.  A good way to combat this is to place a rolled towel or lumbar roll behind you at the level of the lower shoulder blades while sitting, pull shoulder blades back and lean backwards.  Hold 3-5 seconds 10 X.  Do every 30 minutes.
 
Chair extension:

-Another good idea is standing with your back against the wall.  Pull shoulder blades together, hold for 5 seconds 10X, then push arms back against the wall and hold 5 seconds 10X.  

​Scapular retraction: 

​-While you are at the wall turn around and place your hands against the wall.  Slide your hands against the wall to keep shoulders flexible.
 
​Wall slide:

-Those of you who have had surgery for total knees, total hips, rotator cuff repairs, back surgery or any of the myriad of surgeries we see all the time should continue your home exercise programs during this period.
 
-It is a good idea to get outside for a walk and fresh air as long as you can maintain social distancing guidelines.  Do some deep breathing while walking.  It helps the isolation to walk with a friend if you maintain at least 6' from the other person.  Raising your body temperature has been shown to boost your immune system, so exercise a little more vigorously than usual to achieve a higher body temperature.
 
​-Please take extra precautions at home while doing maintenance and other tasks. Be careful on step stools so you do not fall.  Be careful while cleaning out low cabinets not to bump your head when getting up. (I know this from personal experience).  A mishap would be more difficult to take care of during present circumstances, but not impossible.  Our staff is here from 7am -12 noon Monday, Wednesday and Friday and 1pm-6pm Tuesdays and Thursdays if you would like to talk to us, 304-525-4445. If you hurt yourselves and want one of our therapists to take a look at you, we can do that.  We are wearing masks and would appreciate it if you would wear one also.  Attached are our e-mails if you would like to reach out with questions or any issues you may have.  As in the past almost 40 years we are here for you.
 
Sally Oxley PT – soxley@hptservices.com
John Oxley PT - joxley@hptservices.com
Mark Taylor PT - mtaylor@hptservices.com
Aleacha Wallington PT - awallington@hptservices.com
Kelly  Collier PT– kcollier@hptservices.com
Amy DeMoss PT - awright@hptservices.com
Derrick White PT - dwhite@hptservices.com

Sally Oxley      
PT, CHT, OCS, Cert. MDT

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.  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, digging, planting, and pruning.  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 gloves while performing yard work to reduce blistering and to protect your skin.
• Wear proper footwear. Avoid wearing flip flops, sandals, or slippers.  This will not only protect your feet but also decrease the risk of falls.
• Be careful on ladders! The ladder should be placed on a firm, level surface.  Avoid overreaching to decrease the 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 at 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.  This is a perfect time to take a break and enjoy a nice beverage. 
• 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. Spring cleaning tasks can be a strenuous on your body and your body will tell you exactly how it feels. If it is telling you to stop, listen!

             
​              To Schedule An Appointment Call 
                           304.525.4445

​               John Oxley 
PT, ​DPT, OCS, CSCS, Cert. MDT