DOs and DON'Ts of Lifting

DOs

1. Check the load to see how heavy it is.
2. Make sure the path you are taking is clear.
3. Bend down using you're knees as much as possible.
4. Pull you stomach muscles in and hold them in during the lift (like you're trying to fit into pants that are too small).  This gives support to your spine.
5. Bring the object close to your body (waist level is good).
6. Lift using your legs and arms, rather than getting all your force from your back.
7. Keep the object close to your body while you move it.
8. Put the object down by bending your knees again.

DON'Ts

1. Bend only at your waist when you can bend your knees.
2. Twist your torso while lifting.  Instead, turn your body by stepping with your feet.
3. Lift more than you can handle alone.

-Karen

Shoes can affect more than just foot pain

Our clinic sees patients of all sizes, ages, fitness levels, and areas of pain. Despite all of this variation among our patient-base, we have found one constant among almost all of them - their shoe choice! If you are experiencing pain anywhere in your body, especially your low back, pelvis, hips, knees, ankles, and/or feet, chances are your shoes are part of the problem.

Pain is an indication that something is not right within your body, typically stemming from a malalignment causing secondary soft tissue dysfunction. In order to restore proper mechanics and decrease pain, these proper mechanics, and therefore alignment, need to be restored. There is no other "bang for your buck" like a good supportive pair of athletic shoes. They allow your body the external support needed to allow your joints to realign and remove the abnormal irritation of the painful structure.

Tennis shoes come in three varieties - cushion, stability and motion control. Cushion shoes are generally indicated for those with perfect foot and ankle mechanics and, most likely, no pain. Stability shoes give a moderate amount of support for your foot and are generally good for moderate pronators (those with "fallen arches"). Motion control shoes give a significant amount of support and are good for those with significant pronation.

Running stores typically offer the best selection of supportive shoes and the associates have a little information as to the specifics of each shoe. Many associates may offer to watch you walk and advise which the best shoe is for your body. Be aware, these associates have little training in gait analysis and are unable to differentiate if a particular problem is coming from the hip or knee or if the problem is compensatory or not. For a more comprehensive evaluation and shoe suggestion, seek an evaluation by a physical therapist. At the very least, throw away your $3 flip flops and put on some tennis shoes (don't forget to tie them tight enough that you cannot slip them off without untying them)! 

Here's an interesting article by cnn.com discussing why flip flops are such a poor "shoe" choice.

"Flip-flops present feet with a painful problem"

Lesley 

Tips for Choosing a Pillow

There are any number of options for bed pillows, both in shape and material.  And there are some unique pillows out there, take for example the Snoogle body pillow or the Travelrest travel pillow.  So what should you look for in a pillow?

You want your spine in as close to normal alignment as you can get it while you sleep.  For side sleepers this means a pillow for your head that fills in the gap between the bed and your head without tilting your head sideways in either direction.  A small pillow under your waist or a regular size pillow between your legs may be helpful as well.  For back sleepers a little thinner pillow is usually OK under your head.  There are some pillows with an ergonomic (body fitting) curve build in to support your neck, which is a nice concept.  However, I find in reality they tend to have a "drop off" that can be a bit too steep for the shoulders transitioning to the neck.  Also, if you're a back sleeper with back pain a larger pillow under your legs can take strain off your back.  Finally, stomach sleepers need a thinner pillow (since you turn your head to the side, which really isn't great for your neck) or a pillow with a cut-out for your face so you can breathe while keeping your spine in better alignment.  If you can help it, I'd recommend avoiding stomach sleeping altogether since even with a cut-out you're not going to get the best spinal alignment.


The material of which the pillow is made also plays into selection, but this area is more a matter of personal preference so long as spinal alignment is maintained.  I find that Memory Foam type pillows seem hard.  Feather pillows don't hold their "fluff" to support you as much as you might think.  The basic foam pillow isn't bad in the beginning, but then gets squashed down with use.  My favorite?  Down alternative- usually soft enough, but still supportive, and it seems to last longer than the basic foam pillow.

So, to sum it up, get your spine in good alignment and go with whatever is most comfortable to you and helps you sleep.  Sweet dreams!

-Karen