Snow Shoveling Safety Tips

It didn’t take long for the first snowstorm of 2014 to hit. And, if the forecasters are correct, it surely won’t be the last of the season. While shoveling snow can prove to be a great workout, it can pose health issues if not done properly and if certain warning signs are ignored.

Put Less Pressure on your Back

Shoveling snow can be a real pain. The lower back is the most frequently injured part of the body during snow-shoveling. Musculoskeletal tissue, which supports the body’s bone structure, can become damaged by overexertion or overuse. Some tips to alleviate strain on your back.

• Pick a shovel that you feel comfortable with. Shovels that are too large or heavy will force you into unnatural body movements. Be sure to use the tool grip to enhance your leverage.
• Avoid shovels made from steel as added weight forces you to bend and twist, which could result in spinal injury.
• Rather than lifting the snow, try to push it in front of you. If you do lift, be sure to lift with your legs. Make sure you squat with your legs apart, knees bent, and back straight.
• Don’t try shoveling the biggest scoops of snow possible. Shovel in small amounts.
• Walk to where you want to dump snow. Avoid extending your arms out in order to try dumping snow far away from you. This will add extra strain to your back.

Get more helpful tips to reduce pain while shoveling.

Pace Yourself and Stay Hydrated

Although you may not feel as thirsty as you typically would in the summer, dehydration occurs quickly in cold, dry weather. Some tips on how to pace yourself and stay hydrated:

• Take frequent breaks and be sure to drink plenty of fluids.
• Try avoiding heavy meals prior to shoveling as digestion puts strain on the heart.
• Prior to shoveling it is good to warm up your muscles with light stretching.

Pay Attention to Your Breathing and Your Pulse

Shoveling snow is a strenuous exercise that can put undue strain on the heart. Factor in cold air, which constricts the blood vessels and increases blood pressure, and you have a dangerous combination for people with coronary artery disease or other forms of heart disease.

So before you go shovel your walkway or let a loved one shovel their own, take a few moments to review some heart attack symptoms.

On the Move: The Health Benefits of Running

Whether it's a 5K, 10K, Color Run, Tough Mudder or Marathon, it seems as though everyone is out for a run. Once reserved only for die-hards, more and more people are running for the experience and the fun than ever before. Many also see it as a way to relieve stress after a busy day, an opportunity to get a group of friends together or to simply help out a good cause.

Regardless of the reasons or motivations, there are many health benefits for those that pick up this sport.

Read the full article.

Summertime Injuries – Penn is Here to Help

Summer is finally here and with it comes trips to the pool, going to the beach, outdoor runs, tending to our gardens, and firing up the grill. Kids are out of school and begging you to play basketball, soccer or other outdoor activities.

For some, these extra activities are a kind of seasonal re-commitment to fitness, weight loss and relaxation. But for a few, some of these activities can lead to unexpected injuries and accidents, some even needing serious medical attention. And, as the motto goes, an ounce of prevention is worth a pound of cure. Which means, knowing where to go if anything does happen is a good idea to have in mind.

In case of injury, whether a sprained ankle, broken foot or any other musculoskeletal injury, the orthopaedic team at Penn Medicine is ready to help. In most cases, you can even see a physician on the same day.
Highly skilled and highly specialized, Penn Orthopaedic physicians treat each joint condition, spinal disorder or sports injury with a personalized approach. With ten orthopaedic subspecialties, physicians at Penn Orthopaedics not only treat more complex conditions — they are uniquely qualified to treat each condition individually.

Penn Orthopaedics offer same-day appointments for:

• Foot and ankle
• General orthopaedics
• Hand and wrist
• Joint replacement
• Neuro orthopaedics
• Orthopaedic oncology
• Shoulder and elbow
• Spine
• Sports medicine
• Trauma and fracture care

“You call with any musculoskeletal need and we’ll see you that day,” says L. Scott Levin, MD, chair of Orthopaedic Surgery.

Please be safe and enjoy this summer. If you need us, we’re a call or a click away.