Dry Needling

Ascent Physical Therapy offers dry needling to manage pain. Read the faq below to find out if dry needling could be for you.

What is Dry Needling?

Dry needling is a procedure where solid filament (acupuncture) needles are inserted into the skin and muscle directly at a myofascial triggerpoint (also known as a knot).

The approach is based on Western anatomical and neurophysiological principles which are not to be confused with the Traditional Chinese Medicine (TCM) technique of acupuncture .

What can Dry Needling help?

Dry needling can be used for a variety of musculoskeletal problems. Conditions which respond to dry needling include, but are not limited to:

Headaches
Tennis elbow
Carpal tunnel syndrome
Golfer's elbow
Leg pain
Hamstring strains
Shin splints
Muscle Spasms
Fibromyalgia
Sciatic Pain
Hip Pain
Knee Pain
Repetitive Strain Injuries

How does Dry Needling work?

The pioneering studies by Dr Shah and colleagues at the National Institutes of Health suggest that inserting a needle into trigger points causes favorable biochemical changes which assist in reducing pain. It is essential to elicit a Local Twitch Response which is a spinal cord reflex and is the first step in breaking the pain cycle.

How does Dry Needling stop this cycle?

A spasmed muscle becomes a damaged muscle. Spasm reduces blood flow in the muscle. This means less oxygen and nutrients to the muscle. Muscle fibers die off and get replaced by scar tissue. This in turn holds the muscle tight, prevents muscle metabolites from leaving the muscle and causes continued spasm and pain.

Putting a needle into a spasmed muscle causes the muscle to relax.

What does Dry Needling feel like?

Generally, needle insertion is not felt, the local twitch response may provoke a very brief pain response. This has been described as cramping sensation. During treatment, patients commonly experience either a heaviness in the limbs or a pleasant feeling of relaxation.

The benefits of dry needling frequently include more than just relief from a particular condition.

Many people find that it can also lead to increased energy levels, better appetite and sleep as well as an enhanced sense of overall wellbeing.

Are the needles sterile ?

Yes, only sterile disposable needles are used.

Are there any side effects?

Most patients report soreness in the treated area and referral zone lasting from a few hours to two days.

How long does it take for the procedure to work?

Typically, it takes several visits for a positive reaction to take place. We are trying to cause mechanical and biochemical changes without any medication. Therefore, we are looking for a cumulative response to achieve a certain threshold after which the pain cycle is disturbed.

Once I am feeling better, how often do I need to come back to maintain my progress?

The musculoskeletal system is under constant pressure from gravity, stress, work etc. A regular exercise program combined with good posture can prevent many problems. If the pain returns, tune-up visits are recommended to treat and prevent injuries.

For further information or for an appointment please contact Ascent Physical Therapy (970) 949-9966

True of False? No pain - No gain

While our kids are growing rapidly in their pre-teens and teens, their bodies change in many ways. They grow taller, their hips widen, their feet change, and they gain significant weight. All of these changes place new stresses on their musculoskeletal system which takes time to adapt.

For those who are active and sports oriented, these changes may cause “growing pains” making participation in their activities painful. More stress is added through increased intensity of activity as they begin to compete at higher levels of competition, leading to repetitive stress and overuse injuries. These injuries may include tendonitis, stress fractures, sprains and strains throughout the body. If not addressed, these problems can derail a sports season or become lifelong problems.

What To Look For…

As a parent, the best sign to look for is pain. Some muscle soreness is to be expected, especially at the beginning of a season. Soreness should subside quickly as the body gets used to the new workload. Pain in a specific joint is rare in healthy adolescents therefore, if their soreness increases or becomes painful, your child may have an injury. Local pain in a joint is frequently the sign of an injury. Common injuries in teens are chondromalacia patella (pain under the knee cap), Osgood Schlatters (pain just below the knee on the tibia), shin splints, stress fractures, and ankle sprains.

As a parent it is important to listen to the concerns of your child. “No pain, No gain” is not always true, and can be harmful. It is important to monitor training schedules and have breaks to recover between seasons and large tournaments. If problems do arise, have your child evaluated by a physician or physical therapist. Once a problem is identified solutions such as exercise training, stretching, or bracing can usually solve the problem and get your child back on the field safely.

TOPIC OF THE MONTH - Selective Functional Movement Assessment

Do you ever wonder why you suffer from repetitive or chronic injuries that seem to be unrelated to any injury? Or do you ever wonder why you don’t perform as well athletically as other people? Do you feel like you work out and you don’t progress as well as you feel you should. Then the SFMA could be for you.

SFMA stands for Selective Functional Movement Assessment .This is a test designed to look at movement throughout your entire body to determine any limitations in mobility and stability you may have. These limitations may be underlying factors in any chronic problems or reduced performance you may be experiencing in your life. Frequently a restriction or weakness in one joint or area of your body can lead to limitations in a movement pattern that affects your whole body. The SFMA can help you pinpoint these limitations.

Once the SMFA identifies specific restrictions, your physical therapist can design a program to specifically address them. With a more individualized program you can be sure that you are doing the most effective work out routine and not wasting time and energy exercising areas that don’t need it. This will also allow you to address an area that may be leading to chronic pain and dysfunction and eliminate some unneeded aches and pains.

The SMFA is now available at Ascent Physical Therapy. Call 970.949.9966 to schedule an appointment and get your-self fit for summer.

Ascent Physical Therapy is GROWING

We are excited to announce that we will be opening a second clinic on July 11^th 2011 in Eagle at 341 Broadway. The new facility, in the heart of downtown Eagle will benefit our local patients living or working in the Gypsum/Eagle region. With clinics in Avon and Eagle, we feel we are providing our patients with a greater choice of health care provision. We look forward to having the opportunity to serve our patients in this new location.

Your input is very valuable to us! We welcome any suggestions you may have as to what we should incorporate into our new clinic. Please feel free to leave a post or email us with any information you believe will help us obtain the results for our patients that they deserve.

New PT to the team!

Ashley Dentler received her Doctorate of Physical Therapy from Northeastern University in Boston, Massachusetts. She is certified as a Strength and Conditioning Specialist through the National Strength and Conditioning Association. She has had training in the areas of outpatient orthopedics, neuromuscular rehabilitation and functional movement therapy.

While at Northeastern, she succeeded in enhancing the learning and teaching environments for Physical Therapy curriculum as well as serving as a Teaching Assistant in multiple courses.

A Rhode Island native, Ashley is an avid runner, skier and swimmer and is looking to continue her love of the outdoors in Colorado. “I am thrilled to be a part of a community of people who share my passion and love of an active life style. It is an honor and privilege to join this team of professionals as we work to better the lives of our community.”

Ashley will be working at our Avon office Tuesdays and Fridays and the new Eagle office on Monday and Thursdays. To schedule appointments with her call 970.949.9966

TOPIC OF THE MONTH - Exercise for a Better Golf Game

The golf season is here and many of us are ready to hit the links and start golfing. We all want to stay healthy and play the best that we can. Five areas determine how well a golfer can play:

1. Natural talent - the athletic ability and talent we are born with
2. Skill - which can be improved through working with a pro and practicing
3. Equipment - which can add accuracy and distance
4. Mental game - such as course management and maintaining composure while playing
5. Physical preparation - addressing your body’s physical characteristics through exercise and stretching to improve your game

Many golfers spend considerable time and effort on practicing, taking lessons, and buying the best equipment. But, many golfers never address their most important piece of equipment, their body. Golf requires specific physical conditioning like any other sport.

The ideal golf swing requires flexibility, strength, balance and endurance. Many golfers neglect some of these critical components when attempting to improve their game. If a golfer has weaknesses in any of these areas they may make compensations in their swing, causing inconsistency or increased physical stresses on their body. These stresses can lead to pain and injury if they continue.

A regular exercise routine can address most of these strength, balance, and flexibility issues. Strength is important to control the club, maintain proper postures, and generate power. The key areas of strength to work on are core strength including lower abdominals and back muscles, scapular muscle strength, rotator cuff strength, and wrist and grip strength. Flexibility is important to allow proper set up posture and to maximize your ability to turn. Areas that frequently cause problems are hip rotation, thoracic spine extension and rotation, neck rotation, and shoulder flexibility. Balance is important to allow a full transition of weight throughout the swing. With poor balance power is lost or severe swing compensations are made. Endurance is important to allow a golfer to play a full round. Golfers with poor endurance will notice their play deteriorating toward the end of their round.

A physical therapist trained in proper golf technique can evaluate your body for the physical components of a proper golf swing. From this evaluation an individualized program can be developed to improve your game and keep you healthier.

Featured Physician of the Month - Dr. John Paul Elton

Meet an Associate of Ascent Physical Therapy, and this month's featured Physician:

Vail-Summit Orthopaedics

Dr. John Paul Elton

Specialty: Foot and Ankle

After completing his Orthopaedic surgery residency in San Antonio, Texas, and his fellowship training in Boston, Massachusetts, Dr. Elton is delighted to be back in Colorado where he completed his under-graduate and medical school education.


Dr. Elton's fellowship training has given him the expertise to handle the full spectrum of foot and ankle disorders: from sports injuries and fractures, to nerve and tendon disorders, deformities and chronic pain. He emphasizes that most non-traumatic injuries can be resolved with non-operative treatment.

Dr. Elton is an avid cyclist and enjoys skiing and snowboarding, as well as camping and hiking with his wife and two children.

Do you have pain?

Take the first step in dealing with your pain, by calling for a FREE physical therapy evaluation!

Ascent Physical Therapy can help RELIEVE your pain, RETRAIN your movement, and RESTORE your function!

A FREE evaluation includes:
• One-on-one consultation with one of our experienced Physical Therapists.
• Evaluation of the problem, which involves testing your movement, strength and function.
• Discussion of the problem, evaluation findings and your treatment options.
• An opportunity to ask questions regarding your pain and learn about the benefits of Physical Therapy.

Call us today on 970.949.9966 to set up your free evaluation.

TOPIC OF THE MONTH - Common Biking Injuries and Causes

It’s almost that time of year again. People are starting to dust off their bikes, the snow down valley is melting away, and trips to Moab are being organized. Bike season is upon us. Hopefully we’ll all make it through the Spring and Summer injury free. However you could be one of the unlucky one’s that end up with a bike related injury. Here are some of the most common injuries, and their causes:

• Knee pain (ITB syndrome, patellofemoral pain syndrome) is usually associated with a seat position that is too high or low or forward or back. Improper bike shoe or cleat position can also lead to this, along with muscle imbalances or even poor ankle mobility.
• Neck pain is a common cycling complaint. Often the result of riding a bike that is too long or having handlebars that are too low. Body mechanics that could also contribute to neck pain include poor thoracic mobility or tight hamstrings and hip flexor muscles – these postures all lead to the neck being placed in a hyper-extended posture.
• Foot pain or numbness (sesamoiditis, Achilles tendonitis) is often a result of wearing soft-soled shoes, or using too high a gear, which results in more pressure where the foot meets the pedal. Custom orthotics, can often resolve such problems.
• Hand pain or numbness (ulnar nerve compression, carpal tunnel syndrome, blisters) can be prevented by wearing padded cycling gloves that provide cushioning. Riding with your elbows slightly bent, not straight or locked will help act as shock absorbers and help absorb the bumps in the road. Having poor scapular stability could also lead to upper extremity and hand symptoms.

If you are unfortunate enough to experience any of these problems, the experienced Physical Therapists at Ascent Physical Therapy would love to help. We can analyze your bike posture and bike set-up, identify any muscle imbalances which could be contributing to your symptoms, and provide a custom treatment plan to get you back on your bike as quickly as possible. For more information on bike injuries and solutions, or questions about custom orthotics, please call Ascent Physical Therapy at 970.949.9966.

Featured Physician of the Month - Dr. John E Gottlieb

Meet an associate of Ascent Physical Therapy, and this month's featured physician:

Vail-Summit Orthopaedics
Dr. John E Gottlieb, MD - Specialty: Knee injuries, Sports Medicine

Dr. Gottlieb graduated from Temple University in 1974 and then completed his Orthopaedic Residency in 1979 at the same institution.

Dr. Gottlieb was the first Orthopaedic surgeon in Vail and Summit counties, and has been serving an athletic sports population since 1979, the year he founded Vail-Summit Orthopaedics. He is one of the most active and innovative knee surgeons in the country, recently contributing to a national study.

Dr. Gottlieb and his wife Lynn, a local psychologist, raised three children in the Vail Valley. In his free time, he enjoys playing golf, hiking and trekking in the woods with his two golden retrievers.

TOPIC OF THE MONTH - Reduce the risk of a Snowshoeing Injury

Snowshoeing is an excellent way to exercise and enjoy the outdoors at the same time during the winter months. At intense levels, snowshoe training can improve your fitness even more than running. Even snowshoeing slowly, at about 2 miles per hour, caloric expenditure will be about 480 calories per hour. Pick up the pace to 3 miles per hour and you can burn up to 1000 calories in an hour.

In general, snowshoeing is a relatively safe sport with regard to repetitive overuse injuries. It is a low-impact activity so there is much less potential for muscle/tendon damage. Still, there are steps to make snowshoeing even safer.

• Start your workout with a gentle cardiovascular warm-up and take time to stretch
• Focus on the large muscle groups in the legs and hips
• Worn out, ill-fitting or deformed snowshoe boots can be the culprit of various soft-tissue and joint injuries
• Check the shape and fit of your shoes before the season starts.
  
• Beginners should start slow and build up ability, strength and endurance gradually.

TOPIC OF THE MONTH - How to avoid snowboard injuries

Snowboarding carries a slightly higher risk of injury than alpine skiing - between 3-6 injuries per thousand boarder days (compared to 2-3 injuries per thousand days for alpine skiing). The risk varies with experience as well - the highest risk group being beginner snowboarders (especially those on their very first day). The risk becomes lower for those intermediate riders but then climbs again amongst experienced boarders - presumably because they are boarding faster and attempting jumps and tricks. The most common type of injuries seen with snowboarders are upper extremity injuries, specifically, wrist fractures, shoulder dislocations and AC joint separations. Here are some practical tips to help reduce the risk of an upper extremity snowboarding injury:

· Take a lesson: Most snowboarders don't take professional lessons, but learn from friends or are self- taught. Poor technique and bad habits increase your chances of falls and injury. Play it safe and pay for a few lessons before hitting the slope.

· Wear protective gear: It is a natural response to put out your hand to break a fall and as a result the wrist can be broken. Wearing wrist guards can help reduce possible wrist injuries in a fall.

· Take a break: The vast majority of injuries happen at specific times of day; just before lunch or the last run of the day when fatigue kicks in. When you are tired, mistakes happen – edges get caught and injuries occur. Pacing your-self, taking a break and not attempting the hardest run at the end of the day all help reduce the risk of injury.

· Get the right equipment: Damaged or inappropriate equipment may contribute directly to an injury or to the severity of one. Make sure the board is the right size and ability level for you. A beginner using an advanced level board which they are not yet competent to control could lead to trouble!

· Learn how to fall: When you are a beginner, falling is an unfortunate part of the learning process. Forward falls commonly result in shoulder-girdle injuries; falls backward more commonly produce wrist fractures, spinal injuries and head injuries. Common guidelines which may help minimize injury risk are to make a fist - this prevents fingers splaying and wrists hyperextending; roll onto your forearms and knees if you fall forwards, and roll onto your bottom – not your hands if you fall backwards.

· Pre-hab: It is a good idea to make sure you are physically fit before you hit the slopes. One of the main reasons people get injured while snowboarding is that they don't have the physical ability for the sport. Focusing on endurance, core strength and flexibility are all important aspects of prehabilitation. Strengthening the forearm and shoulder muscles may allow these joints to within greater force, preventing injuries from occurring.

· Ride Goofy: One study looking at almost 2000 injured riders discovered over 90% of those injured were in a regular stance when they injured themselves.

Featured Physician of the Month - Dr. Jonathan Feeney

Meet an associate of Ascent Physical Therapy, and this month's featured Physician:
Dr. Jonathan Feeney, MD
Specialty: Family Medicine
Colorado Mountain Medical

After graduating from the Case Western Reserve University School of Medicine, Dr. Feeney completed his residency at the St. Paul Ramsey Hospital in Minnesota. In 1980 he joined Colorado Mountain Medical and has worked there ever since.

Dr. Feeney has extensive experience in a constellation of health issues, from the very young to the mature adult, including Women's Health issues and sports related injuries. He is dedicated to wellness and comprehensive health care for the whole family. He has a special interest in multiple sclerosis and served as the Medical Director of the Heuga Center for the Physically Challenged now named 'Can Do M.S'. He has a further interest and experience in concussions in athletes.

During his free time, Dr. Feeney, his wife, and their two children enjoy scuba diving, skiing and travel.

TOPIC OF THE MONTH - Avoid Injury this Winter

Winter has descended on the Vail Valley and many people have been hitting the slopes, lacing up skates, strapping on snowshoes and otherwise enjoying winter. It is important to take the following steps to avoid injury:

• Move outside cautiously: Just as you drive a car with greater caution when roads are icy, take extra care when walking outside on icy and snowed packed surfaces. Take an extra pair of shoes to work or to the mountain so you can wear shoes with good traction in parking lots. Remember to walk slowly and pay attention so you can adjust to a slippery surface.
• Ensure a proper warm up: Spend about 10 minutes at the start of any activity at a lower than normal exertion level. Your warm up should mimic the activity in which you are about to engage: if you are snowshoeing, start of at a slower pace; if your are skiing, hit easier trails for your first few runs.
  
• Avoid 'too much, too soon': Many months have passed between the end of last winter and now. Take steps to properly condition your body before engaging in a physical activity you have not done in a while. This can mean doing off season conditioning and cross-training as well as seeing a physical therapist to learn about any weaknesses or instability you may have, that can put you at risk of injury.
• Remember to cool down: Take some time at the end of physical activity to cool your body down. Return to a lower exertion level so you can signal to your body that you are ending activity.

Featured Physician of the Month - Dr. Petrie

Dr Kent Petrie, MD
Specialty: Family Medicine
Colorado Mountain Medical

At Ascent Physical Therapy, we know how lucky we are to have such talented medical professionals in the Vail Valley. We welcome and encourage collaboration and would like to recognize this month's featured physician, Dr. Petrie. Take a moment to read about Dr. Petrie's contribution to the Valley's health-care system and his commitment to your health.....


After graduating from University of Virginia School of Medicine, Dr. Petrie completed his residency at St. Paul Ramsey Hospital in Minnesota.

Dr. Petrie has been with Colorado Mountain Medical since 1979. He specializes in Family Medicine, with a particular interest in maternity and newborn care.

In 1995, Dr. Petrie was awarded the Colorado Family Physician of the Year. Not surprisingly as he travels on medical missions to Honduras and Tanzania in between seeing his large patient population in Eagle County. or speaking about his published articles on Family Centered Maternity Care.

When he is not at work, Dr. Petrie enjoys hiking, snowshoeing and traveling with his wife. Dr. Petrie also likes amateur astronomy and teaching adult Sunday School.

TOPIC OF THE MONTH - How to avoid snow shoveling injuries

The snow has finally arrived, and for some of us this means dusting of the skis or snowboard and heading to the hill. However for others it means dusting of the snow shovel and removing the mounds of snow in the driveway!! While this seasonal activity may seem mundane, it can also be dangerous.

According to the U.S. Consumer Products Safety Commission:

• In 2007, more than 118,000 people were treated in hospital emergency rooms, doctors' offices, clinics and other medical settings for injuries that happened while shoveling or removing ice and snow manually.
• Types of injuries can include sprains and strains, particularly in the back and shoulders, as well as lacerations and finger amputations.

Snow shoveling can be compared to weight lifting, and in some cases, the aerobic aspect of this activity is similar to a workout on a treadmill! So to help your body function on demand, consider the following tips:

• Fresh snow is lighter - so clear snow as soon as it has fallen. Snow becomes dense as it compacts on the ground. Wet snow is very heavy. One shovelful can weigh 20 pounds or more!
• If the ground is icy or slick, spread sand or salt over the area to help create foot traction. Be aware that some areas may be uneven and could cause you to slip, trip, or fall.
• Warm-up your muscles. Shoveling can be a vigorous activity. Before you begin this physical workout, warm-up your muscles for 10 minutes with light exercise.
• Pace yourself. Snow shoveling and blowing are aerobic activities. Take frequent breaks and prevent dehydration by drinking plenty of fluids. If you experience chest pain, shortness of breath or other signs of a heart attack, stop shoveling/blowing and seek emergency care.
• Use a shovel that is comfortable for your height and strength. Do not use a shovel that is too heavy or too long for you. Space your hands on the tool grip to increase your leverage.
• Try to push the snow instead of lifting it. If you must lift, do it properly. Squat with your legs apart, knees bent, and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovelful of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once. Do it in pieces.
• Do not throw the snow over your shoulder or to the side. This requires a twisting motion that stresses your back.

If you do experience a snow shoveling injury contact Ascent Physical Therapy on 970.949.9966 to learn about your treatment options.

Achilles Tendinosis

The Achilles tendon is the largest tendon in the human body and is very vulnerable to injury, probably because of its limited blood supply and the variety of forces to which it is subjected during activity. If treatment and rest is not implemented in the early stages of tendon injury and pain, known as Achilles Tendonitis, and chronic overload of the tendon continues, the tendon eventually develops microscopic tears in it. This is known as Achilles tendinosis and because of the poor blood supply to the tendon, the ability to heal these microscopic tears is limited and tearing of the tendon continues. Enlargement of the tendon, weakness and scar tissue formation results, which causes further pain and potential for tendon rupture

Undue strain to the Achilles tendon results in over 230,000 Achilles tendon injuries per year in the U.S. alone. The undue strain could be caused by a variety of factors, including:

• tightness or weakness of the leg, knee, hip, or back muscles
• high or low arches, poor foot biomechanics
• uneven leg lengths
• alternating between high (2”) heels and exercise shoes
• sudden (rather than gradual) increases in training, such as running faster, further, or up steeper hills.

Treatment focuses on addressing any factors which could be contributing to undue strain, such as providing customized orthotics to correct poor foot biomechanics, a very carefully designed program of stretching and strengthening, and modalities to encourage increased blood supply to the tendon, such as laser therapy and soft tissue mobilization.

For more information on Achilles tendinosis or treatment options for Achilles tendon pain, please contact Ascent Physical Therapy at 970.949.9988

FREE LASER CLINIC

Its that time of month again to take advantage of our free laser clinic. Here at Ascent Physical Therapy we use low level laser therapy (LLLT), also known as cold laser to help treat a variety of conditions including carpal tunnel, arthritis, muscle and joint pain, plantar fasciitis, tendonitis, heel spurs and swelling. It works by stimulating and energizing the cells in the injured area, to repair and strengthen at a remarkably fast rate.
The benefits include:

- It can relieve acute and chronic pain
- Increases the speed, quality and tensile strength of tissue repair
- Increases blood supply
- Stimulates the immune system
- Stimulates nerve function
- Helps generate new and healthy cells and tissue
- Promotes faster wound healing
- Reduces inflammation

This month the clinic is being tonight, 30th November 2010, from 4pm-7pm. Call (970) 949-9966 to schedule a free ML830 laser treatment.

Featured Physician of the Month - Dr. Terrell Joseph

Dr Terrell Joseph, MD
Specialty: Hand and Upper Extremity/Knee Surgery
Vail-Summit Orthopaedics

At Ascent Physical Therapy, we know how lucky we are to have such talented medical professionals in the Vail Valley. We welcome and encourage collaboration and would like to recognize this month's featured physician, Dr. Joseph's. Take a moment to read about Dr. Joseph's contribution to the Valley's healthcare system and his commitment to your health.....


After graduating from Vanderbilt and LSU Medical School in 1999, Dr. Joseph continued his training at the Charity Hospital in New Orleans as an Orthopaedic Surgeon. In 2004, he went on to New Zealand to do Specialty Fellowship training in Arthroscopic Knee Surgery and Sports Medicine. Following on from this, Dr. Joseph completed a second Fellowship in Upper Extremity and Hand Surgery in Albuquerque, New Mexico.

Dr. Joseph's orthopaedic interests include ACL reconstruction, arthroscopic meniscus surgery, ski and snowboard trauma. He also has expertise in treating tendinitis, carpal tunnel, hand and wrist problems.

When he is not at work he enjoys the mountain lifestyle with his wife and two small children. Paddling whitewater, making stained glass, as well as breeding and training Labrador Retrievers are some of his favorite activities!

TOPIC OF THE MONTH - Backpacks and Back Pain

Backpacks are frequently a necessary item for carrying school supplies as well as being a fashion accessory for today’s school children. They are also a frequent contributor to back pain in kids, and can lead to a life time of back problems. According to the Consumer Product Safety Commission a 300 per cent increase in backpack related injuries has occurred since 1996.

Backpacks can contribute to pain when they are overloaded, packed incorrectly or worn improperly. The maximum weight carried in a pack should be no more than 15 per cent of the child’s body weight. For smaller children this may be only a few large text books. Improperly distributed loads can also increase chances for injury. Many kids hastily stuff the packs, increasing load on the spine. Wearing the pack over one shoulder unevenly distributes forces on the back.

When choosing a backpack a good design is important. Padded shoulder straps and a waist belt will distribute forces more appropriately. Multiple compartments allow smaller items to be found easier and allows better packing. Proper sizing is also important in distributing forces correctly.

When wearing a pack loading it correctly is important. Heavier items such as large books should be closest to the back and weights should be distributed evenly side to side. Both shoulder straps should be worn at all times along with a waist belt. These straps should be adjusted so they are snug but not overly tight. When standing for long periods taking the backpack off will relieve forces from the spine.

Taking time to get a proper backpack for your kids and teaching them how to use it can help them avoid a lifetime of back pain.