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.

Gluteus Medius Strengthening - Bridge II

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.