Spring Back into Motion: Preventing Overuse Injuries

As flowers bloom and the days get longer, it’s natural to want to get outside. Whether you’re digging in your garden, hitting the trails, or playing sports, spring brings new energy. But if you were inactive this winter, your body might not be ready for a sudden burst of activity.

What Are Overuse Injuries?

Overuse injuries happen when we do too much, too soon, or too often. These aren’t injuries from a fall or sudden twist. Instead, they build up slowly from repeating the same movements over and over. Common symptoms of overuse injuries include:

  • Muscle soreness that doesn’t go away
  • Painful joints that ache when moving
  • Tendons that feel tender to touch
  • Swelling that doesn’t go down

Why Spring Can Be Risky

After winter, many of us jump back into activities at full speed. Our bodies aren’t prepared for this sudden change. Think about it:

  • We’ve been less active during cold months
  • Muscles might be weaker or tighter
  • Our stamina isn’t what it was last fall
  • We’re excited about the nicer weather and may do too much at once

5 Simple Ways to Prevent Injuries

1. Start Slow

Begin with just 15-30 minutes of your activity.

Add a little more time each week – 10% is a good guideline. Your body needs time to adjust!

2. Warm Up Right

Never skip your warm up.

Take 5-10 minutes to walk, do gentle stretching, and move your joints before any activity.

3. Mix It Up

Don’t do the same activity every day.

Trying different things will let you use new muscle groups and give others rest.

4. Listen to Your Body

Pain is a warning sign.

If something hurts, stop and rest. A little muscle soreness is normal, but sharp pain isn’t.

5. Use Good Tools and Form

For gardening, use tools with padded handles and kneel instead of bending. For sports, make sure your gear fits well and learn proper form.

Your Physical Therapist Can Help

Your PT is your body’s best friend when getting active again. We can:

  • Check your movement patterns to spot problems before they cause pain
  • Create a safe plan to build strength and flexibility
  • Teach you specific exercises for your favorite activities
  • Show you proper form to prevent strain
  • Help you recover if you do get hurt

Don’t let an injury stop you from enjoying spring! With a little care and the right help, you can stay active and pain-free all season long.

Call our office today to schedule a spring check-up – your body will thank you!

 

 

 

 

 

References:

Research:

  • Napier C, Willy RW. The Prevention and Treatment of Running Injuries: A State of the Art. Int J Sports Phys Ther. 2021 Aug 1;16(4):968-970. doi: 10.26603/001c.25754. PMID: 34386275; PMCID: PMC8329326.
  • Khan, A., Jamil, M. ., Butti, S., Ahmad, I., Ullah, H., Khan, A., & Imtiaz, . (2023). Causes, Precautions and Management of Risk Factors Associated with Sports Injuries: Risk Factors Associated with Sports Injuries . THE THERAPIST (Journal of Therapies &Amp; Rehabilitation Sciences), 4(03), 56–58. https://doi.org/10.54393/tt.v4i03.143
  • Dennis van Poppel, Maarten van der Worp, Anouk Slabbekoorn, Sylvia S.P. van den Heuvel, Marienke van Middelkoop, Bart W. Koes, Arianne P. Verhagen, Gwendolyne G.M. Scholten-Peeters,Risk factors for overuse injuries in short- and long-distance running: A systematic review, Journal of Sport and Health Science, Volume 10, Issue 1, 2021, Pages 14-28, ISSN 2095-2546,https://doi.org/10.1016/j.jshs.2020.06.006.

Article and Content:

  1. https://www.choosept.com/guide/physical-therapy-guide-achilles-tendon-injuries-tendinopathy
  2. https://www.choosept.com/guide/physical-therapy-guide-wrist-tendinitis
  3. https://www.choosept.com/guide/physical-therapy-guide-posterior-tibial-tendon-dysfunction-acquired-flat-foot-adults
  4. https://www.choosept.com/guide/physical-therapy-guide-rotator-cuff-tendinitis

 

Move Your Way to a Healthier Heart: A Physical Therapist’s Guide

Your heart is your body’s most important muscle. Like any muscle, it needs regular exercise to stay strong and healthy. This February, as we observe Heart Health Month, let’s explore how physical activity can boost your heart health and how physical therapists can help.

 

Why Movement Matters

Every time you exercise, you’re giving your heart a workout.

Regular physical activity helps lower blood pressure, reduce bad cholesterol, and maintain a healthy weight.

The current guidelines for adults suggest at least 150 minutes of moderate intensity exercise per week to significantly reduce your risk of heart disease, which remains the leading cause of death worldwide.

 

Getting Started Safely

While exercise is crucial for heart health, starting a new exercise routine requires careful planning, especially if you:

  • Have existing heart conditions
  • Haven’t exercised in a while
  • Are recovering from heart surgery or cardiac events
  • Have other health conditions that affect your mobility

This is where physical therapists become incredibly helpful!

 

How Physical Therapists Support Your Heart Health

Physical therapists are movement experts who can:

  • Assess your current fitness level and any risk factors
  • Design a personalized exercise program that matches your abilities and goals
  • Teach proper exercise techniques to prevent injury
  • Monitor your progress and adjust your program as needed
  • Provide education about heart-healthy lifestyle choices

They work closely with your healthcare team to ensure your exercise program is safe and effective, especially if you’re managing heart conditions or recovering from cardiac events.

Some PTs specialize further and become cardiovascular and pulmonary physical therapists.

 They have had further training and experience in prevention, rehabilitation, and treatment for people who are at risk for, or diagnosed with, heart, lung, and other health conditions, such as:

  • Chronic obstructive pulmonary disease (COPD)
  • Acute and chronic breathing disorders
  • Diabetes
  • Vascular (blood vessel) disease
  • Arterial (artery) disease
  • Cystic fibrosis
  • High blood pressure
  • Heart disease and heart failure

Simple Steps to Start

You don’t need to run marathons to improve your heart health. Start with:

  • Short walks around your neighborhood
  • Gentle swimming or water exercises
  • Light resistance training
  • Stretching and flexibility exercises

Remember, any movement is better than no movement. Your physical therapist can help you find activities you enjoy and can stick to long-term.

Contact our physical therapy team today to begin your journey toward better heart health through safe, guided physical activity.

 

 

 

 

 

 

 

References:

Research:

1)               Fairag M, Alzahrani S A, Alshehri N, et al. (November 21, 2024) Exercise as a Therapeutic Intervention for Chronic Disease Management: A Comprehensive Review. Cureus 16(11): e74165. doi:10.7759/cureus.74165

2)               Piercy, K. L., & Troiano, R. P. (2018). Physical activity guidelines for Americans from the US Department of Health and Human Services. Circulation: Cardiovascular Qualityand Outcomes, 11(11). https://doi.org/10.1161/circoutcomes.118.005263

3)               Skou, S. T., Pedersen, B. K., Abbott, J. H., Patterson, B., & Barton, C. (2018). Physical activity and exercise therapy benefit more than just symptoms and impairments in people with hip and knee osteoarthritis. Journal of Orthopaedic & Sports Physical Therapy,48(6), 439–447. https://doi.org/10.2519/jospt.2018.7877

4)               Jeong, S.-W., Kim, S.-H., Kang, S.-H., Kim, H.-J., Yoon, C.-H., Youn, T.-J., & Chae, I.-H. (2019). Mortality reduction with physical activity in patients with and without cardiovascular disease. European Heart Journal, 40(43), 3547–3555. https://doi.org/10.1093/eurheartj/ehz564

 

Articles and Content:

1)               https://www.choosept.com/guide/physical-therapy-guide-heart-disease-heart-failure

2)               https://www.choosept.com/why-physical-therapy/specialty-areas-physical-therapy/cardiovascular-pulmonary-physical-therapy

3)               https://www.choosept.com/podcast/cardiovascular-disease-role-of-physical-therapy

4)               https://www.aptacvp.org/for-the-public

How To Create Sustainable Exercise Habits in 2025

Regular exercise is one of the best things you can do for your health.

It helps you stay strong, keeps your heart healthy, and lifts your mood. Exercise can help you sleep better, think clearer, and feel more energized. Best of all, you don’t need fancy equipment or hours of workout time to get these benefits.

Starting an exercise plan is one thing – sticking to it is another. Here are some proven ways to make exercise a lasting part of your daily life:

Start Small, Win Big

  • Even 5-10 minutes of exercise counts
  • Build up slowly as things get easier
  • Don’t forget to celebrate your small wins along the way

Link Exercise to Your Daily Routine

  • Try 10 squats while brewing coffee
  • Do counter push ups while your food is in the microwave
  • Stretch during TV commercials

Make it Fun

  • Pick activities you enjoy
  • Try different types of exercise until you find what clicks
  • Join a walking group, exercise class, or exercise with a friend

Make it Stick

  • Research shows that exercising 4x / week for 6 weeks is the minimum to form a habit
  • Put workout times in your calendar, and treat them like any other important meeting
  • Pack your gym bag the night before

Get Support

  • Work out with friends or family
  • Join group fitness classes
  • Find an exercise buddy

Need Help Getting Started?

As physical therapists, we’re experts in movement and exercise. We can help you:

  • Create a safe exercise plan that fits your needs
  • Work around any pain or physical limits
  • Learn proper form to prevent injury
  • Build strength and flexibility safely

Whether you’re completely new to exercise or getting back into it after a break, we’re here to help. Don’t let pain or uncertainty hold you back – schedule a visit to start your exercise journey the right way.

Remember, the best exercise plan is one you’ll actually stick to. Start small, build slowly, and focus on consistency over perfection. Your future self will thank you!

 

 

 

 

 

References:

Research:

  • Kaushal, N., Rhodes, R.E. Exercise habit formation in new gym members: a longitudinal study. J Behav Med 38, 652–663 (2015). https://doi.org/10.1007/s10865-015-9640-7
  • Rhodes, R. E., & Fiala, B. (2009). Building motivation and sustainability into the prescription and recommendations for physical activity and exercise therapy: The evidence. Physiotherapy Theory and Practice, 25(5–6), 424–441. https://doi.org/10.1080/09593980902835344
  • Holm, A.T. Tveter, T. Moseng, H. Dagfinrud,Does outpatient physical therapy with the aim of improving health-related physical fitness influence the level of physical activity in patients with long-term musculoskeletal conditions? Physiotherapy, Volume 101, Issue 3, 2015,Pages 273-278, ISSN 0031-9406, https://doi.org/10.1016/j.physio.2014.11.005
  • Roma Forbes, Allison Mandrusiak, Michelle Smith, Trevor Russell. A comparison of patient education practices and perceptions of novice and experienced physiotherapists in Australian physiotherapy settings. Musculoskeletal Science and Practice. Volume 28, 2017, Pages 46-53, ISSN 2468-7812, https://doi.org/10.1016/j.msksp.2017.01.007

Articles and Content:

Healthy Holidays

Maintain Your Exercise Routine and Reduce Stress

The holiday season is a busy and exciting time of year but can also be stressful. Between shopping, parties, traveling, and visiting family, it’s easy for your regular exercise routine to fall by the wayside. Research has shown that physical activity levels tend to decrease the most after holidays.

That’s why it’s essential to prioritize your health this time of year. Regular exercise can help reduce holiday stress and keep you feeling your best.

Here are some of the key benefits of maintaining your fitness routine:

Stress Management

The holidays bring a lot of added demands on your time and energy. Exercise is a proven way to manage stress and improve your mood. When you work out, your body releases endorphins that can lift your spirits and help you better cope with the season’s pressures. Making time to be active, even just a little bit each day, can go a long way in keeping you calm and centered.

Immune System Support

Cold and flu season tends to ramp up during the winter months. Staying active can help support your immune system and reduce your risk of getting sick. Keeping up with your workouts makes you less susceptible to holiday illnesses that could derail your plans.

Weight Management

The holidays are full of rich, indulgent foods that can pack on extra pounds if you’re not careful. Regular physical activity helps you maintain a healthy weight by burning calories and boosting your metabolism. It also gives you an outlet for all the extra energy you may have from eating more decadent foods.

If you need help sticking to your exercise routine, consider talking to your physical therapist. They can create a customized fitness plan to help you stay on track, even with a busy holiday schedule. Physical therapists can teach you exercises you can do at home and provide tips for fitting activities into your day.

Here are a few quick tips to help you stay active this holiday season:

  • Schedule your workouts like any other important appointment, and don’t cancel them.
  • Find ways to be active with friends and family, like going for a walk after a meal.
  • Keep home exercise equipment (like weights or a yoga mat) accessible and ready to use.
  • Park further away from stores and buildings to get in extra steps.

Don’t let the hustle and bustle of the holidays derail your health and fitness goals. With a bit of planning and creativity, you can maintain your exercise routine and enjoy a happier, healthier holiday season.

 

 

 

 

References

Research:

  • Fredslund EK, Leppin. A Can the Easter break induce a long-term break of exercise routines? An analysis of Danish gym data using a regression discontinuity design. BMJ Open 2019;9:e024043.
  • Henk Aarts, Theo Paulussen, Herman Schaalma, Physical exercise habit: on the conceptualization and formation of habitual health behaviours, Health Education Research, Volume 12, Issue 3, September 1997, Pages 363–374
  • Enjoyment as a Predictor of Exercise Habit, Intention to Continue Exercising, and Exercise Frequency: The Intensity Traits Discrepancy Moderation Role
    • https://www.frontiersin.org/articles/10.3389/fpsyg.2022.780059/full
  • Marilyn Moffat, Stefan Hegenscheidt, Shamay Ng, Duncan Reid, Nirit Rotem-Lehrer & Mark Tremblay (2012) Evidence-based exercise prescription: raising the standard of delivery, International Musculoskeletal Medicine, 34:1, 21-36,
    • https://www.tandfonline.com/doi/abs/10.1179/1753615411Y.0000000016

Articles/Content

 

What’s Physical Therapy Have to Do With Your Sleep?

Sleep is essential for our health and well-being.

It helps our bodies recover, boosts our mood, and improves our ability to think clearly. Unfortunately, many people struggle with getting enough good-quality sleep. 62% of all Americans experience a sleep problem several nights a week—and it’s likely those numbers are low, sleep problems often go under-reported.

Physical therapists often see how physical health can impact sleep. Here’s how your PT can help you sleep better, along with some tips for improving your sleep habits.

Why Sleep Matters

Good sleep is crucial for several reasons:

  1. Physical Health: Sleep helps your body heal and repair itself. It supports your immune system, making you less likely to get sick.
  2. Mental Clarity: Lack of sleep can lead to trouble concentrating and making decisions. A good night’s sleep helps your brain function at its best.
  3. Emotional Well-Being: Sleep affects your mood. Poor sleep can lead to irritability and increased stress, while good sleep promotes a positive outlook.

How Physical Therapists Can Help

Physical therapists can play a key role in improving your sleep through various strategies:

1. Assessing Physical Pain

Many people have trouble sleeping because of pain or discomfort. A PT can help identify the source of your pain, whether it’s from an injury, chronic condition, or poor posture. By developing a plan to address these issues, we can help reduce pain, making it easier for you to sleep. This one also works both ways – not sleeping enough has been shown to make you more sensitive to pain.

2. Promoting Relaxation Techniques

Physical therapists can teach you relaxation techniques, like deep breathing, gentle stretching, or progressive muscle relaxation. These methods can help calm your mind and body, making it easier to fall asleep.

3. Creating a Personalized Exercise Plan

Regular physical activity can improve sleep quality. A PT can create a tailored exercise program that suits your needs and lifestyle. Gentle exercises, especially those done in the evening, can help you unwind and prepare for sleep.

4. Improving Sleep Environment

Your PT can also offer advice on creating a better sleep environment. This includes tips on your mattress, pillows, and bedroom setup to ensure you have a comfortable place to sleep.

Tips for Better Sleep

In addition to working with your PT, here are a few steps you can take to improve your sleep:

  • Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends.
  • Limit Screen Time: Reduce exposure to screens at least an hour before bed. The blue light from screens can interfere with your ability to fall asleep.
  • Create a Bedtime Routine: Establish a calming routine before bed, such as reading or taking a warm bath.
  • Watch Your Diet: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep.
  • Keep Your Bedroom Dark and Cool: A dark, cool room can help signal to your body that it’s time to sleep.

Conclusion

Sleep is vital for our overall health, and physical therapists can help you achieve better sleep through pain management, relaxation techniques, and personalized exercise plans. By combining our expertise with your commitment to good sleep habits, you can enjoy the restful nights you deserve. Remember, a good day starts with a good night’s sleep!

 

 

 

 

References

Research:

  1. Catherine F. Siengsukon, Mayis Al-dughmi, Suzanne Stevens, Sleep Health Promotion: Practical Information for Physical Therapists, Physical Therapy, Volume 97, Issue 8, August 2017, Pages 826–836
  2. Jo Nijs, Olivier Mairesse, Daniel Neu, Laurence Leysen, Lieven Danneels, Barbara Cagnie, Mira Meeus, Maarten Moens, Kelly Ickmans, Dorien Goubert, Sleep Disturbances in Chronic Pain: Neurobiology, Assessment, and Treatment in Physical Therapist Practice, Physical Therapy, Volume 98, Issue 5, May 2018, Pages 325–335
  3. A Survey of Physical Therapists’ Perception and Attitude About Sleep
  4. Catherine F Siengsukon, Lara A Boyd, Does Sleep Promote Motor Learning? Implications for Physical Rehabilitation, Physical Therapy, Volume 89, Issue 4, 1 April 2009, Pages 370–383

Articles/Content:

  1. PT’s Role in Sleep Education
  2. Can PT Help You Sleep Better

 

Celebrate National Physical Therapy Month

October is National Physical Therapy Month, a time to recognize the vital role physical therapists play in improving our health. If you’ve ever considered physical therapy or have experienced its benefits, here are five reasons to celebrate this valuable intervention.

Holistic Approach

Physical therapy takes a holistic approach to health. Instead of just treating symptoms, physical therapists focus on the whole body. They assess how different systems interact and work together to improve your overall function and mobility. This leads to better outcomes, as it addresses the underlying issues rather than just masking pain.

Safety

One of the biggest advantages of physical therapy is its safety. Unlike surgeries and medications, which can come with side effects, risk of infection, and more, physical therapy is a non-invasive treatment option. It provides effective methods for managing pain and improving function without the risks associated with invasive procedures. This makes it a great choice for many individuals seeking relief from pain recovery from an injury.

Cost-Effectiveness

Physical therapy can be more cost-effective than other medical interventions, like surgeries or long-term medication use. Many people find that investing in physical therapy not only reduces the need for more expensive treatments down the line but also leads to quicker recovery times. By addressing issues early on, you can save money in the long run while improving their health.

Improved Mobility and Function

Physical therapists are all about getting you moving and back to the activities you love. Whether recovering from surgery, an injury, or managing a chronic condition, therapy helps you regain your ability to perform daily activities. By working closely with your physical therapist, you’ll get a personalized plan that focuses on your goals.

Long-Term Benefits

The benefits of physical therapy extend beyond immediate relief. By identifying and addressing the root causes of pain and dysfunction, your physical therapist will help you achieve long-lasting improvements in your health. Additionally, physical therapy emphasizes the importance of physical activity and exercise, which have incredible benefits for overall well-being. You’ll learn how to stay active, reducing your risk for future injuries and promoting a healthier lifestyle!

As we celebrate National Physical Therapy Month, it’s essential to recognize the many advantages of physical therapy. From its holistic approach and safety, to the cost-effectiveness, and long-term benefits physical therapy offers a comprehensive solution for anyone seeking to improve their health.

If you’re considering physical therapy, call a physical therapist and find out  how it can help you lead a more active, fulfilling life.

 

References

Research:

  • Effects and Benefits of Physical Therapy in the Mood, Quality of Life and Cognition Psychological and Cognitive Effects of Physical Therapy
    1. https://ijpot.com/scripts/IJPOT%20April-June_2020.pdf#page=267
  • Beth Black, MarySue Ingman, Jamie Janes, Physical Therapists’ Role in Health Promotion as Perceived by the Patient: Descriptive Survey, Physical Therapy, Volume 96, Issue 10, 1 October 2016, Pages 1588–1596
    1. https://doi.org/10.2522/ptj.20140383
  • Emily Knight, Robert J. Werstine, Diane M. Rasmussen-Pennington, Deborah Fitzsimmons, Robert J. Petrella, Physical Therapy 2.0: Leveraging Social Media to Engage Patients in Rehabilitation and Health Promotion, Physical Therapy, Volume 95, Issue 3, 1 March 2015, Pages 389–396
    1. https://doi.org/10.2522/ptj.2
    2. 0130432
  • Diana C. Parra, Elissa C. Held Bradford, B. Ruth Clark, Susan B. Racette, Susan S. Deusinger, Population and Community-Based Promotion of Physical Activity: A Priority for Physical Therapy, Physical Therapy, Volume 97, Issue 2, February 2017, Pages 159–160
    1. https://doi.org/10.1093/ptj/pzw006

Articles and Content:

1 in 3 Seniors Will Fall This Year. Physical Therapy Can Make Sure You’re Not One of Them.

Falls are a big deal.

They can cause injuries and make it hard to live on your own. They can also make you afraid of
falling again. This fear might make you less active, making you weaker and more likely to fall.
It’s a tough cycle to break.

Falls aren’t a normal part of aging. Physical therapy can reduce your risk and help you stay
independent. Here are five ways your PT can help.

Creating a personalized exercise plan
Being active helps prevent falls. Your PT will create an exercise plan based on your needs and
interests. This should be fun! Consider going on walks, dancing, aquatic exercise, or practicing
yoga.

Making Your Home Safer
Many falls happen at home. Simple changes like removing tripping hazards and using night
lights can make a significant difference. Your physical therapist can help you with these and
recommend other modifications to make your home safer.

Strength and Balance Exercises
Strong muscles and good balance are vital to preventing falls. Your PT will show you specific
exercises that help with both.

Addressing underlying health issues
Falls are often the result of multiple factors. Your PT can work with your other doctors to
address things like vision problems, heart issues, incontinence, or diabetes that might make you
more likely to fall.

Help you find community programs
Staying active is easier and more fun with others. Your PT can help you find group exercise
classes or other programs in your area that will help you stay strong and independent.

Take the first step.
If you’re worried about falling or have already had a fall, don’t wait to get help. Talk to your
physical therapist.

Falling isn’t a normal part of getting older. With the right help, you can stay strong, maintain your
balance, and keep doing the things you love. Physical therapy is a great way to ensure that you
stay on your feet and remain active and independent.

Take that first step towards better balance and a more active life. Your future self will thank you!

 

 

References
1. Exercise for falls and fracture prevention in long term care facilities: a systematic review and
meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2.
a. https://pubmed.ncbi.nlm.nih.gov/23860265/
2. Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID:
28925664.
a. https://pubmed.ncbi.nlm.nih.gov/28925664/
3. The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention:
A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy
36(4):p 182-193, October/December 2013.
a. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.asp
x?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFaD2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8
4. Exergame technology and interactive interventions for elderly fall prevention: A systematic
literature review
a. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265
5. Reducing the Risk of Falling and Injuries From Falls: Research on the Value of Physical Therapy
a. apta-handout-falls-research.pdf
6. Physical Therapy Guide to Falls
a. https://www.choosept.com/guide/physical-therapy-guide-falls
7. Fall Prevention Starts with a Conversation
a. https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers
8. Balance and Falls
a. https://www.apta.org/patient-care/public-health-population-care/balance-and-falls

Head Back To School With A Healthy Back

Fall is on the way, and so are school buses and students carrying…backpacks. You might not think much about those bags full of books, pencils, crayons, and computers, but physical therapists do.

Why Backpacks Matter

Students will always have things to carry between home and school. A backpack is a great way to do that, but if they’re too heavy, they can cause problems.

Research has shown that carrying a heavy backpack changes students’ posture, walking speed, step length, and more. Unsurprisingly, we also know that as students walk greater distances and become more fatigued, these changes worsen.

These changes can lead to neck pain, back pain, or other musculoskeletal issues.

How Heavy Is Too Heavy?

How much weight a student can safely carry is directly affected by their weight.

Studies have shown that changes in posture and performance start to occur when the backpack weighs 10% of the student’s body weight. Experts agree that students should not carry more than 15% of their body weight in a backpack.

Unfortunately, most data show that more than half of students carry more than the recommended load.

5 Tips for Parents and Students

To reduce backpack weight and help your student avoid pain, here are a few tips:

  1. Plan ahead – Each night, go through the backpack and remove items not needed the next day. Likewise, ensure your student doesn’t bring things home they won’t need that night.
  2. Use your locker – Planning ahead can help remove extra weight between home and school. The locker can lighten the load during the school day. Students can avoid carrying extra loads during the school day by making a few stops at their lockers.
  3. Pack right – Heavier items should be placed close to the student’s back, and lighter items should be placed further away.
  4. Wear it right – Using both shoulder straps and front or hip straps, if you have them, helps distribute the load evenly. The bottom of the pack should be even with the bottom of the low back. Packs worn too high or low exaggerate postural changes and can restrict movement.
  5. Pick the right pack – If you’re shopping for a new backpack, look for one with two straps rather than one. A chest strap and hip belt can help distribute the load. The pack should also be sized appropriately – no longer than the student’s torso.

You can’t control what your student needs for school. However, you can use these tips to help reduce your student’s load and ensure that they carry it correctly.

If your student is having pain in their back, neck, or anywhere else, call their physical therapist today. They can help!

 

 

 

References
1)      The Influence of the Weight of the Backpack on the Biomechanics of the Child and Adolescent: A Systematic Review and Meta-analysis With a Meta-Regression
  1. https://www.ingentaconnect.com/content/wk/pep/2023/00000035/00000002/art00007
2)      Backpack use in children. Pediatric Physical Therapy : the Official Publication of the Section on Pediatrics of the American Physical Therapy Association. 2002 ;14(3):122-131.
  1. https://doi.org/10.1097/00001577-200214030-00002
3)      Effects of Educational session on school backpack use among elementary school students
  1. https://www.scielo.br/j/rbfis/a/Y8XW48pPRmSrZbYBrJKPtct/?lang=en&format=html#
4)      Effect of Backpack Load Carriage on Cervical Posture in Primary Schoolchildren. 1 Jan. 2012 : 99 – 108.
  1. https://content.iospress.com/articles/work/wor01289
Articles/Content:
1)      3 Tips for Backpack Safety
  1. https://www.choosept.com/health-tips/3-tips-backpack-safety
2)      Backpack Tips from a Pediatric Physical Therapist
  1. https://www.highbarhealth.com/blog/backpack-tips-from-a-pediatric-physical-therapist
3)      Is your child’s backpack making the grade?
  1. https://www.alternatives4children.org/news/pdfs/PT%20RESOURCES%202020/Children%20and%20Backpacks.pdf