ALEXANDRIA, VA, October 25, 2005 - In addition to being emotionally taxing, the holiday season can take a physical toll, says the American Physical Therapy Association (APTA). Familiar holiday activities such as "shop 'til you drop," as well as lifting stacks of presents and heavy boxes deplete already overspent energy and can contribute to neck, shoulder, and back injuries.

APTA, which represents 67,000 physical therapists, physical therapist assistants, and students, recommends taking precautions ¯from maintaining your balance by distributing the weight of shopping bags equally to lifting boxes with your legs - in order to keep injury from ruining this festive season. According to APTA member Kendra Harrington, PT, DPT, MS, a physical therapist at Walter Reed Army Medical Center in Washington, DC, observing proper body mechanics can go a long way towards preventing muscle and joint discomfort.

Harrington notes that the holidays often bring a dramatic shift in lifestyle from a sedentary to a harried one. "During the holiday season, we see a significant rise in patients who are experiencing back, shoulder, and neck pain," she says. "Many have desk jobs and are fairly inactive most of the year. Rushing around and carrying too many things at once ¯ and in the wrong way ¯ place added stress on bodies which may increase the chance of injury."

The Mesa Gateway clinic just completed their first Get Fit Boot Camp and is looking to begin their second session in January.

Contact Jason for details.

Wouldn't January be a good time to start a new fitness program?

On November 23rd, Heidi Erpelding, Director of the PPTS Arrowhead Clinic, competed in her seventh Ironman triathlon.  It was the first time that the Ford Ironman Arizona was held in November (replacing the April event) and the athletes were treated to perfect weather conditions.  A number of course records and a lot of fast times were posted by more than 2,100 athletes over the 2.4 mile swim, 112 mile bike and 26.2 mile marathon course. 

Heidi finished 13th out of 106 in her age group in a time of 11 hours 40 minutes. This was her personal best for the Arizona course. 

We are very proud of Heidi and the commitment to health and fitness that she exudes. Way to go - Heidi! - Does this mean no "Wheaties Bars" for you over the holidays?

Before You Lift

Test an object's weight before lifting. Before attempting to lift heavy packages or luggage, try pushing them with your foot. If they seem too heavy, take smaller loads, which are less likely to strain your back and are easier on arm and shoulder muscles. Keep feet shoulder-width apart and bend your knees when lifting.

Lift with your legs, not with your back. Don't lean over an object to lift it. Instead, stand close to the object, bend your legs and keep your back straight, then lift.

If a back injury does occur, seek help from a physical therapist. What starts as a minor back injury can progress into recurrent lower back problems without early intervention.

Shopping Without Dropping Maintain your balance by distributing the weight of shopping bags equally on both sides of your body. Try not to carry a heavy purse. Instead, consider using a fanny-pack or small backpack, using both straps on the backpack, and keeping your back straight in order to make the buttocks carry more of the weight, not the shoulders.

Wear comfortable shoes when shopping, preferably walking or running shoes. Many ankle and foot injuries occur from carrying packages while wearing high heels on hard surfaces, such as the floors in shopping malls.

Don't lug overstuffed shopping bags for extended periods. By making repeated trips to your car to unload, you get a good workout as well as relieve the stress on your back muscles.

Consider using a shopping cart or get help to carry packages to your car.