In sports, we're all aware of the importance of proper technique in preventing injuries. However, when it comes to child care we often forget that bad habits and poor lifting techniques can cause serious injury.
Almost every week I see at least one client who has issues stemming from lifting or carrying their children. Some of these injuries are caused by always carrying a child with the same arm, which can result in rotator cuff issues and imbalances in the shoulder. I also often see low back issues from carrying children on one hip. I advise avoiding this practice altogether, but if you must, make sure to alternate hips to maintain equilibrium. Lastly, when lifting kids, use your legs as much as possible, maintain a strong core, and avoid twisting motions.
With more and more people working from home, especially in IT, work-related pain in the shoulders, neck, and head is becoming epidemic.
It's important to keep your home work space ergonomically sound so as to avoid causing forward head posture and trigger points in your upper traps that can lead to headaches and tension through the upper back.
See the image below for a proper setup and come see me for a treatment if you're experiencing tension or pain, before the muscle tension and trigger points become ingrained.
Many of my friends and clients enjoy running as a way to stay fit, enjoy the outdoors, and to challenge themselves. Here are a few simple tips for you runners to help prevent injury:
1) Don't always run on the same side of the road (roads are cambered effectively creating a leg length discrepancy)
2) Get a professional to assess your gait and choose your running shoes accordingly (pronators may require special shoes)
3) Don't break in new running shoes on a long run (instead use a series of short runs)
4) Stretch lateral leg structures to avoid patellar tracking issues or IT band contractures
5) Stay hydrated to avoid cramping and heat exhaustion (try to drink a cup of water every 10 - 15 min)