Holidays an Ideal Time for Refresher on Proper, Safer Lifting

Digging out boxes of holiday decorations, hauling packages to and from the car, hiding gifts away on the higher shelves at the back of your closet … the Holiday Season certainly requires its fair share of bending, lifting and reaching. This, coupled with the cooler weather, makes December the ideal time for a refresher on proper lifting methods.

Back pain, after all, can put a real damper on the Holiday Season.

As one of the most common conditions treated by physical therapists, back pain and injury will even about 80 percent of all Americans at some point in their lives, making it one of the top causes of disability in the U.S. Fortunately, it’s a condition that’s preventable, and one of the ways of doing this is to learn proper lifting techniques.

But, preventing back pain isn’t the only concern when we talk about proper lifting. Using the proper techniques for lifting and carrying awkward and/or heavy objects is about minimizing strain on the entire body.

The goal, in other words, is to put yourself in a position that allows the body’s musculoskeletal system to work as one cohesive unit, without putting too much strain on one area, such as the lower-back or shoulders.

So without further ado, strongly consider the following tips for proper lifting during this Holiday Season … and throughout your lifetime:

Warm Up: Don’t ever assume your body’s ready to lift heavy objects without first being thoroughly warmed up. Take the time to stretch you lower back as well as your legs and hips. Also, do a few jumping jacks to get the blood flowing to the muscles in your body.

Get Close: Avoid reaching for a heavy or moderate-sized load. Get up nice and close to the box or object to minimize the force (in the arms, shoulders and back) needed to lift, and always hold it close to your body.

Bend & Lift with the Knees: We’ve all heard this before, and it’s true. But in doing so, keep your back straight and your body upright as you lower yourself to the object in question, then use your legs to rise back up.

Get a Grip: This seems to go without saying, but if you can’t get a strong, comfortable grip on the object in front of you – even if you know you can carry the weight – don’t try to be a hero. Find someone to help you or an alternative way of getting the object from A to B, such as a hand cart or dolly.

Reverse the Steps: When you get to where you’re going, set the item down just as you picked it up – but in reverse. Keep it close to the body, lower with the legs and move slowly and deliberately. You can just as easily injure yourself setting objects down as you can picking them up.

In addition, keep from twisting or reaching while lifting and/or carrying a load. Don’t rush through the process of lifting, and if you’re tired, put the work off until later

And finally, if you do feel pain during or after lifting, or you have an injury or condition you feel is holding you back from moving properly, visit a physical therapist for a full assessment prior to trying any sort of heavy or awkward lifting.

Armada Physical Therapy – Coors

Hours:
Monday to Friday 7:30am to 6:00pm

Services

  • Fall Prevention Programs
  • Manual Physical Therapy
  • Post-Surgical Rehabilitation
  • Pediatric Orthopedic PT
  • Spine Rehabilitation
  • Sports Medicine
  • Trigger Point Dry Needling
  • Work Injury Rehabilitation

Armand Larragoite, PT, DPT, Clinc Director

Armand received his doctorate in Physical Therapy in 2015 from the University of New Mexico. He began working in outpatient physical therapy right after school and is ASTM certified. Armand uses manual therapy in combination with exercise and dry needling level 1 to help return patients to their previous level of function. He enjoys working with all populations especially high school athletes for return to sport and injury prevention. In his free time Armand enjoys competing in CrossFit and camping with his wife and two dogs.

Armada Physical Therapy – Jefferson

Hours:
Monday to Friday 7:30am to 6:00pm

Services

  • Fall Prevention Programs
  • Manual Physical Therapy
  • Post-Surgical Rehabilitation
  • Pediatric Orthopedic PT
  • Spine Rehabilitation
  • Sports Medicine
  • Trigger Point Dry Needling
  • Work Injury Rehabilitation

Elizabeth Lonergan, PT, DPT, Clinic Director

Elizabeth has been practicing as an outpatient orthopedic physical therapist since her graduation from the University of New Mexico Doctor of Physical Therapy program in 2015. She is passionate about using her skills in manual therapy and exercise prescription to decrease pain and return patients to the activities they love. Elizabeth enjoys working with athletes and holds a certificate in returning injured athletes to sport. As a classically trained dancer, Elizabeth has a particular interest in the treatment of dancers. She has passed the Cechetti National Student Ballet Exams, giving her a strong foundation in ballet technique, artistry, dance theory, and anatomy of the dancer.

She received advanced education in dance, anatomy, and biomechanics at New Mexico State University, where she was a member of the Contemporary Dance Theater. Here she was able to expand her knowledge of dance to many different styles including modern, jazz, contemporary, ballroom, and flamenco. Upon graduation from NMSU with her BA in Kinesiology and Minors in Dance technique education and psychology, Elizabeth moved to Albuquerque where she danced professionally with Ballet Repetory Theater of New Mexico.

Elizabeth has completed dance specific physical therapy training with Marika Molnar, the physical therapy provider for New York City Ballet. She has also attended courses with NYU’s Harkness Center for Dance Injuries for dance specific rehabilitation, shoe fitting, and dance nutrition. Elizabeth has had the opportunity to work with many dance companies in Albuquerque, and is the premier physical therapy provider for Keshet Dance Company. Outside of work, Elizabeth continues to dance and enjoys spending time with her husband and 3 dogs.

Armada Physical Therapy – Los Lunas

Hours:
Monday to Friday 8:00am to 5:00pm

Services

  • Fall Prevention Programs
  • Manual Physical Therapy
  • Post-Surgical Rehabilitation
  • Pediatric Orthopedic PT
  • Spine Rehabilitation
  • Sports Medicine
  • Trigger Point Dry Needling
  • Work Injury Rehabilitation

Melody Rattanapote-Malaney, PT, DPT, Clinic Director

Mel is a native New Mexican, born and raised in Albuquerque. She graduated with her Doctorate in Physical Therapy (DPT) from Missouri State University before returning to New Mexico to work in outpatient, inpatient, and home health physical therapy settings. Mel has spent her career in the rural communities of Socorro and Valencia counties and has treated many patients from age 0 to 97 with a variety of musculoskeletal and neurological pathologies. She has specialized training in functional dry needling in addition to other familiar evidence-based physical therapy interventions and techniques. Mel prefers individualized treatment sessions and is passionate about patient education and the restoration of function and quality of life. When not in clinic, Mel spends her time with her husband and furry children and enjoys photography, hiking, and road biking

Armada Physical Therapy – Menaul

Hours:
Monday to Friday 7:30am to 6:00pm

Services

  • Fall Prevention Programs
  • Manual Physical Therapy
  • Post-Surgical Rehabilitation
  • Pediatric Orthopedic PT
  • Spine Rehabilitation
  • Sports Medicine
  • Trigger Point Dry Needling
  • Work Injury Rehabilitation

K. Violet Dinnen, DPT, Clinic Director

Violet received her Bachelor’s degree in Exercise Science and Doctor of Physical Therapy degree from the University of New Mexico. Her practice relies on evidence-based manual therapy techniques and she particularly enjoys treating foot, ankle, and upper extremity conditions. She has taken several continuing education courses that focus on biomechanical principles and manual therapy treatments. Outside of work, she likes to exercise, golf, practice yoga, and travel whenever possible.

Tracy Mechenbier, DPT

Tracy has practiced primarily in the outpatient orthopedic setting and has also continued to work in the inpatient neurological rehab setting, on a PRN basis to keep up her skills. She obtained her B.S. in Exercise Science from the University of New Mexico before attaining her Doctorate Degree in Physical Therapy from UNM in 2015. Tracy’s strengths are in constructing creative exercise programs relevant to patient’s lifestyles, as well as performing manual therapy techniques. She currently utilizes dry needling for pain reduction and to address ROM limitations. Prior to working as a physical therapist, Tracy was a personal trainer and soccer coach. She played competitive soccer throughout her youth and into college. Currently she spends her free time staying active with her husband and four young children.

Armada Physical Therapy – Rio Rancho

Hours:
Monday, Wednesday 8:00am to 6:00pm
Tuesday, Thursday, Friday 7:30am to 2:30pm

Services

  • Fall Prevention Programs
  • Manual Physical Therapy
  • Post-Surgical Rehabilitation
  • Pediatric Orthopedic PT
  • Instrument Assisted Soft Tissue Mobilizations (IASTYM)
  • Spine Rehabilitation
  • Sports Medicine
  • Peri-Neural and Trigger Point Dry Needling
  • Work Injury Rehabilitation

Timothy Serrano, PT, DPT, FAAOMPT, Clinic Director

A California native, Timothy, moved to New Mexico and completed his undergraduate degree from UNM in 2008. He then took time to study Black Mantled Howler monkeys in Costa Rica and Ecuador as a research assistant before earning his Doctorate in Physical Therapy from Winston-Salem State University in North Carolina in 2013. He has since earned several advanced certifications including his Diploma of Osteopractic (2015) from the American Academy of Manipulative Therapy (AAMT) that comprises certifications in Spinal Manipulation (Cert. SMT) and musculoskeletal and peri-neural Dry Needling (Cert. DN). In 2018 he completed an Orthopedic Fellowship accredited with the American Academy of Orthopaedic Manual Physical Therapists (AAOMPT) which is a national organization committed to excellence in Orthopaedic Manual Physical Therapy practice, education and research. During his Fellowship he helped conduct research on cervicogenic headaches (headaches that are caused by the upper neck) with AAMT. As of 2019 he is one of eight with the FAAOMPT distinction in the entire state of New Mexico.  He has  a tremendous passion for helping all patients with any musculoskeletal conditions and works well with patients in targeting and achieving their specific goals for returning and restoring them back to their desired quality of life. When he is not in the clinic, he enjoys playing board games with friends and family, hiking, camping or exploring the outdoors with his dog Rupert.