Welcome in Winter
Welcome to this month’s newsletter from Orthopedics, Sports Medicine, and Physical Therapy! We’re excited to bring you our Provider Spotlight featuring Dr. Naomi Albertson, a leading sports and family medicine physician dedicated to helping people stay active and healthy. With over two decades of experience working with athletes and orthopedic patients across the West, Dr. Albertson now brings her expertise to Tahoe Forest Hospital.
We’re also thrilled to introduce BFit in Tahoe, a program to instill healthy movement habits in elementary students. Our Injury Prevention Corner offers essential tips on safe shoveling techniques to keep you injury-free as winter approaches. Read on for insights, exercises, and advice to support your health and fitness throughout the season!
Provider Spotlight
Naomi Albertson, MD
Tahoe Forest Orthopedics & Sports Medicine
Dr. Naomi Albertson is a board-certified sports medicine and family medicine physician passionate about keeping people active. Although she is a native of the Bay Area, she has lived and worked with athletes all over the West, from Idaho and Wyoming to California and Nevada. She has been in the Reno/Tahoe area for over 10 years and worked solely with patients seeking advice for their orthopedic issues for over 20 years.
She has frequently spoken about injury prevention, athletic performance, exercise program development, bone health, and sports nutrition. Dr. Albertson practices at the Tahoe Forest Incline Village Hospital on Monday through Wednesday and is available for orthopedic and sports consultation and treatment.
Contact Info
Incline Orthopedics & Sports Medicine
880 Alder Ave, 2nd Floor, Incline Village, NV 89451
Featured Therapy
Be Fit in Tahoe
Our dedicated team of Athletic Trainers (ATCs) and Physical Therapists (PTs) are excited to introduce BFit, a program designed to help elementary students build strong foundations for lifelong health and injury prevention. Each month, an ATC or PT visits an elementary classroom to introduce a specific exercise with weekly progressions, helping students gradually improve their skills and strength.
For November, the focus is on planks during brain breaks. In Week 1, we teach the proper form for a stable plank position. Week 2 adds a 10-second hold on toes, followed by alternating leg lifts in Week 3. The month wraps up in Week 4 with side planks to further engage core stability.
This initiative gives students a quick, energizing break while learning safe, effective movement techniques. These exercises emphasize core strength, injury prevention, and proper movement mechanics, equipping students to stay healthy and active through every season and sport in the Tahoe region. BFit is here to keep our kids moving safely for years to come!
Injury Prevention Corner
Shoveling tips
Here are some tips for proper shoveling techniques to help reduce your risk of injury this winter:
- Warm up first – Like any physical activity, shoveling can be demanding. Warm up to prepare your body.
- Use the correct shovel – Choose a lightweight, ergonomic shovel with a curved handle to reduce bending and decrease strain on your back.
- Lift with your legs – Instead of bending at your back, bend your knees, keep your back straight, and use the power of your legs to lift the snow. Avoid twisting your body- turn your whole body to throw the snow.
- Push, don’t lift – When possible, push the snow rather than lift it. Pushing is less taxing on your back and reduces strain.
- Take small scoops – Avoid overloading the shovel, especially with heavy snow. Lighter, smaller loads are easier on your body and reduce the risk of injury.
- Alternate sides – Shoveling with one hand forward can lead to muscle imbalances. Switch which hand is on top every few minutes to distribute the effort.
- Take breaks – Listen to your body. If you feel fatigued, dizzy, or in pain, it’s time to take a break or call it a day. Pushing through pain can lead to serious injuries.
- Stay hydrated – Cold weather can make it easy to forget hydration, but shoveling is hard work, and staying hydrated is essential.
Injury prevention exercises
Access 6 quick warm-up exercises to prepare yourself for shoveling safely. Remember to stay safe and hydrated!
