Moving your child to college is a major milestone. It’s a day both parents and children look forward to with anticipation and a bit of anxiety. Amidst the excitement, it’s easy to overlook the physical demands of moving heavy boxes and furniture.
Nothing could put a bigger damper on this time in your child’s life than ending up in the college infirmary or hospital with an injury, such as a thrown-out back or smashed fingers or cuts and bruises. Moving can take a toll on even the most physically fit and injuries are more common than you might think.
“The most common injuries that people can experience while moving are muscle strains or ligament sprains around the joints,” said Neal McKimpson, DO, a primary care sports medicine specialist with Banner Health. “But the risk of this happening can be minimized with a little planning and precaution.”
With the help of Dr. McKimpson, we share some important tips to make the transition from your home to college with 10 moving tips.
1. Plan ahead for a smooth move
Preparation is key to avoiding injuries during the move. Start by organizing and packing well in advance. Create a checklist of items your child will need and ensure everything is packed securely.
“It’s better to pack smaller bags and boxes that will be easier to carry than to increase your risk of injury by packing bulky, oversized boxes that are difficult to lift and carry,” Dr. McKimpson said.
Key points:
- Begin packing weeks ahead of the move-in date.
- Use smaller boxes for heavy items like books.
- Clearly label each box with its contents and destination room.
- Pack a well-stocked first aid kit.
2. Ask for help
Moving is a team effort. Don’t try to do it all on your own. Whether it’s friends, family or moving companies, having extra hands can reduce the physical strain and risk of injury.
“If you have a lot of large items such as wardrobes, dressers and desks, these are better left to professionals, as these large, bulky items are often the cause of preventable injuries,” Dr. McKimpson said.
Key points:
- Organize a group of friends or family members to help.
- Hire professional movers for large or awkward items.
3. Bring moving equipment
Invest in or rent moving equipment to save on physical strain. Dollies, hand trucks and furniture sliders are excellent tools to help move heavy items with ease.
“They can reduce the number of trips you have to make, as well as reduce the strain placed on your body,” Dr. McKimpson said.
Key points:
- Use a dolly or hand truck for heavy boxes and furniture.
- Apply furniture sliders to move bulky items across floors.
- Make sure you know how to use equipment before starting.
4. Dress appropriately
Wearing the right clothes and shoes can make a big difference in preventing injuries. Choose comfortable, loose-fitting clothing that allows for a full range of motion.
“Wearing proper footwear will help reduce your risk of sustaining foot and ankle-related problems such as ankle sprains and broken bones,” Dr. Kimpson said. “It’s important to wear closed-toe shoes with good support around your ankles and decent tread on them to reduce the chance of a slip, trip or fall.”
Key points:
- Wear sturdy, closed-toe shoes with good support and traction.
- Leave sandals and flip-flops for the beach.
- Dress in layers to adapt to changing temperatures throughout the day.
5. Use proper lifting techniques
One of the most common causes of moving injuries is improper lifting techniques.
“When it comes to lifting, it is important to lift primarily from your legs and not your back,” Dr. McKimpson said. “Make sure to keep your back straight and bend at the knees, then use slow and smooth movements to lift.”
Key points:
- Bend at your knees and hips, not your waist.
- Hold items close to your chest (torso) to reduce strain.
- Turn your whole body instead of twisting your back.
- Ask for help with heavy or awkward items.
6. Plan the layout in advance
Knowing the layout of your child’s dorm room or apartment ahead of time can prevent unnecessary moving and lifting. Measure the space and plan where larger items like beds, desks and dressers will go. This can save you from having to rearrange heavy furniture multiple times.
Key points
- Measure furniture and room dimensions before move-in day.
- Sketch a layout plan to see where each item will go.
- Communicate the plan with everyone helping with the move.
7. Prepare and recover with stretching
While it’s not a marathon, moving can be grueling. Stretching and warming up before starting the move can help reduce your risk of injury.
“It’s especially important to do some gentle back, shoulder and neck exercises as these are often overlooked areas of stretching that are also very commonly injured while moving,” Dr. McKimpson said.
Key points:
- Perform dynamic warm-up exercises to get your blood pumping.
- Stretch your back, shoulders and neck before and after moving.
8. Stay mindful of your surroundings
College campuses can be crowded and chaotic on move-in day. Pay attention to your surroundings to avoid accidents. Be mindful of other people, watch for obstacles and be aware of uneven surfaces.
Key points:
- Keep pathways clear of boxes and clutter.
- Watch out for other families and students moving in.
- Be cautious of stairs and ramps, which are hazardous when carrying items.
9. Take breaks and stop if you feel pain or discomfort
Moving day can be long and exhausting. It’s not uncommon to overheat.
It’s important to pace yourself and take regular breaks. Stay hydrated and well-fed to keep energy levels up and prevent fatigue-related accidents.
“If you start becoming lightheaded, overly hot or sweaty, short of breath or you notice your muscles giving out or shaking, it’s important to take a break and get fluids and food,” Dr. McKimpson said. “If you notice these things getting worse despite a break, you should stop what you are doing and seek medical care.”
Key points:
- Take short breaks every hour to rest and hydrate.
- Avoid sugary drinks. Drink water.
- Eat light, healthy snacks to keep your energy up.
- If you notice worsening symptoms of overexertion, seek medical attention.
10. Consider pre-existing conditions
If you have a history of a previous back injury or have joint issues with arthritis, you can still help with this exciting and tiring task. Focus on items and activities that will not place you at undue risk.
“There’s a lot you can help with during packing or unpacking,” Dr. McKimpson said. “And lastly, you will be the hero of the day if you find some nice, cold drinks and/or food for everyone to enjoy.”
Key points:
- Focus on lighter items and tasks like packing or unpacking.
- Practice proper lifting techniques at all times.
- Take frequent breaks to avoid overdoing it.
- Provide support by organizing or bringing food and drinks.
- Stop if you experience pain or discomfort. Take the Banner Health “Back and Neck Pain Assessment” if you need guidance on the next steps in care.
Final thoughts
Moving your child to college is a huge event that marks a new chapter in both of your lives. By following these tips and expert advice from Dr. McKimpson, you can ensure a safe and injury-free move-in day. Take care of yourself so you can fully support and celebrate your child’s exciting transition to college life. Remember, a little preparation goes a long way to preventing injuries and ensuring a smooth move.
