KEEPING KIDS HEALTHY DURING FALL SPORTS

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Everyone agrees that team sports are terrific for children. They teach sportsmanship, cooperation, and how to have fun on the playing field.

Your child may be a budding soccer player or a seasoned high school athlete. Regardless of where he/she falls on the youth sports continuum, there are steps all parents should take to keep their youngster safe and happy.

According to the Centers for Disease Control, high school athletes account for an estimated two million injuries, 500,000 doctor visits and 30,000 hospitalizations each year. Not only are youth athletes injuring themselves playing sports more often, but the types of injuries and the magnitude of injuries that we are seeing have changed – for the worse.

More youth athletes are suffering from injuries that previously would have only been seen in professional level athletes. Overuse and serious acute injuries are becoming more common. As the intensity and demands of youth sports continue to rise, young athletes are more vulnerable than ever to these types of injuries.

 

THE RIGHT EQUIPMENT

Don’t skimp on equipment. While there is no reason not to buy second-hand sports equipment, make sure it meets current safety standards.

All sports equipment should fitcorrectly. Have your child try it on before you buy it and make sure it fits and is properly fastened. Encourage your child to take it off and put it back on in the store so that he/she knows exactly how to do it.

Don’t buy second-hand athletic shoes. These should be well cushioned and custom fitted to the child’s feet. Make sure you get the right type of shoe for the sport.

Be vigilant about insisting your child wearhis/her equipment.

TRAIN SENSIBLY

If the coach has outlined a training schedule, make sure the young athlete adheres to it. Don’t let him/she overdo — Coach knows best.

Parents should review training plans to make sure that the coach follows safety procedures. If you have questions, speak to the coach.

Stretching is important before and after a workout. Children and teenagers feel invulnerable and often skip this crucial step.

Make sure your child drinks plenty of water before, during, and after training and practices. This may sound obvious when it is still warm outdoors but should not be ignored when the weather cools down.

AVOIDING INJURIES

In addition to pre-participation physicals, there are some simple steps that youth athletes, as well as their parents and coaches, can take to help minimize sports injuries. Most common overuse injuries result from the sudden increase of activity in intensity and/or duration. Cross-training and fitness training during the off-season help the body become acclimated to vigorous athletic activity which can effectually minimize the stress on the body at the start of a season.

Once an athlete is engaged in competitive play, careful stretching and cool-down should be a regular part of the game-day routine. With every sport, correct form and technique should be taught, encouraged and reiterated to youth athletes. Proper hitting form and techniques, core strength and body positioning will help reduce the likelihood of an overuse or traumatic injury. Coaches and parents should make sure that their athletes are properly fitted with uniforms, pads and helmets. Athletes should speak regularly with a certified athletic trainer or sports medicine physician if they or their parents have any concerns about injuries or injury prevention before beginning any fitness program.

Sports injuries are an increasing concern with youth sports in this country. But by educating our youth and their families we can all help to make this season a safe and fun one.

WHEN YOUR CHILD IS INJURED

Most sports injuries among young athletes are sprains and strains. Fractures account for only about five percent of injuries, experts report.

Regardless of this, any injury should be treated seriously. Consult an orthopedic physician and do not let your child “play through” an injury. Make sure the injury is completely healed before your child heads back to the playing field.

Team sports, whether they are organized by the school, your town’s recreation department, or a parents’ co-op, are great fun for all children from about age six on. With a little help from their parents, kids can complete a safe and successful season!

Summer Injuries and What You Can Do

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There’s nothing wrong in playing your hardest, but it’s just as important to play smart as it is to play hard.

The first step in playing smart is to learn about injury prevention and know what to avoid. Most athletic injuries are not the result of accidents but are due to poor preparation for sports activity, overuse of joints or muscles, and missing the early warning signs of injury. Tendon injuries, cramps, shoulder injuries, muscle tears, and back pain are some of the most common summer sports injuries.

 

Although many athletes give it their all on the field, any increase in activity has the potential to cause damage to a body that isn’t prepared for it. In the winter, many of us tend to be less active. This leads to many people having a strong urge to get outside and be physically active once it warms up.

While any doctor would encourage exercise, your body might not be ready for this sudden change in activity. Without preparation, anyone can be susceptible to injury.

Heading Into Summer Sports & Activities?

Keep these injury prevention tips in mind:

  • Prepare your body for sports activity with sport-specific conditioning and muscle strengthening
  • Strengthen opposing muscle groups to maintain balance of muscle strength
  • Maintain proper hydration and give your body adequate nutrition
  • At the beginning of your sport or workout, activate your body with a dynamic warm up- Begin at an easy pace to slowly increase heart rate, respiratory rate and blood flow to muscles
  • Warm up both upper and lower extremities
  • Know when to rest or stop. Many injuries occur from over-fatigued muscles
  • Use properly fitting protective gear when appropriate, like helmets and wrist and shin guards
  • Use properly fitting sports clothing and supportive sport-specific foot gear
  • Vary your fitness routine. Repetitive use of muscles and joints can cause strain and injury
  • If you feel persistent pain in your muscles or joints, stop exercising and have the pain evaluated by an orthopedic physician

Have You Already Been Injured?

Your orthopedic physician can recommend a physical therapist who will show you the proper stretches and exercises that will help your muscles heal more quickly.

Understanding Sciatica

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Sciatica is a symptom of a problem with the sciatic nerve, the largest nerve in the body.

 

It controls muscles in the back of your knee and lower leg and provides feeling to the back of your thigh, part of your lower leg, and the sole of your foot. When you have sciatica, you have pain, weakness, numbness, or tingling. It can start in the lower back and extend down your leg to your calf, foot, or even your toes. Sciatica usually occurs on only one side of your body.

Sciatica can consist of leg pain, which might feel like a bad leg cramp, or it can be excruciating, shooting pain that makes standing or sitting nearly impossible. The pain might be worse when you sit, sneeze, or cough.

What Causes Sciatica?

Sciatica might be a symptom of a “pinched nerve” affecting one or more of the lower spinal nerves. The nerve might be pinched inside or outside of the spinal canal as it passes into the leg.

Conditions that cause sciatica:

  • A herniated or slipped disc that causes pressure on a nerve root — This is the most common cause of sciatica.
  • Piriformis syndrome — This develops when the piriformis muscle, a small muscle that lies deep in the buttocks, becomes tight or spasms, which can put pressure on and irritate the sciatic nerve.
  • Spinal stenosis — This condition results from narrowing of the spinal canal with pressure on the nerves.
  • Spondylolisthesis — This is a slippage of one vertebra so that it is out of line with the one above it, narrowing the opening through which the nerve exits

How Is Sciatica Treated?

Medicine — Pain medicines and anti-inflammatory drugs help to relieve pain and stiffness, allowing for increased mobility and exercise. There are many common over-the-counter medicines called non-steroidal anti-inflammatory drugs. They include aspirin, ibuprofen, and naproxen.

Muscle relaxants might be prescribed to relieve the discomfort associated with muscle spasms. However, these medicines might cause confusion in older people. Depending on the level of pain, prescription pain medicines might be used in the initial period of treatment.

Physical therapy —The goal of physical therapy is to find exercise movements that decrease sciatic pain by reducing pressure on the nerve. A program of exercise often includes stretching exercises to improve flexibility of tight muscles and aerobic exercise, such as walking.

The therapist might also recommend exercises to strengthen the muscles of your back, abdomen, and legs.

Spinal injections — An injection of a cortisone-like anti-inflammatory medicine into the lower back might help reduce swelling and inflammation of the nerve roots, allowing for increased mobility.

Surgery — Surgery might be needed for people who do not respond to conservative treatment, who have progressing symptoms, and are experiencing severe pain.

Surgical options include:

  • Microdiscectomy — This is a procedure used to remove fragments of a herniated disc.
  • Laminectomy — The bone that curves around and covers the spinal cord (lamina), and the tissue that is causing pressure on the sciatic nerve are removed.

Sciatic pain usually goes away with time and rest. Most people with sciatica will get better without surgery. About half of affected individuals recover from an episode within six weeks.

Although it might not be possible to prevent all cases of sciatica, you can take steps to protect your back and reduce your risk.

  • Practice proper lifting techniques. Lift with your back straight, bringing yourself up with your hips and legs, and holding the object close to your chest. Use this technique for lifting everything, no matter how light.
  • Avoid or stop cigarette smoking, which promotes disc degeneration.
  • Exercise regularly to strengthen the muscles of your back and abdomen, which work to support your spine.
  • Use good posture when sitting, standing, and sleeping. Good posture helps to relieve the pressure on your lower back.
  • Avoid sitting for long periods.

Sciatica can occur suddenly or it can develop gradually. You might also feel weakness, numbness, or a burning or a pins-and-needles sensation down your leg, possibly even in your toes. Less common symptoms might include the inability to bend your knee or move your foot and toes.

If you think that pain could be sciatica, call your orthopedic physician for an appointment. No one needs to live with pain. Ask your orthopedic physician what treatment might be right for you.

Avoiding Overuse Injuries

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Most overuse injuries are avoidable. To prevent an overuse injury:

 

  • Use proper form and gear. Whether you’re starting a new activity or you’ve been playing a sport for a long time, consider taking lessons. Using the correct technique is crucial to preventing overuse injuries. Also make sure you wear proper shoes for the activity. Consider replacing your shoes for every 300 miles you walk or run — or at least twice a year if you regularly exercise.
  • Pace yourself. If you’re starting a new fitness program, avoid becoming a weekend warrior. Compressing your physical activity for the week into two days can lead to an overuse injury. Instead, aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity, preferably spread throughout the week. It’s also a good idea to take time to warm up before physical activity and cool down afterward.
  • Gradually increase your activity level. When changing the intensity or duration of a physical activity, do so gradually. For example, if you want to increase the amount of weight you’re using while strength training, increase it by no more than 10 percent each week until you reach your new goal.
  • Mix up your routine. Instead of focusing on one type of exercise, build variety into your fitness program. Doing a variety of low-impact activities — such as walking, biking, swimming and water jogging — in moderation can help prevent overuse injuries by allowing your body to use different muscle groups. And be sure to do some type of strength training at least twice a week.

Recovering From An Overuse Injury

If you suspect that you have an overuse injury, consult your doctor. He or she will likely ask you to take a break from the activity that caused the injury and recommend medication for any pain and inflammation.

Be sure to tell your doctor if you’ve recently made changes in your workout technique, intensity, duration, frequency or types of exercises. Identifying the cause of your overuse injury will help you correct the problem and avoid repeating it.

When you think the overuse injury has healed, ask your doctor to check that you’ve completely regained strength, motion, flexibility and balance before beginning the activity again. When you return to your activity, pay special attention to proper technique to avoid future injuries.

Playing It Safe

Don’t allow an overuse injury to prevent you from being physically active. By working with your doctor, listening to your body and pacing yourself, you can avoid this common setback and safely increase your activity level.

Take a Walk: Spring into Better Health

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Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can reduce your risk of developing conditions like heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.

Physical activity does not have to be vigorous or done for long periods in order to improve your health. Even a low level of exercise – around 75 minutes per week – improves fitness levels significantly, when compared to a non-exercising group.

Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. It’s also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time.

Health benefits of walking

You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:

  • Increased cardiovascular and pulmonary (heart and lung) fitness
  • Reduced risk of heart disease and stroke
  • Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
  • Stronger bones and improved balance
  • Increased muscle strength and endurance
  • Reduced body fat

Walking for 30 minutes a day

To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.

Building physical activity into your life

If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) three times per day and gradually build up to longer sessions. However, if your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day. You can still achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves.

Physical activity built into a daily lifestyle plan is also one of the most effective ways to assist with weight loss and keep weight off once it’s lost.

Some suggestions to build walking into your daily routine include:

  • Take the stairs instead of the elevator (for at least part of the way)
  • Get off the bus one stop earlier and walk to work or home
  • Do housework, like vacuuming
  • Walk (don’t drive) to local stores
  • Walk the dog (or your neighbor’s dog)

Wearing a pedometer while walking

A pedometer measures the number of steps you take. You can use it to measure your movement throughout a day and compare it to other days or to recommended amounts. This may motivate you to move more. The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more.

Warming up and cooling down after walking

The best way to warm up is to walk slowly. Start off each walk at a leisurely pace to give your muscles time to warm up, and then pick up the speed. Afterwards, gently stretch your leg muscles – particularly your calves and front and back thighs. Stretches should be held for about 20 seconds. If you feel any pain, ease off the stretch. Don’t bounce or jolt, or you could overstretch muscle tissue and cause microscopic tears, which lead to muscle stiffness and tenderness.

It’s best to dress lightly when you do physical activity. Dressing too warmly can increase sweating and build up body temperature, which can make you uncomfortable during a walk or possibly cause skin irritations. A gradual cool-down will also prevent muscular stiffness and injury.

Footwear for walking

Walking is a low-cost and effective form of exercise. However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue. Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps and make sure your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact.

Safety suggestions while walking

Walking is generally a safe way to exercise, but look out for unexpected hazards. Suggestions include:

  • See your doctor for a medical check-up before starting a new fitness program, particularly if you are aged over 40 years, are overweight, or haven’t exercised in a long time.
  • Pre-exercise screening can identify medical conditions that may put you at a higher risk of experiencing a health problem during physical activity. It is a filter or safety net to help decide if the potential benefits of exercise outweigh the risks for you.
  • Visit an orthopedic physician if you develop any pain that doesn’t go away in just a few days.
  • Choose walks that suit your age and fitness level. Warm up and cool down with a slow, gentle walk to ease in and out of your exercise session.
  • Wear loose, comfortable clothing, and appropriate footwear to avoid blisters and shin splints.
  • Wear sunglasses, sunscreen, long sleeves and a hat to avoid sunburn.
  • Take waterproof clothing to avoid getting wet if it rains.
  • Drink plenty of fluids before and after your walk. If you are taking a long walk, take water with you.

Choosing the Right Athletic Shoe

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Proper-fitting sports shoes can enhance performance and prevent injuries. The American Orthopaedic Foot and Ankle Society suggests these guidelines when purchasing a new pair of athletic shoes.

  • If possible, purchase athletic shoes from a specialty store. The staff will provide valuable input on the type of shoe needed for your sport as well as help with proper fitting. This may cost a premium in price but is worthwhile, particularly for shoes that are used often.
  • Try on athletic shoes after a workout or run, or at the end of the day. Your feet will be at their largest.
  • Wear the same type of sock that you will wear for that sport.
  • When the shoe is on your foot, you should be able to freely wiggle all of your toes.
  • The shoes should be comfortable as soon as you try them on. There is no break-in period.
  • Walk or run a few steps in your shoes. They should be comfortable.
  • Always re-lace the shoes you are trying on. You should begin at the farthest eyelets and apply even pressure as you create a crisscross lacing pattern to the top of the shoe.
  • There should be a firm grip of the shoe to your heel. Your heel should not slip as you walk or run.
  • If you participate in a sport three or more times a week, you need a sport-specific shoe.
  • It can be hard to choose from the many different types of athletic shoes available.

There are differences in design and variations in material and weight. These differences have been developed to protect the areas of the feet that encounter the most stress in a particular athletic activity.

Know Your Sport Shoes
If you play a sport three or more times per week, a sport-specific shoe may be necessary. Remember that after 300 to 500 miles of running or 300 hours of aerobic activity, the cushioning material in a shoe is usually worn down and it’s time to toss the shoes.

Many problems in the feet respond to stretching and conditioning, choosing a different shoe, and simple over-the-counter shoe modifications. However, long-term (chronic) and complicated problems of the feet may require specially designed inserts (orthoses) made of materials that concentrate relief on a particular area while supporting other areas. These conditions include severe flat foot, high arches, shin splints, Achilles tendinitis and turf toe.

To obtain the best relief for such problems, see an orthopedic surgeon, a doctor specializing in diseases of the bones and joints. The orthopedic surgeon is trained to treat problems of the foot and ankle. Working with orthopedic surgeons, pedorthists and orthotists are trained to make and modify arch supports (orthoses) and fulfill the surgeon’s prescription.

Working with these professionals will ensure you get the right shoe for the best possible treatment.

Good Health Can Start at Your Feet

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Are you aware of how your feet affect your health? With warmer weather bringing increased outdoor activity, it is a good time to be more mindful of our feet and how they affect our overall health.

Certain foot problems may be an indication of a health issue. For example, ridged or pitted toenails can be a sign of eczema or psoriasis, an inflamed skin condition. Pale or blue feet may be a sign of circulatory problems. Numbness and tingling may be a sign of diabetes. Be aware of the various foot conditions below to stay healthy and keep the spring in your step.

Because the feet are at the foundation for all we do, mechanical problems can occur such as hammertoes, heel pain/spurs, painful metatarsals, flat feet, nerve entrapment, sprains, strains, tendinitis, and fractures. Foot pain can even arise from wearing wrong-fitting shoes or being overweight. If you are experiencing foot pain, contact a board-certified orthopaedist today for a consultation.

Foot trauma
Foot injuries can occur during normal daily activities, on the job, while exercising, and while participating in sports and other physical activities. Many injuries can develop from your feet not functioning properly, including shin splints, stress fractures, heel pain, runner’s knee, and other lower extremity problems.

The foot is made-up of 26 bones, 107 ligaments and 19 muscles. With so much complexity, many things can happen. If you have pain, tenderness, bruising or swelling that does not resolve with rest, it is best to have your foot evaluated and properly treated by an orthopedic doctor.

Bunions
If you have a bunion, you know it can be a painful enlargement at the joint of the big toe. The skin over the joint becomes swollen and is often quite tender. Bunions can be inherited as a family trait, can develop with no recognizable cause, or can be caused by shoes that fit poorly. An important part of treatment is wearing shoes that conform to the shape of the foot and do not cause pressure areas. This often alleviates the pain. In severe cases, bunions can be disabling. Several types of surgery are available that may relieve pain and improve the appearance of the foot. Surgery is usually done to relieve pain and is not meant for cosmetic purposes.

Heel pain
Heel pain is extremely common. It often begins without injury and is felt under the heel, usually while standing or walking. It is usually worst when arising out of bed. Inflammation of the connective tissue on the sole of the foot (plantar fascia) where it attaches to the heel bone is the most common cause of pain. It is often associated with a bony protrusion (heel spur) seen on X-ray studies.

Most cases will improve spontaneously. Heel and stretching, medication to reduce swelling of the soft tissues in your foot, and shoe inserts are quite helpful. If pain continues, steroid injections or walking casts are used. Only in the most troubling and prolonged cases is surgery recommended.

Corns and Calluses
Corns and calluses are caused by pressure on the skin of your foot. They may occur when bones of the foot press against the shoe or when two foot bones press together. Common sites for corns and calluses are on the big toe and the fifth toe. Calluses underneath the ends of the foot bones (metatarsals) are common. Soft corns can occur between the toes.

Treatment involves relieving the pressure on the skin, usually by modifying the shoe. Pads to relieve the bony pressure are helpful, but they must be positioned carefully. On occasion, surgery is necessary to remove a bony prominence that causes the corn or callus.

Hammertoes
Hammertoes are one of several types of toe deformities. Hammertoes have a permanent sideways bend in your middle toe joint. The resulting deformity can be aggravated by tight shoes and usually results in pain over the prominent bony areas on the top of the toe and at the end of the toe. A hard corn may develop over this prominence. Treatment usually involves a shoe to better accommodate your deformed toe. Shoe inserts or pads also may help. If, after trying these treatments, you are still having marked difficulty, surgical treatment to straighten the toe or remove the prominent area of bone may be necessary.

Plantar Warts
Plantar warts occur on the sole of the foot and look like calluses. They result from an infection by a specific virus. They are like warts elsewhere, but they grow inward. The wart cannot grow outward because of weight placed on it when you stand. You may experience severe pain when walking, and can have just one or many plantar warts. Plantar warts are extremely difficult to treat, but success has been achieved with repeated applications of salicylic acid (available over the counter) to soften the overlying callus and expose the virus. Other treatments include injection of the warts with medication, freezing the warts with liquid nitrogen and, very rarely, surgery.

You do not have to suffer with foot pain, which can limit activity in your daily life. Depending on the problem and its severity, many orthopedic problems can be treated without surgery, often with corrective insoles, physical therapy, and activity modifications. Surgery can be provided by your orthopaedist in case conservative management doesn’t work.

Your orthopaedist is a medical doctor with extensive training in the diagnosis and nonsurgical and surgical treatment of the musculoskeletal system, including bones, joints, ligaments, tendons, muscles, and nerves.

Recognizing foot problems is important to your health. Sometimes, if you leave problems untreated, other parts of the body such as the knees and lower back can even be affected. Pay attention to any changes in your feet and get prompt medical treatment if you are unsure about what these changes mean.

Dealing with Stress Fractures

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A stress fracture is a small crack in a bone caused by overuse and high impact.

A stress fracture results from repetitive use injuries that exceed the ability of the bone to repair itself. Impact forces are transferred to the bones, causing microfractures that consolidate into stress fractures. Stress fractures occur in weight-bearing areas, commonly the lower leg, or tibia, and foot, or metatarsals.

Most stress fractures result from a rapid increase in the amount or intensity of exercise. Sports involving running or jumping place individuals at highest risk. Such sports include track and field, basketball, tennis, ballet, and gymnastics. Upper extremity stress fractures, though much less common than lower extremity stress fractures, can be caused by repetitive use of the arms in sports such as basketball or tennis.

Women are more likely than men to develop stress fractures. Women with irregular or absent periods – especially young female athletes – are at particularly high risk. About 60% of persons with a stress fracture have had a previous stress fracture.

Could It Be A Stress Fracture?

Dull, localized bone pain not associated with trauma that worsens with weight bearing or repetitive use. Localized swelling may occur at the pain site, which hurts to touch.

Orthopedic surgeons commonly utilize X-rays to determine stress fracture. Sometimes, the stress fracture cannot be seen on regular x-rays or will not show up for several weeks after the pain starts. Occasionally, a computed topography (CT) scan or magnetic resonance imaging (MRI) will be necessary.

How Are Stress Fractures Treated?

Stress fractures heal with time and rest. Athletes are advised to rest from any activity that caused the stress fracture for the 6 to 14 weeks that the fractures take to heal, or until pain-free for 2 to 3 weeks. Your orthopedic surgeon can give you the best idea of how long it will take for your stress fracture to heal. If activity is resumed too quickly, a larger stress fracture may develop, the original stress fracture may never heal, and athletes are at risk for re-injury. Activities of daily living and limited walking are permitted.

Ice and nonsteroidal anti-inflammatory drugs can decrease pain and swelling. Calcium and vitamin D supplements may also be helpful. Substitution of a non-weight-bearing exercise, such as swimming, can prevent cardiovascular deconditioning.

Air splinting may help to speed recovery and reduce pain in severe or non-healing lower leg fractures. Other types of fractures occasionally require special shoes, casting or surgery. Ask your orthopedic surgeons which therapies are right for you.

If you have recurrent stress fractures, your orthopedic surgeon may advise an imaging test that assesses bone density.

How Can I Prevent Stress Fractures?

High-impact exercises should be increased gradually (not more than 10% per week). Athletes should stretch and warm-up appropriately before exercise. Using well-cushioned shoes in good condition can help prevent fractures. Ask your orthopedic surgeon if arch supports or orthotics are appropriate for your foot structure. Runners benefit from running on smooth, level surfaces.

Maintain adequate intake of calcium, a mineral found in bones, to have strong, healthy bones.

If you notice any pain or swelling during physical activity, refrain from that activity for a few days. Consult an orthopedic surgeon if the pain does not lessen.

Here Are Some Tips Developed By The American Academy Of Orthopaedic Surgeons To Help Prevent Stress Fractures:

  1. When participating in any new sports activity, set incremental goals. Do not immediately set out to run five miles a day; instead, gradually build up your mileage on a weekly basis.
  2. Cross-training — alternating activities that accomplish the same fitness goals — can help to prevent injuries like stress fractures. Instead of running every day to meet cardiovascular goals, run on even days and bike on odd days. Add some strength training and flexibility exercises to the mix for the most benefit.
  3. Maintain a healthy diet. Make sure you incorporate calcium and Vitamin D-rich foods into your meals.
  4. Use the proper equipment. Do not wear old or worn running shoes.
  5. If pain or swelling occurs, immediately stop the activity and rest for a few days. If continued pain persists, see an orthopedic surgeon.
  6. It is important to remember that if you recognize the symptoms early and treat them appropriately, you can return to sports at your normal playing level.

Keeping Young Athletes Safe on Skis and Snowboards

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Many parents worry at least a little every time they see their child or young teen head off for the slopes. With a little advice, you can help you’re your winter athlete excel and enjoy the sports they love, including skiing and snowboarding.

Snow sports are some of the most popular winter sports among young athletes in our area, and we take pride in helping our patients stay healthy and active on the mountain. We also understand the importance of safely getting your young athlete back on the slopes as soon as possible.

Skiing and snowboarding are extremely physically demanding sports, requiring high endurance and core strength, no matter what the age of the athlete. Athletes often snowboard or ski for an entire day, sometimes back-to-back days, which greatly fatigues the body and increases the risk of injury.

Skiing and snowboarding result in a large variety of non-contact injuries, many of which can be prevented. These types of non-contact injuries usually involve the muscles, joints and ligaments of the knee and ankle due to the high degree of leg movement involved in snow sports.

The most common ski injuries include knee, ankle and thumb sprains. Injuries to the wrist, shoulder and head are more commonly seen in snowboarding. Wrist fractures commonly happen when the hands and arms are used to brace falls.

Both skiing and snowboarding can result in the following injuries:

  • Arm and leg fractures
  • Concussions, usually caused from falls on ice, collisions with other athletes, trees or the ground
  • Knee injuries such as medial collateral ligament (MCL) and anterior cruciate ligament (ACL) tears, with MCL strains being the most common knee injury
  • Ankle sprains
  • Muscle strains of the lower extremities (legs) and back

Tips for Injury Prevention

Regardless of a young athlete’s ability, wearing appropriate protective equipment is the best defense against injury. Skiers and snowboarders should wear helmets to prevent head injury, goggles to prevent eye injury, and wrist guards. Snowboarders who wear wrist guards have a 40% less chance of a wrist fracture.

More aggressive skiers and boarders who spend most of their time in the terrain parks or on extreme terrain should consider spine and body protection.

Snow sports are strenuous activities with heavy demands on the muscles, tendons, ligaments and bones of the body. It is important that young athletes are in good physical and cardiovascular condition prior to attempting these activities. We recommend that beginners take professional lessons to develop skills and learn critical safety tips, such as how to take a fall on the snow.

Injuries Are Most Likely To Occur On:

  • The first day of skiing
  • In the early morning when the skier is not warmed up
  • In the late morning and late in the day when fatigue is a factor
  • At the end of the week when the cumulative effects of the vacation make the skier tired
  • Hard packed snow conditions can lead to impact injuries due to high speeds of the skier and the hard landing surface

General Injury Prevention:

  • Prepare for the season and get in shape
  • Get your equipment checked at a certified shop
  • Self-release your bindings each day you ski
  • Warm up and stretch before skiing
  • Don’t ski while intoxicated
  • Wear a helmet!
  • Snowboarders: Wear wrist guards!

Minimally Invasive Orthopedic Surgery Helps Baby Boomers Stay Active

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Orthopedics is in great demand, specifically from an aging baby boomer generation. Some of the more common surgeries are total knee and hip replacements, which topped 906,000 in the US in 2009, according to the American Academy of Orthopedic Surgeons. The majority of people that are getting these surgeries are baby boomers, those born between 1946 and 1964.

A study released by Drexel University forecasts that this age group will account for a 17-fold increase in knee replacements alone, surmounting 994,000 procedures annually, by 2030. Baby boomers are unlike older generations in that as their joints are wearing thin, but they want to maintain a high level of activity. Their activeness may be a reason why they need replacements as over exertion accelerates osteoarthritis, the main reason cartilage fades away from joints.

The orthopedic surgical trend is moving towards minimally invasive surgery. Total knee replacement (also called knee arthroplasty) is a common orthopedic procedure that is used to replace the damaged or worn surfaces of the knee. Replacing these surfaces with an implant or “prosthesis” will relieve pain and increase mobility, allowing patients to return to normal, everyday activities.

Minimally invasive knee replacement differs from traditional knee replacement in that it uses an incision that is approximately half as long, and fewer muscles are cut and detached.

Minimally invasive total knee replacement is a variation of the traditional approach. The surgeon uses a shorter incision and a different, less-invasive technique to expose the joint—with the goal of reducing postoperative pain, risk of infection, and speeding recovery.

During any knee replacement, the damaged cartilage and bone from the surface of the knee is removed, along with some soft tissues. The goal of knee replacement surgery is to provide the patient with a pain-free knee that allows for the return to daily activities and lasts for a long time.

Minimally invasive knee replacement is performed through a shorter incision—4 to 6 inches versus 8 to 10 inches for traditional knee replacement. A smaller incision allows for less tissue disturbance.

In addition to a shorter incision, the technique used to open the knee is less invasive. In general, techniques used in minimally invasive knee replacement are “quadriceps sparing,” meaning they avoid trauma to the quadriceps tendon and muscles in the front of the thigh. Other minimally invasive techniques, called “midvastus” and “subvastus,” make small incisions in the muscle but are also less invasive than traditional knee replacement. Because the techniques used to expose the joint involve less disruption to the muscle, it can lead to less postoperative pain and reduced recovery time.

The hospital stay after minimally invasive surgery is similar in length to the stay after traditional knee replacement surgery–ranging from 1 to 4 days. Physical rehabilitation is a critical component of recovery. Your orthopedic surgeon or a physical therapist will provide you with specific exercises to help increase your range of motion, restore your strength, and get you back to your normal routine as quickly as possible.