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.

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.

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!

Winter Sports Injury Prevention pt.2

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More than 440,000 people were treated at hospitals, doctor’s offices, and emergency rooms for winter sports-related injuries in 2010, according to the US Consumer Product Safety Commission.

  • 144,000 injuries from snow skiing
  • 148,000 injuries from snowboarding
  • 58,500 injuries from ice skating
  • 91,000 injuries from sledding and tobogganing

Common winter sports injuries include sprains, strains, dislocations, and fractures. Many of these injuries happen at the end of the day, when people overexert themselves to finish that one last run before the day’s end. A majority of these injuries can easily be prevented if participants prepare for their sport by keeping in good physical condition, staying alert, and stopping when they are tired or in pain.

There are many things you can do to help prevent injury during favorite winter activities.

  • Never participate alone in a winter sport.
  • Keep in shape and condition muscles before participating in winter activities.
  • Warm up thoroughly before playing or participating. Cold muscles, tendons, and ligaments are vulnerable to injury.
  • Wear appropriate protective gear, including goggles, helmets, gloves and padding.
  • Check that equipment is working properly prior to use.
  • Wear several layers of light, loose and water- and wind-resistant clothing for warmth and protection. Layering allows you to accommodate your body’s constantly changing temperature. Wear proper footwear that provides warmth and dryness, as well as ample ankle support.
  • Know and follow all rules of the sport in which you are participating.
  • Take a lesson (or several) from a qualified instructor, especially in sports like skiing and snowboarding. Learning how to fall correctly and safely can reduce the risk of injury.
  • Pay attention to warnings about upcoming storms and severe drops in temperature to ensure safety.
  • Seek shelter and medical attention immediately if you, or anyone with you, is experiencing hypothermia or frostbite. Make sure everyone is aware of proper procedures for getting help, if injuries occur.
  • Drink plenty of water before, during, and after activities.
  • Avoid participating in sports when you are in pain or exhausted.

Fracture Prevention: 6 Tips to Fight Fractures, Falls, and Slips

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If you have osteoporosis, treating the condition directly with medicines or calcium supplements is important. But it’s also crucial to do everything you can to avoid the most serious risk of osteoporosis: broken bones. Practicing fracture prevention is a vital part of your osteoporosis treatment.

According to the National Institutes of Health, osteoporosis causes 1.5 million bone fractures every year. And these broken bones can be a lot more than painful and inconvenient. Fractures can have a devastating and sometimes permanent impact on your health.

So what can you do to avoid broken bones and painful rehab? Here’s a list of six tips for fracture prevention that every person with osteoporosis should know. By asking your orthopedic physician the right questions — and making a few changes to your habits — you can greatly reduce your risks.

The Importance of Fracture Prevention

In people with osteoporosis, fractures can happen anywhere, but wrist fractures, hip fractures, and spinal fractures are the most common. The effects can be serious. 700,000 people with osteoporosis fracture their vertebrae every year, and many are left with chronic pain. Of the 300,000 people with osteoporosis who have a hip fracture this year, half will never be able to walk again without assistance. And a staggering 20% of people over age 50 who break a hip will die within a year from complications.

If you’re older and have osteoporosis, not only are falls much more dangerous, but they’re more likely too. As you age, your body’s muscle tone decreases. Your vision worsens. You’re more likely to need medications, which can affect your balance. Even seemingly trivial things, like needing to go to the bathroom more in the night, can up your odds of falling. Essentially, a number of minor risks associated with aging coalesce at the same time, greatly increasing the possibility of a fall and fractured bone.

The good news is that with some simple changes to your lifestyle, you can seriously lower these risks. Here’s a rundown of what you can do.

  1. Exercise to Improve Balance and Strength

Many people with osteoporosis worry about the risks of exercise. The fact is that exercising reduces your risk of falls. Keeping physically active helps your reflexes stay sharp and your muscles stay strong. That can help with coordination and lower your risk of falling. Aside from improving your balance and strength, exercise also has a direct impact on the strength of your bones. Bone is a living tissue. Like muscle, it weakens if you don’t exercise it. By staying fit, you can make your bones stronger and less likely to break during a fall. Experts generally recommend a combination of weight-bearing exercise (like walking), resistance exercise (like lifting weights), and flexibility and balance exercises (like yoga or tai chi).

  1. Tread Carefully

If you have osteoporosis, you need to consider more than fashion when choosing your shoes. Wearing the wrong sort of footwear can really increase your risk of a fall.

But happily, you don’t have to be stuck with “sensible shoes” either. Just look for low-heeled shoes that offer good support and have rubber soles rather than leather ones. While sneakers are fine, avoid ones with deep treads that can trip you up.

Start wearing shoes inside the house too: walking around in socks and slippers can increase your risk of slipping.

When you’re walking outside, play it safe. Walk on the grass when it’s been raining or snowing, since you’re more likely to slip on concrete. Always put down salt or kitty litter on icy patches around your home.

If you have difficulty walking due to a medical condition such as arthritis or another problem, make sure to use the assistive device recommended by your orthopedic physician, such as a cane or walker.

  1. Know How Medicines Might Affect You

Unfortunately, as you get older, you’re more likely to need daily medications. Some medications have side effects which can increase your risk of having a fall. Medications that can cause dizziness or lack of coordination are:

  • Sedatives or sleeping pills
  • Drugs that lower high blood pressure, which can sometimes cause hypotension, or blood pressure that is too low
  • Antidepressants
  • Anticonvulsants, which are used to treat epilepsy and some psychological conditions
  • Muscle relaxants
  • Some medicines for heart conditions

Other drugs, like some corticosteroids, are also associated with a higher risk of osteoporosis and fractures. Just the number of medicines you take can increase the danger. Studies have linked taking four or more prescription medicines with a higher rate of falls, regardless of what the drugs are.

But given that you need these medicines for other health reasons and can’t just stop taking them, what should you do? Go over all the drugs you take with your doctor. Bring in a list or the bottles themselves. Keep in mind that one doctor — like your primary care provider — might not know what other doctors — like your cardiologist, or rheumatologist — have prescribed.

If any of the medicines you take are increasing your risk of falls, ask your doctor for advice. It’s possible that your doctor can change your dosage or change medicines altogether so that you’re less likely to fall.

  1. Lighten Up

As you age, you may notice that your vision isn’t quite as sharp as it once was. Sometimes this is due to a treatable health condition, like cataracts. But it’s also natural to lose some of the contrast sensitivity in our vision as we age, making it harder to discern objects, especially in low light. So you need to brighten up your home. Here are some tips:

  • Install overhead lights in all rooms, so you don’t have to stumble around in the dark to find the lamp.
  • Use nightlights in your bedroom, bathroom, and any hallways that connect them.
  • Make sure all stairways, both inside and outside, are well lit.
  • Keep a flashlight by your bed.
  1. “Fall-Proof” Your Home

A key part of fracture prevention is to make your home safer. Here are some tips:

  • Keep rooms free of clutter — get rid of those piles of clothes and boxes of papers.
  • Put down carpet or plastic runners on polished — and potentially slippery — floors.
  • Get throw rugs, electric cords, and phone lines off the floor.
  • Make sure to have handrails on all stairs.
  • Install railings in the bathroom around the toilet and the shower.
  • Put a rubber mat on the floor of your bath or shower.
  1. Treat Health Conditions

Many chronic diseases and health conditions become more common as you get older. Some can affect your strength or physical functioning and increase the risk of a fall. Arthritis can make it hard to move around. Vision problems directly increase your risk of tripping.

If you have any other health conditions, ask your doctor if they might increase your risk of a fall. If they do, seek out treatments that might help. One difficulty is that some of these problems may come on so gradually that you might not even notice. For instance, you might not realize that your vision is slowly getting worse, or if your gait has become a little less steady. That’s why it’s important to get regular check-ups: not only with your primary physician, but your eye doctor and any other specialists you need.

Bone Fractures Aren’t Inevitable

Even with precautions, some types of bone fractures are tough to avoid. Just a mild bump can be enough to break a bone in people with severe osteoporosis. Only 10-15 percent of vertebral fractures are caused by falls. Many fractures in people with severe osteoporosis are caused by physical stress, even by something as simple as bending over or even coughing.

While some fractures can’t be prevented, you can work on the fracture risks you can control. While bone fractures may be more likely as you get older, they aren’t inevitable.

Get a Grip on Winter’s Falls and Trips

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No matter how often snow and ice is salted and removed from walking surfaces, you will probably encounter some slippery surfaces this winter. Walking to and from parking lots, on sidewalks, and between buildings during the winter months requires special attention to avoid slipping and falling. We often forget how dangerous slipping and falling can be.

According to the National Safety Council, falls are one of the leading causes of unintentional injuries in the United States, accounting for approximately 8.9 million visits to the emergency department annually. Many winter trips and falls result in fractures, spine injuries, and broken joints requiring care by an orthopedic physician.

Hazards to watch for in winter include snow-covered ice, black ice, uneven surfaces, and unsalted sidewalks and parking lots.

Report unsafe areas and unsalted parking lots and sidewalks to the appropriate personnel immediately. There are steps you can take to avoid injury. Wear shoes or boots that provide traction on snow and ice. Avoid boots or shoes with smooth soles and heels. Walk in designated walkways as much as possible. Taking shortcuts over snow piles and other frozen areas is dangerous. Look ahead when you walk; a snow- or ice-covered sidewalk may require travel along its grassy edge for traction. Focus completely on getting from point A to point B. Use extreme caution when clearing snow and ice.

How to keep from slipping on ice?

Here are some tips to help keep you safe – and upright – this wHowinter:

Walk Like a Penguin
Do the penguin shuffle!

Walking like a penguin can reduce your chances of slipping and falling. Focus on your footing – keep your head up, slowly take short steps or shuffle, extend your arms out to your sides for balance, and walk flatfooted. If you fall, try to avoid landing on your knees, wrists, or spine; relax your muscles and fall on your side.

Step Down – Not Out – of Cars
Swing both legs out. Place both feet, flatfooted, on the ground. Grab onto your car’s door frame or steering wheel to help support yourself to a standing position. Use at least three points of contact for support – two feet and one hand – when getting in and out of vehicles.

Step Down, Not Out…on the Curb
Be careful of transitions like curb to sidewalk.

Shorten your steps. Do not step too far out. Step flatfooted off the curb. This minimizes your forward momentum. Don’t allow your leading foot to land heel-first. If you do, you will slip.

Winter Sports Injury Prevention

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Outdoor activities can be an excellent way to get some fresh air and exercise during the long, chilly winter months, but the cold temperatures and icy surfaces can also lead to more injuries.

Common winter sports injuries include sprains, strains, dislocations, and fractures. Orthopedic surgeons advise that a majority of these injuries can easily be prevented if participants prepare for their winter sport by keeping in good physical condition, staying alert, and stopping when they are tired or in pain.

Many of these sports injuries happen at the end of the day, when people overexert themselves to finish that one last run before the day’s end.

There are many things you can do to help prevent injury during favorite winter activities. Following is a list of tips to help you have fun while minimizing your risk of injury while enjoying winter sports such as skiing, skating, hockey, snowboarding, and sledding.

Never participate alone in a winter sport.

Keep in shape and condition muscles before participating in winter activities.

Warm up thoroughly before playing or participating. Cold muscles, tendons, and ligaments are vulnerable to injury. Start with some light exercises, followed by gentle stretching. Make sure to hold each stretch for at least 30 seconds. If skiing, take at least one warm up run before heading to more difficult slopes.

Wear appropriate winter sports protective gear, including goggles, helmets, gloves and padding.

Check that equipment is working properly prior to use.

Wear several layers of light, loose and water- and wind-resistant clothing for warmth and protection. Layering allows you to accommodate your body’s constantly changing temperature. Wear proper footwear that provides warmth and dryness, as well as ample ankle support.

Know and abide by all rules of the sport in which you are participating.

Take a lesson (or several) from a qualified instructor, especially in winter sports like skiing and snowboarding. Learning how to fall correctly and safely can reduce the risk of injury.

Pay attention to warnings about upcoming winter storms and severe drops in temperature to ensure safety.

Seek shelter and medical attention immediately if you, or anyone with you, is experiencing hypothermia or frostbite. Make sure everyone is aware of proper procedures for getting help, if injuries occur.

Drink plenty of water before, during, and after activities.

Avoid participating in sports when you are in pain or exhausted.

Become familiar with your surroundings. Know the whereabouts of fences, trees, rocks, open water, and ice patches so they can be avoided. Stay on marked trails and avoid any potentially dangerous areas such as steep hills. Slippery surfaces are particularly troublesome, as they can cause sudden jarring movements, e.g., unnatural fall avoidance.

Partial Knee Replacement Can Help Relieve Arthritis Pain

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Over the course of their lifetimes, approximately one in five Americans will develop knee arthritis. Fortunately, a wide range of nonsurgical and surgical techniques are available to address the discomfort and disability that can accompany this condition.

Partial knee replacement is a reconstructive surgical treatment option that replaces (or resurfaces) only the damaged portion of the knee, while conserving knee ligaments and unaffected cartilage. Over the past 15 years, improvements in minimally-invasive surgical techniques and instrumentation have made partial knee replacement a viable option for a growing number of patients.

Patients with unicompartmental knee arthritis have cartilage degeneration in only one section or compartment of the knee. In cases where nonsurgical techniques do not provide sufficient symptom relief, surgeons can remove damaged cartilage and bone in the diseased area only, while preserving the ligaments that help support the knee joint.

A prosthesis—which may also be called an implant—takes the place of the damaged area of the knee, leaving the other compartments intact.

During partial knee replacement, the orthopedic surgeon makes a small incision to gain access to the affected compartment of the knee and then gently moves supporting structures of the knee out of the way. Damaged cartilage and bone tissue are removed from the surfaces of the tibia and the femur in the arthritic area. The surgeon then prepares these surfaces for insertion of the prosthesis components which are specifically sized to the patient’s joint. Cement is used to secure these components. All surrounding structures and tissues are restored to their anatomic position and the incision is closed.

Partial knee replacement is usually performed as an outpatient procedure in a surgical center with no overnight stay. Most patients are able to walk with assistance, or independently, on the same day as their surgery. Typically, the patient is given a cane within a week of surgery to allow for increased independence and begins outpatient rehabilitation. Medication helps manage post-surgical pain.

Partial knee replacement usually involves minimal blood loss and a low rate of complications. Most patients can expect to be back to their daily activities within three to six weeks. Many patients find that after undergoing physical rehabilitation, they are able to return to sports such as golf or bike riding within six to ten weeks.

There are no age restrictions for partial knee replacement, but in general, partial knee replacements are typically appropriate for patients over 40 years old and less than 60 but each case is evaluated according to the needs and activity of the patient. Partial knee replacement is generally restricted to patients who are not morbidly obese. Patients with rheumatoid arthritis are not candidates for partial knee solutions since inflammatory-type arthritis typically involves the entire joint. Also patient age is typically over forty and less than 60 but each case is evaluated according to the needs and activity of the patient.

Your orthopedic surgeon will perform diagnostic tests and determine with you whether partial knee replacement is your best treatment option.

Partial knee reconstruction is widely recognized as a technically demanding surgery. Choosing an orthopedic surgeon with extensive experience with this procedure will help to ensure the best possible outcome.