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Orthopaedics in Virginia, Maryland, and DC - Greater Metropolitan Orthopaedics Institute http://greatermetroortho.com/blog Just another WordPress weblog Tue, 02 Aug 2011 19:00:27 +0000 http://wordpress.org/?v=2.7.1 en hourly 1 Knee Pain by Lee Wampler, PT http://greatermetroortho.com/blog/2011/08/knee-pain-by-lee-wampler-pt/ http://greatermetroortho.com/blog/2011/08/knee-pain-by-lee-wampler-pt/#comments Tue, 02 Aug 2011 19:00:27 +0000 cindyplackmeyer http://greatermetroortho.com/blog/?p=82 Knee pain and movement limitations are common; especially after an injury or with age.

Arthritis is one of the most common joint deterioration problems.  Your Doctors and Physical Therapists can teach you joint preservation techniques and effective exercises.  Further, if surgery is indicated; we provide a rehab program as well.

Try this strengthening exercise to strengthen the front thigh muscles (quadriceps): Lie on your back, opposite knee bent, and lift the involved leg up straight to the height of the opposite knee.  Make sure your involved leg is turned out some/point toes out.  Raise leg straight 10 times and do 3 sets.

The exercise above is one of many to properly strengthen the knee for support.  And, don’t forget to stretch the muscles of the leg too.  Again, your Physical Therapists can show you a thorough exercise program for stretching and strengthening.

The goal is joint preservation.  If surgery is needed (ie cartilage or meniscus repair; or joint replacement; etc.); our goal is to help restore pain free joint motion and return to full activity.

Lee Wampler - Virginia Director of Physical Therapy

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Four Exercises to Strengthen the Muscles of Your Rotator Cuff http://greatermetroortho.com/blog/2011/06/four-exercises-to-strengthen-the-muscles-of-your-rotator-cuff/ http://greatermetroortho.com/blog/2011/06/four-exercises-to-strengthen-the-muscles-of-your-rotator-cuff/#comments Sun, 26 Jun 2011 14:03:15 +0000 cindyplackmeyer http://greatermetroortho.com/blog/?p=79 Remember that the exercises described here, which help strengthen the muscles of your shoulder (especially the rotator cuff), should not cause you pain. If the exercise hurts, use a smaller weight and stop exercising when the pain begins.

Perform each exercise slowly: lift your arm to a slow count of three and lower your arm to a slow count of six.

Warm up before adding weights: stretch your arms and shoulders and do pendulum exercises (bend from the waist, arms hanging down; keeping arm and shoulder muscles relaxed, move arms slowly back and forth).

Keep repeating each exercise until your arm is tired. Use a light enough weight that you don’t get tired until you’ve done the exercise about 20 to 30 times. Increase the weight a little each week (but never so much that the weight causes pain): start with 2 ounces the first week, move up to 4 ounces the second week, 8 ounces the next week, and so on.

If you do all four exercises three to five times a week, your rotator cuff muscles will become stronger and you’ll regain normal strength in your shoulder. Each time you finish doing all four exercises, put an ice pack on your shoulder for 20 minutes. It’s best to use a plastic bag with ice cubes in it, or a bag of frozen peas, not gel packs.

Exercise 1.

Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90 degrees and your hand down. Keep your elbow bent and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your right arm

Exercise 2.

Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90 degrees and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it is level with your shoulder. (Hint: this is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your right arm.

Exercise 3.

Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90 degrees. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: this is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your other arm.

Exercise 4.

In a standing position, start with your right arm halfway between the front and the side of your body, thumb down. Raise your right arm until almost level (about a 45 degree angle). (Hint: this is like emptying a can.) Don’t lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your other arm.

Should any of these exercises cause you pain, please be certain to check with the doctors at Greater Metropolitan Orthopaedic Institute for further diagnosis.

 

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Preparing for Knee Replacement Surgery http://greatermetroortho.com/blog/2011/06/preparing-for-knee-replacement-surgery/ http://greatermetroortho.com/blog/2011/06/preparing-for-knee-replacement-surgery/#comments Sun, 19 Jun 2011 19:05:46 +0000 cindyplackmeyer http://greatermetroortho.com/blog/?p=77 The knee, the largest joint in the body, is a hinge joint consisting of three parts. The lower end of the thigh bone, called the femur, rotates on the upper end of the shin bone, called the tibia, and the knee cap, or patella, which slides in a groove on the end of the femur.

Total Knee Replacement

Common diseases, such as arthritis, can damage your knee bone surfaces and surrounding cartilage, causing great pain and impairing joint function. Total knee replacement can lead to dramatic improvements in your quality of life and health. More than 90 percent of people who undergo total knee replacement surgery experience a significant reduction of knee pain and are able to return to their normal daily activities. However, the decision to have total knee replacement surgery should be made very carefully after consulting your doctor and learning as much as you can about the knee joint, arthritis and the surgery.

Most patients who undergo total knee replacement are between the ages of 50 and 80, although people of all ages successfully undergo this procedure. Recommendations for surgery are based on a patient’s level of pain and disability, rather than his or her age. If after undergoing an orthopedic evaluation, you and your surgeon decide that knee replacement surgery is the best possible treatment for you, our team of medical experts will provide you with information on how to prepare for the procedure.

Minimally Invasive Techniques for Partial Knee Replacement

In certain cases, arthritis may be localized to a single compartment in the knee. If your surgeon believes that your knee has this type of localized arthritis, you may be a candidate for a partial knee replacement. This type of knee replacement is done through a smaller incision and a less invasive approach, which may result in a shorter hospitalization and earlier return to function following surgery. Your surgeon will discuss these techniques with you if he thinks you might be a candidate for a partial knee replacement.

Medical Evaluation

A few weeks before your procedure, you will need to have a complete physical by your primary care physician to rule out any other medical problems that may interfere with your surgery. At this time, your doctor also will take your medical history and order various tests that must be performed before surgery, such as blood tests, urinalysis, chest X-rays and electrocardiograms (EKG or ECG).

Be sure to tell your orthopedic surgeon about all medications that you are taking. They will then advise you on which medications you should continue or stop taking prior to surgery. In addition, if you develop any kind of infection prior to surgery, such as a cold or the flu, notify your surgeon immediately.

You should be in the best possible health before your surgery. If you are overweight, your doctor may suggest that you lose weight. If you smoke, it is highly recommended that you stop prior to your surgery because smoking can change blood flow patterns and delay healing and recovery.

Seven days prior to surgery, you should stop taking all aspirin or other non-steroidal anti-inflammatory drugs, such as NSAIDS like Aleve, Motrin, Ibuprofen, Advil and Naproxen. You may continue taking Cox-II inhibitors such as Vioxx, Celebrex and Bextra. You may take Tylenol for pain and discomfort.

Blood Donation

Total knee replacement can result in blood loss that may require a blood transfusion. Therefore, it is suggested that you donate your own blood before surgery. If you are unable to donate blood for yourself, your family or friends may donate for you. They must have the same blood type and meet criteria for donation. Otherwise, banked blood is available. Banked blood, which is from volunteers, is screened for viral diseases and is matched to your blood type.

If you are having surgery due to an infected prosthesis, you are not allowed to donate your own blood for surgery. In these cases, you must have family or friends donate blood or receive blood from a volunteer.

Dental Evaluation

Significant dental conditions and problems should be treated prior to surgery. Although uncommon, an infection can occur as a result of these dental procedures if bacteria enter your bloodstream. If necessary, be sure to schedule an appointment with your dentist before your joint replacement surgery to treat any problems you may have.

Insurance

Once your surgery has been scheduled, call your insurance company and inform them of your upcoming procedure. You will need to provide them with the date of your surgery, procedure type and the phone number for our office. You also should discuss what type of post-surgery services, such as rehabilitation hospital care and home physical therapy, as well as equipment, such as a commode and walker, your insurance carrier covers.

Home Preparations

It is recommended that you plan for your return home prior to your admission to the hospital so that you are as comfortable as possible. We recommend that a family member or friend be with you 24 hours a day for the first week. In addition, make sure you have rides planned from the hospital and to all follow-up visits, which will be at three, six and 12 weeks after surgery.

If you have crutches or a walker, bring them to the hospital. If you don’t already have walking aids, let us know and we will help you to either rent or purchase these and other recommended devices, such as a raised toilet seat, bedside commode, tub chair and stock aid, at the hospital.

After surgery, you will need help caring for yourself at home. Figure out ahead of time who will be able to assist you and talk with them about your concerns. If no one is available to care for you, please let us know and a discharge-planning nurse can help make arrangements for skilled nursing or caregivers to help you at home.

In addition, arranging meals that can be stored and frozen and stocking up on prepared foods will eliminate extra work for your caregiver. It also is highly recommended that you organize your home with safety features to prevent accidents. These include making pathways in crowded areas, eliminating all throw rugs, securing extension cords and telephone cords strung across the floor, securing handrails in your bathtub and stairways, and placing all needed items at a level so that you can easily reach them. You also should be sure that your house is equipped with the following:

•Raised toilet seat

•Stable shower bench or chair for bathing

•Long-handled sponge or shower hose

•Reaching device that will allow you to grab objects without bending your hip

•Firm pillows to sit on that keep your knees lower than your hips

Pack a small suitcase for your hospital stay that includes a list of all medications you are taking, personal hygiene items, comfortable and loose clothing, a knee-length robe and slip-on shoes. Please leave all of your valuables, including jewelry, wallet and watches, at home. It is not necessary to bring your actual medications, however do bring a list of your medications and their dosages, as the hospital will provide you with your medications. Also, we recommend you to bring a phone card.

The Day Before Surgery

We will call to notify you of your surgery and scheduled admission times. You may not eat or drink anything after midnight the night before your surgery. Please take a shower or bath and wash your body thoroughly. Try to rest and go to bed early.

 

 

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Foods to Boost Bone Health http://greatermetroortho.com/blog/2011/06/foods-to-boost-bone-health/ http://greatermetroortho.com/blog/2011/06/foods-to-boost-bone-health/#comments Sat, 11 Jun 2011 14:34:39 +0000 cindyplackmeyer http://greatermetroortho.com/blog/?p=75 Getting the calcium and vitamin D you need is easier than you think — if you eat the right foods.

If you’ve been diagnosed with osteoporosis you know you need to lots of vital nutrients, like calcium and vitamin D. Turns out breakfast may be the best time to give your bone health a lift. Most of the foods and beverages now fortified with calcium are start-your-day kinds of tastes: Orange juice. Milk. Cereal.

Sure, the USDA puts baked herring at the top of the list of calcium-rich food. But who knows a good recipe for that? And instant chocolate pudding is pretty high on the list — but is that really the best nutritional advice if you’re watching your weight?

So to give you a hand at getting the biggest bang for your calcium buck, here are 12 calcium-rich foods that are easy to add your diet. Try a splash of one and a pinch of another in your meals. And when you’re browsing for new recipes, look for these calcium super-foods as your main ingredient.

Hidden Benefits of Calcium Rich Foods

But wait! Before you start munching your way to stronger bones you need to ask: How much calcium do I need, anyway?

Though experts haven’t yet agreed on the ideal amount for people with osteoporosis, your doctor may advise up to 1,500 milligrams of calcium a day. 500 milligrams is all your body can absorb at one time. So for strong bones, get your calcium throughout the day via your meals, then, if necessary, add a calcium supplement to make up the difference.

And remember: Calcium-rich foods do more than build strong bones. Calcium can boost the effects of osteoporosis drugs you may be taking to reduce bone loss, such as estrogen and bisphosphonates. And calcium also amplifies the benefits of weight-bearing exercise in building strong bones.

Breakfasts for Strong Bones

Fortunately, grocery shelves are bursting with calcium-rich foods for breakfast. The amount of calcium can vary wildly from one brand to another, so read food labels closely and compare different brands.

Some cereals, for instance, can give you half of the calcium you need all day. Have a cup of fortified cereal with milk and a glass of calcium-fortified orange juice, and you may satisfy your calcium needs before lunch.

Breakfast Foods

Cereal, calcium-fortified, 1 cup, 100 – 1000 mg

Soy milk, calcium-fortified, 8 ounces. 80 - 500 mg

Milk (nonfat, 2%, whole, or lactose-reduced), 1 cup, 300 mg

Yogurt, 1 cup, 300 – 400 mg

Orange juice, calcium-fortified, 200 – 340 mg

Even if you’re lactose-intolerant and don’t digest milk well, you can find plenty of dairy products these days that are lactose-reduced or lactose-free. Just check the labels on milk, cheese, and yogurt, and try the health-food store if larger supermarkets don’t carry enough choices.

How to Find Calcium-Rich Foods

Try this trick to help you decipher the food labels and “Nutrition Facts” you now see on packaged foods.

The calcium amounts you’ll see listed are percentages, based on the standard of 1,000 milligrams of calcium a day. So to figure out how much calcium you’re actually getting in each serving, it’s easy. Just add a zero to the percentage of calcium you see on the label to convert it to actual milligrams (mg). So, for example, if a cereal box says “Calcium: 50%,” then that cereal has 500 milligrams of calcium in each serving.

Bone Health and Vitamin D

The experts all agree: Don’t forget your vitamin D. You need it to absorb the calcium from all those calcium-rich foods.

Your skin normally makes vitamin D from sunlight. As you age, however, your skin doesn’t convert vitamin D as well. So while the standard recommended daily allowance (RDA) for adults is 400 IU of vitamin D, you should take even more when bone loss is a problem.

Calcium-rich foods are often high in vitamin D. Sardines, herring, and salmon have high levels of vitamin D, and many calcium-enriched foods have vitamin D added. And it’s an easy vitamin to supplement.

So Mom was right after all: Drink your milk. Especially if it’s fortified with calcium and vitamin D and when in doubt be certain to check with your doctor at Greater Metropolitan Orthopaedic Institute. They can help you maneuver your way to bone health.

 

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Treadmills or training outdoors – that is the question http://greatermetroortho.com/blog/2011/06/treadmills-or-training-outdoors-%e2%80%93-that-is-the-question/ http://greatermetroortho.com/blog/2011/06/treadmills-or-training-outdoors-%e2%80%93-that-is-the-question/#comments Sun, 05 Jun 2011 00:24:06 +0000 cindyplackmeyer http://greatermetroortho.com/blog/?p=73 Treadmills are one of the most popular pieces of cardiovascular exercise equipment both at home and in the gyms. Most health clubs have rows of treadmills all lined up, two- or three-deep, like little soldiers, typically facing a similar row of televisions.

For the thousands of health club runners and walkers, the treadmill is a good friend.

In general, you will get a fairly comparable workout on a treadmill as you do outside as long as you maintain the same effort level. You can usually judge this based upon your heart rate or your rating of perceived exertion). If, however, you run the same pace on the treadmill as outside on flat pavement, you will expend less energy on the treadmill. This is due to the lack of wind resistance, terrain changes and because the treadmill belt helps propel you along. In order to compensate for the treadmill’s momentum, studies have found that simply raising the treadmill incline to 1 percent will better simulate the energy expenditure of walking or running on flat pavement outdoors.

If you are training for an outdoor running or walking event, obviously, you will want to train for the race conditions, which means getting outside. It’s fine to do some of your training on the treadmill, but try to do at least 60 percent of it outdoors in order to train your body for the real deal. You’ll be much more prepared for the demands on your muscles and joints by running on varied terrain if you run outdoors. You’ll also become accustomed to running in varied weather conditions and learn what to wear for different temperatures. Another important consideration is that the treadmill doesn’t have any way to simulate downhill running, which is essential if you are running an event that has uneven, or varied terrain. Similarly, there aren’t turns on a treadmill, which is another important adaptation your body needs to make if you plan to run outside.

There are, however, a few great reasons to use a treadmill as a part of your training.

Treadmill Running Pros:

•No weather, temperature, or terrain issues.

•Can stop anytime you need or want.

•Can workout while watching tv if you like.

•Smooth, cushioned surface is easier on the joints .

•No concerns about personal safety.

Outdoor Running Pros:

•You can run anywhere.

•It’s much more functional for daily activities.

•You get to enjoy the scenery, get fresh air, notice changing seasons, weather, and enjoy nature.

•It’s generally more challenging and you expend more calories.

•It’s likely more motivating. You must complete a distance goal and can’t just stop & get off.

•Most people report a greater feeling of accomplishment running outside.

•You can take new routes and see something new every day.

Before you make any changes to your routine, be certain to check with the physicians at Greater Metropolitan Orthopaedic Institute.

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Watch out for an Achilles tendon rupture http://greatermetroortho.com/blog/2011/05/watch-out-for-an-achilles-tendon-rupture/ http://greatermetroortho.com/blog/2011/05/watch-out-for-an-achilles-tendon-rupture/#comments Sun, 08 May 2011 14:23:59 +0000 cindyplackmeyer http://greatermetroortho.com/blog/?p=69 The Achilles tendon is the second most frequently ruptured tendon, and the diagnosis is missed as often as 25 percent of the time. A partial rupture can be missed easily because, after the initial tear, the patient may have minimal pain and reasonably good plantar flexion strength. Therefore, the physician must have a high index of suspicion to make the diagnosis.

Classically, the patient notes a “pop” at the back of the heel and may report that it “felt like being kicked” in the heel. A patient with a complete tear will have an abnormal Thompson’s test. This test is performed with the patient lying prone; an abnormal test is identified in the absence of plantar-flexion of the foot with a hard squeeze of the calf. The patient with a partial tear has a normal Thompson’s test but characteristically has a palpable defect. Following a complete rupture, the patient may have increased ankle dorsi-flexion as a result of lack of tenodesis.

Surgery is usually the treatment of choice. Delayed primary repair is an option for the missed rupture, but results are better if surgery is done at an early stage. Conservative treatment with a cast is an option but has a higher re-rupture rate and the patient has decreased strength over long-term follow-up.

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Keep on eye on your baby as it develops http://greatermetroortho.com/blog/2011/04/keep-on-eye-on-your-baby-as-it-develops/ http://greatermetroortho.com/blog/2011/04/keep-on-eye-on-your-baby-as-it-develops/#comments Sun, 24 Apr 2011 13:13:50 +0000 cindyplackmeyer http://greatermetroortho.com/blog/?p=67 As time passes, you may notice that your child’s growth isn’t occurring completely on the straight and narrow. Many young children exhibit flatfeet, toe walking, pigeon toes, bowlegs, and knock-knees in their first years of life.

Some of these conditions correct themselves without treatment as the child grows. Others that persist or become more severe may be linked to other conditions. Many orthopedic conditions, just like dimples or cleft chins, are just normal variations of human anatomy that don’t require treatment.

Flatfeet

Most babies are born with flatfeet and develop arches as they grow. But in some kids the arch never fully develops. Parents often first notice their child has what they describe as “weak ankles.” The ankles appear to turn inward because of the way the feet are planted.

Flatfeet usually do not represent an impairment of any kind, and doctors only consider treatment if it becomes painful. They also don’t recommend any special footwear, such as high-top shoes, because these do not affect arch development.

Parents with flatfooted kids sometimes say their children are clumsier than others, but doctors say that flatfeet isn’t a cause for concern and shouldn’t interfere with the ability to play sports. Sometimes, doctors will recommend inserting arch supports into shoes to reduce foot pain.

Toe Walking

Toe walking is common among toddlers as they learn to walk, especially during the second year of life. Generally, the tendency goes away by age 2, although it persists in some kids. Intermittent toe walking should not be cause for concern. But kids who walk on their toes almost exclusively and continue to do so after age 2 should be evaluated by a doctor. Persistent toe walking in older kids or toe walking only on one leg might be linked to other conditions, such as cerebral palsy or other nervous system problems.

Persistent toe walking in otherwise healthy children occasionally requires treatment, such as casting the foot and ankle for about 6 weeks to help stretch the calf muscles.

In-Toeing (Pigeon Toes)

In-toeing, or walking pigeon-toed (with inwardly turned feet), is another normal variation in the way the legs and feet line up. Babies may have a natural turning in of the legs at about 8 to 15 months of age, when they begin standing. The medical name for this condition is femoral anteversion.

Treatment for pigeon-toed feet is almost never required. Special shoes and braces commonly used in the past have never been shown to speed up the natural slow improvement of this condition. This, too, typically doesn’t interfere with walking, running, or sports, and resolves on its own as kids grow into teens and develop better muscle control and coordination.

Bowlegs

Bowleggedness (medical name: genu varum) is an exaggerated bending outward of the legs from the knees down that can be inherited. It is commonly seen in infants and, in many cases, it corrects itself as a child grows. Bowleggedness beyond the age of 2 or bowleggedness that only occurs in one leg but not the other can be the sign of a larger problem, such as rickets or Blount’s disease.

Rickets, a bone growth problem usually caused by lack of vitamin D or calcium in the diet, causes severe bowing of the legs and can also cause muscle pain and enlargement of the spleen and liver. Rickets is much less common today than in the past. Rickets and the resulting bowlegs are almost always corrected by adding vitamin D and calcium to the diet. Some types of rickets, however, are due to a genetic condition and may require more specialized treatment by an endocrinologist.

Blount’s disease is a condition that affects the tibia bone in the lower leg. Leg bowing from Blount’s disease is seen when a child is about 2 years old, and can appear suddenly and become rapidly worse. The cause of Blount’s disease is unknown, but it causes abnormal growth at the top of the tibia bone by the knee joint. To correct the problem, the child may need bracing or surgery between 3 and 4 years of age. You should also take your child to the doctor if bowleggedness occurs only on one side or gets progressively worse.

Knock-Knees

Most kids show a moderate tendency toward knock-knees (medical name: genu valgum) between the ages of 3 and 6, as the body goes through a natural alignment shift. Treatment is almost never required as the legs typically straighten out on their own. Severe knock-knees or knock-knees that are more pronounced on one side sometimes require treatment.

And as with any issue you may be noticing or experiencing, always speak with your doctor at Greater Metropolitan Orthopaedic Institute.

 

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Weight-Bearing Exercise: 8 Workouts for Strong Bones http://greatermetroortho.com/blog/2011/04/weight-bearing-exercise-8-workouts-for-strong-bones/ http://greatermetroortho.com/blog/2011/04/weight-bearing-exercise-8-workouts-for-strong-bones/#comments Sun, 17 Apr 2011 15:06:05 +0000 cindyplackmeyer http://greatermetroortho.com/blog/?p=65 Here are the latest weight-bearing workout trends. Do all that you can for your body so that you don’t need a trip to the orthopaedic center.

1. Tai Chi

Tai chi — a form of slow, graceful moves — builds both coordination and strong bones. A study reported in Physician and Sports Medicine found that tai chi could slow bone loss in postmenopausal women. The women, who did 45 minutes of tai chi a day, five days a week for a year, enjoyed a rate of bone loss up to three-and-a-half times slower than the non-tai-chi group. Their bone health gains showed up on bone mineral density tests.

2. Yoga

A study reported in Yoga Journal found an increase in bone mineral density in the spine for women who did yoga regularly. From the slow, precise Iyengar style to the athletic, vigorous ashtanga, yoga can build bone health in your hips, spine, and wrists — the bones most vulnerable to fracture.

Standing poses like Warrior I and II work the large bones of the hips and legs, while poses like Downward Dog work the wrists, arms, and shoulders. Both the Cobra and Locust poses, which work the back muscles, may preserve the health of the spine. Yoga also sharpens your balance, coordination, concentration, and body awareness — and thus helps prevent falls.

3. Brisk Walking

One fitness trend that never goes away, walking is still hugely popular among women — and a great way to revamp your bone health. A study of nurses found that walking four hours a week gave them a 41% lower risk of hip fractures, compared to walking less than an hour a week. Brisk walking is best, but you can adapt your speed to your current fitness level. Walking is free, and you can do it anywhere, anytime, even when you’re traveling.

4. Golf

Maybe you’ve always thought golf was for old folks — people who could no longer do “real” sports. Think again. Shouldering that golf bag around 18 holes, and swinging the big clubs to drive the ball long, adds up to a lot of upper-body work. And all that walking, and chasing balls lost in the rough, means plenty of work for your hips and spine. Golf gives “weight-bearing exercise” a whole new name.

5. Dancing

OK, maybe you’ve got two left feet, or you were never the star in ballet. But we’re not talking point shoes here; we’re talking the hottest trends in salsa, samba, Lindy hop, rumba, East Coast swing, foxtrot, and tango. Use those hips to get your heart pumping in more ways than one, and build strong bones while you’re at it.

Or try the newest aerobics, kickboxing, or step class at your health club or local Y. New classes emerge every few months to keep members motivated. A lot of them now combine strength training with dance or step moves — and will perk up your balance as well.

6. Hiking

The work of weight-bearing — and the impact as your feet hit the ground — can increase bone density, especially in your hips. It’s just like walking, and then some. You’ll get even more impact on those bones if you’re going uphill or downhill, and that can improve bone health even more. More impact on your feet and legs translates into more bone density, says the surgeon general.

And with hiking, boredom is rarely an issue. You’re often socializing and meeting new people, as well as expanding your horizons as you see new landscapes.

7. Racquet Sports

Tennis, squash, and paddle tennis can rally your bone density. You’re stressing your racquet arm, wrist, and shoulder every time you hit the ball, and working your hips and spine with all that running around — and chasing down wild balls.

If you’re going for racquet sports, go for singles. You’ll get a lot more from your workout in terms of bone health, since you’ll be running around more.

8. Strength Training

Lifting weights, using the weight machines at your health club, or doing calisthenics, are forms of strength or resistance training. You’re working against some form of resistance — whether it’s a set of “free” weights, your own body weight, or weight machines — to stress a sequence of muscles and bones. Strength training at least twice a week, says the surgeon general, is needed to stimulate bone growth.

Every gym has a trainer who can design a workout for your legs, back, shoulders, and arms — one that’s right for your fitness level and can rally your bone health.

If you find that you need a little assistance, give us a call at Greater Metropolitan Orthopaedic Institute. We are happy to help you and get you back on track.

 

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Herniated Disc - What Increases Your Risk? http://greatermetroortho.com/blog/2011/04/herniated-disc-what-increases-your-risk/ http://greatermetroortho.com/blog/2011/04/herniated-disc-what-increases-your-risk/#comments Sun, 10 Apr 2011 15:13:41 +0000 cindyplackmeyer http://greatermetroortho.com/blog/?p=63 There are various risk factors for a herniated disc.

Risk factors that you cannot change

There are some things you cannot change. But if you know about them, you can be prepared to consider how they will affect you. These include:

·         Advancing age. The process of aging of the discs in the lower back, as well as repeated injury to the discs and spinal muscles, makes a person more likely to have low back problems, which usually begin in midlife.

·         Being male.

·         History of back injury, previous herniated disc, or back surgery.

Risk factors that you can change

Some risk factors you can change, with lifestyle changes or medical treatment. If you take steps to limit the risks from these factors, you can decrease your overall risk of having a herniated disc. Risk factors you can change include:

·         Your job or other activities that increase the risk of developing a herniated disc, such as long periods of sitting, lifting or pulling heavy objects, frequent bending or twisting of the back, heavy physical exertion, repetitive motions, or exposure to constant vibration (such as driving).

·         Not exercising regularly, doing strenuous exercise for a long time, or starting to exercise too strenuously after a long period of inactivity.

·         Smoking. Nicotine and other toxins from smoking can keep spinal discs from absorbing all the nutrients they need from the blood, making disc injury more likely. Smoking also increases your sensitivity to pain.

·         Being overweight. Carrying extra body weight (especially in the stomach area) may put additional strain on the lower back, although this has not been proven. But being overweight often also means being in poor physical condition, with weaker muscles and less flexibility. These can lead to low back pain. Be sure to all you can to maintain a healthy weight.

The physicians at Greater Metro Ortho are here for you to diagnose your pain and give you recommendations on ways to alleviate any pain you may be experiencing. Often surgery is not your best option. Be sure to check with the experts first.

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Super foods for strong bones http://greatermetroortho.com/blog/2011/03/super-foods-for-strong-bones/ http://greatermetroortho.com/blog/2011/03/super-foods-for-strong-bones/#comments Thu, 31 Mar 2011 16:14:57 +0000 cindyplackmeyer http://greatermetroortho.com/blog/?p=61 Share a healthy body is clubbing of all healthy organs, muscles, tissues, and bones. It is very well said that a sound mind is the result of healthy body. To live a healthy lifestyle, it is necessary to have a proper body frame. Our body frame comprises of bones that help us in carrying out the daily task. The growth and development of our bones changes according to the change in age. Our body keeps building the bone mass throughout our twenties. They are like bank, where you can deposit as much as calcium and nutrients as you can.

Our bones continue to stay strong throughout youthful adulthood. But as we come across thirties, our bones begin to lean out. Generally, in women this phase arrives once they have crossed their menopause. Well, all these bones disease can be cured and prevented with the help of good diet. A good diet is very much essential for the growth and development of bones. Eat right food to enhance the growth and health of your bones. Strong bones will keep you active and healthy in any age. Certain foods are very good for health, thus you can them helper, while some food items damage the composition of your body. And these food items can be called as spoiler.

Milk:

The foundation of strong bones is calcium, which is abundantly found in milk. Milk is rock star of calcium source, thus helps in growth and development of bones and tissues. The skimmed milk or low fat milk contains the equivalent amount of calcium as much as the whole milk.

Yogurt or Cheese:

Certain people dislike milk, but are fond of cheese and yogurt. Such people should consume at least some amount of yogurt or cheese daily to fill the vacuum of calcium deficiency. Nowadays, you get ample of low fat dairy products in the market. Thus, if an excuse of calories hype is pulling back, then grab low fat dairy products.

Chinese cabbage:

It is not surprising if you come to know that certain veggies are loaded with calcium. Chinese cabbage contains plentiful of calcium, whereas vegetables such as turnip greens, broccoli, and spinach provide us with good amount of calcium.

Soy foods:

Soy is very much useful in warding off bone disease thus; you may consume soy food products such as tofu. They are good source of calcium, which help the growth and development of bones.

Nuts and seeds:

Nuts and seeds are anyways loaded with essential nutrients and vitamins. They are highly beneficial to nourish our body. Sunflower seeds, pistachios, and almonds are rich source of calcium, while flax seeds and walnuts are packed with omega- 3 fatty acids. Almonds and peanuts consists good amount of potassium that prevents the loss of calcium through urine. The proteins and nutrients that are present in nuts, helps to construct strong bones.

Cut down salt:

Salt extract out calcium from your body thus, it is better to consume low amount of salt. An excessive intake of salt in your diet will carry away the calcium via urine. Keep your diet packed with low amount of salt, which will help to build your bones stronger.

Calcium supplements:

If your body is not getting required amount of calcium, the intake of calcium supplements is a good way to nourish your bones. These calcium supplements boost your consumption of calcium. But, if your body is getting required amount of calcium, then there is no need to consume this supplements.

Fortified cereals:

Some people dislike dairy products and thus the lack of calcium deficiency. Such people can any time turn their spoon towards fortified cereals or orange juice. They are highly packed with calcium, so include them in your morning breakfast.

Apart from these super foods, you can definitely opt for good exercise, which will keep your healthy and strong. Bones help you in standing, sitting, and carrying out your regular task, so it is essential to take good care of your bones. Healthy, nutritious diet, adequate sleep, and regular sleep are the key to your strong bones.

Should you have any questions about what makes up a healthy diet and what more you can do for your bones, you should contact the physicians at Greater Metropolitan Orthopaedic Institute.

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