Orthopedic Associates' Blog

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Orthopedic Associates' Blog


Top exercises to work off that holiday turkey
Top exercises to work off that holiday turkey
By: Dr. Michael Nogalski The holiday season means turkey is on the menu. Whether you’re a dark meat or light meat lover, turkey packs a punch. It can leave you with a post-dinner coma watching football and longer-term love handles after the holiday season. Here are a few great exercises to help shed your post-holiday gobbler gut. Get moving You can take a walk, go up and down the stairs, or even go for a brisk jog. It doesn’t have to be intensive, but get your body moving to increase blood flow to vital organs, including your stomach. This isn’t a race (thank God!), so go at a pace that pushes your pulse without being too intense. Squats Begin with your body weight. Stand with your feet shoulder-width apart and bend at the knee and lower your body as if you’re sitting down. Stop with your knees at a 90-degree angle (warning: do not bend your knees more than 90 degrees.) and then reverse motion to a full standing position. Repeat exercise for three sets of ten reps. If you Lunges Stand up straight with your ...

How Santa avoids "elf" Workers’ Compensation claims
How Santa avoids
By: Dr. James Burke The Big Guy is on his way. You know, the Big Guy. White beard, red suit, reindeer, sleigh, the makin’-a-list-checkin’-it-twice Big Guy: Santa. Christmas time is here and we all know the busiest man on earth is gearing up for his one night of wonder. Of course, Santa can’t do everything by himself; he needs elves to help him make sure the Big Dance gets everyone a present on Christmas Day. With all the hustle and bustle of making toys for kids around the world, you might wonder how Santa keeps his factory “incident-free” all year long. We’re no Santa experts, but here are probably a few ways Santa keeps his elves happy and safe from filing a Worker’s Compensation claim. If you and your company want to stay on Santa’s Nice List this year and next, you might want to consider following some of these steps. Make a list, check it twice Of course, Santa’s list is his Nice List, but your list may be safety regulations for important procedures. Make sure you and your team members are ...

December 2015 St. Louis Blues Injury Report
December 2015 St. Louis Blues Injury Report
Our St. Louis Blues are feeling a little black-and-blue after a string of injuries to start the 2015-2016 NHL season. With the Blues currently flirting around the third-place position in the Western Conference, we’re thirty games into the season with an eye towards a strong finish in 2015. Here’s a complete breakdown of every Blues player recovering from a recent injury. Patrik Berglund, Center Berglund dislocated his right shoulder injury on August 25th. He was placed on long-term injured reserve (LTIR) on October 7th following surgery. He will be re-evaluated by team doctors around early February to determine whether he can return to the ice this season. Jaden Schwartz, Left Winger Schwartz fractured his left ankle on Friday, Oct. 23rd when he reportedly slipped and slid into a goal post. His ankle required surgery with an anticipated recovery time of at least twelve weeks. The 2010 first-round draft pick is expected to return to action by the end of January. Scottie Upshall, Right Winger The Blues signed Upshall on Oct. 5th following a training camp tryout. The twelve-year veteran suffered an undisclosed injury in late ...

Getting your Christmas tree up without throwing your back out
Getting your Christmas tree up without throwing your back out
By: Dr. Keith Wilkey The holiday season is here! It’s time to deck the halls, wrap presents, and put up the Christmas tree. Before you wrestle your favorite Douglas fir into place, there are a few tips to keep in mind to keep your back and knees on the “feeling nice” list this year. First, you may be thinking, “It’s a Christmas tree! How much could it possibly weigh?” The average 6-7 ft. Fraser fir tree weighs around fifty pounds. (North Carolina Christmas Trees) When it comes time to swing that piney bundle on top of your luggage rack, you want to be careful with how your back, knees, and shoulders are positioned for the safest lifting possible. It never hurts to use a second person’s assistance when loading or unloading a Christmas tree. As with all heavy lifting, lift with your legs, not with your back. Always do a few stretches before lifting heavy objects, keep your back straight, and position your legs shoulder-width apart for maximum lifting power. If you have a taller car, like an SUV or a minivan, ...

What is a cortisone injection?
What is a cortisone injection?
By: Dr. Burke Cortisone injections are designed to relieve inflammation and pain in a targeted area of the body. Cortisone shots are often injected into joints, such as knees, elbows, hips, shoulders, and ankles. With proper application and physician supervision, cortisone injections can be an excellent pain relief solution. Cortisone injections usually include a local anesthetic and a corticosteroid, a powerful anti-inflammatory medication. (Arthritis Health) Cortisone injections are also sometimes prescribed for allergy relief and skin problems, such as psoriasis and acne. The relief is often almost immediate and the patient is able to perform everyday tasks without pain. Cortisone injections are usually limited in application over time due to some potential side effects. Many physicians limit cortisone injections to only three to four times a year at least six weeks between injections. Some potential health risks of cortisone injections include: Osteoporosis near repeated injection sites Joint infection Nerve damage ...

5 leading causes of severe knee pain
5 leading causes of severe knee pain
By: Dr. Noglaski If you have ever had knee pain, you know how it can limit your ability to play and work, even do daily activities. Knee pain happens because of injury, strains, inflammation, or wear and tear over time. Most knee problems are improved with specific exercises or sometimes with medication or surgery. There are five leading causes of severe knee pain that can limit your everyday life. Ligament damage There are four ligaments that connect your thigh bone (femur) with your lower leg. (Healthline) The two collateral ligaments are located on either side of your knee: The medial collateral ligament (MCL) is on the inside of your knee. The lateral collateral ligament (LCL) is on the outside of your knee. The two cruciate ligaments criss-cross each other inside your knee joint to form an “X”: The anterior cruciate ligament (ACL) is towards the front of the inside of your knee. ...

How long does it take a sprained ankle to heal?
How long does it take a sprained ankle to heal?
By: Dr. Hulsey “He’s to the 35, the 30, cuts back inside, to the 25, the 20, and he’s down! Thompson got caught from behind, rolled his ankle, and it doesn’t look pretty!” How many times have you seen a football player sprain their ankle and think, “That looks painful!” A sprained ankle doesn’t happen to just the giants of the gridiron in football. Approximately 25,000 people experience sprained ankles every day. (American Orthopaedic Foot & Ankle Society) A sprained ankle can happen during an evening walk, exiting your vehicle, or stepping off a curb. What causes sprained ankles and how long does it take to recover from a sprained ankle? According to the American Orthopaedic Society for Sports Medicine, a sprained ankle is “a stretch injury of the ligaments that support the ankle.” (AOSSM) Your ligaments have some natural dexterity, but even ligaments have their limitations. There are three main types of ankle sprains: Inversion sprain - Occurs when the ankle is rolled inward. Inversion sprains are the most common type of ankle sprains ...

Did I tear my Achilles tendon?
Did I tear my Achilles tendon?
By: Dr. Aaranson Your Achilles tendon provides a vital function of everyday life. Simple exercises like squatting while picking up your toddler to walking around the office can become a challenge with even a minor Achilles tendon injury. If your heel region is hurting, it’s good to know whether it’s Achilles tendinopathy (inflammation and minor tears in a tendon) or a fully ruptured Achilles tendon. There are several known signs and symptoms that appear following a ruptured Achilles tendon injury. Follow this protocol to determine whether you tore your Achilles tendon: The most obvious sign of a ruptured Achilles tendon is a ‘pop’ sound from your heel region. A ‘popped’ Achilles tendon often results in immediate pain throughout the heel. Did you feel an impact on the back of your calf or ankle when the injury occurred? Some patients describe the sensation like getting hit with a rock in the back of the ankle or like someone stepped on their ankle. ...

Bunion surgery now more effective and routine than ever
Bunion surgery now more effective and routine than ever
By: Dr. Aaranson If you’ve ever had bunions, then you know how painful they can be. It hurts to wear shoes of any size and it’s sometimes painful to even walk. Bunions are large bumps that form on bony protrusions on the side of your foot, such as the main joint on the outside of your big toe. Most bunions have a red appearance and are sore to the touch. Bunions form when your toes are forced together and the side of your foot rubs against tight-fitting shoes, like high heels. Some bunions are genetic or caused by stress to your foot. If left untreated, bunions can cause significant mobility issues and greater health complications. Thankfully, bunion surgery has come a long way in the past few years. Our very own Dr. R Randal Aaranson shared some of the medical advances available to patients today. Bunion surgery is now done as an outpatient procedure and most patients can walk on their repaired foot immediately following surgery. Arthritic bunions are another form of bunions being treated today. Arthritic bunions are further complicated in that ...

Best hiking trails to enjoy fall in St. Louis
Best hiking trails to enjoy fall in St. Louis
By: Dr. Byler Fall is here and that means two things: the Cardinals are in the playoffs, and the leaves are turning. Getting out for a beautiful hike in the autumn weather is a great way to embrace fall in St. Louis. Here are some of the best hiking trails around the greater St. Louis area where you can stretch your legs, get some exercise, and enjoy fall in St. Louis. Castlewood State Park Follow the Meramec River through Castlewood State Park into the valley for a breath-taking snapshot of fall. This is a great family-friendly park to catch a sneak peek of wildlife. Check out the World Bird Sanctuary, which can be accessed through Lone Elk County Park. Dr. Edmund A. Babler State Park Babler State Park is known for its bike paths, but hikers will equally enjoy the beauty offered by this West County wonderland. Altogether, there are six trails for hiking and hikers may enjoy packing a light picnic lunch. Keep an eye out for feathered friends as Babler is home to a wide variety of beautiful birds. Katy Trail State ...