Orthopedic Associates' Blog

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Orthopedic Associates' Blog


Is foam rolling really effective?
Is foam rolling really effective?
By: Dr. Burke Ah, the foam roller. So many gym-goers finish up their workout of choice and then head straight to the blue cylinder for another session of self-myofascial release (SMR). Many athletes swear by this tender-spot-targeting practice but there is no empirical data to date that supports the belief that foam rolling improves muscle performance, increases range of motion, or aids in recovery. So, is foam rolling really effective, or is it more of an assumed benefit that misjudges the end results? Let’s start with the purpose: self-myofascial release. Fascia is the soft tissue that helps connect your muscles together and supports muscle movement. When you overuse a group of muscles, even during exercise, the fascia can become restricted. Fascial restriction can also be caused by trauma, namely injury, and inactivity. Inflammation can start to take place during fascial restriction, which can cause the connecting tissue to thicken and become very painful. This is why myofascial release, such as massages and other forms of physical therapy, can be initially painful but excellent for your long-term muscle improvement and joint health. ...

What are the common side effects of anesthesia?
What are the common side effects of anesthesia?
By: Dr. Hulsey Thank goodness for anesthesia! Can you imagine how painful many of the same routine surgeries and treatments would be without the gift of anesthesia? There are often very few side effects, if any at all, from local anesthesia. Some of the more common side effects of local anesthesia include: Mild dizziness; Minimal bruising; Numbness in the treatment area that lasts longer than normal; Nausea. Before you undergo general anesthesia, it’s highly recommended that you discuss your previous experiences with any form of anesthesia with your doctor. You must disclose any prescription medications, over-the-counter medications, and herbal supplements before surgery in the event that potential negative interactions may be at risk. All of these factors will help your anesthesiologist determine which general anesthesia may be best for your body. Your anesthesiologist will most likely administer your ...

Orthopedic Associates/Fleet Feet Running Workshop
Orthopedic Associates/Fleet Feet Running Workshop
Come join us at our Marathon and Distance Running Workshop! Wednesday, August 3rd 6PM at Fleet Feet in Des Peres. Register here:  http://bit.ly/2a5ZevI

Hit the pool to enjoy these five major benefits of swimming
 Hit the pool to enjoy these five major benefits of swimming
By: Dr. Richard Hulsey When the temperature flirt with triple digits and the humidity rises, the local pool is the obvious choice for summer fun. Take away the yelling kids and the splash-fests and you have a tremendous exercise opportunity. Whether you’re an experienced swimmer or still a beginner, swimming can be a great addition to your exercise regimen. Here are five major benefits of swimming that may be enough to get you in a lane this summer: Cardio - Water is 800 times denser than air, which means that your body is under constant tension to move while swimming. Constant motion translates to an ongoing cardio workout. Regular cardio exercisers benefit from improved heart health, weight loss, and more restful sleep patterns. Full-body exercise workout - Not only does swimming count as a cardio exercise, it’s also a strength exercise. Everything from your shoulders to your ankles is involved in swimming. Remember to stretch before beginning any exercise, including swimming. This allows ...

How to avoid bicycle injuries
How to avoid bicycle injuries
By: Dr. Michael Nogalski. Summertime brings a myriad of cyclists to the road all around St. Louis from the Katy Trail to Forest Park and everywhere in between. Cycling can be an excellent cardio and strength exercise that lets you see all the sights and sounds of our wonderful city. Be careful though! Winter and spring weather may have changed different parts of your familiar bike paths from last summer. It’s also probably been a few months since your last bike ride. Both of those factors, along with more distracted drivers, can be a recipe for a nasty bike accident. According to the Missouri Department of Health and Senior Services, the average out-of-pocket cost for a non-motor vehicle bicycle crash costs over $3,200. (MoBikeFed) Replacing a new bike may be the least of your worries if a motor vehicle is involved. There’s also the risk of experiencing a serious injury without wrecking your bike. We want you to enjoy a safe, accident-free summer, so here are some tips on how to avoid bicycle injuries: Inspect ...

5 tips for keeping your bones healthy
5 tips for keeping your bones healthy
By: Dr. Burke As many as one out of every two women and one out of every four men age 50 years or older will suffer a broken bone due to osteoporosis in their lifetime. (Arthritis Foundation) You need healthy, strong bones to sustain your everyday routine throughout your life. Here are five basic tips to consider that can help keep your bones healthy for many years: Limit alcoholic drinks to no more than one per day. Drinking more than one alcoholic drink per day compromises bone density and increases risk of osteoporosis. (NIAAA) Of course, alcohol consumption can also decrease a person’s sense of judgment and balance, both of which can result in falls and potential broken bones. Keep calcium in your diet. Yes, as the old saying goes, milk does do a body good! If you have a dairy allergy or you’re not a big fan of dairy, there are several non-dairy sources of calcium, such as salmon, white beans, ...

5 tips for keeping your bones healthy
5 tips for keeping your bones healthy
By: Dr. Burke As many as one out of every two women and one out of every four men age 50 years or older will suffer a broken bone due to osteoporosis in their lifetime. (Arthritis Foundation) You need healthy, strong bones to sustain your everyday routine throughout your life. Here are five basic tips to consider that can help keep your bones healthy for many years: Limit alcoholic drinks to no more than one per day. Drinking more than one alcoholic drink per day compromises bone density and increases risk of osteoporosis. (NIAAA) Of course, alcohol consumption can also decrease a person’s sense of judgment and balance, both of which can result in falls and potential broken bones. Keep calcium in your diet. Yes, as the old saying goes, milk does do a body good! If you have a dairy allergy or you’re not a big fan of dairy, there are several non-dairy sources of calcium, such as salmon, white beans, ...

Staying mobile with osteoarthritis knee pain
Staying mobile with osteoarthritis knee pain
By: Richard Hulsey Arthritis affects over one in five adults in the U.S. (Everyday Health) Over 21 million U.S. adults suffer from osteoarthritis in their knees. (Source) The pain and discomfort of arthritic knees can be enough to keep anyone wary of additional movement. Staying mobile even with osteoarthritis is crucial to fighting off other health conditions that stem from a more sedentary lifestyle. Here are a few tips to help you keep moving, reduce knee pain, and prevent more dangerous health risks: Maintain a healthy weight - Arthritic pain in the knees can be accentuated by carrying unnecessary body weight. Talk with your primary care physician to identify and target your ideal body weight for your body type, age, and health condition. Stay active - Yes, it may seem counter-intuitive to reduce osteoarthritic knee pain by moving even more, but staying mobile increases blood flow throughout your legs and adds other health benefits. (Harvard Medical School) Water-based exercises, especially in warmer ...

5 essential nutrients for any athlete
5 essential nutrients for any athlete
By: Randal Aaranson The weather is heating up and St. Louis is ready to be active and moving into the summer. Whether you’re an avid runner or a cyclist ready to race along the river, you may not be getting the nutrients your body needs to support a healthy exercise routine. One general deficiency among athletes is an imbalanced caloric intake. With increased athletic activity compounded by humidity and extreme summer temperatures, your body will require more calories than you may be anticipating. There are also five essential nutrients every athlete must have in their diet and are often lacking: Calcium: Yes, the old advertisement is right: milk does do a body good! An American Academy of Physical Medicine and Rehabilitation study shows that drinking a cup of skim milk every day reduces a runner’s chance of developing a stress fracture by 62 percent per cup consumed! (Daily Burn) If you’re lactose-intolerant, leafy greens, such as kale, lettuce, and spinach are known to be high in Vitamin C. ...

Avoid these foods to ease arthritic pain
Avoid these foods to ease arthritic pain
Arthritis is best understood as any condition involving inflammation in your body, specifically your joints. The ache and pain of arthritis carries the potential of disrupting your daily routine. Dietary choices can play a significant role in how your body experiences arthritic pain. It helps to know what foods may be the culprits and how to avoid them for minimizing how arthritis affects your everyday life. Refined sugar Who doesn’t love dessert?! Having a sweet tooth can invite refined sugar into your diet, which engages pro-inflammatory cytokine proteins. (NCBI) Beware of any ingredients ending in “-ose,” such as sucrose, fructose, and other alternative names for refined sugar. MSG (Monosodium Glutamate) Monosodium glutamate, or MSG as it’s often called, is a common food additive that can initiate chronic inflammation. Avoid MSG for both your overall health and more specifically, your arthritis. Saturated fats Research shows that saturated fats are a leading cause of adipose (fat tissue) inflammation. Cheese, red meat, pasta, and grain-based desserts, such as most types of cookies, are some of the more notorious sources of saturated fats and known contributors to arthritic conditions. ...