Orthopedic Associates' Blog

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Orthopedic Associates' Blog


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 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. ...

Spring sports safety tips for kids
Spring sports safety tips for kids
Winter is melting away and that means spring is here! Our favorite Cardinals are flying back home to chase another championship and kiddos across St. Louis are gearing up for spring sports season. Whether your favorite family athlete is into soccer, baseball, track, or spring flag football, you want to see them stay safe and healthy this spring. Over 1.2 million children in the U.S. are treated in emergency departments each year due to sports injuries. (SafeKids) Be a good parent and help your kid stay safe this spring with these sports safety tips: Schedule a PPE with your pediatrician - Before signing your kid up for the next sports season, make sure they get a preparticipation physical exam with their pediatrician. You want to know your child’s body is capable of enjoying sports safely. Stretch and warm up first - It’s important for kids to stretch before and after any athletic experience. Be careful that they only stretch to a level ...

Improving your posture when sitting at your desk
Improving your posture when sitting at your desk
By: Dr. Cynthia Byler Most people have terrible posture when sitting at a desk. What’s worse is that many of us know this truth. In fact, you may have already straightened your back and squared your shoulders while reading this article. People are sitting more than ever before, a staggering 9.3 hours of sitting every day. The saying is true, “Sitting is the new smoking!” According to the journal Annals of Internal Medicine, people who sit for extended periods of time are 24% more likely to die from health conditions. A sedentary workspace also contributes to chronic back pain, heart disease, colon and breast cancer, metabolic syndrome, obesity, and type-2 diabetes. Together, these diseases are responsible for 63% of deaths each year. (PGDA) Switching to a standing desk alternative for at least part of your work day and being mobile between meetings and projects can be excellent ways to limit the effects of sitting. Changing how you sit can also ensure your body stays healthy and strong. Here are a few simple changes you can implement at your desk to improve your ...

Common orthopedic conditions affecting children
Common orthopedic conditions affecting children
By: Dr. James Burke We love seeing kids run, play, and enjoy life with fully healthy bodies. This sometimes means our Orthopedic Associates staff needs to help children with orthopedic conditions get the treatment they need to feel their best. Here are some of the more common orthopedic conditions that we see affecting children today. Bowlegs Bowed legs, a medical condition called genu varum, is a noticeable outward bending of the lower legs starting around the knee region. Many children experiencing bowlegs will naturally grow out of it as toddlers. However, being bowlegged beyond toddler age or being bowlegged in just one leg may be a sign of a more serious condition, such as Blount disease, a growth affecting the top of the tibia bone that can be surgically removed, or rickets. Thankfully, rickets can often be treated by adding more vitamin D and calcium to your child’s diet. Toe walking Many toddlers walk on their toes when first learning to walk. If your child persists with walking on their toes beyond the age three mark, you may want to consult with your pediatrician ...

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. ...

Why do my muscles get stiff in the winter?
Why do my muscles get stiff in the winter?
By: Dr. R. Randal Aaranson Have you noticed it’s harder to warm up your muscles when you’re cold? Even if you’re not outside, just the chill of the winter weather makes your muscles feel stiff. If the early morning gym routine feels a little harder when the temperature is below 50 degrees, you’re right- it is harder! Our muscles lose heat and contract in colder weather as a matter of self-preservation. (NCBI) Our brains signal our body to tighten our muscles and joints to preserve body heat and energy. The same exercises and even everyday movements that seem easy in the summer are physiologically harder to complete in the winter. Our muscles have to work harder than normal because of winter stiffness which can increase muscle soreness. How to prevent muscle soreness in the winter The key to loosening up stiff muscles is extending your warm-up session. It’s worth the extra five or ten minutes to get your blood flowing to help prevent injuries and overuse exercising during the winter. Starting with a good cardio exercise, like jogging, burpees, jumping jacks, or pushups ...

5 steps for maintaining a balanced life in 2016
5 steps for maintaining a balanced life in 2016
By: Dr. Richard Hulsey It’s 2016 and that means a new year, new you, right? At the top of the list for most popular New Year’s Resolutions is maintaining a healthy lifestyle or fitness goals. Also towards the top is reducing stress and living a fulfilling life. Did you know that only eight percent of people achieve their New Year’s Resolutions? If so many people fail at having a balanced life in the new year, what are the steps you need to take to be successful? Our Orthopedic Associates team compiled five simple steps to maintain a balanced lifestyle into 2016 and beyond. Write down S.M.A.R.T goals for 2016 Do you know what you want your life to look like in 2016? Did you write down your goals? Are they S.M.A.R.T. goals: specific, measurable, attainable, realistic, and time-sensitive? Saying you want to lose weight is a good start, but saying you want to lose four inches off your waist by April 1st is easier to target because it’s a S.M.A.R.T. goal. Reduce stress Mistakes happen at higher speeds: twisted knees from rushing to a meeting, ...

How to finally keep your New Year's fitness resolutions
How to finally keep your New Year's fitness resolutions
By: Dr. Richard Hulsey It’s the time of year for setting New Year’s Resolutions. Each year the goal of “losing weight” or “staying fit and healthy” climb to the top of most popular New Year’s Resolutions. Sadly, only eight percent of U.S. adults who make at least one New Year’s Resolution actually fulfill their commitments. (StatisticBrain) Don’t be despaired by those numbers though! Here are some great tips for making and keeping your weight-loss and fitness goals for the new year and beyond. Get a workout partner Strength in numbers is a great principle to follow when it comes to keeping your New Year’s fitness resolutions. Finding the right workout partner can help you stay motivated and accountable for those early mornings or long work days where the last thing you want is to hit the gym. A study by the Department of Kinesiology at the University of Indiana found that married couples who joined a gym and worked out separately experienced a dropout rate of 43 percent over one year’s time. Married couples who worked out at the same time, even if ...

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 ...