Orthopedic Associates' Blog

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Orthopedic Associates' Blog


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. ...

How to reduce Youth Soccer Injuries
How to reduce Youth Soccer Injuries
A USA Today report states that soccer is the third-most dangerous youth sport, following football and basketball. (USA Today) Of the 1.35 million U.S. youth who suffer a serious sports injury every year, an estimated 172,000+ are injured during youth soccer. Sprains, strains, torn ligaments, and even concussions are contributing factors to parents considering the dangers and evaluating proper safety measures to reduce youth soccer injuries. Don’t worry- we love soccer and how the future of St. Louis looks bright with professional soccer potentially coming to our great city. We love cheering on our favorite soccer players just as much as you do, especially the ones in our own homes, and we’d much rather see them on the field instead of on the sideline or in our exam rooms. Here are some tips to help keep your soccer standout safe this season: Protect your head! One of the most dangerous injuries on the soccer field is a concussion. “Heading” the ball may seem like a good strategy, but two recent studies suggest that ...

What is the purpose of a meniscus? And, how does a meniscus function?
What is the purpose of a meniscus? And, how does a meniscus function?
What is a meniscus? The meniscus is a small C-shaped fibrous cartilage disc that resides in the knee joint between the ends of the upper and lower leg bones. Your knee actually has two meniscus (menisci): the lateral meniscus on the outside of the knee, and the slightly larger medial meniscus on the inside of the knee. The menisci are highly resilient due to the blood flow that enters the knee region and assists in healing and recovery. How does a meniscus function? Your menisci are very important for two reasons: Menisci serve as a cushion between your upper leg bone and lower leg bone. They absorb much of the weight and strain during flexion, extension, rotation, and other necessary functions as part of everyday life and even athletic activity. Studies show that the meniscus absorbs between 50-90% of load transmission. (NCBI) The medial meniscus can manipulate its shape to move as much as up to six millimeters forward or backward. (Source) The lateral meniscus can move almost twice the range of the medial meniscus, ...

St. Louis Cardinals Injury Report 2016
St. Louis Cardinals Injury Report 2016
We’re one month into the 2016 MLB season and our Cards are in a fight for the NL Central again. With the Cubs and Pirates gaining steam, Cardinals fans are looking to the injury report to see who we can expect to kickstart a winning streak heading into summer. Here is a run-down of all our favorite Cardinals who are banged up and recovering from injuries: Jhonny Peralta, SS The Cardinals’ star shortstop suffered a torn ligament in his left thumb in the middle of spring training. He underwent surgery on March 10th and participated in fielding drills on Sunday, May 1st for the first time since his surgery. He is expected to start his rehab assignment in late May and rejoin the Cardinals for major league action by early to mid-June. Mitch Harris, RP Harris began the 2016 season on the disabled list due to nerve compression in his right (throwing) elbow. He is currently working through extended spring training assignments in hope of building his arm strength up for the big leagues. He is expected to join the Cardinals in mid-June. Jordan ...

St. Louis Cardinals Injury Report - May 2016
St. Louis Cardinals Injury Report - May 2016
We’re one month into the 2016 MLB season and our Cards are in a fight for the NL Central again. With the Cubs and Pirates gaining steam, Cardinals fans are looking to the injury report to see who we can expect to kickstart a winning streak heading into summer. Here is a run-down of all our favorite Cardinals who are banged up and recovering from injuries: Jhonny Peralta, SS The Cardinals’ star shortstop suffered a torn ligament in his left thumb in the middle of spring training. He underwent surgery on March 10th and participated in fielding drills on Sunday, May 1st for the first time since his surgery. He is expected to start his rehab assignment in late May and rejoin the Cardinals for major league action by early to mid-June. Mitch Harris, RP Harris began the 2016 season on the disabled list due to nerve compression in his right (throwing) elbow. He is currently working through extended spring training assignments in hope of building his arm strength up for the big leagues. He is expected to join the Cardinals in mid-June. Jordan ...

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 ...

Why does my hip keep snapping or popping and is it serious?
Why does my hip keep snapping or popping and is it serious?
Does your hip snap or pop when you move? How do you know if it’s a normal occurrence or if it’s a sign of a more serious condition? Snapping hip syndrome is a condition where your hip makes a snapping or popping sound when you walk, stand up, or reposition your leg. According to the American Association of Orthopedic Surgeons (AAOS), snapping hip is, “...most often the result of tightness in the muscles and tendons surrounding the hip. People who are involved in sports and activities that require repeated bending at the hip are more likely to experience snapping hip. Dancers are especially vulnerable.” (AAOS) Snapping hip syndrome is most often pain-free but simply annoying. It occurs most frequently in the outer region of the hip when the iliotibial band (IT band) extends over the greater trochanter portion of the thigh bone. (MedScape) As the band stretches over the protruding greater trochanter, the band can “snap” into place. Other tendons layered over the hip joint, such as the rectus femoris tendon (front of the thigh), iliopsoas tendon (front of the hip), and hamstring ...

5 lifestyle changes to prevent pre-osteoarthritis
5 lifestyle changes to prevent pre-osteoarthritis
As our bodies age, the protective cartilage throughout our joints can start to deteriorate. This is a degenerative joint condition we refer to as osteoarthritis. There is no known cure for osteoarthritis, but there are several preventative measure you can take to lessen your future risk. Maintain a healthy weight Being only ten pounds overweight can increase the impact force on your hips, knees, and ankles by as much as sixty pounds of pressure. (Johns Hopkins Arthritis Center) Consult with your primary care physician about what may be the optimal weight range for your body type. Eat more fish Research shows that specific types of fish are rich in omega-3, a healthy polyunsaturated fat that is known to reduce inflammation. The USDA recommends eating fish like trout, sardines, and salmon twice a week for optimal health benefits. (USDA) Stretch before exercising Stiffness or a dull deep ache in a joint can be a sign of pre-osteoarthritis. (Source) Take more time to stretch before and after exercising to give your body the opportunity to safely absorb the physical motion and any weights moved while exercising. Change ...

2016 St. Louis Cardinals Spring Training Injury Report
2016 St. Louis Cardinals Spring Training Injury Report
Spring is just around the corner and the Grapefruit League is in full swing. Some of our favorite Redbirds are still recovering from serious injuries and surgeries from last season until now. Here is a detailed look at who’s on the mend and when we might expect to hear their name echo through Busch Stadium this year. Yadier Molina, C Yes, other important position players are recovering from injuries, but this is Yadi - will he be healthy for Opening Day? Yadi suffered a torn ligament in his left thumb (catching hand) and underwent surgery in December. He is expected to miss most of spring training but it’s likely he will return for Opening Day. Keep your fingers crossed, Cardinal Nation! Tim Cooney, RP The Cardinals discovered soreness and weakness in Cooney’s throwing shoulder early in spring training. Additional testing revealed no structural damage and Cooney will begin a modified throwing program. He made six starts for the Cardinals last year and is in position to battle for a backend rotation spot. Carlos Martinez, SP Martinez suffered a shoulder strain in September of last ...

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 ...