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Orthopedic Associates' Blog


Best Practices for Marathon Running
Best Practices for Marathon Running
Best Practices for Marathon Running  By: Dr. Aaronson Running a marathon may seem like a daunting task for first-time racers. The thrill of putting 13.1 miles or more behind you is an exhilarating sensation that comes from hard work, proper pacing, and the right information as you prepare. Here are some of the best practices for marathon running as you get ready to pound the pavement. Buy two pairs of shoes Training for a marathon requires a couple months of preparation. The miles can add up quickly on a pair of kicks, which is why you should buy two pairs of well-fitting shoes. A good pair of properly-fitting shoes gives you at least 200 miles of tread, maybe even longer. (Source) Buying two pairs of shoes can be expensive, but your shin and foot health are worth investing in your shoes. Hydrate, hydrate, hydrate! If you’re running a shorter distance (one mile - 5k), water isn’t as crucial to your pacing, albeit still important. When it comes to marathon running, water is vital to your success and health. There are several hydration mistakes runners ...

Orthopedic Associates and Fleet Feet Sports St. Louis present “How to avoid injuries while Marathon and Distance Running” Workshop
Orthopedic Associates and Fleet Feet Sports St. Louis present “How to avoid injuries while Marathon and Distance Running” Workshop
Orthopedic Associates and Fleet Feet Sports St. Louis is teaming together to provide a one-night workshop on avoiding injuries while long-distance running. It will be held at Orthopedic Associates’ Des Peres location (1050 Old Des Peres Road, Suite 100, St. Louis, Missouri 63131) on Wednesday, September 30th, from 6:00-7:00 p.m. Dr. R. Randal Aaranson of Orthopedic Associates and David Spetnagel, owner of Fleet Feet Sports St. Louis, will be presenting. R. Randal Aaranson, DPM, is a board-certified podiatrist and foot and ankle surgeon who has served with Orthopedic Associates since 2008. Dr. Aaranson has extensive experience helping runners and other athletes recover from foot and ankle injuries using both surgical and non-surgical treatment options. David Spetnagel has been the proud owner of Fleet Feet Sports St. Louis for over twenty years. He and his team love helping runners of all experience and skill levels find the right running gear and training regimens to stay fit and safe for any distance. Why should I attend? “How to avoid injuries while Marathon and Distance Running” will be jam-packed with great information to improve and protect ...

5 yoga stretches to alleviate your back pain
5 yoga stretches to alleviate your back pain
Lower back pain is enough to make even the toughest of us stop right in our tracks. Taking pain relievers and doing lumbar stretches can sometimes help, but you need the right exercise to help relieve back pain and also strengthen your back to protect against future back pain. Yoga is an excellent exercise for stretching and strengthening your spine through ancient positions and breathing techniques. Yoga for back pain relief Om…. welcome to the world of yoga. Remember, you’re here because your spine is screaming “Uncle!” and you need both pain relief and pain prevention. Grab a mat, put on loose-fitting clothes, and hobble over to some open space for your first session. There are five basic yoga positions that can alleviate back pain: #1: Warrior II Stand with your feet about four feet apart. Raise your arms to shoulder level and turn your palms downward. Turn your left foot 90 degrees to the left and turn your right foot about 30 degrees to ...

Get ready to run, St. Louis!
Get ready to run, St. Louis!
Fall is fast approaching with the calendar flipping to August, and cooler weather is just around the corner. Wrap up the summer by lacing up your running shoes and enjoying a local race in August or September. Check out this list of upcoming 5k, 10k, and fun runs all over St. Louis! MuckFest MS St. Louis  - August 15th Multiple sclerosis (MS) is a terrible condition that affects so many in our community. MuckFest MS teams up with the MS Society to host a “mucky” race to bring us closer to a world without MS. Almost twenty obstacles line the MuckFest race path that are sure to get you muddy and mucky as you race to the finish line. Help support the MS Society by registering for the MuckFest MS St. Louis. Color Run Night (Madison, IL) - August 15th You’ve heard of the Color Run. Now, imagine the Color Run at night! Run the 5k course at Gateway Motosports Park in Madison and get ready to look fantastic covered in colored powder as you dance, run, walk, and party your way through ...

What To Do If Your Child Is Injured At Summer Camp
What To Do If Your Child Is Injured At Summer Camp
Kids are resilient! They can come crashing off the playground, stand up, and shake it off like nothing happened. Summer camps can be a great place for kids of all ages to enjoy fun, new friends, and all sorts of exciting activities. Sometimes accidents happen though, and it’s good to know when your child may have experienced a serious joint or bone injury that needs medical attention. Emergency room visits jump by 20% in the months of June, July, and August, many of which happen as a result of injuries sustained at summer camps. (Source) If you think your child might be injured, here are a few steps to help you figure out what to do. Ask for more details from camp staff If your child was involved in a collision or individual accident, camp staff may proactively provide you with details of the incident. However, if the child injured themselves outside their supervision, camp staff may not be aware of the injury. A negligent camp staff makes for a liable camp. It’s worth asking the camp staff if they have any ...

How to Exercise Safely in the St. Louis Summer Heat
How to Exercise Safely in the St. Louis Summer Heat
The dog days of summer are here, and that means your outdoor workout is a little bit hotter than it was earlier this summer. St. Louis in July features some of the hottest days of the year with temperatures expected to hit triple digits. (Accuweather) Before you hit the pavement for a jog in Forest Park or cycle down the Katy Trail,, keep these tips in mind for exercising safely in the summer heat. Hydrate, hydrate, hydrate! Your body loses water at a tremendous rate in extreme heat. Dehydration is one of the leading causes of heat stroke. Keep a bottle of water with you at all times in case you get overheated. It’s important to drink water throughout your workout to replenish your body’s hydration levels. If you’re feeling thirsty, you’re already dehydrated. Drink plenty of water! Use sunscreen throughout the day If you’re going to spend any time in the sun, you need to wear sunscreen. Don’t try to be a “tough guy” because “you’re just going to get sunburned anyway.” You need to apply sunscreen every two hours to stay ...

St. Louis Cardinals Summer Injury Report
St. Louis Cardinals Summer Injury Report
Our beloved St. Louis Cardinals hold the best record in major league baseball as we race towards the All-Star break. It’s easy to sometimes forget that these kings of the diamond are also human, too. They’re not invincible, and their bodies wear down over a grueling season from February to late October. This season has seen more than our fair (or unfair) share of Redbirds hitting the disabled list. Here is a full report on every Cardinal fighting back from an injury: Adam Wainwright, SP Wainwright hit the disabled list for good in 2015 with a popped Achilles. He recently attended Albert Pujols’ charity golf tournament where he said, “I’ll do whatever it takes to pitch in October.” We certainly hope to see you in the posteason too, Waino! Matt Adams, 1B Adams suffered a significant quadriceps injury on Tuesday, May 26th. He underwent surgery on May 30th to repair a torn right quadriceps and is expected to miss the remainder of the 2015 season. Matt Holliday, LF Holliday also suffered a quad injury while on the road playing the Rockies on June 8th. Thankfully he ...

Tick Season Has Arrived
It's Tick Season in MO and IL. A recent Washington Post article outlines everything you ever wanted to know about ticks and lyme disease, but may have been too afraid to ask. Orthopedic Associate's Dr. Byler has summarized the article in a few quick lists to keep you and your family in-the-know and out of harm's way while you're enjoying the outdoors over the next few weeks. Tick & Lyme Disease Facts 1. A tick typically must be attached for at least 24-hours before Lyme-causing bacteria is introduced into the human host's bloodstream. 2. Lyme disease is usually transmitted through the bite of a juvenile black legged tick known as a deer tick 3. Ticks can be as small as a freckle or the tip of a pencil 4. Risk is higher in areas where there are rodents,d ever, and other small animals that can easily transfer ticks to humans 5. The threat is especially high near waterways (ticks love moisture) and recently developed areas where a tick habitat is close to homes How To Avoid Tick Bites 1. Dress in light colored clothing to make it ...

Personal Training at Core Fitness Des Peres can boost your orthopedic health
As the saying goes, an ounce of prevention is worth a pound of cure. When it comes to your body’s limbs and joints, you can take a proactive approach to maintaining a healthy body with personal training through Core Fitness in Des Peres. The Core Fitness team thrives on the latest in training techniques and state-of-the-art equipment to help exercisers of all ages stay fit and healthy. Core Fitness also shares nutritious recipes on their blog to help you maintain a well-balanced diet. Any conversation about Core Fitness has to start with its director Craig Dupske. Craig started training in St. Louis almost twenty years ago working with professional and amateur athletes all the way up to 90-year olds and patients with MS. Injury prevention and rehabilitation are two key components of Craig’s programming. His expertise is what sets the highest bar for Core Fitness. Core Fitness attracts a variety of top trainers to their Des Peres location. Their current training staff is an exceptional cross-section of both health and fitness experts. No matter your training focus or interest, Core Fitness ...

How to enjoy the wedding dance floor without breaking a leg
It’s the end of June and wedding season is sweeping into full swing. Who doesn’t love a great wedding reception with a rockin’ band and great dance floor? Before you step out with your dance partner of choice, here are some ways to keep your jitterbuggin’ joints or two left feet safe on the dance floor. Know your dancing limits You may have been a dancing fiend thirty years ago, but it’s better to be safe than sorry. A spin twist into the full splits is a sure-fire way to find out how much your insurance deductible is. Start slow and see how your body responds. If you have arthritis, it may be best to avoid high-impact, faster-paced dance songs and moves. Save it for the kids. Enjoy dancing at your own pace. Stretch before dancing It may sound silly, but a few simple stretches are worth protecting your muscles and joints from overextending. Drink plenty of water before dancing. This helps your body get the oxygen where it needs to be for prime dancing time. Be aware of your surroundings on the dance ...