Orthopedic Associates' Blog

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Orthopedic Associates' Blog


5 best hikes in St. Louis under 5 miles
5 best hikes in St. Louis under 5 miles
By:  Dr. Richard Hulsey It’s time to grab your Camelback, throw on your hiking boots, and hit the trail around St. Louis. Our town is home to some of the best hiking trails in all of Missouri. Five miles may seem like a massive distance, but you’d be surprised how much you can enjoy a good stretch of the legs along the river or across the bluffs. Here are five of the best hikes in St. Louis that are five miles or less: Lime Kiln Loop Trail - Rockwoods Reservation Rockwoods Reservation offers multiple trails to explore, but if you’re looking a more difficult challenge, do the three-mile stretch of the Lime Kiln Loop Trail. Rockwoods Reservation is off Highway 109 on Glencoe Road in West County. River Scene Trail - Castlewood State Park If you want to combine hiking with a small measure of climbing, take a hike on the River Scene Trail in Castlewood State Park. A short, steep climb leads up to a great scenic view from the top of the limestone bluffs along the Meramec River. Dogwood Trail - Babler Memorial ...

Do I need Physical Therapy for my back pain?
Do I need Physical Therapy for my back pain?
Dr. Mohammed Paracha Your back hurts… a lot. An ice pack, two pain relievers, and massaging your lower back for a few minutes helps take the edge off. Wouldn’t it be nice if you didn’t have to deal with the same ache and stiffness? Your back may not be injured to the point of needing surgery, but there’s no question you’re in pain. Your doctor recommends physical therapy to help alleviate your discomfort. Do you really need physical therapy for your back pain, even if you’ve never needed back surgery? You may be surprised! According to a recent study published in the Annals of Internal Medicine, physical therapy can be as effective as surgery and less risky for at least one lower back condition (lumbar spinal stenosis). Surgery brings a series of additional risks, some life-threatening, but it can be extremely effective. Whether it’s a new injury or an old nagging one, you may want to consider physical therapy for your back pain. Physical therapy can help stretch and reposition your back muscles and musculoskeletal structure. Active stretching combined with regular exercise ...

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. ...

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 ...