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Orthopedic Associates' Blog


The 5 Best Hikes in St. Louis This Fall
The 5 Best Hikes in St. Louis This Fall
When the weather turns from hot and humid to cool and brisk, you can’t help but make plans to be outside. With so many beautiful and historic places to hike around St. Louis, you’ll want to make plans to get the whole family outside and moving. It’s about more than just getting “steps” on your tracker; spending time hiking together is a great way to encourage some screen-free bonding time with your family. Once you’ve gotten your hiking boots, backpack and water bottle lined up, consider this list of the best hikes around St. Louis. Lime Kiln Loop Trail—Looking to get in a good workout while hiking? Walk this 3.2-mile loop at a brisk pace as it winds up and down (from a 300 to 800-foot elevation) through the woods. If you’re looking for nature, this is the trail for you: birds and even reptiles can be seen until the first freeze. Where: Rockwoods Reservation, 2751 Glencoe Road, Wildwood ...

Does Foam Rolling Actually Work?
Does Foam Rolling Actually Work?
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. With ...

Common Soccer Injuries and How to Treat Them
Common Soccer Injuries and How to Treat Them
By: Dr. Nogalski Spring is a great time for youth soccer. All ages and experience levels of young soccer players will make their way onto the pitch in the next few weeks. As parents we want to cheer on our favorite soccer players while making sure they’re safe. There are a few common injuries that your child may face during this soccer season: Knee injuries - ACL sprains (tears in the anterior cruciate ligament) are some of the most common soccer injuries. Some knee injuries can prevented by wearing the proper size of cleats and being mindful of the situation. Achilles tendonitis - Inflamed or damaged Achilles tendons can occur when a player does not properly stretch or condition prior to the game. The most effective way to prevent Achilles tendonitis for soccer players is for the coaching staff to lead their players in stretching exercises throughout the week, before the game, and following the game. You as a parent can look ...

St. Louis Cardinals Injury Report - April 2017
St. Louis Cardinals Injury Report - April 2017
By: Dr. Bell  Baseball is back in the Lou! After a long winter watching the Cubby Bears finally experience our familiar joy, our Redbirds are back to reclaim the title. With Opening Day kicking off on Sunday evening, we saw a fantastic showing by Carlos Martinez. It gives all of us in Cardinal Nation a good vibe for 2017. Our year will be even better as some of our favorite Cardinals recover on the disabled list. Here is a quick overview of which Cardinals are bouncing back from injuries: John Gant, SP Gant began the 2017 season on the 10-day disabled list. He pitched well during spring training before exiting the Cardinals’ March 25th Grapefruit League game with tightness in his right groin region. Team doctors later confirmed Gant suffered a strained groin muscle. The 24-year-old right-hander was acquired as part of the Jaime Garcia trade with Atlanta during the offseason. He is currently with the Cardinals’ Triple-A Memphis affiliate. Tyler Lyons, RP Lyons underwent surgery on his knee in November. He last pitched in meaningful games on July 30th, but he did return to ...

Common sports injuries: mallet finger
Common sports injuries: mallet finger
By: Dr. Robert Bell Have you ever seen a basketball player or quarterback jam their finger and the finger looks crooked? No, the finger isn’t broken or dislocated, but it’s obvious that the finger has an accordion-type shape from tip to hand. This is a condition called mallet finger and is more common than you might expect. Mallet finger occurs “when the tendon that straightens your finger (the extensor tendon) is damaged.” (ASSH) When a player’s fingers collide with a fast-moving basketball or a football helmet, forcible contact of the fingertip can tear the extensor tendon that helps straighten the finger. In some extreme cases, the force is strong enough to also detach some of the bone connected at the end of the extensor tendon. A torn extensor tendon renders the finger incapable of straightening on its own strength without the tendon’s support. Symptoms and signs of Mallet Finger A telltale sign of mallet finger is a drooping appearance of the fingertip. Additionally, concentrated pain, swelling, and even pooling blood under the fingertip are also often symptoms of mallet finger. Some patients who experienced ...

Best local St. Louis biking trails to ride off that Thanksgiving Turkey
By: Dr. Nogalski Thanksgiving is here and that means football, family, and feeling overstuffed after a turkey dinner. One of the best ways to get your metabolism up and burn off the Thanksgiving excess is to hit the bike trails around St. Louis. Grant’s Trail The long and winding Grant’s Trail passes along Grant’s Farm and into Whitecliff Park. The main loop is about eight miles long. The first six miles are paved and the next two miles are unpaved so plan accordingly. Park at Grant’s Farm and lace up your riding shoes for a beautiful scenic ride through the fall foliage. Castlewood State Park Castlewood State Park features eight beautiful trails for any level of cyclist to enjoy. There are some mountain bike trails and some road trails that travel along the Meramec River and through open meadows. Katy Trail State Park Katy Trail State Park is one of our best-kept secrets in St. Louis. A ten-mile between Weldon Spring and Augusta will give you a good workout and beautiful scenery. Stop in Matson for a quick breather and some apple pie. You won’t ...

How to avoid common ski injuries this winter
  How to avoid common ski injuries this winter
By: Dr. Mohammed Paracha Yes, winter is coming and for many St. Louisans, they hear the call to Hidden Valley. If you don’t like skiing on ice and want to see breath-taking views, look to the west for the gorgeous ski resorts of Vail, Aspen, and Breckenridge in Colorado. The first snow across the Rockies lightly decorates the winter wonderland of Greens, Blues, and Black Diamonds and kickstarts ski season. Whether you’re a skier or boarder, there’s no denying that hitting the slopes comes with its fair share of risks. Even the most experienced resort attendee can find themselves bruised, sore, and even broken without the proper precautions: Always wear the right protective gear, especially if you will be near the treeline on your runs. Invest in a good helmet to protect your head during collisions. If you’re a beginner or inexperienced skier or snowboarder, enroll in ski school. It’s absolutely worth your time and will keep you safer on the slopes. ...

How to recover from ACL surgery
How to recover from ACL surgery
By: Dr. Nogalski Approximately 200,000 ACL-related injuries occur in the U.S. every year. Of those 200,000 injuries, an estimated 95,000 injuries are full ruptures of the anterior cruciate ligament. Professional athletes and rec-league wonders are familiar with the shin-grasping scene of an ACL injury. If you’re lucky, you may experience only a Grade 1 sprain. Unfortunately, many ACL injuries are at least a Grade 2 sprain, which is a partial tear of the anterior cruciate ligament. Most Grade 2 ACL sprains and all Grade 3 ACL sprains do require surgery. The recovery period following ACL surgery can be grueling, but the rehabilitation process is worth it. You will probably be given a set of exercises to complete in the recovery room immediately following the surgery. This will encourage good blood flow through your knee to help prevent blood clots. Your primary concerns in the first two weeks following surgery are to reduce swelling in your knee and to keep the incision area clean. Prop your knee up on a pillow four to six times a day to relieve pressure. Your orthopedic specialist ...

First Aid tips for treating common school sport injuries
First Aid tips for treating common school sport injuries
By: Dr. Richard Hulsey Playing sports with your classmates from school can be a fantastic experience for many children. We all know that kids will be kids when it comes to being rough and tumble on the playground and in sports. Accidents, bumps, and cuts sometimes happen though when you’re having a great time playing sports. It may be a sprained ankle playing football, a jammed finger under the basketball hoop, or any number of other possible injuries. Having a first aid kit at the ready is essential for any teacher, coach, or supervisor during a school sports game. Knowing how to use the first aid kit is the first step in relieving pain and preventing further injury. Many injuries that require immediate attention are called “acute injuries,” such as a broken bone or dislocated knee. Many schools require their teaching staff and administration to be First Aid-certified. If your school does not require the same standards, I highly recommend that you stay current in your First Aid training. When it comes to using First Aid to treat school sport injuries, ...

Hit the streets with these fall 2016 St. Louis fun runs, 5K runs, and 10K runs
Hit the streets with these fall 2016 St. Louis fun runs, 5K runs, and 10K runs
By: Dr. Aaranson   Labor Day Weekend is the kickstart of race season across the Lou. Donning your favorite pair of ‘go fasters’ and pinning on a race bib is as familiar to St. Louis as October baseball. Whether you’re a ‘Fun Run’ enthusiast or a more focused 5k or 10k warrior, there are plenty of races in all sorts of places to enjoy this fall. Here is a list of some of the more featured fun runs, mini-marathons, and half-marathons happening in St. Louis over the next few months. Saturday, September 24th @ 9:00 a.m. | St. Jude to End Childhood Cancer Walk/Run 5K (Downtown St. Louis) St. Jude’s work with battling childhood cancer is reason enough to lace up your shoes and donate to their research. Treatments invented at St. Jude have changed the overall childhood cancer survival rate from 20 percent to more than 80 percent since opening in 1962. The St. Jude to End Childhood Cancer Walk/Run 5K starts at Ballpark Village on Saturday, September 24th at 9:00 a.m. Click this link to register for the St. Jude ...