By: Dr. Mohammed Paracha
With less than two weeks until Christmas Eve, you know that Santa’s little helpers are hustling to load the sleigh for the busiest man on earth. All of that building, packing, wrapping, and loading is back-breaking work! How do the elves protect their backs through the Christmas season?
Since we don’t have an insider at the biggest operation center in the world (i.e., the North Pole), we can only guess how the elves stay ache-free. Here are four methods we believe Santa’s elves use to keep their backs healthy.
First, teamwork: As we all know, Santa’s elves are smaller in stature than most humans. Preparing enough presents for all the children of the world would be tough enough for anyone, but Santa’s secret is that he has an army of elves. There are enough elves to team up and tackle heavy objects together. Nowhere is the saying “Many hands make light work,” a truer statement than above the frozen tundra.
Work smarter, not harder. This isn’t the elves’ first Christmas; they’ve been doing this work for thousands of years. Of course, we can’t see all the massive operations they must have with conveyer belts, pulley systems, weighted balances, and other back-saving assistance methods. I’m sure we could learn a thing or two about how the elves keep Santa’s gifts on time while running a safe operation for everyone along the way.
Don’t risk unnecessary danger. Can you imagine how far behind Santa would be in a massive workers’ compensation lawsuit came his way? This is why elf managers keep a thorough safety log and protective measures for all the metal, wood, plastic, and other materials they use to make presents. You can imagine how much pain a box of ornaments can cause someone’s feet if left lying on a warehouse walkway.
Treat old pains before they cause new pains. I bet a few of the older elves have a few aches from years of making presents. Throwing on a back brace or knee wrap before starting the day is a good idea to protect old pains from flaring again. Taking an appropriate amount of NSAIDs (non-steroidal anti-inflammatory drugs), such as naproxen and ibuprofen, can help relieve pain and swelling for a full work day.
We can’t wait to see what Santa brings our way this Christmas season. You may be wishing for a pain-free back this year. We talked with Santa and he said the best gift to give yourself is an in-person consultation with at Orthopedic Associates. Click here to schedule an appointment with Orthopedic Associates.
Photo Credit: Keith Allison
Spring is here and that means our beloved St. Louis Cardinals are back in Jupiter, Florida getting ready for a new season. Baseball is a grueling stretch of nine months, over 200 games (including spring training and postseason, unless you’re the Cubs), and hours upon hours of weightlifting, conditioning, and of course, the grind of playing professional baseball at the highest level.
No one likes seeing their favorite Redbird hit the disabled list, so how do the Cardinals keep their muscles and joints healthy and working at an optimum level for an entire baseball season?
Winter conditioning
Many professional athletes use the offseason to work out on their own away from team facilities in the comfort of their own homes. Of course, baseball’s offseason is during the winter and that means holidays and colder weather climates for many players. They may be professional athletes, but it’s safe to assume a few of them might like a second helping of Grandma’s pumpkin pie around Thanksgiving, just like we do. A good offseason workout routine is important for keeping their bodies healthy.
A baseball player’s offseason workout regimen is often a dialed-back version of their in-season workout. This gives their body a chance to recover from a long season while still stretching and strengthening their muscles and joints. Some Cardinals from other countries choose to relocate to their home country and warmer weather for their offseason winter conditioning.
Pre-Game Warm-Ups
MLB teams spend anywhere between 90 to 120 minutes warming up and stretching before a game. This is a combination of batting practice, wind sprints, stretching, soft toss, and a variety of other specific drills and warm-up exercises. This helps loosen their bodies and warm up their muscles and joints before playing a full game.
If a player has a lingering injury or is still recovering from a previous injury, they will work with the main athletic trainer, an assistant trainer, or an intern to complete certain stretches. Targeted stretches help their body functioning at its best as they heal. Proper stretching techniques also help protect their bodies from unnecessary strains and injuries.
Physical Rehabilitation for the Pros
Often when you see a batter pull up limping as they run down to first base, chances are they pulled a muscle or worse. A torn Achilles tendon can take up to a year or more to fully recover. Even a pulled hamstring or quad muscle can take several weeks to heal, which is why having the right orthopedic treatment plan and care is crucial for the best possible recovery.
Rushing back from a sports injury is a sure-fire way to cause the same injury or worse down the road. The Cardinals are careful to monitor a player’s injury recovery. As much we wanted to see Yadi behind the plate after only a few weeks last season, it was best to wait for him to fully recover so we can cheer on the Yadi we know and love at his very best.
You may not be a St. Louis Cardinal, but you may be a diehard Cardinals fan, which means you deserve the best orthopedic care in St. Louis. Whether it’s an old nagging sports injury, like a bum knee, or a recent fracture or strain, Orthopedic Associates has our team of orthopedic specialists ready to serve you.
Thousands of St. Louisans love lacing the low tops and pounding the pavement for a good exercise. Whether you’re an Asics aficionado or a Nike newbie, there’s a lot to learn about running, including what injuries you might expect. Hopefully you can avoid any injuries this summer, but if not, it’s helpful to know what to do. That's why Orthopedic Associates recently hosted an event, with the help of running shoe specialist David Spetnagel (Fleet Feet), on the best ways to keep yourself in top-running condition during the Summer months. Participants were able to come out and ask questions about their foot and running health directly to the experts! For those who couldn't make it, we typed up a little summary of the night's events for your reading pleasure!
(image of Dr. Aaranson speaking on runner's health at our recent event)
Most common injuries for runners
One of the best ways to avoid injuries involves preparation and prevention. This includes appropriate stretching before and after running, and also watching where your feet fall along the path. Some injuries can’t be avoided so easily, so keep this info in mind in case you take a tumble.
Sprained ankles
A sprained ankle means at least one or more of the ligaments on the outside of your ankle gets stretched or even torn. (AOFAS) A sprained ankle is either rolled inside (inversion sprain) or outside (eversion sprain). In both situations, the ankle needs to be immobilized and examined via X-ray to determine whether a fracture occurred.
Heel pain
Repeated pounding of your heel bone on hard surfaces, like running on concrete or pavement, can create significant pain in your heel region. Plantar fasciitis is also a leading cause of heel pain. Apply ice to the heel for 10-15 minutes in the morning and evening to relieve pain and swelling. You may want to consider what shoes you wear since poor fitting shoes can also contribute to heel pain.
Shin splints
Shin splints are often experienced on either the front outside part of the lower leg (anterior shin splints) or the inside part of the lower leg below the knee (medial shin splints). The most common cause for shin splints is trying to run too far too soon. You need to pace yourself and build your mileage gradually, or you may run the risk of developing shin splints. The best treatment is to immediately reduce your mileage and pacing and apply ice twice a day.
Blisters
Blisters form from friction: an uneven part of your foot rubbing up against your sock or shoe. Both heat and moisture increase friction by causing your foot to swell, which is why long-distance running on hotter days causes more foot blisters. You can prevent most blisters by wearing two pairs of socks, moisturizing your feet with lotion, and wearing shoes and socks that fit your feet.
Achilles tendinitis
“Achilles tendinitis is an overuse injury of the Achilles tendon, the band of tissue that connects calf muscles at the back of the lower leg to your heel bone.” (Mayo Clinic) If the pain is significant, you need to see a foot and ankle specialist as soon as possible.
The best treatment for many running injuries is the age-old prescription of “RICE”: rest, ice, compress, and elevate. It can be frustrating to deal with a running injury, but it’s worth taking the time to properly heal and prevent further injury.
If you’re uncertain what may be bothering your feet or ankles, you may want to meet with a podiatrist, like Dr. Aaranson at Orthopedic Associates. Dr. Aaranson and his staff consider a wide variety of treatment options, many of which are non-surgical, to determine the best solution for you. We'll be hosting another event, similar to this one, in October of 2015, if you'd like to meet Dr. Aaranson in person and ask questions more specific to your unique needs!
Dr. Hulsey
Rehabilitating from a torn meniscus starts as soon as you’re in the recovery room. The first three to seven days following meniscus surgery are about protecting the affected region from any damage or infection. Many orthopedic specialists will have you on your feet and walking within a day or even hours of the surgery. This encourages blood flow and protects against muscle atrophy as much as possible.
Of course, you will naturally lose some muscle strength due to inactivity and the impact of surgery. When the time is right, here are three exercises to help you recover from meniscus surgery. You can start these exercises within days of your surgery. As always, consult with your orthopedic specialist before beginning any strenuous exercise following surgery.
Toe Raises
You should be able to stand within a day of undergoing surgery. At the direction and supervision of your orthopedic specialist, you may be able to begin toe raises. Stand next to a sturdy table or counter to support your balance. Slowly rise up on your tees and distribute your weight evenly between both feet. Hold the exercise for five seconds and slowly return your heels flat to the floor. Repeat the exercise 20 times twice per day.
Foot Pumps
This exercise can be completed while lying in your bed. Start with your knee straight and your leg supported by a pillow or foam wedge. Bring your toes slowly back and up towards your body and then bring your toes forward and away from your body. Repeat this exercise 20 times at least twice a day.
You may notice significant swelling in your leg in the days following surgery. Foot pumps work your ankle and calf muscles to encourage excess fluid to return back to your body to be expelled from your body. This will allow your knee joint to move more freely without the resistance of extra fluid.
Wall Squats
This exercise should be done slowly and without any weight when first beginning. Stand with your back towards a wall about eighteen inches away from the wall. Keep your feet flat against the floor and bend down into a seated position with your back against the wall. If you’re just starting out, keep your knees between a 0° to 70° range. This exercise should only be done with the approval of your orthopedic specialist. Do not go beyond a 90° range of your knee when first starting.
With the right dedication and care, you can slowly increase your range of motion to a full 90° flexion over a period of weeks. If you feel any noticeable pain or discomfort, discontinue exercising immediately. If you start slow and are diligent, this can be an excellent exercise to help rebuild your muscles following meniscus surgery.
Water exercises can also be a good rehabilitation option to help recover from a torn meniscus. Click here to read our resource guide about water aerobic exercises for orthopedic rehab.
If you’re in need of meniscus surgery or physical therapy from a meniscus injury, schedule an appointment with Orthopedic Associates.
Fall is here and we say “See you later!” to that one NFL team now in Los Angeles. Instead of our hearts getting ice cold out of spite, we’re turning to the ice of the Scottrade Center as our St. Louis Blues dropped the puck for the 2016-2017 NHL season. Here is rundown of all the battered and bruised Blues on the trainer’s table to start the new season…
#20 Alexander Steen, Left Wing
Steen underwent surgery on his left shoulder in June. He chose to enter an aggressive rehabilitation regimen that prepared him to resume playing a month earlier than expected. Steen re-entered game action in the Blues’ Oct. 6th preseason game.
#15 Robby Fabbri, Center
The twenty-year-old Fabbri experienced an undisclosed upper-body injury in late September. He missed several preseason games while recovering. He started the regular season and is expected to contribute as a top-six forward for the Blues this year.
#64 Nail Yakupov, Right Wing
The Blues acquired Yakupov from the Edmonton Oilers right before the season began. He was listed with a lower-body injury on September 30th, but it’s unclear what was the nature and extent of his injury.
#17 Jaden Schwartz, Left Wing
Schwartz sustained a significant injury to his elbow during a preseason practice. His original timetable for a return was four weeks. He returned to full-time playing status ahead of schedule on Oct. 20th and already contributed an assist during the Blues’ 6-4 win at Calgary on Oct. 22nd.
#34 Jake Allen, Goaltender
Allen suffered a lower-body injury towards the end of the preseason. He has recovered and filled in between the pipes to start the season. There is no sign of ongoing trouble from his injury at this time.
#12 Jori Lehtera, Center
Lehtera is currently on the Blues’ disabled list and described as “day to day” in his injury status. He sustained an upper-body injury during the Blues’ win over the Rangers on Oct. 15th.
#4 Carl Gunnarsson, Defenseman
Gunnarsson sat out two games to start the season due to an upper-body injury. He is expected to make a quick recovery.
#28 Kyle Brodziak, Center
The St. Louis Rams’ 2015 NFL season is here and we couldn’t be more excited to see how our Gateway gang of the gridiron does this year. We have a new starting quarterback in Nick Foles and a championship-caliber defense. While we’re focused on the new season ahead, we’re also paying pretty close attention to the sidelines where some of our favorite Rams continue to recover on the injury list.
Here is a full report on every Ram making their comeback from an injury:
E.J. Gaines, CB
Gaines suffered a season-ending Lisfranc foot injury in the second practice of the first week of training camp. (Source) He played his college ball at Mizzou and was a breakout star in his rookie season last year. Gaines underwent surgery to repair a set of small bones on the top of his foot and is expected to make a full recovery.
Rodger Saffold, OG
Saffold left the Rams’ preseason opener against the Raiders with a left shoulder injury. This is the same shoulder that he underwent surgery on back in January of this year. Saffold has suffered from repeat shoulder injuries for the past few seasons. Fortunately, it appears Saffold is making a quick recovery and is expected back before the Rams’ regular season opener. (Source)
Isiah Ferguson, WR
Ferguson has a torn ACL and meniscus and is expected to miss the entire 2015 season. (Source) The rookie wide receiver signed with the Rams as an undrafted free agent and has a promising future on his road to recovery.
Todd Gurley, RB
Gurley was a Heisman favorite at the University of Georgia before a torn ACL in his knee finished his college career. The Rams selected Gurley tenth overall in the NFL Draft this past May. He did not play a single snap in any of the four preseason games as the Rams continue to monitor his progress. Coach Jeff Fisher’s initial prognosis was that Gurley will miss the season opener against Seattle.
Tre Mason, RB
Mason suffered a hamstring sprain in the Rams’ preseason loss to the Colts. (NFL) He has battled with this same hamstring injury throughout training camp. Mason is expected to challenge Gurley for the starting running back role this year, but he is currently “questionable” for Week 1 of the NFL regular season.
Daren Bates, LB
Like Saffold, Bates was also injured in the Rams’ preseason opener. Bates suffered a sprained MCL and is expected to return for the Ram’s regular season opener. Coach Jeff Fisher shared his perspective, “We’ll kind of watch him the next couple of weeks. Daren is a tough guy and whatever his return-to-play day is, I’m sure he’ll beat that." (ESPN)
Here’s to a great season ahead and well-wishes for all of our favorite Rams still recovering. LET’S GO, RAMS!
Our St. Louis Blues are feeling a little black-and-blue after a string of injuries to start the 2015-2016 NHL season. With the Blues currently flirting around the third-place position in the Western Conference, we’re thirty games into the season with an eye towards a strong finish in 2015. Here’s a complete breakdown of every Blues player recovering from a recent injury.
Patrik Berglund, Center
Berglund dislocated his right shoulder injury on August 25th. He was placed on long-term injured reserve (LTIR) on October 7th following surgery. He will be re-evaluated by team doctors around early February to determine whether he can return to the ice this season.
Jaden Schwartz, Left Winger
Schwartz fractured his left ankle on Friday, Oct. 23rd when he reportedly slipped and slid into a goal post. His ankle required surgery with an anticipated recovery time of at least twelve weeks. The 2010 first-round draft pick is expected to return to action by the end of January.
Scottie Upshall, Right Winger
The Blues signed Upshall on Oct. 5th following a training camp tryout. The twelve-year veteran suffered an undisclosed injury in late October where he was day-to-day for availability. Upshall seems to have recovered from his injury and is contributing to a growing Blues attack heading into the new year.
Colton Parayko, Defenseman
Parayko is one of the few bright spots for the Blues this season with his emergence as a solid defensemen in his rookie season. He appeared to sustain a lower body injury at the Winnipeg Jets on Nov. 16th that caused him to miss some playing time. Parayko returned in the Blues’ game against the Detroit Red Wings on Nov. 21st after missing two games.
Steve Ott, Center
Ott crashed into the boards during the first period of the Blues’ game against Toronto on Saturday, Dec. 5th. He required assistance from a Blues trainer to travel to the locker room. Ott will undergo surgery on both hamstrings and will miss three months of play. He is expected to return before the end of the season.
We wish all our favorite Blues a safe and speedy recovery. Long live the Note! Let’s go, Blues!