Orthopedic Associates' Blog

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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 ...

5 benefits of tracking your fitness with mobile apps
5 benefits of tracking your fitness with mobile apps
By: Dr. Burke There are currently over 100,000 health-related apps available for smartphones. (The Conversation) Approximately 69 percent of U.S. adults monitor their health data via a health app in the areas of exercise routines (including heart rate), blood pressure, eating patterns and caloric intake, glucose levels, sleep, fertility cycles, emotional moods, and even sex. (VCloudNews) Nearly half of all U.K.-based adults who self-track their health via mobile apps report ‘strong behavioral change’. As we all know, just because something’s popular doesn’t mean it’s necessarily good for your health, like binge-watching Netflix shows instead of exercising. What are the benefits of using a mobile app to track your fitness? We believe there are at least five major benefits to monitoring your health through a mobile app: Measuring results for future improvement. As the adage goes, “What is measured is realized. What is realized is capable of being changed.” The ability to record and evaluate your fitness performance, frequency, and changes over time is vital information that your primary care physician would be interested in ...

How to finally keep your New Year's fitness resolutions
How to finally keep your New Year's fitness resolutions
By: Dr. Richard Hulsey It’s the time of year for setting New Year’s Resolutions. Each year the goal of “losing weight” or “staying fit and healthy” climb to the top of most popular New Year’s Resolutions. Sadly, only eight percent of U.S. adults who make at least one New Year’s Resolution actually fulfill their commitments. (StatisticBrain) Don’t be despaired by those numbers though! Here are some great tips for making and keeping your weight-loss and fitness goals for the new year and beyond. Get a workout partner Strength in numbers is a great principle to follow when it comes to keeping your New Year’s fitness resolutions. Finding the right workout partner can help you stay motivated and accountable for those early mornings or long work days where the last thing you want is to hit the gym. A study by the Department of Kinesiology at the University of Indiana found that married couples who joined a gym and worked out separately experienced a dropout rate of 43 percent over one year’s time. Married couples who worked out at the same time, even if ...

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 ...

Three Benefits of Swimming as Orthopedic Rehab
Three Benefits of Swimming as Orthopedic Rehab
What better way to enjoy the summer than poolside with friends and family! If you’re recovering from a knee or shoulder injury, you might think the pool is the last place you should be. However, there are several benefits of incorporating swimming into your orthopedic rehab. Water exercises in general have great benefits for orthopedic rehab, but swimming may be one of the best. Consider these three perks to hitting the swim lanes, and dive into summer swimming as part of your healing process. Zero impact One of the best benefits of swimming for orthopedic rehab is that water provides a zero-impact exercise environment for your joints and bones. Running, for example, is a high-impact exercise and can be very hard on your body. Water supports your body weight and allows you to freely move with all the benefits of exercise. If you’re recovering from a recent injury, you need a good exercise that won’t put unnecessary strain on your body. Flexible exercise ranges A pool gives you a wide range of exercise options when it comes to swimming, everything from backstroke to butterfly, ...

Enjoy The Best of Des Peres This Summer
The Des Peres area is a fantastic treasure trove to enjoy this summer. Between live music events, art shows, fitness fun, and a good beer or two, there’s no shortage of fun to be had around our area. If you’re wanting to kick around Des Peres this summer, here are a few must-see places to visit. Get fit at Core Fitness What better way to enjoy the summer than by being in shape and looking fabulous? Our Orthopedic Associates team uses Core Fitness as our go-to fitness facility and is located right off Old Des Peres Road. They offer a wide variety of exercise equipment with fifteen highly qualified trainers to get you in the best shape of your life. Core Fitness is currently offering discount memberships for families and corporations. The Lodge at Des Peres The pool at the Lodge opened up over Memorial Day weekend and that means summer splashes for everyone! The Lodge Des Peres also has a range of amenities, including their outdoor Aquatic Center with an otter slide, Lazy River, whirlpool, and so much ...

How To Get In Shape for Biking The Katy Trail
The Katy Trail is one of Missouri's greatest recreational excursions. 237 miles of glorious twists and turns along the bluffs and banks of the Missouri River is what make the Katy Trail so inviting for travelers along the way. Every year thousands of cyclists take to the Katy Trail to stretch their legs and see the sights along some of Missouri’s most beautiful scenery. Of course, it takes an extreme cyclist to even consider tackling the massive length of the Katy Trail, but many cyclists throughout St. Louis do enjoy a day’s ride between some of the small towns dotted along the trail. Here are a few tips for getting into shape before you swing onto your bike seat and pedal away down the Katy Trail. Start with a shorter distance around your neighborhood or park Most of the Katy Trail is fairly flat, especially compared to other biking trails throughout the country. Don’t let the terrain fool you though; five miles on a bike is still five miles, no matter how steep or smooth the ...

How to recover after running a marathon
Marathon season means runners of all ages are pinning on race bibs and pounding the pavement across St. Louis. If you’ve recently finished your marathon or half-marathon, there’s a good chance you pushed yourself a little too far at one point during the race. Even if you ran a clean race overall, your body still needs time to recover from several weeks, if not months of training.  Here’s some good information to help your body recover after running a marathon… Post-marathon stretches for best recovery Your post-marathon recovery begins as soon as you cross the finish line. You need to carefully and thoroughly stretch your muscles out after a race. This helps remove any remaining lactic acid from your muscles and greatly reduces muscle soreness. Using a foam roller to massage out your thighs and calves is an excellent way to loosen any leftover lactic acid. You may experience DOMS (delayed onset muscle soreness) in the hours following your race. Pay attention to the level of soreness you experience because it’s an indication of possible injuries ...

Best Hiking & Running Trails in St. Louis
Did you know that Missouri currently holds the title of “Best Trails State”? It’s true! With almost 1,000 miles of managed trails and 500 miles of National Recreation Trails, we are really living up to our reputation as “Gateway to the West.” With all those miles of trails to explore, it can be hard to figure out where to start. That’s why Orthopedic Associates is giving you our list of... The Best Of The Best Trails: St. Louis Edition Best Trail For Cardio: Grant’s Trail 8 miles of former railroad tracks that stretches through South and Southwest St. Louis County. The trail is fairly flat, making it perfect for everything from biking and running to rollerblading and cross country skiing. l image source: Rob Anderson http://www.bikegrantstrail.com/ Best Trails With A Little History: Jefferson Barracks Jefferson Barracks is the oldest operating U.S. military installation west of the Mississippi River. It is home to an expansive cemetery, a museum, countless events, a golf course, several sports fields, and a delightful 2.7 mile paved trail. The trail itself is well maintained and has several challenging hills, making it ideal for ...

Is Running Actually Good For You?
There’s a long standing debate between runners and non-runners: Is running actually good for you? It’s time to find an official answer. Let’s examine the facts: The benefits of aerobic exercise (cardio) are undeniable. It’s widely known that those who regularly engage in cardio experience decreased stress, healthy weight loss, increased heart and lung strength, greater bone density, improved mood, and boosted energy. If we look at the definition of cardio, it is any use of oxygen to meet the demands created by movement via aerobic metabolism. Basically, anything that has your body intaking more air than usual and converting it to energy can be considered aerobic exercise. The question then becomes: Is running, a specific TYPE of cardio, beneficial to the body? To answer, we’ll have to look at the mechanics of the act of running. You’re breathing heavier and your heart is pumping more, but what about all those joints and muscles moving around to facilitate your aerobic experience? Running, by definition, requires that both of your feet be off of the ground simultaneously at some point in your cycle of movement ...