Article featured on Complete Care
Summer is a time for sunshine, stress relief…and sometimes, summertime injuries. Although most people spend their summers slowing down, spending more time with loved ones, and enjoying leisurely days by the pool, it’s also the time of year when injuries are the most common. The best way to enjoy your summertime outdoor activities is to try your best to prevent injuries from happening and seek medical attention right away when necessary.
We want to do whatever we can to ensure that you and your family are safe all summer long. If tragedy does strike, we are here to take complete care of you. Here are the top 5 most common causes of summertime injuries.
1. Sports injuries
What is the most common summertime injury? Most summertime injuries occur while playing sports. While sports are a great way for the kids to exercise and spent more time outdoors, this does make them more susceptible to injuries such as:
- Sprains and strains
- Fractures
- Concussions
- Broken bones
- Dislocations
Common sports injuries are usually caused by inadequate stretching or warmups before an activity, not wearing the proper protective gear, improper training, or overtraining.
2. Heat-related illness
There’s nothing quite like basking in the warmth of the summer sun. Unfortunately, your fun in the sun can be cut short if you come down with a heat-related illness. Prolonged sun exposure can lead to a vast number of heat-related illnesses including sunburn, sun sickness, heat stroke, and dehydration that can result in severe symptoms such as:
- Hot or red skin
- Fatigue
- Muscle cramps
- Migraines
- Dizziness or confusion
- Nausea and vomiting
If you or a loved one begin to show these symptoms, move inside to an air-conditioned room. If that’s not available, move to a shaded area and drink water. Failing to do so could lead to a heat stroke, which could be life-threatening. If you’re experiencing any heat-related illnesses, head to your nearest emergency room where you receive quality heat exhaustion and sunburn treatment.
If you’re planning a day of outdoor activities, be sure to wear sunscreen and protective clothing, drink plenty of water, and limit your time in direct sunlight.
3. Bicycle injuries
Biking is an incredibly popular outdoor activity during the summertime. Not only is biking an effective form of exercise, but it is also a great way to bond with friends and family. However, accidents do happen and bicycle injuries are very common for both adults and children. Bicycle injuries are usually caused by:
- Falling off of the bike
- Poorly constructed bike paths, sidewalks, and roads
- Getting into an accident with a car
- Swerving to avoid obstacles
If you’re unsure what to do after a bike fall, it’s important to assess your or your child’s current condition and locate any injuries. If you have a concussion, stay put and call someone for help. Once you have done proper first-aid, seek medical attention for the injuries.
4. Playground injuries
Although the playground is a fun place for children to play, playground injuries are all too common. Minor bumps and scrapes can turn into broken bones or sprains. Playground injuries can be caused by:
- Misuse of playground equipment
- Poorly maintained playground equipment
- Falling from equipment (monkey bars, jungle gyms, slides, etc.)
- Roughhousing with other children
As a parent, it’s important to remember that playtime can be unpredictable at times. As long as you have eyes on your child at all times, you can potentially prevent an injury from happening or catch it right as it happens.
5. Swimming pool injuries
The swimming pool can be your child’s favorite place to be during the summertime —which can be very worrisome for parents. Not only is there a high risk for injury, there is also a high risk of drowning. Swimming pool injuries like slips and falls and drownings can be caused by a few factors:
- Slippery areas around the pool
- Lack of safety equipment
- Lack of adequate supervision
- Lack of signage around the pool
The pool is meant to be a fun and safe place for children and adults to relax, have fun, and cool off from the summer heat. The best way to avoid swimming pool injuries or drownings is to learn CPR, provide your children with arm floats or other flotation devices, and never leave them unattended.
Take complete care of your summertime injuries
Outdoor activities, although fun, require caution to prevent summertime injuries from occurring. Whether you get a grill burn at a 4th of July barbecue or are experiencing smoke inhalation symptoms from a summer bonfire, knowing where to get quality care can make all of the difference.
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.
Exercise and Back Pain
in Back Pain, ExerciseArticle featured on Spine-Health
Back exercises are almost always necessary to rehabilitate the spine and alleviate back pain. A controlled, gradual exercise program that is tailored to an individual is usually the most effective.
While a typical response to back pain is to take it easy—either staying in bed or at least stopping any strenuous activity—resting for more than a day or two can actually undermine healing and worsen pain.
Benefits of Exercise
When done in a controlled, progressive manner, exercises for relieving back pain have many benefits, including:
A balanced workout should include a combination of stretching and strengthening, as well as aerobic exercise that elevates the heart rate.
Exercise as Prescription for Back Pain
An effective program of back exercises should be comprehensive, working the whole body even as it targets the back. Exercise can be thought of as any other health prescription: A qualified health professional will customize exercise based on a variety of factors. These factors typically include:
Maintaining the Exercise Program Over Time
Adherence to exercise is one of the most important factors for long term pain relief. However, maintaining exercise can be difficult for a variety of reasons, including worsened pain with activity, economic constraints, and low motivation. In one study, the most common reason for lack of adherence to exercise was increased pain caused by activity. When this is the case, an exercise professional can incorporate pain reduction and management as primary parts of the exercise program.
Personal preference also plays a role in adherence—for instance, if an exercise routine is too painful or not enjoyable, it is less likely to be done regularly enough to be effective.
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.
How to Avoid Shin Splints When Running
in Lower Leg (Calf, Shin, Tibia & Fibula), Overall Health & WellnessArticle featured on Summit Ortho
You’ve finally done it — you’re off the couch and out on the running trail. You’re excited to begin your running journey, and the first few days feel pretty good. But then, you start to notice pain on the front of your shin. Your shins begin to feel more and more uncomfortable, and it’s really hard to run. You have developed shin splints, one of running’s most common injuries. Read on to learn how to avoid shin splints when running.
What are shin splints?
Shin splints are caused by inflammation in the muscles and tendons of the lower leg. They often happen to new runners because their bodies are not used to the increased stress in this area. In their enthusiasm, new runners do too much too soon and develop shin splints from overuse.
It’s important to differentiate shin splints from stress injuries, and they can present with similar types of pain. If you’ve had shin splint pain for more than a few weeks and it continues to worsen, you should see a sports medicine provider for evaluation.
Can I still run with shin splints?
Yes, you can still run with shin splints, but you should be careful. You can ice the area after running to help with the inflammation. It’s also a good idea to slow down a bit and not go for longer distances just yet. Your body will begin to adjust and strengthen the area in response to the increased stress, but it does take time.
Shin splints can also be caused, or made worse, by running in shoes without enough cushioning. The best running shoes for shin splints have good cushioning, shock absorption, and structure. If you’re feeling shin splint pain, it may be (past) time for a new pair.
Tips to avoid shin splints when running
To avoid shin splints, don’t increase the volume and intensity of running at the same time. If you’re adding distance to your weekly mileage, try not to add speed work at the same time.
Here are some other tips:
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.
8 Ways to Move More During the Workday
in Ergonomics, Overall Health & Wellness, Practical Tips/PostureArticle featured on VeryWellFit
Getting enough movement into your week if you have a sedentary job can be very challenging. Research shows that the average person gets a little over 5,000 steps per day, with some reports indicating the average to be as low as 3,000.
The Centers for Disease Control and Prevention (CDC) recommends adults get a minimum of 150-minutes of moderate or 75-minutes of high-intensity cardiovascular exercise (or an equivalent combination of the two) as well as 2 days of resistance training that targets every major muscle group each week. If you are only getting 5,000 steps per day, you likely are not reaching those goals.
The Importance of Movement
A large portion of the energy burned through the day comes from a type of activity called non-exercise activity thermogenesis (NEAT). This type of movement accounts for all non-planned or intentional exercise. It includes any kind of walking, fidgeting, or other calorie-burning activities that are a byproduct of your daily activities.
NEAT helps keep your energy intake and output balanced, which is vital for maintaining a healthy weight. Research shows that NEAT is responsible for 6 to 10% of the total daily energy expenditure (TDEE) in sedentary individuals and 50% or greater in those who are very active throughout the day. It is clear that NEAT is a vital component of creating a healthy energy balance.
With sedentary jobs and lifestyles, NEAT is often greatly diminished. Even if you hit the gym a few times per week, you may not be moving enough to keep your weight in a healthy range. A 2018 national survey found that 57% of the responders believed themselves to be overweight.
Forty-five percent of responders thought they gained weight at their current job, and 26% reported a weight gain of more than 10 pounds. A further 11% said they gained more than 20 pounds. Weight gain and a sedentary lifestyle may contribute to health issues such as diabetes, heart disease, heart failure, stroke, some types of cancer, and poorer mental health outcomes.
For instance, one study by the American Heart Association monitored 11,000 middle-aged Americans over 6 years. Researchers found that study participants who completed 30 minutes of walking four times per week had a significantly lower risk of heart failure than those who did not.
Regular movement can also improve symptoms of anxiety and depression, improving your mood and helping you feel more balanced.
Ways to Work Movement Into Your Day
Adding more movement into your day doesn’t have to time consuming or difficult. Here are several ways to increase NEAT and planned activity during your workday.
Take Movement Breaks
Setting timers for breaks is a simple and highly effective method for increasing movement. Choose a length of time that you will work, such as 1 hour, and set timers for breaks lasting 5 to 10 minutes.
Getting up to move around, performing light stretches, or going for a walk around the office or your home can help combat the adverse effects of sitting, such as pain, stiffness, and muscular imbalances. It also can help increase your energy expenditure.
One study shows that even short, 3-minute movement breaks when taken every 30 minutes can combat the effects of sitting, including more stable blood sugar levels, reduced “bad” (LDL) cholesterol levels, and improved fasting glucose. The blood flow boost that comes from getting out of your seat is the likely cause of these benefits, according to researchers.
Pace the Room
Whenever you have calls at work, try pacing the room instead of staying in your seat. Pacing not only increases your activity levels but may also help increase creativity—a win-win for your employer and your health.
Set Up a Movement Workstation
If you have the flexibility to switch out your regular desk set-up for a standing or walking workstation, you can increase your movement substantially. To reach 10,000 steps, for example, you only need to walk for about 1 hour and 40 minutes, or up to 2 hours, depending on your stride length and speed.
Choosing to alternate between sitting and walking for work can be a more manageable alternative. This option is especially beneficial if walking for several hours is too physically challenging for you.
Alternatively, try standing for part of the day. While standing doesn’t burn too many extra calories compared to sitting, they do add up. And there are other benefits, such as a reduced risk of diseases and mortality. As long as you are already standing, consider using a weighted hula hoop to strengthen your core and loosen your hips.
Use Your Lunch Hour Wisely
If you have extra time at lunch, consider heading outdoors for a walk. Walking after your meal can help control blood sugar levels, adding even more significant benefits to your extra activity.
Another reason to walk during your lunch hour is that it utilizes a habit-building method called habit stacking. Because eating lunch is something you do every day on auto-pilot, stacking a walk onto that ingrained habit will help anchor movement into your daily routine.
Do Desk Exercises
There are several types of exercises you can do at your desk. Plus, equipment such as an under-the-desk peddler can help keep you moving and burning calories during your workday.
According to research, these devices have been shown to be beneficial for overweight office workers, who increased daily calorie burn without discomfort. You can also keep resistance bands and dumbbells nearby to grab when you are on calls, listening to meetings from your desk, or during one of your breaks.
Try Walking Meetings
If you feel comfortable, try pitching the idea of walking meetings. Whenever a brainstorming session or one-on-one meeting takes place with co-workers, taking the meeting on the move might be an option everyone can benefit from. Not only will it potentially increase creativity, but you will be able to get more movement into your day as well.
Take Advantage Of the Stairs
If your building has stairs, skip the elevator and take the stairs whenever you can. This recommendation is a popular, well-known one for a reason.
Stair climbing can burn three times as many calories as standing or light walking, making it a NEAT champion. Plus, stair walking exercise breaks can increase your cardio fitness level, reduce the risk of disease, and boost your fitness level.
Create Opportunities to Walk
Look for creative ways to build more walking into your day. Have a memo that you need to send to a co-worker? Get up and walk it over instead of relying on messaging or email.
Bring a small water bottle to work and fill it up as soon as it is empty. Park further away in the parking lot to increase your steps to and from the building.
And, walk to pick up your lunch rather than having it delivered to the office. Little trips like these will add up to substantial steps over the day.
Set Yourself Up for Success
Part of winning the battle with adding movement into your routine involves thinking things through or planning ahead. To set yourself up for success, use these tips to make movement more seamless and natural.
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.
Causes of Ankle Popping and Clicking
in Ankle PainArticle featured on Orthopedic Institute of Pennsylvania
No matter your age, you might have heard a crackle or pop in your joints when sitting down, standing up or simply walking. Luckily most popping cases are not detrimental to your physical health. However, if left untreated, they could cause mobility complications.
Medically, popping in your joints is known as crepitus. If you’re experiencing a bout of crepitus, it could be from overworking your joints through exercise or stiffness in the joints after a long period of inactivity. While these causes may sound contradictory, it’s how our bodies adapt to certain stimuli — or lack thereof.
Why Does My Ankle Keep Popping?
Ankle popping on its own is very common. If your popping ankle isn’t painful, it is likely caused by a gas release or tendon rubbing. However, if it is accompanied by pain or swelling, there may be an underlying cause.
The most common causes of ankle clicking or popping include:
Less common reasons that may signify an underlying health condition include:
Prevention and Remedies of Ankle Popping and Cracking
You can do several exercises at home to strengthen your popping ankles. These stretches both prevent ankle popping and reduce cracking sounds that already exist.
ANKLE CIRCLES
Performing ankle circles can warm up your joints and increase mobility. You can do this exercise from a seated or lying position:
TOWEL STRETCHES
Relieve tight ankles with these simple towel stretches you can do at home:
CALF RAISES
Strengthen your calf muscles to reduce pressure on the ankles in motion.
When to See a Doctor
When your ankle popping begins to cause discomfort or pain, consider getting a proper diagnosis from a doctor. They may order tests like an MRI or CT scan to look inwardly at the bone and cartilage.
If you recently had an ankle injury, rest is a major proponent of healing. A doctor may recommend anti-inflammatory medications to help with the pain and swelling.
A doctor can stabilize the ankle with a brace or orthotic to promote faster healing for more serious conditions. Physical therapy also works alongside any stabilization devices to slowly get your ankle back to regular functioning. If necessary, surgical options are available, including arthroscopy and total joint replacements.
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.
Radiating Pain in Your Leg? Best to See Your Doctor
in Back Pain, Upper LegArticle featured on Atlanta Spine Institute
Radiating Pain in Your Leg? Best to See Your Doctor
Have you noticed a sharp pain that’s been radiating down your leg? If so, you may be experiencing a herniated disc or damaged nerve. While it may be tempting to treat this type of pain on your own, it is in your best interest to visit your doctor as soon as possible. This is one of those symptoms that can lead to serious complications down the road if you decide to ignore it. Once you do visit a doctor for radiating pain in your leg, here’s what you can expect.
Physical Therapy
In the event the pain medication doesn’t do much, your doctor will recommend physical therapy sessions. These sessions can stretch and strengthen your muscles and eventually relieve your symptoms. You’ll go to a physical therapist on a regular basis and be responsible for performing their prescribed exercises at home.
Injections
If your radiating pain continues for more than a month or two, the next step will be a scan to pinpoint its root cause. You may also be referred to a pain management system. If your scan reveals a herniated disc that leads to a compressed nerve or compressed nerves due to aging your doctor will suggest spinal injections. The injections will deliver cortisone to your spinal column.
Surgery
Surgical intervention will be a last resort and only recommended if conservative measures don’t work. Your doctor will discuss the various surgical options available as well as the risks and anticipated outcomes of each so you can make an informed decision. Understand that you will need to try several conservative treatments before you even consider surgery.
So if you experience radiating leg pain, don’t ignore it. Consult your doctor who will design a treatment plan that is ideal for your unique case. You should also resume your daily activities as stopping them can weaken your spine and make the recovery process far more challenging.
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.
What is Little League Elbow?
in Pediatric Conditions, Pediatrics, Sports InjuriesArticle featured on Nationwide Children’s
Little league elbow is a painful inflammation of the bony bump on the inside of the elbow.
This spot is the attachment site where the tendons of the muscles that bend your wrist and fingers are located.
What Causes Little League Elbow?
What Are the Symptoms of Little League Elbow?
What Can I Do to Feel Better?
When Should I See a Medical Professional?
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.
Treating Hand Arthritis Without Surgery
in Arthritis, Hand & WristArticle featured on American Society for Surgery of the Hand
What is arthritis?
A joint is where two or more bones meet each other. The ends of these bones are covered with a smooth substance called cartilage which allows the bones to slide past each other smoothly. This cartilage layer can be worn away with time or due to other things, and when this occurs the rough bone ends start to rub against each other. This is arthritis. Sometimes arthritis does not cause any problems, but sometimes it can cause pain, swelling, stiffness, and deformity.
What causes arthritis?
The most common causes of arthritis are different for different locations in the body. The normal arthritis that often comes along with age is called osteoarthritis. This is simply arthritis that occurs due to normal wear and tear on the body as we get older. Often this type of arthritis is partially hereditary, meaning that if your parents or grandparents had arthritis, you may be more likely to have it. Other things can cause arthritis as well. These include major joint injuries or infections, and certain medical conditions.
Just because you have arthritis doesn’t mean it’s necessarily a problem. Many people have arthritis that they don’t even know about. Arthritis only needs treatment if it bothers you or causes issues in the body.
My hand arthritis hurts! How can I treat it?
Once arthritis is present, it will always be there. This is because the body can’t regrow the type of cartilage found in the joints. But there is good news: just because arthritis is in the body doesn’t mean it will always cause pain or other issues. Even if arthritis causes pain, the pain may not be there all the time- it can often come and go. There are many things we can do to try to improve arthritis symptoms when they occur. Conservative management of arthritis- meaning treatment without surgery- is almost always the first step. There are many options to try. Usually these treatments work best when they are used all together over several weeks or months.
What if none of these treatments work to improve my arthritis pain?
There are surgeries that can help make hand arthritis pain better. However, most people with hand arthritis never need to move forward with surgery- this is a personal decision that should be made after discussion with a hand surgeon. The safest and best plan is usually to try to maximize all non-surgery treatments to make arthritis feel better. If none of these treatments give you good relief from your arthritis symptoms, see a hand surgeon to discuss whether a surgical procedure could benefit you.
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.
Tips to Maintain Athletic Performance
in Overall Health & Wellness, Pain Management, Practical Tips/PostureArticle featured on Coastal Orthopedics
In order to ensure you are performing at your peak performance it’s important to take care of your body. The following tips will help you get the most out of your fitness and keep you healthy for the days to come.
Get Sleep
Making sure you get plenty of sleep at night is essential in ensuring a healthy recovery from any physical activity or workout. Your muscles’ only time to recover is while you sleep. Seven to eight hours of sleep each night is the recommended amount of time to ensure your body is properly recovered, and you get the best workout the next day. If you are finding it difficult to get enough sleep at night, take a 20- to 30-minute nap after your workout, this can aid in recovery.
Try Cardio Outside
It is easy to get into a routine almost as easy as it is to get out of one. If you find yourself in the gym for every workout, we recommend exercising outside every so often. The possibilities are exciting; You can bike, sprint, or even rollerblade. Try the beach – attack the dunes! You will be amazed at the progress you make! Not only will you notice improvement, but the diversity will help in injury prevention.
Eat Right
We are sure you know about this one – but we had to touch on it. A proper diet will give you power on the field, in the gym, or on the track. Make sure your diet has the proper balance of protein, carbohydrates, unsaturated fats, vitamins, and minerals. Hydration is just as crucial as your diet because your body loses a lot of water during workouts. You need to drink more than eight 8-ounce glasses of water required for adults. Athletes should drink more water than average since they lose even more water from intense exercise. For intense workouts, it’s recommended that you should drink 16-20 ounces per pound of body weight lost during the workout.
Treat Your Injuries
When your body starts giving you warning signs, it’s important to listen. We know that this can be very frustrating, especially if you keep getting injuries. However, you need to back off until you get examined, and the injury is healed. Listening to your body is the best way to break the injury cycle.
Respect the Rest Day
After getting in the habit of exercising or working out almost every day, it can be hard to break it up and take a day off; in fact, it may seem counter-intuitive. Taking a day off is important as it allows for your body to repair itself and build back stronger. If you continually refuse to rest, you are only losing performance but putting yourself at a higher risk for injury
Pre and Post Stretching
It is recommended that athletes incorporate a stretch routine into workouts — even when you’re not preparing for a big event. Stretching your muscles regularly (before and after a workout) has many benefits that can help protect your musculoskeletal system and keep you performing at your best.
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.
What Causes Neck Pain in Seniors?
in Neck Pain, Senior Health & WellnessArticle featured on MedicineNet
Understanding the anatomy of the neck
Most people will have neck pain at some point. Injuries and certain illnesses can cause neck pain, but the most common cause is holding your neck in the same position for a long time. More serious symptoms can come from changes in the upper spine that come with aging. These changes often cause neck pain in seniors.
The neck contains seven bones called vertebrae that enclose the spinal cord. Other nerves branch out from the spinal cord. Disks between the bones act as shock absorbers. They have a tough outer coating and a jellylike interior. Muscles and ligaments bind the vertebrae together, providing both flexibility and support. Injury to any of these parts can cause neck pain.
Pressure on the spinal cord in the neck can be serious because most of the nerves that serve the body pass through the neck. Problems in the neck can cause pain, numbness, and weakness in the arms, chest, abdomen, or legs. Many organs rely on the nerves that pass through the neck for proper function.
What are the effects of neck pain?
Neck pain can affect your employment, social life, and personal relationships. When neck pain causes you to avoid certain activities, both your physical and mental health can suffer. Sometimes, it may seem that doctors and family members don’t believe that you are having real neck pain as you age. You may become angry, anxious, or depressed.
Neck pain can get worse through the pain cycle:
How is neck pain diagnosed?
A muscle spasm or sprain can cause neck pain. Doctors can often diagnose this type of neck pain with a physical examination. Doctors use X-rays to diagnose neck pain caused by arthritis. If your symptoms suggest nerve problems, doctors will often use magnetic resonance imaging (MRI) or computed tomography (CT) to diagnose it.
What causes muscle pain in the neck?
Poor posture that results in muscle strain is a common cause of neck pain. You can prevent this type of neck pain by taking these steps:
You can treat muscular pain in the neck with over-the-counter pain relievers and with heat and cold. You may have to modify your activities for a while, but you should try to stay active.
What are the other causes of neck pain?
Many older people have osteoarthritis, which can cause neck pain. The joints of the neck are subject to wear and tear just like other joints in the body. In conjunction with this, aging can cause these three conditions:
Cervical spondylosis. This term covers the changes that occur in the neck with aging. Cartilage may wear away. Disks can become thin and dry so they don’t cushion the bones. Your body may try to compensate by growing extra bone in the form of bone spurs. These changes in the neck may cause pain from pinched nerves.
Cervical spinal stenosis. Changes in the neck cause the spinal canal to narrow, putting pressure on the spinal cord and other nerves. Besides neck pain, people with spinal stenosis often have symptoms in their extremities. They may have numbness, weakness, or poor coordination in the arms, legs, feet, and hands.
Disk problems. Changes in the disks between the vertebrae can cause neck pain. Disks that are squeezed between two of the bones in the neck can rupture. The disk may bulge out through the tear, a condition called herniated disk. Damaged disks can press on the nerves and even compress the spinal cord.
How is neck pain treated?
Treatments for neck pain can be nonsurgical or surgical.
Nonsurgical treatments include:
Doctors may suggest surgery, though, if more conservative treatments don’t help or if symptoms get worse. To be a candidate for surgery, you must be in good health.
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.
Top 5 Most Common Causes of Summertime Injuries
in InjuriesArticle featured on Complete Care
Summer is a time for sunshine, stress relief…and sometimes, summertime injuries. Although most people spend their summers slowing down, spending more time with loved ones, and enjoying leisurely days by the pool, it’s also the time of year when injuries are the most common. The best way to enjoy your summertime outdoor activities is to try your best to prevent injuries from happening and seek medical attention right away when necessary.
We want to do whatever we can to ensure that you and your family are safe all summer long. If tragedy does strike, we are here to take complete care of you. Here are the top 5 most common causes of summertime injuries.
1. Sports injuries
What is the most common summertime injury? Most summertime injuries occur while playing sports. While sports are a great way for the kids to exercise and spent more time outdoors, this does make them more susceptible to injuries such as:
Common sports injuries are usually caused by inadequate stretching or warmups before an activity, not wearing the proper protective gear, improper training, or overtraining.
2. Heat-related illness
There’s nothing quite like basking in the warmth of the summer sun. Unfortunately, your fun in the sun can be cut short if you come down with a heat-related illness. Prolonged sun exposure can lead to a vast number of heat-related illnesses including sunburn, sun sickness, heat stroke, and dehydration that can result in severe symptoms such as:
If you or a loved one begin to show these symptoms, move inside to an air-conditioned room. If that’s not available, move to a shaded area and drink water. Failing to do so could lead to a heat stroke, which could be life-threatening. If you’re experiencing any heat-related illnesses, head to your nearest emergency room where you receive quality heat exhaustion and sunburn treatment.
If you’re planning a day of outdoor activities, be sure to wear sunscreen and protective clothing, drink plenty of water, and limit your time in direct sunlight.
3. Bicycle injuries
Biking is an incredibly popular outdoor activity during the summertime. Not only is biking an effective form of exercise, but it is also a great way to bond with friends and family. However, accidents do happen and bicycle injuries are very common for both adults and children. Bicycle injuries are usually caused by:
If you’re unsure what to do after a bike fall, it’s important to assess your or your child’s current condition and locate any injuries. If you have a concussion, stay put and call someone for help. Once you have done proper first-aid, seek medical attention for the injuries.
4. Playground injuries
Although the playground is a fun place for children to play, playground injuries are all too common. Minor bumps and scrapes can turn into broken bones or sprains. Playground injuries can be caused by:
As a parent, it’s important to remember that playtime can be unpredictable at times. As long as you have eyes on your child at all times, you can potentially prevent an injury from happening or catch it right as it happens.
5. Swimming pool injuries
The swimming pool can be your child’s favorite place to be during the summertime —which can be very worrisome for parents. Not only is there a high risk for injury, there is also a high risk of drowning. Swimming pool injuries like slips and falls and drownings can be caused by a few factors:
The pool is meant to be a fun and safe place for children and adults to relax, have fun, and cool off from the summer heat. The best way to avoid swimming pool injuries or drownings is to learn CPR, provide your children with arm floats or other flotation devices, and never leave them unattended.
Take complete care of your summertime injuries
Outdoor activities, although fun, require caution to prevent summertime injuries from occurring. Whether you get a grill burn at a 4th of July barbecue or are experiencing smoke inhalation symptoms from a summer bonfire, knowing where to get quality care can make all of the difference.
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.