Exercise and Back Pain

Article 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:

  • Strengthening the muscles that support the spine, removing pressure from the spinal discs and facet joints
  • Alleviating stiffness and improving mobility
  • Improving circulation to better distribute nutrients through the body, including to the spinal discs
  • Releasing endorphins, which can naturally relieve pain. A frequent release of endorphins can help reduce reliance on pain medication. Endorphins can also elevate mood and relieve depressive symptoms, a common effect of chronic pain.
  • Minimizing the frequency of back or neck pain episodes, and reducing the severity of pain when it does occur.

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:

  • the clinical diagnosis
  • whether pain is considered mild, moderate, or severe
  • the pain relief necessary to tolerate activity
  • the frequency of prescribed exercises
  • the correct form and healthy posture needed for performing exercises

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


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


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


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


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?

Article 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.


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

Article 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.

  • Splints: resting the inflamed joint with a splint, also called a brace or “orthosis”, can be very helpful in improving arthritis symptoms in certain places in the hand, especially arthritis in the base of the thumb. Splints may be “pre-fabricated”, meaning that you can buy them at the store or online and they are designed to fit most people. Other splints can be custom molded to your hand by a hand therapist.
  • Rest: avoiding activities that flare up the arthritis pain can make the pain less intense or less frequent.
  • Ice or heat: using ice on the skin over an arthritic joint before and after any activities that worsen the pain can improve discomfort. Heat applied with warm compresses, warm water, or wax baths may also improve symptoms. Experiment with both ice and heat to see if either helps.
  • Medications: anti-inflammatory medications like ibuprofen or naproxen may help improve pain. Acetominophen can also be helpful. If you have medical problems or take medications, check with your primary care provider to make sure it is safe for you to take these medicines.
  • Rub-on creams: Some creams and lotions rubbed into the skin over an arthritic joint can be helpful in decreasing pain there. There are multiple options which may be worth trying, most of which can be bought at your local drug store or online. Try one for a few days or weeks, and if it doesn’t help then try another.
  • Injections: In some arthritic joints, certain substances can be injected into the joint with a needle which can decrease pain. Depending on the location, receiving a needle injection may be temporarily painful, but can provide good pain relief for months or longer. Many hand doctors provide injections of steroid, a substance that is thought to decrease inflammation in a joint which may be able to improve pain for several months. Some hand doctors may also consider injections of hyaluronate, a substance which may temporarily allow roughened bone ends to slip past each other more comfortably. However, hyaluronate injections are less commonly used than steroid injections and may be more expensive.
  • Hand therapy: Working with a hand therapist on motion exercises and strengthening of the hand may help improve some people’s arthritis pain, but the scientific studies on therapy for arthritis do not prove that it helps a great deal.

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

Article 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?

Article 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:

  • Pain causes you to reduce movement.
  • Reduced movement causes the muscles to get weaker.
  • Weaker muscles get tired faster.
  • Tired muscles result in increased pain.

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:

  • Keep your neck in alignment by not using too many pillows when you sleep.
  • During the day, don’t stay in the same position for too long. A fitness tracker can remind you to get up and move.
  • Be aware of your position, especially when using electronics. Avoid text neck. Change your computer setup to make it more ergonomic.
  • If you wear glasses, be sure your prescription is correct so that you’re not craning your neck to see over your glasses or through a certain section of your lens.
  • Don’t take on more than you can handle. Get help for big jobs that involve the arms, shoulders, and neck.

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:

  • Steroids
  • Injections of various types
  • Physical therapy
  • Manipulation of the neck
  • Acupuncture
  • Cervical collar
  • Cervical traction

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

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.