Turf Toe: What is It?

Article featured on Mercy Health

What is turf toe?

Turf toe is a sprain in the ligaments around the big toe joint. Turf toe often happens suddenly when the toe becomes hyperextended.

Athletes, such as football players, are the most likely group of people to develop turf toe.

Causes of turf toe

Turf toe can be caused by the following:

  • The toe is hyperextended and forcibly bent backward, when the toe stays flat on the ground instead of lifting off in an athletic move the joint can be injured.
  • A toe stays flat instead of lifting off when a football player or other athlete is tackled.

Risk factors for turf toe

Athletes who play sports involving their feet including football, soccer, basketball, gymnastics, and dance are at a higher risk for developing turf toe.

Also, people who wear shoes that are not supportive in the toe box are also at higher risk for turf toe. These soft-soled shoes do not provide protection in the case of sudden force.

Symptoms of turf toe

Turf toe can be categorized in 3 grades:

  • Grade 1 — mild turf toe that is tender to the touch and slightly swollen.
  • Grade 2 — moderate turf toe where mobility is impacted, swelling is deeper and it is more painful to the touch.
  • Grade 3 — severe turf toe where ligaments have been torn and it is extremely painful, swollen and mobility is more severely impaired.

Diagnosis of turf toe

Turf toe is diagnosed under the care of your primary care doctor, podiatrist or sports medicine physician.

The physician will perform a full medical exam as well as work with you to understand your medical history. The physician may order an x-ray to determine if there has been a bone fracture or an MRI to confirm turf toe (MRIs provide images of structures that are not bones).

Treatments for turf toe

Early medical intervention for turf toe is important to avoid long term repercussions from the injury. Athletes especially need quick treatment in order to get back to play as quickly as possible.

For mild cases of turf toe (grade 1), the first line therapy is rest, ice, elevation, and compression in conjunction with anti-inflammatory medication and immobilization.

For moderate cases of turf toe (grade 2), patients should take a minimum of 3 days away from sporting activity in conjunction with all the treatments from grade 1.

For severe turf toe cases patients will need to develop a customized treatment plan with their physician that may include:

  • Splint or brace
  • Rehabilitation and physical therapy

Recovery from turf toe

Recovering from turf toe can be quick for grade 1 cases or can take many months for a grade 3 case.

It is imperative to follow your physician’s instructions in order to get back to normal activity as quickly as possible.


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 Treat Common Injuries in Baseball

Article featured on NY Orthopedics

While it doesn’t share the same level of physical intensity as football or hockey, there are still several common baseball injuries that can place you on the bench indefinitely.

Explore some of the most common injuries in baseball to look out for and how our qualified specialists can help you take the field at 100%!

Torn Rotator Cuff

Your rotator cuff helps stabilize and control movement in your shoulder. Throwing a baseball over and over puts a lot of stress on the muscles and tendons that make up the rotator cuff. While this injury is most common in pitchers, any player is at risk of a tear.

Small tears can cause significant shoulder pain in your rotator cuff, making it difficult to throw a ball properly. More extreme tears can lead to severe immobility and pain that can put you out for a season – or your entire career – so it’s important to address these types of tears early.

Surgery is often required to address rotator cuff tears. Debridement, a surgical procedure that removes dead or damaged tissue, is a common way to address partial tears. For more severe tears, a sports medicine specialist may need to reattach the torn tendon to the upper arm. Recover time for this type of procedure takes around 6-12 weeks.

Labrum Tear

Tearing of the labrum, the thin layer of cartilage that covers your shoulder socket, is one of the most common baseball injuries that affect players. This is another injury you can sustain by repeatedly throwing a ball over time. As a result, pitchers tend to be the most at risk.

Minor labrum tears won’t often cause too much discomfort. However, major tears can lead to shoulder pain, swelling, instability and difficulty throwing a ball. Often, minor tears will rectify on their own with plenty of rest and anti-inflammatories. Several different surgical procedures are designed to repair more severe tears, which consist of removing any damaged tissue and, in some cases, reattaching the torn labrum back to the bone. Labrum tear surgeries tend to have a log recovery time, around 3-6 months.

Thrower’s Elbow

Thrower’s Elbow, or medial epicondylitis, occurs when there’s damage to the tendons that connect the wrist to the palm. Damage occurs when players repeatedly flex and extend their forearm, which is common when throwing a baseball. Players that experience this condition will undergo pain along the inside of the elbow and forearm.

In most cases, Thrower’s Elbow will resolve itself with rest and anti-inflammatories. More severe cases may require steroid injections or surgery where a specialist will cut the tendon and remove any scar tissue. It may take around 4-6 months to return to the game.

UCL Sprains

The ulnar collateral ligament (UCL) is situated in the inner part of the elbow and helps to provide stability – especially when throwing a baseball. UCL tears are one of the most common baseball injuries that affect pitchers since repeatedly throwing a baseball at high-velocity places stress on the UCL. Over time, the UCL will weaken, causing small to large tears that can hinder movement and affect the accuracy of throws.

Surgical reconstruction is often the best way to rectify both major and minor tears, as minor ones often take very long to heal on their own. UCL reconstruction is so common in professional baseball, they nicknamed the procedure “Tommy John surgery,” after the famous pitcher who played in the MLB for 26 seasons and underwent the surgery in 1974. Recovery times for this procedure can be extensive, taking as long as 2 years before you can get back to your peak performance.

Hand & Wrist Injuries

While many don’t consider baseball a high-contact sport, wrists and hands are still prone to impacts that can cause injuries like dislocations, sprains, bruising and more. Hand and wrist pain associated with these injuries can range from mild to severe.

Rest and icing the area should be enough for the vast majority of these types of injuries. For injured fingers, it’s best to see a qualified sport medicine specialist so they can tape and stabilize the injury properly. Most common injuries will heal within 2-10 weeks.


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.

5 Top Causes of Shoulder Dislocations

Article featured on Coastal Orthopedics

It is a great compliment to be described as having “broad shoulders.” This indicates a person with strength, skill, and experience, able to take on many responsibilities and handle any criticisms without complaint.

The same holds true in athletics, in which big, broad shoulders are an indicator of power, endurance, and durability. And in general, the expression holds considerable truth: strong shoulders are a necessity for most sports, most of which require excellent upper-body skills such as swinging, throwing, and lifting—sometimes with extreme force.

However, no matter how strong or broad one’s shoulders may be, this feature does not change the fact that a dislocated shoulder is the #1 most common joint dislocation injury.

What is a Dislocated Shoulder?

The shoulders are the human body’s most mobile joints. Able to rotate in nearly every direction and every angle, they provide remarkable flexibility and power for every conceivable usage of the arm, from the most demanding athletic activities to the most subtle and delicate of gestures. But this versatility comes with a major compromise: that of structural strength and stability.

Structurally speaking, the shoulder is evolved more for flexibility and motion, and not as much for strength and stability. Our arms normally do not require the heavy lifting power of our legs; our shoulders don’t need to anchor and support the entire weight of the head and torso, as do our hips.

The compromise of freedom-of-motion over stability is what leaves the shoulder so susceptible to dislocation. More than half of all joint dislocations treated across the country are for the shoulder.

How Does a Dislocated Shoulder Happen?

A shoulder dislocation generally occurs when the ball-shaped top of the upper arm bone (humerus) is pulled partially or completely out of its shallow, cup-shaped socket in the shoulder blade (scapula). A ring of tough cartilage lines that socket, and the bones are connected by the ligaments of the joint capsule and the tendons of the rotator cuff, forming a kind of protective sleeve holding the joint together.

The entire structure provides remarkable resiliency to the stresses of everyday motions. Significant force is required to pull the humerus out of its socket, and to overcome the cushioning and shock absorption abilities of the tissues of the joint capsule. This is why a dislocation often includes damage to any or all of the surrounding tissues, adding complications to the injury such as torn ligaments, severed tendons, internal bleeding, inflammation, etc.

Most shoulder dislocations occur when the shoulder is forcibly moved upwards and back—the one direction the shoulder cannot easily go. However, if enough pressure is applied to the joint, the top of your humerus may become dislocated in any direction or angle.

Type of Shoulder Dislocations

Doctors classify shoulder dislocations into three groups:

  1. Traumatic dislocation – With this dislocation, the shoulder has been subjected to a strong traumatic force, one powerful enough to have pulled the shoulder out of joint. This generally results in a serious injury that will require rehabilitation and surgery to correct.
  2. Atraumatic dislocation – With this type dislocation, the shoulder dislocates with little force, caused by everyday activities like reaching for something on a high shelf, or rolling onto the shoulder in bed. This injury may happen repeatedly to a person with loose ligaments (“double joints”) with no pain or damage.
  3. Positional non-traumatic dislocations – Some people’s shoulder muscles operate in unusual patterns, resulting in the ability to pull their shoulders out of joint easily, painlessly, and at will. Physical therapy or surgery may be used to correct the issue, should it become painful or problematic, but most people who can do this trick would rather keep this skill and use it to frighten their children or impress their friends.

The Five Most Common Causes of Dislocated Shoulders

A dislocated shoulder may occur from five common sources: sports injuries, impact injuries, falls, repetitive stress injuries (RSIs), and “loose ligaments.”

1. Sports injury

Shoulder dislocations occur most commonly in sports and athletic activities, particularly those that require repeated, forceful use of the shoulder. In addition, any impact that includes a twisting motion increases the likelihood of a resulting shoulder dislocation.

  • Injuries common in all the following sports often result in a dislocated shoulder (specific activities that can cause this injury are listed for each activity):
  • Football: High-speed impact with other players; full-speed falls to the turf; throwing too hard; overreaching to catch or grab; hyperextensions; hard tackles; overtraining.
  • Hockey: High speed impacts with other players wearing heavy protective gear; crashes into walls and barriers; falls onto the ice; impact with hockey sticks.
  • Rock climbing: Hanging too long with one’s full weight on one arm; slipping and making an emergency grab; catching heavy falling equipment.
  • Rugby: Heavy impacts with one or more players; crashing to the turf with other players (especially when one or more fall on top of you); tackling; falling.
  • Soccer: Falls at all-out running speeds; tackles; impact with hard-kicked balls.
  • Skiing: High-velocity falls; long skidding crashes; impacts onto icy or hard surfaces.
  • Volleyball: Falls; hyperextensions; being hit by a ball hit a high speeds.
  • Gymnastics: Impacts, especially those requiring the placement of one’s full weight on one’s hands; falls from heights; impact with equipment such a balance beam or pommel horse.

2. Impact injury

  • Car accidents: Shoulders often bear the brunt of blows during motor vehicle accidents.
  • Hard impacts to the shoulder: Such as accidentally ramming a door frame while running, or taking a blow to the shoulder during an altercation.
  • Violent seizures or shocks: These may cause powerful muscle spasms that result in injuries throughout the body, including shoulder dislocations.

3. Falls

  • Trying to break a fall: Throwing out your hand is totally instinctive, but this often results in either a dislocated shoulder or, worst case, a snapped clavicle.
  • Any fall: Falling from as little as 4 or 5 feet can be dangerous, whether it is falling off of a ladder onto your shoulder, or tripping and falling full onto the floor. Either may result in a dislocated shoulder.
  • Impacts onto hard surfaces: Falling onto surfaces such as a concrete sidewalk or a wood floor can be hard enough to cause a dislocation.

4. Repetitive Stress Injury

  • Overtraining: Often caused by overtraining in specific sports-related movements, e.g. practicing a golf swing; swimming too many laps; serving too many tennis balls or volleyballs; or throwing too many baseball pitches, football passes, or basketball foul shots.
  • Work-related activities: These may also result in a shoulder dislocation; for example, sawing wood, moving heavy bags, or digging.

5. Loose ligaments

  • Connective tissue loosening: The connective tissue in the shoulder that normally keeps the head of the upper arm bone in the shoulder socket may become “loose” due to injury, overuse, or from previous shoulder dislocations. Such an unstable joint may become likely to suffer repeated dislocations.
  • Multi-directional instability: This is a fancy name for a genetic condition commonly known as “double jointedness.”

Summary

Dislocated shoulders are very common, especially in athletics. If you or your child is headed back into the sports season soon, you may wish to see a doctor for a pre-season physical to rule out risk factors and to learn more about how to prevent this injury.


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.

When to Seek Treatment for Common ACL Tears

Article featured on The Noyes Knee Institute

If you experience pain around your knee area, it is advisable to contact an orthopedic knee surgeon as soon as possible. The pain may stem from a torn anterior cruciate ligament (ACL). Such situations may call for surgery to prevent further damage to your knee joint.

The ACL is one of four ligaments in your knee. It is located behind the patella (kneecap) and connects the thigh bone to the shin bone. The posterior cruciate ligament (PCL), medial collateral ligament (MCL), and lateral collateral ligament (LCL) are the other three ligaments.

ACL Tear Symptoms

ACL stabilizes the knee when you rotate and can get torn when you make sudden stops or changes in direction. Injuries can also result from high-impact sports and maneuvers such as jumping and landing. A torn ACL has many signs, depending on the severity of the injury. Popular symptoms include:

1. Popping Sounds

A loud popping sound is the most common symptom of a torn anterior cruciate ligament. You will hear the popping sound at the moment of injury. Silent pops may also occur when you try to stand or move the knee joint. ACL tears can also result in a painful grinding feeling of your kneecap and bones.

2. Pain and Swelling

A popping sound may indicate other issues but is often a result of torn ACL, especially when accompanied by pain and swelling. The pain is severe at the moment of injury and becomes sharper when you try to get up or put pressure on the knee. In most cases, the pain is quickly accompanied by inflammation/swelling of the knee area.

3. Inability to Bear Weight

You will barely be able to stand a few minutes after an ACL tear. The anterior cruciate ligament is responsible for stabilizing your knee when you move or change directions. Tears in the band of tissue compromise this function, making it difficult to bear your weight or continue with any activity.

4. Lost Range of Motion

ACL tears can result in loss of range of motion, making it impossible to bend, walk, or sprint. Lost range of motion usually stems from excruciating pain. Your knee surgeon will test the range of motion to determine the severity of your pain and injury. Regaining range of motion is also a good sign during ACL tear recovery.

When to Seek Treatment

The knee is one of the most complex joints and harbors ligaments, tendons, tissues, and bones. It is crucial to seek a medical diagnosis immediately if you experience the symptoms of an ACL tear. Proper diagnosis will reveal the scale of injury and determine the best remedy.

Some cases can resolve with rest and rehabilitation. Others require medication, physical therapy, or surgery to remove the damaged parts. Diagnosis involves reviewing your medical history and symptom patterns.

The physician will also conduct a physical examination and may use X-ray scans or request an MRI to assess damage to bones, cartilage, and menisci. After diagnosis, the knee doctor will determine whether you need non-surgical or surgical treatment.

Working With an Orthopedic Knee Surgeon

The first assessment will determine if knee surgery is essential. If such is the recommendation, you should immediately seek an experienced orthopedic knee surgeon. There are various types of surgeries used to treat ACL tears.


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.

Is Carpal Tunnel Syndrome the Same as Trigger Finger?

Article featured on Movement Orthopedics

Are you one of those people whose occupation involves flexing of the wrist day in and day out? If so, you may be at risk for carpal tunnel syndrome. But did you know that there’s another condition that you could be susceptible to if your job involves repetitive hand movements? It’s called trigger finger.

So, what’s the difference between these two conditions? Keep reading to find out.

What Is Trigger Finger?

Also known as stenosing tenosynovitis, trigger finger occurs when a tendon in any of the fingers (including the thumb) becomes inflamed and unable to easily glide through its sheath – the thin layer of tissue surrounding a tendon. Prolonged inflammation can lead to the formation of nodules in the tendon, which ultimately renders the affected finger unable to freely bend and straighten.

The symptoms of trigger finger can range from mild to severe, and can become worse over time. If you have trigger finger, you will likely experience any or some of the following symptoms:

  • Clicking, popping, or snapping sensation when moving your finger
  • Difficulty carrying out basic hand movements, especially those that involve gripping
  • Locking of the finger in a bent position (can suddenly pop straight)
  • Pain and tenderness at the base of your affected finger
  • Stiffness in your finger (mostly noticeable in the morning)

Treatment

Your hand specialist will likely first take a conservative approach to treating your trigger finger. Your doctor may recommend that you rest your hands, wear a splint, and/or perform stretching exercises.

If your symptoms continue unabated, your hand surgeon may give you a cortisone shot to control the inflammation and allow the tendon to glide freely.

If your symptoms don’t respond to nonoperative treatment, your hand surgeon may recommend surgery, in which they will make an incision in the palm area of your hand to access the tendon sheath and cut it to give the tendon more room to move. Another option is percutaneous release, in which your doctor will use a needle to break up the constricting tissue around the tendon sheath, thereby allowing the tendon to move.

What Is Carpal Tunnel Syndrome?

Carpal tunnel syndrome (CTS) occurs when the median nerve – which provides sensation and motor function for the wrist, hand, and forearm – is compressed and unable to function properly.

CTS is also a progressive condition. However, unlike trigger finger, CTS is apparently neuropathic in nature, causing pain, shock-like sensation, numbness, and weakness, all of which can radiate up the forearm and make fine motor skills difficult.

Treatment

Rest, wearing wrist splints, and anti-inflammatories are the common nonsurgical treatments for carpal tunnel syndrome. If none of these provide adequate relief, your hand surgeon may administer cortisone injections to alleviate the inflammation and swelling.

If your symptoms persist despite a lengthy course of nonsurgical treatment, your hand specialist may recommend surgery. Carpal tunnel surgery involves your doctor severing the transverse carpal ligament to allow for more space in the carpal tunnel and consequently relieve pressure on the median nerve.


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.

Could Your Foot Pain Be Caused by a Problem in Your Spine?

Article featured on Spine-Health

This blog provides a list of common causes of foot pain and helpful pointers to help you understand the origin of your foot pain.

Foot pain caused by a spinal problem

Nerve root irritation or compression in the lumbar or sacral spine (lower back) may cause sciatica pain to radiate down your leg and into the foot. Specifically, compression of the S1 nerve root, also called classic sciatica, can cause pain along the outer side of your foot.

Nerve roots may be compressed or irritated due to a number of causes. Common examples include:

  • Lumbar herniated disc: Leaking of the inner contents of an intervertebral disc
  • Lumbar degenerative disc disease: Age-related changes causing narrowing and shrinkage of the disc
  • Spondylolisthesis: Slipping of a vertebra over the one below it
  • Lumbar spinal stenosis: Narrowing of the bony openings for spinal nerves and/or the spinal cord

The inability to lift the front part of your foot or frequent tripping while walking may be due to a condition called foot drop. This condition is typically caused due to compression of the L5 nerve root. Rarely, compression of the L4 and/or S1 nerve roots may also cause foot drop.

Foot pain caused by compression of nerves in the hip, knee, or leg

Foot pain can also occur when nerves are compressed or damaged along their path in the hip, knee, or leg. For example:

  • Peroneal neuropathy, a condition where the peroneal nerve is compressed or injured near the knee may cause foot pain and foot drop when you try to move your foot.
  • Sciatic neuropathy or damage to the sciatic nerve in the pelvic region (hip) may cause foot pain along the top of your foot with some degree of weakness.
  • Tarsal tunnel syndrome or dysfunction of the tibial nerve within the tarsal tunnel of the inner ankle may cause a sharp, shooting pain in your ankle area and along the sole of your foot.
  • Sural nerve entrapment can occur in the leg or near the ankle and typically causes shooting pain along the outer side of your ankle and/or foot.

Additionally, a corn may develop on the skin around your toes. Corns grow over time as a result of excessive friction, and they can compress nearby nerves, causing pain and other symptoms. Another possible cause of nerve pain in your foot is Morton’s neuroma, which is a thickening of the tissue around a nerve in the foot.

How to identify the source of your foot pain

With all the possible causes of nerve pain in the foot, it may be difficult to pinpoint the exact underlying cause. Here are a few useful signs to help you identify the source of your foot pain:

  • Foot pain that follows recent trauma to the lower back, hip, knee, or ankle may help indicate the site of nerve damage
  • Foot pain due to nerve root compression or sciatica may also be associated with other symptoms, such as pain, numbness, and/or weakness in the buttock, thigh, and leg; and typically affects one leg at a time
  • Foot pain that develops after wearing tight boots or shoes may indicate peroneal or sural nerve compression near the knee or ankle
  • Foot pain that develops after a hip injection or hip surgery may indicate sciatic neuropathy.

Nerve pain in the foot may also occur due to nerve damage from systemic conditions, such as diabetes or multiple sclerosis.

Twisting, bending, or a direct hit on your ankle and/or foot may injure the foot bones, ankle joint, blood vessels, muscles, and/or tendons, causing foot pain.

Schedule a visit with your doctor

It is important to schedule an appointment with your doctor to accurately diagnose the cause of your foot pain. Treatments for foot pain can differ widely and must be directed at resolving the underlying cause; not just masking the symptoms. For example, a lumbar herniated disc may require heat therapy and exercise, while a corn on your toe can often be treated with special shoes and warm water.


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.

The Benefits of Stretching and Why It Feels Good

Article featured on Healthline

Without realizing it, many of us start our day by stretching before we even get out of bed.

Involuntary stretching of your muscles is called pandiculation. It’s a behavior seen in most types of animals to relieve muscle tension.

Few activities feel better after a period of inactivity than stretching. Stretching reduces your risk of getting injured, can induce a feeling of calmness, and is even thought to improve your circulation.

In this article, we’ll help explain why stretching feels good, explore the benefits, and provide examples of simple stretches you can do on a regular basis.

Why does stretching feel good?

Humans have a natural tendency to avoid things that cause pain and to seek activities that feel good. Stretching is no exception. Your body’s natural reward system makes stretching feel good to motivate you to keep your muscles at optimal tension.

Here’s a closer look at the reasons why stretching feels good.

Improved circulation

When you stretch a muscle, your body responds by increasing blood flow to that area. The blood vessels around the targeted muscle widen to allow more blood to flow through, and your heart starts pumping more blood.

This increase in blood flow allows the muscle or muscles you’re stretching to receive more oxygen and to get rid of metabolic waste products.

Parasympathetic activation

Research has shown that static stretching activates your parasympathetic nervous system and inhibits activation of your sympathetic nervous system.

Your parasympathetic nervous system is responsible for your rest and digestion functions. It can also help induce feelings of calmness and relaxation.

Endorphin release

Endorphins are chemicals produced by your central nervous system and pituitary gland that function as neurotransmitters. They have greater pain-relieving effects than morphine and cause a feeling of euphoria when they bind with receptors in your brain.

Endorphins are part of your body’s natural reward system and are released after activities like exercise, sex, eating, and drinking.

There’s little research on the effects of stretching on endorphin release. However, according to a 2015 perspective, stretching may help reduce menstruation pain. It’s thought that its pain-relieving effects are due to the relaxation of blood vessels, the release of beta-endorphins, and the suppression of prostaglandins.

What are the benefits of stretching?

There are many benefits to stretching your muscles regularly. Let’s look at these benefits in more detail.

Increased flexibility

Regularly stretching may help improve your flexibility, especially if you live a sedentary lifestyle. Your flexibility naturally decreases as part of the aging process, but stretching may help slow down this process.

Improved circulation

Stretching causes short-term improvements in circulation by relaxing your blood vessels and increasing the amount of blood your heart pumps.

Although it’s a fairly new area of research, it’s thought that stretching may have long-term benefits on your circulatory health, such as improved blood vessel function and lower blood pressure.

Stress relief

Static stretching activates your parasympathetic nervous system. Activating this branch of your nervous system may help alleviate the psychological effects of stress. This, in turn, may help induce feelings of calmness and relaxation.

Better sports performance

Being able to achieve a full range of motion through all your joints may help boost your sports performance. For example, to achieve maximum speed, a sprinter needs to be able to fully extend and rotate their hips.

Both static and dynamic stretching may be able to help you improve your range of motion. However, static stretching should be reserved for after workouts since it can decrease force production.

Improved posture

Muscle tightness and tension can negatively affect your posture by pulling your spine into positions that can put stress on your back, neck, and core muscles.

Research has shown that regular stretching in combination with core strengthening exercises may help improve poor posture and alignment.

Tips for stretching safely
  • Avoid stretching cold. Before you start stretching, it’s a good idea to get your blood flowing to avoid injury. Doing a low-intensity activity like walking or easy jogging for 5 minutes can help warm up your muscles.
  • Stretch gently. Don’t force any position that causes pain. If a stretch is painful, it means you’re stretching too far.
  • Make stretching a routine. You can reap the most benefits from stretching if it becomes a regular habit. Fitness experts recommend stretching at least two to three times per week.
  • Stretch both sides. Be sure to stretch both sides of your body equally to avoid flexibility imbalances.
  • Avoid bouncing. Bouncing while you’re stretching can injure your muscles or tendons. It can also make your muscle tighten.
The bottom line

Stretching tends to feel good because it activates your parasympathetic nervous system and increases blood flow to your muscles. It’s thought that stretching may also release endorphins that help to reduce pain and enhance your mood.

Besides feeling good and helping to relieve muscle tension and stress, stretching can also increase your flexibility and circulation, boost your athletic performance, and improve your posture.

Talk to your doctor if you have concerns about stretching, especially if you have an injury or a chronic health condition.


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 Are Hip Dislocations?

Article featured on Mercy Health

What are hip dislocations?

A hip dislocation occurs when the femur (thighbone) is forced out of the hip socket in the pelvis. This is a serious medical emergency that needs to be treated ASAP.

Most hip dislocations occur when the thighbone is pushed out of the socket backward, called a posterior dislocation. An anterior dislocation occurs when the thighbone is forced out of the socket in the forward direction.

Causes of hip dislocations

A hip dislocation is typically caused by major trauma, such as a car collision or fall from a substantial height. In hip dislocations caused by car crashes, the knee hits the dashboard and pushes the thigh backwards, driving the femur out of the hip socket.

Risk factors for hip dislocations

  • Car collisions — patients who are in car collisions with direct impact are more likely to dislocate a hip.
  • Susceptibility to falls — patients who are susceptible to falls are at higher risk for a hip dislocation.

Symptoms of hip dislocations

Hip dislocations are very painful. Patients are unable to move the leg and could potentially lose feeling in the foot or ankle due to nerve damage.

Diagnosis of hip dislocations

A hip dislocation is a medical emergency and must be treated right away. Do not move someone with a hip dislocation. Call for medical help and keep the patient as comfortable as possible until they arrive.

Your doctor can typically diagnose a hip dislocation by looking at the position of the leg compared to the body and no other testing is necessary.

Your doctor may also order an x-ray, CT scan or a MRI to determine the full extent of the injury.

Treatments for hip dislocations

If you only have a hip dislocation without other injuries, the physician will manipulate the bones back into place while you are under sedation. The procedure is called a reduction.

Surgery is required in cases where there are loose tissues and fragmented bones in the affected area. In many cases, a hip dislocation will cause other complications such as nerve injury (crushed or stretched nerves that cause pain), osteonecrosis (bone death due to lack of blood supply to the bone) or arthritis (wearing down of cartilage in the hip).

Physical therapy and rehabilitation are often recommended to strength the muscles after this traumatic injury.

Recovery from hip dislocations

Patients can recover from a hip dislocation after two to three months of healing. If there are other fractures, the recovery period could be longer. Patients will use crutches and other walking aids initially and then progress to walking on their own.


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.

Ways to Improve Back Pain

Article featured on Orthopaedic Associates

Back pain is a pain to deal with, affecting millions of Americans every day. Those who suffer from back pain daily may find it hard to focus on their daily activities, like going to work or cooking a meal. Unfortunately, back pain tends to be persistent and doesn’t just go away overnight.

If you find your back pain has lasted longer than three months, it’s considered chronic back pain. That being said, chronic back pain doesn’t have to be a life sentence.

Causes of Chronic Back Pain

Chronic back pain typically affects men and women as they age, but it isn’t always correlated with age. Other common reasons patients may experience back pain include:

  • Trauma
  • Arthritis (in the spine)
  • Bulging or herniated discs
  • Spinal stenosis (narrowing of the spinal cord)
  • Pinched nerves

If you’re unsure what is causing your back pain, it’s important to see a specialist who can properly diagnose you. Diagnostic testing to determine the cause of your back pain can help your physician better treat you and can help you focus on home remedies that best suit your needs. Your physician may recommend an MRI scan or x-ray to establish the source of your back pain.

Many believe the only way to treat their back pain is through surgery, but that is far from the truth. There are several ways you can treat your chronic back pain without using surgical techniques, including the following.

1. Physical Therapy and Exercise

Physical therapy and light exercise are some of the best things you can do to reduce your chronic back pain. Physical therapy sessions and regular exercise will help you strengthen the muscles in your back and around your spine, reducing both inflammation and the straining of the muscles in your affected areas. We encourage you to work with a physical therapist to find which exercises will work best for you and your condition.

2. Injections

Injection-based treatments are minimally invasive and can often be as effective as invasive surgical procedures. Injection-based treatments include nerve blocks, steroid injections, and forms of regenerative medicine like platelet-rich plasma (PRP) therapy. These treatments are effective because they directly introduce an anti-inflammatory or regenerative medicine to your affected areas.

3. Lifestyle Changes

When you have chronic back pain, you often have to accept it and adapt. This doesn’t mean giving up hope – rather, it means reducing instances that can worsen your inflammation by making small changes to your lifestyle. Some lifestyle modifications our physicians recommend include making several trips to carry in groceries rather than carrying them in all at once and taking short breaks between long periods of strenuous activities like cleaning the house or mowing the lawn.


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.

Sports-Related Meniscus Tears and Surgical Treatment

Article featured on NY Orthopedics

A torn meniscus tear is one of the most common knee injuries found in athletes. These types of injuries commonly occur when the athlete twists their knee. Most meniscus tears are primarily found in athletes who perform in contact sports like football and rugby. However, active basketball players, skiers, and volleyball players are also at risk.

Below you’ll find some common symptoms of a torn meniscus, how to treat it, and the best and quickest ways to recover.

What Are the Common Symptoms of a Torn Meniscus

Your meniscus is a C-shaped piece of cartilage that sits between your shinbone and thighbone. It’s often referred to as the knee’s shock absorber, reducing the impact on your joint every time your foot makes contact with the surface.

Patients With a Torn Meniscus Report Experiencing:

  • A popping sensation in their knee
  • Swelling
  • Stiffness
  • Discomfort turning their knee
  • Knees locking into place
  • Difficulty straightening the knee
  • Instability

Meniscus Tears in Athletes

In many cases, a torn meniscus will heal over time. Rest, medication, and physical therapy can speed recovery times in those cases where surgery is not necessary. In more severe cases, arthroscopic surgery may be required to repair the meniscus. This is more common in cases where the knee has locked into place.

Can You Play Sports With a Torn Meniscus

You should not continue to play sports if you are experiencing any torn meniscus symptoms. In fact, you should avoid any activity that may cause the knee to twist. If you’re experiencing any of the symptoms we’ve listed above, contact one of our qualified knee specialists for an examination as soon as possible to determine if they are related to a meniscus tear.

What Natural Methods Can I Perform to Heal a Torn Meniscus?

If your doctor chooses a non-surgical approach to heal your meniscus tear, they will likely recommend a combination of rest, ice, compression, and elevation, otherwise known as R.I.C.E.

  1. Rest – Keep off your knee as much as possible for the next couple of days. Putting pressure on your knee could aggravate your symptoms and limit your recovery time.
  2. Ice – Place an ice pack on your knee for 10 to 15 minutes a few times a day to reduce any swelling.
  3. Compression – Your doctor may recommend a wrap or brace to stabilize your knee until it fully heals.
  4. Elevation – Try to sit or lay back and elevate your knee above your heart. This will promote blood flow toward your heart which will aid in recovery.

What is the Recovery Time for Non-Surgical Torn Meniscus Treatments?

With any treatments, recovery can last around six to eight weeks; however, even minor tears may take longer to heal.

Torn Meniscus Surgery

In more severe cases, a doctor may recommend surgery. There are three main procedures a specialist may perform.

  • Meniscus Repair – Your surgeon will perform an arthroscopy to determine the extent of the tear. From there, the surgeon will sew the torn pieces of the menisci back together.
  • Trimming the Meniscus – Through an arthroscopy, a surgeon will trim back and remove any damaged cartilage, leaving the healthy cartilage intact.
  • Meniscus Transplant – In some cases, a surgeon may choose to replace the meniscus with a healthy one from a donor. A patient must often meet several criteria to qualify for this type of treatment.

What is the Recovery Time For Torn Meniscus Surgery?

Recovery times can vary depending on the extent of the surgery. However, a healthy estimate is anywhere from six weeks to three months.

What are the Best Exercises After Meniscus Tear Surgery?

Your doctor will likely recommend light exercises to promote healing and improve your range of motion as you fully heal from your meniscus surgery. Here is just a sample of the types of torn meniscus exercises your doctor may recommend:

Hamstring Contractions:

Lie on your back with your knees bent and pull your heels in, tightening the muscles behind your thigh. Hold for five seconds and repeat ten times.

Straight Leg Raises:

Lying on your back, lift your outstretched leg about six inches off the ground. Hold for five seconds before lowering. Repeat ten times.

Standing Leg Raises:

Stand up using a railing or table for support. Slowly lift your leg forward, raising it about four to six inches off the ground. Gently lower your leg. Repeat ten times.

Can I Still Play Sports After Meniscus Surgery?

While each meniscus tear is different, the vast majority of patients who receive treatment will experience full mobility after treatment is complete. Athletes can continue playing the sports they love and stay competitive.


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.