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Does Milk Really Help With Developing Strong Bones

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Cow’s milk and its related products are excellent sources of calcium, an element that is essential for building strong bones when it interacts with the hormone-like substance called Vitamin D.

However, milk isn’t the only calcium-rich food for bone health. This is important, because many people can’t or don’t want to consume milk.

Some people are allergic to the protein in milk. Others have to limit consumption due to its sugar, lactose, which can be tough on some diabetics as well as people who digest it poorly.

Paradoxes of Milk

The Harvard School of Public Health (HSPH) notes that milk presents paradoxes. Although its consumption decreases the chance of osteoporosis and colon cancer, high consumption increases risk of prostate cancer and, perhaps, ovarian cancer.

Also, HSPH adds dairy products that can be high in saturated fat and vitamin A, both of which can weaken bones. So moderation in all things — an idea that Greek philosopher Aristotle stressed to his students — is a good rule to follow if you love dairy products.

Dietary Keys to Bone Strength

When consuming dairy products or any calcium-rich food, it’s essential to track the amount of calcium and vitamin D you are getting. Check with your general practitioner or orthopedist for a recommendation about how much to consume. A general rule of thumb is about 400 IU of vitamin D paired with 1000 mg of calcium daily.

Product labeling can help you gain an idea of the quantities of calcium in recommended servings. If you don’t drink milk, there are many substitutes — such as almond, coconut, rice or soy milks — that are enriched with calcium and vitamin D.

It’s helpful to eat a wide variety of foods rich in calcium, including cooked beans, leafy green vegetables, anchovies (bring on the Caesar salad!) and cabbage-family plants such as broccoli and kale. A varied diet of veggies will also provide vitamin K and magnesium, which help strengthen bones.

Don’t forget protein, which also helps build bones but, once again, don’t overdo it. Keep your diet balanced.

Not All About Diet

Many medical experts cite exercise as being crucial in the constant process of rebuilding strong bones. However, there is disagreement about how much and what kind of workouts are most efficient.

Keep in mind the idea of moderation, and remember to talk with a doctor before hitting the track with a new exercise regimen. Strive for activity every day and get a feel for the amounts and kinds of exercise that make your body feel good.

Things Your Orthopedic Physician Wants You to Know

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Whether you have sustained a sports-related injury or you suffer with chronic back pain, Southeast Orthopedic Specialists can help relieve your pain. If you have been injured, we will also assist you as you move through the recovery process. Our goal is to help you return to your normal activities as quickly as possible. If you have been injured, contact one of our offices today to schedule your initial consultation.

6 Things your orthopedic physician wants you to know

1. How did you become injured?

Some people are embarrassed about how they sustained their injuries. Whether you tripped rushing to answer the phone, you fell off of a curb while taking a selfie or you slid into home base, there is no need to be embarrassed with us. To ensure you receive the highest quality of care possible, we need to know the specifics.

2. Bring a short list of questions with you to your initial consultation.

We are always happy to answer your questions. However, please refrain from creating an extensive list of questions. Instead, just write down a couple extremely important questions. After your initial consultation, please explore our website. If you still have questions, send us an email with those questions and we will do our best to answer them in a timely manner.

3. Many times, your symptoms are more important than your diagnostic imaging results.

While X-rays and MRIs are very helpful, the description of your symptoms provides your orthopedic physician with approximately 90 percent of the information he or she needs to diagnose and treat you.

4. When you visit Southeast Orthopedic Specialists, please wear clothing that allows us to examine your injury.

Your orthopedic physician will want to examine your injury. For this reason, you need to wear clothing that makes your injured area easier to access. If you injured your shoulder, wear a tank top. If it is your knee that is injured, choose a pair of loose pants, a pair of shorts or a skirt.

5. Every injury is unique.

If you know someone who received treatment for the same injury that you sustained, do not assume that your treatment plan or outcome will be identical. We know that every patient is different, which is why we create each of our patients an individualized treatment plan.

6. Stop smoking tobacco.

Smoking constricts blood vessels. These constricted blood vessels interrupt the body’s blood flow. The inability for blood to freely flow throughout the body can lead to delayed wound healing. In fact, the chance of a smoker experiencing an infection and/or a wound healing problem following surgery is more than double that of a non-smoker.

Additionally, when compared to non-smokers, individuals who smoke are more likely to tear their rotator cuffs and herniate discs in their lower backs. Furthermore, individuals who smoke usually have decreased bone mineral density (osteoporosis), which increases the likelihood of a fracture. Smokers also tend to suffer more broken bones in their spines, hips and wrists than non-smokers do.

The Future of Spine Technology

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There have been many technology advancements for spine care. An orthopedic spinal surgeon, Anthony Yeung, weighs in on his opinions on where he sees the future of spinal care. Dr. Yeung realized the need for minimalism in spine surgery when a close family member sustained a nerve injury of the spine after partial removal of the facet joint. The initial injury was a central disc herniation. His thoughts were focused on the idea that spinal surgery should be less invasive to avoid further injury, years of pain and disability. In this case, his mother progressed to a grade 2 spondylolisthesis. He was interested in a less invasive procedure to decompress original herniation.

The Future of Spinal Surgery: Minimally Invasive

Dr. Yeung began to study the transforaminal decompression concept of Parviz Kambin. He began to see that the visual capabilities of the endoscope just may be a part of what he needed to implement his future vision of spinal surgery. In his interest to shape spinal surgery, he developed the Yeung Endoscopic Spine System in 1997. This system was designed for performing selective discectomy via an indigo dye stain for degenerative nucleus removal. Dr. Yeung took it further and combined the system with laser. Further development led to developing a multichannel irrigation endoscope that fit into a disc. The dual system lead to controlled removal of disc and the ability to see the tissue that needed to be removed.

He was able to visualize the nucleus pulposus during discectomy. The staining of the degenerative disc allowed him to be more selective in disc removal. Abnormal and normal parts of the disc were easily identified. Soon after developing the Yeung Endoscopic Spine System, he developed a bevelled cannula to facilitate view of the epidural space. Hinged discectomy instruments were also produced to assist visual inspection and discectomy to identify decompression of the existing and traversing nerve in the epidural space. These instruments also provided more flexibility in reaching the patho-anatomy.

Without a doubt, new developments and new technology over the decades has improved the techniques of spine surgery. The spine care specialists at Southeast Orthopedic offer minimally invasive spine surgery performed by board-certified orthopedic surgeons. With minimally invasive spine procedures, surgery can be performed as an outpatient or require a shorter hospital stay. If you’re considering spine surgery, turn to the experts at Southeast Orthopedic.

Ways to Prevent Sports Related Injuries

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From ligament strains and stress fractures to head injuries, sport-related injuries can keep you out of the game. While all sports have a risk of injury, there are ways to prevent injuries from occurring.

Gear Up for Safety

Wearing the right gear will help protect you against the risk of an injury. Players should wear protective equipment, such as mouthpieces, pads, helmets, cups and eyewear. For example, correct shoes will help prevent twisting and injury, while helmets will help protect the brain and skull from injury. While protective gear won’t prevent all sports injuries, it’ll give you more protection, especially when playing contact sports. Just be sure that the protective equipment is high quality and fits well.

Abide by the Rules

The rules of sports are designed to keep you safe. Be sure to learn the rules of your sport and play by them. Respect the rules called by umpires, referees and judges. This way, you’ll keep yourself in the safe zone.

Warm Up and Cool Down

Warming up before engaging in a sport will reduce muscle stiffness and increase the contraction and relaxation of muscles. A proper warm up includes five to 10 minutes of jogging, dynamic stretching exercises and technique drills. A proper cool down includes five to 10 minutes of walking or jogging and static stretching exercises. This workout helps the muscles relax and reestablish their normal range of movement. What happens prior to play and after play can minimize the risk of a sports-related injury.

Prevent Overuse Injuries

Overuse injuries can incur from repeated actions in a sport. It can also incur due to training errors, muscle imbalance, poor core stability, lack of muscle strength and faulty technique. The ways to prevent an overuse syndrome include conditioning two to three weeks prior to playing a sport, wearing the proper equipment and practice on using the proper technique. Most of all, listen to your body. If you experience pain and correct the source of pain. Be sure to seek medical attention if needed.

Don’t Overreach Yourself

When you start a new sport, take it slow and steady. Use specific exercises to build up stamina and strengt
h. Over time, your fitness will increase, and you’ll be in better physical shape to play for longer periods of time.

To find out more ways to prevent sports-related injuries, turn to the experts at Southeast Orthopedic Specialists.

Inspirational Athletes Who Conquered Arthritis

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More than 53 million Americans suffer from some form of arthritis. Professional athletes are no exception. Arthritis is characterized by joint pain, swelling, stiffness and decreased range of motion. Despite this, several prominent athletes have overcome their arthritis symptoms and maintained a competitive edge in professional sports. Read on to read the inspiring stories of athletes who have conquered arthritis.

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Are Flip Flops Good For Your Feet?

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They may be fun to wear, but flip flops are simply not good for your feet. In fact, wearing flip flops for long periods of time can wreak havoc on your feet and toes, causing you to need an orthopedic surgeon.

Wearing flip flops when you walk across the locker room floor or from your patio chair to the pool won’t damage your feet. But if they become your everyday footwear, your feet and ankles could pay the price.

Read on to learn about how flip flops can lead to joint problems, the need for physical therapy or even orthopedic surgery. (more…)

Free Injury Evaluation Clinic

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Bumps n’ Bruises is back!

Our sports medicine physicians will be available every Saturday morning through November for –

  • Free injury assessment by an expert orthopedic specialist and physical therapist
  • Recommended home treatment for simple injuries
  • Treatment options and recovery information available for your coach and athletic trainer
  • Open to every school and athletic program

There are three convenient locations for you to choose from! All locations are available from 9:00AM to 10:00AM for evaluations.

Brooks Rehabilitation CST

  • 10423 Centurion Parkway North, Jacksonville, FL 32256 (Inside the YMCA)

Preferred Physical Therapy Fleming Island

  • 1835 Eastwest Parkway, Suite 16, Fleming Island, FL 32003

Atlas Physical Therapy and Sports Medicine St. Johns

  • 165 Hampton Point Drive, Suite 3, St. Augustine, FL 32092

 

How Protecting Your Back and Pelvis During Pregnancy Can Reduce Pain

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Many women experience discomfort in their back and/or pelvis during pregnancy. The muscles in the back, pelvic floor and stomach support the back and pelvis joints. However, as the uterus grows with the baby, it’s harder for these muscles to do their job. This can result in stiffness and pain.

In addition, the pelvis is impacted by pregnancy hormones like estrogen and relaxin. These hormones make the tissues that connect the ligaments around the pelvis stretch more. This can result in pelvic pain, which is actually more common in pregnant women than lower back pain.

So how can you help protect these areas while you’re pregnant, reduce pain and make movement easier? Experienced Florida physical therapists like those at Southeast Orthopedic Specialists’ three Jacksonville therapy centers will tell you that changing the way you move and position yourself can make a difference. Maintaining proper posture can be more difficult than ever when you’re carrying a growing person inside of you, but it’s extremely important to your physical well-being.

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What Could be Causing Your Wrist and Hand Pains?

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We use our wrists and hands in just about everything we do. In fact, many of the physical problems we experience in this area are caused by overuse. Most of us rely on the nerves, tendons, bones and joints in our wrists and hands to make a living. Whether you’re an athlete, a musician, surgeon, hairdresser or someone who works at a computer most of the day, you can’t afford to be slowed down by chronic pain or mobility issues.

Most problems in the hands and wrists that aren’t the result of a specific injury or orthopedic trauma are caused by overuse. Some are simply the result of the body aging. Others, however, may be a symptom of a more serious physical condition. The only way to know for sure is to see a doctor. However, we’re going to discuss some common conditions that can cause pain and other symptoms in the hands and/or wrists.

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