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Category Archives: Sports Medicine

Whats The Best Ankle Brace For Me?

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With the ever widening array of choices when it comes to ankle braces out there, how in the world is someone supposed to make the right choice for their particular orthopedic need?

Most of us have done it – driven to the athletic shop or the local drug store and purchased an ankle brace only to get home, put it on and find it does not work well for our particular situation. Many times it won’t fit in our shoe or worse, causes more pain than going without.

There’s nothing like trying to run that bucket-list half marathon while stopping every 30 minutes to tighten or loosen an ankle brace. It will help you, before you head off to the drug store, to take with you a few suggestions on how to pick the right ankle brace for not only your particular activity but also for your specific type of ankle problem or diagnosis.

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When Should You Stretch

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If you’re wondering whether you need to stretch before or after you exercise, congratulations! That means that you’ve committed to an exercise plan and are on your way to wellness. Remember, before starting any exercise program, be sure to consult with a medical professional. At Southeast Orthopedic, our physical therapy team is happy to talk through the best and safest ways to workout to minimize injury and treat old wounds with care.

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Ways to Deal With Hand Arthritis

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In general, the joints of the hands are most frequently affected by arthritis. From writing a grocery list to opening the pantry door, the pain and limited mobility caused by arthritis in the hands can prevent us from accomplishing even the simplest of daily tasks. However, we offer a variety of innovative treatments to residents in and around Jacksonville, Florida. For example, a platelet-rich Plasma injection (PRP)can be used to relieve osteoarthritis symptoms. The symptoms of rheumatoid arthritis can be relieved with physical therapy.

If you have arthritis, use the exercises below to ease your pain now and then contact Southeast Orthopedic Specialists at (904) 634-0640 or via our online form to make an appointment with an experienced orthopedic doctor.

7 Hand Exercises for Individuals with Arthritis

1. Finger Lift

  • With your palm facing down, put your hand on a table.
  • Slowly lift one of your fingers as high above the table as you can (keeping your palm flat).
  • Gently lower your finger.
  • Perform this exercise for each finger on each hand.

Repeat at least 8 times per hand.

2. Make a Fist

  • Slowly close your fingers into a fist.
  • Wrap your thumb around your fingers.
  • Hold this for at least 30 seconds.
  • Open your hand.
  • Stretch your fingers out.

Perform this exercise 4 times for each hand.

3. Thumb Bend

  • Bend your thumb toward your palm.
  • Try and touch your pinky with your thumb.
  • Hold this position for a few seconds.

Perform this exercise 10 times for each hand.

4. Pinch Strengthener

This exercise helps develop your thumb and finger muscles, making it easier for you to tear packages open, turn keys and pull on a car-door handle. Keep in mind that you should only perform this particular exercise a few times a week (with 48 hours between your sessions). Furthermore, individuals who have damage to their thumb joint, need to skip this exercise altogether.

  • Pinch a soft, foam ball between your fingertips and your thumb.
  • Hold this for at least 30 seconds and then release.

Repeat this exercise 10 to 15 times for each hand.

5. Finger Stretch

  • Place your hand with your palm facing down on a flat surface. Your hand should be relaxed, but not completely flat.
  • Gently stretch your fingers until your hand is flat (without forcing your joints). If you are unable to make your hand completely flat, just do the best you can.
  • Hold this position for at least 30 seconds.

Perform this exercise 4 times with each hand.

6. Squeeze a Stress Ball

Stress balls make great grip strengtheners. As you strengthen your grip, you will find that it is easier for you to turn door knobs and hold things. Keep in mind that you should only perform this particular exercise a few times a week (with 48 hours between your sessions). Also, if you have damage to your thumb joint, you need to skip this exercise altogether.

  • Squeeze your stress ball as hard as you can (without causing pain).
  • Hold the squeeze for a few seconds.
  • Release the ball.

Perform this exercise 15 times for each hand.

7. Claw Stretch

  • Holding your hand in front of you with your palm facing you, slowly bend all of your fingertips (at the same time) toward the base of their own finger. Your hand should look like a claw as you are performing this exercise.
  • Hold this for at least 30 seconds.

Repeat this exercise 4 times for each hand.

The Advancements in Joint Replacements

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There have been a number of advancements in joint replacement surgery that yield positive results for patients. The SuperPath hip approach allows the surgeon to perform a hip replacement without having to twist the leg or dislocate the hip joint. This advancement gives the patient a quicker recovery period and less chance of a post-operative hip replacement. The direct anterior hip replacement procedure is minimally invasive and replaces the damaged joint with polyethylene and titanium components. It’s known as muscle sparing surgery and the muscles are not cut during the procedure. Only a small incision is made. The end result is a quicker recovery period like the SuperPath hip method.

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What Happens When You Crack Your Knuckles?

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You might say that good news has popped up in recent years for people who find it soothing to crack knuckle joints.

Scientific research hasn’t come to a firm conclusion about what happens when you pop your knuckles. However, one thing that recent research indicates is that the cracking doesn’t cause arthritis.

Instead, two studies in 2015 shared the conclusion that knuckle cracking seems to improve range of motion. Also, researchers in both studies question the results of 1990 research showing that knuckle cracking may cause swelling and loss of grip.

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How to Deal With a Traumatic Event

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People are severely hurt each day, whether in a car accident, a sudden fall, or another unexpected source of trauma. It’s hard enough to cope with one’s injury or situation in the moment, and the long-term healing can also be very challenging. We discuss ways to deal with the after effects of a trauma, including tips on how to care for your body, and your mind, while you heal.

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Why Foot Care is Important

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Your feet were made for walking, and it’s important not to tiptoe around the importance of foot health. Despite the distance from your heart, the health of your feet can impact your overall health. It’s important not to ignore foot pain. If your feet hurt, it’s time to see your doctor or schedule an appointment with a podiatrist. As a matter of fact, your feet should be checked regularly even before there is a problem. Comprised of over 50 bones, 200 muscles, 60 joints, tendons and ligaments, feet are really a true marvel of engineering.

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