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Working with the breath and meditation may be useful for a variety of patient experiencing chronic pain and more. Yoga and mindfulness are now seen as useful therapies that may enhance physical therapy sessions. Understand more about how yoga and mindfulness may be incorporated into a treatment program.

Learn More About Yoga and Mindfulness

Mindfulness strategies are become more prevalent and incorporated into physical therapy sessions. Yoga and mindfulness can serve to complement more traditional exercises and may offer positive results for patients. People experiencing chronic pain can use yoga and meditation in order to work with mental and emotional components to pain as they work with musculoskeletal imbalances. Yoga and mindfulness interventions have been used with patient populations including neurology, orthopedics, pediatrics, traumatic brain injury, acute care and chronic pain. Patients generally experience a parasympathetic relaxation response with such practices and therapists can then work on neuromuscular re-education once the body and mind are in a calm and relaxed state. In some cases, patients may use yoga and meditation to manage various aspects of their condition, in addition to lifestyle and dietary changes.

Gentle Treatment Options for Chronic Pain

Personal preferences vary. However, many patients appreciate the use of alternative forms of therapy. Yoga and mindfulness can serve to improve the quality of life for many patients experiencing chronic pain or requiring acute care. These forms of therapy are safe for adults and children and are some of the non-invasive therapies that may be suggested for pain management and rehabilitation.

Southeast Orthopedic Specialists, with 13 board certified Jacksonville orthopedic physicians, offers a range of treatment options to patients at their six locations. Contact an associate at Southeast Orthopedic Specialists to learn more about gentle and effective therapies to assist those requiring orthopedic care today.

Yoga and Mindfulness Coupled with Orthopedics for Pain

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Working with the breath and meditation may be useful for a variety of patient experiencing chronic pain and more. Yoga and mindfulness are now seen as useful therapies that may enhance physical therapy sessions. Understand more about how yoga and mindfulness may be incorporated into a treatment program.

Learn More About Yoga and Mindfulness

Mindfulness strategies are become more prevalent and incorporated into physical therapy sessions. Yoga and mindfulness can serve to complement more traditional exercises and may offer positive results for patients. People experiencing chronic pain can use yoga and meditation in order to work with mental and emotional components to pain as they work with musculoskeletal imbalances. Yoga and mindfulness interventions have been used with patient populations including neurology, orthopedics, pediatrics, traumatic brain injury, acute care and chronic pain. Patients generally experience a parasympathetic relaxation response with such practices and therapists can then work on neuromuscular re-education once the body and mind are in a calm and relaxed state. In some cases, patients may use yoga and meditation to manage various aspects of their condition, in addition to lifestyle and dietary changes.

Gentle Treatment Options for Chronic Pain

Personal preferences vary. However, many patients appreciate the use of alternative forms of therapy. Yoga and mindfulness can serve to improve the quality of life for many patients experiencing chronic pain or requiring acute care. These forms of therapy are safe for adults and children and are some of the non-invasive therapies that may be suggested for pain management and rehabilitation.

Southeast Orthopedic Specialists, with 13 board certified Jacksonville orthopedic physicians, offers a range of treatment options to patients at their six locations. Contact an associate at Southeast Orthopedic Specialists to learn more about gentle and effective therapies to assist those requiring orthopedic care today.

Tips on Building Good Bones

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Bone health is important for your body’s structural integrity, as well as a variety of internal functions. When you think of having good bones, you may immediately think of your legs and arms. While it’s very important to keep these strong, there are other bones that are equally vital for strength and vitality, including your backbone, clavicle, phalanx (the bones that make up the fingers and toes), and even your jawbones. When you have a qualified orthopedic specialist to help improve bones that need rehabilitation, that’s a boost. But in the meantime, there are many things you can do to ensure that you are building good bones.

 

Opt for Impact Exercise

Bone health can also be improved through impact activities, like jogging, riding bikes, trampoline work and jumping rope. Before embarking on an impact exercise routine, consult with your orthopedic specialist to find out your existing bone health status.

Get Plenty of Vitamin D

Vitamin D improves the body’s ability to make calcium, a building block for good bones. Unfortunately, many people don’t get adequate supplies of Vitamin D. In climates with less sun, this is an especially common phenomenon. However, even people who live in sunny climates like Florida and Georgia may not get enough Vitamin D from the sun. They may spend most of their time indoors in air conditioning to escape hot temperatures.

Have your Vitamin D levels checked by your orthopedic specialist. If necessary, you can get extra Vitamin D from supplements, which may vastly improve your overall bone health.

Eat Plenty of Foods With Calcium

The other big part of the equation for optimal bone health is calcium. Adults over 50 years of age require at least 1,000 mg. of calcium daily. If you don’t feel you are getting enough calcium, your orthopedic specialist can check your levels. Calcium supplements are available in stores, but the best source for calcium comes from natural foods like eggs, cheese and milk.

The great news is that bone health can be improved with Vitamin D, calcium and proper exercise. To receive a personalized treatment plan, contact the experts at Southeast Orthopedic Specialists today.

Orthopedic Care from Head to Toe

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Caring for your body means a holistic approach from head to toe. While this is true for any of your body’s many systems, it is especially so when it comes to your bones. Good orthopedic care means treating your body as a whole rather than simply one or two areas.

Orthopedic Care for the Entire Body

  • Head: The long-term ramifications of a concussion are still being understood, but it’s clear that they’re much greater than originally believed. This complex condition requires close management to reduce risks and complications.
  • Shoulders: Sprains, strains and arthritis are just a few of the issues you might experience in your shoulders. Working closely with Southeast Orthopedic Specialists provides you with a treatment plan designed to manage your pain, protect your range of motion and get you back to your desired activity level as quickly as possible.
  • Knees: As part of your skeleton, your knees are subjected to a great deal of wear and tear. Whether you are having issues with runner’s knee or you have severe arthritis that’s compromising your quality of life, our 47 healthcare providers are here to apply their expertise and experience to ensure that you have the best possible outcome. Our surgeons and physical therapists work in partnership to provide you with a comprehensive treatment plan designed to get you up and moving as soon as possible.
  • Back: As the structure that ties all your bones together, we pay careful attention to your back and its health. In addition to our 14 board-certified orthopedic physicians, we also have a certified chiropractor.
  • Ankles: A sprained ankle is such a benign-sounding injury that many people don’t take it nearly as seriously as they should. The proper treatment plan from the start can hasten recovery and reduce long-term problems.

Reach Out To An Orthopedic

When you need head-to-toe orthopedic care in northeast Florida, call 904.634.0640 to make your first appointment. Established patients can contact Southeast Orthopedic Specialists online to request an appointment.

Chiropractic for Orthopedic Pain Management

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Patients may find that chiropractic sessions help them experience less pain. Chiropractic may be used within a patient treatment program to address a variety of conditions. Those suffering from lower back pain, chronic headaches, difficulty sleeping and more may want to investigate this therapy. Learn more about how chiropractic may benefit your well-being.

Chiropractic May Provide Orthopedic Pain Relief

Many patients are looking for alternative options for orthopedic pain relief that do not rely upon pain medications which may reduce pain but make it difficult to perform routine functions.

Chiropractic adjustments are a non-invasive and often manual therapy used to rebalance the spinal column. There has been research on chiropractic or spinal manipulation therapy (SMT) on how patients experience pain. A single session of SMT may increase the pressure pain threshold in the lumbar spine area and calf, as reported in a study published in Chiropractic & Manual Therapies. This finding may be useful to those patients who would like to experience less pain and manage their chronic or acute pain. Some patients who receive chiropractic adjustments feel an immediate reduction in pain.

Chiropractic Treatment for Spine Care and More

Patients may want to explore the benefits of chiropractic adjustments as part of the therapies used for spine care. Individual response to treatment may vary. However, many patients are looking for options to reduce pain symptoms that do not interfere with other medications or therapies they may be using. Chiropractic has been used to treat a range of symptoms and is a non-invasive complementary therapy.

There are a number of therapies available to patients at Southeast Orthopedic Specialists at their six Northeast Florida locations. Speak with an associate at Southeast Orthopedic Specialists to find out more about how chiropractic may be used to address an orthopedic injury or for pain management today.

What is a Ganglion Cyst and Can It be Treated

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Of all the ailments an orthopedic doctor can help cure, Ganglion cysts are one of the most common. Ganglion cysts are viscous fluid filled lumps or masses that form around joints and tendons. They tend to be firm to the touch and uniformly round. Often, orthopedic doctors will use a light to determine if the mass is translucent, indicating the mass is fluid filled and not some other type of growth.

What is a Ganglion Cyst?

Ganglion Cysts are benign and will not develop into cancer. These cysts can range in size from very tiny and unnoticeable below the skin, to larger peach pit sized lumps that appear most commonly on the palms and wrists, but also in the ankles and feet.

While not always painful, Ganglion Cysts can cause pain by asserting pressure on a nerve, or discomfort by limiting motion in a joint. The exact cause of a Ganglion cyst is not known. Anyone can develop one, but they occur more frequently in women from 20 to 40 years old. Orthopedic doctors have determined that other risk factors include those who suffer from osteoarthritis, wear and tear to joints, as well as those people who have sustained tendon or joint injuries making them more susceptible to the development of Ganglion Cysts.

Can an Orthopedic Doctor Help with Your Ganglion Cyst

The good news about Ganglion cysts is that there are several treatment options that you can discuss with your orthopedic doctor. The first option your orthopedic doctor may suggest is a simple office procedure called an aspiration. This procedure requires your orthopedic doctor to numb the area of skin where the Ganglion cyst is located and then insert a small needle to draw the fluid out of the cyst. While immediately effective, it does not remove the root of the cyst meaning the cyst may redevelop later requiring another aspiration to be done. If aspiration is not an option, your orthopedic doctor may recommend surgery to remove the cyst and underlying cause. This is most commonly done on an outpatient basis, but will require 3 to 6 weeks to for the incision to heal and full range of motion to return.

How to Care for a Sprained Ankle

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If you get a sprained ankle, immediate treatment is needed. It’s important to treat the sprain correctly, as not following the right treatment protocol may result in delayed healing, or even further injury.

Tips to Care For A Sprained Ankle

Read our tips below to help you learn how to care for a sprained ankle.

Don’t Put Weight On It

The first thing to do is avoid putting weight on the sprained ankle. This may be obvious, but some people have a higher pain tolerance and may try to heroically “push through the pain.” Putting weight on the sprain will only make the sprain take longer to heal, and it might even lead to another injury such as a fracture or fall. If you sprain your ankle someplace where you can’t immediately sit or lie down, ask someone to lean on so you don’t have to bear weight on that ankle.

Elevate the Ankle

Elevate the ankle so it’s above the rest of your body in a reclining position. This helps to control the blood flow to the area, which is what leads to the swelling. You can easily elevate the ankle by resting your foot atop a pillow or folded blankets. Be sure to rest the ankle in a position that doesn’t feel painful.

Chill the Ankle For 24 Hours

For the first 24 hours, you want to chill the ankle. This will help to alleviate the swelling and inflammation so that the injury can begin to heal. Chill the ankle with a cold compress or a bag of crushed ice. Crushed ice works better than cubes because it enables the bag to conform to the shape of the ankle. Never apply ice directly to the skin. Instead, slip the ice bag into a clean sock or pillowcase and then apply to the skin for up to 20 minutes at a time, in order to avoid skin damage. After 20 minutes, wait at least 15 minutes before applying a chilled compress again.

Contact Southeast Orthopedics

After 24 hours, the ankle may still be tender, and you should switch to using warmth to stave off the discomfort. However, if after 24 hours the ankle is still painful enough that you cannot properly walk, you may need to see a doctor. Sprains are easily confused with more serious injuries, and only a professional will be able to diagnose the underlying injury.

Warning Signs of Carpal Tunnel and Texting Thumb

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Continuous typing can cause repetitive motion injuries that cause pain in and affect the function of digits. Historically, carpal tunnel syndrome has been a pervasive injury caused by repeated typing. As messaging on handheld devices becomes more common, texting thumb is joining carpal tunnel syndrome as a major orthopedic issue. Here are three warning signs of these two increasingly common injuries.

Pain and Numbness in the Wrist and Fingers

Carpal tunnel is caused by over-stretching the median nerve, which runs through the carpal tunnel in the wrist and to the fingers. As this nerve is overworked, it becomes painful and may cause numbness. The symptoms may occur anywhere along where the nerve runs from the wrist to the fingers.

Popping or Clicking in the Thumb

Texting thumb is brought on by the overuse of the flexor tendon, which manipulates the thumb. Because this is a tendon, and not a nerve, the symptoms of texting thumb often manifest differently than those of carpal tunnel.

One of the first signs of texting thumb is a clicking or popping sound that occurs when the thumb is moved. The sound may occur when the thumb is moved in a specific direction or to a certain degree, or it might occur seemingly anytime the thumb is moved.

Inability to Move the Thumb

If the initial symptoms of texting thumb are ignored or go untreated, the thumb may eventually be locked in place. As the tendon is worn out, it can cause the thumb to curl. In severe cases, people may not be able to uncurl the thumb.

Seek Early Treatment by an Orthopedic Specialist

While both carpal tunnel and texting thumb can be severe, there are effective ways to treat each condition. If you’re experiencing any of these warning signs, see an orthopedic specialist who can evaluate your specific symptoms. The earlier you seek medical help, the faster the condition can be remedied.

How to Be Non-weight Bearing After Surgery

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You are having ankle surgery and the doctor says you must be non-weight bearing on the affected ankle afterward, but what does that mean?

What is Non-Weight Bearing

The term non-weight bearing means you must avoid putting any of your body weight on the ankle for a designated amount of time. How does one remain non-weight bearing after surgery?

Why Being Non-Weight Bearing Matters?

When a physician puts in a non-weight bearing order it is because there is no way to know how much weight your foot or ankle can tolerate without causing damage. For this reason, non-weight bearing includes even allowing the foot to touch the ground.

How to Stay Non-Weight Bearing?

It might sound impossible but it is easier to manage than you might think. The trick is to have the right tools to help you get around without letting the foot touch the ground. The most common approach is to use crutches. If opting for crutches, make sure a medical professional provides instructions on how to use them. They must be properly adjusted to avoid putting stress on your arms and shoulders. Other options include:

Knee Scooter

A knee scooter looks like a bicycle but instead of a seat, it has a knee pad. You put your knee on the affected side on the pad and then use the other foot to push yourself forward. Your ankle and foot are safely tucked behind you to prevent any weight bearing. Like a bike, the scooter has brakes and handlebars to help you control your movement.

Seated Scooter

Just like the knee scooter but you sit on the seat instead of resting your knee on it. There are both manual and electric seated scooters available. The manual you push using the good leg and the electric are driven by a motor.

 

If you want to try either scooter, they are available for you to rent or buy.

 

Contact Orthopedic Specialists

It is not easy to remain non-weight bearing after surgery but it is important. If you ignore the doctor’s instructions, you might cause damage that you will need further surgery to fix it.

Flexibility and the Health of Your Joints

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You may not give much thought to your joints on an everyday basis, but the health and flexibility of your joints is crucial to maintaining an active and pain-free lifestyle. While natural flexibility does vary from person to person, there are steps you can take to improve and maintain your flexibility–and the reasons it’s important to do so may surprise you.

The Negative Effects of Joint Inflexibility

Whether you used to be a gymnast or you always had trouble touching your toes, most people experience a loss in flexibility as they age. However, this isn’t something to be taken lightly, as poor flexibility can have significant repercussions on your overall health.

For starters, decreased flexibility can impact the health of the cartilage that surrounds many joints such as your knees and your hips; an inadequate range of motion in these joints can limit the blood supply and key nutrients necessary to maintain these support structures.

Lack of flexibility also affects your muscles. Inflexible muscles caused by joint tightness tend to tire much more quickly, which in turn forces the opposing muscle groups to work harder. This can increase your risk of muscular and joint injuries.

Poor flexibility can even cause abnormal stress on areas of your body that aren’t directly linked to the inflexible joint. For example, limited flexibility in your knee joint can cause calf tightness,

A Simple Stretching Routine to Improve Joint Flexibility

Now that you understand the importance of flexibility, how can you cultivate it? The best way to encourage a broad range of motion and improve joint health is through stretching. Incorporating a regular stretching routine into your daily life can help extend your joints’ range of motion and improve your flexibility–and potentially relieve joint pain.

The particular stretches that you should practice will depend on your specific areas of concern, but certain guidelines should be followed regardless. For all stretches, aim to maintain the position for one to two minutes; keep your stretches static rather than bouncing in an attempt to improve your range of motion. At the end of the stretch, gradually release the impacted joint.

By practicing your stretching routine daily, you can increase your range of motion and help maintain your orthopedic health.

How to Strengthen Your Ankle After a Sprain

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An ankle sprain should be immediately treated with the “rice” technique. Rest, ice, compression and elevation to help avoid further injury to the ankle. After a few days of this treatment, however, the ankle is usually recovered enough to begin strengthening efforts. Here’s how to strengthen a sprained ankle in the days soon after the sprain occurs.

Adjust Your Diet

Frist, adjust your food and beverage intake so that your body gets all the nutrients it needs to heal the ankle. Avoid alcoholic drinks, as they delay the healing process of most injuries. Meanwhile, increase your intake of calcium, phosphorus, vitamin C and vitamin D. All of these nutrients will help your body recover more quickly.

Some good foods to eat that have many of these nutrients include the following:

  • dairy products
  • lean red meat
  • nut and seeds
  • salmon and sardines
  • dark green vegetables

Push Against Furniture

Second, start strengthening exercises by using a piece of furniture to do some basic resistance training. A couch, love seat or large armchair works well.

Place the injured foot alongside the furniture, and point the toes outward and upward. Press with your foot against the furniture like this for 10 seconds. Then, release and repeat with the toes pointed inward and downward.

Use a Resistance Band

Third, move to a resistance band if the exercises with the furniture go well. A resistance band is used in the same fashion, by pushing against it for 10 seconds at a time and then changing positions. You can use a resistance band in several ways:

  • place it against the bottom of your foot and push down
  • place it on the top of your foot and push up
  • place it on either side of your foot and push against the band

These latter two exercises require affixing the resistance band to a post, chair leg, doorway or other object that will hold it in place. Alternatively, a friend can hold it for you.

Seek Medical Treatment

Ultimately, the fastest way to strengthen an ankle sprain is to seek treatment from a medical professional. If you’ve sprained your ankle, make an appointment with someone who can assess the ankle and prescribe a personalized strengthening regimen.

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