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How you treat your body every day affects your long-term health. Eating right and exercising can prolong your lifespan and prevent health complications in the future. Nearly everyone knows this to be true. But did you know that making a habit of certain healthy behaviors can prevent injuries today? Orthopedic surgeons, the experts in caring for muscles, bones, and connective tissue that you use to put your body into motion, recommend that you stretch after engaging in any active sports.

So, what do you like to play? Are you an avid amateur player of team sports like basketball or touch football? Are you a fan of outdoor sports, like mountain biking and hiking? What about extreme sports like surfing or skateboarding? Whatever your preferred sport may be, stretching keeps you healthy and prevents injuries.

Here are the top stretches that every orthopedic doctor in Jacksonville, FL, would recommend. These stretches may prevent cramps, torn muscles, and other sports-related injuries.

Standing Forward Fold

A basic stretch for your lower back and hamstrings, which can be overworked during athletic play, start this stretch by standing up straight with your feet together. Bend at the hips and try to touch your calves, ankles, or toes. As with any stretch, don’t force yourself to go past where you feel comfortable. You can actually injure yourself. Hold this stretch for up to a minute.

Runner’s Lunge

Orthopedic surgeons frequently treat knee injuries that could have been prevented with regular leg stretches. Start in a plank or push-up position. Bend one knee and bring your leg forward, placing your foot outside the hand. Straighten your arms and look forward. You should feel the extended leg stretch. Hold for a minute, then switch legs.

Hurdler’s Stretch

A great hip and leg stretch, this is a classic move that many people are taught as children. Sit on the ground with your legs in a “V” position. Bring the foot of one leg in toward your groin, or place the foot flush against the inner the of the other leg. Reach out your hands and bend at the hips toward the extended foot. If you can’t touch your toes, rest on your shin or ankle. Hold this position for a minute, making sure to take deep breaths, then switch legs and stretch the other side.

Child’s Pose

This resting position offers a gentle full-body stretch, while also calming your muscles. It’s the perfect stretch for finishing your exercise. Kneel on the floor and put your toes together so your legs make an open “V” shape. Open your knees wide enough for your torso to fit between them. Lower your torso forward to the ground, then walk your fingers straight out in front of you as far as you can. Drop your head to the floor if possible. You should feel a light stretch in your thighs, back, and shoulders.

You can prevent the need for orthopedic therapy or an orthopedic surgeon’s treatment if you perform these stretches regularly. While stretching releases lactic acid and calms the muscles, it cannot prevent all injuries. However, you should still make stretching after sports a regular practice. For more advice or to discuss any soreness or injury you may have, visit an orthopedic doctor in Jacksonville, FL. 

Important Stretches to Avoid Sports Injuries

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How you treat your body every day affects your long-term health. Eating right and exercising can prolong your lifespan and prevent health complications in the future. Nearly everyone knows this to be true. But did you know that making a habit of certain healthy behaviors can prevent injuries today? Orthopedic surgeons, the experts in caring for muscles, bones, and connective tissue that you use to put your body into motion, recommend that you stretch after engaging in any active sports.

So, what do you like to play? Are you an avid amateur player of team sports like basketball or touch football? Are you a fan of outdoor sports, like mountain biking and hiking? What about extreme sports like surfing or skateboarding? Whatever your preferred sport may be, stretching keeps you healthy and prevents injuries.

Here are the top stretches that every orthopedic doctor in Jacksonville, FL, would recommend. These stretches may prevent cramps, torn muscles, and other sports-related injuries.

Standing Forward Fold

A basic stretch for your lower back and hamstrings, which can be overworked during athletic play, start this stretch by standing up straight with your feet together. Bend at the hips and try to touch your calves, ankles, or toes. As with any stretch, don’t force yourself to go past where you feel comfortable. You can actually injure yourself. Hold this stretch for up to a minute.

Runner’s Lunge

Orthopedic surgeons frequently treat knee injuries that could have been prevented with regular leg stretches. Start in a plank or push-up position. Bend one knee and bring your leg forward, placing your foot outside the hand. Straighten your arms and look forward. You should feel the extended leg stretch. Hold for a minute, then switch legs.

Hurdler’s Stretch

A great hip and leg stretch, this is a classic move that many people are taught as children. Sit on the ground with your legs in a “V” position. Bring the foot of one leg in toward your groin, or place the foot flush against the inner the of the other leg. Reach out your hands and bend at the hips toward the extended foot. If you can’t touch your toes, rest on your shin or ankle. Hold this position for a minute, making sure to take deep breaths, then switch legs and stretch the other side.

Child’s Pose

This resting position offers a gentle full-body stretch, while also calming your muscles. It’s the perfect stretch for finishing your exercise. Kneel on the floor and put your toes together so your legs make an open “V” shape. Open your knees wide enough for your torso to fit between them. Lower your torso forward to the ground, then walk your fingers straight out in front of you as far as you can. Drop your head to the floor if possible. You should feel a light stretch in your thighs, back, and shoulders.

You can prevent the need for orthopedic therapy or an orthopedic surgeon’s treatment if you perform these stretches regularly. While stretching releases lactic acid and calms the muscles, it cannot prevent all injuries. However, you should still make stretching after sports a regular practice. For more advice or to discuss any soreness or injury you may have, visit an orthopedic doctor in Jacksonville, FL. 

Learn What Causes Stress Fractures

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Ouch! Lately, after finishing weeknight practices with your summer soccer league, your left shin feels very sore. You’ve tried resting it, icing it, and taking anti-inflammatories, but nothing seems to help, and it seems to be getting worse. You decide it is time to see your doctor. After a trip to the orthopedic center in Jacksonville, FL, you’ve been diagnosed with a stress fracture! Does this mean you have a broken bone? Is your summer ruined?? Don’t panic. Keep reading to find out more.

What Are Stress Fractures?

Stress fractures are tiny cracks in a bone.

What Causes a Stress Fracture?

Stress fractures, simply put, are caused by overuse. A continuous, repetitive motion such as running long distances or jumping up and down without proper rest can cause tiny cracks to form in your bones. Starting a new exercise and doing too much too soon is a recipe for a stress fracture. When bones are overworked and don’t have sufficient time to recovery, a fracture can form. A stress fracture can also be caused by everyday activities in the bones of people who have osteoporosis.

Where Do Stress Fractures Most Commonly Occur?

Stress fractures most commonly occur in the bones of the legs and feet. These bones bear most of the weight of the body and are more susceptible to stress fractures.

Who Is at Risk for a Stress Fracture?

Athletes who run long distances are particularly at risk, including soccer players, long-distance runners, basketball players, and track and field athletes. This is due to the repeated pounding running has on leg bones and muscles. Military personnel who carry heavy packs over long distances are also susceptible, along with backpackers and hunters hiking with heavy packs. But, anyone can develop a stress fracture, especially if you start a new exercise program and try to do too much too quickly.

What Are the Symptoms of a Stress Fracture?

Pain is the first clue you might have a stress fracture. Usually mild at first, stress fractures become increasingly more painful as they progress and are left untreated. The affected bone feels tender to the touch, but the pain eases after a period of rest. Swelling can also occur around the affected area.

How Are Stress Fractures Diagnosed?

Your orthopedic in Jacksonville, FL, will first try to use an X-ray to diagnose your stress fracture. Stress fractures often don’t show up in X-rays during the first few weeks of the injury, and your doctor may require a bone scan or MRI to see the fracture.

How Long Does It Take to Heal from a Stress Fracture?

A stress fracture usually requires 6 to 8 weeks to heal. This means you need to limit your activities and let the injured bone heal. Try not to put any weight on your injury while it is healing. You can use a walking boot or crutches to speed up the healing process.

How Can I Prevent Stress Fractures?

Stress fractures can be prevented by wearing the proper footwear for your activity or sport. When starting a new exercise program, start off slowly and never do too much too soon. Let your body rest adequately after exercise, and never push through any pain. Keep your bones strong and make sure your diet includes calcium and vitamin D.

Poor Posture with Sitting: Negative Effects and Ways to Improve

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Are you experiencing neck or back pain from a long day of sitting? Poor posture can have harmful effects on patient health. Understand more about the impact of poor posture when sitting and what to do about it today.

The Problem with Poor Posture from Sitting

It may not be obvious to patients that poor posture can have a negative impact on the body. Poor seated posture is a common issue among Americans. The head and shoulders slump, depressing the chest and reducing room in important internal cavities. Poor seated posture can result in:

  • Back pain;
  • Interference with digestion and constipation;
  • Heartburn;
  • Decrease in lung capacity;
  • Migraine headaches and dental issues; and
  • Changes in testosterone and cortisol hormone levels.

Over time, it can be harder to correct poor posture and patients may experience a loss of mobility when using certain joints.

Ways to Address Poor Posture

Patients may want to look into ways to prevent and correct poor posture when seated. Those that sit often may want to improve their ergonomics when sitting at a desk or table. This may help to keep the spine is proper alignment. Taking a break to walk or stretch every half hour may help reduce the pressure on the body and help patients return to a better seated posture. Ergonomic props, such as lumbar back supports, and the correct positioning of computer screens may help lessen the tendency toward poor seated posture.

Importance of Spine Care and Good Posture

Patients rely upon the spine for many important functions, making spine care and proper posture important for optimal health. Patients can learn more about proper posture, how to improve their spinal health and rehabilitate from spinal injuries from the 13 orthopedic specialists at Southeast Orthopedic Specialists in Northeast Florida.

Pain Management for Orthopedic Patients: What You Need to Know

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One of the most important things to understand about the pain you may be experiencing after orthopedic surgery is that this doesn’t necessarily mean there is anything wrong. In truth, postoperative pain is a normal part of the body’s own healing process – but at the same time, this doesn’t mean that you will be forced to grin and bear it.

In fact, there are a wide range of pain management options available to orthopedic patients that are certainly worth exploring with your primary care specialist.

The Advantages of Regional Anesthesia

One of the most common pain management options for orthopedic patients involves the careful use of regional anesthesia. This typically involves a conduction block at the site of your surgery, or anywhere along the path between the surgical site and your spinal cord. There are a number of recent examples in particular that suggest the injection of anesthetic into joint spaces can dramatically reduce the amount of postoperative pain that a patient may be feeling. This is an option that is definitely worth discussing with your orthopedic surgeon before your procedure.

Get Your Expectations in Order

Additionally, it is critical that you understand as much about the pain management process as possible in order to adequately set your expectations for the road ahead. By far, the first few days after your surgery are going to be the worst – but take comfort in knowing that the pain will improve on a daily basis. Your body needs time to heal and you need to do whatever you can to support that. This is why the experts at The Academy of Orthopedic Surgeons agree that oftentimes the best pain reliever you have access to is peace of mind.

If you’d like to find out more information about the various treatment options available to Jacksonville orthopedic patients with acute pain, or if you’d just like to get answers to any other important questions you may have, please don’t delay – contact the Board Certified physicians at Southeast Orthopedic Specialists 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.

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