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Anyone who runs regularly has likely experienced an injury of some degree. Experts vary in their opinions on the common causes of running injuries. Some blame runners’ form while others accuse the surfaces on which they run or their bodies. Others look to running shoes as the culprit. In fact, running injuries can be a combination of the wrong shoes, training errors and anatomical issues.

In recent years, sports medicine physicians have changed their focus from treating running injuries to working to prevent them. Florida residents who are serious runners and want to avoid injuries would do well to work with an orthopedic specialist and perhaps a physical therapist who specialize in running to help ensure that their bodies, their form and their shoes are all working together to minimize the risk of injury and maximize the productivity of their runs.

Everyone is unique so it’s best to work with experts who can determine what is best for you. However, in general, there are steps that runners can take to improve their form and their strength. Further, everyone needs to find the right shoe for their needs.

Improve Your Form

Everyone runs differently and there is no one “right” way to run. The position in which the foot impacts the ground is particularly important. Experts disagree over whether landing on your forefoot or midfoot is preferable to landing on your heel. However maintaining good posture and a stride can help prevent running injuries. You also want to avoid over-striding. You may want to see a physical therapist who has experience with gait-retraining to help you correct your errors.

Improve Your Strength

Sports medicine specialists are in agreement on the importance of building strength to preventing running injuries. Strong muscles help you improve your form and have a consistent gait which assists the body in knowing what to expect and how to properly brace for each impact.

There are a number of exercises that can improve the strength of the muscles most important to running. These should be done consistently.

  • Working your glutes in different positions is helpful to having a stable spine.
  • Jumping exercises help improve your elasticity and minimize the impact when you land.
  • Exercises that improve mobility, such as kneeling hip flexor stretches, help muscles work properly while running, which decreases the risk of injury.

The Right Shoes Can Make a Difference

Running shoes can change your form and therefore decrease the stress on your feet and legs. You also want to choose the right shoes for the surface on which you’re running. Some Florida physical therapists and physicians recommend switching your shoes depending on the length and type of run as well as the surface.

At Southeast Orthopedic Specialists, our Jacksonville orthopedic surgeons and physical therapists work with Jacksonville athletes, both professional and amateur, to improve their performance and reduce the stress of their athletic activities on their bodies. We want them to spend more time engaging in sports and less time sidelined with injuries. To find out how we can help you, call us or contact us on our website to schedule an appointment.

Image Courtesy of: Wikimedia Commons

Simple Changes that Could Prevent Common Running Injuries

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Anyone who runs regularly has likely experienced an injury of some degree. Experts vary in their opinions on the common causes of running injuries. Some blame runners’ form while others accuse the surfaces on which they run or their bodies. Others look to running shoes as the culprit. In fact, running injuries can be a combination of the wrong shoes, training errors and anatomical issues.

In recent years, sports medicine physicians have changed their focus from treating running injuries to working to prevent them. Florida residents who are serious runners and want to avoid injuries would do well to work with an orthopedic specialist and perhaps a physical therapist who specialize in running to help ensure that their bodies, their form and their shoes are all working together to minimize the risk of injury and maximize the productivity of their runs.

Everyone is unique so it’s best to work with experts who can determine what is best for you. However, in general, there are steps that runners can take to improve their form and their strength. Further, everyone needs to find the right shoe for their needs.

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Tips to Preparing for Joint Replacement Surgery

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At Southeast Orthopedic Specialists, we know the thought of having joint replacement surgery can be stressful. One source of concern for many of our patients is the anticipation of pain and inactivity they will endure while they heal and recover from the surgery.

Our Jacksonville orthopedic surgeons and the rest of our team work closely with our patients both before and after surgery to help their recovery go as smoothly as possible. We have a team of experienced Florida physical therapists who provide physical rehabilitation services to our surgical patients and get them back to an active, pain-free life as soon as possible.

Patients can play an important role in how well and quickly they recover by taking some important steps before the surgery. Your orthopedic surgeon will discuss important preparatory steps that you should take before your surgery based on your health and your living situation. However, there are some things that most everyone should do.

Prepare Your Body

  • Eat a healthy diet and lose any excess weight. Being overweight or obese puts more stress on your joints.
  • If you smoke, stop. Smoking can slow down the healing process.
  • Generally it’s helpful to build your upper body strength. This will help you get around on crutches or other mobility devices you will need immediately after the surgery. However, ask your doctor and physical therapist to recommend exercises to do prior to surgery. You don’t want to exacerbate your current joint condition.
  • Practice with the mobility devices you will be using immediately after the surgery to help you get used to them.
  • Tell your orthopedic surgeon about any and all medications (prescription and over-the-counter) you are taking.

Make Appropriate Work Arrangements

  • Be sure to schedule enough time away from work and any restricted work activity after surgery. You don’t want to try to go back before you’re ready. Discuss the timeline with your orthopedic surgeon for when you can expect to be able to go back to the office or at least work from home. Remember that the length of recovery cannot be predicted with certainty. It’s better to arrange for more time off than you need rather than less.
  • If your job involves physical activity, your doctor may need to provide authorization to your employer to restrict that activity during your recovery.

Prepare Your Home and Support System

  • You should get your home ready for your recovery period before the surgery. Set up an area on the first floor where you’ll have everything you need within easy reach. Remove any tripping hazards like rugs. You’ll probably want to sleep on the first floor for a period of time.
  • Have a reliable support system in place. You will need someone to drive you home after the surgery, to and from your post-op and physical therapy appointments as well as to help with errands. You’ll also need help with daily tasks and taking care of any children, animals or anyone else who relies on you. If you live alone, see if a family member or friend can move in with you for awhile. If that’s not possible, a home healthcare provider or rehabilitation facility may be the best choice.

The team at Southeast Orthopedic Specialists has a great deal of experience helping patients prepare for their orthopedic surgery and their recovery period.  If you have any questions about preparing for joint replacement surgery or what to expect afterwards, call or contact us online.

Image Courtesy of: Southeast Orthopedic Specialist

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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Common Issues for Your Wrist and Hands

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Most people don’t realize just how vital their wrists and hands are to their daily lives until they suffer an injury or condition that compromises their use.

You don’t have to be a concert pianist or baseball player to have your life severely impacted by hand or wrist problems. At Southwest Orthopedics, we have orthopedic surgeons who specialize in the intricate surgery needed to correct these problems and patients return to normal daily functions.

There are a number of wrist and hand issues that afflict many people of all ages. One is a break in the bones around the wrist. We’re going to take a look at a few of the most common ones. (more…)

Why Cracking Your Own Neck is Bad!

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We’ve all seen people “crack” their necks to try to relieve pain or stiffness. When you crack your neck, the action releases gas or fluid from the joints surrounding the neck. The cracking, or cavitation, usually makes you feel better temporarily. However, it doesn’t alleviate the underlying problem.

Those of us who specialize in sports medicine see neck stiffness all the time in athletes and non-athletes alike. If you constantly feel the need to crack your neck, it’s likely because you have hypermobility, or a larger than normal range of motion, in your neck joints. Self-cracking only affects the least resistant joints. However, the joints that are really stuck remain so. (more…)

When is the Best Time to Call the Doctor for Your Back Pain?

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Whether you are a professional athlete or performer, a student athlete or a “weekend warrior,” there are things you can do to help minimize the chances of a serious injury.

At Southeast Orthopedic Specialists, we know that no one wants to go to a doctor if they don’t have to and our Jacksonville orthopedic surgeons don’t take it personally. We don’t either. We also know that with back and other musculoskeletal injuries, it can be particularly difficult for people to determine whether they need to seek medical treatment or if the problem will resolve on its own. (more…)

Key Things To Consider Before Preparing for Surgery

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Surgery is often a life-changing event for patients who have struggled with a chronic health condition or pain for any length of time. It can also be a time for nerves and stress.

However, when patients are prepared for surgery, they experience far greater results and less stress. Read below for key things to consider when preparing for your orthopedic surgery.  (more…)

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