Shoulder pain can be highly debilitating and limit you greatly in your daily activities. While some shoulder injuries may require surgery, there are several non-surgical treatment options that have been shown to be effective for improving shoulder pain.
As you would with other types of injuries, try to rest the affected shoulder and to use an ice pack to reduce any potential swelling or inflammation in the first couple of days after the injury. After this, if the pain still remains, see your doctor or a sports medicine expert or physical therapist as soon as possible since early intervention is always associated with better treatment outcomes.
Physical Therapy and Massage Therapy
A physical therapist can work with you on an individual basis to create an exercise program that is tailored specifically to your personal needs. This may include stretches and using light weights as well as heat and cold therapy. Massage therapy may also help reduce the pain, especially if the pain is caused by damaged or tense muscles.
Exercise
For chronic or long-lasting shoulder pain, there are several different exercises that may help. Resistance training will help you improve the strength and flexibility of your shoulders, which in turn will help future injuries from occurring. Exercises for reducing shoulder pain are not necessarily targeting the shoulders per se but may also include targeting your back and hips as these muscles all balance each other.
Medical Interventions
There are several different medical treatments that may help reduce the pain, at least temporarily. Over-the-counter non-steroidal anti-inflammatory drugs, such as ibuprofen, are a popular option for relatively mild pain; and oral or topical steroids may be prescribed in more serious cases.
Other types of medical interventions include cortisone injections, which can aid in reducing the pain and inflammation of the shoulder for a longer period than what can be achieved using oral medications.
In recent years, the use of natural remedies to treat pain and other ailments has rapidly increased in popularity. Various herbs and products have been suggested to reduce inflammation and pain, although there is currently very limited scientific evidence supporting these claims. However, as long as you use alternative medicine as an additional treatment rather than your main treatment, it is possible that they may indeed help to some degree.
None of these medical or alternative treatments will treat the underlying cause of the pain, and if the pain does not go away by itself within a few days, make sure to contact a physical therapist or sports medicine physician sooner rather than later.
Shoulder pain can be highly debilitating and limit you greatly in your daily activities. While some shoulder injuries may require surgery, there are several non-surgical treatment options that have been shown to be effective for improving shoulder pain.
As you would with other types of injuries, try to rest the affected shoulder and to use an ice pack to reduce any potential swelling or inflammation in the first couple of days after the injury. After this, if the pain still remains, see your doctor or a sports medicine expert or physical therapist as soon as possible since early intervention is always associated with better treatment outcomes.
Up to one in four people will develop symptomatic osteoarthritis of the hip, and almost one in two people will develop arthritis in the knee during their lifetime. Furthermore, in obese individuals, symptomatic knee arthritis affects every two out of three people. These numbers are startling and truly emphasize the need to lead a healthy lifestyle in order to reduce the risk of getting arthritis in the first place as well as to improve the associated symptoms once arthritis has developed.
In addition to being caused by serious events such as falling, being injured while playing sports or being in a car accident, fractured ankles are commonly caused by something so seemingly insignificant as twisting or rolling your ankle. While some fractures, especially those only involving one of the ankle bones (namely the tibia, fibula or talus), may not stop you from walking and carrying out your usual everyday tasks, others may have serious effects and prohibit you from even putting weight on the foot.
Whether or not to have back surgery can be a difficult choice. While it is definitely not right for everyone, in some cases, it may be the best or even the only option.
In general, back surgery is considered only when all other non-surgical options have failed. In fact, in the majority of cases, back surgery is not needed, and most back issues can be resolved by medication, massage therapy, physiotherapy or even chiropractic care. However, in a subset of chronic or severe cases, back surgery may be warranted.
Southeast Orthopedic Specialists is proud to again sponsor the Gate River Run! Your premier orthopedic group will continue to be your source for training tips, nutrition information and race day insight.
Catch us every Thursday morning starting January 30th on WJXT Channel 4 for your inside scoop on how to get ready for the big event OR visit with our physicians in person at the upcoming 1st Place Sports Running and Injury Prevention Tips lecture series (see below for dates). Train hard and stay safe – we are looking forward to see you at another fantastic Gate River Run event!
UPCOMING EVENTS
Date: Saturday, February 22, 2014 Time: 9:15 am – 10:00 am Location: 1st Place Sports, 2186 Park Ave, Ste. 101, Orange Park, FL 32073 Event: Dr. Stephan Esser reviews helpful running tips, stretching techniques, and advise for the competitive runner.
Date: Thursday, March 6, 2014 Time: 5:45 pm – 6:30 pm Location: 1st Place Sports, 4870 Big Island Dr, Jacksonville, FL 32246 Event: Dr. Kevin Murphy addresses common running injuries and helpful recommendations for getting back on course.
RUNNING SAFETY TIPS
Most tips are common sense, but it is always good to hear them and enforce them (especially if you are new to running). It’s important to remember that while you are running you should always be aware of your surroundings. Therefore, take away the following distractions:
Don’t wear headphones. You can’t hear horns, cyclists, or the footsteps of someone coming up behind you.
Avoid running with animals. While this is good for you and your dog, it can distract you from your surroundings.
General safety rules for the road:
Always run against traffic. The best way to prevent an accident is to be able to see the cars coming towards you. This means running on the side of the road or sidewalk while facing traffic.
Be aware of stopped cars on the road. Wait for them to turn and don’t assume they can see you.
Make yourself visible. Never assume others can see you. Wear bright clothes, reflectors, wear a running light, and stay in well lit areas if you are running in the dark.
Be aware of pot holes, elevation changes, and curbs. They are all ways you can hurt yourself.
Try to never run alone. There are running groups all over town for all paces and distances. Try 1st Place Sports – they offer a running group at every store location. Or you can try using a treadmill on days you don’t have a group to run with. However, if you must run alone, do the following:- Run during the day in a well populated area you are familiar with
– Always tell someone where you are going and the route you are taking
– Carry your ID
PROPER HYDRATION AND NUTRITION TIPS
Hydration and proper nutrition are integral in the performance of any athletic activity, especially with running. It is the single biggest issue that could affect your race day performance. Proper hydration prevents cramps, fatigue, dehydration, and heat illness. Additionally, just because it may not be hot outside does not mean you won’t become dehydrated. Common causes of dehydration are:
Inadequate fluid intake
Failure to replace fluids before, during, and after activities
Drinking only when thirsty
Exercising in hot or dry weather
General rules for hydration are:
Avoid alcohol leading up to the race.
Drink early, daily, and often. Consume water and/or low calorie fluids throughout the day.
Sports drinks help replace lost sodium during and after runs.
Drink 8 ounces of fluid every hour. Make water at least half of your daily intake.
Poor nutrition for runners leads to poor performance, general fatigue, the feeling of being weighed down during runs, gastrointestinal distress, and cramps.
General rules for diet are:
Carbohydrates should make up 60-65% of your caloric intake. Whole grain pasta, steamed or boiled brown rice, potatoes, fruits, starchy vegetables, and whole grain breads should be the types of carbs you consume.
Protein should make up 15-20% of your caloric intake. Consume lean meats, fish, low-fat dairy products, poultry, whole grains, and beans. These are the healthiest for you.
Fat should make up 20-25% of your caloric intake. This does not mean cupcakes and pizza! Eat items low in saturated fat and cholesterol such as nuts, oils, and cold-water fish.
Eat multiple smalls meals throughout the day. Do this in replace of three large meals in a day.
Focus on unprocessed foods. Again, your primary resources for consumption should be whole grains, fish, lean meats, vegetables, and fruits. These products will provide essential nutrients, fuel your workouts properly, and aid in your post-run recovery. Minimize the amount of processed foods you eat such as refined grains, frozen dinners, and fast-food.
The easiest way to know whether or not you are staying hydrated and maintaining proper nutrition is to keep a daily log of your fluid intake, meals, and snacks. You should also consult your nutritionist or primary care provider.
TRAINING TRICKS
Getting rid of cramps
The best way to get rid of cramps is to try not to get them in the first place through proper hydration and nutrition. However, if you do find yourself with cramping discomfort, try the following:
Stretch the muscle that is cramping
– If the back of your leg is cramping, stretch your hamstrings
– If the back of your lower leg is cramping, stretch your calf
– If you have a side stitch, side-bend your trunk away from the side that is cramping
Massage the area until it resolves
Ice the area afterwards
Only 30 minutes to run
Shorter, faster runs are great when you are in a time crunch. Use these ideas if you are caught with only a short window to get in your training for the day!
Shorten your run and increase your speed. For instance, if you have been running 5 miles at an 11 minute pace, in a time crunch instead run 3 miles at a 10 minute pace
Try a progression run. Start with a light jog and increase in intensity and speed as the jog progresses. You can do this as a 2-3 mile run – light jog for a mile, normal pace for a mile, and increase speed for a mile.
Rainy or inclement weather
If you have access to a treadmill or elliptical, rain or inclement weather is one of the best times to use it. You can also cross train by swimming laps in an indoor pool or utilize a stationary bike. Yoga or Pilates is also a great alternative to running. These classes will help get your heart rate up, work your muscles, strengthen your core, and keep/increase your flexibility.
Sick a week before the race
If you find yourself with a minor illness or injury, back off of your training and let the symptoms resolve. It is best to miss a couple of days of training than to risk becoming sicker or prolonging the issue into race day. For minor injuries, use the RICE principle (Rest, Ice, Compress, Elevate). Return to jogging/training following symptom resolution. But remember, when in doubt on an illness or injury, consult your primary care physician first!
“Imagine being debilitated by severe joint pain but not having the means or access to the surgery you need. That’s the reality for many people all across the country and here in Northeast Florida.” This is why St. Vincent’s HealthCare and Southeast Orthopedic Specialists’ surgeons Dr. Duffy and Dr. Lincoln partnered up with Operation Walk USA to provide free hip and knee replacement surgeries to those who could not afford surgery and would otherwise not have access to this type of care. On December 2nd, 8 patients started on their journey to mobility restoration. To learn more about Operation Walk USA and the amazing efforts of these physicians, please play the below video.
Click photo of Dr. Lincoln below to learn more about Operation Walk:
*Additional sources include St. Vincent’s HealthCare
Description:A non-exempt position responsible for greeting patients, customers, and vendors; Checking patients in/out for their appointments; Directing vendors and visitors to the appropriate area and/or staff personnel; Collecting co-payments and balance payments; Providing friendly customer service to all patients.
Education: High school diploma or equivalent. Minimum two (2) years experience as a Medical Receptionist preferred.
Requirements:
Knowledge
Medical terminology a plus
Abilities
Ability to type 40wpm
Ability to multi-task and work under pressure
Skills
Strong written and communication skills
Excellent interpersonal/ customer service skills
Strong attention-to-detail skills
Mental/Physical Requirements: The physical demands described here are representative of those that must be met by an employee to successfully perform the essential functions of this job. Reasonable accommodations may be made to enable individuals with disabilities to perform the essential functions.
Regularly required to sit, at least 60-70% of the day
Use hands to type, handle or feel
Reach with hands and arms
Talk or Hear
Occasionally required to walk and stoop, kneel, or crouch
Frequently lift 0-20 lbs.
Vision Ability to include close, distance, peripheral, depth perception and ability to adjust focus
Location: Riverside, South Side, Ponte Vedra, Clay County, Orange Park
Description
An exempt position responsible for practicing medicine with physician supervision including conducting examinations and writing prescriptions. Within physician-physician assistant (PA) relationship, PA exercise autonomy in medical decision making and provide a broad range of diagnostic and therapeutic services. May include responsibility for education, research, and administrative services.
Requirements
Conducts physical exams, assesses health status, orders and interprets tests, prescribes medications, and treats illnesses including giving injections and suturing wounds. Consults with physicians as needed and refers to physicians for more complicated medical cases or cases that are not a routine part of a PA’s scope of work.
Monitors therapies and provides continuity of care.
Triage patient calls and evaluates patient problems. Responds to emergencies including use of CPR.
Counsels patient/ family on preventative health care.
Documents patient information and care in medical record and may maintain department statistical database for research purposes.
Education
Bachelor’s degree and successful completion of accredited physician assistant program.National certification from National Commission on Certifications of PAs. To maintain their national certification, PAs must log 100 hours of continuing medical education every two years and sit for a re-certification every six years. State PA license also required. Current CPR certificate required.
You now have the ability to schedule an appointment online any time with our orthopedic surgeons and specialists. Our intelligent system connects you to the right doctor in the right setting at the right time. Schedule your appointment online above!
*Providers will be recommended based on specialty and best availability. If you would prefer to schedule an appointment with a provider of your choice, please call us at 904-634-0640
