More than 50 million Americans suffer from a form of arthritis, according to the Centers for Disease Control and Prevention. Even mild cases of arthritis can be very distressing for patients, preventing them from engaging in the activities they love. Fortunately, altering your diet may be a simple way to alleviate arthritis pain. (more…)
More than 50 million Americans suffer from a form of arthritis, according to the Centers for Disease Control and Prevention. Even mild cases of arthritis can be very distressing for patients, preventing them from engaging in the activities they love. Fortunately, altering your diet may be a simple way to alleviate arthritis pain.
What Causes Arthritis?
There are two major types of arthritis, each with its own unique causes. In osteoarthritis, years of everyday damage to the protective cartilage of joints cause this important tissue to wear away. Eventually, bones may grind on one another, leading to pain and severe movement restrictions. The second type of arthritis, rheumatoid arthritis, is caused by an inappropriate immune system response. In rheumatoid arthritis, the body’s own immune cells attack a protective membrane in the joints, leading to pain and inflammation.
Although pain is the primary symptom of arthritis, it is also characterized by significant swelling and internal inflammation. Arthritis is particularly prevalent in the hands and wrists, where inflammation and pain may prevent you from performing day-to-day tasks.
Foods That Help Arthritis
Addressing the inflammation problem can help you manage pain naturally. In general, eating plenty of fruits, vegetables and whole grains will keep you on an anti-inflammatory path to good health. Try some of the following foods to see if they help decrease your arthritis pain:
- Cruciferous vegetables. These healthy green vegetables, including broccoli, cabbage, kale and Brussels sprouts, contain the compound sulforaphane. This may slow or prevent cartilage damage.
- Garlic, leeks or onions. These pungent vegetables contain the compound diallyl disulfide. Some scientific evidence suggests that this chemical combats enzymes that damage the cartilage.
- Tart cherries. The compound that makes tart cherries red, anthocyanin, might improve joint stiffness associated with arthritis. Try drinking tart cherry juice or baking these tasty fruits into a pie or crumble.
- Fatty fish. Omega-3 fatty acids are great for your heart, and they may decrease inflammation throughout your body. Add tuna, salmon, mackerel or other fatty fishes to your diet two to three times per week for maximum benefits. Canned varieties count!
- Vitamin C. Natural sources of vitamin C include strawberries, kiwi, oranges, and pineapple. The vitamin C in these fruits may decrease inflammation and improve symptoms of stiffness.
Sports Medicine Myths Part 2: Stretching Prevents Injuries
Before you take to the basketball court or engage in an intense workout, chances are you stretch. After all, you have been taught by coaches, peers and even sports medicine doctors that stretching before sports activities or workout routines will prevent injury, but what if what you’ve always been told is wrong?
It may come as a surprise to you, but stretching done before, during or after a workout or sports activity could actually do you more harm than good. (more…)
Sports Medicine Myths Part 1: You Can Do Physical Therapy on Your Own
As an orthopedic specialist, it can be worrisome to hear a patient say, “Well, I tried doing some physical therapy on my own, but it didn’t work. So now I think I need surgery.” One of the most pervasive myths in sports medicine is that a do-it-yourself approach to physical therapy can work. While it’s certainly true that certain stretches or exercises can help you build strength after an injury, there is no replacement for professional physical therapy. (more…)
How Much Exercise is Too Much?
Starting a new exercise program often feels like a challenge, but the thrill of initial success may motivate you to train more and more. Unfortunately, some people begin to exercise too much and cause themselves injury. Jacksonville orthopedic specialists recommend listening to your body to know when you’re exercising too hard. (more…)
What Exactly Are Shin Splints?
Leg pain is a fairly common occurrence for athletes—especially long distance runners. Running puts pressure on the joints, including the hips, knees and ankles, as well as on the feet and legs. Whenever pain develops in the lower legs it is often assumed to be shin splints, but shin splints are actually a specific problem that can develop in the shins, the bones that run along the front of the lower legs.
Shin splints are a sort of overuse injury that develop when inflammation builds up around the soft tissues of the lower leg. The injury can develop in two areas surrounding the shin. When they develop on the outer edge of the mid region of the leg, near the shinbone, they are called anterior shin splints. When they develop on the inside of the leg they are referred to as medial shin splints.
So, What Are Shin Splints?
There is some disagreement among experts as to what exactly causes shin splints to develop. The leading theories include:
- Shin splints may be caused by small tears in muscle that has been pulled off the bone.
- Inflammation in the tissue sheath that wraps around the shin bone.
- Inflammation in the muscles surrounding the shin bone.
Many sport and exercise doctors believe that they are actually caused by a combination of several of these factors. What medical experts do agree on is that shin splints are unique to athletes, they are caused by regular physical activity, and whatever is the primary cause of the pain, the best way to treat shin splints seems to be clear.
Because they are caused by overuse, shin splints are pretty much reserved for regular athletes. They can happen to athletes of any age or expertise level, from youth soccer all the way to professional ball players.
Rest Is Best
Experts agree that the best way to treat shin splints is with a combination of rest, ice and stretching. It is recommended to stop running entirely when shin splints first develop, as they will grow worse over time. Secondly, ice the shins regularly to reduce inflammation in the legs. Doing basic Achilles stretches often helps to ease the pain of shin splints and stretch the muscles and tissues surrounding the shin bone.
If you are going to continue working out while struggling with shin splints, the best thing you can do is wrap the injury. Don’t wait too long before seeking the medical expertise of a sports medicine doctor. The sooner you can get treatment and address the pain, the sooner the pain of shin splints can go away.
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Free Injury Evaluation Clinic
Bumps n’ Bruises is back!
Our sports medicine physicians will be available every Saturday morning through November for –
- Free injury assessment by an expert orthopedic specialist and physical therapist
- Recommended home treatment for simple injuries
- Treatment options and recovery information available for your coach and athletic trainer
- Open to every school and athletic program
There are three convenient locations for you to choose from! All locations are available from 9:00AM to 10:00AM for evaluations.
Brooks Rehabilitation CST
- 10423 Centurion Parkway North, Jacksonville, FL 32256 (Inside the YMCA)
Preferred Physical Therapy Fleming Island
- 1835 Eastwest Parkway, Suite 16, Fleming Island, FL 32003
Atlas Physical Therapy and Sports Medicine St. Johns
- 165 Hampton Point Drive, Suite 3, St. Augustine, FL 32092
The Truth Behind Cracking Your Knuckles
Everyone has done it at least once, and chances are you know someone who is a regular offender. After a few hours of typing away at the keyboard or a long afternoon lifting weights at the gym, a quick movement of the hands delivers an instant feeling of relief as each knuckle performs a quick crack in its place. (more…)
Supplements to Take for Healthier Bones
The American diet is a leading source of obesity and a range of other health problems, including poor bone health. A 2014 study published in the Journal of Bone and Mineral Research found that 54 million Americans older than age 50 are affected by osteoporosis or low bone mass. Having weak bones may increase your risk of injury, resulting in the need for specialized orthopedic treatment to avoid long-lasting effects. Fortunately, no matter what your age, supplementing your diet with important vitamins and minerals can improve bone health. (more…)
5 Ways to Ease Back Pain From Scoliosis
An estimated 5 to 7 million Americans suffer from scoliosis, reports the American Chiropractic Association. This condition is characterized by abnormal curvature of the spine. For most people, the spine is straight and tall to support our body posture. People with scoliosis have a spine that curves more than 10 degrees to the right or left. This spinal curvature contributes to significant back pain but may also negatively affect lung or heart functioning. Addressing the back pain associated with scoliosis is an important way to improve well-being among people who suffer from this condition. (more…)
Is It Safe to Crack Your Own Back?
There’s nothing more satisfying that hearing the popping sounds that travel up and down your spine when you crack your back. But is cracking your own back really safe? Although a crack here and there probably won’t do you any harm, habitually cracking your own back may lead to more serious problems. (more…)
