Whether you’ve suffered an acute injury or have ongoing pain or stress from a chronic illness such as arthritis, you have options when it comes to recovery techniques.
One such style of therapy can work wonders for your physical and mental wellbeing – aquatic therapy.
The Technique
Aquatic therapy is a form of physical therapy, offered in a warm water environment, that facilitates walking, joint and muscle mobility, balance, and reduction in swelling. Not all aquatic therapy sessions are alike! Your physical therapist will assess your strengths and weaknesses and build a program that is specific to your needs, and that will promote functional independence for you to return to your daily activities on land as soon as possible.
The Benefits
Exercising in the water is typically easier to tolerate than land-based exercise. The warmth of the water produces relaxation, decreased muscle tension, and often a reduction in anxiety or fear that may be associated with therapy. The buoyancy of the water allows for decreased stress on your joints, making walking and weight-bearing more comfortable. The hydrostatic pressure of the water on your limbs can help to reduce swelling, therefore allowing better circulation and mobility of the affected joint. For those who struggle with balance, aquatic therapy is a great way to work on stability without the fear of falling on a hard surface.
The Results
Studies have proven that aquatic therapy has great benefits for people with chronic illnesses, such as osteoarthritis. Research from the American Physical Therapy Association found that 72% of sufferers saw marked improvements in pain reduction and 75% in overall joint function as a result of just six weeks of aquatic therapy. A 2014 study of women who suffer from fibromyalgia found that four months of aquatic therapy significantly improved their quality of sleep, cognitive function and physical abilities.
The Opportunities
The best results will come from scheduling an aquatic therapy session with a licensed, trusted professional. If you are interested in aquatic therapy, and want to learn more, check out www.orthopedicinstitutesf.com/services/aquatic-therapy/ or call Orthopedic Institute to schedule an appointment at our physical therapy location inside the GreatLife Woodlake Athletic Club. 605.977.6845 or 1.866.777.7678.
https://i0.wp.com/orthopedicinstitutesf.com/wp-content/uploads/2019/03/OI_BlogPosts_Oct_700x300_AquaticTherapy.jpg?fit=700%2C300&ssl=1300700Christopher Holman/wp-content/uploads/2019/03/OI-logo-main.pngChristopher Holman2016-11-18 16:05:582019-05-09 15:18:54What Is Aquatic Therapy?
Halloween is fast approaching—have you mentally prepared for navigating this holiday in which your kids will be amped for a sugar rush and you’ve got the added pressure of delivering great decorations, costumes and candy at your doorstep?
Well, there are several ways in which you can have a successful Halloween without sacrificing health and safety. Try these on for size.
Candy in Moderation
Here’s the crux of staying healthy and fit amidst a holiday built around gathering as much candy as possible – enjoy in moderation. A good rule of thumb is to have your kids select their three most-wanted pieces of candy once they return home and save the rest for later. You as the parent can set the tone by following the same rules.
Another good route is to feed them a filling, nutritious meal prior to trick-or-treating to curb their appetites for later. (Plus, there are ample opportunities in Sioux Falls for your kids to donate their candy to charities or food banks – have them take a handful of their favorites and then do some good for their community with the rest.)
Trick-or-Treating Ground Rules
You’re the best judge of how old your kids should be before they can head out on the trick-or-treating trek alone, but it’s always a good idea to keep an adult close by when wandering around the neighborhood at night. Make sure you walk through the rules with your kids before they head out so they know how to navigate traffic, unfamiliar houses and sticking with the sidewalk. It’s a good idea to pack a flashlight, a phone or some other form of contacting you for help and information about your name and address in case your child gets lost and asks someone for help.
Pumpkin Precautions
Carving jack-o-lanterns is a pretty important part of many people’s Halloween celebrations, but when it comes to involving your kids, make sure you’re keeping an eye on those cutting utensils. Most pumpkins have enough give that a fairly dull or kid-friendly carver is totally appropriate (maybe skip the high-end cutlery). And when it comes to fire safety, make sure you adequately clean out the innards of your pumpkins and try swapping out your candles for flameless tea lights or glow sticks.
De-Complicate the Costume
Remember that old adage, “take one thing off before leaving the house?” Maybe implement that when it comes to cumbersome Halloween costumes. Skip the clunky costumes that could cause your children to trip and injure themselves like long robes or capes, and avoid heavy masks that could hinder breathing. (And some reflective tape never hurt when it comes to being noticed by drivers.)
Post-Halloween Fitness
It’s inevitable sometimes – the trick-or-treating fest could end with a pretty substantial bellyache among your kids (and possibly even yourself). Here’s a handy trick to get back into the swing of things post-Halloween – make Nov. 1 a day of family physical activity. This year it falls on a Tuesday, so plan on taking a family outing to the park after school or the tennis courts after dinner. (Or maybe even bring a picnic with healthy fruits and vegetables and lean proteins to help your bodies recover from that sugar rush.)
https://i0.wp.com/orthopedicinstitutesf.com/wp-content/uploads/2019/03/OI_BlogPosts_Oct_700x300_SafeHalloween.jpg?fit=700%2C300&ssl=1300700Christopher Holman/wp-content/uploads/2019/03/OI-logo-main.pngChristopher Holman2016-10-27 16:05:582019-05-09 15:19:05A Family Guide to a Healthy, Safe Halloween
Chad Scott, PA for 22 years, tells us about why he loves working at OI, the best part about working with patients, and his favorite movie theatre candy.
How did you decide to become a PA?
I liked science and wanted to use that in a career helping people.
What led you to join the Orthopedic Institute team?
I had a great orthopedic rotation in PA school, and always had interest in this field. I knew several of the PA’s at OI while I was employed at a previous job, and they were helpful in recruiting me to come on board.
What is your favorite part of your job?
Working as part of a tight knit team to take care of our patients.
What do you feel are the strengths of Orthopedic Institute’s PA/PT/OT team?
We have a very strong team of PA’s and therapists who are well trained, work together very well, and have a great work ethic.
What is the best part about working with patients?
I enjoy getting to know them on a personal basis, and feel satisfaction in trying to help the people that come to our office and trust us with their health care. After 22 years as a PA, I still really enjoy helping people!
How do you spend your time when you’re not at Orthopedic Institute?
I spend most of my time with my wife and 3 kids. When I have the time, I enjoy fishing, hunting, hiking or any other outdoor adventure, along with playing hockey, following Hawkeye sports teams, and traveling.
What is your go-to movie theatre snack?
I love popcorn or Mike and Ike’s.
What is your ideal way to spend your birthday?
Going out to dinner with my family, then spending a quiet night at home with them or watch a movie together.
What book is on your night stand?
The Great Santini by Pat Conroy
What is your favorite movie?
Rudy or Braveheart
Who is your favorite musical artist?
Bruce Springsteen
What is your favorite dish to cook?
Beef stir fry
Other than South Dakota, what is your favorite state?
Iowa
Which sports team are you the biggest fan of?
Iowa Hawkeye Football Team
https://i0.wp.com/orthopedicinstitutesf.com/wp-content/uploads/2019/03/OI_BlogPosts_July_700x300_ChadScott.jpg?fit=700%2C300&ssl=1300700Christopher Holman/wp-content/uploads/2019/03/OI-logo-main.pngChristopher Holman2016-10-13 16:05:582019-05-09 15:19:0714 Things You May Not Know About PA Chad Scott
What good is exercise unless it’s fun? Sometimes heading down the street to the gym before work to lift some weights or cranking on that dusty treadmill in the basement just won’t do. It doesn’t hurt your commitment to fitness to keep things relatively interesting. Here is a list of 5 unique sources of physical activity in Sioux Falls.
It so happens Sioux Falls has a few unique ways to get your fill of physical activity – try these on for size.
Slide It Out
Winter is coming up fast. But if you just can’t break yourself of the outdoorsy tendencies in your exercise regimen, never fear – snow sports can be a great source of physical activity. Harvard Medical School estimates the average person can burn 223-266 calories from just 30 minutes of downhill skiing. (Cross-country skiing will do you one better – Men’s Fitness estimates 700-plus calories burned in an hour.)
Believe it or not, even sledding can be a great source of calorie burning – Everyday Health estimates a half hour of sledding burns about 240. (Plus that walk up and down the hill certainly doesn’t hurt.)
Balance It Out
At some point or another we’ve probably all tried our hand at yoga (and if not, you’ve probably at least done some yoga-like contorting of some kind to reach a high shelf or wrangle your children), but there are also plentiful ways to incorporate dancing into your balance- and flexibility-building. Dance such as ballet is a great way to build lean muscle and improve your posture. Best of all? You can do this at home – free up some space in the house and try out some of your moves.
Run It Out
Once that snow hits, it doesn’t mean your running regimen has to end. It just means it needs a few tweaks. Try out snow sprints and lunges on non-icy surfaces, such as grassy areas, once the snow falls. Water-resistant trainers or hiking shoes typically work best for this style of physical activity. Add running, jogging, jumping or even old-fashioned “playing in the snow” to get pumped up and burn some calories all winter long.
Swim It Out
The new Midco Aquatic Center is open, so if hitting the pool is more your speed, check out some of the brand-new opportunities to get fit in the water. There are several classes on the docket for the center, including 60-minute, high-intensity “Aqua Gym” classes and even water biking (the name alone should intrigue you). Keep posted on the latest offerings here.
Move It Out
Once the snow hits the ground, that’s no excuse to rest on your laurels. Sioux Falls offers chances to break a sweat even when the weather gets a little brisker. Keep an eye out for opportunities to go instructor-led snowshoeing. The Sioux Falls Parks & Recreation department has planned hikes near Tuthill Park in the coming months. There are also plenty of opportunities to make use of Sioux Falls’ many free ice rinks all winter long, if skating is more your speed.
(And if you need something a little more low-key and temperature-controlled, may we suggest a brisk mall-walking experience? The Western or Empire Malls in particular is home to some pretty devoted mall-walkers, an activity that can burn 120-200 calories per hour, depending on your intensity.)
Pro tip: For all you TV fans (a group that increases exponentially during the cold months), make commercial time an opportunity by skipping the fast forward button and doing some sit-ups or lunges during the break. And if binge-watching is more your thing, make a point of doing some plans or trips up and down the stairs between each episode.
https://i0.wp.com/orthopedicinstitutesf.com/wp-content/uploads/2019/03/OI_BlogPosts_Oct_700x300_PhysicalActivitySF_2.jpg?fit=700%2C300&ssl=1300700Christopher Holman/wp-content/uploads/2019/03/OI-logo-main.pngChristopher Holman2016-10-07 16:05:582023-07-03 10:31:485 Unique Sources of Physical Activity in Sioux Falls
Whether it’s the summertime cabin fever that spurs you to send your kids out of doors or the after-school energy burst, there are ample opportunities year-round for your children to clock some outdoors time. And if you remember the importance of safety, these outdoor times can be a positive, healthy experience.
Don’t forget to keep the following tips in mind before you send your kids out the door for some outside time.
Gear
When it comes to hitting the outdoors, whether it’s a nature hike, an organized bike ride or just a trip to a local park, it’s important your kids are outfitted with appropriate equipment and gear. First things first – if there’s a chance of rain and it’s going to be an extended time spent outside, make sure they’ve got waterproof clothing handy. Same goes for cold weather – make sure appropriate dress is utilized. Sickness often comes as a result of excess exposure to the elements.
If you’re stepping up your activities (i.e., skateboarding, biking, rollerblading, etc.) then you need to get used to sending them on their way with helmets, kneepads, elbow pads and the like. Johns Hopkins estimates that the No. 1 most common injury sustained on bikes, skates, scooters or skateboards is head injury – and 55 percent of children don’t wear helmets. Don’t let your kids be part of that statistic!
Plant Life
There are plenty of mantras we were all taught when we were kids (“Leaves of three, don’t bother me.”), and the sentiment still stands. When your kids are hitting the outdoors, make sure they (or you, if you’re accompanying) know how to identify harmful native plants. Poison oak and ivy can be identified by their leaves and ragweed, fairly common in the area, has a pretty distinctive look too. These types of plants can cause painful and prolonged rashes or can be packed with pollen or other allergic irritants. (Pro tip: Send a placard along with your kid with a cheat sheet on identifying harmful plant life – to pique their interest, turn it into a game!)
Wildlife
In South Dakota, we’re no strangers to bugs. But when bugs bite, they can carry and transfer a variety of potential problems on to your kids. Make sure that whether you’re accompanying your child or not, adequate insect repellant is on-hand – bite-transferred illnesses like West Nile virus and Lyme disease can have ongoing and severe effects. Additionally, long-sleeved shirts and pants are best when it comes to venturing into areas rife with bugs, such as wooded areas and near bodies of water.
Urban Outdoors
Safety isn’t restricted just to being in nature, either. If you reside in the city, there are still important outdoor precautions to take. A lot of the gear and plant life tips above still apply, as well as making sure your children have your address and phone number on them in case of getting turned around or lost and clear rules set forth on how far they’re allowed to travel and with whom. It’s best to keep your kids within eyeshot or earshot when in a high-traffic area in a city. These are basic, no-nonsense rules of thumb – but a reminder never hurts.
Injury
But what about injury? Are you able to easily identify injuries (or at the very least get in touch with someone who does)? A study from the National Electronic Injury Surveillance System (NEISS) found that fractures (36%), contusions (20%) and lacerations (17%) were among the most common injuries sustained on playgrounds and park equipment. An additional study from the Consumer Product Safety Commission (CPSC) cited climbing equipment (23%), swings (22%) and slides (17%) as the most common playground mainstays to cause injury. Make sure that you know the steps to take if a tumble occurs, and keep a good eye on your younger kids when they’re out and about at the park or playground.
And when it comes to injury your team at Orthopedic Institute has you covered – set up an appointment once injuries like broken bones occur.
https://i0.wp.com/orthopedicinstitutesf.com/wp-content/uploads/2019/03/OI_BlogPosts_Oct_700x300_5SafetyTips.jpg?fit=700%2C300&ssl=1300700Christopher Holman/wp-content/uploads/2019/03/OI-logo-main.pngChristopher Holman2016-09-30 16:05:582019-05-09 15:19:105 Outdoor Safety Tips for Parents
Most parents, especially those with active children, believe that the benefits of sports and consistent activity far outweigh the risks. School sports can teach children leadership skills, team participation and make them more engaged in school. However, parents of active children and teenagers should always be sensitive to the potential for injury, especially concussions or other traumatic brain injuries.
Read on for the top five things about concussions we believe every parent should know.
It’s not just football.
When people think about concussions, the first thing that comes to mind is often football. And while it is true that concussions occur most often in football, sports like hockey, girl’s soccer, girl’s basketball and lacrosse all follow closely behind. In fact, studies show that girls playing high school soccer suffer concussions 68 percent more often then their male counterparts. So be sure to keep an eye out for concussion symptoms in your children, no matter their gender or chosen sport.
Concussions can have varying symptoms.
Dizziness, headaches and nausea are some of the most common concussion symptoms. Some coaches or parents ask their children how they are feeling before they seek medical attention. But your child may not be able to accurately report how he or she is feeling. If your child isn’t reporting any symptoms but is moving listlessly or has problems balancing, you should talk to a medical professional.
“Mental rest” doesn’t just refer to homework.
After children are diagnosed with concussion, they are often placed on mental rest. Because concussion impacts your child’s cognitive function, engaging in activities that require a large amount of thinking or mental work may make his or her concussion symptoms worse. However, cognitive rest doesn’t just refer to school-work or exercise. It is best to stay away from large amounts of reading, computers, television, chores, social visits or trips. Your child should focus on rest, sleep and recovering.
Children should stop playing immediately after a hit to the head.
In one 2015 survey, almost 50 percent of parents and coaches said they would allow children to get right back in the game or wait out for 15 minutes and then return to play. However, doctors recommend that, after any head hit, players not return to play until after being seen by a doctor. Without the right care, concussion symptoms can last weeks or months.
There are ways to reduce the risk of concussion.
Concussion most often happens by accident, and there is nothing to be done to prevent it. However, there are ways to limit your family’s risk. For example, your family should always wear seatbelts when riding in the car. Even if only riding or playing casually around your neighborhood, your children should be wearing the proper protective gear (i.e, helmets for biking and skating).
It can be incredibly difficult to diagnose concussion without talking to a doctor first. That is why, as we move back into school sports season, we recommend that you contact a medical professional at the first sign of concussion. If you have a student athlete who has recently suffered an injury, visit our Saturday Morning Sports Clinic at Orthopedic Institute.
https://i0.wp.com/orthopedicinstitutesf.com/wp-content/uploads/2019/03/oi_blogposts_5thingsconcussions_700x300.jpg?fit=700%2C300&ssl=1300700Christopher Holman/wp-content/uploads/2019/03/OI-logo-main.pngChristopher Holman2016-09-15 16:05:582019-05-09 15:19:125 Things About Concussions Every Parent Should Know
Everyone knows that school sports are a great way for kids to develop physical skills, exercise, make new friends, have fun, and learn to be a team member. But there are other benefits you may not even be aware of.
Read on for the top 5 things your child can gain by participating in school sports.
Leadership Skills
As students advance through the ranks of the high school team, they learn valuable leadership skills. Senior athletes are expected to encourage younger team members and hold them accountable. They set an example and often provide advice and guidance both on and off the field. These leadership skills can serve your children well as they grow into adulthood.
Improved Academics
Some parents worry that participation in sports and other extracurriculars will detract from their child’s academic performance. In reality, the opposite has been proven to be true. Sports participation is associated with higher GPAs and lower drop-out rates than their non-athlete peers. Some studies have found that students who were active in sports like soccer or football (even skateboarding!) performed 10 percent better in core subjects.
Positive Mentors
High school athletics are filled with positive mentors, from the coaches and athletic trainers on the sidelines to the leaders on the team. Students are taught important lessons about hard work, respect and good sportsmanship. Early experiences with mentors like these help shape student athletes in positive ways for the rest of their lives.
Time Management
Practice and games do take up plenty of a student’s time, leaving less time for school work and other activities. Athletes must learn time management skills if they are to get everything finished. These time management skills can come in handy for college or full-time employment.
Build Healthy Habits That Will Last a Lifetime
Did you know that children who participate in sports are more likely to be active as adults? The benefits of consistent activity can include having stronger muscles and bones, decreasing the risk of developing type 2 diabetes, lowering blood pressure and a general better outlook on life.
School sports aren’t just enormously fun: they can teach your child lessons that can carry them successfully through life. If you’re looking for more support, Orthopedic Institute is proud to support high school athletes.
https://i0.wp.com/orthopedicinstitutesf.com/wp-content/uploads/2019/03/OI_BlogPosts_Sept_700x300_5ThingsKidsLearnSchoolSports.jpg?fit=700%2C300&ssl=1300700Christopher Holman/wp-content/uploads/2019/03/OI-logo-main.pngChristopher Holman2016-09-08 16:05:582020-01-15 21:45:015 Things Kids Learn From School Sports
This week, we’re meeting two of our premier physical therapists: Aaron Olson and Paul Kreber. Aaron and Paul are part of our strong PT team, both in-house at Orthopedic Institute, as well as off-site at the OI/D1 Sports Training Institute.
Read on to learn more about their favorite things about working at OI and what they would tell every patient before they walk in their office doors.
Paul Kreber, PT, MS, SCS, CAFS
Physical Therapist
Bachelor of Science, South Dakota State University
Master of Science, University of South Dakota, PT, MS,
Sports Clinical Specialist (SCS) , One of Only Five in the State of South Dakota
Certification in Applied Functional Science (CAFS)
Aaron Olson, DPT, OCS, ATC, CSCS, SFMA, FMSC
Physical Therapist
Board Certified Specialist in Orthopedics (OCS)
Bachelor of Arts, Northwestern College
Doctorate of Physical Therapy, University of Nebraska Medical Center
Certified Strength and Conditioning Specialist (CSCS)
Functional Movement Systems Certification (FMSC)
Selective Functional Movement Assessment (SFMA)
How did you decide to become a PT?
AO: I got my leg stuck in an auger the summer before my freshman year in high school. I tore it up pretty good and had to do physical therapy for the first time in my life. I had an awesome PT that I am still in touch with, and he got me ready to play basketball later that fall.
PK: Once I figured out in high school that I wasn’t going to become a professional athlete, I started looking into careers that would allow me to possibly work with an athletic population. I liked the idea of an active job and, in a way, to promote ways to improve the health and wellbeing of others. Physical therapy became a natural fit.
What led you to join the Orthopedic Institute team?
AO: I was looking for a place that really valued its patients. Several places seemed to only care about numbers, since they would schedule me with a patient every 15 minutes. Orthopedic Institute purposely allows me more one-on-one time with each of my patients, which I believe allows better outcomes for them. I was also looking for a place where I would be able to continue to use my athletic training background. By working with OI, I am able to help cover local, high-school events.
PK: More than seven years ago I had the opportunity to join Orthopedic Institute in a rather unusual circumstance. A good friend of mine suffered an injury and, while rehabbing at OI, found out that OI was looking to hire another physical therapist. He contacted me, which led to a phone call to Brad Pfeifle, VP of Sports Medicine. An unfortunate situation for my friend ended up being extremely beneficial to me.
What is your favorite part of your job?
AO: The best part of my job is seeing my patients get back to doing the things they love to do in life, whether it be playing sports, working out or just going for a walk without pain.
PK: There are several factors I enjoy, but by far the best is that my job allows me to meet so many different people within not only the immediate Sioux Falls region, but also across the state of South Dakota and beyond. Everyone has a unique story. It is very rewarding to be in a position where you are helping people of all ages and walks of life through challenging circumstances.
What do you feel are the strengths of Orthopedic Institute’s PT team?
AO: We are able to collaborate in order to best serve our patients. The collective knowledge that our team possesses is very extensive and includes a wide range of areas. If I can’t solve a problem, or have a question I can’t answer, I know one of my coworkers will be able to help me.
PK: I am also very fortunate to be surrounded by committed colleagues that want to do what is best for their clients. Several, including myself, have advanced certifications that demonstrate a commitment serving our client base. I have also found it incredibly beneficial to have such direct interactions with physicians. I have worked in a variety of settings throughout my career. Orthopedic Institute delivers, hands-down, the most comprehensive and complete type of medical care.
What is the best part about working with patients?
AO: The best part of working with patients is the same as my favorite part of working at OI. I love helping my patients improve and reach their goals.
PK: The best part of working with patients is assisting them through the recovery process. Whether it is a young athlete attempting to return to a school sport, or a senior citizen recuperating from a knee replacement, I get to hopefully experience the final product as clients return to prior function.
If you could tell every patient one thing before they came in, what would it be?
AO: I can’t fix you. My job is to empower you with the tools and education you need so that you are able to reach your goals and also maintain the gains that are made throughout your rehab process through your life.
PK: Trust the rehab process. Be patient. Perform your home program. Recovery, whether it is from an injury, accident, general wear and tear or surgery, takes time. The body needs time to heal, and everyone heals at a different rate. Try not to compare your situation to others’, as everyone’s circumstances will be different.
How do you spend your time when you’re not at Orthopedic Institute?
AO: Hunting, fishing, dog training, playing basketball, working out, reading and spending time with my wife, friends and family
What is your go-to movie theatre snack?
AO: Actually, I don’t remember the last time I got a snack at the movie other than a Coke – I’m kind of a health nut.
What is one thing people would be surprised to learn about you?
AO: I studied abroad in Ecuador when I was a senior in college.
PK: People may be surprised to learn that I taught high school chemistry and coached at Sioux Falls O’Gorman High School for five years prior to attending PT school at the University of South Dakota.
https://i0.wp.com/orthopedicinstitutesf.com/wp-content/uploads/2019/03/OI_BlogPosts_August_700x300_AaronOlsenandPaulQuestions.jpg?fit=700%2C300&ssl=1300700Christopher Holman/wp-content/uploads/2019/03/OI-logo-main.pngChristopher Holman2016-08-25 16:05:582019-05-09 15:19:169 Questions with PTs Aaron Olson and Paul Kreber
Remember how your parents and teachers used to always tell you, “You need more calcium in your diet—it’ll give you strong bones.” Well, on this point, they were overwhelmingly right. Those words you’ve been hearing for years are most definitely some you should be adopting.
Osteoporosis is a disease that can affect any age, sex or race – regardless of what you may have heard – so it’s important to work toward prevention early and often. This means making good choices and instilling good habits at as young an age as possible. (And if it’s already set in for you, don’t worry – you can still take steps to treat it and keep the effects of low bone density at bay.)
Here are just a few simple ways that a person can combat the effects osteoporosis or weakened bones.
Nutrition
This one is a gimme for most—calcium is a key ingredient of preventing and treating low-density bones. But this doesn’t just mean milk and dairy products (though they are a great source of this crucial nutrient). Beans, particularly white beans, are high in calcium and certain types of fish, namely salmon, pack a lot of the nutrient in a serving. And if you’re feeling adventurous, bok choy and even seaweed can work wonders for your calcium intake.
What’s often forgotten, though, is that foods rich in Vitamin D also go a long way toward preventing and treating osteoporosis. This vitamin helps your body absorb calcium, so it’s a critical part of the process. Luckily, many of these same foods that are rich in calcium are also rich in Vitamin D, such as salmon and dairy products. You can also get some extra D through orange juice, eggs and a few extra rays (within reason and utilizing sunblock protection, of course).
Exercise
Your bones get stronger the more you use them – particularly if you make it a habit at a young age. Limit your time being sedentary on the couch and take opportunities to exercise regularly. And even if strenuous exercise isn’t your thing or if you’re not physically up to the task, weight-bearing exercise, from tennis to stair-climbing to general walking, can get you the regular strengthening you need.
Habits
Like with many other health problems, osteoporosis is only heightened by poor habits, such as smoking and excessive drinking. Limiting your alcohol consumption and tobacco smoking keeps these habits from damaging your bone cells, weakening them and opening them up to fracture.
Breakage
Decreasing your risk of falling or injury is always a good idea – weakened bones are all the more prone to fractures and other breakage. Work on exercises that improve your balance and remove any obstructions from your daily routes and paths. As you get older, your bones will naturally weaken, so this becomes even more important with age. Luckily, if you’ve taken these other steps to make your bone cells stronger, breakage is less and less likely, even in the event of a fall.
Don’t Forget
With one in two women and one in four men coming down with osteoporosis (and the added stress that hereditary genes and lifestyle choices add to your odds), take your health into your own hands. These basic changes to your daily habits will limit pain, decrease your days off from work due to injury, reduce your healthcare expenses and keep you moving healthfully.
Source: Bone and Joint Initiative USA
https://i0.wp.com/orthopedicinstitutesf.com/wp-content/uploads/2019/03/OI_BlogPosts_August_700x300_BoneHealth.jpg?fit=700%2C300&ssl=1300700Christopher Holman/wp-content/uploads/2019/03/OI-logo-main.pngChristopher Holman2016-08-19 16:05:582019-05-09 15:19:19Bone Fractures & Osteoporosis: Simple Tips for Prevention and Treatment
The anterior approach to total hip replacement has emerged as a practical alternative to the posterior approach that most surgeons still use. Although it has been in use to some degree since the 1980s, new instrumentation allowing it to be performed using smaller incisions has made it increasingly sought after.
Called the anterior hip replacement, this procedure involves the surgeon making a four-inch incision through the front of the leg, rather than the back (the entry point for the more conventional posterior hip replacement surgery). Frontal entry makes it possible to reach the joint by separating the muscles rather than cutting through them and reattaching them (used in the posterior approach). By keeping the muscles intact, the Anterior Approach may allow for less pain, faster recovery, quicker stability and fewer post-operative restrictions.
Although each patient responds differently, studies have shown the potential benefits of the Anterior Approach.
Accelerated recovery time is possible because key muscles are not detached during the operation.
Potential for fewer restrictions during recovery. This procedure seeks to help patients more freely bend their hip and bear their full weight immediately or soon after surgery.
Possible reduced scarring because the technique allows for one relatively small incision. Since the incision is on the front side of the leg, you may be spared from the pain of sitting on scar tissue.
Potential for stability of the implant sooner after surgery, resulting in part from the fact that they key muscles and tissues are not being disturbed during the operation.
The Anterior Approach requires less tissue disruption, which may lead to faster rehabilitation.
We have four physicians at Orthopedic Institute who perform the Anterior Approach to hip replacement.
To schedule an appointment with Dr. Adler, McKenzie, Rothrock or Suga, please call 1-888-331-5890.
What Is Aquatic Therapy?
/in Aquatic Therapy, Pain Management /by Christopher HolmanWhether you’ve suffered an acute injury or have ongoing pain or stress from a chronic illness such as arthritis, you have options when it comes to recovery techniques.
One such style of therapy can work wonders for your physical and mental wellbeing – aquatic therapy.
The Technique
Aquatic therapy is a form of physical therapy, offered in a warm water environment, that facilitates walking, joint and muscle mobility, balance, and reduction in swelling. Not all aquatic therapy sessions are alike! Your physical therapist will assess your strengths and weaknesses and build a program that is specific to your needs, and that will promote functional independence for you to return to your daily activities on land as soon as possible.
The Benefits
Exercising in the water is typically easier to tolerate than land-based exercise. The warmth of the water produces relaxation, decreased muscle tension, and often a reduction in anxiety or fear that may be associated with therapy. The buoyancy of the water allows for decreased stress on your joints, making walking and weight-bearing more comfortable. The hydrostatic pressure of the water on your limbs can help to reduce swelling, therefore allowing better circulation and mobility of the affected joint. For those who struggle with balance, aquatic therapy is a great way to work on stability without the fear of falling on a hard surface.
The Results
Studies have proven that aquatic therapy has great benefits for people with chronic illnesses, such as osteoarthritis. Research from the American Physical Therapy Association found that 72% of sufferers saw marked improvements in pain reduction and 75% in overall joint function as a result of just six weeks of aquatic therapy. A 2014 study of women who suffer from fibromyalgia found that four months of aquatic therapy significantly improved their quality of sleep, cognitive function and physical abilities.
The Opportunities
The best results will come from scheduling an aquatic therapy session with a licensed, trusted professional. If you are interested in aquatic therapy, and want to learn more, check out www.orthopedicinstitutesf.com/services/aquatic-therapy/ or call Orthopedic Institute to schedule an appointment at our physical therapy location inside the GreatLife Woodlake Athletic Club. 605.977.6845 or 1.866.777.7678.
A Family Guide to a Healthy, Safe Halloween
/in Orthopedic Institute /by Christopher HolmanHalloween is fast approaching—have you mentally prepared for navigating this holiday in which your kids will be amped for a sugar rush and you’ve got the added pressure of delivering great decorations, costumes and candy at your doorstep?
Well, there are several ways in which you can have a successful Halloween without sacrificing health and safety. Try these on for size.
Candy in Moderation
Here’s the crux of staying healthy and fit amidst a holiday built around gathering as much candy as possible – enjoy in moderation. A good rule of thumb is to have your kids select their three most-wanted pieces of candy once they return home and save the rest for later. You as the parent can set the tone by following the same rules.
Another good route is to feed them a filling, nutritious meal prior to trick-or-treating to curb their appetites for later. (Plus, there are ample opportunities in Sioux Falls for your kids to donate their candy to charities or food banks – have them take a handful of their favorites and then do some good for their community with the rest.)
Trick-or-Treating Ground Rules
You’re the best judge of how old your kids should be before they can head out on the trick-or-treating trek alone, but it’s always a good idea to keep an adult close by when wandering around the neighborhood at night. Make sure you walk through the rules with your kids before they head out so they know how to navigate traffic, unfamiliar houses and sticking with the sidewalk. It’s a good idea to pack a flashlight, a phone or some other form of contacting you for help and information about your name and address in case your child gets lost and asks someone for help.
Pumpkin Precautions
Carving jack-o-lanterns is a pretty important part of many people’s Halloween celebrations, but when it comes to involving your kids, make sure you’re keeping an eye on those cutting utensils. Most pumpkins have enough give that a fairly dull or kid-friendly carver is totally appropriate (maybe skip the high-end cutlery). And when it comes to fire safety, make sure you adequately clean out the innards of your pumpkins and try swapping out your candles for flameless tea lights or glow sticks.
De-Complicate the Costume
Remember that old adage, “take one thing off before leaving the house?” Maybe implement that when it comes to cumbersome Halloween costumes. Skip the clunky costumes that could cause your children to trip and injure themselves like long robes or capes, and avoid heavy masks that could hinder breathing. (And some reflective tape never hurt when it comes to being noticed by drivers.)
Post-Halloween Fitness
It’s inevitable sometimes – the trick-or-treating fest could end with a pretty substantial bellyache among your kids (and possibly even yourself). Here’s a handy trick to get back into the swing of things post-Halloween – make Nov. 1 a day of family physical activity. This year it falls on a Tuesday, so plan on taking a family outing to the park after school or the tennis courts after dinner. (Or maybe even bring a picnic with healthy fruits and vegetables and lean proteins to help your bodies recover from that sugar rush.)
14 Things You May Not Know About PA Chad Scott
/in Orthopedic Institute /by Christopher HolmanChad Scott, PA for 22 years, tells us about why he loves working at OI, the best part about working with patients, and his favorite movie theatre candy.
How did you decide to become a PA?
I liked science and wanted to use that in a career helping people.
What led you to join the Orthopedic Institute team?
I had a great orthopedic rotation in PA school, and always had interest in this field. I knew several of the PA’s at OI while I was employed at a previous job, and they were helpful in recruiting me to come on board.
What is your favorite part of your job?
Working as part of a tight knit team to take care of our patients.
What do you feel are the strengths of Orthopedic Institute’s PA/PT/OT team?
We have a very strong team of PA’s and therapists who are well trained, work together very well, and have a great work ethic.
What is the best part about working with patients?
I enjoy getting to know them on a personal basis, and feel satisfaction in trying to help the people that come to our office and trust us with their health care. After 22 years as a PA, I still really enjoy helping people!
How do you spend your time when you’re not at Orthopedic Institute?
I spend most of my time with my wife and 3 kids. When I have the time, I enjoy fishing, hunting, hiking or any other outdoor adventure, along with playing hockey, following Hawkeye sports teams, and traveling.
What is your go-to movie theatre snack?
I love popcorn or Mike and Ike’s.
What is your ideal way to spend your birthday?
Going out to dinner with my family, then spending a quiet night at home with them or watch a movie together.
What book is on your night stand?
The Great Santini by Pat Conroy
What is your favorite movie?
Rudy or Braveheart
Who is your favorite musical artist?
Bruce Springsteen
What is your favorite dish to cook?
Beef stir fry
Other than South Dakota, what is your favorite state?
Iowa
Which sports team are you the biggest fan of?
Iowa Hawkeye Football Team
5 Unique Sources of Physical Activity in Sioux Falls
/in Orthopedic Institute, Sports Medicine /by Christopher HolmanWhat good is exercise unless it’s fun? Sometimes heading down the street to the gym before work to lift some weights or cranking on that dusty treadmill in the basement just won’t do. It doesn’t hurt your commitment to fitness to keep things relatively interesting. Here is a list of 5 unique sources of physical activity in Sioux Falls.
It so happens Sioux Falls has a few unique ways to get your fill of physical activity – try these on for size.
Slide It Out
Winter is coming up fast. But if you just can’t break yourself of the outdoorsy tendencies in your exercise regimen, never fear – snow sports can be a great source of physical activity. Harvard Medical School estimates the average person can burn 223-266 calories from just 30 minutes of downhill skiing. (Cross-country skiing will do you one better – Men’s Fitness estimates 700-plus calories burned in an hour.)
Believe it or not, even sledding can be a great source of calorie burning – Everyday Health estimates a half hour of sledding burns about 240. (Plus that walk up and down the hill certainly doesn’t hurt.)
Balance It Out
At some point or another we’ve probably all tried our hand at yoga (and if not, you’ve probably at least done some yoga-like contorting of some kind to reach a high shelf or wrangle your children), but there are also plentiful ways to incorporate dancing into your balance- and flexibility-building. Dance such as ballet is a great way to build lean muscle and improve your posture. Best of all? You can do this at home – free up some space in the house and try out some of your moves.
Run It Out
Once that snow hits, it doesn’t mean your running regimen has to end. It just means it needs a few tweaks. Try out snow sprints and lunges on non-icy surfaces, such as grassy areas, once the snow falls. Water-resistant trainers or hiking shoes typically work best for this style of physical activity. Add running, jogging, jumping or even old-fashioned “playing in the snow” to get pumped up and burn some calories all winter long.
Swim It Out
The new Midco Aquatic Center is open, so if hitting the pool is more your speed, check out some of the brand-new opportunities to get fit in the water. There are several classes on the docket for the center, including 60-minute, high-intensity “Aqua Gym” classes and even water biking (the name alone should intrigue you). Keep posted on the latest offerings here.
Move It Out
Once the snow hits the ground, that’s no excuse to rest on your laurels. Sioux Falls offers chances to break a sweat even when the weather gets a little brisker. Keep an eye out for opportunities to go instructor-led snowshoeing. The Sioux Falls Parks & Recreation department has planned hikes near Tuthill Park in the coming months. There are also plenty of opportunities to make use of Sioux Falls’ many free ice rinks all winter long, if skating is more your speed.
(And if you need something a little more low-key and temperature-controlled, may we suggest a brisk mall-walking experience? The Western or Empire Malls in particular is home to some pretty devoted mall-walkers, an activity that can burn 120-200 calories per hour, depending on your intensity.)
Pro tip: For all you TV fans (a group that increases exponentially during the cold months), make commercial time an opportunity by skipping the fast forward button and doing some sit-ups or lunges during the break. And if binge-watching is more your thing, make a point of doing some plans or trips up and down the stairs between each episode.
5 Outdoor Safety Tips for Parents
/in Fractures and Trauma /by Christopher HolmanWhether it’s the summertime cabin fever that spurs you to send your kids out of doors or the after-school energy burst, there are ample opportunities year-round for your children to clock some outdoors time. And if you remember the importance of safety, these outdoor times can be a positive, healthy experience.
Don’t forget to keep the following tips in mind before you send your kids out the door for some outside time.
Gear
When it comes to hitting the outdoors, whether it’s a nature hike, an organized bike ride or just a trip to a local park, it’s important your kids are outfitted with appropriate equipment and gear. First things first – if there’s a chance of rain and it’s going to be an extended time spent outside, make sure they’ve got waterproof clothing handy. Same goes for cold weather – make sure appropriate dress is utilized. Sickness often comes as a result of excess exposure to the elements.
If you’re stepping up your activities (i.e., skateboarding, biking, rollerblading, etc.) then you need to get used to sending them on their way with helmets, kneepads, elbow pads and the like. Johns Hopkins estimates that the No. 1 most common injury sustained on bikes, skates, scooters or skateboards is head injury – and 55 percent of children don’t wear helmets. Don’t let your kids be part of that statistic!
Plant Life
There are plenty of mantras we were all taught when we were kids (“Leaves of three, don’t bother me.”), and the sentiment still stands. When your kids are hitting the outdoors, make sure they (or you, if you’re accompanying) know how to identify harmful native plants. Poison oak and ivy can be identified by their leaves and ragweed, fairly common in the area, has a pretty distinctive look too. These types of plants can cause painful and prolonged rashes or can be packed with pollen or other allergic irritants. (Pro tip: Send a placard along with your kid with a cheat sheet on identifying harmful plant life – to pique their interest, turn it into a game!)
Wildlife
In South Dakota, we’re no strangers to bugs. But when bugs bite, they can carry and transfer a variety of potential problems on to your kids. Make sure that whether you’re accompanying your child or not, adequate insect repellant is on-hand – bite-transferred illnesses like West Nile virus and Lyme disease can have ongoing and severe effects. Additionally, long-sleeved shirts and pants are best when it comes to venturing into areas rife with bugs, such as wooded areas and near bodies of water.
Urban Outdoors
Safety isn’t restricted just to being in nature, either. If you reside in the city, there are still important outdoor precautions to take. A lot of the gear and plant life tips above still apply, as well as making sure your children have your address and phone number on them in case of getting turned around or lost and clear rules set forth on how far they’re allowed to travel and with whom. It’s best to keep your kids within eyeshot or earshot when in a high-traffic area in a city. These are basic, no-nonsense rules of thumb – but a reminder never hurts.
Injury
But what about injury? Are you able to easily identify injuries (or at the very least get in touch with someone who does)? A study from the National Electronic Injury Surveillance System (NEISS) found that fractures (36%), contusions (20%) and lacerations (17%) were among the most common injuries sustained on playgrounds and park equipment. An additional study from the Consumer Product Safety Commission (CPSC) cited climbing equipment (23%), swings (22%) and slides (17%) as the most common playground mainstays to cause injury. Make sure that you know the steps to take if a tumble occurs, and keep a good eye on your younger kids when they’re out and about at the park or playground.
And when it comes to injury your team at Orthopedic Institute has you covered – set up an appointment once injuries like broken bones occur.
5 Things About Concussions Every Parent Should Know
/in Sports Medicine /by Christopher HolmanMost parents, especially those with active children, believe that the benefits of sports and consistent activity far outweigh the risks. School sports can teach children leadership skills, team participation and make them more engaged in school. However, parents of active children and teenagers should always be sensitive to the potential for injury, especially concussions or other traumatic brain injuries.
Read on for the top five things about concussions we believe every parent should know.
It’s not just football.
When people think about concussions, the first thing that comes to mind is often football. And while it is true that concussions occur most often in football, sports like hockey, girl’s soccer, girl’s basketball and lacrosse all follow closely behind. In fact, studies show that girls playing high school soccer suffer concussions 68 percent more often then their male counterparts. So be sure to keep an eye out for concussion symptoms in your children, no matter their gender or chosen sport.
Concussions can have varying symptoms.
Dizziness, headaches and nausea are some of the most common concussion symptoms. Some coaches or parents ask their children how they are feeling before they seek medical attention. But your child may not be able to accurately report how he or she is feeling. If your child isn’t reporting any symptoms but is moving listlessly or has problems balancing, you should talk to a medical professional.
“Mental rest” doesn’t just refer to homework.
After children are diagnosed with concussion, they are often placed on mental rest. Because concussion impacts your child’s cognitive function, engaging in activities that require a large amount of thinking or mental work may make his or her concussion symptoms worse. However, cognitive rest doesn’t just refer to school-work or exercise. It is best to stay away from large amounts of reading, computers, television, chores, social visits or trips. Your child should focus on rest, sleep and recovering.
Children should stop playing immediately after a hit to the head.
In one 2015 survey, almost 50 percent of parents and coaches said they would allow children to get right back in the game or wait out for 15 minutes and then return to play. However, doctors recommend that, after any head hit, players not return to play until after being seen by a doctor. Without the right care, concussion symptoms can last weeks or months.
There are ways to reduce the risk of concussion.
Concussion most often happens by accident, and there is nothing to be done to prevent it. However, there are ways to limit your family’s risk. For example, your family should always wear seatbelts when riding in the car. Even if only riding or playing casually around your neighborhood, your children should be wearing the proper protective gear (i.e, helmets for biking and skating).
It can be incredibly difficult to diagnose concussion without talking to a doctor first. That is why, as we move back into school sports season, we recommend that you contact a medical professional at the first sign of concussion. If you have a student athlete who has recently suffered an injury, visit our Saturday Morning Sports Clinic at Orthopedic Institute.
5 Things Kids Learn From School Sports
/in Orthopedic Institute, Sports Medicine /by Christopher HolmanEveryone knows that school sports are a great way for kids to develop physical skills, exercise, make new friends, have fun, and learn to be a team member. But there are other benefits you may not even be aware of.
Read on for the top 5 things your child can gain by participating in school sports.
Leadership Skills
As students advance through the ranks of the high school team, they learn valuable leadership skills. Senior athletes are expected to encourage younger team members and hold them accountable. They set an example and often provide advice and guidance both on and off the field. These leadership skills can serve your children well as they grow into adulthood.
Improved Academics
Some parents worry that participation in sports and other extracurriculars will detract from their child’s academic performance. In reality, the opposite has been proven to be true. Sports participation is associated with higher GPAs and lower drop-out rates than their non-athlete peers. Some studies have found that students who were active in sports like soccer or football (even skateboarding!) performed 10 percent better in core subjects.
Positive Mentors
High school athletics are filled with positive mentors, from the coaches and athletic trainers on the sidelines to the leaders on the team. Students are taught important lessons about hard work, respect and good sportsmanship. Early experiences with mentors like these help shape student athletes in positive ways for the rest of their lives.
Time Management
Practice and games do take up plenty of a student’s time, leaving less time for school work and other activities. Athletes must learn time management skills if they are to get everything finished. These time management skills can come in handy for college or full-time employment.
Build Healthy Habits That Will Last a Lifetime
Did you know that children who participate in sports are more likely to be active as adults? The benefits of consistent activity can include having stronger muscles and bones, decreasing the risk of developing type 2 diabetes, lowering blood pressure and a general better outlook on life.
School sports aren’t just enormously fun: they can teach your child lessons that can carry them successfully through life. If you’re looking for more support, Orthopedic Institute is proud to support high school athletes.
9 Questions with PTs Aaron Olson and Paul Kreber
/in Orthopedic Institute, Sports Medicine /by Christopher HolmanThis week, we’re meeting two of our premier physical therapists: Aaron Olson and Paul Kreber. Aaron and Paul are part of our strong PT team, both in-house at Orthopedic Institute, as well as off-site at the OI/D1 Sports Training Institute.
Read on to learn more about their favorite things about working at OI and what they would tell every patient before they walk in their office doors.
How did you decide to become a PT?
AO: I got my leg stuck in an auger the summer before my freshman year in high school. I tore it up pretty good and had to do physical therapy for the first time in my life. I had an awesome PT that I am still in touch with, and he got me ready to play basketball later that fall.
PK: Once I figured out in high school that I wasn’t going to become a professional athlete, I started looking into careers that would allow me to possibly work with an athletic population. I liked the idea of an active job and, in a way, to promote ways to improve the health and wellbeing of others. Physical therapy became a natural fit.
What led you to join the Orthopedic Institute team?
AO: I was looking for a place that really valued its patients. Several places seemed to only care about numbers, since they would schedule me with a patient every 15 minutes. Orthopedic Institute purposely allows me more one-on-one time with each of my patients, which I believe allows better outcomes for them. I was also looking for a place where I would be able to continue to use my athletic training background. By working with OI, I am able to help cover local, high-school events.
PK: More than seven years ago I had the opportunity to join Orthopedic Institute in a rather unusual circumstance. A good friend of mine suffered an injury and, while rehabbing at OI, found out that OI was looking to hire another physical therapist. He contacted me, which led to a phone call to Brad Pfeifle, VP of Sports Medicine. An unfortunate situation for my friend ended up being extremely beneficial to me.
What is your favorite part of your job?
AO: The best part of my job is seeing my patients get back to doing the things they love to do in life, whether it be playing sports, working out or just going for a walk without pain.
PK: There are several factors I enjoy, but by far the best is that my job allows me to meet so many different people within not only the immediate Sioux Falls region, but also across the state of South Dakota and beyond. Everyone has a unique story. It is very rewarding to be in a position where you are helping people of all ages and walks of life through challenging circumstances.
What do you feel are the strengths of Orthopedic Institute’s PT team?
AO: We are able to collaborate in order to best serve our patients. The collective knowledge that our team possesses is very extensive and includes a wide range of areas. If I can’t solve a problem, or have a question I can’t answer, I know one of my coworkers will be able to help me.
PK: I am also very fortunate to be surrounded by committed colleagues that want to do what is best for their clients. Several, including myself, have advanced certifications that demonstrate a commitment serving our client base. I have also found it incredibly beneficial to have such direct interactions with physicians. I have worked in a variety of settings throughout my career. Orthopedic Institute delivers, hands-down, the most comprehensive and complete type of medical care.
What is the best part about working with patients?
AO: The best part of working with patients is the same as my favorite part of working at OI. I love helping my patients improve and reach their goals.
PK: The best part of working with patients is assisting them through the recovery process. Whether it is a young athlete attempting to return to a school sport, or a senior citizen recuperating from a knee replacement, I get to hopefully experience the final product as clients return to prior function.
If you could tell every patient one thing before they came in, what would it be?
AO: I can’t fix you. My job is to empower you with the tools and education you need so that you are able to reach your goals and also maintain the gains that are made throughout your rehab process through your life.
PK: Trust the rehab process. Be patient. Perform your home program. Recovery, whether it is from an injury, accident, general wear and tear or surgery, takes time. The body needs time to heal, and everyone heals at a different rate. Try not to compare your situation to others’, as everyone’s circumstances will be different.
How do you spend your time when you’re not at Orthopedic Institute?
AO: Hunting, fishing, dog training, playing basketball, working out, reading and spending time with my wife, friends and family
What is your go-to movie theatre snack?
AO: Actually, I don’t remember the last time I got a snack at the movie other than a Coke – I’m kind of a health nut.
What is one thing people would be surprised to learn about you?
AO: I studied abroad in Ecuador when I was a senior in college.
PK: People may be surprised to learn that I taught high school chemistry and coached at Sioux Falls O’Gorman High School for five years prior to attending PT school at the University of South Dakota.
Bone Fractures & Osteoporosis: Simple Tips for Prevention and Treatment
/in Fractures and Trauma /by Christopher HolmanRemember how your parents and teachers used to always tell you, “You need more calcium in your diet—it’ll give you strong bones.” Well, on this point, they were overwhelmingly right. Those words you’ve been hearing for years are most definitely some you should be adopting.
Osteoporosis is a disease that can affect any age, sex or race – regardless of what you may have heard – so it’s important to work toward prevention early and often. This means making good choices and instilling good habits at as young an age as possible. (And if it’s already set in for you, don’t worry – you can still take steps to treat it and keep the effects of low bone density at bay.)
Here are just a few simple ways that a person can combat the effects osteoporosis or weakened bones.
Nutrition
This one is a gimme for most—calcium is a key ingredient of preventing and treating low-density bones. But this doesn’t just mean milk and dairy products (though they are a great source of this crucial nutrient). Beans, particularly white beans, are high in calcium and certain types of fish, namely salmon, pack a lot of the nutrient in a serving. And if you’re feeling adventurous, bok choy and even seaweed can work wonders for your calcium intake.
What’s often forgotten, though, is that foods rich in Vitamin D also go a long way toward preventing and treating osteoporosis. This vitamin helps your body absorb calcium, so it’s a critical part of the process. Luckily, many of these same foods that are rich in calcium are also rich in Vitamin D, such as salmon and dairy products. You can also get some extra D through orange juice, eggs and a few extra rays (within reason and utilizing sunblock protection, of course).
Exercise
Your bones get stronger the more you use them – particularly if you make it a habit at a young age. Limit your time being sedentary on the couch and take opportunities to exercise regularly. And even if strenuous exercise isn’t your thing or if you’re not physically up to the task, weight-bearing exercise, from tennis to stair-climbing to general walking, can get you the regular strengthening you need.
Habits
Like with many other health problems, osteoporosis is only heightened by poor habits, such as smoking and excessive drinking. Limiting your alcohol consumption and tobacco smoking keeps these habits from damaging your bone cells, weakening them and opening them up to fracture.
Breakage
Decreasing your risk of falling or injury is always a good idea – weakened bones are all the more prone to fractures and other breakage. Work on exercises that improve your balance and remove any obstructions from your daily routes and paths. As you get older, your bones will naturally weaken, so this becomes even more important with age. Luckily, if you’ve taken these other steps to make your bone cells stronger, breakage is less and less likely, even in the event of a fall.
Don’t Forget
With one in two women and one in four men coming down with osteoporosis (and the added stress that hereditary genes and lifestyle choices add to your odds), take your health into your own hands. These basic changes to your daily habits will limit pain, decrease your days off from work due to injury, reduce your healthcare expenses and keep you moving healthfully.
Source: Bone and Joint Initiative USA
Orthopedic Update: Anterior Approach Hip Replacement Surgery
/in Hip, Pain Management, Physical Therapy /by Christopher HolmanThe anterior approach to total hip replacement has emerged as a practical alternative to the posterior approach that most surgeons still use. Although it has been in use to some degree since the 1980s, new instrumentation allowing it to be performed using smaller incisions has made it increasingly sought after.
Called the anterior hip replacement, this procedure involves the surgeon making a four-inch incision through the front of the leg, rather than the back (the entry point for the more conventional posterior hip replacement surgery). Frontal entry makes it possible to reach the joint by separating the muscles rather than cutting through them and reattaching them (used in the posterior approach). By keeping the muscles intact, the Anterior Approach may allow for less pain, faster recovery, quicker stability and fewer post-operative restrictions.
Although each patient responds differently, studies have shown the potential benefits of the Anterior Approach.
We have four physicians at Orthopedic Institute who perform the Anterior Approach to hip replacement.
To schedule an appointment with Dr. Adler, McKenzie, Rothrock or Suga, please call 1-888-331-5890.
Michael J. Adler, MD
https://orthopedicinstitutesf.com/staff/michael-j-adler/
Matthew J. McKenzie, MD
https://orthopedicinstitutesf.com/staff/matthew-j-mckenzie/
Corey P. Rothrock, MD
https://orthopedicinstitutesf.com/staff/corey-p-rothrock/
Please check out this short video on the Anterior Approach to hip replacement.
http://www.hss.edu/no-index/animation-total-hip-replacement-anterior-approach.htm