The constant presence of computers in the workplace has made many of our lives easier. Emails take the place of meetings, video conferences take the place of long, cross-country trips, and extensive print research is accomplished with one search in Google. But like most new trends, there are some downsides.
Take a look at our list of the most common, tech-related workplace injuries, as well as tips on how to avoid them.
Repetitive Strain Injuries
Repetitive Strain Injuries, or RSI, are some of the most common injuries in today’s tech-infused workplaces. If you spend most of your day repeating the same motions over and over, such as typing or using a touch screen, you could be at risk of placing too much force on our muscles or joints. Some common tech-related types of RSI are carpal tunnel (numbness or tingling in the hand or arm caused by a pinched wrist nerve) and trigger finger, (inflamed tendons in the finger causing a finger or thumb to lock when bent).
These conditions become much more likely the more often you repeat the same activity over and over, without taking breaks. Be sure to not only get up from your desk at least once an hour, but also shake out your hands and wrists for a minute or two. If the pain persists, visit our hand specialists at Orthopedic Institute.
Hearing Loss
Ear buds are everywhere these days. As many workplaces move away from individual offices and towards an open concept layout, using headphones is a new form of professional manners. And of course, ear buds are by far the most popular choice. The problem is that ear buds, more than over the ear headphones, are causing widespread hearing damage. Not only that, but this hearing loss is irreversible.
Even moderate volume can cause hearing loss if you listen to it for too long. Follow the 60/60 rule: Keep your volume below 60% for less than 60 minutes per day.
Muscle Pain and Headaches
Work can be stressful. We all know that. But we may not realize the physical effects that constant stress can have on your body. When you’re stressed, your body produces excess hormones that affect muscle tension and pain sensitivity. So not only will you experience pain from holding your muscles tight all day, you will feel that pain even more intensely than normal.
And of course, lack of sleep and staring at a computer screen all day can lead to persistent headaches.
The best ways to relieve the pain are to relieve stress in your life. Start by getting sleep! Be sure to turn off your electronic devices at least an hour before bed to make sure you maintain healthy sleep patterns. Similarly, small changes such as exercise and massages can help keep stress levels down. If muscle pain persists, call us to discuss options such as acupuncture and physical therapy.
Stay aware of the way computer, tablet and cell phone usage is impacting your body, and you can keep yourself healthy as well as productive.
Discussing ”Avocado Hand“ with Dr. David Jones
/in Hand and Wrist /by Christopher HolmanTo say the avocado is “having a moment” is bit of an understatement. What’s brunch these days without a little bit of smashed avocado on a piece of toast? The fleshy fruit rich in healthy fats is more popular than ever, but in addition to surging prices, avocado fans may have one more thing to worry about. The number of injuries caused by improper handling and cutting of avocados is on the rise.
More people injure themselves while cutting avocados more than any other food. Why? Because people think it is a good idea to swiftly bring the largest blade in their home down toward their open palm to remove the avocado’s pit.
It looks easy, but obviously isn’t. If it were, #avocadohand wouldn’t be trending. No guacamole is worth stitches or an ER visit. But that doesn’t mean you have to stop eating the green delicacy. We’ve got a Q&A below with one of the region’s top hand specialists, Orthopedic Institute surgeon, Dr. David Jones, who will help us navigate the proper way to cut an avocado (and other fruits) and what to do IF you do cut yourself:
1. Have you seen an increase in your clinic of patients with #AvocadoHand?
Yes, unfortunately it is not rare to see individuals with significant cuts to their hand or fingers as a result of carelessly cutting avocados.
2. What is the proper way to safely cut an avocado and other fruits?
Probably the most important tip is to avoid holding the avocado while cutting toward your hand. Keep the avocado on the cutting board, keep your fingers clear and rotate the avocado while cutting it. Give thought to where the knife will plunge if it slips. Use an appropriate medium sized sharp knife so that you don’t have to press hard to cut the avocado. Avoid stabbing the pit to remove it, but rather quarter the avocado and then remove the pit with a spoon.
3. If you find yourself with a nasty cut, what should you do?
Hold pressure to control the bleeding. The hand has a robust blood supply so the bleeding can often be dramatic. Wash the hand with soap and water. Apply a Band-Aid or gauze wrap. If the cut extends all the way through the skin you should seek medical attention.
4. How can I tell if I should head straight to the ER, or can wait and call to make an appointment with you?
If there is difficulty controlling the bleeding or certainly if the tip of the finger is white and does not pink back up after you press on it, you should seek immediate care in the ER. Otherwise, if the finger has good blood flow and the bleeding is controlled seeking care in an urgent care or walk-in clinic is appropriate. A common problem we see with these injuries is a relatively minor appearing cut on the surface can damage major structures like nerve, arteries and tendons which are just beneath the skin in the hand and fingers.
So the cut gets neglected and there is delay in recognizing that one of the deeper structures has been injured which makes the repair and recovery much more difficult. So if you have the misfortune of sustaining a cut to the hand or fingers make sure you check that you can feel light touch along both sides of the finger tips and bend each knuckle of the finger that was cut. If there is any doubt, it is better to be evaluated sooner rather than later so that if surgery is necessary to can be done in a timely fashion.
5. Final question…do you prefer your guacamole smooth or chunky?
Definitely chunky!
Our fellowship trained hand surgeons can help you with “avocado hand” and other hand problems. Make an appointment with Dr. Jones or Dr. Curd today!
Tech-Related Workplace Injuries (and How to Prevent Them)
/in Neck and Spine, Pain Management /by Christopher HolmanThe constant presence of computers in the workplace has made many of our lives easier. Emails take the place of meetings, video conferences take the place of long, cross-country trips, and extensive print research is accomplished with one search in Google. But like most new trends, there are some downsides.
Take a look at our list of the most common, tech-related workplace injuries, as well as tips on how to avoid them.
Repetitive Strain Injuries
Repetitive Strain Injuries, or RSI, are some of the most common injuries in today’s tech-infused workplaces. If you spend most of your day repeating the same motions over and over, such as typing or using a touch screen, you could be at risk of placing too much force on our muscles or joints. Some common tech-related types of RSI are carpal tunnel (numbness or tingling in the hand or arm caused by a pinched wrist nerve) and trigger finger, (inflamed tendons in the finger causing a finger or thumb to lock when bent).
These conditions become much more likely the more often you repeat the same activity over and over, without taking breaks. Be sure to not only get up from your desk at least once an hour, but also shake out your hands and wrists for a minute or two. If the pain persists, visit our hand specialists at Orthopedic Institute.
Hearing Loss
Ear buds are everywhere these days. As many workplaces move away from individual offices and towards an open concept layout, using headphones is a new form of professional manners. And of course, ear buds are by far the most popular choice. The problem is that ear buds, more than over the ear headphones, are causing widespread hearing damage. Not only that, but this hearing loss is irreversible.
Even moderate volume can cause hearing loss if you listen to it for too long. Follow the 60/60 rule: Keep your volume below 60% for less than 60 minutes per day.
Muscle Pain and Headaches
Work can be stressful. We all know that. But we may not realize the physical effects that constant stress can have on your body. When you’re stressed, your body produces excess hormones that affect muscle tension and pain sensitivity. So not only will you experience pain from holding your muscles tight all day, you will feel that pain even more intensely than normal.
And of course, lack of sleep and staring at a computer screen all day can lead to persistent headaches.
The best ways to relieve the pain are to relieve stress in your life. Start by getting sleep! Be sure to turn off your electronic devices at least an hour before bed to make sure you maintain healthy sleep patterns. Similarly, small changes such as exercise and massages can help keep stress levels down. If muscle pain persists, call us to discuss options such as acupuncture and physical therapy.
Stay aware of the way computer, tablet and cell phone usage is impacting your body, and you can keep yourself healthy as well as productive.
Top 5 Orthopedic Tips for Your Workout Routine
/in Orthopedic Institute, Physical Therapy /by Christopher HolmanFrom pulled muscles and ankle sprains to knee, hip and shoulder pain—it’s no secret that when we work out we put ourselves at greater risk for strains, sprains and more. We asked the experts (our highly-trained Orthopedic Institute physicians) for their top tips on staying healthy while staying active.
Check out these top 5 orthopedic tips for athletes of all ages and skill levels.
1. Warm up and cool down
Whether you’re part of a competitive team or a “weekend warrior,” warming up your body prepares your cardiovascular system for activity and increases blood flow to your muscles. Cooling down after your workout allows for gradual recovery of both your heart rate and blood pressure. Both are important parts of exercising injury-free. Proper warm-ups and stretches specific to your sport can also help prevent painful pulled muscles.
2. Invest in the right equipment
No matter the sport or the amount of activity, investing in the proper shoes and equipment can help prevent injury along the way—especially when it comes to arch and heel support. Not sure what you need? Consider talking to a physical therapist, or athletic trainer. You might even benefit from inserts in your athletic shoes, which can absorb energy and help correct alignment. Our pedorthist can help with all your insert needs. Do a lot of running? Check out our post on how to find the perfect running shoe.
3. Use proper technique
From golfing, hiking and weight lifting to tennis, running, swimming and everything in between—every athletic activity involves technique. If you’re not actively working with coaches as part of your training, take time to learn the correct techniques associated with your sport or workout routine. For example, learning how to do the lunge correctly can protect your knees.
4. Switch up your routine
Not only does this beat workout boredom and keep you excited about athletic activity, it is essential for avoiding overuse injuries. By mixing up your activities, you give those overused muscles, joints and ligaments a chance to rest and recover before putting them into action again. Some great ways to give your joints a rest include elliptical machines, swimming, biking or yoga. Looking for new ideas? Check out these five unique ways to exercise outdoors this spring.
5. Don’t overdo it
You’ve heard the phrase, “listen to our body.” It’s one of the best things you can do to avoid a sports-related injury. When you begin a new sport or workout routine you’ve never tried before, begin slowly and steadily to avoid pulling or straining muscles. Even if you have been training hard, never let your competitive urges push you to strain or compromise your technique in an attempt to do more. Injury can often be the result.
How the Way You Sleep Affects Your Orthopedic Health
/in Neck and Spine, Pain Management /by Christopher HolmanIt’s no secret that drifting off to dreamland (and enjoying the right amount of quality sleep) is essential to overall health. But the position you sleep in, the mattress you sleep on and pillow you sleep with – make a big difference. Whether you’re a back, side or stomach sleeper … how you curl up at night could lead to neck or back pain in the morning.
Get comfortable, and learn how sleep position affects your orthopedic health.
Sleeping on your stomach
This is a comfortable position for many people, but if you’re already prone to lower back problems it’s best to avoid it. Most of your weight is in the middle of your body. So, in some cases, sleeping on your stomach can cause the lower region of your spine (the lumbar area) to extend beyond normal limits. Your neck will also be twisted out of alignment when you turn your head to the side to breathe. When you sleep this way you’re definitely upping your odds of waking up with a sore neck, back or shoulders. Can’t sleep any other way? Put a thin pillow under your head – or better yet, no pillow at all. That will reduce the angle of strain on your neck. For your back, try putting a pillow under your lower back to reduce the strain on lumbar region.
Sleeping on your back
If your spine could talk, it would say “sleep on your back.” Why? Because sleeping this way evenly distributes your weight and avoids unnatural curving of your spine. That said, it can be less comfortable than other sleeping positions. Just remember, with your head, neck and spine in alignment, you can get a better rest and wake up refreshed! If you give it a try, pay attention to your pillows: adding a small pillow under your head and neck (not your shoulders) helps maintain a neutral position to the mattress. Pillow support is essential for avoiding or alleviating back pain and spinal problems. Sleeping on your back can cause snoring. Try elevating your body with a cushioned foam wedge pillow or by using an adjustable bed. It will allow for easier breathing and (hopefully) less snoring.
Sleeping on your side
Odds are you like sleeping on your side—most of us do! This common position is especially good for people with breathing problems. If you are experiencing back or neck pain, try taking the fetal position while sleeping this way. Tuck both your legs (not just one) up toward your chest. This will keep your back naturally arched. Next, put a small pillow between your knees to help take some strain off of your lower back and promote hip alignment. Again, it’s all about pillow placement. Make sure you’re keeping your head, neck and spine as naturally aligned as possible to prevent pain when you wake up.
If you have neck pain…
Your spine needs to be in a neutral position while you sleep. If you’re a stomach or side sleeper, try sleeping on your back. Also, pay attention to your pillows. If the pillow does not allow your head to sink in or if it has too much loft, it could be forcing your neck into sustained forward bending and causing pain. The main function of the pillow is to support the neck and head. Therefore it should fill the natural hollow in the neck between the head for easy adjustments for your sleep style. If you must sleep on your side, consider purchasing a down or artificial down pillow for side sleepers, which contains more fill. You could also combine two pillows to help fill the space between your neck and shoulder.
If you have back pain…
Your mattress or sleep position may be the cause of the pain. First, consider the age of your bed. Sagging mattresses should be replaced to give you the best lumbar support. Your mattress should not be to firm or too soft, a medium-firm good quality mattress usually works best for most people with back pain. Remember, your spine needs to be supported in a neutral position. If lying on your back produces low back pain, and there are no observable sags in your mattress, try placing a pillow placed under your knees when you sleep to achieve the neutral position. If that has no effect, a small pillow or a towel roll that is 1 to 1 ¼ inches compressed can be placed in the small of the back. Are you a side sleeper? Try placing the pillow or towel roll between your knees and a pillow behind your back.
There is not any one sleep position that will work for everyone. If you are experiencing pain without relief, make an appointment for an evaluation with our physical therapy team.
Home Remedies For Joint Pain Relief That Truly Work
/in Fractures and Trauma, Pain Management /by Christopher HolmanJoints form connections between bones to help our body parts move. They’re made up of connective tissue and cartilage, and when they become injured or inflamed… ouch! If you are experiencing serious or ongoing pain in your joints, it’s important to see your doctor for a medical opinion and, if necessary, a medical treatment plan. But when it comes to relieving minor joint pain, there’s no need to wait.
From hands and feet to knees, arms and elbows–try these home remedies for joint pain relief. They truly work!
Epsom Salt Soaks
This home remedy has been around for years, but do epsom salts really work? There aren’t any scientific studies to back it up, but anyone who’s tried soaking in a warm, epsom salt bath can speak to how relaxing it can be. Try this type of bath for temporary joint pain relief – and, if necessary, check with your doctor to discuss how long or how often you should soak.
Hot/Cold Compresses
Not only does heat reduce stiffness in painful joints, it can help relax muscles and increase range of motion by stimulating blood flow. On the other hand, cold packs will numb the pain and reduce joint inflammation. Try alternating both – with 15 minutes of heat followed by 15 minutes of cold to ease joint pain even more. Note: Do not use heat if the affected area is red, hot and irritated. Do not use cold compresses if you have circulatory problems.
Turmeric + Omega-3
Several studies have found that turmeric (a yellow spice found in curries and mustard) reduces pain and swelling in arthritis patients. You can also try loading up on inflammation-fighting foods rich in omega-3, such as salmon, trout, olive oil and walnuts. As always, check with your doctor before adding dietary supplements or making a major lifestyle changes. Want more healthy food advice? Check this out: 8 Joint-Friendly Foods to Strengthen Your Mobility.
Topical Creams
Think those over-the-counter creams are just for aching muscles? Think again. Anti-inflammatory topical pain creams like Penetrex or Blue-Emu can help relieve some arthritis pain, too.
Paraffin Wax Baths
Heated paraffin wax can be a great way to soothe arthritis aches and pains in your hands, feet and even elbows. There are many paraffin wax bath products on the market. Ask your doctor which is best for you, and always read the directions carefully prior to use.
Regular Exercise
Technically, it’s not a home remedy. But exercise is one of the best things you can do to stay pain-free and healthy! Joint pain can be a sign from your body that it’s time to get active. Talk to your doctor about appropriate activities that can help build muscle and relieve pressure on painful joints – including stretching, swimming or water aerobics, walking, biking and more.
Severe and chronic joint pain, especially when caused by degenerative conditions like arthritis, needs proper diagnosis and treatment. While the above suggestions may help decrease some inflammation and pain, nothing takes the place of a qualified medical opinion. Make an appointment to see one of our specialists today.
Blood Flow Restriction Training for Physical Therapy
/in Physical Therapy /by Christopher HolmanMost anyone who’s ever played with, coached or cheered for a sports team knows the drill—sports injuries happen in the blink of an eye. A torn ACL, ripped rotator cuff, strained Achilles tendon and any number of other strains, sprains and breaks can keep you sidelined for weeks and months. So can recovering from many types of extremity surgery, no matter our age or mobility level. Now there’s a new option to help everyone recover faster.
Learn more about Blood Flow Restriction Therapy and how it’s safely helping patients of all ages, backgrounds and mobility levels.
What is BFR?
Blood flow restriction (BFR) training is a training strategy involving the use of an occlusion cuff that is placed around a limb during supervised exercise. This specialized tourniquet system is applied close to the center of your body and positioned for the targeted area to be trained. At Orthopedic Institute, our trainers use a “B-Strong” system of 6 difference cuff sizes.
Below is an example of a lower extremity cuff in action with a patient.
The cuff is inflated to a personalized/specific pressure to reduce blood flow to the exercising arm or leg. This creates a hypoxic (low oxygen) environment within the targeted muscle, allowing low-load exercise to effectively increase muscle strength and size.
Who could benefit from BFR?
Blood Flow Restriction is recognized as a safe and effective tool for rehabilitation by the American College of Sports Medicine. It should always be conducted with the supervision of a trained professional and is not a replacement for high-intensity resistance training for athletes, especially in the off season.
For more information, email Aaron Olson at AOlson@ortho-i.com or call OI Physical Therapy at 605-271-1354.
3 Exercises To Strengthen Your Shoulders & Spine
/in Neck and Spine, Physical Therapy, Shoulder and Elbow /by Christopher HolmanOur arms and shoulders assist us with almost all of our daily activities, so it’s easy to see why strong shoulder muscles are so important! Weak shoulders can increase your risk for injury at the gym or going about your day lifting kids, household items, grocery bags and more. Poor posture can also lead to neck and back pain.
Don’t let back pain and decreased range of motion sneak up on you. Try these three, easy-to-do shoulder and spine exercises at home. No equipment necessary.
1. Wall Angels
This upper-body mobility exercise not only strengthens the muscles responsible for holding your shoulders back (and improving your posture), it can also help maintain full range of motion. Our physical therapists recommend wall angels for everything from shoulder injury rehabilitation to improving minor back and neck pain.
2. Quadruped Scapular Retraction
Never heard of “scapular retraction?” Essentially, it’s pulling your shoulder blades (scapulae) back to improve posture and strengthen your shoulders. Modern life, and all of our sitting and/or hunching over computers and smartphones, has made us all much more likely to slump our shoulders.
3. Lateral Arm Raise
This simple exercise can be done while standing or sitting, and with or without hand weights. You will strengthen your lateral deltoid muscles on the side of your shoulders, as well as the muscles in your upper back.
Top 5 Reasons to Try Cooled Radiofrequency Treatment for Chronic Hip & Knee Pain
/in Hip, Knee, Pain Management /by Christopher HolmanChronic hip and knee pain can really slow you down. Dr. James Brunz is fellowship-trained in pain management and dedicated to staying at the forefront of pain management technology. His arsenal now includes COOLIEF Cooled Radiofrequency (RF) Treatment—a non-surgical procedure that builds upon his years of expertise using Radiofrequency Ablation for patients with arthritis of the spine.
We sat down with Dr. Brunz to discuss the top 5 reasons Cooled Radiofrequency Treatment can help chronic hip and knee pain.
“Cooled radiofrequency treatment can be an excellent option for people who have had a knee or hip replacement but continue to have chronic pain, or for those unable to have replacement surgery because of a health condition,” said Dr. Brunz.
Ready to learn more? Schedule an appointment with Dr. Brunz to see if this treatment could be right for you.
3 Types of Foot and Ankle Pain You Shouldn’t Ignore
/in Foot and Ankle /by Christopher HolmanYou should never ignore any type of pain, but pain in your feet or ankles can take an extra toll. That’s because if you have trouble walking, you are more likely to stop being physically active—which can lead to further health issues down the road.
Pain-free mobility is essential to your quality of life! Learn more about the three types of foot and ankle pain you shouldn’t ignore.
1. Bunions
Just because they’re common, doesn’t mean you should ignore them! Bunions are essentially a deformity of the big toe. Patients with bunions have a toe which points outwards, as well as a bump on the inner side of the foot. (Hint: See our pedorthist for help with orthotics and shoe modifications.) As a bunion gets bigger and calluses form, it can force you to shift your weight to avoid pain when you walk—potentially causing back and neck pain. Ignoring bunions can lead to:
2. Pain on the top or sides of your feet
From tendonitis and stress fractures to bone spurs, joint inflammation and more—pain on the top or sides of your feet should always be taken seriously. Have you picked up an activity recently that your feet might not be used to? Or, maybe you’ve been squeezing your feet into shoes that are too tight and/or don’t have much arch support. No matter the cause, it’s important to see a foot and ankle specialist to diagnose and treat the pain.
3. Foot pain right away in the morning
Even if you’re not a “morning person” who jumps out of bed with a smile to start the day, you should not be in pain when you step out of bed. Shooting pain in your foot or ankle right away in the morning is most often a sign of plantar fasciitis. This condition caused by inflammation of the tendons that connect your heel to your toes. Other causes of morning foot pain could include:
While there are aches and pains that don’t warrant a visit to the doctor’s office, it is always better to err on the side of caution. If you have persistent foot or ankle pain that lasts longer than a week, make an appointment to come in and see the experts at Orthopedic Institute.
Not sure you need an appointment right now? Check out these everyday tips for fighting off foot and ankle pain.
5 Benefits of an Orthopedic Walk-In Clinic
/in Orthopedic Institute, Walk In Clinic - OI Now /by Christopher HolmanInjuries and illnesses don’t always occur during business hours – but heading to the ER can be expensive and time-consuming. That’s why walk-in clinics are so great! Where else can you get high-quality care, with less wait, without an appointment? That being said, not all walk-in clinics offer the same types of care.
If you suspect a muscle, bone or joint injury, here are five benefits of an orthopedic walk-in clinic.
1. Specialized expertise
Primary care walk-in clinics are staffed with general practitioners for good reason. They see everything from colds and flu to chest pain and eye infections. An orthopedic walk-in clinic, on the other hand, specializes in bone, muscle and joint injuries. A medical specialist, with extensive training in orthopedics, will look over your injury and carefully evaluate the situation.
2. Coordinated follow-up care
Whether you’ve broken a bone, torn a rotator cuff, hurt your back or one of any number of orthopedic injuries, odds are your primary care physician will refer you to an orthopedic specialist for follow-up care. From initial diagnosis to ongoing care, starting the process at an orthopedic urgent care clinic is like cutting out the middle man. No need for unnecessary appointments.
3. Less expensive than the ER
Emergency rooms are for critical and life-threatening situations. If your orthopedic injury can’t wait, but it’s not life-threatening, save yourself the expense (and the long wait times) of an ER. Just like hospitals, an orthopedic walk-in clinic has the ability perform X-rays, MRIs, and other procedures. And because most are an extension of an orthopedic practice, the cost savings over an ER visit are substantial.
4. “What if” sports injuries
Any athlete, or parent of a student athlete, knows the drill… something hurts, but it’s (probably) not broken. The coach says, “tough it out.” A friend says, “ice it.” These types of “what if” sports injury situations occur everyday—and more often than not, athletes try to play through pain. But what if they end up injuring themselves worse? Good news! An orthopedic walk-in clinic can help diagnose the issue in a timely manner so they can start their recovery right away.
5. Hands, wrists, elbows, feet, ankles, shoulders, necks and backs
If you’re thinking “that’s just a list of body parts that could be giving me pain on any given day,” you’re right. Orthopedic walk-in clinics specialize in bone, muscle and joint care. When you experience a sudden injury or pain that can’t wait, skip the primary care clinic or ER and go straight to the experts.
Orthopedic Institute is proud to offer two OI Now walk-in clinics in Sioux Falls and Yankton. We’re here for you and your family, no appointments or referrals necessary unless required by your insurance.