Top 5 Orthopedic Tips for Your Workout Routine

Top 5 Orthopedic Tips for Your Workout Routine

From 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 Help

How the Way You Sleep Affects Your Orthopedic Health

It’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

Home Remedies For Joint Pain Relief That Truly Work

Joints 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

Blood Flow Restriction Training for Physical Therapy

Most 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?

  • Injured athletes returning to play after surgery or following treatment – including ACL reconstruction, Achilles tendon repairs, rotator cuff repairs, muscle strains and fractures.
  • Post-operative patients recovering from knee reconstruction, joint replacement surgery or severe breaks as the result of accidents or injuries.
  • Non-weight bearing (NWB) patients who need to minimize their loss of strength and muscle mass while waiting to return to normal activity.

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 and Spine

3 Exercises To Strengthen Your Shoulders & Spine

Our 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.

  • Stand with your feet shoulder-width apart, 6-12 inches away from the wall, and your back against the wall. Your arms should be resting at your sides.
  • Bend your elbows 90 degrees and rotate your arms so that your shoulders, arms and back of your hands are touching the wall in a “hands up” position.
  • Slowly move your arms up and over your head to form a wide “V” while maintaining contact between your elbows, hands and the wall. Only go as high as you can to keep the backs of your hands and elbows in constant contact with the wall.
  • Bend your elbows and lower your arms back to the starting positions by actively pulling your shoulder blades down.
  • Raise and lower your arms like this for two sets of 15 reps. You should feel your muscles working between your shoulder blades.

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.

  • Start on all fours with your wrists stacked directly under your shoulders, and your knees stacked directly under your hips. This creates a “neutral” spine.
  • Push into the ground, round your back slightly, and actively pull your shoulder blades together. Try to keep your shoulders relaxed and away from your ears.
  • Repeat 10-12 times for 1-2 sets.

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.

  • Stand straight with your feet hip distance apart and your arms down at your sides.
  • With or without weights, raise both arms to the side with palms facing down until they are at shoulder level and parallel to the floor.
  • Hold the position for one second and slowly lower your arms.
  • Repeat for two sets of 10-12 reps.
Uploaded ToTop 5 Reasons to Try Cooled Radiofrequency Treatment for Chronic Hip & Knee Pain

Top 5 Reasons to Try Cooled Radiofrequency Treatment for Chronic Hip & Knee Pain

Chronic 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.

  1. Effective Pain Relief: COOLIEF Cooled RF is a minimally invasive, outpatient procedure that can safely treat chronic pain. This advanced procedure uses cooled radiofrequency energy to safely target the sensory nerves causing pain. You should begin to feel pain relief within one to two weeks. In some patients, the relief can be relatively long-lasting. In others, additional treatments may be required.
  2. Minimally Invasive: COOLIEF Cooled RF involves no incision, only a small puncture at the insertion site. You may experience some discomfort at the radiofrequency site for a short period, but this discomfort can be treated with common over-the-counter medication.
  3. No Narcotics: COOLIEF circulates water through the device while heating nervous tissue to create a treatment area that is larger than conventional RF treatments. This combination targets the pain-causing nerves without excessive heating, leading to pain relief.
  4. Quick Recovery Time: Every patient is different, but you can expect to return to work and normal everyday activities within several days. Dr. Brunz will recommend a specific amount of rest based on your unique needs and procedure requirements.
  5. No Overnight Hospital Stay: Procedure time varies, but it’s all done in an outpatient setting. COOLIEF requires no general anesthesia, and you should be able to return home shortly after the treatment. A responsible adult is required to be present in order to drive you home.

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

3 Types of Foot and Ankle Pain You Shouldn’t Ignore

You 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:

  • Painful swelling
  • Cracked skin
  • Overlapping lesser toes (leading to pain elsewhere in your foot)
  • Difficulty standing or walking
  • Increased risk of arthritis
  • Increased risk of falls

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:

  • Ill-fitting shoes
  • Bone spurs
  • Flat feet (“fallen arches”)
  • Arthritis

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

5 Benefits of an Orthopedic Walk-In Clinic

Injuries 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.

Osteoporosis in Men: The “Silent” Disease Affects You, Too

Osteoporosis in Men: The ”Silent Disease“ Affects You, Too

Think osteoporosis only happens to women? Think again. This “silent” disease affects men, too. According to the CDC, osteoporosis affects about 1 in 20 men over age 65. Osteoporosis can weaken bones to the point that a break can occur more easily. Broken hips are especially serious, causing patients to be unable to live on their own – and significantly raising their risk of dying sooner.

Protect your bones and your long-term health! Learn more about risk factors, diagnosis and prevention tips for osteoporosis men. 

Risk Factors

Men in their 50s do not experience the same rapid loss of bone mass that post-menopausal women, but by age 65 or 70 calcium absorption (essential for bone health) decreases in both sexes. That’s when osteoporosis becomes an increasingly larger risk for men. In fact, 1 in 8 men over age 50 will have an osteoporotic fracture.

  • Age – The older you are the higher your risk
  • Testosterone deficiency
  • Taking certain medications for chronic conditions (corticosteroids, heparin, anti-seizure drugs, prostate cancer drugs, etc.)
  • Low intake of calcium and vitamin D
  • Smoking and excessive alcohol intake
  • Sedentary lifestyle
  • Heredity and race (white men seem to be at greatest risk)
  • Loss of height or change in posture

Diagnosis

One of the reasons osteoporosis is call “the silent disease” is because it shows no symptoms. Patients realize they have it when they sustain a broken bone. What can you do? If you’re over age 50, ask your doctor about screening tests. In addition to X-rays, urine and blood tests, he or she may also order a bone mineral density test. This painless, non-invasive and safe test can identify osteoporosis and determine your risk for fractures.

Prevention

Both men and women reach peak bone density by their early 20s. That’s why good nutrition and calcium intake is so important for children and adolescents. So, what can you do as you get older? Two words: Live healthy!

  • Avoid smoking and consume alcohol in moderation.
  • Stay active to promote healthy bones and muscles.
  • Ensure an adequate daily intake of calcium and vitamin D.
  • Discuss bone health with your doctor – especially any medications you might be taking that are known to cause bone loss, such as glucocorticoids.

Ready to learn more? Come see the bone health experts at Orthopedic Institute. Our team is trained in musculoskeletal diseases and treatments. We’ll help you understand your risks before you experience a fracture or a major surgery such as hip replacement.

Essential Strength & Stability Exercises for Female Golfers

Essential Strength & Stability Exercises for Female Golfers

An average golfer makes roughly 50-60 full swings per round. Each swing puts our joints near their end range of motion, particularly in the shoulders, spine and hips. If one does not possess the range of motion or strength to do this, then we put ourselves at additional risk of injury – which is why 46% of women suffer from low back pain and injuries from golfing.

Reduce your risk of injury with these essential strength and stability exercises for all golfers—but especially women.

Working with many golfers, healthy and injured, I notice trends in the physical characteristics between male and female golfers. For example, women tend to have much better mobility while men typically possess more strength while lacking range of motion.

Because of this, female golfers usually benefit from strength and stability exercise routines to help their muscles better protect their body while swinging a golf club. A simple warm-up routine (before you touch a golf club) that activates these muscles will have drastic effects on your body’s capabilities.

Use these two simple exercises to increase stability in your back and core, and to help protect your spine while golfing. If necessary, I recommend a physical screen and swing analysis to determine specific areas of emphasis that can improve your golf game and keep your body healthy.

Arm/Leg Floor Stretch

  • Start in the quadruped position (all fours) with arms and thighs perpendicular to the floor.
  • While stabilizing your spine in a neutral pelvic posture, extend your right leg and left arm simultaneously.
  • Make sure your spine stays neutral throughout the maneuver and repeat with the opposite side.

“Y” Exercise Ball Stretch

  • Lie on your stomach on top of an exercise ball with your arms out in front of you as though you are making the letter “Y.”
  • Raise your right arm and your left leg in the air and hold for 5 seconds.
  • Repeat this with the left arm and right leg. Perform 10 reps on each side. This builds the important muscles in the back that will help protect you during your golf swing.

Adam Halseth is a Physical Therapist and Golf Medical Professional with a Level 3 certification from the Titleist Performance Institute. He specializes in sports medicine and golf rehabilitation, and directs the OI Golf Medicine Program. Adam graduated from Mayo Clinic School of Health Sciences with his Doctorate in Physical Therapy in 2014.