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“Tuning Up” Active, Aging Knees

Stiffness. Weakness. Achiness. Sound familiar Knee pain is a common, yet frustrating part of getting older, which often keeps baby boomers from maintaining the active lifestyle they’ve come to know and desire. It is estimated that more than 60 percent of people age 45 and older experience periods of moderate knee pain at least once per year. Whether your knees ache when getting out of bed, going up the stairs, tending to the yard or during a morning mountain biking session, how can you make sure that these aches and pains don’t get the best of you?

Most approaches to knee pain focus on treating arthritis or cartilage wear. As cartilage in the knee joint wears out, this causes swelling, inflammation and pain that can be made worse with activity. An important component of treating painful knees is to lessen this inflammation by avoiding high-impact activity, applying an ice pack to the irritated area regularly and taking anti-inflammatory medicine, such as ibuprofen.

Knee pain can also come from stiffness that develops over time in tissues that surround the joints. Large muscles and tendons surround and help stabilize the knee, including the quadriceps and hamstrings in the front and back of the thigh. These muscles lose their flexibility over time and stiffen. The quadriceps are particularly prone to loss of flexibility, which can create a significant “muscle imbalance” around the knee.

Additionally, the kneecap actually sits embedded in the “tendon chain” that connects the quadriceps to the upper shinbone. Any tightening or loss of flexibility in the quadriceps leads to tension around the kneecap and creates stress across the joint between the kneecap and thighbone, also known as the infamous “patellofemoral” joint. The patellofemoral joint is exposed to some of the highest stress of any joint in the body, as it plays a large role in basic movement, such as jumping, squatting, and going up and down stairs. Any increase in pressure across this already highly stressed joint is a recipe for significant pain in active, aging knees.

When people go to their orthopedist for knee pain, the physician will usually look to see if the person has muscle imbalance around the knee. In my practice I find this tightness and imbalance to be the main underlying contributor of knee pain in approximately 85 percent of patients.

How can you best avoid knee pain A simple program of focused stretching for the quadriceps and hamstring muscles done 3-4 times per week is very effective and can often completely alleviate certain types of knee pain in just a few weeks. Check out Dr. Boes’s Knee Arthritis Exercise Video to get started. Remember, studies show that large muscle groups like the quadriceps are best stretched when held for 30-45 seconds rather than in short bursts. A physical therapist can be helpful in providing you with a solid home stretching program.

Simple lifestyle modifications, including maintaining a healthy weight, engaging in exercises that are easy on the knees, such as swimming or cycling; and incorporating a stretching into your weekly routine can help keep your knees in check, and “tuned up” over time.

Read this: Advair Diskus

Doctor’s Orders: Shape Up Before Undergoing Knee Replacement Surgery

Should you consider engaging in mild exercise prior to undergoing knee replacement surgery? The answer is YES! A recent article in The Wall Street Journal explores the benefits of moderate exercise and good nutrition practices prior to undergoing common elective surgeries. For people who are about to undergo total joint replacement of the knee or hip, beginning a light exercise regimen several weeks prior to surgery can reduce post-operative complications. A safe exercise program, under the guidance of a health professional, can contribute to a reduction in pain after surgery and speed up the healing process. Many patients are in poor health prior to surgery, which makes recovery harder. Strengthening the muscles surrounding the surgery site and improving overall heart and lung health may make the healing process much easier…and much faster.

Check out Dr. Boes’s Knee Arthritis Conditioning  Program Video for the best exercises you can do to prepare yourself for knee replacement, while also reducing tension in the joint, building stability in the knee and advancing overall muscle strength.

Read this: Advair Diskus

Healthy Kitchen Tips: 3 Foods You Didn’t Know Can Help Your Joints

Healthy eating is an extremely important element of our daily lives. However, did you know there are certain foods that may help keep our joints healthy?

Almonds

Rich in vitamin E, almonds may provide a source of tendon and tissue relief. Because your body tends to naturally swell up around a joint’s tendons when it becomes discomforted or overused, almonds can help with the reduction of swelling in the tissues to assure that the chemical change you’re experiencing during inflammation doesn’t persist. The next time you’re looking for a healthy snack after a nice run, consider reaching for a handful of almonds.

Apples

The saying about ‘an apple a day…’ isn’t necessarily just a cute rhyme for parents to get their kids to eat healthier. Apples (and their skin) actually posses quercetin, an antioxidant that offers many health benefits. Red delicious apples, with their skin, on, have been shown to reduce inflammation. Start your mornings off right with an apple from the fruit bowl and your joints could be thanking you the rest of the day.

Broccoli

One of the biggest fears with aging joints is the presence of osteoporosis. However, regular consumption of broccoli could help in the prevention of this disease. Broccoli contains vitamin K, which helps increase bone density. Just remember, eating a regular serving of broccoli – or any dark leafy green – can serve you well in the long-term.

Healthy joints are key in helping us stay active. Any pain or discomfort that becomes persistent and continues to complicate your everyday life should be examined by a medical professional.

Related topic: Advair Diskus

What Is Your “Tommy John” Ligament?

You’ve probably heard of a few odd or unusual terms that refer to various medical conditions, body parts, or specific injuries. One of the most common of these terms, particularly heard in sports circles, is used to describe the Ulnar Collateral Ligament (UCL) of the elbow, also known as the “Tommy John Ligament.”

The UCL, or Tommy John ligament, is the main ligament stabilizing the inner part of the elbow. It attaches the end of the arm bone to one of the forearm bones. The UCL is often torn or stretched by activities causing repetitive strain on the ligament – particularly throwing or tennis. Stretching of the ligament can cause subtle instability in the elbow leading to pain with repetitive throwing. Often the ligament needs to be reconstructed with a tendon graft to restore its strength and allow return to pain-free throwing or overhead sports, a procedure that has become common in baseball pitchers.

Where Did The Name Tommy John Come From?

Tommy John was major league baseball pitcher for the L.A. Dodgers and New York Yankees over a twenty-year career and was the first person to undergo the procedure that now carries his name. John began to experience some serious ligament discomfort and pitching problems around 1974. Dr. Frank Jobe, a noted orthopaedic surgeon who was team physician for the L.A. Dodgers at that time diagnosed John with tearing of the UCL as the cause of his pitching problems and devised a new surgical procedure to reconstruct the ligament – a radical and controversial treatment at the time. Back then, it was believed that a major league pitcher could never return to pitching in the big leagues after having surgery. Faced with few options and the prospect of having to retire from baseball, John placed his trust in Dr. Jobe and underwent the procedure. He then went on to return to the major leagues and had a successful Hall of Fame carreer. Based on his success, the procedure became known as the “Tommy John” procedure and is now commonly performed on baseball pitchers with painful elbows.

Misconceptions About the “Tommy John” Procedure

Based on John’s experience and the success of others who have had the procedure over the years there has become a misconception that undergoing the procedure can actually improve pitching performance over that of having a normal elbow. Many players and coaches came to believe that the procedure increased pitching velocity and accuracy and that players were actually “better” after undergoing the procedure. There is no medical or biomechanical evidence to support this. However, most sports medicine and athletic trainers believe that the post-operative rehab and strengthening that players undergo after the surgery is what often times can lead to their improved performance. This has lead to more research and focus on prevent exercises and training regimens to improve performance in throwing and to help prevent the need for a thrower to undergo a “Tommy John” procedure.

Read this: Advair Diskus

What Does It Mean To ‘Roll’ Your Ankle?

Have you ever been out running and stumbled across a small divet or drop-off that you weren’t expecting? That quick, sudden rush of catching yourself. …The immediate loss of balance before regaining control… Realizing that you may or may not have rolled your ankle… A common occurrence for many active people.

Rolling your ankle can vary in seriousness. The level of attention the injury may need truly depends on some of the symptoms you experience following the incident. Often times, ‘rolling your ankle’ occurs when the literal action of your ankle rolling forward happens before your leg can catch up. As a result, your ankle twists the ligaments away from their normal position and causes an immediate sharp pain. Following the incident, you might slow down or even stop your movement to assess the situation.

Some of the symptoms you may or may not experience after sudden ankle trauma include:

• Soreness
• Swelling
• Tenderness when walking
• Redness
• Heat around ankle

Every ankle issue is different and should all be assessed individually based on the symptoms and parameters of the incident. However, sometimes people who experience discomfort in their ankle after tripping or falling use bandage or pressure wraps to make their ankles feel more compressed and at ease while moving. It is also common for people to use ice or cold-compresses on the affected area to help reduce swelling and inflammation.

Whether it’s rolling your ankle during a soccer game or stumbling across a small hole on a jogging trail, an ankle injury isn’t cut-and-dry. While often it’s just temporary swelling and discomfort, there’s always a possibility of a more significant sprain, tear or break. Seeking proper medical attention for ankle problems that include sharp and consistent pain, which may prevent you from walking and moving around, is advised.

Learn more: Advair Diskus

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Tips to Help Ward Off Bicep Strains

Everyday we engage our biceps. Whether it’s lifting a briefcase or backpack , opening doors or taking something off of a shelf, our arms are constantly in motion. Because the bicep tendon is an integral part of the shoulder joint, it is prone to irritation with many forceful and/or repetitive shoulder motions. For instance, you might think that grabbing or pushing something is easy, until you find yourself experiencing a bit of pain or discomfort. Following are common motions that may upset your bicep muscle:

Reaching To Pull

Attempting to pull against small amounts of pressure or weight can sometimes lead to complications, especially if you are extending your reach to do it. Be sure to watch how far you stretch your arms when grabbing something, as sometimes it may be those last few inches that can cause irritation.

Heavy Lifting

Perhaps you find yourself trying to rearrange furniture, thinking it is a simple task. However, you can strain your biceps when you lift something that is way too heavy. Be careful when trying move large objects or machinery on your own. When in doubt, ask for help!

Overstretching

Believe it or not, when stretching out your arm muscles before or after a workout, you can actually take it too far. Whether it’s using one arm’s tension against the other, or possibly holding onto a structure to lean away, you might find that this temporary sensation of stretching out the arm muscles could lead to discomfort.

Bicep pain can cause significant discomfort and can sometimes lead to greater joint and muscles concerns. Always remember to practice caution when using your arms during a workout or when engaging in the aforementioned everyday tasks.

What You Can Expect From Your Shoulder Replacement

Although you may be an active and health-conscious person who exercises regularly, stretches, and maintains a healthy diet, you might still ultimately experience problems with overuse and “wear and tear” in your joints. Either due to the effects of an old injury or gradual deterioration of a joint, there may come a time when your shoulder isn’t what it used to be due to osteoarthritis. Should your shoulder joint become painful, weak, and lose its normal fluid motion as a result of this common condition, it’s important to know that you may be an excellent candidate for a shoulder replacement to restore pain-free shoulder function.

The thought of undergoing a shoulder replacement can be daunting. After all, the shoulder joint is such an integral part of use of the arm and the thought of altering it or even temporarily disabling it may leave a patient feeling uncertain. It is important to know that medical advancements have made shoulder replacement surgery very safe and effective. If you are considering a shoulder replacement, here are a few important points to keep in mind before and after the surgery to prepare you for the procedure:

Pain Relief – the majority of patients can expected significant and usually complete pain relief in the first few days after the procedure after the immediate discomfort from the surgery subsides. For most patients, the pain relief is dramatic compared to what they were dealing with day to day prior to the surgery.
Improved Range of Motion – all patients have significant improvement in shoulder motion after surgery and many regain full motion in the shoulder if they are diligent with their post-operative rehab exercises.
Temporary Limitations – while the goal is to ultimately regain full motion, it’s important to adhere to restrictions outlined by your surgeon after the surgery to insure that your new shoulder heals properly. As part of the procedure, one of the rotator cuff tendons that stabilize the shoulder needs to be cut to allow access to the joint so that the procedure can be performed. Your surgeon repairs this tendon as part of the procedure at the completion of the surgery. It is important to limit motion of the shoulder which may stress this repair and cause it to fail in the early post-op period
Infection / Loosening – with any type of joint replacement there are risks of infection and/or loosening of the joint. These occur rarely, but certain precautions as outlined by your surgeon will help you avoid these.
Physical Therapy – the most important component of a successful surgery. Your physician will instruct you on all aspects of your therapy and work closely with physical therapists to insure that you achieve the best results from your new shoulder. It is important that you are an active participant in this process. Over time patients generally progress to doing exercises at home for up to a year after surgery to regain their maximum strength and motion in the shoulder.

Should I Use A Knee Brace When I Run?

It is not uncommon for many runners to experience some discomfort after prolonged distances on their feet. The repetition of a running motion for miles on end, day in and day out, can easily begin to cause some slight discrepancies in your knee muscles and ligaments. In events like these, runners will typically look to alleviate symptoms of their ‘runner’s knee’ on their own by shopping around for some extra leg support in the form of a knee brace.

One might assume that all knee braces are equal, when actually, they are each suited for different levels of activity. It is because of the variations in knee brace products and the need for their use, that there can easily be some poor decisions made when shopping for the right running aid. To reduce a bit of the confusion, following are elements to look for when selecting your next knee brace:

1: Determine Your Type

As mentioned before, there are several different designs and uses for knee braces. It’s important to know exactly which type of knee brace is best for you. There are a few different functions of knee braces; support, stability and mobility. Sometimes, you just need a bit of compression to keep your knee tight and warm when running, in which case a knee sleeve might be compatible for you. However, your knee may have trouble with slight movements outside of its normal hinging-motion, thus requiring a brace with stability additions on the outer sides of it to keep everything in place.

2. What Style Fits You?

If you’re looking for something that’s quick, comfortable and provides support, then a slip-on brace or “knee sleeve” may be just what you’re looking for. It slips over just like a sock and slides up around your knee. It’s a simple design with small padding and cushioning, as well as durable fabric to endure distance running or minor contact sports, like soccer or volleyball. Another style you might look into is a more intense “wraparound” brace, which is usually strapped on right to the knee via velcro straps. This adjustable brace will most likely come with stability measures on the outsides, such as springs or hard plastic and metal braces, to assure that once velcroed into place, your knee will have a very slim chance of being disturbed while running.

3. Patella Disclosure

Sometimes a lot of compression surrounds your knee joint and the pressure felt on your tendons and ligaments is derived from the amount of support your patella, or ‘kneecap’, is receiving. This is why testing out different knee braces is a smart approach.

Knee joints are important in helping us get by in our day-to-day lives, seeing as they are engaged in nearly every motion we make. Having proper support is key. If you have any doubt about your knee’s capability, consult a healthcare professional, who can properly

Tips For Reducing Elbow Irritation When Weight Lifting

Whether it’s an effort to shape and tone your body or build functioning muscle mass as a competitive athlete, working out is a very common activity that people of all shapes, ages and interests take part in. It’s no secret that there are countless benefits of getting active and working out, and most of the time, people learn quickly how much they actually enjoy breaking a sweat and pushing their bodies. However, just because straining your muscles in the gym is necessary to build strength, it doesn’t mean there is an absence of risk.

Working your arms, chest and back requires resistance through the use of weights and tension. Nearly every workout you do in the gym requires the extension and retraction of your arm muscles in some way, which, in turn, engages your joints. As a result, your elbows may fall victim to injury resulting from improper form or intense lifting maneuvers. To save yourself from serious elbow complications, following are tips to consider:

Consistently Stretch

• By testing the limits through tension and weight control in your arms, you’re putting a large amount of stress on your hinging joints, like your elbows. To relieve some of this stress and reduce the risk of damaging soft tissue, you must regularly stretch. Before you workout and in between reps are great times to revamp extension and improve mobility in your extremities through stretching out your elbows.

Reduce Isolation

• Oftentimes, when lifting weights it’s common to engage in singular lifting routines that require a large amount of stress isolated within the elbow. Exercises like bicep curls, tricep extensions and even shoulder flys can place excessive stress in tendons around the elbow.

Weight lifting is a great way to stay fit, build efficient and effective muscle mass, and keep your body toned and capable of handling the stresses and pressures of everyday life.

All You Need To Know About Clavicle Fractures

Your clavicle, or “collarbone”, plays an important role in the positioning and function of your arm. It is the main connection of your shoulder girdle to the rest of your body. Because of the collarbone’s length and vulnerable location lying just under the skin of the shoulder, it is often at risk for injury. Clavicle fractures are some of the most common fractures treated by orthopaedic doctors. Of note, the clavicle is the last bone in the body to stop growing – often at up to 25 years of age. As a result of this prolonged growth, the clavicle has excellent healing potential, and most clavicle fractures can be treated non-operatively by simply allowing the bones to mend. However, there are some types of clavicle fractures that are best treated surgically. The clavicle is critical in providing length and contour to the shoulder which allows muscles around the shoulder girdle to function effectively. Fractures that cause significant shortening or mal-alignment of the clavicle can cause weakness in the shoulder or risk of “nonunion” or incomplete healing of the fracture leading to chronic pain.

Risk Factors for Clavicle Fractures

• Falls – either directly on the shoulder or onto an outstretched hand attempting to “break the fall.”
• Direct blow – any forceful blow to the clavicle (i.e. – falling object, lacrosse stick) can cause a fracture due to the little muscle or soft tissue protection to the bone.
• Osteoporosis, or low bone quality

Symptoms of Clavicle Fractures

• Difficulty moving one or both arms. It may be impossible to raise the arm at all and attempts may cause a grinding or crackling noise.
• There may be some pain emanating from the site of the break, even without moving.
• A swollen bump above the site of the break. May be visible beneath skin.
• Swelling and bruising of the clavicle.
• A sagging or hanging shoulder.

Treatment of Clavicle Fractures

• A clavicle fracture is treated differently dependent upon how severe the break is and where it is broken. The clavicle most often breaks cleanly in the middle. This type of fracture usually heals within 6-8 weeks and is treated by:
• Sling to immobilize and support the arm during healing.
• Pain medication to reduce any pain the person is experiencing.
• Ice to limit swelling and help with the pain.
• Physical therapy after healing or towards the end of healing to help regain full motion and strengthen surrounding muscles.
• Surgery is reserved for patients with significant separation of the bone ends, shortening of the bone due to overlap of the fracture ends, and fractures creating multiple pieces. These types of injuries are at risk to heal in positions that limit full shoulder function, or are at risk of not healing which causes significant pain with attempts at using the arm.
• If you have sustained a clavicle injury, it is best to seek consultation with a orthopaedic specialist to review the nature of the injury and determine the best course of treatment in order to maximize your outcome from this very common injury.