• Common Foot Injuries You Might Not Know About

    Posted by Orthopaedic Specialists

    Feet are some of the most resilient parts of our body. They can handle a lot of abuse but remain strong enough to support the entire body weight. Unfortunately, they are also the most neglected parts of the body. Most people ignore things like persistent soreness, random spikes of pain, and other such issues. Here’s a look at some of the most common foot injuries that you might not know much about:

    1. Plantar Fasciitis

    Have you ever experienced a sharp, spiking pain that seems to originate from within the foot? It usually occurs in the heel and is most prominent in the mornings. Most people ignore this pain because it fades away gradually throughout the day. The pain is caused by plantar fasciitis and happens because you have tight or tense hamstrings and calves.

    People who place a lot of pressure on their hamstrings or calves are vulnerable to this injury. For example, if your job requires standing at a desk in high-heels for several hours at a time, you might experience plantar fasciitis regularly. The best way to treat this problem is to stretch and relax the muscles until they are more flexible. A relaxing massage can also help.

    1. Bunions

    A bunion is a lump that grows on the base of your big toe. The skin on this bump can become sore, tender and red. People who wear tight shoes regularly are more vulnerable to bunions. The condition is also common among people with a genetic predisposition to arthritis.

    You need to switch to more comfortable shoes if you develop bunions. You will experience more pain if the soles brush harshly against the inflammation. If the injury becomes too irritated, apply some ice to calm the inflammation, and stay off your feet for some time. Doctors won’t recommend surgery unless the pain is severe enough to affect your ability to function.

    1. Stress Fracture

    Stress fractures are quite common, and they can be very painful. Despite this, people tend to ignore them and continue with their regular activities. Ignoring stress fractures can lead to problems in the future. The injury is most common among runners, especially if they don’t use proper running techniques, and they land incorrectly. This places a lot of stress on the foot, ankles, and legs; leading to small fractures.

    The fractures heal naturally, and most people don’t even notice the injury after a while. However, it is a good idea to be a little careful after sustaining a stress fracture. Wear a medical boot to provide more protection to the injured site and avoid placing too much pressure on it. This allows your foot to heal properly and reduces the possibility of a fracture happening again.

    1. Ankle Sprains

    Ankle sprains are the most common type of foot injury. They happen when a person’s foot rolls outward, and the ankle rolls inward, which strains all surrounding ligaments. If the injury is severe, you’ll experience intense pain and swelling in the area. Don’t try to walk an ankle sprain off because that will worsen your injury. Ankle injuries happen when people lose their balance and land on their feet awkwardly. It is also common in people with a tendency to wear high-heeled shoes.

    The best way to treat this condition is to RICE. Rest your ankle immediately after the injury, ice it for around 20 minutes every few hours, wrap it with compression tape to reduce swelling, and keep the injured foot elevated.

    Other common ankle injuries include Achilles tendinitis, heel spurs, and turf toe. Don’t ignore any pain from your feet and ankles, regardless of how mild it is. Proper treatment and care can keep your feet healthy.

    As always, if you are experiencing any of these symptoms, seek medical attention prior to self-diagnosing. Dr. Stacie Grossfeld with Orthopaedic Specialists is experienced in diagnosing and treating many different kinds of foot injuries. Getting an expert opinion will have back on your feet in no time.

     

    Preventing & Treating Head Injuries In Student Athletes

    Posted by Orthopaedic Specialists

    Young athletes experience sports injuries, especially head injuries, at an alarming rate. Most of these go unreported and untreated, which can lead to serious medical complications down the line. Student-athletes are enthusiastic, reckless, and they tend to dismiss any pain to remain on the field. That’s why parents, teachers, and coaches need to be vigilant. Ignoring the problem can lead to long-term cognitive and developmental issues.

    Understanding Student Athletes

    It is important to understand students and their responses to injuries before coming up with solutions for this problem. Here’s a look at what you need to know:

    • Early adolescents between the ages of 11 to 14 don’t understand the short term and long term consequences of head injuries. They’re less likely to report it or follow the treatment advice. Doctors need to question them directly to get a straight answer from the child.
    • Children between the ages of 14 and 16 are more independent, but also more susceptible to peer pressure. They also have a sense of invulnerability, which means their judgment is compromised. They are most likely to continue playing against medical advice. Student-athletes in this age group value social status and the opinion of their peers more than their health. Doctors need to approach them carefully to ensure they don’t go against medical advice.
    • Student-athletes, in their late adolescence, are more reasonable. They around 17 to 19 years old and have a better understanding of the limitations of their bodies. They’re more likely to report and less likely to ignore doctor’s advice.

    Adults need to alter their treatment approach according to the child’s level of development. The goal isn’t to discourage the athlete from sports or forcing them to rebel.

    Preventive Measures

    Prevention is the best cure. Taking preventive measures before and during the game can help athletes avoid injuries and maintain peak performance. Here’s what you need to do:

    • Make sure students have good-quality sports appropriate protective gear. Helmets and mouth guards are the most critical components of the gear. Make sure they fit correctly because loose helmets do more harm than good.
    • Students need proper training and should know how to avoid injuries. They shouldn’t take unnecessary risks and learn the right techniques to play the game.
    • Awareness can also help students avoid injury, and schools should educate children about concussions and other head injuries. They should explain the short term and long term consequences.
    • Schools should also have a testing system in place to help diagnose head injuries. Tests like Immediate Post-Concussion Assessment and Cognitive Testing or ImPACT can help identify students who have been injured.
    • Teachers and coaches can also encourage peer reporting. Teammates can report to coaches if they see that their team member is injured.

    These preventive measures can help students avoid most injuries. Unfortunately, injuries can happen even if we take all possible precautions.

    Treating Head Injuries

    The most common and effective treatment for a concussion is physical and mental rest. The patient shouldn’t engage in any intense physical activity like playing a game, running, or even walking long distances. Physical exertion will trigger symptoms like dizziness, nausea, headaches, and blurred vision.

    The patient also needs to avoid mental exertion for a set period. This means they can’t watch TV, read books, play video games, or engage in activity that requires cognitive focus.

    Students will start to recover gradually as their brain heals. They can engage in mild physical and mental activities as long as those activities don’t trigger the symptoms. Athletes should only get back on the field once they have recovered completely.

    Dr. Grossfeld has over 25 years of experience in orthopedic medicine and is a double board-certified orthopedic surgeon in sports medicine. To get more information about concussions and other sports related injuries, contact Dr. Stacie Grossfeld today by calling 502-212-2663 to make an appointment. 

     

     

     

    Repairing a Torn Meniscus: What to Expect

    Posted by Orthopaedic Specialists

    A meniscus tear is one of the most common cartilage-related injuries of the knee, which causes a lot of pain and can hamper your ability to move considerably. The meniscus is a strip of cartilage that supports and stabilizes knee joints. It forms a soft barrier between the bones of the joint to reduce wear and tear. Unfortunately, this cartilage is quite fragile, and just a small twist can tear it. The injury is prevalent among those who play football, soccer, and volleyball regularly.

    What Does a Torn Meniscus Feel Like?

    You will feel a distinctive popping sensation when you sustain the injury, which will be followed by a wave of pain and intense swelling. Most patients find it difficult to bend or straighten their leg, and sometimes the joint can become locked up. Some athletes ignore the injury and keep on playing, which can worsen the problem quickly. If you experience a sudden discomfort in your knee, visit a doctor immediately.

    The doctor will take x-rays and MRIs to understand the extent of the injury. X-rays will help spot broken or fractured bones while an MRI will provide information about the cartilage.

    What is the Treatment?

    A torn meniscus can heal without assistance if the injury is located in the outer portion. This area is called the ‘red zone’ and it receives a lot of fresh blood supply, which means it receives ample healing nutrients. If the tear in this area is small enough, you only need to rest your leg to recover fully.

    However, if the injury is in the ‘white zone,’ it won’t heal on its own. This area doesn’t receive much blood supply or healing nutrients. If the tear is large enough and causes mobility issues, you will need surgery. Here’s a look at the treatment options:

    Minor Meniscus Tears

    If the tear is minor, you need to rest your knee as much as possible. Avoid walking on the leg and use crutches if needed. Ice your knee for 15 to 30 minutes at a time for 2 to 3 days. Icing once every 3 hours will help bring down the swelling and reduce pain. Wrap a compression bandage around the knee to control the swelling and lower the pain. It is a good idea to keep the knee elevated as much as possible and take anti-inflammatory medicine.

    Once you have sufficiently recovered, start doing stretching and strengthening exercises to remove stiffness and reduce stress on the joint. Experts encourage hiring a professional physical therapist to avoid additional strain.

    Surgical Repair

    There are three approaches to a severe meniscus tear: you can repair it, remove it, or replace it. The doctor will recommend a surgery based on the intensity of the injury and your current health. Replacement is usually an option for younger, more active patients, while removal is the right choice for older ones.

    Most patients choose arthroscopic meniscus repair, which has a long recovery time but better long-term results. Patients need to understand that they might not even be able to start on physical therapy until six weeks after the surgery.

    This surgery is an outpatient procedure and lasts around 1 to 1.5 hours. Patients can rest in the recovery room for a couple of hours before going home. The knee will be placed inside a brace to keep it stable. Patients will need to keep the brace on for several days after the procedure. Doctors will prescribe pain killers and medication to reduce inflammation. Patients need to keep their knee straight, reduce the swelling, and gain control over the muscles that support the joint. They can start on physical therapy after the brace is removed.

    For more information on meniscus tears, contact Dr. Stacie Grossfeld and the Orthopaedic Specialists of Louisville, Kentucky at 502-212-2663.

     

    Common Causes of Back Pain

    Posted by Orthopaedic Specialists

    Back injuries are painful and can definitely impact your quality of life. There are several ways to injure your back. You can have a herniated disc, a compressed nerve, strained muscle, sprained ligaments, fractured vertebrae, etc.

    All of these injuries require medical treatment and extensive therapy. Many people aren’t able to regain their full range of movement even after comprehensive treatment. That’s why it is best to avoid these injuries entirely. Here’s a look at some of the most common causes of back pain resulting in an injury.

    Top 4 Causes of Back Injuries

    1. Heavy Load Activities

    People often injure their backs when they place a load or pressure on it. Activities like lifting heavy objects, bending down for extended periods of time to do yard work, reaching up to repair a light fixture, etc. All of these activities place a load on the spine and this can strain your back muscles. If a person is not physically fit or if their back isn’t accustomed to the pressure, they’re more likely to get injured. It is essential to understand your body’s limitations and make sure you don’t cause too much stress.

    Hire a professional to carry out the heavy lifting wherever possible. They are trained to handle these activities safely. You can also practice some stretching exercises before lifting to help prepare the back muscles.

    1. Sports Injuries

    Many types of sports engage the back muscles and ligaments. For example, a tennis player requires support from back muscles to power the swing. Soccer players use the back muscles and spine to maintain balance while they’re chasing the ball at full speed. Swimmers rely heavily on their back muscles to power through the water. It isn’t surprising that back injuries are quite common in sports, especially at the amateur level.

    Professional athletes know how to avoid most of their back injuries by using correct posture and stances. They know how to get the most from their body without straining it. If you want to avoid back injuries while playing sports, it is a good idea to train well and warm-up before a game. Make sure you’re using the right techniques to get the best results and avoid strain.

    1. Overuse or Repeated Stress Injuries

    Overuse and repetitive stress injuries are also very common. Different people experience different kinds of back problems based on their work and lifestyle. For example, a professional software developer spends a big part of their day working at a desk. Sitting for hours on end can cause a lot of strain on your back. Many people develop compressed or pinched nerves in their back because of the pressure. Similarly, surgeons and other medical professionals that stand in the same position for extended periods of time may also endure back-related injuries.

    Repeated physical activity can also cause a lot of stress. For example, construction workers that haul  heavy loads and are constantly on their feet experience back strain regularly. Farmers and gardeners also sustain back injuries that require medical treatment as well as physical therapy.

    1. Direct Impact Injuries

    Direct impact injuries usually happen during accidents or while playing sports. Accidents can cause whiplash, strain the back, cause fractures, and other related injuries. A direct impact to the back can cause extensive bruising, inflammation, and even damage your spine. The impact from baseball or football traveling at high speeds can cause extensive damage to your spine. It is essential to wear quality protective gear and to avoid direct injuries as much as possible.

    In the instance that you or someone you knows has sustained a serious back injury, keep the spine stable. Call the emergency service immediately and don’t move until they arrive. They will place a brace on and make sure the spine is secure before transporting anyone to the hospital. One can never be too careful when it comes to back injuries.

    If you have chronic back pain that is not improving, contact Dr. Stacie Grossfeld and the Orthopaedic Specialists of Louisville, Kentucky at 502-212-2663.

     

    Patient of the Month: Dasha Grankina

    Posted by Orthopaedic Specialists

    Meet November’s patient of the month Dasha Grankina!

    Dasha Grankina is a registered yoga teacher with Yoga Alliance, a registered yoga school. Dasha started her yoga journey in Russia in 2008. She was recovering from trauma experienced during her time practicing ballet and from a complicated pregnancy. (Her twins are now teenagers and doing fine!) She immediately fell in love with yoga as a student and realized that she wanted to share it with others.

    In 2010 Dasha moved to Louisville. Having a teaching background as a philosophy professor, Dasha completed her 200 hour training at Louisville’s Yoga Baum, where she now teaches. She has specialized training in pre and post-natal yoga, restorative yoga, yoga for seniors, trauma sensitive yoga, yoga for cancer, and therapeutic elements of yoga. For private classes or any questions regarding yoga and it’s benefits Dasha can be reached at 502-295-3971.

    Preventing Office Injuries

    Posted by Orthopaedic Specialists

    Even working in an office can put unnoticeable strain on the body. From your office’s ergonomics to simple lifestyle changes, here’s how to prevent injuries and stay healthy while on the job.

    Sit Less

    We’ve all heard the phrase, “sitting is the new smoking.” This can be pretty daunting considering most of us spend at least half of our waking hours sitting. However, there is hope! Research shows that you can reduce your risk of cancer, type 2 diabetes and cardiovascular disease by sitting less. If you work in an office, consider transitioning your work space so that your desk and chair height is adjustable. Standing even for short periods throughout the day can be beneficial to your health. For example, when compared to sitting, standing increases your metabolic rate by reducing your blood pressure and blood sugar levels. Standing can even help reduce your back pain and help keep you feeling alert and productive! 

    Make Time to Move

    If your job is mostly sedentary, it’s essential that you time block physical activity into your day. This can be done by going on a quick stroll or taking advantage of the office gym during lunch. When you arrive at the beginning of the day, park farther away from the building and opt for the stairs over the elevator.  Have a phone call or conference room meeting? Use it as an opportunity to move! Walk to the nearest coffee shop or simply step out of the office so you can walk and talk. Making these habits is not only good for your body, but can boost your mood and creativity.

    Wear the Right Shoes

    If you’re going to be standing and moving more throughout the day, it’s important that you are wearing good shoes. Contrary to popular belief, there’s more to a shoe than size. Shoes should have a stiff heel, offer adequate arch support, and allow your toes to bend. The wrong shoe can place too much stress on your bones and joints; resulting in Achilles tendon, back, and arthritis pain. A specialty shoe shop can help fit you with the right shoe for your body.

    Watch Your Posture

    Your posture when you sit, stand and walk largely effects your muscles and ligaments. Stretching daily can help strengthen the body and create more flexibility and balance. However, a properly positioned workstation can also help reduce your risk of developing musculoskeletal problems such as carpal tunnel syndrome and tendonitis. Your thighs should be horizontal with the floor and feet should rest flat on it. Your lower back should also be supported by your chair and your elbows should be at 90 degree angle when typing so that your wrists remain straight.

    If you are experiencing arthritis, tendon, back or joint pain of any kind, contact Dr. Stacie Grossfeld and the Orthopaedic Specialists of Louisville, Kentucky at 502-212-2663.

     

    The Best Low-Impact Workouts

    Posted by Orthopaedic Specialists

    low impact workouts

    Whether you’re just coming off of an injury or are looking to get moving again without pounding too hard on your joints, these are the best low impact workouts to try:

    Swimming or Water Aerobics

    Swimming is synonymous with low impact exercise. By moving against the water’s resistance, it is highly effective at building back up your strength. If swimming laps isn’t your jam, a water aerobics class can help you work on your flexibility and cardiovascular health.

    Yoga

    Everybody can stand to benefit from stretching their body. Not only is yoga a beginner friendly low impact workout, but it helps increase your muscle’s flexibility; protecting you from injury. You can attend a class or try it in the comfort of your own home!

    Walking & Hiking

    Walking is perhaps the most stress free way to exercise. It gives you the opportunity to be out in nature (a natural mood booster) and allows you to go at your own pace. It’s also easy to do with a buddy! If you’re looking to upgrade the intensity level, consider going for an elevated hike by incorporating some hills.

    Strength Training

    Also known as resistance training, strength training improves your balance and strengthens your bones and muscles by utilizing free weights and your own body as a tool. This is a great way to get a high-intensity workout in without putting too much stress on your joints.

    The Stair Climber

    While that elliptical at the gym is also a low impact workout, the stair climber will get you more bang for your buck. In fact, stair climbing burns more calories per minute than jogging does. As it is a weight bearing exercise, stair climbers are known to increase your bone density and help put off osteoporosis. They’re also easy on your knees because you’re technically attached to the machine and not making contact with the ground.

    Cycling

    Riding a bike is a great low impact exercise for those of all ages. Whether you’re riding indoors or out, you are in full control of the intensity level and can build up your endurance by working through the gears or climbing a hill.

    Rowing

    If you’re into water sports, rowing can be a great alternative during the colder months. Rowing works both your upper and lower body, and is also a great form of cardio. The motion of rowing comes naturally and because it’s a stationary machine, eliminates any stress on your joints.

    If you are experiencing joint pain, contact Dr. Stacie Grossfeld and the Orthopaedic Specialists of Louisville, Kentucky at 502-212-2663.

     

    Patient of the Month: Edward Howard

    Posted by Orthopaedic Specialists

    Meet October’s Patient of the Month  Edward Howard!

    Edward Howard

    Ed at this year’s Bike to Beat Cancer

    Ed recently lost 70 pounds by working out! We asked him to share what motivated him to become more physically active as well as what other lifestyle changes he made to reach this goal:

    “Honestly, after turning fifty I wanted people to look at me and say “you’re fifty!” versus “oh, you’re fifty.”  In the former it’s you look younger than that. In the latter it’s older and I just couldn’t take it anymore so I wanted to do something about it. Diet and exercise are the key changes I’ve made. I really watch what I eat. I’m now at the weight I want to be at so it’s more about maintaining than anything else, but I still have be careful and exercise nearly every day.”

    What exercises do you enjoy the most and why?

    “I’m in the gym at least four to five days a week.  Even when I’m traveling, I can find a gym somewhere to get a workout in or go for a run. It’s the feeling that I’ve done something to better myself and the accomplishment of that I enjoy the most. Nothing quite like a workout where the sweat rolls off you and your clothes are soaked….that’s a good workout!!  Aside from the mental enjoyment, strength training (weights), and cycling have become my favorites. Earlier this year I ran in my first ever 5K. It was cool because I was able to run it with my son. I couldn’t keep up with him but I finished and that was all that mattered to me. I really like the physical exertion running gives you but it’s hard on the knees and lower back so I’ve turned to cycling. I’m just a beginner at it but have found that I really enjoy it equally as much as running.”

    Ed has had multiple knee injuries and issues dating back to high school. In an effort to avoid another surgery, Dr. Grossfeld recently suggested treatment by injection.

    “While I wasn’t sure about it at first, I am really glad that I did it. The pain I was having is virtually gone and I truly believe it is one of the reasons I have been able to do as much as I have since having the injection.”

    Tell us a little bit about yourself! What are your favorite past times?

    “When I’m not spending time with my family (Christina, Ashleigh, Austin, and Audrey) and or friends, I love sitting in a tree stand watching nature or being on the golf course. Pretty much anything outdoors and I am in. I was blessed/fortunate enough to play football through college and had a nice run playing rugby for nearly fifteen years with a few very competitive teams. I was even able to play in an alumni game this spring at the age of 51, and that was great fun!! I’ve been in the energy business for thirty plus years working with some of North America’s and the world’s largest energy consumers providing energy management and procurement advice. I also enjoy mowing lawns and building decks when I’m not in the woods or at the office. It’s the physical and mental challenge these activities give me that I really like.”

    Understanding Stress Fractures

    Posted by Orthopaedic Specialists

    We all know about the term ‘fracture’ which is a break down in bones. Fractures most of the time happen due to car accidents, sports injuries, lifting heavy weights or falling. But what are stress fractures? Follow along to learn more.

    A stress fracture is defined as a small fracture or a thin crack in the bone due to overuse and repetitive force on the specific bone area. Outer bones of the lower leg, your shin bone, thigh bone, heel bone and the bone in the top of your foot may more often experience a stress fracture because these bones carry the whole weight of the body.

    Symptoms of a Stress Fracture

    Continuous stress on a bone causes microscopic damage and it disrupts the bone’s integrity and strength. This is recognized with the help of X-rays. Common symptoms of a stress fracture include pain in your ankle or foot. Generally this pain worsens during weight lifting activities. Other symptoms of a stress fracture include:

    • Tenderness at the spot of the fracture
    • Pain that lessens during rest
    • Swelling at the top of the foot
    • Pain that occurs after the normal activity.

    Causes of Stress Fractures

    A stress fracture often happens when you engage in a new activity which causes severe pain in your joints. Other common causes include:

    • Muscle fatigue following repetitive work
    • Improper footwear
    • Natural foot problems like tendonitis and blisters, etc.
    • Exercising excessively or starting physical activity after prolonged sedentary behavior
    • Change in your terrain, including things like walking on a rough or uneven road
    • Suffering from other conditions may affect your bone’s strength like osteoporosis
    • Insufficient levels of vitamin D

    Treatment & Recovery from a Stress Fracture

    Stress fractures take 6 to 8 weeks for recovery. People ignore stress fractures, which often leads to other diseases. Speak with your doctor as soon as possible if you suspect a stress fracture, otherwise your bone may break completely. Possible treatments for stress fractures are provided below:

    • RICE 

    Doctors at the initial stage often recommend RICE treatment which is includes Rest, Ice, Compression and Elevation.

    • Physical Therapy 

    Physical therapy helps boost up the muscle’s flexibility and strength. It is sometimes more successful in conjunction with a walking boot or a brace fitted with some crutches. This limits the amount of weight on the compromised bone.

    • Anti-Inflammatory drugs 

    If you want to recover from stress fractures quickly, you may choose to use a nonsteroidal anti-inflammatory drug. NSAIDs may help to reduce your pain and swelling initially.

    • Nonsurgical treatment 

    A nonsurgical approach to stress fractures generally involves a combination of anti-inflammatory drugs and some type of stabilization to protect your injured bone from further damage.  Specific footwear may also be recommended.

    Surgical Treatment for Stress Fractures

    Some severe cases of stress fracture require surgery. This involves adjusting your bones with the help of screws, pins, and plates, etc. to maintain stability.

    How Can A Stress Fracture Be Avoided?

    While it is not always possible to avoid a stress fracture, there are things you can do to limit your risk. These include:

    • Eating a healthy diet and especially getting adequate amounts of vitamin D and calcium
    • Maintaining an active life with regular exercise
    • Avoiding overuse injuries
    • Using appropriate equipment to protect your bones
    • Modifying activities that may put you at risk for a bone fracture
    • Wearing supportive and comfortable footwear

    If you are concerned about your risk of a stress fracture, you may want to consider getting a bone mineral density test to evaluate your risk. For additional information about stress fractures, or to schedule an appointment with a board certified orthopaedic surgeon, contact Dr. Grossfeld at 502-212-2663.

    Preventing Heat Related Illnesses in Student Athletes

    Posted by Orthopaedic Specialists

    Summer is still lingering on, and with it the risk for heat related illness. If not adequately prepared, students can suffer from a heat related illnesses on even a moderately hot day if there is high humidity.

    As parent’s, coaches and trainers it’s important to understand the warning signs of heat exhaustion, stroke and cramps. Doing so can help keep the harmful affects of the heat at bay.

    Signs of heat exhaustion include pale, cold skin, a fast, weak pulse and heavy sweating. Hot, red skin, a fast, strong pulse and a high body temperature are symptoms of heat stroke. Heat cramps consist of muscle pain or spasms. If not treated quickly, it is possible for a student athlete to loose consciousness from heat exhaustion or a stroke.

    Student athletes on the football field are most at risk for heat exhaustion, stroke or cramping. According to one study, football players are 11.4 times more likely to experience a heat related illness than athletes participating in other high school sporting activities. However, there are many ways to prevent being overheated.

    1. Heat Acclimation

    As many outdoor sporting events take place during some of the hottest times of the year, one major way to prevent a heat related illness is to get acclimated to exerting yourself in the heat. By slowly building a tolerance, your body can get accustom to the climate. This means gradually increasing the intensity and duration of a workout. Coaches and trainers should keep this in mind when scheduling practices or workouts and aim for cooler parts of the day when possible.

    2. Hydration

    Staying hydrated means drinking plenty of water before, during and after physical activity. This helps ensure that one’s body is able to maintain a healthy temperature. Student athletes should also have unlimited access to water.

    3. Listening

    As a student athlete it’s important to listen to what your body is telling you. Know when to take a break. As a coach or trainer, listen to your athletes and keep a watchful eye for signs and symptoms of heat illness. Headache, nausea, vomiting, dizziness, and disorientation are all grounds to pull someone off the field.

    4. Preparation

    In the event that someone does need to cool down, keep cold compresses on hand. Encourage loose fitting clothes to better circulate air flow and lighter colors that don’t attract the sun. In the case of a stroke, seek medical attention immediately. If the symptoms of heat exhaustion or cramps persist and the student is known to have a history of health issues, don’t hesitate to enlist the help of a medical professional.

    Dr. Stacie Grossfeld is a member of Baptist Sports Medicine and enjoys serving as the Team Doctor for South Oldham High School. In addition, she was recently named Team Doctor for Assumption High School in Louisville, KY.