• 6 Reasons Your Knee Hurts When You Sit Cross-Legged

    Posted by Orthopaedic Specialists

    Dr. Stacie Grossfeld of Louisville, KY tells 6 reasons that you might have pain when sitting cross-legged.

    It’s no secret that knees are an incredibly vital, yet vulnerable joint in our bodies. From supporting our weight to the ability to walk, having healthy, mobile knees is crucial to activity and our comfort when we move our bodies into different positions on different surfaces. When we were children, perhaps it was easy to get into certain positions that you have difficulties achieving as an adult, a very common position being sitting cross-legged. If this position causes you discomfort or pain, then you might be wondering what could be wrong with your your knee to suddenly have that pain.

    Having knee pain in any position might be alarming, and it’s important to get to the bottom of your knee pain before it worsens. Here’s 6 different reasons that your knee hurts when your sit cross-legged!

    1. A Previous Injury

    It can be frustrating when we get injured, but it can be even more frustrating when we think that our bodies are healed and then start experiencing pain again. The knee is a very vulnerable part of our body, as it is a joint that is under a lot of repetitive pressure during most of our day. In a study from the Osteoarthritis Initiative, experts saw a 3-6x increase in the likelihood of osteoarthritis and earlier onset of symptoms in individuals with a prior knee injury. Young athletes are also more than 5x more likely to experience an ACL tear in either knee when they have already torn their ACL.

    Some of this risk and lingering pain can be offset by preventative measures taken in the recovery period, such as rigorous physical therapy, personal training to strengthen the area, and keeping away from physical activity until the knee injury is completely healed instead of pre-maturely putting the joint back to work that it isn’t ready for.

    2. Weakened Hips or Glutes

    A sedentary lifestyle can lead to the weakening of the gluteal and hip muscles, which means that when weight is loaded onto the legs, those muscles cannot preform optimally and forces other areas of the body to compensate – the knees being one of the first to face the consequences. This weakening can also lessen the body’s ability to absorb shock and move correctly, which leads to awkward movements becoming habit and excess strain wearing down joints.

    3. Arthritis

    Sometimes, knee pain is due to the normal wear-and-tear of our aging bodies. Osteoarthritis and Rheumatoid Arthritis are both conditions that affect more than 32 million adults in the US. The symptoms include pain, stiffness, and loss of joint movement. Arthritis causes the cushioning cartilage of the knee joint to wear away until the bones rub together directly; this can affect the outer compartment of the knee (lateral knee pain), the inside compartment (medial knee pain), and underneath the knee cap (patellofemoral knee pain).

    4. Runner’s Knee

    A common cause of knee pain when bent into a certain position is overuse of the muscles and joint. Runner’s knee is the term that describes patellofemoral pain and occurs mostly in runners, hikers, skiers, cyclists, soccer players, weightlifters, and women in general, as their proportions make it easier for the knees to be worked at an unnatural angle. There can be a popping or cracking noise with knee flexion, but can be improved with rest, physical therapy, and knee support.

    5. Tendonitis

    Tendonitis, or the inflammation of tendons, can affect knee pain because the knee is surrounded and supported by a myriad of tendons from the back of the thigh and knee (hamstring tendonitis), the front of the knee (patellar tendonitis), and above the knee (quadriceps tendonitis). Tendonitis pain is triggered by bending and movement of the knee, which is required in order to be able to sit cross-legged.

    6. Iliotibial Band Syndrome (ITBS)

    Outside of the knee pain is often caused by outside of the knee anatomy, and the iliotibial band is a prime suspect as a thick strip of connective tissue from the outer hip to the shin. Iliotibial Band Syndrome (ITBS) is most common in male athletes but can affect anyone of any gender who engage in repetitive motion using the Iliotibial band. This overuse causes the tightening and/or inflammation of the IB, and the irritation can spread to nearby tissue as well, both of which you would feel when sitting cross-legged.

    If you or someone you love has suffered a knee injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.

    5 Reasons Walking is Good for Knee Joints

    Posted by Orthopaedic Specialists

    Dr. Stacie Grossfeld of Orthopaedic Specialists in Louisville, KY explains 5 reasons that walking is good for knee joints.For many of us that lead busy lives, there never seems to be much time to commit to the proper amount of exercise recommended, which is 30-60 minutes per day for adults. Between managing a family, having a full-time job, cooking healthy meals, and taking care of our home and other responsibilities, getting a gym membership on top of it all seems like a moot point. But there are plenty of easy exercises to strengthen your joints and muscles that you can get from the comfort of your home, or even during your day by making conscious choices; a popular one? Walking!

    That’s right, something you already do can be a big benefit to your overall physical health, but this exercise is particularly good for those with knee problems. Before we get into those reasons, remember to keep a few things in mind:

    • Listen to your body
    • Get the proper gear
    • Take days to rest and recover

    If you find that walking puts more stress on your hurt knee than it relieves the pain, listen to your body and consult a doctor. There are some gear items that might help, such as shoe inserts or knee braces, but it’s always a good idea to have a medical opinion on unusual joint pain. With that in mind…

    Walking is good for your knees for several reasons:

    1. Low-Impact Exercise:
      1. Walking is a low-impact activity, which means it puts less stress on your knee joints compared to activities like running or jumping. This can help reduce the risk of knee injuries and minimize wear and tear on your joints.
    2. Joint Lubrication:
      1. When you walk, your knee joints are gently moved through their full range of motion. This motion helps distribute synovial fluid, which acts as a natural lubricant for your joints, reducing friction and maintaining joint health.
    3. Strengthening Muscles:
      1. Walking helps strengthen the muscles around your knees, including your quadriceps and hamstrings. Strong muscles provide better support to your knee joint, reducing the risk of instability and injury.
    4. Weight Management:
      1. Maintaining a healthy weight is crucial for knee health. Walking is an effective way to burn calories and manage your weight, which can help reduce the load on your knees and prevent conditions like osteoarthritis.
    5. Improved Circulation:
      1. Walking promotes better blood circulation, which can aid in the delivery of essential nutrients to your knee joint tissues, supporting their repair and overall health.

    If you or someone you love has suffered a knee injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.

    Exercises for Knee Health

    Posted by Orthopaedic Specialists

    Maintaining knee health is essential for a fulfilling and active lifestyle. Whether you’re a seasoned athlete or someone looking to improve their fitness, understanding the best activities for your knees from an orthopedic perspective is crucial. This article will explore various fitness activities that promote knee health while reducing the risk of injury.

    1. Low-Impact Cardiovascular Exercises

    Low-impact cardiovascular exercises are excellent for knee health. Activities like swimming, stationary cycling, and elliptical training provide an effective cardiovascular workout without placing excessive stress on your knees. Swimming, in particular, is an orthopedic favorite as it offers a full-body workout with minimal joint impact.

    2. Strength Training with Proper Form

    Strength training is essential for overall joint stability, including your knees. When performed with proper form and technique, strength exercises can strengthen the muscles around your knees, reducing the risk of injury. Focus on compound movements like squats, lunges, and leg presses. Always start with lighter weights to avoid overloading your knees and gradually increase as your strength improves.

    3. Yoga and Pilates

    Yoga and Pilates are both fantastic options for enhancing flexibility, balance, and core strength. These low-impact activities can improve knee joint mobility while promoting overall stability. Poses and exercises can be modified to accommodate different fitness levels, making them accessible to almost anyone.

    4. Tai Chi

    Tai Chi is a graceful, low-impact martial art that emphasizes slow, flowing movements and deep breathing. Practicing Tai Chi can enhance balance, coordination, and strength while being gentle on the knees. Its fluid motions can even help reduce knee pain and stiffness in individuals with arthritis.

    How to Prevent Further Injury

    1. Proper Warm-Up and Cool-Down

    Regardless of the activity you choose, always incorporate a thorough warm-up and cool-down routine. A proper warm-up increases blood flow to your muscles and prepares your knees for exercise, while a cool-down helps prevent stiffness and promotes recovery. Simple dynamic stretches and mobility exercises can be beneficial.

    2. Mindful Progression

    Orthopedically speaking, gradual progression is key to knee health. Avoid sudden increases in activity intensity or volume, as this can lead to overuse injuries or strains. Whether you’re starting a new fitness regimen or adding intensity to your current routine, take your time to adapt and allow your body, including your knees, to adjust.

    3. Listen to Your Body

    Perhaps the most critical advice from an orthopedic perspective is to listen to your body. Pay attention to any discomfort or pain in your knees during and after exercise. If you experience persistent knee pain or swelling, it’s crucial to consult with a medical professional or orthopedic specialist for a proper diagnosis and treatment plan.

    Conclusion

    Maintaining healthy knees is vital for an active and fulfilling life. Incorporating low-impact cardiovascular exercises, proper strength training, yoga, Pilates, Tai Chi, warm-up and cool-down routines, mindful progression, and attentive listening to your body can help you achieve optimal knee health. Always consult with a healthcare provider or us at Orthopedic Specialists 501-212-BONE (2663) if you have specific concerns about your knee health or experience persistent pain. With the right approach, you can enjoy a lifetime of fitness and mobility while safeguarding your knees!

    If you or someone you love has suffered a knee injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.

    Foods That Fight Inflammation

    Posted by Orthopaedic Specialists

    Dr. Stacie Grossfeld answers an FAQ: what foods should you eat to reduce inflammation? Non-inflammatory foods are good for you!

    Inflammation is your body’s natural response to injury or illness, but chronic inflammation can contribute to various health problems. One way to combat chronic inflammation is by adopting a diet rich in non-inflammatory foods. In this article, we’ll explore a list of non-inflammatory foods that can help promote overall health and well-being.

    1. Fatty Fish

    Fatty fish like salmon, mackerel, and sardines are abundant sources of omega-3 fatty acids, which have potent anti-inflammatory properties. These essential fats help reduce inflammation throughout the body and are excellent for heart and brain health.

    2. Leafy Greens

    Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants. They are low in calories and high in fiber, making them ideal choices for an anti-inflammatory diet.

    3. Berries

    Blueberries, strawberries, raspberries, and blackberries are bursting with antioxidants that combat inflammation. They are also rich in vitamins and fiber, making them a delicious and nutritious addition to your diet.

    4. Turmeric

    Turmeric is a spice known for its potent anti-inflammatory compound called curcumin. Adding turmeric to your meals or drinking turmeric tea can help reduce inflammation and may alleviate symptoms in conditions like arthritis.

    5. Ginger

    Ginger is another spice with anti-inflammatory properties. It can be used fresh or in powdered form and is often included in teas, soups, and stir-fries.

    6. Nuts and Seeds

    Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats, fiber, and antioxidants. They not only help combat inflammation but also support heart health.

    7. Olive Oil

    Extra virgin olive oil contains monounsaturated fats and antioxidants that can help reduce inflammation and protect against chronic diseases. Use it as a salad dressing or for light sautéing.

    8. Cruciferous Vegetables

    Broccoli, cauliflower, Brussels sprouts, and cabbage belong to the cruciferous vegetable family. They are rich in sulfur-containing compounds that support the body’s natural detoxification processes and have anti-inflammatory effects.

    9. Tomatoes

    Tomatoes are a great source of lycopene, an antioxidant known for its anti-inflammatory properties. Cooking tomatoes can enhance the absorption of lycopene, so enjoy them in sauces and stews.

    10. Green Tea

    Green tea is packed with polyphenols, which have anti-inflammatory and antioxidant effects. Sipping on green tea regularly can be a soothing and health-promoting habit.

    11. Whole Grains

    Opt for whole grains like brown rice, quinoa, and oats instead of refined grains. Whole grains provide fiber and nutrients that help regulate blood sugar and reduce inflammation.

    12. Lean Protein

    Lean sources of protein such as skinless poultry, tofu, and legumes are essential for muscle repair and overall health. They provide protein without the pro-inflammatory saturated fats found in red meat.

    Conclusion

    Incorporating non-inflammatory foods into your diet is a proactive approach to promoting your health and well-being. By choosing foods rich in antioxidants, omega-3 fatty acids, and anti-inflammatory compounds, you can help your body combat chronic inflammation and reduce the risk of various health conditions. Remember that a balanced diet, regular exercise, and a healthy lifestyle are key components of overall wellness, so strive for a well-rounded approach to a healthier you!

    If you or someone you love suffers from an inflammatory condition in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.

    Whiplash: An Overview

    Posted by Orthopaedic Specialists

    Dr. Stacie Grossfeld at Orthopedic Specialists in Louisville, Kentucky can treat your whiplash and complications at the highest level of care and expertise.

    If you’ve ever been knocked around in a way that displaces your head and causes it to whip forward and backwards, but then experienced pain in your neck, shoulders, or head, then you may have contracted what is called whiplash.

    Whiplash is a very common injury that results from a rapid and abrupt extension and flexion of the muscles in the neck – like the motion of a whip, hence it’s name. Any event causing this motion can bring about a case of whiplash, such as being in a car that puts on the brakes suddenly without you being able to prepare yourself, being rear-ended, or taking a big fall without properly supporting your neck. Even rollercoasters can give whiplash! The most common causes of whiplash in the US, however, is via a sports injury or a car accident.

    How serious is whiplash? Does it need to be treated medically? Find out more in our overview of whiplash!

    The Mechanics of Whiplash

    Orhtopaedic Specialists is home to Dr. Stacie Grossfeld, double board-certified in Sports Medicine and Orthopedic Surgery and serves the Louisville and surrounding areas. Make an appointment for your whiplash injury today!This type of injury is known by terms other than whiplash, such as neck strain or neck sprain, so it might be called by a different name when it comes to articles on the internet or health providers. It also refers to a broader range of injuries rather than just one, like most other injury-related terms do, because when the neck bounces back and forth, the muscles, ligaments and tendons, and/or joints are manipulated past the point of their normal range of motion.

    Case-by-case, the severity differs and cause for concern will depend on where the damage extends to, which can include:

    • The intervertebral joints
    • The cervical discs (also known as intervertebral discs)
    • Cervical muscles
    • Nerve roots
    • Neck ligaments
    • Tendons in the neck

    Because of this range of potential injuries, symptoms, recovery time, and complications that can potentially develop from a whiplash injury can only be determined by a doctor who can recognize the extent of the whiplash.

    When Should I Become Concerned About My Whiplash?

    Like many sprains or strains, it might take a few days for the body to catch up with the injury and manifest in pain and loss of mobility, so some symptoms could be delayed. Immediate pain, paresthesia (burning or prickling sensation), or excruciating pain in the neck, shoulders, or back is certainly a cause for concern, as there could be damaged nerves, torn tendons, or injured cervical discs (herniated discs, bulging discs, or pinched nerves) which are severe conditions that result from serious cases of whiplash.

    However, whiplash isn’t usually used to describe the more extreme injuries, as they have specified diagnoses and names. In general, the condition is considered a very minor and mild injury with symptoms such as:

    • Neck pain
    • Neck stiffness
    • Injuries to the muscles and ligaments (myofascial injuries)
    • Headache
    • Dizziness
    • Mild shoulder or back pain

    In cases where the whiplash is sever enough to cause a concussion, some people might also experience memory loss, impaired concentration, nervousness/irritability, sleep disturbances, fatigue, or depression. But, again, when the whiplash is serious enough, the diagnoses is referred to and treated as the specific medical term.

    How Should I Treat My Whiplash?

    All depending on the severity of symptoms, the treatment of whiplash can range from letting mild pain resolve on its own to wearing an immobilizing cervical collar for increased stability of the neck during recovery. Many healthcare providers will prescribe over-the-counter pain medications, NSAIDs such as ibuprofen, as well as rest, at-home physical therapy, ice, and heat treatments to combat inflammation and tension.

    For more extreme cases, medical imaging may be done on the neck area, such as an MRI, CT Scan, or X-Ray and muscle relaxants, in-office physical therapy, cervical traction, and cervical collars may be prescribed.

    The recovery time for those who have experienced whiplash is rather short, with symptoms in studied cases averaging a full recovery within 2-3 months of obtaining the whiplash injury; however, residual neck pain and headaches were known to be reported and should be tracked in case of a concussion or extended injury.

     

    If you or someone you love has suffered a whiplash injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.

    From the Desk of Dr. Grossfeld: Plantar Fasciitis

    Posted by Orthopaedic Specialists

    Dr. Stacie Grossfeld tells about the symptoms, risk factors, and treatments for plantar fasciitis.

    Plantar fasciitis is a common foot condition that causes pain and discomfort in the heel and the bottom of the foot. Its signs and symptoms typically include:

    1. Heel Pain

    The most prominent symptom is pain in the heel, usually felt as a sharp, stabbing pain that’s worse with the first steps in the morning or after periods of inactivity.

    2. Pain After Rest

    Pain often subsides during activity, but can return after periods of rest or prolonged standing.

    3. Stiffness

    Stiffness and tightness in the bottom of the foot, especially in the morning or after long periods of sitting.

    4. Pain that Radiates

    Pain might radiate along the arch of the foot, and sometimes even into the calf.

    5. Tenderness

    The affected area, particularly the inner part of the heel where the plantar fascia attaches to the heel bone, can be tender to touch.

    6. Increased Pain with Activity

    Prolonged standing, walking, running, or other weight-bearing activities can exacerbate the pain.

    Risk Factors

    People who are overweight, wear shoes with poor arch support, have high arches or flat feet, or engage in activities that involve repetitive impact on the feet are more prone to developing plantar fasciitis.

    Treatment

    Treatment for plantar fasciitis usually starts with over-the-counter pain medications such as ibuprofen or naproxen sodium, physical therapy, and supplementary medical gear like splints, shoe inserts, walking boots, or crutches. If the pain persists at a high level, surgical recommendations may include injections, shock wave therapy, or surgery, which is the last option after all other treatments fail.

    If you suspect you have plantar fasciitis, give our office a call to set up a consultation to diagnosis and treat your plantar fasciitis. We use our feet and legs every day, and they are very important to getting enough exercise to properly prevent plantar fasciitis and other conditions, so it’s better to address the pain early to avoid complications in the future.

    If you or someone you love suffers from plantar fasciitis in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.

    Sprains vs Strains

    Posted by Orthopaedic Specialists

    Dr. Stacie Grossfeld at Orthopaedic Specialists is double board certified in orthopedic surgery and sports medicine. Work with her today to resolve your sprains and strains!

    Not all injuries are complicated, serious, or uncommon, and most of us have likely managed to get a variety of sprains and strains during our daily lives. However, while they might be painful, after a few days of rest and healing, the swelling and pain recedes, and a couple of weeks after that, everything is completely back to normal – not so serious, right?

    Sprains and strains are often obtained from physical activities and sports, but can also originate from overuse, awkward movements or positions, and improper lifting. Make sure you consider the risk factors for certain activities as well, as uneven ground, slippery conditions, failing to warm up and cool down after workouts can heighten your risk.

    Depending on the type and severity of pain that you experience with the injury, it’s important to know which is which and how risky it can be to overuse an injured joint or muscle. Simply put, while they are both acute, soft-tissue injuries, a sprain is an injury to a joint or the connective ligaments and a strain is an injury to muscles or tendons.

    Sprains

    Sprains happen when the joint capsule or surrounding ligaments of a joint are stretched or torn. A joint capsule is a dense, fibrous connective tissue that is attached to the bones in a joint that seals the joint space, and a ligament is a stronger band of connective tissue that connects the end of one bone with another to stabilize and support the body’s joints. All joints are susceptible to sprains, but the most vulnerable are the ankles, knees, thumbs, and wrists.

    The symptoms of sprains will vary with severity, but may include pain, swelling, stiffness, and reduced stability and function. Regarding severity, there are 3 grades of sprains that your injury can fall into:

    • Grade 1 (Mild): There is slight damage to the fibers of the ligament that can cause pain and mild swelling, but mobility and function are mostly unaffected.
    • Grade 2 (Moderate): There is partial tearing of the ligament, which causes abnormal looseness in the joint when it is moved in certain ways and decreases mobility.
    • Grade 3 (Severe): There is a complete tear of the ligament, which causes significant instability and loss of function.

    Strains

    A strain is similar to a sprain, except that with strains, the muscles and tendons are majorly affected rather than ligaments. They are caused by a sudden stretching or tear of your muscles or your tendons, which are heavy bands of fibrous tissue that connect your bones to your muscles and allows movement. This function is what sets them apart from ligaments, which are there only for bone-to-bone connective purposes. The most common muscles affected by strains are the hamstrings, the back, and the gastrocnemius muscle in the calf.

    Symptoms of a strain may include pain, muscle spasms, muscle weakness, swelling, inflammation, and cramping.

    Treating Sprains and Strains

    Usually, sprains and strains will heal by themselves with enough care and time off. Be careful not to overuse an injured joint or muscle, or you risk re-injury or worsening of the injury. Instead, the R.I.C.E. method is recommended: Rest, Ice, Compression, Elevation. If you have a severe grade 3 sprain or strain, then you may be directed towards an orthopedic specialist or physical therapist to assist in the healing process.

    If you or someone you love has suffered a sprain or strain injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.

    Preventing Pickleball Injuries: An Orthopedic Surgeon’s Perspective

    Posted by Orthopaedic Specialists

    Dr. Grossfeld treats sports injuries of all kinds, including ever-growing Pickleball injuries.

    As an orthopedic surgeon, my primary concern is the health and well-being of my patients. In recent years, I have noticed a surge in the number of Pickleball-related injuries among both seasoned players and beginners. Pickleball, a popular racket sport that combines elements of tennis, badminton, and table tennis, has gained immense popularity across all age groups. While it is an enjoyable and low-impact sport, the risk of injuries cannot be ignored.

    Understanding Pickleball Injuries

    Pickleball injuries can vary from mild sprains and strains to more severe fractures and dislocations. The most commonly affected areas are the shoulders, elbows, wrists, knees, and ankles. Due to the fast-paced nature of the game and the quick lateral movements involved, players may experience overuse injuries and sudden twists that lead to acute injuries.

    Common Pickleball Injuries

    • Shoulder Injuries
      • Rotator cuff strains and tears are prevalent among Pickleball players, often caused by repetitive overhead motions during serves and smashes.
    • Elbow Injuries
      • Tennis elbow, or lateral epicondylitis, can develop due to the repetitive gripping and swinging of the paddle.
    • Wrist Injuries
      • Carpal tunnel syndrome and wrist sprains can result from constant paddling movements.
    • Knee Injuries
      • Meniscal tears and ligament strains may occur due to quick lateral movements and sudden stops.
    • Ankle Injuries
      • Sprained ankles are common, especially when players change direction abruptly or land awkwardly.

    Prevention is Key

    While injuries may seem inevitable in any sport, preventive measures can significantly reduce their occurrence in Pickleball:

    1. Warm-up and Stretching:
    Before stepping onto the court, players should perform a thorough warm-up and gentle stretching exercises to prepare their muscles and joints for the game’s demands.

    2. Proper Technique:
    Learning the correct techniques for strokes, serves, and footwork can minimize the risk of overuse injuries and improve overall performance.

    3. Footwear:
    Investing in good-quality, supportive court shoes can provide stability and reduce the chances of ankle sprains.

    4. Rest and Recovery:
    Adequate rest between matches and proper recovery strategies can help prevent overuse injuries and ensure optimal performance.

    5. Listening to Your Body:
    It is essential for players to listen to their bodies and recognize any signs of discomfort or pain. Ignoring early warning signs can lead to more severe injuries and prolonged recovery periods. If any pain or discomfort persists, players should seek medical attention promptly.

    Returning to Play After an Injury

    For players recovering from a Pickleball injury, it is crucial to follow the orthopedic surgeon’s guidance and engage in a structured rehabilitation program. Rushing back to the court prematurely can exacerbate the injury and lead to long-term consequences.

    From the Desk of of Dr. Grossfeld

    In conclusion, Pickleball is an enjoyable and social sport that offers numerous health benefits. However, like any physical activity, it comes with inherent injury risks. By understanding these risks and implementing preventive measures, players can continue to enjoy the sport safely and reduce the likelihood of seeking orthopedic care due to Pickleball-related injuries. As an orthopedic surgeon, my goal is to ensure that all Pickleball enthusiasts can enjoy the game while prioritizing their musculoskeletal health.

    If you or someone you love has suffered a sports injury or pickleball injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.

    August 2023 Sports Events in Louisville, KY

    Posted by Orthopaedic Specialists

    Orthopaedic Specialists treats injuries of all kinds, including sports injuries and accident injuries.

    Playing and participating in sports are a great way to stay in shape, have fun, and keep your mind sharp for people of all ages. Whether it’s football, pickleball, cross country, wrestling, yoga, or synchronized swimming, there are clubs and events all around us to participate in; sometimes, however, we don’t want to participate, we just want to watch!

    Luckily, Louisville is home to three minor league professional sports teams, the Bellarmine Knights college sports teams, the University of Louisville Cardinals’ sports teams, and the KFC Yum! Center, which is a popular stop for other sports teams and events on tours. Want to know what coming up for the month of August? Orthopaedic Specialists has you covered! Which sporting events in Louisville will we see you at?

    Louisville Bats

    • Omaha Storm Chasers
      • Aug. 1-3 @ 6:35 pm
      • Aug. 4-5 @ 7:15 pm
      • Aug. 6 @1:05 pm
    • Toledo Mud Hens
      • Aug. 22-24 @ 6:35 pm
      • Aug. 25-26 @ 7:15 pm
      • Aug. 27 @ 1:05 pm

    Louisville City FC

    • Charleston Battery
      • Aug. 9 @ 8:00 pm
    • Rio Grande Valley FC Toros
      • Aug. 12 @ 8:00 pm
    • Oakland Roots FC
      • Aug. 26 @ 7:30 pm

    Racing Louisville FC

    • Angel City FC
      • Aug. 19 @ 7:30 pm

    KFC Yum! Center

    • WWE Friday Night SmackDown
      • Aug. 25 @ 7:45 pm

    Have a Sports Injury? Orthopaedic Specialists Can Help!

    It doesn’t matter where the injury came from – Dr. Stacie Grossfeld is double board-certified in orthopedic surgery and sports medicine, both through the American Board of orthopedic surgeons. You don’t have to be a professional sports player to become injured doing the activities that you enjoy, but you will need the same quality care and recovery process.

    While your chosen hobby can be fun to watch, fun to play, and a great way to keep yourself healthy, be sure to have a plan for when things go awry and you get aches, breaks, pains, or sprains. Until then, make the most of Louisville’s sports scene and support our local teams!

    If you or someone you love has suffered a sports injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.

    How to Avoid Shin Splints and What to Do If You Get Them

    Posted by Orthopaedic Specialists

    What are shin splints? How are shin splints treated? How can I avoid shin splints?

    If you’ve ever suddenly gotten back into an exercise routine, feeling good about making the leap and getting your steps in or working up a sweat, and then woken up the next day having to hobble everywhere because of the pain in your shins, then you aren’t alone! In fact, even the most experienced of athletes can develop this kind of pain that we call shin splints.

    What Are Shin Splints?

    The term “shin splints” refers to pain along the tibia when the surrounding muscles, tendons, and bone tissue become inflamed and irritated from repetitive, vigorous, or altered exercising. Shin splints are not a serious injury, initially, which is good considering how many people develop this particular condition. Those who are particularly prone to shin splints are:

    • Women
    • Those with flat feet
    • Those with rigid arches
    • Inexperienced exercisers
    • Dancers
    • Runners
    • Military members

    If shin splints are left unaddressed and are continued to be irritated, there is a chance that they can escalate into detached muscles or stress fractures, but those are extreme cases. Stress fractures, tendinitis, and chronic exertional compartment syndrome are all conditions associated with shin pain, so it’s suggested that a doctor become involved if the pain persists. Shin splints usually heal completely within 2-6 weeks, depending on the severity and how much rest you allow yourself, but pain will usually subside within a week.

    How Do You Prevent Shin Splints:

    1. Stretch

    Having a warm-up and stretch routine before you get into the heat of your workout will allow your muscles time to loosen up and get ready to support you as you exercise! Everyone from first-time exercisers to children to professional athletes should have some method of stretching incorporated to keep these types of preventable injuries away. If you know your workout is going to be different, make sure your stretching session is a little bit longer and more comprehensive!

    2. Wear Proper Footwear

    Improper or worn-down footwear can have a very large impact on your risk of getting shin splints, for runners especially. Don’t know when to replace your sports gear? Check out our overview here! Worn-out shoes can displace your weight and put stress on parts of the body that aren’t supposed to be stressed or aren’t prepared to be stressed. This is why shin splints develop if your regiment changes suddenly, like running hills and trails or switching from a treadmill to a sidewalk, as well!

    3. Don’t Overexert Yourself

    Once we get it in our heads that we’re going to stick to a schedule and not deviate from it, backing off when it starts to get painful can feel like a failure and be very disappointing and disheartening. But that’s not the case! Taking care of your body so that you can train better and longer is just as important as the exercises themselves. Especially for newer exercisers, or those who are just getting back into exercising, this can be difficult, since it throws off a still-developing schedule. Slowly ease into a regiment instead of starting at 100% to prevent any overexertion injuries and get yourself an accountability buddy if you have to take a break because of an injury.

    4. Crosstrain

    One of the simplest ways to make sure that you aren’t neglecting a part of your body and setting it up for injury is by cross-training your muscles. This can look different for everyone, but just like a weight-lifter wouldn’t only do arm workouts, or only build the muscles in their legs, every exerciser can benefit from working on all parts of their body. Swimming, cycling, and using machines such as the elliptical are all great cardio alternatives to each other.

    How to Treat Shin Splints:

    Shin splints is a variable condition that affects each person differently – it’s highly dependent on what you do that caused the shin splints and how you respond. As mentioned before, pain can go away in as short as a week’s time, but that doesn’t mean that the injury isn’t still there. Make sure you have total and complete painless motion back before returning fully to your sport or exercise regiment so that you don’t end up re-injured or making your injury worse.

    All the popular methods of rest and recovery apply to mild cases of shin splints:

    • RICE – Rest, Ice, Compression, Elevation
    • Over-the-Counter pain medication
    • Decrease your activity

    If the pain persists, physical therapy, stabilizing boots, orthopedic inserts, or crutches may be utilized to take the pressure off the injured leg and allow proper healing.

    If you or someone you love has suffered a sports injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.