Achilles Tendon Injuries: Acute Achilles Rupture vs Chronic Achilles Tendinitis

Achilles tendon injuries can be either acute Achilles Rupture or Achilles Tendinitis

Did you know that the Achilles tendon is the strongest tendon that our body has? It’s true! It has to be, since it plays such an important role in our ability to walk, run, jump, and move. It’s located at the back of the leg and connects the calf muscles – or the gastrocnemius and soleus muscles – to the heel bone. All people use this tendon everyday, and those such as athletes use it even more at a higher intensity. With how much the average person relies on their lower body, heel, foot, and leg pain might not be new. However, with Achilles tendon injuries, addressing pain and other issues is an important step in preventing further injury.

You might be asking: why the Achilles tendon specifically?

Unfortunately, alongside being the strongest tendon, the Achilles tendon also happens to be the most commonly-injured in the lower body. Because this tendon is so imperative to our daily activities and movement, knowing the type of pain you experience in the area and when to seek out medical treatment is critical to maintaining your health.

There are two types of Achilles tendon injuries that you should know: chronic Achilles tendinitis and acute Achilles rupture.

Chronic Achilles Tendinitis

Chronic Achilles tendinitis is a common overuse injury. Basically, if the Achilles tendon becomes inflamed, the body responds by swelling and becoming painful or irritated. There are two types of Achilles tendonitis:

Non-insertional Achilles Tendonitis is found more often in younger, active people. Small tears begin to break the tendon down, causing pain, swelling, hardening, and thickening of the tendon.

Insertional Achilles Tendinitis originates from the lower tendon near the heel. This is where it attaches to the bone. Because of its proximity, bone spurs are more likely to form with this type of tendonitis. Insertional Achilles Tendonitis can be found in all ages and activity levels, and is caused in part by calf muscle tightness, which increases the stress on the tendon insertion.

Acute Achilles Rupture

An acute Achilles rupture is the worse of the two injuries. When ruptures occur, the Achilles tendon tears or separates in one or more places. It accounts for 20% of all large tendon ruptures, and many who have experienced this injury describe it as a “gunshot” sensation. You might hear a loud pop or crack, and then experience a sharp and persistent pain at your ankle and up the back of your leg. It is very common in athletes due to the high number of abrupt accelerations and decelerations. This is a serious injury and requires immediate medical attention.

Achilles rupture treatment may be nonoperative or operative. However, the type of treatment depends on the age, activity demands, and how long the patient has had the injury. Nonoperative treatments often include bracing or casting alongside rehabilitation. Operative treatments can include:

  • Open end-to-end Achilles tendon repair
  • Percutaneous Achilles tendon repair
  • Reconstruction with VY advancement
  • Flexor hallucis longus transfer +/- VY advancement of gastrocnemius

Achilles Tendon Injury Treatment in Louisville, KY

Approximately 25% of Achilles tendon injuries are misdiagnosed at initial presentation. However, if you have experienced severe or persistent heel and calf pain, you may have an Achilles tendon injury.

Remember that while the injury is more common in both consistent and episodic athletes, Achilles tendon injuries can happen to anyone! Conditions that weaken or cause joints, tendons, and muscles to degenerate like arthritis, natural age, or prior untreated injuries can also contribute to risk.

If you or someone you love has suffered an Achilles Tendon 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.

An Overview of Osteonecrosis/Avascular Necrosis Treatment and Causes

Osteonecrosis, avascular necrosis treatment in Louisville KY

Avascular necrosis, also known as osteonecrosis, is the death of bone tissue caused by a lack of blood supply. Avascular necrosis can cause tiny breaks in the bone, which can eventually lead the bone to fully collapse if the issue is not properly treated. While osteonecrosis can affect individuals of any age or gender, it is most commonly found in individuals between the ages of 30 and 50. Additionally, osteonecrosis can happen to any bone in the body, but it most typically develops in the hip, knee, and shoulder. Learn more about avascular necrosis treatment and causes below!

Avascular Necrosis Causes

There are several different causes of a lack of blood supply that can potentially lead to avascular necrosis. More often than not, avascular necrosis tends to be caused by a systemic problem such as if you have an autoimmune disease and you’re on high doses of steroids. There are other causes including:

  1. An injury, such as dislocations or fractures around a joint
  2. Excessive alcohol and tobacco use
  3. Radiation therapy or chemotherapy
  4. Fatty deposits in blood vessels
  5. Sickle cell anemia
  6. Gaucher disease 
  7. Systemic lupus erythematosus
  8. Legg-Calve-Perthes disease
  9. HIV infection

Osteonecrosis Symptoms

Signs and symptoms of osteonecrosis may vary depending on what part of the body is affected and how much the bone tissue, as well as the surrounding area, is impacted. Some common symptoms of osteonecrosis include the following:

  1. Pain in the joint that may increase over time, especially if the bone collapses
  2. Pain that occurs even at rest
  3. Limited range of motion
  4. Groin pain, if the hip joint is affected
  5. Limping, if the condition occurs in the leg
  6. Difficulty with overhead movement, if the shoulder joint is affected
  7. Worsening arthritic symptoms in the joint when the condition deteriorates

Avascular Necrosis Treatment

When it comes to diagnosing a case of avascular necrosis, doctors usually turn toward imaging methods such as an x-ray or magnetic resonance imaging (MRI). Depending on the severity of the patient’s condition, there are several ways to treat avascular necrosis. Initially, the healthcare provider will attempt to treat the underlying condition that might be causing the problem. If the treatment of an underlying condition is not the proper solution for a particular case of avascular necrosis, the healthcare provider will turn to treating the bone itself.

If the condition is caught early on and there is not a large amount of damage to the bone or surrounding joint that is in need of surgical treatment, the patient may take pain relievers, limit use of the affected area, and potentially be given range-of-motion exercises to do. There is the possibility that nonsurgical treatment will slow the progression of osteonecrosis; however, most people will need surgery.

Surgical options include:

  • Core decompression, which consists of drilling holes in the bone right into the lesion to stimulate new bone growth into that area
  • Osteochondral bone grafts or replacements, which consist of replacing the affected bone with healthier bone
  • If the joint collapses, the worst case scenario is undergoing a whole knee/hip/shoulder replacement based on the area affected 

Each case of avascular necrosis is different, so it is best to consult your healthcare provider if you are experiencing any kind of pain, especially if it is joint pain. Want to see a real-life diagnosis of osteonecrosis? Check out the informative TikTok made by Orthopaedic Specialists’ board-certified orthopedic surgeon, Dr. Stacie Grossfeld!

If you or someone you love has suffered an injury in the Louisville, Kentucky-area and developed osteonecrosis as a result, board certified orthopedic surgeon 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.

An Overview of Orthopaedic Sports Medicine and What It Means to Be Board Certified

Dr. Stacie Grossfeld in Louisville, KY is double board certified in Orthopaedic Surgery and Orthopaedic Sports Medicine through the American Board of Orthopedic Surgery.

Dr. Stacie Grossfeld, Louisville orthopedic surgeon, is double-board certified in both orthopedic surgery and orthopaedic sports medicine through the American Board of Orthopedic Surgeons. But what exactly does that mean? Is one more important than the other? How do you get board-certified?

You’re in luck! Because Orthopaedic Specialists is here with a short overview of sports medicine, board certifications, and what it means to be an orthopedic specialist.

Sports Medicine and Orthopedic Surgery

When a doctor goes through medical school, eventually, they make it to their period of residency, which is where the hopeful doctor hones their skills in the specialty of their choice. There are plenty of medical specialties to choose from, be it pediatrics, cardiology, genecology, anesthesiology, family medicine, psychiatry, plastic surgery, dermatology, etc., and orthopaedic surgery is one of them. Due to the broad nature of each specialty, doctors can then choose to get even more granular and earn a certificate in a subspecialty. Common subspecialties in orthopedic surgery are:

  • Adult Reconstructive Orthopaedics
  • Hand Surgery
  • Musculoskeletal Oncology
  • Orthopaedic Sports Medicine
  • Orthopaedic Surgery of the Spine
  • Pediatric Orthopaedics

So, Dr. Grossfeld was first board-certified in orthopedic surgery by the American Board of Orthopedic Surgery after her residency and internship at the University of Minnesota, and then obtained her subspecialty in Sports Medicine after completing her fellowship at the Fowler-Kennedy Sports Medicine Center.

What are the American Board of Orthopedic Surgery’s Qualifications to Earn a Subspecialty?

According to the ABOS, “The Subspecialty Certificate in Orthopaedic Sports Medicine is for Board-Certified orthopaedic surgeons who have demonstrated qualifications in sports medicine beyond those expected of other orthopaedic surgeons by virtue of additional training, a practice characterized by a volume of cases in sports medicine, or have made significant contributions to this field.”

Other qualifications include:

  • Candidates must have completed a one year ACGME accredited fellowship in orthopaedic sports medicine
  • Candidates must have a one-year case list submitted, composed of at least 115 operative cases and 10 non-operative cases
  • Seventy five of the 115 operative cases must involve arthroscopy as a component of the procedure
  • Candidates must complete a four-hour examination consisting of 175 multiple-choice questions

How is an Orthopedic Sports Medicine Specialist Different From a Regular Orthopedic Surgeon?

Orthopedic sports medicine specialists are orthopaedic surgeons, but they specialize in treating and preventing athletic or exercise injuries. Many times, sports medicine specialists will also focus on other lifestyle factors, such as training, physical therapy exercises, and nutrition. This specialty is also applied to other mobility-related injuries for those with disabilities or chronic conditions like arthritis.

Common conditions that an orthopedic sports medicine specialist might treat are:

  • Trauma, broken bones, and fractures
  • Dislocations and separations
  • Tendonitis
  • Joint injections
  • Shoulder pain and injuries, such as:
    • Rotator cuff tears
    • Dislocated shoulders
    • Frozen shoulders
    • Pitcher’s shoulder
    • Shoulder Impingement Syndrome
    • Swimmer’s shoulder
  • Nerve compression
  • Arthritis
  • Overuse injuries
  • Torn cartilage
  • Knee pain and injuries, such as:
    • ACL injuries
    • MCL injuries
    • PCL injuries
    • Knee arthroscopies
  • Foot and ankle injuries
  • Elbow, wrist, arm, and finger injuries
  • Sprains and strains
  • Tennis elbow

If you or someone you love has suffered a sports injury in the Louisville, Kentucky-area, double-board certified orthopedic sports medicine physician and orthopaedic surgeon 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.

What are Bunions?

X-ray of bunions on big toe, Louisville Orthopedic Specialist for bunions treatment

Hallux Valgus and Bunions

Hallux valgus is an orthopedic condition that causes a deformity in the foot as the big toe begins to point toward the second toe. Bunions are a result of the movement, and are characterized by a bony lump that appears on the inside of of the foot at the base of the big toe. Over time, bunions can get bigger and more painful, but taking the proper steps to prevent and manage them when they first appear can put off surgical treatment.

What Causes Bunions?

One of the largest factors contributing to the development of bunions is genetics. Approximately 70% of people with with this condition have a family history of the condition, especially amongst adolescents. Otherwise, hallux valgus can develop due to several factors, such as unbalanced force exerted on the joints, tendons, and ligaments of the foot, certain lifestyles, foot trauma, pre-existing conditions, and repetitive micro-trauma. It is important to note that while lifestyle factors can increase the risk of developing bunions, not every person at higher risk develops bunions as a result of their activities.

With these factors in mind, the populations most at risk of developing bunions are:

  • Women, especially pregnant women
  • Athletes, especially ballerinas and dancers
  • People in occupations that involve long periods of standing and/or walking
  • People who wear narrow-toed or high-heeled shoes
  • People with:
    • Low arches, flat feet, or splayfoot
    • Weak connective tissue
    • A short Achilles’ tendon
    • Short calf muscles
    • Arthritis or other joint conditions

Symptoms of Bunions

Outside of the visual protrusion, other symptoms of bunions include:

  • Pain and tenderness at the site of the bunion
  • Redness and inflammation of the toes and/or foot
  • Hardened skin on the bottom of the foot
  • Calluses or corns on the bunion
  • Stiffness, arthritis, or restricted motion of the big toe
  • Difficulty or a disruption of normal walking patterns

Are Bunions Painful?

How painful a bunion can be is dependent on how big the protrusion is and how deformed the toes are. Small and unbothered, some people might not notice their bunions. However, as time passes and the condition progresses, the bunion(s) may become bigger. This leads to the complications that make them painful.

One complication with large bunions is the fact that most shoes are not made to accommodate the bony protrusion of a bunion. Tight or ill-fitting shoes might not always cause bunions, but the consistent irritation present when wearing shoes makes the condition painful. Bunion bumps and deformity can also damage the nerves in your big toe and cause numbness or inflammation.

Bunions can also indirectly cause pain, as well. Because of the unnatural way it shapes the foot and affects walking patterns, people with bunions are more susceptible to osteoarthritis in the big toe joint, knees, and hips later in life. Depending on the size, this condition can also affect balance and the deformity might increase the risk of falls, especially for the elderly.

How Are Bunions Treated?

If bunions cause debilitating pain, grow to be disruptive, or threaten future orthopedic health, doctors will recommend bunion surgery to correct the deformity and get rid of the protrusion. However, bunions that are mild or painless can be managed by conservative, non-surgical treatments. Though these treatments will not cure or get rid of bunions, they can greatly slow the progression of them and reduce pain. These non-surgical bunion treatments can include:

  1. Splints or Braces: Toe splints and toe braces can come in different sizes and forms, but the most common are toe-spacers and night splint.
  2. Appropriate Footwear: Many doctors will recommend switching to wide-toed, flat shoes to lessen irritation. Being barefoot as much as possible will also eliminate bunion irritation and pressure.
  3. Shoe Padding or Orthotics: Custom-made or over-the-counter shoe inserts will often be used in conjunction with proper footwear. This ensures that the toes and foot are supported and the pressure put on the muscles, bones, and tendons are correctly balanced.
  4. Physiotherapy: Stretching and exercising foot muscles can strengthen feet and ligaments, which can help slow the condition.
  5. Over-the-Counter Painkillers: Non-steroidal anti-inflammatory drugs, or NSAIDs, such as aspirin, ibuprofen, or naproxen can be used manage pain alongside other treatments. However, painkillers should only be used for a short period of time, so be sure to consult your doctor if you experience continuous or extreme pain from bunions.

If you or someone you love has suffered from bunions 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.

Cycling for Knee Health

Learn from Dr.. Grossfeld about why cycling is such a good exercise for knee health!

Since our knees are both very important to our everyday lives and very vulnerable to injury, it’s crucial that we keep them in good health. There are several exercises out there that our knees love, but cycling happens to be one of our favorites here at Orthopaedic Specialists, since it’s a fantastic fitness activity that offers a multitude of benefits for knee health.

Here’s 6 reasons why cycling is an excellent exercise choice!

1. Low-Impact and Non-Weight Bearing

Cycling is a low-impact, non-weight bearing exercise, which means it places minimal stress on your knee joints. Unlike running or high-impact activities, cycling allows you to engage in aerobic exercise without subjecting your knees to excessive pounding.

2. Strengthens Quadriceps and Hamstrings

Pedaling engages the quadriceps and hamstrings, the muscles that play a vital role in knee stability. As you push and pull on the pedals, these muscles become stronger, helping to support your knee joint and reduce the risk of injuries.

3. Improves Range of Motion

Cycling involves a continuous, rhythmic motion that can help improve the range of motion in your knee joints. Regular cycling can aid in reducing stiffness and enhancing joint flexibility.

4. Weight Management Tool

Maintaining a healthy weight is crucial for knee health. Excess body weight places added stress on the knees, potentially leading to problems like osteoarthritis. Cycling can be an effective way to manage or lose weight while being gentle on your knees.

5. Customizable Intensity

Whether you prefer leisurely rides or challenging hill climbs, cycling allows you to tailor the intensity of your workout to your fitness level. This adaptability makes it suitable for individuals with varying degrees of knee sensitivity.

6. Knee-Friendly Accessories

Cycling with proper bike setup and accessories, such as a well-fitted saddle and handlebars, ensures a comfortable and ergonomic riding position. This can significantly reduce the risk of developing knee discomfort or pain, and if you already have knee pain, there is additional equipment that can be added to your bike to accommodate it!


Incorporating cycling into your fitness routine can be a great way to improve knee health, enhance cardiovascular fitness, and enjoy the great outdoors. Ensure that your bicycle is well-maintained, with properly inflated tires and well-lubricated moving parts, as a well-maintained bike will provide a smoother and more comfortable ride, further reducing the strain on your knees, and cycling can be an exercise you enjoy for years to come!

If you are beginning to cycle for the first time or again after a period of time off, remember to start at a pace that suits your current fitness level and gradually increase intensity and duration to avoid overexertion. As with any physical activity, listen to your body, and if you experience persistent knee discomfort or pain, give us a call 502-212-BONE (2663).

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.

Patient of the Month: Dennis Attig

Meet this month’s patient in the spotlight, Dennis Attig!

Dennis Attig is the December Patient of the Month for Louisville Bones Orthopaedic Specialists in Louisville KY

Dennis Attig is a patient of ours that leads a rather extraordinary life! At 67 years old, Dennis works as an electrician, as he has his entire professional life. Right now, he has the opportunity to work a part-time role at a well-known airline, which allows him to continue working in his field while he and his family – Dennis is the proud father of 3 children – travel to their international dream destinations.

However, work is not the only travel that Mr. Attig has embarked on. For the last 20 or so years, Dennis has journeyed to Guatemala on mission and constructions projects. Through these trips, he had the opportunity to grow acquainted with the nation and its people, many who he now regards as family. This year, he had the additional privilege of spending his summer in Guatemala, teaching English at a school for adult missionaries.

Word of Mouth and Memory – What Led Him to Dr. Grossfeld

When Dennis began experiencing knee pain, he came to see us here at Dr. Grossfeld. Why? Simple – word of mouth travels far!

Dennis Attig is the December Patient of the Month for Dr. Stacie Grossfeld's Louisville Bones Orthopaedic Specialists in Louisville KYA job at an airline is one that provides ample opportunity to encounter all sorts of individuals. Mr. Attig happened to assist a passenger with a knee brace and got to talking about the passenger’s injury. It was here that he received a recommendation for an orthopedic surgeon in Louisville by the name of Dr. Stacie Grossfeld. And, as fate would have it, the name would come up again with his family physician, who he saw when his knee pain began affecting his active electrical work and airline responsibilities.

Once he was recommended to Dr. Grossfeld, he was immediately started on treatments to help him regain his his sense of normality. “Thanks to the ongoing treatment provided by Dr. Stacie,” Dennis says, “I have managed to steer clear of any major surgeries and have successfully regained my daily functional abilities.”

Without having to take much recovery time as he might have had to with a surgical treatment, Mr. Attig was able to continue his work and do what he loved, which he remains grateful for to this day.

“I cannot emphasize enough how highly I recommend Dr. Stacie. Despite maintaining a busy practice, she consistently makes the effort to communicate with me both personally and professionally. I have referred several friends with injuries to her, and they also have nothing but the highest praise for her.”

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.

6 Reasons Your Knee Hurts When You Sit Cross-Legged

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

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

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.


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

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.


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.