• Easing Back Into Running After Time Away

    Posted by Orthopaedic Specialists

    Ready to Start Running Again? Learn How Here

    Running is a wonderful physical activity that may also be one of the simplest for people to enjoy. All you need are some sneakers and comfortable clothing and off you go. Not only can running help you maintain a desirable weight, but it is also a great way to make your muscles stronger, to build strong bones, and increase your overall cardiovascular well-being.

    According to 2020 estimates from the Sports & Fitness Industry Association, approximately 15% of the U.S. population participates in some type of jogging or running activity on a regular basis. It is likely that the COVID-19 pandemic has only increased this behavior, in part because many people had limited access to gyms, or chose to avoid more crowded indoor fitness venues.

    If you trying to get back into running after an extended period on the sidelines, there are some helpful tips to consider. Whether you have been sidelined by an injury that has made it painful or impossible to run, or you’re just trying to increase your physical activity after being sedentary for a while, there are some important things to consider if you are getting back to running after having not done it for a while. 

    Follow along for some helpful info as you begin to implement a new running routine.

    10 Tips To Make Your New Running Routine Easier

    1. Be realistic.

    Many people remember how easy running was when they were kids, teens and even young adults. It is important for you to be realistic about your fitness level and body as you start any new exercise routine including running. While you can certainly aim to realize great success at every life stage, setting realistic expectations will make the journey much more enjoyable.

    2. Take time to stretch before and after you run.

    Establishing a stretching routine before and after you run is advisable, regardless of your age and abilities. While people’s bodies tend to vary in terms of flexibility and typical pain points, it is important for you to figure out a good stretching routine that works for your needs. Not only will stretching help to reduce your risk of injury, but it will also help to reduce the muscle soreness you will likely experience, especially in the beginning of your new running routine.

    3. Listen to your body.

    When it comes to running, and most physical activity for that matter, the old saying “no pain, no gain” is not a great thing to follow. It is very important that you tune into your body and that you pay attention to just minor tweaks, aches and pains. If you listen and act accordingly, you will greatly reduce the risk of a more serious injury that keeps you from being able to continue your running plan.

    4. Set some realistic goals.

    Having goals for your running routine can help you see the progress you are making, even in small increments. Whether you jump in with both feet and sign up for a local road race, or simply have a set distance you want to work up to, mapping out a plan with some actionable steps towards achieving set goals is a great way to help yourself stay motivated and focused on the bigger picture of your effort.

    5. Consider an approach that involves both running and walking.

    If you were a one-time runner trying to ease back into the activity after time off, you may look at walking as something lessor than running. The fact is, walking has just as many health benefits and is often much easier on your muscles and joints. If you are easing back into a running routine after time off, incorporating a walk and run approach is often more comfortable and sustainable, especially in the first few weeks.

    6. Make sure to get the right footwear.

    While there are hundreds of different sneaker options to consider, it is essential that you choose some supportive high-quality footwear as you get back into a running routine. Going to a store that specializes in running is helpful for some people who may benefit from a gait analysis and other experienced advice, based on unique preferences, body builds, injury history, dynamics with your feet, etc.

    7. Hydrate more than “normal.”

    Many times when people start running again, especially in colder weather, they forget to drink more fluids to make up for all that they are losing during physical activity. Even though you may not feel like you are sweating in the colder months, you most definitely are, so making hydration (especially water) a top priority is very important. 

    8. Time your meals to avoid cramps and stitches.

    If you have ever had a bad cramp during a run you know why this topic is an important one to discuss. Many times people experience stomach aches while running from undigested food sitting in their stomachs. Try to think strategically about what you eat and when you eat it. While there isn’t one perfect approach or food that fits for every person, learning what works well for you is essential. Many runners like to run early in the day before they have eaten to try to avoid the likelihood of some type of food-related cramping. Yet others have to eat something before running, regardless of the time of day, just to have adequate energy to power through. Experiment with some different options and figure out what works best for you. 

    9. Consider keeping a journal.

    As with many physical activities, some days you’ll feel better than others and you won’t be sure why. If you keep a running journal to document distance, pace, food/diet, your course, etc. it will help you better identify patterns in your running. You may be able to see if there are certain times of day or weeks of the month when your running seems easier or harder. You may also gain insight into which foods make you feel best before your activity.

    10. Diversify your routine.

    Even if you are very focused on establishing a new running routine, it is very important that you also incorporate other physical activities to make the running more enjoyable. This includes some activities that help to strengthen your arms and core, for example. Depending on your age and overall health, it may also include more low impact activities including cycling and swimming, where you can still get plenty of cardio benefits without the same amount of stress on your body. Many people who have been successful running over the life course note that days off can be as important as days on. Keep the big picture in mind and don’t let your enthusiasm to get back to running lead you to an overuse injury.

    If you are currently sidelined by an injury and are unable to participate in the activities that you enjoy, seek out qualified medical help. For those in the Louisville, Kentucky-region, Dr. Stacie Grossfeld is here to serve you. Dr. Grossfeld has decades of experience as a double board certified sports medicine physician and orthopedic surgeon. Perhaps even more importantly, Dr. Grossfeld is an athlete and is passionate about sports. She understands the frustration that can come from injuries, and she works with athletes to help get them back on the road to recovery as quickly and successfully as possible. For more information or to schedule an appointment with Dr. Grossfeld, call 502-212-2663 today. New patients are welcome, and we accept almost every type of insurance.

    What is Mueller-Weiss Syndrome? Understanding Rafael Nadal’s “Rare” and “Incurable” Foot Condition

    Posted by Orthopaedic Specialists

    Mueller-Weiss Syndrome is a “Rare” and “Incurable” Foot Condition

    Rafael Nadal is one of the biggest names in professional tennis. As a former World #1 and current World #5, the 35 year-old Spaniard has won the most Grand Slam men’s singles titles in history. He won the Australian Open this January, and appears to be vying for major wins during the upcoming clay-court season. 

    Despite this recent victory, Nadal has actually been struggling with an ongoing foot condition for over a year. Known as Mueller-Weiss Syndrome, this rare, degenerative disease has caused him chronic, “day-by-day” suffering, forcing him to pull out of last year’s Wimbledon and completely derail his 2021 season. In a recent interview, he admitted that he often thought his entire career may be over. It has only been through months of recovery and training that he has reached a point where he feels comfortable playing again. 

    So, what exactly is Mueller-Weiss Syndrome?

    Besides being under-diagnosed and rarely-understood, it’s a form of “adult-onset spontaneous osteonecrosis of navicular bone causing mid and hindfoot pain and deformity.” This means that blood flow is cut off from the navicular bone (located in the top-middle of the foot), resulting in degeneration, fragmentation, and deformity. 

    What are some symptoms of Mueller-Weiss?

    Generally, Mueller-Weiss begins as a persistent, subtle pain in the navicular bone. This can last for months. Then, as the condition progresses, the pain can become increasingly severe, even disabling. 

    What causes Mueller-Weiss?

    Mueller-Weiss is most common in middle-aged women. There are different suspected causes of the condition. Trauma, such as an acute athletic injury, may cause it. Osteochondritis, or the “death” of a joint or bone, can be a cause as well. Overuse may be a factor. Due to the rarity of the disease, causes largely remain unknown. 

    How do you recover from Mueller-Weiss?

    There is no “best choice” treatment option for Mueller-Weiss. Many doctors prefer a more conservative approach to managing symptoms. If severe pain persists for longer than six months, however, surgery may be recommended. This can include methods such as “open triple fusion” and “talonavicular-cuneiform arthrodesis.” Recommended orthopedic procedures will depend on each patient’s unique case. 

    How will Mueller-Weiss affect Rafael Nadal in the long-term?

    Nadal received surgery in September 2021 that allowed him to play again, but this doesn’t mean that his Mueller-Weiss is going away. Due to the nature of the disease, the degeneration and deformity of the navicular bone will likely continue to cause him pain and occasional flare-ups. It’s difficult to determine how this will affect his career in the long term. But, for now, we can safely say he’s back in the game!

    If you or a loved one experiences pain associated with a sports-related injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists is currently accepting new patients, and same day/telemedicine appointments are also available. For additional information or to schedule an appointment today, call 502-212-2663.

    Common Injuries in the Winter Olympics

    Posted by Orthopaedic Specialists

    What are the most common injuries experienced by Olympic Athletes? Learn here

    As the 2022 Winter Olympic Games skate towards its finish, there’s a lot of anticipation around which country will take home the most medals. Right now, Norway and Germany are in the lead with 13 and 10 gold medals, respectively, while the United States trails with a formidable 8. 

    While there’s plenty of good reason to enjoy the games, it’s important to remember that there’s a lot happening underneath the surface, especially among the athletes themselves. On top of the immense pressure to succeed, Olympic athletes continually face a devastating fear: the risk of injury. Given the intensity, competitiveness, high-speeds of play, lack of recovery-time, and other uncontrollable situational factors of the games, sports injuries are incredibly common in Olympic competitions. Even a relatively minor injury can put these experienced athletes on the sidelines. And while some sports are undeniably more dangerous than others, there are injuries associated with each and every sport. 

    One major injury during this year’s games occurred during the Women’s giant slalom when Nina O’Brien, a 24-year old American alpine skier, lost her balance just before reaching the finish line. She was going top speed and crashed, subsequently breaking her left leg. 

    Another injury for Team USA occurred during the women’s hockey game against Finland. During the first period, Brianna Decker collided with a Finish player, resulting in a broken left fibula and torn ankle ligaments for Decker. 

    Which Winter Olympic Sports Are The Most Dangerous?

    A study conducted in the 2018 PyeongChang Winter Olympics found that “injury incidence was highest in ski halfpipe (28%), snowboard cross (26%), ski cross (25%), snowboard slopestyle (21%) and aerials (20%). The sports with the lowest amount of injuries were Nordic combined, biathlon, snowboard slalom, moguls and cross-country skiing (2%–6%).” 

    Of the injuries recorded, an estimated 33% resulted in more than 1 day of absence from competition and 13% resulted in more than 7 days of absence. 

    5 Injuries That Occur Frequently Among Olympic Athletes

    1. Fractures

    Fractures (aka broken bones) are the most common injury at the Winter Olympic Games, as well as one of the most severe. Sustaining a fracture can easily require surgery and months of rest. To learn more about the different kinds of fractures, click here. 

    2. Ligament Ruptures and Sprains

    Ligaments are bands of elastic tissue around your joints. When a ligament is stretched or inflamed, it is often described as sprained. When it is torn, which is more severe, it is known as a rupture. Ligament injuries are extremely common among Olympic athletes, such as knee ligament (ACL) tears. 

    3. Dislocations or Subluxation

    Any joint in the body can be dislocated or subluxated (a partial dislocation), but they’re most common in the shoulders and elbows. They often occur in sports that require lifting or throwing movements. Dislocating a joint can spell the end of a season for any Olympic athlete. Learn more about shoulder dislocations here. 

    4. Concussions

    Once you’ve had a concussion, the chance of getting concussed again is much higher. Some Olympic athletes have been concussed 5 or 6 times, such as Canadian snowboarder Spencer O’Brien. And, unfortunately, many people don’t realize they’ve been concussed, due to a lack of awareness around the injury. Check out my blogs about concussions here. 

    5. Bone Contusions

    A bone contusion is when a bone is bruised. This common injury is less severe than a fracture, but can still result in the need for weeks of recovery. Contusions often occur in conjunction with other injuries. 

    If you or a loved one has sustained a sports-related injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists is currently accepting new patients, and same day/telemedicine appointments are also available. For additional information or to schedule an appointment today, call 502-212-2663.

    8 Common Risk Factors of Low Back Pain

    Posted by Orthopaedic Specialists

    An image of a man holding his lower back

    Low back pain is an epidemic in the United States. At any given moment, nearly 65 million American adults will have recently experienced lower back pain. Over 80% of the population will experience low back pain (LBP) at some point in their lifetime. Back pain is one of the leading causes of missed work and the sixth most costly condition in the U.S., totaling between $100-200 billion in lost wages, medical bills, and other expenses each year.

    Chronic low back pain can be disabling. Defined as pain that lasts longer than three months at a time or reoccurs, chronic LBP is the second most common cause of disability in the U.S.. 

    What’s more, low back pain has a detrimental effect on mental health. A study conducted using WHO data found that chronic back pain is associated with “increased likelihood of depression, psychosis, anxiety, stress, and sleep disturbances.”

    If you or a loved one experiences pain in the lower back, it’s important to seek medical help as soon as possible. By addressing causes and symptoms early on, you may be able to reduce the risk of experiencing a long-term condition.

    There are many preexisting conditions and situational factors that can contribute to your chance of experiencing acute or chronic low back pain. By limiting your exposure (if possible), you may be able to prevent future injury. Let’s take a look at some common risk factors below. 

    8 Risk Factors of Low Back Pain

    Age

    Adults over the age of 30 are more likely to experience low back pain. The risk increases with age, as loss of bone density and muscle elasticity can contribute to heightened risk of injury. Conditions associated with aging such as osteoporosis are directly linked to low back pain.

    Obesity

    Being obese/overweight can add strain to the back muscles and spinal discs, increasing the risk of experiencing a back injury. Eating a nutritious diet with plenty of Vitamin D and calcium can help promote bone density and prevent injury. 

    Work

    Jobs that put significant, routine pressure on the back can increase the risk of experiencing a lower back injury or chronic pain. Repetitive movements, bending, and heavy lifting can all contribute to new or existing injuries. 

    Fitness Level

    Exercises that increase abdominal strength and promote flexibility, such as walking, swimming, running, weight lifting, pilates, yoga, and biking are all recommended to reduce the risk of back injury. Even moderate exercise, such as a daily walk, can prevent injury.

    Being sedentary

    Regularly sitting for long-periods of time, whether at work in or in leisure, harms posture and weakens the back. This is proven to drastically increase the risk of low back pain.

    Genetic or Preexisting Conditions

    Certain conditions, such as ankylosing spondylitis, scoliosis, or being pregnant, can contribute to low back pain. 

    Smoking

    Smoking is directly connected to low back pain. Smoking reduces blood flow to lumbar discs, reduces regeneration, causes inflammation, and impairs immune function. 

    Covid-19

    Recent studies have found that recurrent low back pain is a symptom for many people who suffer from the coronavirus. This is a common symptom of viral infections and inflammatory conditions, which often result in widespread body aches and myalgia (muscle pain).

    Experiencing Lower Back Pain?

    Reducing or eliminating these risk factors can limit your chance of experiencing low back pain, but anyone can still suffer from an unexpected back injury. Have acute or chronic pain in your back? Read about injuries associated with low back pain here.

    If you or a loved one has sustained a back injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists is currently accepting new patients, and same day/telemedicine appointments are also available. For additional information or to schedule an appointment today, call 502-212-2663.

     

    An Overview of Knee Bursitis: What It Is, What Causes It and How To Treat It

    Posted by Orthopaedic Specialists

    Knee pain? It could be inflamed bursae of the knee

    Knee bursitis happens when a bursa in your knee joint becomes inflamed. A bursa is a small slippery sac filled with fluid which helps to cut down on the friction that exists at your joints between your bones, muscles, and tendons. You have many bursae throughout your body, including 11 in your knee. 

    Many different things can cause your bursa to become inflamed, but it most commonly occurs on the sides of your knee or on the kneecap area. And it can also happen behind your knee. Bursitis in the knee may not only be painful, but it may hinder your ability to bend and straighten your knee full, and to move freely. 

    An Overview of Knee Bursae

    Your knee is comprised of 11 bursae, each in a specific location. There are different types of knee bursitis, depending on which bursa or bursae are inflamed. 

    Prepatellar knee bursitis happens right on the kneecap area, and is sometimes referred to as popeye or carpenter’s knee. Infrapatellar bursitis occurs just below the kneecap, while suprapatellar bursitis is just above the kneecap. Bursitis on the outside of your knee may be located in your iliotibial band bursa.

    If you have an inflamed bursa behind your knee, it is likely your semimembranosus bursa

    Bursa sometimes become inflamed as part of an infection. Though less common, bursitis that is caused by an infection may also include fever and chills.

    Who is Most Likely to Experience Knee Bursitis?

    Many people experience knee bursitis because of an injury which may include a traumatic blow or merely wear and tear from overuse.

    While anyone can suffer from knee bursitis, it is more common among middle aged and older people. Individuals with jobs that involve a lot of kneeling and bending for prolonged periods like plumbers may be more prone to knee bursitis. Certain types of athletes may also be at higher risk including runners or those who are more likely to fall or get hit hard on the knee playing sports like football or volleyball.

    Signs & Symptoms of Knee Bursitis 

    Signs of knee bursitis may vary depending on which bursa are inflamed and the cause of the inflammation. Some common signs of knee bursitis include the following:

    1. You’ll likely experience discomfort/pain … Oftentimes the pain you experience from knee bursitis is subtle, starting more slowly and building up over time. People sometimes describe it as an achy or throbbing sensation, rather than a sharp or sudden type of pain.
    2. You may see some swelling in the affected area. Bursitis in the knee often is associated with some swelling in the. This can happen on any area of the knee including the front, sides and back. 
    3. You likely will have difficulty bending or straightening your knee fully. When you have knee bursitis it tends to be harder to bend your knee. It can cause increased discomfort/pain and be difficult to do.

    Best Treatment for Knee Bursitis

    Depending on the severity of your knee bursitis, a qualified medical professional may recommend a variety of treatment approaches. Initially it is advisable to see if rest helps heal the inflammation, combined with regular icing and heat treatment, and possibly non-steroidal anti-inflammatory drugs (NSAIDs). Elevation and compression can also be beneficial. Sometimes wearing some sort of knee stabilizer or compression sleeve can help to provide some healing relief.

    If your bursitis is more persistent and it is impacting your overall quality of life, you may consider asking your doctor about injectable medicines that help reduce the pain and inflammation. Depending on your injury, your doctor may also aspirate the injured area to remove any buildup of fluids. 

    In rare cases, surgery may be recommended for knee bursitis, where the affected bursa is taken out.

    If you are suffering from ongoing knee pain, you should seek out qualified medical attention. Board certified orthopedic surgeon and sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists has served the needs of patients across Louisville, Kentucky and Southern Indiana for decades. For additional information or to schedule an appointment, call 502-212-2663. We accept most insurance plans and are welcoming new patients. Habla Espanola. 

    How to Donate or Recycle Your Old Fitness Gear

    Posted by Orthopaedic Specialists

    Ready to get rid of old fitness gear

    Ready to get rid of your old running sneakers, an ill-fitting sweatshirt, or a few pairs of sweatpants you never wear? Why not celebrate the season of giving and refresh your wardrobe by donating or recycling old fitness gear! The fashion industry is one of the biggest sources of pollutants, producing over 92 million tons of waste each year, so you’re also helping the environment by salvaging old clothing. Here are some ways you can get rid of different types of athletic gear, easily and sustainably. 

    Donate Your Running Sneakers

    Runners know the importance of regularly changing out sneakers in order to reduce the risk of injury. Shoes4Soles is one organization that will take your old shoes and donate them to those in need. You can ship up to 50 lbs for free or drop them off at a designated location near you! Another organization is One World Running. Since 1986, they’ve been collecting old shoes, washing them, and sending them around the United States and the world. 

    Don’t Trash Big Equipment 

    Have an elliptical machine, bike, or weight rack rusting in the corner of your garage? It’s too big to ship and you don’t want to just throw it away, so think locally! You can quickly find people in need of what you have on apps such as Nextdoor (neighborhood app), Facebook marketplace, and Craigslist. Or, you can bring the equipment directly to drop-off organizations, such as Goodwill, Fitness 4 Charity, or Salvation army. Old fitness equipment like treadmills can have harmful fluids and materials that may harm the environment in a landfill, so it’s especially important that you avoid throwing them away.

    Consign Expensive Clothing

    If you can’t bear to just give away that expensive pair of leggings, consider consigning them. There are many local consignment stores that will pay you cash for high-quality fitness clothing. Or, you can easily sell online with Poshmark, Depop, Ebay, or Facebook marketplace. What better way to make a little money and help the environment! 

    Recycle Your Rags

    Have some workout clothing that’s too worn-out to donate? Why not recycle it in your home! Old shirts can be cut up into rags or napkins. Those rusty tennis rackets can be repurposed into a wall-display. Here are some more delightful DIY ideas for your old fitness equipment. 

    Work With Brands

    Some brands, such as Patagonia, accept any of their products back for recycling. Adidas launched “Choose To Give Back” , a resale program, this year. Levi’s, Vaude, Pyua, and Nike are some other notable brands that have made sustainability and recycling efforts. 

    Check Out Local Drives 

    Local nonprofits, churches, and other charity organizations have annual drives for different types of items, such as coats, shoes, and children’s clothing. Be sure to look into what’s happening around you! Here’s a list of places you can donate in Louisville.

    If you or a loved one has sustained a sports-related injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists is currently accepting new patients, and same day/telemedicine appointments are also available. For additional information or to schedule an appointment today, call 502-212-2663.

    5 Ways To Stay Active and Healthy in The Holiday Season

    Posted by Orthopaedic Specialists

    It can be hard to maintain your fitness in the holiday season! Read how here.

    Making time for exercise is always difficult, but it is especially challenging in the holiday season. Whether you feel restricted by freezing temperatures, limited daylight hours, or the pressure of familial and social obligations, you’re certainly not alone if you struggle to get your fitness in during the winter months! According to a Gallup poll, the percentage of Americans who exercise for at least 30 minutes, 3 or more days a week reaches its lowest point each December. What’s more, healthy eating habits are also reported to be at a yearly low in December. The result? Millions of Americans are at an increased risk of obesity and chronic disease. 

    If you struggle to stay active and eat nutritious food during the holidays, keep reading. Today on the blog I’ll share 5 great tips for staying healthy as we enter the holiday season. 

    1. Get a Group

    There’s probably nothing more motivating than feeling obligated to other people! Joining a fitness class, running group, or exercise community of some sort can be both inspiring and fun! In Louisville, there are tons of options: The YMCA, Orange Theory, Baptist Health, barre3, Shred415, Jazzercise, FIT Louisville, WEL at Humana, and Cyclebar are just a few of the gyms that offer group and individual classes. Looking to join a fitness community for free? Check out Meetups.com! This platform brings together people of different backgrounds, such as hikers, women 50+, trail runners, pool players, and more. Facebook is also another good resource for finding local interest groups. 

    2. Dress For the Weather

    Feel hindered by freezing temperatures and 5 o’clock sunsets? The trick to exercising outdoors in the winter is to prepare for the elements! Learn how to layer up your clothing. It’s not uncommon to wear 2, 3, or even 4 layers when it’s cold outside. Also be sure to cover your extremities–investing in warm gloves, socks, and a hat is critical. When it snows, you can purchase rubber shoe grips that allow you to walk and run on slippery surfaces with ease. Plus, sledding, shoveling snow, ice skating, and skiing definitely counts as exercise. Truth be told, if you’re dedicated enough, you can enjoy the outdoors year round. It just takes a little extra effort!

    3. Don’t Wait For the New Year

    It’s easy to push off healthy habits to next week or the new year, especially as we overindulge in food and feel guilty. The trick to any lasting exercise routine? Starting! In fact, it’s far more sustainable to slowly incorporate exercise in a fun, flexible way than try to go too hard on January 1st and burn out. Studies have found that any amount of exercise is better than none at all, even if it’s walking down your street or taking the stairs instead of the elevator. Committing to an active lifestyle also improves your quality of sleep, boosts your energy, reduces your risk of depression and anxiety, reduces your risk of dozens of diseases, and has other innumerable health benefits. 

    4. Boost Your Immune System With Food

    Your diet doesn’t just impact your weight, but it impacts your immune response and ability to fight infections! Getting key micronutrients is especially important in the winter months. Vitamin C, B, E, A, zinc, iron, selenium, and protein are especially important to look for in food for immunity. Citrus fruits, broccoli, garlic, ginger, spinach, yogurt, blueberries, lean meats, red bell peppers, beans, seeds, and nuts are some great vitamin-dense and antioxidant-rich foods to incorporate into your diet. Remember: it’s all about balance. It’s okay to indulge in holiday treats on occasion!

    As daylight hours decrease, our Vitamin D levels also drop, so it’s critical to get more Vitamin D from your diet (fatty fish/seafood, mushrooms, egg yolks, fortified milks and cereal) or even dietary supplements. Unfortunately, many people have a Vitamin D deficiency and don’t realize it. 

    5. Get Creative With Activity

    Don’t have time to go to the gym or brave freezing temps? Don’t fret! There’s a huge variety of home-exercise routines you can do. Youtube is a great free resource for finding 10 minute to 2 hour-long fitness videos. From yoga to ab burns to expert HIIT workouts, you can find just about anything, no equipment or experience necessary. Some other popular at-home activities include trampolining, jumping rope, and dancing. 

    If you or a loved one has sustained a sports-related injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists is currently accepting new patients, and same day/telemedicine appointments are also available. For additional information or to schedule an appointment today, call 502-212-2663.

    Shin Splints: Causes, Symptoms, And Treatment

    Posted by Orthopaedic Specialists

    Shin splints are common in runners.

    What Are Shin Splints?

    Shin splints, or medial tibial stress syndrome, are a common sports related injury. Shin splints are a result of chronic inflammation caused by repetitive movement and stress to the tibia (shin bone). When overworked, the tendons, muscles, and bone tissue of the shin can sustain tiny tears, irritation, and inflammation. Most common in runners, dancers, young athletes, and military recruits, shin splints can be very painful and debilitating. 

    Symptoms 

    Symptoms of shin splints can include sharp or dull pain along the inner-front of the lower leg. Pain can occur during or after exercise. Pain can be aggravated by touching the shin area. If left untreated, pain will likely grow more constant and chronic, and can even result in a stress fracture.

    Causes

    Shin splints are usually caused by rapidly changing the frequency or length of your physical activity. Quickly increasing your mileage, changing the terrain you run on, or working out with a sudden burst in intensity can trigger shin splints. This is why shin splints are very common in high school athletes and military recruits who go from low fitness to intense physical activity very quickly. 

    Shin splints can also be caused by having irregular arches or flat feet. Furthermore, wearing improper or worn-out sneakers can also cause shin splints. 

    Diagnosis & Treatment

    If you suspect that you may be suffering from shin splints, the first thing to do is to rest and regularly ice the area of pain. If this doesn’t help, seek medical advice. To diagnose the injury, your doctor will likely examine your leg, gait, and previous medical history. They may also order a medical imaging test, such as an X-ray or MRI to rule out other similar conditions, such as a stress fracture. 

    Following diagnosis, your doctor will advise you on how to properly recover. Although they are painful and frustrating, shin splints are not a serious injury and will typically go away if you rest and ice. You may also be advised to take pain relieving medicine (NSAIDs) or go to a physical therapist. 

    Prevention

    Preventing shin splints begins with proper training and awareness. Runners should be well-aware of good training practices, such as following the 10% rule of increasing mileage, always warming up before runs, stretching regularly, mixing up the type of runs (recovery day, intervals, sprints, long run, etc), and taking weekly rest days. Runners should be aware of symptoms of shin splints in order to catch the problem early on; The sooner your shin splints are addressed, the easier it is to resolve the injury.

    Investing in good shoes is also vital to prevent shin splints. Regularly getting new shoes, wearing the right shoes for your sport, and even purchasing supportive insoles can help prevent shin splints. 

    If you or a loved one has sustained a sports-related injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists is currently accepting new patients, and same day/telemedicine appointments are also available. For additional information or to schedule an appointment today, call 502-212-2663.

    Why Are Hamstring Injuries So Common in Football?

    Posted by Orthopaedic Specialists

    Why are football injuries so common?

    If you’re an NFL fan, you’re probably very familiar with hamstring injuries. Hamstring injuries, and hamstring strains in particular, are the most common football injury. On average, they occur over 172 times every season, and are increasing every year. This season alone, dozens of players from almost every team have gone down for weeks with hamstring injuries: the Cardinals’ DeAndre Hopkins, Bengal’s Chris Evans, Titans’ Julio Jones, Giant’s Sterling Shepard, Eagles’ Miles Sanders, and the Falcons’ Julio Jones, just to name a few. 

    What Are Hamstring Injuries?

    The hamstring is comprised of three muscles: the biceps femoris, the semitendinosus, and the semimembranosus. When you experience a hamstring injury, you have an injury to one or more of these muscles. Hamstring injuries are rated by three grades: 1, 2, and 3. A grade 1 injury is referred to as a hamstring pull or strain. You will feel pain with movement, but still be able to walk. A grade 2 hamstring strain is more serious. You may limp while walking and feel and intense pain in your leg. A grade 3 injury is likely a tear. This is a severe injury, marked by intense pain, swelling, and inability to walk. Most NFL injuries are a grade 1 or 2. 

    What Causes Hamstring Injuries?

    There are 5 proven risk factors for hamstring injuries: tightness in hamstrings, not enough warm up time before physical activity, past injuries, tired muscles, and imbalance in muscular strength between the hamstring muscles and the quadriceps. 

    Unfortunately, football players are especially vulnerable to each of these risk factors. Why? By nature, football is very stop-and-start, requiring long periods of inactivity before rapid bursts of movement and changes in direction. This style of play, of standing still and then sprinting, puts extreme stress on the hamstring. Plus, many players have preexisting injuries, go into the season out of shape, spend a lot of time on the bench, or are tired in between games, which all heightens the risk of injury. 

    Recovering From A Hamstring Injury

    FOX Sports recently published an article investigating the rate of hamstring injuries during football season. Their data found that following a few weeks of rest, athletes never regained their full ability. On average, players experienced “a 34% decrease in SNAP percentage in their first game back, a 24% in the second game back, and 20% by the third game back. After 4-5 games, it levels off to an 11.9% decrease in SNAP percentage for the rest of the season.” In short: if you get a hamstring injury… better luck next season!

    So, why is this the case? It’s because real recovery takes time! Even minor hamstring injuries call for at least 3 weeks off. However, teams are desperate to get their players back on the field, and rush the recovery and healing process. This is why 15.5% of NFL players re-injure themselves after a hamstring injury during the same season, and have a 24% chance of getting a different injury!

    Preventing Hamstring Injuries

    Hamstring injuries are common in all sports, but are very preventable. A study conducted in 1999 found that regular stretching reduces the rate of hamstring injuries by 16%. In addition, strength training and cross-training are proven to significantly reduce the risk of hamstring injuries. Always warming up before exercise can also prevent hamstring injuries for any type of athlete. Properly hydrating, eating well, and getting plenty of rest is hugely important as well, as fatigue can increase the risk of injury. 

    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.

    Recovering From Rotator Cuff Surgery? Try These 5 Tips For Optimal Recovery

    Posted by Orthopaedic Specialists

    Recovering From Rotator Cuff Surgery? Read Tips Here

    If you’re suffering from persistent, long-term shoulder pain, you’ve lost your strength or range of motion in your shoulder, and you feel like you’ve tried everything (ice, rest, painkillers, waiting) — It’s time to consult an orthopaedic doctor.

    Rotator cuff tears are found in 30-50% of the population ages 50+ and are one of the most common injuries to require surgical treatment. However, the longer you wait to seek help, the lower the chances of recovery are. Optimal healing is contingent on remaining proactive, diligent, and healthy. 

    After consulting with a doctor, they’ll likely order medical imaging tests to determine the extent of your injury. If your rotator cuff tear goes deeper than 50% of the tendon, you will need surgery. Surgery is usually arthroscopic, outpatient, minimally invasive, and highly effective, meaning that the real challenge comes afterwards, in the weeks and months of recovery. 

    Recovery may last 6 months to over a year. During this period, you’ll wear a sling at first and work with a physical therapist to build up strength and mobility. With time and effort, you should be able to recover your entire range of motion. Keep reading to learn an orthopaedic surgeon’s tips for improving your outcome and ensuring fast, efficient recovery from rotator cuff surgery. 

    5 Tips For Recovering From Rotator Cuff Surgery

    1. Sling Stays On 24/7. For the first 4-6 weeks after surgery, you must wear your sling all the time. You shouldn’t drive, lift objects, or use your shoulder/arm in any manner. Wait a few weeks to fly or return to work. This can be very difficult, but it is vital to begin your recovery process.

    2. Watch For Complications. If you have a fever, numbness, unusual pain, or swelling in/around your injury, seek help. Complications are rare, but they can happen. Be sure to keep your shoulder clean/disinfected.  

    3. Be Mindful Of How You Sleep. The position you sleep in can impact your quality of sleep as well as your recovery process. Many people prefer to sleep in a slightly upright or reclined position, with the elbow pointing downward. This keeps your shoulder elevated and limits unnecessary pressure on the injury. 

    4. Don’t Compare Yourself. It’s easy to compare your recovery to friends or family who have undergone the same injury. Don’t. Each person’s recovery timeline, pain levels, and outcome is entirely different. Focus on your journey and pay attention to how you really feel, not how you think you should feel.

    5. Don’t Rush it. Your physical therapist will give you exercises to do everyday, which may feel too easy or even like a waste of time. Do not try to rush your recovery by overdoing or underperforming exercises. Do exactly as your physical therapist has told you, because they are trained to ensure an optimal recovery process. 

    If you or a loved one has suffered a rotator cuff tear or a sports-related injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists is currently accepting new patients, and same day/telemedicine appointments are also available. For additional information or to schedule an appointment today, call 502-212-2663.