• Why Does My Knee Hurt?

    Posted by Stacie Grossfeld

    Why Does My Knee Hurt?

    Why does my knee hurt? This is a common question I get asked as an orthopedic surgeon  https://louisvillebones.com. For instance, common causes of knee pain are osteoarthritis, cartilage tears or  ligament injury. Knee pain can start after an injury . In addition, it can also start after overuse.  Knee pain may occur with changes in the barometric pressure.

    The ACL is a Common Ligament Torn in Sports Injuries

    An injury to the knee can cause a ligament tear https://orthoinfo.aaos.org/en/diseases–conditions/anterior-cruciate-ligament-acl-injuries. The most common sports related ligament that gets injured is the ACL (anterior cruciate ligament). This is the ligament that provides stability to the knee joint. Therefore  it prevents the knee from shifting forward. ACL injuries occur while running with quick change of direction . In addition, another  mechanism of injury can occur with landing from a jump or a sudden stop. Tearing of the ACL causes  a pop felt in the knee . The knee swells within 12 hours of the injury.

    The Meniscus is the Most Common Cartilage Torn in the Knee

    There are two different meniscus in each knee joint. Each one acts as a shock absorber in the knee. In other words, they help to cushion the joint. The meniscus typically tears from an injury. In contrast, as we age they can tear with normal daily activity and no trauma. A torn meniscus causes a sharp localized pain in the knee joint with twisting activity. In addition, it also cause swelling. Painful range of motion can also be present with a meniscal tear.

     

    Osteoarthritis Can Cause Knee Pain

    Osteoarthitis is a process where the cartilage that covers the ends of the bones in a joint breaks down. For instance , some symptoms  of knee arthritis range from morning stiffness, swelling, pain, lose of range of motion, and angular deformities of the knee joint https://orthoinfo.aaos.org/en/diseases–conditions/arthritis-of-the-knee/. Above all, genetic predisposition causes osteoarthritis . Arthritis in the knee occurs from being overweight. The natural aging process causes knee arthritis . Trauma such an intra-articular fracture can cause post -trauma arthritis in the knee joint. The pain quality associated with osteoarthritis tends to be a dull throbbing aching pain that can also occur at night .

    An Overview of Radial Tunnel Syndrome

    Posted by Orthopaedic Specialists

    Radial Tunnel Syndrome (RTS) is a chronic condition caused by pressure on the radial nerve. This nerve runs the entire length of the arm, starting in the armpit and running along the outside of the arm to the hand. At the elbow, the nerve goes through what is called the radial tunnel, a thin space made of bone, muscle, and tendon. RTS can be caused by compression on any point along the length of the radial nerve. However, it is named after injury to the radial tunnel itself, where it is especially common.

    Symptoms and Causes of Radial Tunnel Syndrome

    RTS is often difficult to diagnose due to its similarity in symptoms to more common conditions such as Tennis Elbow and Carpal Tunnel Syndrome. Generally, RTS is characterized by dull, aching pain in the elbow or top of forearm, but can sometimes reach down the forearm and into the back of the hand and wrist. Besides pain, symptoms include weakness, tenderness, and tingling. Patients often have difficulty flexing fingers or rotating the wrist, due to the discomfort. The pain often gets worse at night, too.

    Common causes of RTS are repetitive motion and overuse of the arm. Routine pushing, pulling, and twisting can cause RTS, often through sports or physically repetitive jobs like manufacturing. Direct injury such as bone fractures or tissue damage can also cause RTS. Some diseases can make you more susceptible to RTS, such as diabetes or low thyroid.

    Treatment and Recovery

    If diagnosed with Radial Tunnel Syndrome, there are many forms of treatment available. Treatment is normally based on the cause and the severity of the RTS.

    If the RTS is caused by repetitive motions, simply removing those motions from daily life can provide relief. Splinting the arm or wearing a wrist brace to limit motion can also be beneficial. To build strength, physical therapy exercises may be added and continued over time. To reduce discomfort, electrical stimulation, icing, and anti-inflammatory medications are often recommended. Corticosteroid injections are often considered as a non-invasive treatment option to relieve pressure on the radial nerve.

    Surgical Option

    When the above methods fail to work within 4-6 weeks, surgery is an option. Surgical treatments aim to release the points of pressure on the radial nerve by cutting the compressing tissues, often directly at the radial tunnel itself. A week after surgery, patients can begin recovery exercises and continue physical therapy for several months.

    Recovery depends on one’s effort to uphold treatment guidelines and prevent opportunity for re-injury. Additionally, maintaining arm strength and properly warming up before exercise decreases risk of RTS. Reducing repetitive activities long-term can lower the odds of re-injury. Regular exams are also recommended to ensure prevention.

    If you are injured and you are concerned that you may have radial tunnel syndrome, you should seek diagnosis and treatment from a qualified medical professional like Dr. Stacie Grossfeld. To schedule an appointment with Dr. Grossfeld, call Orthopaedic Specialists at 502-212-2663 today.

    Patient of the Month Brie Postema

    Posted by Orthopaedic Specialists

    brie postemaMeet our patient of the month Brie Postema! Brie is currently a freshman at Virginia Tech and a member of their Division 1 volleyball team!

    For Brie, the toughest part of having to navigate a new school during a pandemic, has been the lack of information about the upcoming season. “I’ve dealt with it by staying positive, working hard, being flexible, and focusing on what I can control.”
    Her team’s training routine has been altered to prevent the spread of COVID and keep everyone safe. For the first two weeks, the team of 20 was divided into 3 small groups. “All our workouts and lifts were outside, and our times were staggered so each group went at a different time. For the last two weeks, our team was divided into 2 groups, and we moved some of our workouts to the indoor facilities.” As far as the upcoming volleyball season, Virginia Tech is planning on playing as of this publication. September 1st is the official start date of the season. “But we do not have any idea as to what that will look like yet,” says Brie.
    Dr. Grossfeld has had the pleasure of helping Brie Postema work through sports injuries and return to training quickly. “She has helped me with sprained ankles, a broken arm, and a dislocated thumb. Dr. Grossfeld also brought F45 to Louisville, and F45 has been my main workout since it opened in 2019, especially during COVID when my volleyball season got cancelled. I credit F45 for increasing my fitness level and helping prepare me to hit the ground running when I started working out at Virginia Tech on July 9th.”

    How to Prevent Osteoarthritis

    Posted by Orthopaedic Specialists

    Over 30 million Americans suffer from osteoarthritis (OA), or chronic joint damage. Due to long-term use, the rubbery cartilage that provides a buffer between bones wears down. Thus, bones at joints start to rub against each other, causing pain, inflammation and other symptoms. Osteoarthritis can happen all over the body and becomes increasingly degenerative with time. Despite its common occurrence rate in late middle-aged to elderly Americans, osteoarthritis is controllable through effort. Here’s all you need to know about preventing the condition.

    Physicality

    One of the biggest preventative measures is living a healthy lifestyle through exercise and diet. Regular exercise strengthens and supports joint health, preventing OA. Moderate aerobic activity of any sort can benefit joint function, from walking your dog to a cycling class. Strength and flexibility training are also great forms of alternative exercise to build fitness. However, over-activity can be damaging. Giving your body plenty of rest and recovery between workouts prevents long-term degeneration. Stretching, warming up, and icing are all good ideas for athletic people to reduce joint damage and risk of injury. Staying active your entire life is shown to greatly reduce the effects of OA.

    Highly physical jobs also come with increased risk. Careers such as construction or manufacturing that require repetitive movements often put stress on joints and cause long-term OA. Changing/mixing up your movements for comfort can help prevent joint damage. Highly stressful jobs or lack of sleep can also be risk factors for developing OA, as they impact many aspects of your mental and physical wellbeing.

    Diet and Osteoarthritis

    Diet also plays a part in preventing osteoarthritis. Maintaining a healthy diet with necessary vitamins, hydration and high fiber strengthens joints and lowers the risk of developing OA. Having excess bodyweight puts more strain on joints, leading to higher risk of developing OA. High blood sugar can release molecules that sensitize and put stress on cartilage. Diabetes also leads to cartilage loss.

    Genetics

    Osteoarthritis is believed to be a largely genetic condition, meaning that you’re more likely to suffer from it if your parents or grandparents had it. By being aware of your familial history, you can receive a more informed diagnosis and treatment plan. If you are aware of osteoarthritis in your family, it may also be a motivating factor to make more drastic lifestyle changes for prevention.

    Osteoarthritis and Gender

    Females have a much higher chance of developing osteoarthritis than males. This is due to a lack of estrogen following menopause. Estrogen increases bone growth, so without it many women in their 40s and 50s begin to experience symptoms of osteoarthritis, even mild. Also, the reduction in estrogen causes weight gain in many women, another key risk factor for developing OA. By taking measures to lead a healthy lifestyle, women can actively prevent OA.

    Conclusion

    Osteoarthritis has no cure but can be slowed by undertaking preventative activities, especially early in life. Consult your doctor for insight into your personal risk factors and measures you can take. Slightly changing one aspect of your lifestyle can have substantial long-term benefits.

    If you are worried that you or someone you love has Vitamin D deficiency, we can help! To contact an experienced double board certified orthopedic surgeon and sports medicine doctor serving patients across Kentucky and Southern Indiana, call Orthopaedic Specialists at 502-212-2663 to schedule an appointment with Dr. Stacie Grossfeld.

    The Benefits of Exercise for Your Immune System

    Posted by Orthopaedic Specialists

    Exercise has a lot of health benefits. There is significant data showing that it actually helps boost your immune system. Let’s take a look at the evidence.

    General Health Benefits of Exercise

    We know that regular exercise has a wide range of positive effects on the body. It helps lower blood pressure, improve cardiovascular health, protect against numerous diseases, and control body weight. Since it has such a significant impact on broad good health, it’s safe to say that it certainly has an indirect positive impact on immunity, as better health tends to lead to a healthier immune system.

    The wide range of benefits from regular exercise are so well-documented and important that there are clear public health guidelines related to exercise. The Physical Activity Guidelines for Americans recommends at least 150-300 minutes of moderate activity exercise or 75-150 minutes of vigorous activity exercise each week for substantial health benefits. Moderate activity includes many forms of daily movement like mowing your lawn, walking briskly, and light cycling. Vigorous activity includes running, hiking, and cycling at greater effort.

    Exercise and Your Immune System

    When it comes to the specific effects exercise has on immunity, there are a few things to know. In the short-term, exercise can help boost your immune defense. This is because exercising increases blood circulation, and subsequently increases the circulation of immune cells in your body. The immune boost, while temporary from acute exercise, builds over time. In fact, a study published in the British Journal of Sports Medicine in 2011 found that people who engaged in aerobic activity five or more days per week had about a 40% lower incidence of upper respiratory infections over a 12 week period than people who exercised one or fewer days per week.

    Additionally, exercise has an anti-inflammatory effect on the body. This is important for immunity, as it can help keep inflammation down. This prevents your immune system from getting into a state of over-inflammation that can hinder immune function.

    There is some evidence that overtraining or exercising too much too fast may hinder immune function. There doesn’t seem to be an exact measure for overdoing it. However, your body will tell you if you are overtraining. If you experience excessive fatigue, lower quality sleep, unusual muscle soreness, and/or unexplained mood swings, it could be a result of too much vigorous activity for your fitness level, and may negatively impact your immune system.

    Exercise and the Immune System: The Main Takeaway

    Overall, exercise has a profoundly positive impact on your immune system, as it does for your health in general. Particularly during a public health crisis like our current pandemic, exercise is critical. Regular exercise can help all aspects of your health as you cope with the unprecedented nature of the coronavirus.

    You should seek diagnosis and treatment from a qualified medical professional like Dr. Stacie Grossfeld if you are injured and want to get back to the activities you love. To schedule an appointment with Dr. Grossfeld, call Orthopaedic Specialists at 502-212-2663 today.

    Patient of the Month Michele Chambers

    Posted by Orthopaedic Specialists

    Meet this month’s patient of the month Michele Chambers!

    michele chambers
    Originally from Ohio, Michele moved to New York City Manhattan in 1978 fresh out of college where she ran a flower and plant design business for over 25 years. “When I first moved to New York, I worked for probably half a dozen different short-term jobs. I had a bachelor’s degree in Fine Arts and an associates degree in floriculture. After working in a few flower shops, I went out on my own as a freelancer and then decided to start my own business.”
    In 2015, Michele moved to Louisville after her wife and business partner of 27 years died suddenly. A little over two years ago Michele married her second wife at the Cathedral on 4th Street, saying “It opened up a whole new dimension to living a happy life.”
    Currently Michele runs an antique toy shop. “I’ve always worked with my hands so I started buying vintage toys and working on them. This winter I opened up a vintage toy booth store at Fleur de Flea market. I love what I do! I love meeting people, talking about toys, selling toys, buying toys, it’s great fun!”
    Fun Fact: 80% of the toys Michele has in her shop she has repaired herself, often with dental tools!
    In 2014, Michele fell and broke her knee cap. In 2017, she discovered that the wires wrapped around her knee cap to help keep it in place had stretched and were growing into her ligaments. Michele immediately called Dr. Grossfeld who helped repair the problem. “Dr Grossfeld has helped me tremendously! I wouldn’t think of going to anyone else.”

    Vitamin D Deficiency: What You Need to Know

    Posted by Orthopaedic Specialists

    In recent years an increasing amount of attention has been given to the importance of vitamin D. Since vitamin D comes from exposure to the sun, and most full-time jobs require sitting at a desk all day, many people are deficient in this essential vitamin. In fact, a study documented in Medical Express found that around 80% of people who work a regular 9-5 job have a vitamin D deficiency. Furthermore, global lockdowns due to Covid-19 make the risk of Vitamin D deficiency even higher. This common affliction has few obvious symptoms at first but grows increasingly severe without treatment. Due to the chemical complexity of the vitamin, it plays roles throughout the entire body and is vital to maintaining good health.

    Vitamin D comes from UVB which is produced from the sun and absorbed by our skin. The energy is converted to vitamin D3. The D3 is carried to your liver, then kidneys, and is finally transformed into active vitamin D.

    What is a Vitamin D Deficiency?

    The obvious answer would be that a vitamin D deficiency occurs when your body does not receive enough of the “sunshine vitamin”. However, let’s dig a bit deeper. What symptoms can a vitamin D deficiency cause? Depending on the severity, it can cause a variety of symptoms including the following:

    • A weakened immune system (getting sick often)
    • Fatigue
    • Bone pain
    • Depression
    • Bone loss
    • Hair loss
    • Muscle and joint pain

    These symptoms vary from person to person and can have long-term implications that require medical treatment. For example, according to Harvard Medical School, one of the main roles of vitamin D is increasing the intestinal absorption of calcium which can aid in bone health. This means that conditions such as osteoporosis can be directly worsened by a vitamin D deficiency.

    Diagnosis and Treatment

    If you fear that you have a vitamin D deficiency, you should do is consult with your healthcare provider immediately. Even if you aren’t experiencing symptoms, it is recommended to check vitamin D levels during your annual blood test. The amount of daily vitamin D needed by a person varies depending on a number of factors including age, diet, health status, and UVB exposure. According to Medical News Today, a sufficient level is between 50-125 nmol/l.

    If you find that you have a deficiency, developing a plan with your healthcare provider is essential. Some modes of treatment include:

    • Taking daily or weekly supplements. Low-dose supplements can be bought over the counter, while higher doses may require a prescription.
    • Eating a diet rich in vitamin D. This includes foods such as fatty fish, egg yolks, seafood, etc.
    • Getting more exposure to natural sunlight.

    Even if you don’t have a deficiency, eating a well-balanced diet and spending 15-30 minutes outside at least three days a week is key. During long winter months with little sunlight, even more sun time is required. Many people don’t realize they are deficient until they receive a diagnosis. Anyone is susceptible to a vitamin D deficiency, but luckily treatment is available.

    If you are worried that you or someone you love has Vitamin D deficiency, we can help! To contact an experienced double board certified orthopedic surgeon and sports medicine doctor serving patients across Kentucky and Southern Indiana, call Orthopaedic Specialists at 502-212-2663 to schedule an appointment with Dr. Stacie Grossfeld.

    Broken Arm? Here’s What You Need to Know

    Posted by Orthopaedic Specialists

    A broken arm is a fairly common injury, especially for kids on sports teams or playing outdoors in the summer months. However, the recovery process requires continued effort in order to insure optimal healing. Here are some commonly asked questions about the process and what to expect over time.

    How should you deal with a potentially broken arm?

    In some cases, it can be difficult to discern if an arm is sprained or broken. The main symptoms of a broken arm are severe pain, bruising, swelling, numbness, broken skin and/or difficulty with movement. Even if you are unsure of the type of injury, it is a good idea to treat the arm as broken. First, try to stabilize the arm by fashioning a sling out of a towel or sturdy cloth. You can also ice it for 20-30 minutes to relieve pain. Go to an Emergency Room as soon as possible—in many cases, the arm can be treated and cast in the E.R. For more severe cases, such as shattered bone or ruptured skin, outpatient visits and surgery are required.

    How long does it take to recover?

    Recovery depends on the type of breakage sustained. If surgery is necessary, recovery will naturally take longer than a smaller fracture treated immediately in the E.R. The location of the break also matters. The long bones of the arm (ulna, radius, humerus) generally recover faster than breaks in wrists and elbows, which often require surgery.

    Once the arm is put in a cast, sling, brace, etc., complete immobilization is essential to recovery. This immobilization process can be a couple weeks or months, based on the factors addressed in the previous paragraph. Once the injury is healed enough, physical therapy is needed before performing strenuous activities. It may be a few months longer until the arm is healed fully.

    Kids generally recover faster than adults, especially elderly adults suffering from arthritis. Leading a healthy, active lifestyle and consuming proper amounts of calcium and vitamin D can help strengthen bones and reduce risk of breakage.

    What activities can you do during the recovery process?

    During the period of immobilization, activity is very limited. One must be very cautious and should not partake in risky activities. Going on walks, to the movies, farmer’s market, or a museum can be fun activities with limited arm movement required. Casts should not get wet so activities such as swimming are not permitted, which can be very difficult in the summer! Once the arm has healed more, you can introduce activities that don’t put pressure on the arm. These include jogging, playing an instrument, or driving.

    If you are worried that you or someone you love has suffered from a broken arm, seek immediate medical attention. To contact an experienced double board certified orthopedic surgeon and sports medicine doctor serving patients across Kentucky and Southern Indiana, call Orthopaedic Specialists at 502-212-2663 to schedule an appointment with Dr. Stacie Grossfeld.

    Patient of the Month Tina Johnson

    Posted by Orthopaedic Specialists

    Meet this month’s patient of the month Tina Johnson!

    tina johnson

    Tina was born in Indianapolis, Indiana, but raised in Milwaukee, Wisconsin where she attended the University of Wisconsin, Madison. “My mother is from Kentucky, so I came to Bowling Green every summer my whole life and always loved it. I decided to go to WKU for graduate school, and met my husband, Dee Johnson. We married and settled in Louisville, Kentucky and have two daughters, Ciarra, 32 and Kenya, 24.”

    Tina is a member of a public service sorority, Delta Sigma Theta Sorority, Inc. She is currently the President of the Louisville Alumnae Chapter and is in her 2nd term. In 2018, Tina retired from being a School Social Worker for Jefferson County Public Schools after 30 years of service. During that time, she was recognized as School Social Worker of the Year and was also the President of the Kentucky Association for School Social Work and the President of the Midwest Council for School Social Work.

    “I have been working part time for the University of Louisville, Kent School of Social Work, for 14 years now and love teaching others how to become great social workers. I have truly enjoyed my career of School Social Work!!”

    Recently Tina experienced several life changing events, beginning with her testing positive for the coronavirus.

    “I am not sure how I became infected with the virus, but the weekend before I got sick, I went to five different public places. It was a beautiful day that Saturday, so I ran a few errands. The city shut down that Monday, March 16th which is the very day I started feeling a bit sick. I felt very tired, I was running a low-grade fever and I just did not feel like myself. I took the test on Friday, March 20, 2020. The test took eight days to come back!! By the time it came back, I was in bed, very sick and I knew I had it before I got the results. My fever shot up to 101, I had the chills, I had a horrible cough, I had zero taste and smell, therefore no appetite, and just felt sicker than I have ever felt in my life. But the moment they called and told me I tested positive for the coronavirus, was still a horrible, shocking, scary feeling. I remember holding my breath, when I asked, so what does that mean!!?

    Since I was able to breathe and would not need a ventilator, my husband and I decided I would stay at the house instead of going to the hospital.

    The hospital did not feel safe as things seemed chaotic, plus my husband was not able to stay there with me. He was not going to drop me off and then leave and go back home! They told him to quarantine himself away from me at home, but he said no way, he was staying in the same room with me, so he could be there if I needed him. He said there was some nights, I was just moaning and groaning non-stop all night!  He said he felt anguished because he was not sure how he could help me. 

    I kept losing weight because I was not eating at all. I said to my husband one night, “it is not the virus that is going to kill me, I will die of starvation and not having any nutrients in my body”. That really scared him, so he started bringing applesauce, crackers, mashed potatoes, Gatorade or whatever he could bring in the room to try to get me to eat and drink. When I finally was able to get some food down, I started throwing up violently every day and it was always so painful when that wave of nausea would come over my body. It made me dizzy and weak at the knees. I felt like crying, but never did. I was too sick to even cry.  Everyday I would wake up hoping I would feel better, but it just did not happen, for at least three solid weeks!

    My fever of 101 finally broke on Easter Sunday, April 12, 2020.

    I thought that was symbolic that it was Easter, the Lord’s Day of Resurrection!  I started to feel a little better and was able to eat a bit more. But then severe constipation set in once I started eating, to the point where I was bent over with pain. In between these episodes I was calling my doctor and she was prescribing meds for the nausea, the constipation, and the nagging dry cough. We just treated each ailment as it came up. Even after I started feeling better, I would still have this draining fatigue that would just hang on. I would get up, get dressed, eat a bit of dinner and before I knew it, I was putting on my pajamas again and going back to bed. I would look forward to laying back down every day.

    So it is just something that takes a while to run its course and makes you feel like you could actually die! I kept thinking, I have not planned anything, I do not have my final wishes written down! It was very terrifying some nights. I do not know what I would have done without my husband of 37 years. I called him my Angel. He was truly there for me every minute. He finally took the test and he was negative even though he slept in the same bed with me every night. God kept him negative so he could take care of me! That is my philosophy anyway.” 

    Sadly, Tina’s 89 year old Mom was battling dementia during this time. She was quarantined to her room for so long at her facility, and did not understand what was going on.

    “She is a very social person and she was not able to have any visitors. I normally saw her 3-4 times a week and we would have a good time. She was also very outgoing. She went into the hospital at the end of April because she stopped eating and drinking so her kidneys started to fail. I think she just got depressed from being quarantined so long and basically gave up. She did not know what happened to her family. She also could not have visitors in the hospital, but once they moved her to hospice, she could have one visitor. I was honest with them and told them I had dealt with the coronavirus, but my doctor said I had recovered. Because I did not have proof, they would not let me come to be with my mother.

    I was so beyond devastated. I felt the coronavirus and quarantine had affected both of us. Luckily, my sister from Atlanta, drove up so she could be in the room with her and then did a Zoom connection to include my other sister in North Carolina and I in the room. Then I felt much better! Then I started to worry as I knew her time was near and I felt people would feel leery of me at the service. She passed away one day after Mother’s Day on May 11th. I went to Shawnee Park to take the Covid 19 test again and it came back one day before her service on May 15th. It was negative! I was grateful. Only ten of us could attend her service. That also made me sad.

    I am different.

    I have always been a positive, outgoing person, but I now feel even more empowered to live my best life! God spared me for a reason. There were people dying every day on the news from the coronavirus. But I continued to get better. As I age, I want to be more involved in my health options. I want to know what medications I am on and why. As a result of the virus, I ended up losing 40 lbs altogether and my goal is to maintain the weight loss and lose even morel I feel blessed every day that I am alive and I am still smiling! I have JOY within! 

    Dr Grossfield has been a positive light in my life.

    I read her article when she was featured in the Women’s Magazine and it gave me a more personal side of who she is. She has brought all the latest medical information to me about my knees where we can avoid knee replacement altogether, which is a much healthier option for me. I am grateful for that. She is a great listener when you want to discuss your options and she makes you a part of the process and discussion. We decide together what we want to do to make things better for me. I just had knee surgery to get rid of inflammation and it took a year for my schedule to free up enough to wear a brace for four weeks. She did not pressure me. She let me decide when I was able to do the surgery and I appreciate that. I respect her knowledge and pleasant demeanor. I am looking forward to my bright future!”

    4 Ways Triathletes Can Prevent Injuries

    Posted by Orthopaedic Specialists

    As multisport athletes, triathletes have the unique challenge of navigating potential injuries in three disciplines. Fortunately, there are some basic preventative measures that can mitigate the risk of these injuries. Here are 4 things triathletes can do to prevent injuries:

    Be Mindful Of Your Experience In Each Discipline

    Most triathletes get into the sport after having spent some time training and competing in one or two of the disciplines. This often means that there is a discipline that they are very inexperienced with. It can be hard to take a new discipline slow and steadily build on it when you are used to performing at a high level. However, doing so goes a long way in preventing some common overuse injuries. For instance, many triathletes come into the sport from cycling and running backgrounds and haven’t swam in years. Taking the swim too fast can both instill poor form if done non-intentionally and may lead to shoulder injuries from overuse.

    Cross-Training Is Key

    On first glance, it may seem that triathletes are inherently good at cross-training. They practice three disciplines, after all. However, it can be easy to forget some of the functional requirements you will need to remain healthy in training. Core strength is one good example. Focusing on your core can help with triathlons in a lot of ways, like improving bike form to prevent back pain or keeping stability while running to avoid over striding.

    Focus On Flexibility And Mobility

    Staying flexible is so important for everything triathletes do. Reducing tightness in key areas of the body can help form in all three disciplines and significantly lowers chances of chronic overuse injuries. Take some time to learn specific stretches that help with the aches and pains you feel as you train.

    Dealing with any muscle tightness can also be aided by physical therapy, either through appointments with a professional or on your own. At-home care like using foam rollers for acupressure treatments can be really effective in managing tightness. Tight calves, hips, necks, and more can all be helped through regular rolling and stretching.

    Listen To Your Body

    It can be hard to cut back on your training schedule when an ache or pain starts to creep in. You may have distance and time goals you want to hit before that next big race, and taking time off can seem harmful. However, backing off just a little when you start to notice an issue can prevent long-term problems. This may mean slowing down a workout, cutting back its length, or even skipping it for a rest day. If you respect your body when it’s giving you signals that something is wrong, you’ll be much healthier and able to actually train and compete!

    Dr. Stacie Grossfeld has decades of experience helping patients recover from injuries. If you are concerned about an injury you have developed, you deserve the best care possible. For more information on injury treatment and surgery for triathletes, please contact Dr. Stacie Grossfeld and the Orthopaedic Specialists at 502-212-2663.