• Patient of the Month: Dasha Grankina

    Posted by Orthopaedic Specialists

    Meet November’s patient of the month Dasha Grankina!

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

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

    Preventing Office Injuries

    Posted by Orthopaedic Specialists

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

    Sit Less

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

    Make Time to Move

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

    Wear the Right Shoes

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

    Watch Your Posture

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

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

     

    The Best Low-Impact Workouts

    Posted by Orthopaedic Specialists

    low impact workouts

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

    Swimming or Water Aerobics

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

    Yoga

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

    Walking & Hiking

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

    Strength Training

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

    The Stair Climber

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

    Cycling

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

    Rowing

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

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

     

    Patient of the Month: Edward Howard

    Posted by Orthopaedic Specialists

    Meet October’s Patient of the Month  Edward Howard!

    Edward Howard

    Ed at this year’s Bike to Beat Cancer

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

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

    What exercises do you enjoy the most and why?

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

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

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

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

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

    Understanding Stress Fractures

    Posted by Orthopaedic Specialists

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

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

    Symptoms of a Stress Fracture

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

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

    Causes of Stress Fractures

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

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

    Treatment & Recovery from a Stress Fracture

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

    • RICE 

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

    • Physical Therapy 

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

    • Anti-Inflammatory drugs 

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

    • Nonsurgical treatment 

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

    Surgical Treatment for Stress Fractures

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

    How Can A Stress Fracture Be Avoided?

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

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

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

    Preventing Heat Related Illnesses in Student Athletes

    Posted by Orthopaedic Specialists

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

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

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

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

    1. Heat Acclimation

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

    2. Hydration

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

    3. Listening

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

    4. Preparation

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

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

    Louisville Skating Academy Announces Sports Medicine Partnership With Dr. Stacie Grossfeld

    Posted by Orthopaedic Specialists

    Dr. Stacie Grossfeld and ProRehab Louisville have partnered with the Louisville Skating Academy (LSA) to prevent on-ice injuries through preventative physical therapy and access to top-notch sports medical care and sport injury experts for rehabilitation. Competitive figure skaters will receive injury prevention and treatment from the local physical therapy group and Orthopedic Specialists.

    “It is vital to have a PT group that understand the physical demands of ice skating, knows the individualized treatment plan, and understands what a triple toe loop is in order to treat the injury effectively and efficiently and ensure a healthy recovery and rehabilitation so skaters can get back to their passion,” said Dr. Stacie Grossfeld, the physician who leads the medical team.

    Grossfeld is a local orthopedic surgeon who has a large sports medicine practice geared towards treating athletes. Due to the nature of sports injuries, athletes need quick diagnosis and treatment – with this partnership, LSA members will always have access to the care they need as well as the ability to escalate their care if deemed necessary by their physical therapist.

    About ProRehab

    ProRehab, through its predecessors, has partnered with LSA for more than 10 years in order to provide sport-specific injury treatment as well as preventative education to attempt to subvert injuries before they happen.

    “This sport is an incredible way to demonstrate eloquence and grace while promoting healthy living and expression through the arts. Ice-skating is a high-skill sport which also means it is high-risk,” said Dr. Ed Foring, PT, DPT, OCS, CSCS, and Clinic Director with the ProRehab Prospect Clinic.

    “The Louisville Skating Academy is proud to have a long-standing relationship with the physical therapists at ProRehab and Dr. Grossfeld and are excited that all teams will work together to keep our athletes strong, on the ice, and doing what they love,” said Becca Hatch-Purnell, the Skating Director at Louisville Skating Academy.

    How Can You Get Involved?

    • Get on the ice! Getting people of all ages and background to express themselves through ice-skating is a big priority for Louisville Skating Academy. As a non-profit organization, they are dedicated to promoting the sport of figure skating in the greater Louisville area.
      • Attend a Louisville Skating Academy event to observe and support the teams of skaters. skatelouisville.org for more info.
    • Arrange a sport specialist screening from physical therapy experts at ProRehab.
      • A ProRehab therapist can assess and train you alongside specialized athletes.

    Dr. Grossfeld is double board certified in orthopedic surgery and sports medicine. A graduate of the University of Louisville School of Medicine, Dr. Grossfeld served her internship and residency at the University of Minnesota and completed a fellowship in Sports Medicine at the Fowler- Kennedy Sports Medicine Center. In addition to her private practice, Dr. Grossfeld serves as a team doctor for the South Oldham Dragons and she is also an Assistant Clinical Professor at the University of Louisville.

    What is Sarcopenia and How Can High-Intensity Interval Training Prevent it?

    Posted by Orthopaedic Specialists

    What is Sarcopenia?

    Sarcopenia is the loss of muscle mass as we age. As we get older, we start to have a more rapid breakdown of our basic muscle mass that gets replaced with fatty tissue. This can be attributed to a more sedentary lifestyle in our older years as well as common changes in one’s nutrition, hormones and protein levels that come with the aging process.
    As a result, one’s balance, strength, gait and ability to perform daily tasks can become quite limited. While we start to lose muscle mass around the age of 40, sarcopenia tends to affect those in their 60’s or 70’s.
    While there is no cure for old age, or sarcoopenia for that matter, one can prevent sarcopenia by  adopting a healthier lifestyle. Increasing one’s daily protein intake for example can ensure malnutrition is not a factor. Additionally, strength training exercises can help increase muscle size. With the right workout routine even bones, ligaments and tendons can become strengthened.

    How Can High-Intensity Interval Training (HIIT) Prevent Sarcopenia?

    The only way to slow down, reverse, or prevent the process of losing muscle mass is to continually stress your muscles. HIIT training stresses your muscles. When you push your muscles to fatigue, they will respond by getting stronger.

    However it is important that you are not just working out one particular muscle group because the other muscle groups will start to atrophy or get sarcopenia. It’s like the old saying, “If you don’t use it, you will lose it!” Because the 50-year-old is the new 40-year-old, it is critical that muscles be continually worked out.

    F45 provides a work out that will fatigue different muscle groups different days of the week. Because it is a scientifically-based program, you can work out 5 to 7 days a week and not cause overuse injuries but all the muscle groups will be utilized.

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

    Meet our Newest Round of Residents!

    Posted by Orthopaedic Specialists

    We’ve got a full office this month! Meet our newest round of residents from left to right…

    Resident Kate Dutton is studying Pre-Med at Centre College and enjoys playing sports and coloring in her free time.

    Hazar Hassunen hails from the Indiana University School of Medicine. Hazar has two fur children (cats named Aria & Toby) and loves exploring new restaurants in Louisville as well as baking and reading.

    Mitchell Kutner is from St. George’s University, newly married, and currently on adult softball, kickball and tennis leagues!

    It sure is a blast getting to work with these three and we are excited for the future of medicine!

    Dr. Grossfeld Celebrates Louisville, Kentucky’s Third F45 Studio with the Grand Opening of F45 Crestwood

    Posted by Orthopaedic Specialists

    About F45 Louisville

    The F45 Training franchise in Louisville, Kentucky is excited to announce the grand opening of a third F45 training facility located in Crestwood, Kentucky. The newest location officially opened on Saturday, July 20th, and was commemorated with a grand opening celebration at the training facility located at 5998 Pleasant Colony Court Crestwood, Kentucky 40014. The event kicked off with two back-to-back Hollywood workout classes at 8:15 a.m. and 9:30 a.m., followed by a ribbon-cutting with the Mayor of Crestwood, Jim Kramer, at 10:45 a.m. The celebration included raffles and free giveaways from Local sponsors: HealthQuest Nutrition, ProRehab Physical Therapy, Perfectly Prepped, and Athleta.

    F45 Training is the latest fitness trend to hit the Louisville area and uses a functional Bootcamp-style approach to fitness that helps members burn fat and build lean muscle. In order to bring F45 Training to Louisville, orthopedic surgeon, Dr. Stacie Grossfeld, teamed up with personal trainers Melissa Goodlett and Kim Postema to open all three locations. The first location to open was F45 Middletown which launched in April followed by F45 St. Matthews which celebrated its grand opening on July 13th. After the grand opening celebration at F45 Crestwood this Saturday, people living in Louisville now have three convenient locations available to experience the F45 Training fitness approach.

    The History of F45

    F45 originated in Australia in 2011 and has since taken the world by storm including the likes of celebrities such as Mark Wahlberg and Nicole Ritchie. The functional approach that combines high-intensity interval training, cardiovascular work, and circuit training is proven to be one of the most effective approaches to shedding body fat and building lean, strong muscle. All three F45 locations in Louisville, Kentucky follow this approach and incorporate over 3,000 exercises into a wide variety of workout routines. The global reach of F45 is staggering due to the setup of the workout routines. Every F45 training location around the world, including the three in Louisville, Kentucky, are all on the same weekly schedule. As each member participates in a Monday workout at F45 Crestwood, the same workout is being led at F45 Middletown, F45 St. Matthews, and every F45 training facility around the world.

    The global, team building ideology is one reason that the F45 movement is such a large success. Another reason is the results that members who join F45 training see after attending workout sessions. Not only do the cardio classes guarantee to burn anywhere from 800 – 1,000 calories per session. In addition, the resistance-based classes focused on building muscles also deliver results quickly and efficiently. And now those living in Louisville, Kentucky who are interested in giving F45 training a try are able to do so at any of three different locations.

    Each F45 training facility is outfitted with everything a member needs to get a full-body workout in 45 minutes to an hour depending on what class they attend.

    Each facility in Louisville, Kentucky includes:

    • A gym facility where members can store their belongings in cubbies during their workouts. Each facility is also equipped with showers, so members can get their F45 workout in and wash off the sweat before they head to their jobs. Additionally, each facility also has a parking lot, so members never have to worry about finding a spot to park their car before coming in for their workout.
    • Workout stations that incorporate a variety of workout equipment including stationary bikes, rowing machines, pull-up bars, steps, boxes, ropes, mats, and sandbags.
    • A team of highly trained certified fitness trainers who are available to lead the workout classes, motivate gym members to give each workout their all and help members with correct form and function through each workout session.
    • Various workouts that are sure to use every part of your body during a 45-minute session. From the cardio-focused Foxtrot that takes members back to military bootcamp basics to the resistance-based Pegasus that is guaranteed to work the musculature you’ve already built and help build more, there is a workout for anyone interested in growing their fitness routine.
    • The opportunity to join the 8-Week Challenge where members are challenged with workout routines and given access to meal planning, nutritional advice, and an online community where they can track their progress and monitor others on the same journey.

    Meet the Team Behind F45 Crestwood

    Dr. Stacie Grossfeld, an orthopedic surgeon in Louisville, Kentucky, who is also an avid tennis player and involved in a variety of fitness-related community causes saw the opportunity to bring F45 Training to Louisville and jumped. She partnered with personal trainers Melissa Goodlett and Kim Postema. Both have dedicated their lives to fitness and find immense joy in helping others achieve peak physical health.

    Together, the three female entrepreneurs, along with Larry Benz, founder, and CEO of Confluence Health, and John Miller, a regional sales manager for Colgate, professional photographer, and self-proclaimed “fitness fanatic,” have successfully launched three F45 training facility locations in Louisville since April of this year and are excited to see how the city embraces the franchise. So far, F45 has been a huge success and the third Crestwood location that opened on Saturday only guarantees more accessibility for those living in the northeastern part of the city including Oldham County.

    F45 Crestwood is the final F45 training facility planned for Louisville, Kentucky at this time, and is now open and accepting new memberships. For those interested in giving the functional training approach to fitness a try, a 1-week free trial is available at F45 Crestwood to celebrate their opening. If you missed the grand opening and are interested in learning more about F45 Crestwood, visit their website or schedule your first class and try F45 training for yourself.

    About F45 Training in Louisville, Kentucky

    International fitness chain, F45, originates in Australia and offers a wide variety of full-body workouts through a weekly schedule. Each workout is 45 minutes to an hour-long depending on the class and uses a combination of HIIT, cardiovascular training, and functional training to burn fat and build muscle. For anyone who feels like they aren’t getting what they want out of a box gym setting or are in a rut with their day-to-day workout routine, F45 is the perfect option. And now there are three F45 training facility locations in Louisville, Kentucky.

    The first F45 location that opened in April of 2019 is located in Middletown. The second location that opened in early July is in St. Matthews (in the same shopping center as Trader Joe’s.) The newest location, F45 Crestwood, is located at 5998 Pleasant Colony Court, Louisville, Kentucky 40014 and is currently accepting new members. Each of the F45 locations in Louisville has its own Facebook page where members can stay up-to-date.