Why is vitamin D good for you?

Posted December 29, 2015 by Orthopaedic Specialists

Vitamin D is an important vitamin for your body. This fat-soluble vitamin is found in fish oils and liver, and is sometimes added to foods as a supplement. You can also get vitamin D from exposure to the sun. There are many reasons why vitamin D is good for you. Here are 7 of them:

It helps your intestines absorb calcium. Vitamin D is important for maintaining your bone strength and muscle function.
It directly stimulates osteoblasts. Osteoblast are the cells in your body that produce bone and promote healing.
A recent study revealed that vitamin D with a calcium supplement was effective at raising vitamin D levels and reducing falls and secondary non-vertebral fracture risk in older patients.
It’s very important for people to maintain a good level, especially in light of the fact we have an aging population with a rising lifespan. As we age the risk of osteoporosis and subsequent fractures increase. Maintaining a normal vitamin D level is important for our bone health.
Vitamin D can be obtained from the sun, diet, and supplements. Although the primary source of vitamin D is the sun’s ultraviolet rays, synthesis decreases with increasing age, sun protection and darker skin tones.
Because of the risk of melanoma and skin cancer secondary to sun exposure, more and more people are wearing sun block which does not allow the production of vitamin D through sun exposure. Therefore this supplementation has become even more important.
Vitamin D supplementation is recommended in a dose of 1000 international units to 2000 international units per day. That number may change based on your levels. It’s important to have your levels checked by your healthcare provider and they will give you an accurate dose of vitamin D that you should be taking as a supplement.

22 Ways to Relieve Stress During the Holidays

Posted December 18, 2015 by Orthopaedic Specialists

22 Ways To Relieve Holiday Stress Plus Suggestions From the Orthopaedic Specialists Team

Though the holidays are supposed to be a time for giving, family and hope, sometimes the stress of giving and receiving puts people in a “bah humbug” type of mood! The added pressure of finding the perfect gift has left people fighting in shopping malls. The pressure of end-of-the-semester exams creates more stress for students and parents. An abundance of sugary treats makes it easier to fill up on food that zap energy and sabotage nutrition plans. And the added time crunch from work and family gatherings and obligations makes it more difficult to carve out time for stress-relieving activities like exercise.

Start enjoying the holiday season by cutting back on the stressors that cause negative emotions and frustration. If this time brings about stress because of family, gift giving or other reasons, there are some different ways you can relieve stress over the holidays so you can start enjoying this time of year again, including some suggestions from the team at Orthopaedic Specialists. 22 Ways to Relieve Holiday Stress

Find Time For Yourself: Whether you’re a working mom, or a single guy, make sure that you allow time for yourself over this holiday season. Use this holiday season to do some self-reflection and introspection. This will help you handle your stress and worries instead of ignoring or pushing them away.
Make Lists: Create daily checklists that pertain to different areas of your life. This means that your lists could pertain to work, home or shopping lists. Getting organized is a great way to manage stress.
Enjoy the Little Things: Think back to the holidays when you were a child. Remembering these memories will bring back your holiday spirit and help you relax as well. Try doing simple tasks that always put a smile on your face.
Pick Up a New Workout Routine: Try rock climbing, yoga or kickboxing. Let out your stress by getting active. This will help you generate endorphins while making you feel better about your body!
Make Cookies: There are so many recipes out there to explore and they don’t all have to be loaded with sugar. This activity will give you something fun to do with your hands while reducing your stress levels at the same time. You can also put a smile on someone else’s face when you share what you make.
Listen to Holiday Music: Put on your favorite tunes and start singing along! It’s as simple and easy as that! Listening to music will help you loosen up and get with that holiday spirit.
Volunteer: There is no better way to give this holiday season other than volunteering! Check out the local shelter or children’s home near you to see what volunteer opportunities and needs they may have. This selfless act could turn into a new tradition for you and will guarantee to put you in a better mood.
Get a Picture With Santa: You’re never too old to believe in Santa! Bring your family or pet with you to stop by and see Santa this season.
Make Your Own Presents: This craft activity will help keep you busy and it will put you in the giving spirit! There’s nothing better than making homemade, personalized gifts for your friends and family this season.
Make Amends: Before you attend one of your dreaded family holiday parties, try and make amends with your family, or at least put off your feelings till after the holidays. This time of the year should be spent with loved ones, despite any issues that may be present.
Write in a Journal: Using a journal to write down your feelings will help get your thoughts and opinions out there without having to complain to someone. This is a therapeutic activity that will help address the real issues at hand during this time of the year.
Get Outside: A little vitamin D could do you some good during the holiday season! Many people experience Seasonal Affective Disorder during winter months. Getting outside and exercising could be the best way you can reduce your stress levels!
Take a Natural Sleep Aid: For some, trying to fall asleep during the holidays is the most difficult. While lying in bed there are so many thoughts and things running through your mind. Make it easier to fall asleep by taking a natural sleep aid like melatonin. This will help you catch up on sleep and feel better in the morning.
Do Less: Don’t bite off more than you can chew this time of the year. Make this holiday less stressful by avoiding too many tasks all at once. Try and enjoy this time of the year by doing less.
Try Essential Oils: Jennifer Yocum explains: “My favorite simple way to de-stress is a hot bath, by candlelight, with Epsom salt and an essential oil. Use your favorite scent for the oil and candle. I prefer lavender.” What a great suggestion!
Get a Massage: This is a great idea provided by Marti Spencer at Orthopaedic Specialists.
Take a Nap: Sometimes a little extra rest during the day or an extra hour at night can make all the difference during times of stress.
Take a Bath: In the words of our very own Rhonda Magruder – “Enjoy a HOT bubble bath and then go to bed super early.”
Read a Good Book: As described by Lindsay Rhodus: “Run hot water for the bathtub and get in with a good book. This relieves tension, aching muscles and stress!”
Go for a Run: As described by Dorothy Cochran: “My simple way to de-stress is to go for a 30 minute run. I grab my iPod and running shoes and in about 30 minutes I have forgotten whatever it was that was bothering me. Even my husband knows to send me on a run if I’m looking a little frazzled. LOL!”
Enjoy TV Night: “Find a good movie on TV, cuddle up with a blanket on the couch, and enjoy a glass of wine or your favorite beverage.” – Angel McDowell
Relax: Easier said than done, however, after completing any or all of these holiday stress reliever activities you should truly try to relax. Take your time this holiday season and enjoy it for all of the right reasons!

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Dr. Grossfeld Shares a Video on Post-Op Cold Therapy Machine

Posted December 16, 2015 by Orthopaedic Specialists

Cold Therapy Machine Overview and Instructions:

Dr. Grossfeld has added a new video to her YouTube page. This video discusses the Polar Care Pump designed to reduce swelling and pain after surgery. In this video, Louisville orthopedic surgeon Dr. Stacie Grossfeld shows you everything you need to know to use the Polar Care Pump.

This motorized ice machine has four components including the cooler with the motor, tubing and pads, that all plug in to one power source. The machine has simple instructions located on the inside of the machine indicating the appropriate amounts of water and ice needed for operation.

Before using the Polar Care Pump, you may need help from another individual, depending on the post-op area location. The best part of this machine other than its portability is the fact that the water remains cold for up to 10 hours. This means that the Polar Care Pump can be used overnight or for prolonged periods of time.

This cold therapy machine can be used the night of your surgery and should be placed over your post-operative dressing. The padding fits perfectly over areas like your shoulder, elbow, arm or knee. The water circulating through this machine is cold enough to penetrate through outer layers if you place it over clothing or bandages. Once you have gained clearance to remove your post-op dressing, the pad then can be placed directly onto the surgical area.

Because the Polar Care Pump is not typically covered by insurance companies, you will need to discuss payment options during your pre-op visit with Dr. Grossfeld.

What is Osteoarthritis? An Overview from an Orthopedic Surgeon

Posted December 9, 2015 by Orthopaedic Specialists

What is osteoarthritis?

Simply stated, osteoarthritis is the breakdown of the articular cartilage that covers the ends of the bones that make up your joints

What is articular cartilage and what is a joint?

Let’s start with the definition of a joint. Look at your body anywhere it bends. There is a joint located there. Examples of joints are your knees, elbows, shoulders and hips. When two long bones come together to form a joint, the ends of the long bones that form the joint are covered with a cap of protective material called articular cartilage. The cartilage protects the end of the bone and functions as a shock absorber.

When the cartilage starts to break down, it is called osteoarthritis. This process can be painful, and it may cause swelling in the joint and stiffness.

Why do people get osteoarthritis?

There are four major reasons why people get osteoarthritis. 1) The number one reason is genetics, if mom or dad had osteoarthritis you may get it too. 2) Being overweight can be a cause of osteoarthritis because the articular cartilage was designed to support the weight of a normal size person. If you are overweight, there is extra force applied to the cartilage and this can cause premature wear. 3) If there was a prior broken bone that involved the joint this can cause arthritis. 4) The last reason is old age. Yes, our bodies start to break down over time from age.

Can osteoarthritis be cured?

Once you have osteoarthritis, it cannot be reversed. It is a progressive disease and will advance with time. The rate it progresses is different for every person. For some people there is a fast progression of the disease and for others it is a slow process.

We have ways to make the condition less symptomatic. While we can’t cure the condition, we can control the signs and symptoms such as pain, swelling and stiffness. (more…)

8 Healthy Gift Ideas For Your Holiday Shopping

Posted December 4, 2015 by Orthopaedic Specialists

It’s that gift-buying time of the year when you might be looking for the perfect gift. How about some healthy gift ideas to inspire your holiday shopping?

Here are 8 healthy gift ideas to give yourself or someone that you love!

Arbonne Re9 anti-aging skin care set. Botanical ingredients paired with the latest science yields visible results.
A good pair of running or walking shoes. The footwear that you choose can make a huge difference in your physical comfort and well-being. Making an investment in good running or walking shoes is a gift that will be enjoyed for many months.
Pair up new running or walking shoes with gait analysis at Advanced Orthopaedic Rehab or with Dr. Kyle Bowling – Kentucky sports chiropractor.
A membership to the YMCA. Mention our practice name and get a free one hour session with one of their trainers or exercise physiologist.
A Fitbit. Tracking daily activity provides great inspiration to get moving.
A gift card to a Whole Foods cooking class and store merchandise (FYI – the class is only $5).
Make a donation to the Home of the Innocents. It will make you feel good to support such a wonderful local organization.
Sign up for the Triple Crown running races. Discounted registration fees for the Louisville Triple Crown registration (by Dec. 31, 2015) only $90 for all 3 – Anthem 5K, Rodes City Run 10K and the Papa John’s 10 miler.

Dr. Grossfeld Discusses Research About the Female Athlete Triad

Posted November 30, 2015 by Orthopaedic Specialists

I was interviewed recently by Natsue Koikawa, Associate Professor of Sports Science at Juntendo University in Tokyo, Japan. She is also the Director of Women’s Track and Field at the university, along with the Deputy Directory of Japanese Center for Research on Women in Sport. After finding me online, she and her research assistant, Tomomi Hirao, came to Louisville to complete her research by interviewing about the female athlete triad. Ed Sato assisted in translating the conversation.

The two women had questions regarding my treatment of the female athlete triad, and my treatment plans for these patients and we discussed our current research findings. The Female Athlete Triad is a huge problem in Japan. Over half of Dr. Koikawa’s track team, which would be the equivalent of a Division I NCAA team, has stress fractures and potentially the female athlete triad.

She asked me about education of this condition in the United States and any ideas I had on educating their coaches. I discussed with her that continuing education is always important among coaches and that this should be a topic in the high risk sports such as long-distance running and gymnastics.

Dr. Grossfeld’s Advice About the Female Athlete Triad

I offered my thoughts on that it is a multi-factorial problem in the sense that you have athletes that are anorexic versus athletes that are not taking in enough calories because they are going to class and they are working out all the time. I discussed with her that I treat these groups of athletes differently. The group that is anorexic needs to be addressed with a team approach including a psychiatrist, nutritionist, athletic trainer, the athletes, and the patient along with the coach. (more…)

Whitney Thomas, PA Student, Enjoys Orthopedic Rotation with Dr. Stacie Grossfeld

Posted November 23, 2015 by Orthopaedic Specialists

Dr. Grossfeld, and the entire team at Orthopaedic Specialists, are dedicated to serving as mentors and a training site for many different medical professionals. Recently Whitney Thomas, a physician assistant (PA) student from Lincoln Memorial University, enjoyed a 1-month rotation at the office. Here’s what she had to say about her experience:

My orthopedic rotation with Dr. Grossfeld was hands down my favorite rotation yet. The teaching was excellent along with an office staff willing to help instruct and encourage in whatever way possible they could. The hands on experience I obtained while with Dr. Grossfeld was exactly what I needed as a student. She teaches while she works, patiently guides you as you begin doing your own procedures, and instills a confidence in your skills that majority of preceptors forget to instill.

During my month long rotation, I was able to help care for 20-25 patients daily in the clinic either with Dr. Grossfeld or interviewing patients on my own. The clinic days were filled with obtaining good history and physical examinations, interpreting countless radiographs, joint injection procedures, and even some assisting in casting/splinting. Days spent in the OR were just as busy as the office and very interactive. Scrubbing and assisting in surgery is possibly one of the greatest perks to this orthopedic rotation!

I am so thankful to have been apart of such a great learning experience with fabulous teachers and coworkers. I feel confident in the skills I learned on this rotation with Dr. Grossfeld and plan to continue the use of them. As I develop into a more experienced physician assistant, I hope to pass on the skills I learned from Dr. Grossfeld. Thanks for everything!

We are very glad that (more…)

How to Calculate Your Basal Metabolic Rate and Calorie Requirements

Posted November 19, 2015 by Orthopaedic Specialists

Are you interested in losing a few pounds, or learning more about what your daily caloric intake needs to be to maintain your current weight?

Learn how to calculate your basal metabolic rate and then use the Harris Benedict formula listed below to figure out how many calories you need based on exercise.

To lose a pound per week, figure taking in 500 calories less per day or increasing your exercise by 500 calories.

Follow along to learn more about how to calculate your basal metabolic rate.

How to Calculate Your Basal Metabolic Rate

English BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

Now calculate how many calories you need based on your activity level :

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375 (more…)

Determined Athlete Darin Johnson Tackles Obstacle Course Racing Competitions

Posted November 18, 2015 by Orthopaedic Specialists

Meet Darin Johnson

Obstacle Course Racing My name is Darin Johnson. Almost everyone knows me as DJ. I’ve been a long time patient of Dr. Grossfeld. I almost always seem to be doing something that lands me in her office for a visit. This last visit was unique as I found some common ground with Tisha, the Office Manager at Orthopaedic Specialists. I occasionally browse through https://louisvillebones.com and on the Orthopaedic Specialists Facebook page and had realized both Tisha and I were giving Rugged Maniac a run.

Rewind to October 2014. I was sitting (literally) at the heaviest weight I’d ever been. I was 207 lbs and tired of my pants strangling me. My ideal weight is closer to 165 lbs. Enough is enough. Tired of the tight clothes, increased bronchial spasms, high cholesterol, and blood pressure (latter two have family history), I embarked on my own fitness and food program. I began running/walking on our treadmill and logging my daily food intake.

My in-laws were staying with us for a wedding, so I had to move my gym elsewhere. I decided to purchase a one week trial membership at Anytime Fitness. It was there that I stumbled upon my newest obsession, OCR. OCR stands for Obstacle Course Racing and is the fastest growing sport in the world right now. Depending on the course, an obstacle may involve climbing up over muddy mounds or crawling through a pipe. Other courses may have you carry 50 pound objects up a trail on a mountain side and climbing a 20 foot rope. Some even have constructed rigs. These may have a combination of ropes, rings, monkey bars all in sequence. Obstacles like you may see on American Ninja Warrior.

Tackling Each Obstacle One Race at a Time

There was a sign-up on the wall at the gym for the Indianapolis Warrior Dash in June, accompanied with pictures and a finishers medal. It looked like a blast. I thought to myself, I’m due to do something stupid and get hurt for my 50th birthday. This looks perfect! I went home and jumped on the computer to do a little research. Everything I came across fueled desire to get ready for some fun. With a slogan of “Mud, Sweat, and Beer,” what’s not to like? I now have something to train for, a goal, a reason (besides general health).

With my job I have incredible travel benefits. Knowing this, I signed up for the early bird season pass for Warrior Dash and talked my cousin into signing up for the Seattle and Portland Warrior Dash with me. I also found a co-worker that began doing OCR last year. We talked almost daily about it and he introduced me to many other races. I had no idea this sport was as big as it is. I began setting myself up with a season race schedule before I’d even run my first race. I continued training and eating right in anticipation for a full race season. I learned of the different difficulty levels, styles of each type of race. Some very easy, and some very demanding and difficult even for seasoned racers.

Meeting the Crazy Mudder Muckers

I had decided that I would limit myself to 5k type races for my rookie season and make it a learning year. It wasn’t until my 3rd race that I was introduced and joined a fantastic group that embodies this sport, Crazy Mudder Muckers. This group comprises over 2,000 people that range from first time racers to elite competitors. Their pooling of knowledge, motivation, and inspiration has been priceless.

It wasn’t until around my fourth race that I learned of a possible new goal within OCR, the OCRWC (Obstacle Course Racing World Championships). This event was in Oregonia, OH on October 17, 2015. A person must qualify for the race in order to be eligible to compete. What the heck. Let’s go for it. I set my sights on trying to qualify at the Spartan Sprint in Washougal, WA. I was running with my cousin that I’d talked into the Warrior Dash. We kept up a good pace until mile 4 where both of my calves completely cramped up. The final mile was not my fastest pace but I refused to give up. The final results came in and I missed qualifying by 3 minutes.

The next upcoming race was the Battlefrog in Cincinnati. Battlefrog is a race designed by former Navy Seals. It was possibly the hardest course that I’ve run to date. It was an 8k held at Kings Domain which will also be the site for this year’s world championships. I managed to place 10th in my age division, qualifying me for the world championships. What have I gotten myself into now?

The OCR Community

One more trip out West for a Warrior Dash and then return to run my remaining races in the local vicinity. With the realization that I’ll be competing with the world’s best racers in mid October, I stepped up my training to a feverish pace in the gym. More lifting, pull-ups, running…etc. I didn’t hold to my own policy of moderation and over trained. I strained a tendon in my elbow. This is the reason I knew I’d be paying Dr. Grossfeld a visit. (more…)

Plantar Fasciitis Treatment Videos

Posted November 16, 2015 by Orthopaedic Specialists

Plantar fasciitis is a common medical condition that causes heel pain and foot discomfort. Your plantar fascia is a flat band of tissue that is responsible for connecting your heel bone to your toes. When this area becomes strained, the fascia weakens and begins to swell. Most people notice this type of heel pain immediately after standing up in the morning. While this condition more commonly affects middle-aged people, it can also affect athletes and younger people that are constantly on their feet.

In order to get the appropriate answers to all of your questions about how to treat plantar fasciitis, Dr. Grossfeld has shared some videos on Youtube. These videos discuss proper plantar fasciitis treatment, appropriate shoe choice, night splint treatment and exercises for plantar fasciitis.

Video 1: Plantar Fasciitis Treatment

Plantar Fasciitis Treatment involves a varied approach that includes choosing proper footwear, physical therapy and stretching, a night splint, and sometimes anti-inflammatory medicines and/or cortisone injections. Learn more about plantar fasciitis treatment in this helpful video.

Video 2: Plantar Fasciitis Exercises

Plantar Fasciitis Exercises are simple to do. Watch Louisville orthopedic surgeon and sports medicine doctor Stacie Grossfeld MD explain 3 easy plantar fasciitis exercises that you can do while at home or the office. Plantar fasciitis exercises including proper stretching is an important part of treating plantar fasciitis.

Video 3: Shoes for Plantar Fasciitis

When it comes to plantar fasciitis, the shoes you wear can make a big difference. People with plantar fasciitis should choose shoes that have good arch support and stability. In this video, board certified orthopedic surgeon Dr. Stacie Grossfeld offers specifics about the best shoes for plantar fasciitis which includes some examples of shoes you should consider and shoes you should avoid.

Video 4: Night Splint for Plantar Fasciitis

Wearing a night splint for plantar fasciitis can make a big difference. Even if you end up kicking the night splint off in the middle of the night, you’ll still reap benefits for the time you are able to wear it. Also, if the 90 degree angle is uncomfortable while using a night splint for plantar fasciitis, watch this video to see other angles you can try that are still beneficial.