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Texas Orthopedics, Sports & Rehabilitation Associates

Monday, July 24, 2017

Eat More Fish





Could eating more fish be the answer to cure aches and pains associated with arthritis?
New research shows consuming fish can help reduce the pain and swelling associated with rheumatoid arthritis, or RA. RA is a serious inflammatory condition that attacks the joints

This new research, published in Arthritis Care & Research, studied 176 people and the kinds of food they ate regularly, specifically fish. 

They divided them into four separate groups depending on the frequency they had fish-- from less than one serving a month to more than two servings per week. 

Participants were then asked to rate the severity of their symptoms-- achiness, swelling, tightness/stiffness--with a disease activity score. Results showed that the average disease activity score declined with each participant who increased their fish intake. 

The high concentration of omega-3 fatty acids found in fish has proven to alleviate symptoms of a number of medical conditions, and now RA may be one of them. 

At Texas Orthopedics, we encourage a healthy diet and exercise as a first line of defense in treating RA, so if you fancy fish, then eat up! 

The U.S.D.A. (U.S. Department of Agriculture) recommends at least two servings of seafood weekly for adults. Some of the most healthful options to consider are salmon, cod, herring, mackerel, trout, sardines, and oysters. 


If you suffer from RA, and have questions about your condition, please contact us for an appointment. 


Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

Sleeping Comfortably with Broken Bones


Ouch! You broke your arm or leg, or you have a serious fracture, and now you’re bound up by a cast, sling, splint or all of the above. Comfort can be evasive when movement is restricted like this, especially when you’re trying to catch some ZZZ’s.
 
Situating yourself comfortably to fall asleep can be a challenge. To add to it, you’ll typically get specific instructions from your doctor on keeping your injury elevated or in certain positions.
 
Here’s how to make the best of it at bedtime with a broken bone:
 
  1. Take your pain medication as directed, and allow sufficient time for it to take effect just before you are ready for sleep.
  2. Invest in a specialized pillow, like a body pillow, for elevation—keeping the broken bone above your heart prevents blood from pooling and causing swelling.
  3. Try sleeping on your back first while propped up on a few pillows. If that doesn’t work, slowly adjust yourself to a side position if possible.
  4. Sleep in the middle of the bed to prevent any chance of falling off in the middle of the night.
  5. Leave a dim light on somewhere in or just outside your bedroom to help find your way if you need to get up.
  6. A heavy cast and sling can create extra body heat, so dress in light layers of cool, loose-fitting sleepwear.
  7.  Encourage children, small pets, and even your partner to sleep in another room at least for the first few nights you are home with an injury until you figure out to how best achieve your own comfort in bed—and to prevent causing possible harm by accidentally knocking into them with your hard cast while they sleep.
  8. If your bed does not prove to be comfy, try relocating to a sofa, chaise lounge, or reclining chair in another room.
 
Finally, remember that rest is a key component for healing and recovery. If you can’t sleep for long stretches at night, make sure to get in a few naps throughout the day where you are off your feet and in an elevated position.
 
If you have concerns about sleeping with your cast or other stabilizing medical gear, please contact us. Our Urgent Injury Clinic is here to help as well with same day and after-hour appointments!

(Adapted from Sleep Sugar)

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).
 

Monday, July 17, 2017

The 5 Best Exercises for Ankylosing Spondylitis

 
 
If you’re living with ankylosing spondylitis (AS), you are already aware of the debilitating back pain associated with the inflammatory condition. It affects the ligaments, joints, and tendons attached to the spine and can lead to serious problems with vertebrae and even full-blown arthritis.
 
It is a condition we see often here at Texas Orthopedics. Fortunately, there are easy, medication-free ways to treat the pain — namely, a commitment to exercising regularly. Regular exercise keeps joints lubricated and muscles flexible so that inflammation is kept to minimum. 
 
Here are five simple exercises to help combat the effects of AS:
 
  1. Standing posture pose: stand with feet hip-width apart and stiffen/straighten your spine so you are standing tall and hold it, then release to a slouched/relaxed position. Repeat several times.
  2. Lying posture pose: perform this on a firm surface (like the floor) by lying face-down, then lift up your chest and head and swivel slightly to one side, hold it, then swivel to the other side. Perform this cycle up to ten times, rest and lay flat, and then repeat.
  3. Swimming: swimming laps, or water aerobics of any kind, are an excellent way to promote flexibility along the spine, and decrease tension in the neck and shoulders. The water also acts as a cushioning environment during movement so there is less impact on joints.
  4. Deep breathing: repeated deep breathing in and exhaling out keeps your rib cage flexible, which lessens pressure on the back. Find a few minutes each day to take in up to 20 deep breaths at a time, as big as you can hold, then exhale for a calming stretch throughout your chest.
  5. Yoga: the gentle stretching and releasing of poses in yoga is great for the spine. Make sure to practice poses that are not too difficult for you, and if anything causes a strain or pain, take a break immediately.
 
If you suspect that you are suffering from AS, and would like to discuss treatment options with one of our specialists, please contact us for an appointment.
 
Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).
 
(Adapted from Healthline.com)

Do Compression Tights Improve Running Performance?





One of the most popular athletic garments these days – available in an endless array of fashionable hues and patterns – are compression tights. But, do they boost runners’ performance, as the manufacturers claim?

Many runners say, yes. Researchers at the Ohio State University Wexner Medical Center recently set out to test this theory about the effects of compression tights on running. Their results were presented at the American College of Sports Medicine’s annual meeting last month.

They evaluated twenty experienced runners who were asked to complete treadmill runs on two separate occasions--first wearing regular running shorts followed by compression tights.   

Body movement and muscle vibrations were recorded to determine which clothing led to a greater exertion.  

Results showed that the muscle fatigue registered for both types of clothing was about the same, indicating there is little scientific evidence that compression tights actually lead to a more intense workout.

But, don’t stow away those compressions tights just yet. Researchers say to keep wearing them if you like them. There is a mental boost associated with wearing something that feels good when you put it on, which often translates to a longer run or harder work out in the end.

(Adapted from CNN-Health)

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Monday, July 10, 2017

How Walking Outdoors is a Win

 
 
New research shows that a long walk, especially outdoors in nature, benefits both your body and brain.
 
Walking outside has long been proven to better your mood and reduce anxiety. Scientists in Austria set out to discover if the benefits of walking outside (or actively engaging in something pleasurable over a long period of time) could rival those produced during a more intense workout in the gym.
 
The study conducted by the University of Innsbruck in Austria evaluated 40 men and women who were asked to complete a series of gym workouts along with long mountain hikes outside. 
 
Here's what they found:
  • Being outside compared with inside a gym led to a mental boost for nearly all participants.
  • Participants were willing to walk farther and at a brisker pace (thereby leading to an increased heart rate and more cardiovascular benefits) than originally directed because they were enjoying themselves.
  • When exercising in the gym, there were more concerns with time constraints and questions about how long until the assigned workout would be over.
  • Almost all participants reported that the gym workout was more strenuous than the mountain hike, although in actuality, the hike was more demanding on the body because of the terrain incline and high altitude. But because it was more enjoyable, it was perceived as easier.
Bottom line? There is great benefit, both mentally and physically, in doing something that you love for exercise.   

If you love the gym, that's great, but if walking is more your speed, then keep it up! 

And getting outside in the fresh air and nature for a few minutes each day can be a boost for everyone.    

(Adapted from The New York Times-Health)

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

Our 2017 Super Doctors Rising Stars


Several of Texas Orthopedics’ awesome physicians have been recognized as Texas Monthly Super Doctors Rising Stars for 2017. These are providers who have excelled early in their career and are “trusted and sought out by colleagues for medical care and advice,” according to the selection criteria.

They are:
Super Doctors is a national group that honors physicians from more than 40 medical specialties who have received outstanding peer recognition or professional achievement.
 
We are so proud of all of our staff at Texas Orthopedics, and are grateful for the medical community’s recognition bestowed upon our exceptional doctors.
 
Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

Friday, June 30, 2017

Rehab for Your Wrist


It’s all in the wrist, so the saying goes. Our wrists are a highly-functioning part of the body and essential for so many common tasks like writing, typing, eating, dressing, and driving.

They also support our entire bodies and are the foundation for a good grip when exercising in the gym. If your wrist gives out though, or you suffer from common pain as a result of your workout, what can you do?

Long-held planks, repetitive push-ups, and things like bench presses put a lot of pressure on the wrist joint and may cause painful tendonitis, or a more serious injury like a  break or fracture.

Make sure you have proper form when doing an exercise that involves weight bearing down on your wrist, and also consider wearing a supportive wrist guard or athletic tape to absorb some of the pressure. 

If your wrist is sore following a workout, check out these few ways to help soothe the pain:
  • Apply ice to wrists to ease swelling.
  • Massage wrists and forearm muscles, just above the wrists.
  • Perform a few quick flexing stretches of the wrist and forearm to release tension: bend the wrist up while keeping the arm and elbow straight, hold for a few seconds, then reverse the motion by bending them down.  
  • Roll, squeeze, or spread silly putty through your fingers as sort of a cool-down to relax the wrist muscles, or lightly squeeze a stress or tennis ball for a few minutes.
  • Take an anti-inflammatory over-the-counter pain reliever as needed.
Please contact us for an appointment if your wrist pain is sharp or severe or lasts more than two weeks.

(Courtesy of Health.com)

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@Texas Orthopedic).

Fourth of July Safety Tips


Flipping burgers and fireworks with friends and family are what the Fourth of July is all about. It is also unfortunately one of the busiest days of the year in the ER. A record number of people land there with burns and other severe injuries from fireworks, grilling mishaps, or accidents by the pool.


We at Texas Orthopedics hope that everyone has a fun-filled Fourth of July, but we want to share a few quick reminders to keep you safe as well:

  • Always wear eye protection when lighting fireworks, and keep a supply of water or a fire extinguisher close by.
  • Never aim fireworks directly at people, animals, vehicles, structures, or flammable materials.
  • Only light one firework at a time, and toss a ‘dud’ into water if it doesn’t work the first time. 
  • Consider leaving the fireworks to the experts, and attend a professional display instead. Check out one of these fireworks celebrations around town.
  • When grilling, always make sure the grill is supervised at all times, and watch out for children playing in close proximity.
  • Use long-handled tools made specifically for grilling rather than regular kitchen utensils to keep a safe distance from the flame.
  • Only add lighter fluid to the grill prior to igniting the flame.
Accidents around the pool are also common, especially during large holiday gatherings. Remember that drowning can happen in as little as six inches of water, so do not let children swim unattended. Also, remind everyone to walk on the pool deck to avoid slipping, and never dive into shallow water.

 
Have a safe and happy Fourth of July from Texas Orthopedics!


(Adapted from the American Red Cross)

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Monday, June 26, 2017

Rising Temps and Broken Bones

Every hour in this country, 50 kids land in the emergency room due to broken bones/fractures or head injuries from bike, scooter, skateboard, or hoverboard accidents (Safe Kids Worldwide).

And experts say that number could actually increase with the official start of summer. Their reasoning here is two-fold.

First, more kids are outside playing now that they are not in school. And secondly, the hotter temperatures could make a child’s body more prone to injury. 

In Central Texas, we have already experienced a few triple digit days. This excessive heat could quickly lead to dehydration and exhaustion in a kiddo, ultimately weakening their strength and resilience and causing them to slip, trip, or fall when playing hard.

A child’s young system is not as efficient yet as an adult’s in terms of sweating and perspiration which cools you down, so as they get hot, much of that heat gets trapped inside their little bodies. This can cause muscles and bones to break down a bit and not function as well.

In addition, kids aren’t always vigilant in remembering to hydrate and drink a ton of water throughout the day. Stopping for a sip of water may be frowned upon if they are in the midst of a super fun game or bike ride.

Here are some simple tips from Texas Orthopedics to keep your children hydrated:
  • Encourage water breaks every 20 minutes while playing outside. Set a timer if you have to.
  • Offer them fruits and veggies with a high-water content for snacks. Good options include watermelon, peaches, berries, cucumbers, and carrots.
  • Frozen, 100 percent juice or fruit pops are also a tasty choice
Texas Orthopedics reminds parents that physical protection is paramount too, especially when playing on something with wheels … bikes, scooters, skateboards, and hoverboards. Children should wear properly fitting helmets at all times. And consider adding protective elbow and knee pads if they are heading out on rough terrain.

(Adapted from Safe Kids Worldwide)

Reminders for Bike Safety

Bike safety should be top of mind for everyone here in Austin, whether you are the one cycling or not. With daylight hours extended during the summertime, car drivers are guaranteed to see bikers around the clock--everywhere from quiet side streets to the most high-traffic thoroughfares. 

Car/cyclist accidents happen far too often in this town, resulting in serious injuries such as fractures and broken bones, sprains and strains, concussions, and bumps, bruises, and cuts, or worse.

While we’d like to think that drivers are always keeping an eye out for bikers and willing to share the road, that is not always the case.

Here’s what you can do as a cyclist to stay safe:
  1. Protect your head (i.e. your brain!), and wear a securely fitting bike helmet.
  2. Check the condition of your bike frequently, noting if tires are flat and brakes are working properly.
  3. Wear brightly colored (neon) clothing and also reflective gear, both day and night, to be sure you are visible to others.
  4. Keep both hands steadily on handlebars at all times, and always transport items in a separate backpack, or bike basket.
  5. Watch out for road hazards such a puddles, potholes, gravel, and broken glass.
  6. Follow the correct flow of traffic, and obey all traffic signs, signals, and lane markings as if you were in a car.
  7. Take caution when turning, and always look both left and right to be certain that the coast is clear.
  8. Steer away from parked cars, as you never know when a door could unexpectedly open or the driver could dangerously pull out right in front or to the side of you.

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

Monday, June 19, 2017

Running for Your Back


Running and a healthy back may seem like an unlikely pair. The high impact intensity of pounding the hard pavement feels like it could really do a number on your spine, causing disc and vertebrae misalignment, and generally making your back feel out of whack.
 
But new research shows the opposite may be true. Running could actually be good for back health.
 
A recent study published in the journal Scientific Reports evaluated the link between disc health and exercise/movement. They found that people who run or walk (at a brisk pace) regularly have healthier discs in their backs than those who do not exercise at all. 
 
Discs in between the vertebrae of the spine are filled with fluid that absorbs pressure during movement. The more movement your body experiences, the more that fluid builds up and creates a comfortable cushion between vertebrae preventing back pain and tightness. Less movement means less fluid and flatter, deflated discs.
 
The study examined 79 men and women and assigned them to the following groups: long-distance runners, moderate runners, and those who rarely ran or exercised at all. Participants’ spines were scanned with a specialized MRI system that measured the size and liquidity of each disc.
 
Here’s what they found:
  • Runners’ discs were larger and full of more fluid than those who did not run or exercise.
  • There was no difference in disc size between the long-distance and moderate runners.
  • Walking at a brisk pace also contributed to more fluid-filled discs.
The results are encouraging for those who regularly run or walk as they may be at less risk for constant back pain as they grow older. The study cautions though that people should not take up running just in an attempt to treat an already existing back condition.
 
If you experience any frequent back pain, please contact us for an appointment with one of our specialists.
 
 
Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

More Ways to Get Your Vitamin D

There’s no better time to load up on Vitamin D than right now. Summer sunshine is a great source of this important vitamin essential for good bone health.
Many Americans, especially those over age 60, aren’t getting enough Vitamin D. This can lead to a serious deficiency which may contribute to the weakening of bones and damaging conditions like arthritis and osteoporosis, both of which we treat frequently here at Texas Orthopedics.
The Institute of Medicine recommends 600 IUs daily if you are 60 years or younger, and 800 IUs per day if you are over 70 years old.
In addition to spending time in the sun (though it’s best to limit it during peak hours between 10 a.m. and 2 p.m.), here are some other ways you can get an extra dose of Vitamin D:
1. Feast on fish.
Most fresh fatty fishes, as well as canned varieties, are a great source of Vitamin D. Good options include salmon, trout, mackerel, tuna, and sardines.
2. Add in some mushrooms.
Mushrooms are rich in Vitamin D and the prefect choice for those looking for a plant-based source of this important nutrient. Toss them into salads, pastas, and egg scrambles, or slice and layer them into sandwiches.
3. Say yes to the yolk.
The yolk is often overlooked in favor of the more popular egg white. But the yolk is full of Vitamin D and a host of other good-for-you stuff. As it is also high in cholesterol, limit your yolks to one a day, or just a few per week.
4. Pass the OJ please.
Orange juice is naturally high in Vitamin C, but many brands now are fortifying this sunshine in a glass with Vitamin D too. Check the label to make sure your favorite has this added bone-boosting benefit.
5. Crunch on some cereal.
Cereals are also big on fortifying with extra vitamins and nutrients, like fiber, iron, and yes, Vitamin D. Look for ones that are multi-grain and low in sugar. Snack on a bowl of fortified cereal with a splash of fortified milk, and you’ll be good to go.
If you are at risk for arthritis or osteoporosis, or feel like you aren’t getting enough Vitamin D in your diet, please contact us for an appointment to discuss supplements and other options. Vitamin D supplements should be monitored closely by your physician as there is such thing as taking too much of it in pill form.
(Courtesy of Health.com)
Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

Monday, June 12, 2017

Keeping Kids Active During Summer



Now that school is out, the risk of kids sitting in front of the TV all summer or zoning out with tablets, phones and gaming devices are likely at an all-time high. and it can be harmful to their growing bodies. The CDC recommends that kids need at least 60 minutes of physical activity each day.

At Texas Orthopedics, we strongly encourage people of all ages to adopt a healthy lifestyle with plenty of exercise and physical activity all year long.

Here are six tips to help keep your kiddo active this summer:
  1. Register them for a recreational sports league. It could be continuing with a sport they played earlier in the year or trying something totally new.
  2. Have your child hit the gym with you, and check out what children's classes or activities they offer. 
  3. Start your own marathon club, similar to what schools do during the year. Run or walk together all summer to reach 26 miles, and reward them once they've crossed the finish line. 
  4.  Give them regular chores around the house or yard that will have them breaking a sweat... like sweeping, vacuuming, mopping, or mowing the lawn and pulling weeds.
  5. Hop in the pool. Swimming is a great whole-body workout. Encourage them to do a few laps in between games of Marco Polo.
  6. Combine physical activity with screen time. Search up popular kids' fitness or dance videos online to get them moving. Many of them have points or rewards systems if you log in for a certain number of continuous minutes at a time. 
Playing sports in the hot sun can be hard on your body, so make sure your child wears sunscreen, a hat, and light protective clothing, and also drinks plenty of water.

(Courtesy of Active.comhttp://www.active.com/)

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

High Fiber Diet Decreases Arthritis Risks



A high fiber diet has been linked to improved colon and rectal health, reduced cardiovascular disease, and a lower risk for diabetes. Now your morning bran muffin may help fend off certain types of arthritis as well, mainly arthritis of the knee.

Knee osteoarthritis is on the rise among the senior population, especially for those who are overweight and leading a sedentary lifestyle. It can unfortunately be very painful and rob you of independence and mobility.

Two new studies published in the Annals of Rheumatic Diseases evaluated fiber intake and its connection to the disease. Among the more than 5,000 study participants, those who increased fiber in their diets, saw a marked decrease in arthritis risk - anywhere from 30 to 60 percent!

Why the decrease? Experts say fiber may reduce inflammation throughout the body - a primary cause of arthritis - and also control weight. Fiber helps to naturally eliminate waste and toxins which could potentially lead to the damaging inflammation.

The study found that most seniors - ages 65 years and older - do not get enough fiber, averaging only about 15 grams per day. The U.S. FDA recommends approximately 25 to 28 grams daily for adults.

Healthful fiber is found in many foods including fresh and dried fruits, vegetables, whole grains, nuts, seeds, and most varieties of beans and legumes.

If you feel that you are not getting enough fiber via your diet, talk with your physician about supplements.

For any knee pain that is persistent or severe, of if you have questions about your arthritis risk, please contact us for an appointment.


Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

Monday, June 5, 2017

Tips for Summer Running



Even the most dedicated and conditioned runners struggle under the sweltering summer sun in Central Texas. As temperatures rise to the highest all year, it's important to take a refresher on how to stay well - fresh- cool, and injury-free when going for a summer run.

1. Run when it's coolest. (Or run indoors!)
Head out in the early morning or later in the evening - as daylight hours are extending in summer- to avoid running in the direct sunlight. Or take advantage of your gym's indoor track and log your laps in the cool comfort of the A/C!

2. Hydrate ... before, during, and after.
Up your fluid intake for a few hours before a long run outside in the sun. A good guide is about eight ounces of water or a sports drink each hour before you run. The more hydrated you are before running, the more efficient your perspiration will be at cooling you down. Run with a handheld water bottle or small pouch to sip along your way, and definitely replenish afterwords with plenty of fluids.

3. Rethink your route.
If you are running during peak sunny hours - say during your lunch break, try to weave in and out of some shady areas and grassy terrain. Grass, or dirt, are cooler to run on than concrete or asphalt which retain heat and radiate it up through your body.

4. Wear your summer whites.
Dress in light colored layers to protect skin from the sun and reflect its rays (dark colors absorb the heat). Also opt for breathable, moisture-wicking fabrics. Don't forget a hat and sunscreen - especially on often overlooked areas like ears and the back of your neck.

5. Don't overdo it.
If you ever feel in pain or distress, or have difficulty breathing while running, take a break immediately. Find a shaded bench or curbside to sit down and collect yourself. Walk slowly back to your starting point if you can, and call for help if needed.

Running in the heat can also make the body more vulnerable to injuries like sprains and strains, severe cramps, and tendonitis.

If you are experiencing any pain as a result of a running injury, please contacts us for an appointment.

(Adapted from Runner's World)

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

Texas Orthopedics Welcomes Dr. Benjamin McArthur



Texas Orthopedics' recently-opened Kyle office has a new physician on staff. We are pleased to announce the addition of board-certified orthopedic surgeon, Dr. Benjamin McArthur. He joins Dr. J.P. Rodriguez, Dr. Ryan Tibbetts, Dr. David Laverty, and Dr. Joseph Martinez in our new Kyle location serving the needs of southern Austin's Hays County. Hays Count is currently the fastest growing county in Texas (U.S. Census Bureau).

Dr. McArthur comes to us from Washington, D.C. He is fellowship trained in adult joint reconstruction, and specializes in complex hip and knee replacements, revisions of prior replacement surgeries, and hip preservation in young patients.

Dr. McArthur is a frequent contributor to peer reviewed articles and medical journals, and presents regularly at national and international conferences.

He holds degrees from both Rice University and Baylor College of Medicine. Dr. McArthur completed his orthopedic residency at the Hospital for Special Surgery in New York City, and also fulfilled a fellowship at the Mayo Clinic in adult lower extremity reconstruction.

Texas Orthopedics' Kyle office now offers the following services: general orthopedics, fracture care, sports medicine, joint replacement, rheumatology, infusion therapy, physical therapy and onsite X-rays.

To schedule an appointment with our new joint specialist, Dr. McArthur, please contact us here.

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

Monday, May 29, 2017

Why you need to take a rest day


The time hardcore fitness buffs or gym goers spend in the gym may be cut down with summer around the corner.

If this strikes a chord with you and you think your body will suffer from a less intense training schedule, new research points to just the opposite. Your body actually needs rest and frequent, definitive breaks in training to benefit from the hard work you are putting in.

A recent study from Brock University in Canada looked at blood samples from 15 female Olympic rowers during their most intense workout weeks (averaging 18 hours a week of dedicated training) followed by samples taken on recovery days without rowing.

Here’s what they found:

Rowers showed lower levels of osteoprotegerin (OPG)—a protein that protects against bone loss—during heavy workout days.

They exhibited higher levels of sclerostin (SOST)—a protein that hinders new bone formation—during high-intensity training weeks.  

Rigorous training leads to inflammation throughout the body, which likely contributes to higher levels of SOST.

These results suggest that prolonged high-intensity training may cause bone damage over time. This could ultimately lead to decreased bone density and osteoporosis, broken bones and fractures, or other overuse injuries.

In addition, muscles are said to grow bigger and stronger if you factor rest days into your weight-bearing (such as weight-lifting) routine. As pressure mounts within a muscle during a workout, tiny tears occur in the tissues…and time is the best remedy for allowing these tears to heal and mend properly so that the muscle can recover and then function even stronger than before.

If weight-lifting is in your regular rotation, alternate the amount of reps you do each week between high, medium, and low volume, as well as varying the amounts of the weights themselves.  

Also, plan a few days to “deload” every four to eight weeks where you do nothing weight-bearing or of high-intensity for several days in a row. Instead opt for walking, light swimming, or a leisurely jog to stay active.

If you have chronic bone, muscle, or joint pain due to your heavy workouts, please contact us for an appointment.

 (Adapted from Men’s Health)

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Yogurt for Bones

However you prefer your yogurt—frozen, Greek-style, or fruit on the top or bottom—new research says to keep eating it for its healthy bone benefits.

A recent study out of Ireland published in the journal, Osteoporosis International, tracked the bone density and joint deterioration of more than 4,300 adults 60 years and older. Data was collected via X-rays and MRIs over several years.

A questionnaire regarding diet and lifestyle habits (such as smoking and drinking) was also completed by the participants.

Those who indicated that they ate dairy yogurt daily had a three to four percent increase in bone density. The study also showed that the yogurt consumers had:
  • A 39% lower risk for osteoporosis in women
  • A 52% lower risk for osteoporosis in men
Additionally, the participants who reported a regular yogurt intake also performed better during the physical fitness portions of the study.

The results strongly support what other research has shown for years:  yogurt is beneficial to bone (and overall) health due to its rich blend of Vitamin D, B Vitamins, calcium, protein, and probiotics.

Other dairy-rich foods high in these bone-boosting nutrients include cottage cheese, kefir, and plain milk.

One important note:

The study cautioned that many of the processed yogurts available have added sugars and food dyes. Experts recommend choosing plain versions and putting your own spin on it by adding fruit, nuts, natural honey or agave sweeteners, and a sprinkling of cocoa powder, cacao nibs, or cinnamon.

If you have questions about osteoporosis, or would like to schedule a bone density exam, please contact us for an appointment.

(Adapted from The New York Times)

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).