Dr. Mukai on Underage Back Problems

A recent study revealed that one in three adolescents experience back pain. That is pretty startling, considering back pain is one of those troublesome ailments thought to exclusively affect middle-aged or seniors. The findings, published in the Journal of American Academy of Orthopaedic Surgeons, suggest that too much training in a single sports, or playing multiple sports in the same season, may be to blame.

Texas Orthopedics' Dr. Ai Mukai recently discussed this in an interview with FOX-7's Good Day Austin.

Many kids focus intensely on one sport at a young age, and that can lead to overuse or overtraining issues, especially as their muscles and bones are still developing. Additionally, kids who jump from one sport to the next, without a break, are also at risk for back pain, and other injuries, as they are not allowing their body sufficient rest and recovery.

Additionally, the study also found that adolescents who are not active enough, and perhaps too engaged in screen time, are reporting back pain as well. Poor posture often adopted when hunched over smart phone, tablet, or gaming device is equally damaging to the spine and lower back muscles.

Things that may help alleviate back pain in your adolescent include:

• anti-inflammatory medications, such as ibuprofen
• proper rest following a strenuous sporting, or other physical activity
• adequate stretching or warm-up exercises before sports
• adjusting posture, and engaging core muscles, as much as possible 
  

If your child's back pain is sever and persistent, sends shooting pains down a leg, or causes any numbness, they should get checked out by a doctor immediately.

Your physician or orthopedist may recommend an MRI or X-Ray to pinpoint the source of the pain and help best determine treatment.

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Common Yoga Injuries

A yoga injury? Really? Doesn't seem possible. The very practice of gently stretching and holding poses is meant to relax the body and calm the mind. It is a great treatment for a number of medical conditions, including arthritis and osteoporosis. But just as with any sport or physical activity, if you have improper form or your intensity is, well, too intense, you may be at risk for injury.

Here are a few common yoga injuries to watch out for as you hit the mat (and how to avoid them):

1. Pulled hamstrings: the hamstring muscle located at the back of the thighbone (or femur) can stretch or tear if you force yourself too far forward, and too quickly, in a pose with straight or locked legs.
   
   Prevention tip: don't use your hands to pull or walk yourself deeper into a fold or pose, and relax your legs/release the tension every few seconds while in a straight-legged pose
   
   
2. Wrist pain: wrists are usually overworked in general from daily tasks like typing, writing, and driving... so using them to support your whole body weight in a yoga pose causes additional strain.
   
   Prevention tip: with downward dog, plank pose, or arm balances, concentrate on alignment, and line your wrists up with the front edge of your mat, get a good spread of your fingers, and center your body weight evenly over your wrists
   
   
3. Low back pain: pressure put on your back from rounding the spine too deeply into forward folds can cause irritation
   
   Prevention tip: lengthen your spine as much as possible in forward folds and if seated folds are too difficult, sit on a block or blanket for extra support
   

Finally, with yoga, remember that no two bodies will look the same even with the exact same pose. Try not to compare yourself to your neighbor on the mat next door in terms of how far you go into a pose or how long you hold it. Do what feels comfortable for your body, and know your limits.

If you experience any pain that is severe or persistent as a result of yoga, make an appointment with your doctor.

(Adapted from Shape)

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Last-Minute Marathon Training Tips

We have several Texas Orthopedics patients, past and present, who compete in the Austin Marathon each year. This year's race is just a few days away (February 14th), and whether it's your first, or twentieth, training for and completing a marathon is a huge accomplishment.

Although the intensity our training has likely tapered down by now, here are five final tips to help get you across the finish line:

1. No new gear.
   
   Race day is not the time to try out new shoes, socks, or fashionable leggings. Wear the shoes and clothes that are most comfortable and that you have already been training in so there is no unexpected tightness or chafing.
   
   
2.  Stick to your regular food.
   
   There should also be nothing new introduced into your diet in those days leading up to the marathon. Make sure you are consuming enough calories and a balanced combination of carbs, fats, and proteins in your pre-race meals. Stick with foods you know that your body tolerates well. And plan your race snacks ahead of time to either carry with you or plant with your supporters along the way.
   
   
3. Arrive early.
   
   Give yourself plenty of time to prepare before you take your mark. You'll want to arrive early enough at the start location to be able to stow your belongings, use the restroom, tighten your laces, and either Zen out, or rock out, for a few minutes to your favorite tunes before you are on your way.
   
   
4. Make a mantra.
   
   Create a positive sentiment to replay in your head throughout the race. Run strong. Or, you can do it... whatever motivates you. Reciting this a few days before you run, and sharing it with your supporters who can reinforce it along the route, will give you a mental edge.
   
   
5. Plan your post-race activities.
   
   Don't leave it until the moment you cross the finish line to discuss with your friends and family where you want to eat. You will be exhausted and likely have a difficult time making decisions at this point. Pick out a favorite restaurant, or meal, for your celebration and make plans ahead of time. If you know you just want to get back home to relax or have a massage later that day, plan for that too.
   

 You might also make sure you have someone to drive you home following the marathon, as your legs will be weak. And if you feel that you have suffered any injuries while running, make sure to get medical attention right away.

Good luck from Texas Orthopedics!

(Adapted from About.com-Health)

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Common Football Injuries

After all the excitement of yesterday's Super Bowl, we thought it was important to shed light on some of the most common injuries football players experience. Unfortunately, no matter how much preparation these world-class athletes put in off the field, injuries do happen on the field.

The high speed rushing combined with full body contact makes for a perfect storm in which an injury can occur.

Concussions continue to be the most traumatic injury a football player can suffer. The NFL recently reported that players sustained 271 concussions in 2015, up 32 percent from previous year.

Other common injuries include:

• Anterior Cruciate Ligament (ACL), or Posterior Cruciate Ligament (PCL), tears to the knee
• Tendonitis, or inflammation of tendons, often in the kneecap or shoulder areas
• Ankle sprains and fractures
• Shoulder dislocations, separations, and torn rotator cuffs
• Low back pain due to balancing the excessive pressure put on both the lower and upper body

Keep in mind these injuries are not just exclusive to the pros. If you, or your child, are playing a form of "Winter or Spring ball," or even flag football, make sure to train safely and smartly, rest as needed, and see a doctor immediately if you've been hurt.

(Adapted from STOP Sports Injuries)

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Texas Orthopedics Celebrates National Women Physician Day

In honor of today's National Women Physician Day, we'd like to give a big shout out to our co-founder, Dr. Barbara Bergin, and board-certified physiatrist, Dr. Ai Mukai. They are both extraordinary women who have boldly entered, and proven highly successful in, the predominately male practice of orthopedics.


Dr. Bergin treats all types of bone and joint conditions. She is board certified with the American Board of Orthopaedic Surgery, and a fellow at the American Academy of Orthopaedic Surgeons. She is passionate about educating her patients every step of the way whether it be for a surgery or rehabilitation program following an orthopedic injury.

Dr. Mukai's specialty is the non-surgical evaluation and management of neck and back pain, and pinched nerves. She is board certified with the American Board of Physical Medicine and Rehabilitation, and is a fellow in Pain Medicine, at the University of California Los Angeles.

National Women Physician Day is celebrated on February 3 to honor the birthday of Dr. Elizabeth Blackwell, the first female physician in the United States to earn a medical degree (in 1849).

Join us today in saluting all women physicians by using hashtags #NWPD and #IAmBlackwell.

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5 Ways to Prevent Falls

Help! I've fallen, and I can't get up! Those are words you never want to hear from a loved one. Whwile falls can happen to people of all ages, it is especially hard to recover from a fall as you get older.

Falls are the leading cause of fatal and nonfatal injuries in adults, ages 65 and older, according to the Centers for Disease Control and Prevention (CDC).
Common injuries from falls include head injuries, dislocated shoulders, sprained ankles, and fractures to the arm, spine, pelvis, and hip.

Unfortunately, studies show that the majority of falls resulting in injury could actually have been prevented. Here are five tips to minimize falling:

1. Check your health.

Commit to an annual physical and eye exam, and avoid excessive alcohol consumption and smoking. Alcohol abuse and smoking can lead to high blood pressure and heart conditions which may cause bouts of dizziness or fainting.

2. Understand your medications.

Discuss with your doctor possible side effects of any over-the-counter or prescription medications you take. Make sure to always use caution if something mentions fatigue or dizziness. And remember to take medications on schedule and with a full glass of water or food, as directed.

3. Exercise regularly.

Walking, hiking, bike riding, dancing, weight training, and even yoga, are all great forms of exerciise that build bone strength and stave off osteoporosis - a condition causing bones to weaken and become brittle. Brittle bones are more susceptible to breaks and fractures should you take a tumble.

4. Go shoe shopping.

Wearing properly-fitting shoes can go a long way to prevent falls. Have your shoes professionally size/fitted, and make sure you are capable of tying and/or putting them on yourself. Consider Velcro fasteners if that is an easier option, and look for shoes with non-skid soles.

5. Tidy up your house.

Keep doorways, hallways, stairs, and routes between bedrooms and bathrooms well-lit and free of clutter. Make sure electrical cords are clear of pathways, and area rugs are secured to the floor with double-sided tape or slip-resistant padding. Also be sure to clean up spills or puddles immediately in the kitchen and bathrooms. Finally, organize commonly used items in lower cabinets/shelves so that they are within easy reach.

Courtesy of AAOS, the American Academy of Orthopaedic Surgeons)

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Common Running Injuries and Prevention

Many people vow to ramp up their fitness routines in the new year. While challenging yourself physically is a great resolution, going at it too hard right our of the gate can put you at risk for injury.

Runners: Listen up: Running is an excellent sport with many health benefits, but if you don't pace yourself properly, you are likely to suffer from one of these common issues: 

• Runner's knee: tender pain surrounding the kneecap due to the repetitive force of pounding the payment
• Achilles tendonitis: painful swelling of the Achilles tendon, or tissues connecting the heel to lower-leg muscles, often caused by improper footwear, tight muscles, or a too rapid increase in running distance or speed
• Plantar fasciitis: inflammation, or actual tearing, of the delicate tissue on the soles of the feet, also due to the pounding nature of running or unsupportive shoes
• Shin splints: sharp aching sensation in the shins when the muscles and tendons attached to the shinbone become irritated

Pulled muscles, sprains, fractures, and blisters are also common.

To protect yourself and prevent injury, follow these simple tips: 

1. Abide by the ten percent rule.
   Don't increase your mileage by more than ten percent each week so that your body has time to adjust to new distances.
2. Schedule rest days.
   Your body needs rest and time to recuperate every few days. It's just as important as your body needing exercise. 
3. Check your shoes.
   Keep track of how many miles you have logged in a particular pair of shoes, and replace them every 600 miles or sooner. It's also a good idea to have your shoes fitted properly at a specialty running store.
4. Keep it even.
   Running on smooth, even surfaces is more forgiving than trails made up of rough, rocky terrain.

If you have a painful or persistent running injury, make an appointment with your orthopedist.

(Courtesy of Greatist)

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