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)

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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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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.

(Courtesy of NHTSA-National Highway Traffic Safety Administration)

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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.

 

(Adapted from The New York Times-Health)

 

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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)

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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/)

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