All posts by admin

Injury Prevention

10 Ways to Prevent Falls and Fractures

Tripping and falling can cause major problems, especially for older people. Unfortunately tripping and falling is not uncommon among a population that may have problems with mobility, vision, or coordination. Even though trip-and-fall fractures are most common in older people, they can happen to people of all ages. Because fractures can lead to long-lasting problems for some people, we have come up with 10 ways you can prevent falls and fractures. 

The 10 Ways to Prevent Falls & Fractures

  1. Stay physically active. Plan an exercise program that is right for you. Regular exercise improves muscles and makes you stronger. It also helps keep your joints, tendons, and ligaments flexible. Mild weight-bearing activities, such as walking or climbing stairs, may slow bone loss from osteoporosis.
  2. Have your eyes and hearing tested. Even small changes in sight and hearing may cause you to fall. When you get new eyeglasses or contact lenses, take time to get used to them. Always wear your glasses or contacts when you need them If you have a hearing aid, be sure it fits well and wear it.
  3. Find out about the side effects of any medicine you take. If a drug makes you sleepy or dizzy, tell your doctor or pharmacist.
  4. Get enough sleep. If you are sleepy, you are more likely to fall.
  5. Limit the amount of alcohol you drink. Even a small amount of alcohol can affect your balance and reflexes. Studies show that the rate of hip fractures in older adults increases with alcohol use.
  6. Stand up slowly. Getting up too quickly can cause your blood pressure to drop. That can make you feel wobbly. Get your blood pressure checked when lying and standing.
  7. Use an assistive device if you need help feeling steady when you walk. Appropriate use of canes and walkers can prevent falls. If your doctor tells you to use a cane or walker, make sure it is the right size for you and the wheels roll smoothly. This is important when you’re walking in areas you don’t know well or where the walkways are uneven. A physical or occupational therapist can help you decide which devices might be helpful and teach you how to use them safely.
  8. Be very careful when walking on wet or icy surfaces. They can be very slippery! Try to have sand or salt spread on icy areas by your front or back door.
  9. Wear non-skid, rubber-soled, low-heeled shoes, or lace-up shoes with non-skid soles that fully support your feet. It is important that the soles are not too thin or too thick. Don’t walk on stairs or floors in socks or in shoes and slippers with smooth soles.
  10. Always tell your doctor if you have fallen since your last checkup, even if you aren’t hurt when you fall. A fall can alert your doctor to a new medical problem or problems with your medications or eyesight that can be corrected. Your doctor may suggest physical therapy, a walking aid, or other steps to help prevent future falls.

Consult an Orthopedic Specialist

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about the best how to prevent falls and fractures, call (903) 737-0000 to make an appointment.

Sports Medicine

11 Low-Impact Exercises to Try

 We all know that staying active is crucial for your overall health. However, if you have issues like osteoarthritis or osteoporosis, you need to be mindful of the type of exercise you get. If you want to get your heart rate up, burn some calories, and build strength, try these 11 low-impact exercises.

1. Walking & Hiking

Walking is one of the most popular and most accessible low-impact exercises. It is easier on bones and joints than running or jogging and if you do it right, you can still get your heart pumping. If you have trails nearby, try hiking as well. It will do you good to get some outdoor exercise and any incline or obstacles will add intensity to your workout.

2. Walking the Stairs

Similar to hiking, walking the stairs can add intensity to your walking workouts. To keep things low impact, don’t go too fast or do it too long. If you feel any knee pain, stop immediately. If you don’t have access to actual stairs, you can use a stair-climbing machine to get those steps in. Just use the same caution about going too fast or using it too long as you would with real stairs.

3. Swimming

Swimming is probably the lowest impact exercise you can find.  Swimming is very easy on your joints but it can really get your heart pumping and your muscles working. You’ll get a good workout even if you don’t feel like you’re sweating. If you swim regularly, you can get faster and up your intensity to get an even better workout.

5. Dance/Step Aerobics

Dance and step aerobics classes are great options for people who love choreographed exercise but want to steer clear of high-impact moves. Most routines are effective at getting your heart rate up without any jumping. If you can’t go to the gym right now, there are plenty of classes online that you can follow along with at home. If the routines you find have high-impact elements, you can skip those or modify them.

6. Water Aerobics

Water aerobics is another great option if you want to participate in a class that focuses on low-impact exercise. If your local gym or rec center isn’t open or you don’t feel comfortable going, you can save this option for later on. Or if you happen to have access to a private backyard pool, find a routine online that you can replicate on your own.

7. Rowing

Rowing is low-impact but it can be high-intensity. Rowing engages your core and your upper body. It’s great for burning calories and building upper body strength without causing joint pain. Rowing machines are a popular choice for this exercise, but if you have access to a boat, go for it. Kayaking doesn’t use the same motion of traditional rowing, but it can also strengthen your muscles and get your heart pumping.

7. Cycling

While you might not want to do a full-on spin class if you’re looking for a lower-impact or lower-intensity workout. However, you can still do some moderate cycling if you keep a comfortable pace. Stationary bikes or standard bicycles are both acceptable for this type of exercise.

8. Yoga

Yoga is an amazing low-impact workout if you’re also looking for some quiet time to try and center your mind. There are many different types of yoga that can provide you with a variety of workouts. Some are more intense and move quickly, while others are slower and more relaxing. The slower versions still burn calories, but the high-intensity versions can burn a lot more.

9. Pilates

Pilates is all about core strengthening and flexibility. Pilates can burn calories, give you muscle tone, and improve your posture. While there are many pilates studios around that have fancy machines (called reformers), you can find a good online course to do at home using just a mat and your own body weight. 

10. Bodyweight and Resistance Training

Bodyweight training is a great option because you don’t need a gym or equipment. It can also be modified to any fitness level you are and you can customize workouts to eliminate any high-impact components. This type of exercise uses your own body weight to help you strengthen muscles (which is beneficial to bone health). Because your body is the only equipment you need, you can do it anywhere and you can always progress your workouts to keep building strength.

11. Elliptical

If you are used to running on the treadmill and are looking for a low-impact alternative, the elliptical machine is the most obvious choice. You’ll get the same benefits as running with much less stress on your joints. It also gets your arms in on the action to give your upper body some attention.

Consult an Orthopedic Specialist

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about the best low-impact exercises for your joints, call (903) 737-0000 to make an appointment.

General Ortho

How to Avoid 5 Common Household Injuries

If you’re following the CDC guidelines for reducing the spread of COVID-19, you’re staying home as much as possible. Many people are using this time at home to get some projects done around the house.  Not only do we have more time to notice things we want to fix, but these projects can also help us feel productive when we can’t get out and about. While checking things off of your home improvement list is gratifying, you have to watch out for common household injuries.

Common Household Injuries to Avoid

Some people are finally cleaning out their garage. Others are making long-needed repairs. And some people are just tired of looking at the same thing day after day and undertaking redecorating projects. All of these activities have the potential to cause common household injuries.

1. Sprains & Strains

Sprains and strains are both common orthopedic injuries. Sprains are injuries to ligaments. Strains are injuries to muscles or tendons. According to the American Academy of Orthopedic Surgeons (AAOS), the areas of the body that are most vulnerable to sprains are the ankles knees and wrists. The areas most vulnerable to strains are the back and the leg.

2. Fractures

Fractures are common household injuries that can occur during the impact from a fall. Wrist fractures are one of the most common fractures caused by landing after a fall. Other common fractures include ankle fractures, collarbone fractures, leg fractures, and forearm fractures.

3. Tears

While these injuries are often associated with sports, it is possible to tear cartilage or a ligament doing things around the house. Repetitive motion is usually the culprit in these injuries which occur from damage to tissues in the joint. Tears can affect any of the joints in the body. Common tear injuries include:

  • Meniscus tear
  • ACL tear
  • Rotator cuff tear

4. Tendonitis

Tendonitis is the inflammation of a tendon. It can be caused by overuse or an acute injury. It can occur in many joints including the knees, shoulders, elbows, wrists, and knees. Examples of tendonitis include:

  • Tennis elbow
  • Golfer’s elbow
  • Jumper’s knee
  • Swimmer’s shoulder
  • Pitcher’s shoulder

5. Dislocations

Joints can be dislocated during a fall. Shoulders are the most common joints to dislocate, but it can also happen to fingers, elbows, ankles, knees, hips, and the jaw.

Tips to Prevent Injury at Home

You can prevent common household injuries in many ways. Find out how you can prevent injuries due to falling, lifting, and overuse below.

Preventing Falls

A large number of common household injuries are caused by falls. According to the Centers for Disease Control and Prevention (CDC), one out of five falls causes a serious injury such as a broken bone or a head injury.

  • Use non-skid rubber mats or pads to ensure rugs are secure
  • Secure all electrical cords away from places that get foot traffic
  • Manage clutter to ensure there’s a clear path through rooms
  • Use caution when descending the stairs and use the handrail
  • Get a non-skid rubber mat for the shower floor if it’s slippery
  • Install and use grab bars in showers and bathtubs, especially if kids use them
  • Get your eyes checked to make sure you can see everything clearly
  • Always stabilize ladders and don’t climb too high. Most ladders will have a warning on the last rung that it is safe to climb. Get someone to spot you if possible.
  • Don’t use chairs or other objects to climb on. Use a stable ladder or step stool.

Preventing Lifting Injuries

  • Avoid lifting heavy objects when possible. 
    • Ask for help and do a team lift
    • Use a cart or a dolly to move heavy objects
  • If you do lift something, do not lift with your back muscles, use your legs.

Preventing Other Injuries

  • If you have a hobby that requires repetitive motion (exercising, playing certain sports, doing projects around the house), warm-up beforehand and take breaks to avoid overuse.
  • Use caution when doing chores that require scrubbing or sanding. Take breaks and stretch to avoid shoulder pain.

Consult an Orthopedic Specialist

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions, including common household injuries. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions, call (903) 737-0000 to make an appointment.

General Ortho, Sports Medicine

6 Tips for Avoiding Summer Sports Injuries

Summer is upon us once again, and with that comes a variety of summer sports for kids to participate in. While kid’s sports leagues may or may not be up and running where you live, kids are still going to play summer sports even if it’s just in the back yard. 

Even without organized sports kids will be cycling, playing soccer, playing baseball, and swimming. All of these activities have the potential for orthopedic injuries like sprains, overuse injuries, fall injuries, and broken bones. While accidents happen, here are five things you can do to prevent sports injuries this summer.

1. Hydrate and Eat Well

It’s always important to stay hydrated while playing sports, but during the summer when temperatures rise, it becomes even more important. If you’re losing fluid by sweating more than usual, you can become dehydrated more quickly. Dehydration can cause muscle cramps, dizziness, rapid heartbeat, lack of energy, and even fainting. All of those things could contribute to an injury either by distracting you or causing a fall. 

You also need to pay attention to feeding your body well so you have the energy to perform. Eating well can also fuel you so you can make your muscles strong and limber. That will help protect you against injury by protecting your bones. Not eating well may also lead to a lack of energy and fatigue-related injuries.

2. Stay Well-Rested

It can be difficult to get enough rest when you’re a busy athlete. This is especially true for kids during the summer that might not have to observe bedtime during the summer. But getting enough sleep is not only important for your overall health, but it can also help you prevent injuries while playing sports. It will prepare you physically, mentally, and emotionally. Rest is important for improving focus and preventing fatigue-related accidents or overuse injuries. To find out how much sleep you should be getting, check out these recommendations from the National Sleep Foundation. 

3. Always Warm-Up

Just because the temperatures outside might be high to make you sweaty, that doesn’t mean you can skip warming up before participating in summer sports. Warming up is a ritual that can prepare you for playing sports in several ways. A good warm-up can provide the following:

  • Injury prevention
  • Mental readiness
  • Physical readiness

Physically, warming up properly can increase your blood flow, muscle temperature, and core temperature. A good warm-up can also disrupt temporary connective tissue bonds. All of these things will help prevent injury before, during, and after you play your sport. Mentally, it gets your head in the game and makes you sharp. Being focused and having a clear head can also help you avoid accidents that can cause injuries.

Some good warm-ups include:

  • Squatting
  • Lunging
  • Crawling
  • Mobility exercises for the spine
  • Change of direction drills
  • Dynamic stretching

4. Gear Up

One of the easiest and most effective ways to prevent summer sports injuries is to wear the right equipment to protect your body. For baseball, wear the right type of shoes and always wear a helmet while batting. Soccer players should also wear proper footwear and make sure they have shinguards. If you’re cycling, a helmet and other protective pads can help protect you in the event of a fall.

5. Know When To Take A Break

If you are in pain, tired, or know you have an injury, stop playing. Don’t try to play through the pain or tough it out. Playing with an injury can make the injury worse and cause permanent damage. Injuries take time to heal and getting back into the game too soon can have serious consequences and keep you out even longer. Listen to your body and sit out until your pain goes away and you are cleared by a doctor.

6. Seek Medical Attention When Needed

If you do get an orthopedic injury playing summer sports, stop playing and seek medical care from an orthopedic specialist. Signs that you should see the doctor include:

  • Pain that lasts more than a few days
  • Excessive swelling
  • You can’t bear weight on a limb or joint
  • Bone or joint deformities

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions and injuries. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you’re having trouble with bone loss, call (903) 737-0000 to make an appointment.

Bone Health

6 Osteoporosis Treatments

According to the National Institutes of Health (NIH), more than 53 million people in the US either already have osteoporosis or at high risk of developing it due to low bone mass. That’s Osteoporosis Awareness & Prevention Month each may is so important. At Paris Orthopedics and Sports Medicine, we are proud to provide care for people suffering from osteoporosis and bone loss at our Bone Health Clinic. A few of the osteoporosis treatments we recommend include the following options:

1. Bisphosphonate Medications

Bisphosphonates are the most common medications used for osteoporosis treatments. Doctors usually recommend them as the first line of treatment, especially in women who are postmenopausal. Common bisphosphonates include:

  • Alendronate (Fosamax) – Oral medication taken either daily or weekly
  • Ibandronate (Boniva) – Taken as a monthly oral tablet or IV injection that is given four times a year
  • Risedronate (Actonel) – Taken as a daily, weekly, or monthly oral tablet
  • Zoledronic acid (Reclast) – Available as an IV infusion that’s given every 1-2 years

2. Hormone Therapy Osteoporosis Treatments 

Hormone therapy is also called hormone replacement therapy (HRT) and is a common treatment for the symptoms of menopause. It is primarily used to treat hot flashes and night sweats. Estrogen HRT can also be used as an osteoporosis treatment, but it is not the first choice of most physicians due to potential side effects. When HRT is used to treat osteoporosis it may include estrogen on its own or a combination of estrogen and progesterone. These hormonal treatments can come as creams, skin patches, oral tablets, or injections.

3. Hormone-Related Medications

Some medications that are used to treat osteoporosis are not hormone replacement drugs, but they mimic hormones. These drugs include:

  • Selective estrogen receptor modulators (SERMs): These drugs recreate the effects of estrogen to preserve bone. These medications are taken daily as an oral medication. Common forms of SERM used to treat osteoporosis are raloxifene and bazedoxifene. 
  • Calcitonin: Calcitonin is a hormone made by the thyroid gland that regulates the body’s calcium levels. Synthetic forms of calcitonin are used as osteoporosis treatments in people who can’t take bisphosphonates. It can also be used to treat pain in people who have osteoporosis-related spinal compression fractures. Calcitonin can be given as an injection or taken as a nasal spray. 
  • Parathyroid Hormones (PTHs): Parathyroid hormones are responsible for controlling calcium and phosphate levels in the body. Osteoporosis treatments that use synthetic PTH can help promote bone growth in people with severe symptoms. These drugs tend to be expensive.

4. Antibody Medications

There are two antibody medications used at osteoporosis treatments.

  • Denosumab (Prolia): This medication slows the process of bone loss and helps maintain bone density. It is given as an injection every six months.
  • Romosozumab (Evenity): This newly approved medication helps increase bone formation. This medication is also given as an injection, but you get two injections once a month for up to a year.

5. Vitamin Supplements

Getting plenty of calcium and vitamin D is an important addition to all osteoporosis treatment. Calcium is the mineral that makes up most of your bones, so consuming it is good for maintaining bone mass and protecting bone health. Vitamin D is important as well because it helps your body absorb the calcium you consume through food and supplements. 

The National Institute of Arthritis and Musculoskeletal and Skin Disease’s basic recommendations for calcium intake are as follows:

  • Adults 19 – 50 years old: 1,000 mg per day
  • Men 51 – 70 years old: 1,000 mg per day
  • Women 51 – 70 years old: 1,200 mg per day
  • Adults 70 years old and over: 1,000 mg per day.

Consult the entire list for more information on recommendations for young people and women who are pregnant or lactating. 

6. Physical Activity

Along with other osteoporosis treatments, exercise is an important part of protecting your bone health.

  • Weight-bearing activity (30 minutes daily): These activities can help build and strengthen the bone.
    • Walking, dancing, aerobics, using the elliptical machine
  • Muscle-strengthening exercise: This type of exercise doesn’t strengthen bones, but it strengthens your muscles to protect bones and prevent falling.
    • Weight lifting, weight machines, lifting your own body weight
  • Flexibility exercise: Thes exercises improve muscle flexibility, balance, and strength. People with bone loss, especially in the spine, should check with their doctor about safe positions to practice during activities like:
    • Yoga, pilates, Tai chi

The team Paris Orthopedics and Sports Medicine are dedicated to helping our patients recover from a wide range of orthopedic conditions and injuries. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you’re having trouble with bone loss, call (903) 737-0000 to make an appointment.

*To read our policies regarding COVID-19, please visit the home page of our website for an update.

Sports Medicine

5 Sports Injury Treatments

When you are playing a sport, working out, or engaging in pretty much any physical activity, you may become injured at some point. Sports injuries can be caused by an accident, fall, impact poor training practices, using improper equipment, and lack of conditioning. The most common body parts that get injured during physical activity are the ankle, knee, wrist, elbow, forearm, and wrist. You may experience the following type of injuries in any of those areas:

  • Sprains
  • Strains
  • Tendinitis
  • Fasciitis
  • Bursitis
  • Dislocation
  • Fractures
  • Contusion
  • Muscle cramps & spasms
  • Cuts and scraps

While the sports injury treatments will vary depending on the type of injury, the following types of sports injury treatments are commonly used to relieve pain, reduce swelling, and promote healing.

1. PRICE

The first line of treatment for sports injuries is summed up by the acronym PRICE: rest, ice, compression, and elevation.

  • Protection: When you have a sports injury.  you need to protect the injured body part from further damage. USe bandages, elastic wraps, splints, or braces to immobilize the injured body part. 
  • Rest: You need to rest your injured extremity to give the tissues time to heal. Don’t ignore the symptoms and keep doing the activity that caused the injury or one that irritates it.
  • Ice: Use ice to help control swelling and inflammation. Ice will also help with pain relief when it is applied. Place an ice pack on the affected area for 15-20 minutes every two to three hours. Wrap the ice pack in a towel to protect your skin from an ice burn.
  • Compression: Pressure helps reduce swelling and inflammation. Use an elastic bandage that is snug but not too tight. If swelling develops over time, loosen the compression wrap to accommodate it. 
  • Elevation: Elevate the injured extremity above the level of your heart when possible. This can reduce swelling and inflammation, which may help with pain reduction. Use a pillow or cushion under the injured limb when you are sitting or lying down.

2. Pain Relievers

If the steps of PRICE don’t provide enough relief, you may need us pain relievers. There are over the counter pain relievers that come in cream or balm form that you can apply to the tender spot. Pain relievers in pill form may also help during a sports injury treatment. You can get some like Advil, Tylenol, and Aleve over the counter or your doctor may prescribe one to you.

3. Injections

If topical or oral pain relievers or physical therapy do not provide enough pain relief, your orthopedic doctor may recommend injections for pain reduction. The orthopedic specialist will inject a pain-relieving substance directly into the affected area, usually a joint.  Corticosteroids are the most commonly used injection for sports injury relief. Other injections include hyaluronic acid, platelet-rich-plasma (PRP), and placental tissue matrix (PTM) injections.

4. Physical Therapy

Once you have starting healing and your swelling has gone down, you can start with rehabilitation. Depending on how severe your injury is, you may need to do physical therapy under the care of your doctor and a physical therapist. If you require surgical treatment you will need to go to physical therapy after you have healed from the procedure. 

5. Surgical Procedures

If you do not respond to other treatments or if your injury is severe, you may need to have surgery to repair the injury. The type of surgery used for sports injury treatment is entirely dependent on the type of injury, the severity of the injury, and its location. Surgeries may be done in either an open procedure or a minimally-invasive procedure. Minimally invasive procedures generally have a shorter hospital stay and recovery time than traditional open procedures. 

When to See a Doctor

Some times self-treatment with the PRICE method and over-the-counter medication is sufficient for a minor or superficial sports injury. However, there are times when you should see a doctor. If you have the following symptoms, call to make an appointment with an orthopedic specialist.

  • Difficulty using the injured limb
    • Difficulty walking or lifting your arms
  • Inability to place weight on the injured limb
  • Bleeding or skin injury
  • Limited mobility in a joint
  • Deformity around the injured area
  • Fever, chills, or other signs of infection
  • Headache, dizziness, or confusion following a fall or head injury
  • Loss of consciousness

The team Paris Orthopedics and Sports Medicine are dedicated to helping our patients recover from a wide range of orthopedic conditions and injuries. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and a bone health clinic. If you’re having trouble with a suspected strain or sprain, call (903) 737-0000 to make an appointment.

General Ortho

Is There a Difference Between Sprains and Strains?

Strains and sprains are both common orthopedic injuries. However, many people do not know that there is a difference between the two. The difference between sprains and strains comes down to the part of the musculoskeletal system affected. Sprains affect ligaments while strains affect muscles and tendons.

The Basics

A sprain is an injury to a ligament. Ligaments are tissues that connect two or more bones to a joint. Sprains occur when one or more ligaments are stretched or torn. The severity of a sprain injury depends on how badly the ligament is damaged and how many ligaments are involved in the injury. Sprains can occur at any joint in the body, but according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), ankle sprains are the most common type of sprain.

A strain is an injury to a muscle or tendon. Tendons are the fibrous cords of tissue that connect your muscles to your bones. Strains can range in severity from a mild overstretch to a complete tear. Strains can happen suddenly (acute muscle strains) or develop over time from repetitive movements or positions (chronic muscle strains). Muscle strains commonly occur in the neck, shoulder, lower back, and hamstring.

Symptoms of Sprains and Strains

As we’ve just seen, sprains and strains are different types of injuries, so it only makes sense that they have different symptoms. But because they are both injuries to the musculoskeletal system, there is some overlap in symptoms.

Sprains

  • Pain
  • Swelling
  • Bruising
  • Inability to use the joint
  • Skin discoloration
  • Stiffness
  • Tenderness

Strains

  • Pain
  • Muscle spasms
  • Swelling
  • Cramping
  • Limited range of movement
  • Stiffness
  • Weakness
  • Bruising 
  • Discoloration

Causes of Sprains and Strains

Both sprains and strains occur as a result of an injury during physical activity. They can be caused by similar things, from something as simple as walking to a traumatic injury like a fall or body blow.

Sprains

Sprains may be caused by a number of activities. They can happen during everyday activities or during exercise or playing sports. Sprains are common injuries in sports like track & field, football, baseball, and basketball.

  • Walking on uneven surfaces
  • Landing awkwardly from a jump
  • Overextension while playing sports
  • Landing on an outstretched arm after a fall
  • Twisting or pivoting during physical activity
  • A blow to the body that forces the joint out of its usual position

Strains

Strains can also be caused by a number of physical activities. Some strains occur during everyday activities while others happen during exercise or playing sports. Strains are common injuries in sports like gymnastics, tennis, golf, rowing, boxing, wrestling, soccer, football, and hockey.

  • Slipping and losing footing
  • Lifting something heavy incorrectly
  • Throwing something
  • Not warming up before exercising
  • Overextension during activity
  • Repetitive movements in sports
    • Tennis
    • Golf
    • Baseball
  • Poor or awkward posture for a long period of time

Treatments for Sprains and Strains

The first line of treatment for strains and sprains includes resting, elevating, and icing the affected area. Wearing a bandage or brace may also help with healing by providing compression. Over-the-counter pain killers may help relieve the pain associated with a sprain. Physical therapy can help you regain complete mobility by giving you exercises that will stabilize and strengthen the injured area. Some severe sprains may require surgery to repair. 

Sprains can take anywhere from a few days to a few months to heal depending on the severity. However, if your symptoms last longer than a week, you should see a doctor so they can rule out further injury or develop a treatment plan to heal the injury correctly. Other signs you should seek medical attention include:

  • Numbness in the injured area
  • Inability to walk
  • Inability to use arms and legs
  • The injury is bleeding

The team Paris Orthopedics and Sports Medicine are dedicated to helping our patients recover from a wide range of orthopedic conditions and injuries. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and a bone health clinic. If you’re having trouble with a suspected strain or sprain, call (903) 737-0000 to make an appointment.

Bone Health

9 Exercises for Joint Health

Your joint health is an important factor in overall health and fitness. Joints allow us to move in all kinds of ways: jumping, twisting, turning, and walking to name a few. To keep your joints healthy, you need to keep your muscles strong and limber. These exercises for joint health will build muscle and increase flexibility.

  1. Flexibility Exercises

Your joints benefit from your muscles being strong and flexible, so yoga, pilates, and tai chi are great exercises for joint health. These exercises and other stretching routines can improve your range-of-motion. They also get you moving with a low impact on your joints.

  1. Squats

You can do squats without any equipment. This exercise uses your own body weight to help strengthen the muscles around your knees, ankles, and hips. To do a bodyweight squat, stand in front of a chair or bench. Keep your knees in line with your feet as you lower yourself to the seat. Touch the seat lightly and stand again. Be careful to not let your knees extend past your toes, as this can cause injury.

  1. Lunges

Low lunges can help stretch and strengthen your hip flexors, which can get tight from sitting for extended periods of time. Step forward with one foot, bend your knee and extend your back leg behind you. Adjust so that your front knee is not bent past 90 degrees. Square your hips and press forward to feel the stretch. Hold for 30 seconds and then switch sides. You can increase the intensity of lunges by adding an overhead reach.

  1. Pullups

Pullups are great for strengthening the muscles around the shoulders and elbows. If you can’t do a pullup unassisted, doing an assisted version will also do the trick. For an assisted pullup, stand on the platform of the pullup machine. For an unassisted pullup, stand on the ground. Begin with the arms fully extended and pull all the way up.

  1. Pushups

Like pullups, pushups help protect your shoulders and elbows. Your form is important when doing pushups, so make sure you keep your body in a straight line and don’t let your back sag during the pushup. Start at the top of the position with your hands shoulder-width apart. Lower your chest toward the floor and then extend your arms to push back up. You can do modified pushups by starting on your knees or using a ball.

  1. Swimming

Aerobic exercises, or cardio, is crucial for maintaining overall fitness and can keep you energized. It can also help with stamina. Swimming gets your heart pumping and your muscles working without straining joints, making it one of the best low impact aerobic exercises for joint health. 

  1. Cycling

Cycling can be a good low-impact aerobic exercise for those with joint issues. Using a bicycle and getting outdoors can be a good way to take your workout out of the gym and get fresh air. Stationary bikes, including the recumbent type, are another good option. For higher intensity cycling workout, look into local spin classes.

  1. Weight Training

Weight training and strength training exercises help build and maintain the muscle necessary to support and protect joints. There are several strength exercises for joint health that use free weights, weight machines, and resistance that are good for joints. Just make sure you rotate which muscle groups you exercise to avoid overuse.

  1. Foam Rolling

Foam rolling is a great way to release knots and improve your flexibility. As mentioned before, flexibility exercises are important for protecting your joints. Many stores sell foam cylinders meant for rolling. Or you can DIY a roller by using a PVC pipe or small ball (tennis balls are good choices). To roll out your knots you can roll over a large area to stretch and lengthen muscles or use shorter back and forth motions to work out a knot or sore spot. \

Other Tips

  • Keep workouts low impact to avoid further joint injury
  • Apply heat before starting to relax joints and muscles
  • Use ice after workouts (for up to 20 minutes) to prevent pain and swelling.
  • Move gently, especially as you begin the workout
  • Go slowly and ease into each exercise
  • Don’t overdo it and listen to your body, especially if you are just getting back into an exercise routine
  • Talk to your doctor about what kind of pain and soreness is normal before you start your routine.

—

At Paris Orthopedics and Sports Medicine, our board-certified physicians are experts at treating injuries of all types and severities. If you have questions or concerns about your joint health, including which exercises are best for joints, call (903) 737-0000 to make an appointment.

 

Bone Health

7 Lifestyle Tips for Good Bone Health

Bone loss occurs gradually over the years as the holes and spaces in the bone grow larger, resulting in decreased density and mass. This deterioration usually starts between the ages of 30 and 35, however, here are seven lifestyle tips you can implement now to promote good bone health. 

  1. Eat Calcium-Rich Foods

Calcium deficiency is proven to diminish bone density, contribute to early bone loss and increase one’s risk of fractures. Make sure you are consuming the recommended amount of calcium through nutrient-dense sources like milk, cheese and yogurt. There are also many non-dairy sources including leafy greens, seafood, or fortified alternatives like Lactaid, soy, almond or rice milk.

2. Get Enough Vitamin D

Vitamin D helps you absorb calcium in foods. Fortunately, it can be food not only through the foods you eat but also through adequate sunlight and supplements. Even just 8-15 minutes of exposure to sunlight is enough to produce an adequate amount of vitamin D for most individuals. If you’ll be in sunlight any longer than that, don’t forget to apply a broad-spectrum sunscreen. 

3. Focus on Balance

Calcium and vitamin D are certainly important to bone health, but it’s important to eat a balanced diet to ensure you are getting enough of the other essential vitamins and nutrients. Protein, omega-3 fatty acids, vitamin K, magnesium and zinc are all also important for bone health. 

4. Stay Active

While you may be inclined to think physical activity puts your bones at risk for injury, the truth is that staying active is essential to good bone health. Aim to be active for at least 30 minutes a day, five days a week (or 150 minutes each week). Be sure to include a mix of weight-bearing exercise, resistance activities and stretching exercises. 

5. Limit Caffeine Consumption

Overconsumption of caffeine is widely known to contribute to difficulty sleeping, nervousness and stomach irritation, but did you know it can also decrease the amount of calcium you absorb? Adults should consume no more than 400mg of caffeine per day, which is roughly 2-3 cups of coffee, but keep in mind many foods and other beverages also contain caffeine. 

6. Kick Bad Habits

It’s no secret that excessive alcohol consumption and smoking have many adverse effects on your health. Both also contribute to bone loss and increase the risk of bone fractures. If you drink, do so in moderation, but you should quit smoking and tobacco use entirely.

7. Don’t Skip Your Annual Exam

When it comes to your health, prevention and early detection are key. Your annual exam is a great time to talk to your doctor about any concerns you may have about your bone health or risk factors for osteoporosis. He or she may recommend a bone density test to evaluate your bone density and determine your rate of bone loss. Your doctor can also offer guidance to make sure you are getting adequate amounts of essential vitamins and minerals. 

For More Information

If you are suffering from osteoporosis, call (903) 737-0000 to schedule an appointment with the Paris Orthopedic Bone Health Clinic today. Our experts are committed to providing diagnosis, treatment and education for the primary and secondary prevention of osteoporosis.

General Ortho

Tips for Relieving Joint Pain in Winter

Millions of Americans suffer from joint pain each year. Some joint pain is due to injury or illness, but a lot of cases are caused by arthritis. According to the Centers for Disease Control and Prevention (CDC), nearly 23% of adults in the US are diagnosed with arthritis by a doctor. No matter the cause of your joint pain, you might experience worsening symptoms when it gets colder outside. To get relief, you can try some of these winter tips for joint pain.

1. Stay Active

One of the most important tips for joint pain relief year-round is staying active. Exercise strengthens muscles that help take the pressure off joints and keeps you loose. You may need to focus on this more during cold weather because we often spend less time being active outdoors. You can move many workouts inside during winter to stay active. Try low-impact training with swimming at an indoor pool or using an elliptical trainer. Make sure you safely warm-up for all workouts and include stretching in your routine.

2. Increase Anti-Inflammatories

To receive joint pain, you can increase the number of anti-inflammatory foods you consume. Look for foods that have healthy omega-3 fatty acids like avocados and certain fish. You can also take a supplement of krill oil to increase intake. Other foods that contain anti-inflammatory properties include garlic, turmeric, onions, probiotic foods, green tea, berries, and dark leafy greens.

3. Hydrate

Dehydration is linked to increased pain sensitivity. You lose moisture in cold and dry conditions even though you’re not sweating. Make a point to consume enough fluids throughout the day to relieve joint pain.

4. Dress Warmly

Make sure you bundle up in layers when it’s cold out. Ensure that the joints you have trouble with are well insulated so the cold won’t get to them and cause them to become stiff. 

5. Apply Heat

Along with dressing warmly, one of the best tips for relieving joint pain during winter is applying heat to stiff and aching areas. Heating pads and wraps are good options for applying heat directly to the joint. Electric blankets are good for keeping your entire body warm while relaxing. Some people find relief by soaking in warm water in either a bathtub or hot tub. If you can find a heated pool to swim in, you get the two-for-one benefit of a soak and low-impact exercise.

6. Lose Excess Weight

Extra weight increases strain on joints. It’s not always an easy task to lose weight, especially during the holidays when so many treats are around. However, if you stay active and make smart food choices, knocking off a few pounds might provide you with some pain relief. 

7. Increase Vitamin D

During the winter, some people don’t spend enough time outside in the sun. This can lead to vitamin D deficiency, which is linked to increased sensitivity to joint pain. Have your vitamin D levels checked during your next doctor’s appointment and if it’s low, ask your doctor about the best supplements to take.

8. Avoid Slipping

During the winter, the ground can be slippery due to ice, sleet, or snow. If you live in a place where those conditions are common, consider investing in winter boots that have treaded soles appropriate for gripping slick ground. If you’re already suffering from joint pain, then you don’t want to further injure yourself by slipping and falling.

9. Use Pain Relievers Sparingly

During winter months you might need to supplement these lifestyle habits with a pain reliever. Many times an over-the-counter pain reliever like acetaminophen, aspirin, ibuprofen, or naproxen may be suitable to take on occasion. Sometimes these drugs, especially nonsteroidal anti-inflammatory drugs (NSAIDs) have negative side effects that pose risks if you have conditions like kidney disease or stomach ulcers. That’s why it’s important to check with your doctor before beginning even OTC medication.

10. See an Orthopedic Specialist

Paris Orthopedic and Sports Medicine provide patients in Northeast Texas and Southeast Oklahoma with comprehensive orthopedic services, including treatment for joint problems. If you’re struggling with joint pain, call our Paris, Texas orthopedics office at (903) 737-0000 to make an appointment.