All posts by admin

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.

 

Bone Health

5 Ways to Prevent Osteoporosis

Osteoporosis is a concern among many people, especially as they age. Osteoporosis is a disease in which bone density and quality decrease. Bones become fragile and porous, increasing the risks of fractures. Bone mass is lost gradually with age, and often there are no symptoms until there is a fracture.

Bones are made of living tissue that changes and grows as we age. Peak bone mass is achieved during childhood and adolescence. After that, bone strength is maintained by a process called remodeling, in which old bone is removed by resorption, and new bone is formed. As adults age, resorption begins to happen at a higher rate than formation, which can lead to bone thinning, or osteoporosis.

While adults do not necessarily build bone mass, following certain lifestyle guidelines can help limit remodeling and resorption so that bone strength is maintained as much as possible. If you are concerned about bone loss, we’ve outlined five ways to prevent osteoporosis: 

1. Choose the Right Sources of Calcium

The International Osteoporosis Foundation (IOF) has a guide for you to find the right amount of calcium-based on age and sex. The best way to get calcium is through food. Dairy products are the most common foods associated with calcium, and they are a good readily-available source. Dairy is also a good source of protein and other nutrients, making it a good choice. Make sure you check to see if you should be using low-fat options, as those are often recommended in many diets.

If you can’t or don’t eat dairy, then there are other sources. People who eat fish may consider canned fish that include edible bones like sardines. The bones are where the calcium comes from. Vegetarians, vegans, and people who don’t like fish can also find calcium in plant-based foods and fortified alternatives:

  • Green vegetables like broccoli, bok choy, and curly kale
  • Nuts (almonds and Brazil nuts in particular)
  • Some fruits including apricots, dried figs, and oranges
  • Calcium-set tofu
  • Fortified grains, breads, and cereal
  • Fortified beverages including fruit juices, mineral water, and soy drinks

Note that some produce has high calcium content, but are not good sources for it because they also contain “oxalates” which prevents the calcium in those foods from being absorbed. Spinach is the most common example of this. Some dried beans and seeds have “phytates,” which have the same effect. 

Aim to meet your calcium requirements through dietary choices and only supplement if you can’t meet the recommended amount with what you eat. However, if you need extra calcium and it’s not possible to eat enough calcium-rich foods to get enough, supplements are an option. 

Talk to your doctor about the best supplements to use and make sure there are no possible negative interactions with any medications you are currently taking.

2. Get Enough Vitamin D

Getting the right amount of calcium isn’t enough when trying to prevent bone loss. You need to make sure to meet vitamin D requirements in order for the calcium to be absorbed. Exposure to sunlight prompts the skin to make vitamin D3. For most children and adults being exposed to sunlight for 10 to 15 minutes each day is sufficient. Certain foods are also sources of vitamin D3, while other plant sources provide vitamin D2, which is closely related. Check this guide from IOF to see how much vitamin D you might need, and where you can get it.

Food sources of vitamin D are pretty limited, especially if you follow a vegetarian or vegan diet. The best sources are oily fish (salmon, sardines, mackerel), liver, and eggs. In some places, you can also find dairy products and grains fortified with it as well. When it comes to vitamin D supplements, also read labels and consult your doctor about which varieties they recommend (if they don’t prescribe them to you).

3. Make Healthy Lifestyle Choices

Making good choices for your overall health will usually also benefit your bone health. Along with making sure you get enough calcium and vitamin D, you need to pay attention to general nutrition and have a balanced diet. Get enough protein and eat plenty of fruits and vegetables for vitamins, minerals, and antioxidants. Other vitamins and minerals you need to get enough of include zinc, vitamin A, vitamin K, magnesium, homocysteine, and B vitamins.

There are also certain things you should avoid to prevent osteoporosis. Caffeine can interfere with calcium absorption and have a “leaching” effect. Some people have linked carbonated beverages to calcium leaching as well, but there is no proof of this. However, limiting soda is a good idea anyway, as other beverages are healthier (like milk for bone health). Alcohol should also be limited or avoided.

Smoking has also been found to be detrimental to bone health, as well as the health of many other organs and systems. To reduce the risk of bone loss, stop smoking and avoid being exposed to secondhand smoke.

4. Get Regular Exercise

You already know that exercise is good for keeping muscles strong, but did you know it is also important to bone health? Getting certain types of exercise can stimulate the cells that build bones, which will prevent bone loss and maintain strength. But you need to make sure you get the right kind of exercise.

Weight-bearing and resistance exercises can help children build bone density and adults maintain it. Weight-bearing exercises focus on carrying your own body weight against gravity. Examples of weight-bearing exercises include walking, running, dancing, hiking, tennis, and aerobics.

Resistance, or muscle-building, exercises use objects to create an opposing force for your body to work against. Weights and resistance bands are probably the most commonly used tools in resistance training. Water is also a good resisting force, so doing exercises in the pool an option, with the added benefit of being low-impact.

5. Watch Out for Under-Nutrition

While maintaining a healthy weight is important, some people take dieting and food restriction too far in an effort to be thin and suffer from under-nutrition. Young girls and women are at a higher risk for this. Many weight-loss diets result in deficiencies of certain nutrients, including those important to bone health (vitamin D, calcium, and protein).

If you are struggling with disordered eating or undernutrition, seek help from medical professionals and counselors. The National Eating Disorder Association (NEDA) has resources to get you started.

Make an Appointment

Paris Orthopedic and Sports Medicine provides patients in Northeast Texas and Southeast Oklahoma with comprehensive orthopedic services, including managing bone health. If you have concerns about bone loss and ways to prevent osteoporosis, call us at (903) 737-0000 to make an appointment. You can also request an appointment online. 

 

Sports Medicine

Most Common Types of Running Injuries

Humans have been running for thousands of years, and we’ve been injuring ourselves for all of them. The truth is, running is a high-stress, high-impact form of exercise that can take a serious toll on our muscles, joints, bones, tendons, ligaments, and spine. Here are some of the most common injuries that may arise from running.

1. Runner’s Knee

Runner’s knee is usually the result of overuse and can occur when your kneecap gets out of alignment, causing excessive wear and tear on the cartilage in your kneecap. When you’re affected by runner’s knee, you’ll not only experience knee pain when running, but also when squatting, going up and down steps, or after sitting with a bent knee for extended periods of time.

2. Pulled Muscle

A pulled muscle is actually a small tear in the fibers of your muscle, sometimes called a muscle strain. It can be caused by a muscle that is overstretched. When a pulled muscle occurs, you may hear or feel a popping sensation followed by a sharp pain.

3. Shin Splints

Shin splints happen when you experience pain in the shin area, typically around the front or inside of the lower leg area along the tibia bone. They are usually the result of substantial changes to your workout without adequate adjustment periods, such as greatly increasing your running distance or reducing rest periods abruptly. Pain from shin splints may feel similar to a stress fracture; however, the pain from shin splints is usually felt along a more spread out area along the shin. 

4. Achilles Tendinopathy or Tendinitis

Achilles Tendinopathy is when the Achilles tendon becomes inflamed, causing stiffness and pain in and around the area of the Achilles tendon. Achilles Tendinopathy is typically the result of excessive and repeated stress to the tendon. Treatment for Achilles tendinopathy usually involves stretching, ice, and rest.

5. Plantar Fasciitis

The plantar fascia is a band of tissue in the bottom of your feet that goes from your toes to your heel. When the tissue becomes inflamed, it’s referred to as plantar fasciitis. Treatment for plantar fasciitis involves rest, stretches, icing the soles of your feet, and using shoes with good support.

6. Stress Fracture

A stress fracture is a small crack in one of your bones that causes mild discomfort and pain. Runners that develop stress fractures usually develop them in their shins or feet. Similar to shin splints, they can be the result of abrupt changes to your workout without a sufficient adjustment period. If you continue to exercise and put additional strain on the bone that is affected by a stress fracture, it can turn into a more serious injury or fracture.

Contact Paris Orthopedics

If you have experienced an injury as a result of an activity or sport, including running, it is wise to be evaluated by a professional, especially if the pain has not subsided after a few days. Even if you consider your condition to be minor, it may be more severe than what meets the eye.

The experts at Paris Orthopedics and Sports Medicine strive to offer solutions to treat patients and prevent future injury. Whether you are a competitive athlete or a weekend warrior, let Paris Orthopedics help. Contact our office today at 903-737-0000 to schedule an appointment. 

Sports Medicine

6 Ways to Avoid Workout Injuries

Regardless of whether you’ve exercised for years or are new to it, it’s important to familiarize yourself with how to avoid workout injuries.  After all, workout injuries can deter you from your health and wellness goals and leave you with a great deal of pain and discomfort. Here are six ways to stay clear of workout injuries.

1. Work with a Trainer

If you’re just beginning your fitness journey, it’s a good idea to work with a trainer who can design an individualized routine for you and show you how to perform each exercise correctly. Proper form is the key to injury prevention so a trainer can be an invaluable resource, especially if you haven’t had much experience with exercise in the past. 

2. Warm-Up

Get into the habit of warming up before you begin any exercise routine. This way, you can bring blood flow to your muscles and mentally prepare yourself for the workout to come. Some of the best warm-up exercises include jumping jacks, lunges, squats, and light jogging in place.

3. Switch Things Up

While it may be tempting to do the same exercise routine every day, doing so can wear your muscles out and hinder your results. Instead, switch things up and try to diversify your workouts. For example, one day you can take a cardio class at your local gym while the next day, you can do yoga in your living room.

4. Eat Healthily

The key to strong bones, which can prevent injuries is healthy eating. Be sure to fill your diet with nutrient-rich foods like fruits, veggies, whole grains, and lean proteins. Stay away from processed foods and sweets as much as possible. Remember, you can’t outrun a bad diet so what you eat matters, regardless of how much you exercise.

5. Stay Hydrated

Hydration is just as important as healthy eating. Every time you work out, make you drink plenty of water. Doing so will ensure that your body receives the vital fluids it needs to make it throughout the entire exercise routine. Keep a water bottle with you so you remember to hydrate.

6. Cool Down

Avoid ending a workout with 50 burpees or a 3-mile sprint. Instead, cool down and gradually lower your heart rate. Try a slow walk or gentle stretching exercises to maintain optimal strength and flexibility. 

Contact Paris Orthopedics

Paris Orthopedic and Sports Medicine provides comprehensive orthopedic and musculoskeletal services for patients of all ages throughout Northeast Texas and Southeast Oklahoma. We offer surgical and non-surgical treatments for a broad range of bone, muscle, and joint problems, including broken bones. Contact our office today at 903-737-0000 for more information or to schedule an appointment with a physician.

Pediatric Ortho

What To Do When Your Child Breaks A Bone

As parents, it is natural to do everything possible to protect one’s child from injury. However, the nature of youth implies that it will be nearly impossible to do all the time. Even if they are not involved in sports, children by nature are constantly exploring the world around them which inevitably leads to bumps, bruises and scrapes. In some cases, it may even lead to a broken bone. Did you know that a broken bone, or fracture, is the fourth most common injury among children under the age of six?

Because it’s not a matter of if, but when your child gets injured, it’s important that you’re able to assess their injury and respond appropriately. Since fractures are so common, let’s discuss what to do when your child breaks a bone. 

1. Know the Symptoms

Being able to tell when a bone is broken is not always as easy as one might think, especially if your child is too young to communicate how he or she is feeling. The most common signs that your child may have broken a bone include: 

  • Hearing an audible “snap” or a grinding noise at the time of injury
  • Swelling, bruising or tenderness
  • The injured part is difficult to move or hurts when moving, being touched, or bearing weight

Keep in mind that just because your child can move the bone doesn’t mean that it is not broken. If you suspect a fracture, notify your pediatrician immediately.

2. What to Do

Until your child can be seen by a medical professional such as your pediatrician, urgent care center or emergency room, it’s very important that you know how to respond appropriately. First of all, try your best to stay calm. Your child is likely both scared and in pain and losing your cool can worsen their fear and worry. 

First and foremost, keep the injured bone in the position that you find it. To stabilize the injury and hold the bones still, you can carefully place a simple splint using a small board, piece of cardboard or rolled-up newspapers secured with an elastic bandage or tape.

The American Academy of Pediatrics also advises: 

  • Not to give the child anything by mouth to drink or to relieve pain without first consulting the doctor. If your child is older, you can use a cold pack or a cold towel, placed on the injury site, to decrease pain. Extreme cold can cause injury to the delicate skin of babies and toddlers, so do not use ice with children this young.
  • Call 911 if your child has broken his or her leg. Don’t try to move them yourself. Instead, let the paramedics supervise his transportation and make the child as comfortable as possible.
  • If part of the injury is open and bleeding, or if bone is protruding through the skin, place firm pressure on the wound; then cover it with clean (preferably sterile) gauze. Do not try to put the bone back underneath the skin. After this injury has been treated, be alert to any fever, which may indicate that the wound has become infected.

3. Follow Treatment Protocol

The good news is that children’s bones are more flexible compared to adults, making them better able to absorb shock. They are also less likely to require surgical repair. 

In most cases, when a child breaks a bone it can be treated with the use of a molded cast. If the fracture is minor, they may only need an immobilizing splint.

For a displaced fracture, an orthopedic surgeon may have to realign the bones. This is done using one of two methods: 

  • Closed Reduction, in which the surgeon manipulates the bones until they are straight before applying a cast. Local or general anesthesia is used. 
  • Open Reduction is a surgical procedure that takes place in an operating room. Fortunately, open reductions are rarely necessary for children.

Regardless of the treatment plan, it’s important to follow all instructions from your provider. This includes keeping the cast dry and making sure your child uses any necessary equipment such as crutches to avoid bearing weight. This also means following recommendations regarding participation in any extracurricular activities.

Call your doctor if: 

  • Your child has an increase in pain, numbness, or pale or blue fingers or toes. These are signs that the extremity has swollen and requires more room within the cast. If the cast is not adjusted, it can result in permanent damage.
  • The cast breaks, becomes very loose or if the plaster gets wet and soggy. A proper, secure fit is essential to hold the broken bone in position in order for it to heal correctly.

4. Focus on Prevention

As we mentioned, not all injuries can be prevented. Accidents happen. But, there are things that you can do to reduce the risk of your child breaking a bone. Some tips include: 

  • Choose playgrounds with cedar chips or a rubber floor surface instead of unforgiving concrete.
  • If your child plays sports or participates in any organized physical activity, get a preseason checkup even if it is not required. Your child’s pediatrician will make sure they don’t have any injuries or health issues that might be risky.
  • Make sure your child knows that safety equipment isn’t optional. Follow helmet and safety gear recommendations for young athletes and any child riding a bicycle, tricycle, skateboard, scooter, or any type of skates and rollerblades.
  • Eat well and stay active. Proper nutrition and regular physical activity help build sturdy bones and strong muscles to support them. 

About Paris Orthopedics and Sports Medicine

Paris Orthopedic and Sports Medicine provides comprehensive orthopedic and musculoskeletal services for patients of all ages throughout Northeast Texas and Southeast Oklahoma. We offer surgical and non-surgical treatments for sports injuries and a broad range of bone, muscle, and joint problems, including broken bones. Contact our office today at 903-737-0000 for more information or to schedule an appointment with a physician.