Category Archives: Injury Prevention

Injury Prevention

6 Ways to Protect Your Knees During Sports

If you are experiencing pain in your knees, or if you’ve already had a knee injury, taking steps to protect your knees during sports is an important habit to develop. The knees are one of the most commonly complained about joints in the body, and so many different types of sports rely on these joints to start, stop, and pivot. At Paris Orthopedic and Sports Medicine, our providers specialize in diagnosing and treating knee conditions of all severity levels, from sprains to torn ACLs. In this blog, we’re explaining some of the ways you can protect your knees during sports.

Effective Warm Ups & Cool Downs

If you’re running behind, or you’re just eager to get into the action, it can be easy to skip a warm-up and jump straight into the game. However, to preserve the health and longevity of your knees, thorough warm-ups and cool-downs are essential in protecting your knees and other muscles in the body. Prior to the game, match, or outing, take a few extra moments to warm up your body and stretch. Even a couple of minutes can help protect your knees during sports.

Take Your Time

Whether you’ve been injured and are returning to your sport, or you’re coming in from the off-season, it is important to take your time getting back into shape. As much as you may think you can lift the same amount of weight or run the same amount of mileage, it’s a better idea to start small and then work your way up. Focus on conditioning and adding weight slowly to help strengthen any muscles and avoid future injuries.

Change Up Your Routine 

Knee injuries are common in runners, but you may feel forced into running on an injury if you are training for a marathon or race. You can avoid overworking by changing up your training routine with other activities that aren’t so hard on the knees, like cycling or swimming. Both of these activities are excellent for building endurance and strengthening muscles so you can keep training without putting as much stress on your knees.

Use the Proper Equipment

Improper or faulty equipment can lead to injuries in any sport, so if you’re recovering from an injury or actively working to protect your knees during sports, your gear should be in good condition. This includes wearing proper footwear and also investing in knee braces or wraps if necessary.

Don’t Under-Estimate the RICE Protocol

RICE, an acronym for rest, ice, compression, and elevation, is the baseline for caring for injuries. While an orthopedic specialist should look at persistent pain, swelling, or tenderness, minor injuries, as well as recovering injuries, can always benefit from this tried and true protocol.

Keep Communicating with a Professional

If you are working to protect your knees during sports, working with a trainer, physical therapist, or one of the specialists at Paris Orthopedics can help you stay active while remaining healthy. Injuries should be examined on a case-by-case basis, so it’s important that you receive personalized care and instructions before returning to your sport. Contact a staff member at Paris Orthopedics today for any questions about knee injuries or recovering injuries.

Consult an Orthopedic Specialist

The Paris Orthopedics and Sports Medicine team 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 how you can protect your knees during sports or other activities, call (903) 737-0000 to make an appointment.

Injury Prevention

Exercising Through Pain: When to Keeping Going and When to Rest

Whether you’re new to working out or if you exercise regularly, it’s likely that you’ve experienced some form of pain. When it comes to fitness, the saying “no pain, no gain” is commonly used, and while there is some truth to this, it’s also essential to stay in tune with what your body needs. Sometimes it can be difficult to distinguish when your body should rest and when you should push through the pain to achieve your fitness goals. Because each body is unique, there’s no one size fits all answer when it comes to exercising through pain, so we urge you to review the following factors to decipher when to keep going and when you should rest.

Check-in with your body

Many athletes credit pushing past the pain of working out to create a breakthrough in their fitness goals. Both weight-bearing and cardiovascular exercise inflict stress on the body to help build endurance and strength. While exercising, some of the immediate “good” pain you may feel is commonly referred to as “the burn,” or you may become winded. It’s important to check in with your body throughout your workout, as you may also feel a burning sensation if your form is incorrect, which can lead to injury. It’s also important to slow down or rest if you feel lightheaded or dizzy while exercising.

Exercising through pain: when to keep going

After a workout, it’s normal to feel sore. Soreness is a product of microtears that allow your muscles to become stronger and larger. While it may feel like you are too sore to do anything after a particularly strenuous workout, it’s OK to exercise. In many cases, exercising may actually help you feel less sore. Pain after working out, including soreness or mild joint pain, can also be lessened or avoided by decreasing your resistance, the number of reps, or adjusting your form.

Exercising through pain: when to rest

Any “burn” you may feel while working out should be gradual and subside after the workout concludes. This means that any sudden, sharp, or persistent pain acts as a sign that it’s time to stop. This type of pain indicates injury or possible injury and can occur with overuse or incorrect form. If you experience any nagging, sharp, or sudden pain, take some time to rest, ice the area, and take an over-the-counter anti-inflammatory medication. If the pain persists after this recovery period, it may be time to contact a specialist at Paris Orthopedics. You should also consider contacting us for:

  • Pain that prevents you from moving a body part or decreases your range of motion.
  • Pain in an area that was previously injured or where you’ve had surgery before.
  • Pain that accompanies deformity or massive swelling.
  • Constant pain or pain that worsens in severity.
  • Pain that also has pressure or bruising in the area.
  • Intense pain that causes nausea or vomiting.
  • Pain that is accompanied by fevers and chills.
  • Pain that interferes with your sleep or keeps you up at night

Avoiding painful exercise

The best way to avoid exercise-induced injuries is to start at your own pace and skill level and check with your doctor before starting a new exercise program. If you’re new to working out, it’s probably not a good idea to jump straight into CrossFit. Take time to learn the proper form in all activities, and then slowly increase the intensity, resistance, or duration of your workout over time. If you have past injuries, be mindful of certain exercises that may be too hard on your body. Activities like swimming, Pilates, or yoga are low impact but can still target the whole body. Whenever you start a new exercise program, we recommend that you start with an instructor to help ensure that you’re practicing with the correct form. 

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 pain while exercising, call (903) 737-0000 to make an appointment.

Injury Prevention

7 Common Winter Sports Injuries

The winter season is full of various sports and activities to participate in. Whether it’s snow or ice, these seasonal sports give us something to look forward to in an otherwise cold and dark season. When it comes to winter sports, it’s easy for us to try and pick up where we left off last year without easing back into it, and being this overzealous can often lead to injuries. Even day-to-day activities can become compromised by snow and icy and cause an increase in visits to the E.R. Today we’re examining some of the most common winter sports injuries, and what you can do to prevent them from happening to you and your family.

1. Ankle Sprains and Fracture

It is estimated that around 25,000 people sprain their ankle each day, so it’s not surprising that this is one of the most common winter sports injuries. Ankle injuries typically occur while moving on slippery or uneven surfaces, so whether you’re playing a sport or simply walking down an icy sidewalk, it’s easy to see why winter weather can cause an increase in ankle sprains and fractures. 

If you injure your ankle, it’s a good idea to elevate the injury and to use ice packs to bring the swelling down. Although it may not seem too serious, it’s imperative that you keep weight off of the injury to avoid more serious issues down the line.

2. Concussion

Although helmets are not mandatory when it comes to winter sports, we highly recommend the use of them. Concussions can occur at any point in the year, but sports such as skiing, snowboarding, and ice skating definitely carry the risk of head traumas. In addition to wearing a helmet, ensure all of your winter equipment is in good condition before heading out.

3. Knee Injuries

Knees are used to absorbing the shock of most of our day to day activities like running and walking, but winter sports like skiing can put even more pressure on our knees as well as their joints and ligaments. To avoid falls that can put your knee in a compromising position, make sure that you’re practicing the safest technique that your sport requires. Lessons can teach the foundations of any sport that can ultimately prevent future injuries. 

4. Dislocated Shoulder

Both skaters and skiers are at risk of dislocated shoulders. This injury can occur when you fall from high heights, like after going off of a ski jump, or if you hit a hard surface like ice. If you dislocate a shoulder, it’s important to seek medical attention right away to prevent more serious issues such as a frozen or immobile shoulder. Paying attention to the weather forecast, and staying mindful of your experience level can help prevent injuries like dislocated shoulders.

5. Spinal Injuries

Spinal injuries can be painful, scary, and disruptive to your life. High-intensity sports carry a higher risk of spinal injuries, but even sports like sledding can cause back problems and injuries, especially when you’re snow tubing down a lope face-first. Avoid unforeseen obstacles in the snow by making sure you know your surroundings. It’s also a good idea to avoid engaging in any winter sport on your own.

6. Skier’s Thumb

Skier’s thumb occurs when a ligament is torn in the thumb. Skiing is one of the only winter sports that require regular use of the hands and the wrists while incorporating the use of poles, which makes this the second most common skiing injury behind knee sprains. 

7. Broken or Dislocated Elbow

Elbow injuries can occur when the elbow is impacted in a fall, or if it’s overused. If you use your hands and outstretched arms to break a fall, it’s not uncommon to push your elbow joint out of its normal position, causing a fracture or dislocation. Avoid muscle fatigue and strain by taking multiple breaks and letting your body recuperate after a long day out on the ice or in the snow.

No matter what winter sport you decide to participate in this year, make sure you take the necessary precautions to avoid these common injuries. A fresh blanket of snow might make us want to get out as fast as we can, but it’s important to go at your own pace and to warm up your muscles before strapping up your ice skates or ski boots. 

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 risks or injury prevention of your favorite winter sport, call (903) 737-0000 to make an appointment.

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.