Category Archives: Sports Medicine

Injury Prevention, Sports Medicine

7 Mobility Exercises For Better Movement

Participating in rigorous physical activity and exercise is a privilege. Not to mention, it can reduce the risk of heart disease, stroke, type 2 diabetes, and high blood pressure. However, when it comes to maintaining that level of fitness, it is important to slow things down and focus on the foundation of functional movement, such as mobility exercises. The CDC also suggests that close to 14% of American adults have some kind of mobility issue that impacts their ability to safely walk and climb stairs.

Mobility Exercises For Better Movement

Mobility is often overlooked in favor of strength and cardio exercises, yet maintaining mobility is paramount for overall health and well-being. Whether you’re an athlete looking to improve performance or someone seeking to move more freely and comfortably, incorporating mobility exercises into your routine can make a world of difference. At Paris Orthopedics, we have put together seven effective exercises to enhance your mobility and promote better movement.

1. Cat-Cow Stretch

The cat-cow stretch is a classic yoga pose that promotes spinal mobility and flexibility. Start on your hands and knees with your wrists directly under your shoulders and knees under your hips. Inhale as you arch your back, lifting your chest and tailbone towards the ceiling like a “cow.” Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine, like a “cat”. Flow smoothly between the two poses for 8-10 repetitions.

2. Thoracic Spine Mobility

Your thoracic spine is the middle section of your spine. Poor thoracic spine mobility can lead to compensations in other areas of the body, such as the lower back and shoulders. To improve thoracic spine mobility, try the thoracic spine rotation stretch. Begin in a seated position with your legs extended in front of you. Cross one leg over the other and place the opposite elbow on the outside of the bent knee. Rotate your torso towards the bent knee, reaching the opposite arm behind you for support. Hold for 20-30 seconds, then switch sides.

3. Deep Squat Hold

The deep squat is a fundamental human movement pattern that can improve hip, knee, and ankle mobility. Stand with your feet shoulder-width apart and toes slightly turned out. Squat down as low as comfortably possible while keeping your heels flat on the ground and your chest lifted. Hold the bottom position for 20-30 seconds, focusing on deep breathing and relaxing into the stretch.

4. Shoulder Mobility

Desk-bound jobs and constant phone use can result in tightness and limited mobility in the shoulders. To address this, incorporate shoulder flexions into your routine. Start standing with a shoulder-width grip on a resistance band, broomstick, or like object. Keeping your arms straight, slowly raise the band overhead and behind you until you feel a stretch in your shoulders. Return to the starting position and repeat for 10-15 repetitions.

5. Ankle Mobility

Reduced ankle mobility can affect squat depth and overall lower body movement patterns. Improve ankle mobility with ankle circles. Sit on the ground with your legs extended in front of you. Point your toes and begin tracing circles with your feet, moving in both clockwise and counterclockwise directions. Aim for 10-12 circles in each direction.

6. Hip Circles

Hip mobility is essential for various activities, from walking and running to squatting and lunging. Perform hip circles to improve hip mobility and range of motion. Stand with your feet shoulder-width apart and hands on your hips. Begin by circling your hips in a clockwise direction, gradually increasing the size of the circles. After 10-12 repetitions, switch to a 

counterclockwise direction.

7. Hip Flexor Stretch

Prolonged sitting can lead to tight hip flexors, which can restrict hip mobility and contribute to lower back pain. To counteract this, incorporate a hip flexor stretch into your daily routine. Start in a kneeling position with one knee on the ground and the other foot flat on the floor in front of you. Gently push your hips forward while keeping your torso upright until you feel a stretch in the front of your hip. Hold for 20-30 seconds, then switch sides.

Mobility exercises can help unlock greater freedom of movement, leading to a more active and healthy life. At Paris Orthopedics and Sports Medicine, we understand how important mobility exercises are to keep you performing and injury-free. We are here to answer any questions you may have or to provide you with more mobility exercises. Check out our website or contact us at (903) 737-0000.

Sports Medicine

Fueling Success: 10 Nutrition Tips For Student-Athletes

Balancing the demands of academics and athletics requires a significant amount of attention, and proper nutrition is a cornerstone of success for student-athletes. Whether you’re sprinting on the track, dribbling on the soccer court, or diving into the pool, fueling your body with the right nutrients is essential for optimal performance, recovery, and maintaining healthy bones. At Paris Orthopedics, we’re here to explore key nutrition tips tailored to the unique needs of student-athletes, helping them navigate the challenges of a demanding schedule.

Prioritize Balanced Meals

Key Macronutrients

One of the key nutrition tips for student-athletes is to consume a well-balanced mix of carbohydrates, proteins, and fats to sustain energy levels and support overall health. Include whole grains, lean proteins, healthy fats, and a variety of fruits and vegetables in each meal.

Meal Timing

Aim for regular, balanced meals throughout the day. Don’t skip meals, especially breakfast, as it provides the necessary fuel to kickstart your metabolism and maintain energy levels.

Stay Hydrated

Importance of Hydration

Dehydration can significantly impact athletic performance, leading to fatigue, decreased endurance, and impaired cognitive function. Another one of our key nutrition tips is to drink water consistently throughout the day, and consider sports drinks during intense training sessions to replenish electrolytes.

Individualized Needs

The amount of water needed varies based on factors like body weight, climate, and activity level. Pay attention to your body’s signals and adjust your fluid intake accordingly.

Optimize Pre-Workout Nutrition

Carbohydrate Loading

Consume a carbohydrate-rich meal 2-3 hours before intense workouts or competitions to ensure glycogen stores are adequately replenished. This can include pasta, rice, or whole-grain options.

Protein Intake

Include a moderate amount of protein in your pre-workout meal to support muscle maintenance and repair. Examples include lean meats, poultry, fish, or plant-based protein sources.

Recovery Nutrition

Post-Workout Window

The post-exercise period is crucial for recovery. Consume a balanced meal or snack within 30 minutes to an hour after exercise to replenish glycogen stores and kick-start muscle repair.

Protein-Rich Snacks

Opt for snacks that combine carbohydrates and proteins, such as yogurt with fruit or a peanut butter banana sandwich, to support recovery.

Incorporate Healthy Snacks

Nutrient-Dense Options

Keep nutrient-dense snacks readily available for quick energy boosts between classes and practices. Nuts, seeds, yogurt, fruit, and granola bars are convenient and nutritious choices.

Avoid Empty Calories

Minimize the intake of sugary snacks and beverages, known as empty calories, as they provide quick but short-lived energy and may lead to energy crashes.

Individualized Nutrition Plans

Consult With Professionals

Consider working with a registered dietitian or nutritionist to create an individualized nutrition plan that aligns with your specific needs, goals, and dietary preferences.

Trial And Error

Experiment with different foods and meal timings during training sessions to identify what works best for your body and performance.

Monitor Micronutrient Intake

Vitamins and Minerals

Ensuring a diverse and colorful diet to meet your body’s micronutrient needs is one of the key nutrition tips. Fruits, vegetables, and whole grains are rich sources of essential vitamins and minerals.

Supplementation, If Necessary

If certain micronutrient needs are challenging to meet through food alone, consider supplements after consulting with a healthcare professional.

Mindful Eating Habits

Eat Mindfully

Avoid distractions like phones or screens while eating. Nutrition tips like these can help you focus on your meal to enhance digestion, promote satiety, and prevent overeating.

Listen To Hunger Signals

Pay attention to hunger and fullness cues. Eating when hungry and stopping when satisfied helps maintain a healthy relationship with food.

Adequate Sleep

Sleep Quality

Nutrition is interconnected with sleep. Ensure you get adequate and quality sleep to support recovery, hormone regulation, and overall well-being. Sleepfoundation.org suggests that teens (ages 13-18 years) should be getting between 8 and 10 hours of sleep every night. School-age children (ages 6-12 years) need at least 9-12 hours.


For student-athletes, achieving success both academically and athletically requires a commitment to optimal nutrition. At Paris Orthopedics and Sports Medicine, we understand how important nutrition and bone health is for all student-athletes. We are here to answer any questions you may have or to provide you with more nutrition tips for your student-athlete. Check out our website or contact us at (903) 737-0000.

Injury Prevention, Sports Medicine

Osgood-Schlatters In Child Athletes 

Childhood is a crucial time for physical development and participation in sports. While sports offer numerous benefits, they can also come with the risk of injuries, particularly for growing bodies. Osgood-Schlatters disease (OSD) is one such condition that commonly affects child athletes, causing discomfort and temporarily altering their participation in sports.

Understanding the basics of OSD can help parents and children recognize the importance of prevention and seek appropriate treatment. At Paris Orthopedics, we aim to give you the information you need to stay healthy and avoid injury.

Understanding Osgood-Schlatter Disease

Osgood-Schlatter disease is a condition characterized by inflammation of the patellar ligament, which connects the kneecap (patella) to the shinbone (tibia). This inflammation occurs at the point where the ligament attaches to the tibia, leading to pain, swelling, and tenderness just below the kneecap. OSD is most prevalent in children and adolescents, typically between the ages of 10 and 15, during the peak of growth spurts. 

Causes And Risk Factors

The primary cause of Osgood-Schlatter disease is the rapid growth and development of bones during adolescence. As children go through growth spurts, the bones, muscles, and tendons may grow at different rates, leading to tension and stress on the patellar ligament. This stress, combined with repetitive use of the knee in activities like running and jumping, can contribute to the development of Osgood-Schlatters.

Certain risk factors increase the likelihood of developing Osgood-Schlatter disease. These include engaging in sports that involve running, jumping, or rapid changes in direction, such as soccer, basketball, and gymnastics. Additionally, children who are physically active or participate in intense training regimens may be more susceptible to OSD.

Symptoms And Diagnosis

The hallmark symptom of Osgood-Schlatter disease is knee pain, typically located just below the kneecap. This pain often worsens with physical activity and may be accompanied by swelling and tenderness. In some cases, a bony bump may develop at the site of the inflammation.

Diagnosing OSD usually involves a thorough physical examination by a healthcare professional. X-rays may be ordered to rule out other potential causes of knee pain and to assess the severity of the condition. While Osgood-Schlatter disease is generally self-limiting and resolves with time, proper management is essential to alleviate symptoms and prevent long-term complications.

Management And Treatment

The primary goal of managing Osgood-Schlatter disease is to relieve symptoms and allow the child to continue participating in physical activities while avoiding further stress on the affected knee. Conservative treatments for Osgood-Schlatters often include rest, ice therapy, and the use of over-the-counter pain relievers. In some cases, a knee brace or strap may be recommended to provide support to the patellar ligament. Education about proper warm-up techniques, stretching, and modifying activity levels can also help prevent symptom exacerbation.

Return To Sports And Long-Term Outlook

Most children with Osgood-Schlatters disease can return to their sports activities once their symptoms have subsided and their knees have fully healed. However, it’s essential to manage expectations and gradually reintroduce activities to prevent a recurrence of symptoms.

In the long term, Osgood-Schlatter disease does not typically result in lasting complications. As the child completes their growth spurt, the bones and tendons usually adapt, and the symptoms gradually resolve. However, it’s crucial for parents, coaches, and healthcare providers to work together to create an environment that supports the child’s physical development while minimizing the risk of injury.

Contact Paris Orthopedics

Do you have a child dealing with osgood-schlatters? Is it affecting their ability to participate in sports or their day-to-day mobility? It may be time to find an orthopedic provider you can trust. Paris Orthopedic and Sports Medicine’s board-certified physicians offer patients comprehensive orthopedic and musculoskeletal services. Our services include surgical and non-surgical treatments for sports injuries and a broad range of bone, muscle, and joint problems. For more information, visit our website to schedule an appointment or give us a call at (903) 737-0000.

Sports Medicine

5 Non-Surgical Treatment Methods For Sports Medicine

In the world of sports, injuries are inevitable. While some instances are bad enough to require surgery, this is not always true. Even as orthopedic surgeons, we always consider non-surgical treatment methods before moving toward an invasive procedure. 

Sometimes, people are only aware of surgical treatment methods and do not know as much about these other ways. However, today our Paris Orthopedics team is sharing the many ways you can treat sports injuries without going under the knife. 

Non-Surgical Treatment Methods 

Bracing

Bracing is the first non-surgical treatment method we will discuss today. The brace acts as a way to take the weight off of an injured area by restricting movement and relieving pressure. This promotes healing over time. This is commonly seen in injuries that affect the spine, knee, ankle, and elbow. 

Braces are often seen in sports as a treatment method while also acting as a way to injure oneself further. It is essential to listen to your orthopedic doctor’s recommendations on using the brace and follow the guidelines appropriately. 

Short-Term Medications

Sometimes, short-term medications can give you the pain relief necessary to treat your condition. Nonsteroidal anti-inflammatory drugs are useful. These provide relaxation for a patient by reducing inflammation, pain, and even fevers. However, they do not cure the condition that is bringing on the pain. They do provide relief while you are trying to figure out what else to do for the condition. 

Cortisone Injections

Cortisone injections are used to relieve pain and inflammation in the injured area of your body. This is most commonly seen in joints like the ankle, elbow, hip, knee, shoulder, spine, or wrist. While it can sometimes take a week to feel the relief of the cortisone shot, the effects can last months after the procedure takes place. 

These corticosteroids mimic the hormone cortisol your adrenal glands produce naturally. While these are sometimes shortened to be referred to as steroids, they do not have the same negative connotation that other types of steroids do for impacting an athlete’s performance at their sport.   

Physical Therapy

We are also huge fans of physical therapy as a non-surgical treatment method for athletes. Physical therapy can help the patient regain mobility and recover faster through movement. Oftentimes, your orthopedic doctor can refer you to a physical therapist they work with to find the ideal option for your scenario. 

Depending on the initial problem, the length of services and exercises one must do will vary. For example, someone with a leg injury will not do the same process as those with an injury in their arms. 

Viscosupplementation Injections 

These injections are typically seen as a treatment method for knee arthritis. However, this is often the last option after your doctor has tried other non-surgical methods. Hyaluronic acid is injected into the knee joint. This is a naturally occurring substance found in the liquid surrounding the joints.

People with arthritis in their knees tend to have less hyaluronic acid in their bodies already. Hence, the injections add to the present amount to facilitate more effortless movement for the joint. The amount of shots necessary depends on the person and situation. It requires avoiding strenuous activities 24 to 48 hours after the injection. 


Your sports’ related injury may not require surgery! By learning about other non-surgical methods of treatment, you can go into your appointment feeling confident. Finally, are you interested in seeking out one of these options for your injury? Schedule an appointment with our team today. Find out more through our website or by giving us a call at (903) 737-0000.

Sports Medicine

Top Five Sports-Related Orthopedic Injuries

Whether they’re training or competing, athletes are at a higher risk of getting injured. At Paris Orthopedics, we specialize in the treatment and prevention of these sports-related orthopedic injuries. While there are ways to minimize this risk, such as staying hydrated, stretching, and getting the appropriate amount of rest, there is no way to eliminate the possibility of injury. If you find yourself with a sudden, nagging, or reoccurring sports injury, the providers at Paris Orthopedic are here to help. We are committed to helping our patients overcome and avoid these conditions through proper diagnosis, treatment, and education. While we treat a wide array of conditions, some sports injuries are more common than others. This is why we’re taking time to outline the most common sports-related orthopedic injuries 

Ankle Sprains

Sprained ankles are an incredibly common sports injury, with an estimated 2 million occurring each year in the United States. In fact, nearly half of all ankle sprains occur while taking part in an athletic activity. While sprained ankles can typically be mended at home with ice and rest, they can potentially result in tendon or ligament tears that may require professional medical attention. 

Shoulder Injury

Many different types of shoulder injuries can occur while playing sports. Shoulder instability, impingement, frozen shoulder, and rotator cuff tears are all conditions specialists can treat at Paris Orthopedics. Sports that most commonly cause shoulder injuries include football, weight lifting, swimming, and volleyball. 

Runner’s Knee

Runner’s knee is caused by overuse of the joint in the knee, leading to stress on the tendon below the kneecap. Because Paris Orthopedics aims to exhaust all conservative treatment options first, the initial treatment plan typically consists of ice, elevation, and rest, with the possible addition of short-term medication. Once the inflammation has subsided, physical therapy can help restore your knee’s strength and range of motion. If the cause of runner’s knee is due to underlying problems with the cartilage, then surgical options may be the best option.

Tennis Elbow/Golfer’s Elbow

The degeneration of the tendon on the outside of the elbow is commonly referred to as either tennis elbow or golfer’s elbow since both of these sports require repetitive motions of the wrists and arm that can lead to overuse of the tendon. This condition is typically painful but fortunately can be treated by non-surgical options most of the time. If standard ice and rest practices are not effective, cortisone injections and physical therapy may be able to help. If symptoms do not improve over time, contact a provider at Paris Orthopedics.

Ligament/Tendon Tears

Ligaments, muscles, and tendons are present in every area of the body, making it possible for an athlete to suffer a strain or tear while playing sports. While specific treatments depend on the area and the severity of the teat, general rest, elevation, and ice are recommended initial courses of action. Seek medical attention if you hear a popping sound or if you’re unable to walk.

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 sports-related orthopedic injuries, 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, 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.

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.

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.