3 Common Knee Injuries (and How to Prevent Them!)

3 Common Knee Injuries (and How to Prevent Them!)

Are you suffering from knee pain?

Knee injuries are a common medical problem that has big repercussions in our lives. It makes it difficult to stay active when it hurts to do simple leg motions.

That’s why it’s important to understand the most common knee injuries and how to stop them from happening. Listed down below is everything you need to know to prevent these injuries from slowing you down!

1. ACL Injury

If you love sports that have many sudden stops and changes in directions, you may know all about this kind of knee injury. The anterior cruciate ligament is an important part of the middle of the knee that, when torn or damaged, causes pain and hinders motion.

People who play sports such as soccer, basketball, and football are all at high risk for an ACL injury.

2. Meniscus Tear

The cartilage inside your knee cushions the bones so they don’t rub against each other, but it’s an area that’s prone to tearing. Motions that require your knee to twist is a risky maneuver that may end up tearing the meniscus. The older you get, the more common this kind of injury becomes.

Sports like skiing and volleyball often cause us to move in quick, twisting motions and are susceptible to a meniscus tear.

3. Overuse

When you spend too much time on your feet, it puts excess stress on your knees. If you have poor posture or unsupported shoes, they can also be the culprit behind an overuse injury.

Runners often deal with overuse knee injury symptoms since running of any kind can wear out the knee if they’re not careful. This injury is often referred to as runner’s knee because of this.

Preventative Measures

The best part about all knee injuries is the fact that they’re preventable. Knee injuries from falling are difficult to prevent, but you can build up the muscles protecting those delicate ligaments. This means, if you do happen to fall, the chances of a severe injury are much lower.

Always include resistance exercises in your workout routine, as these strengthen your muscles and allow them to bear more weight and stress. Remember to stretch before engaging in any activity, to keep the ligaments loose and limber.

As you do exercises or participate in a sporting event, pay close attention to your form. You don’t want to strain your knees by doing the exercises in the wrong way. A few mindful corrections can make a huge difference to the safety of your knees.

When in doubt, get an outside perspective to help you correct your form!

Never Let Knee Injuries Go Unchecked

Whenever you feel pain in your knee, it’s time to book an appointment with a professional. Knee injuries continue to get worse if left alone. Without proper treatment or guidance, you could end up permanently causing damage.

Don’t ignore the signals your body tells you. Make an appointment right away!

Contact us today for help with all knee ligament injuries. We’ll get you back into tip-top shape in no time!

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

What Is Wrong With My Elbow? 5 Common Causes of Elbow Pain

woman holding elbow with other hand

If you have a serious elbow injury or have tried home remedies without relief, it’s time to see the doctor. The team of board-certified professionals at Orthopaedic Associates of Connecticut is here to help. 

First, some basic elbow anatomy.  Your elbow is a “hinge” joint made up of three bones: the humerus – the bone in your upper arm and two lower arm bones – the ulna and radius.  Muscles, ligaments, and tendons hold the joint together, while cartilage acts like a shock absorber, protecting the bones from impact.  The olecranon bursa, located at the bony tip of your elbow, is a small, fluid-filled sac that acts as a cushion between the bones and your skin.

Next, let’s take a look at some common causes of elbow pain. 

Tendonitis

Tendonitis is inflammation of the tendon, the fibrous tissue that connects muscle to bone.  It is most commonly caused by repetitive motion or sudden injury.  Symptoms of tendonitis include pain or stiffness in your elbow, and weakness in your wrist or hands.   Tennis elbow and golfer’s elbow occur when the tendons around the elbow are overworked. 

Tendonitis doesn’t just affect athletes. Any repetitive motion, like those used by carpenters, painters, and plumbers can lead to tendonitis.  Even gardening and housework can lead to painful elbows!  

Dislocated Elbow

A dislocated elbow happens when one of the bones becomes separated from or knocked out of their normal place.  Landing on your outstretched hand while trying to prevent a fall, bracing yourself in a car accident, and athletic injuries are common causes of elbow dislocations.  “Nursemaid’s elbow” is caused by lifting or swinging young children by their elbows or by a sudden pull while holding your child’s hand.

A dislocated elbow is usually very painful.  In most cases, there is a noticeable deformity of your elbow joint. If you think you have a dislocated elbow, you should seek medical treatment immediately from a qualified orthopedic surgeon.  Early treatment reduces the risk of irreversible damage. OSC’s team of board-certified physicians is available 24 hours a day for emergency room and hospital care.  

 Bursitis

When irritated or inflamed, the olecranon bursa, located at the bony tip of your elbow, can fill with extra fluid and become swollen.  Signs of bursitis include swelling, pain when bending your elbow or with direct pressure, and redness/warmth to the touch.  

One cause of bursitis is a sudden trauma, like a fall.  Hitting your elbow on a hard surface is an injury common in football, basketball, and hockey players. Leaning on hard surfaces for prolonged periods can also lead to bursitis.  HVAC technicians and plumbers are particularly susceptible. Long sessions of typing on computer keyboards can make you vulnerable, so can medical conditions like gout, rheumatoid arthritis, and kidney failure requiring dialysis.    

Elbow Sprains and Strains

A sprain is the abnormal stretching or tear in a ligament.  A strain is the abnormal stretching or tear of the muscle or tendon.  Overuse and traumatic injuries, like accidents or falls, are common causes of sprains and strains.  Elbow sprains are common in athletes that throw, use a racquet, or play contact sports. 

Pain, bruising, and swelling are common signs of an elbow sprain or strain.  You may have difficulty extending or bending your arm.  Home remedies like rest, ice, compression bandages, and elevation can help. Tears can be more serious and may require surgery.  Signs of tears include pain, swelling, bruising, and a bulge in your upper arm.  If you suspect a tear, you should see an orthopedist a soon as possible.  

Nerve Problems

There are three major nerves in your arm: the ulnar, radial, and median.  Compression of these nerves can cause elbow pain. The exact cause of nerve compression is unknown but certain activities can put you at risk. Leaning on your elbows for long periods of time, such as long-distance driving or office work, and sports activities where you throw or swing repetitively, like football, baseball, tennis, and golf, can increase your chance of compressing a nerve.  Old elbow injuries like fractures or dislocations increase your risk.  

Untreated nerve compression can result in permanent damage, so it is important to see an orthopedist.  Signs of ulnar nerve compression include pain & numbness in your elbow with tingling in your ring and little fingers.  Radial nerve issues primarily affect your muscles and you may experience pain on the top of your forearm, the outside of your elbow, or back of your hand.  While compression of the median nerve can occur at the elbow, it is most commonly compressed at the wrist resulting in Carpal Tunnel Syndrome. 

Moving Beyond the Pain

Whether you are a dedicated athlete or weekend warrior, a member of the trades, or an enthusiastic housecleaner, the experienced team of orthopedic professionals will get you back in your game.  

At Orthopaedic Specialists of Connecticut, we treat elbows and more.  To make an appointment, call at (203) 775-6205 to get the treatment that’s right for you!

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Slow and Steady Wins the Race: A Guide on Getting Back Into Exercise While Avoiding Injury

woman training with bungee cords

Did you know that only about 23 percent of Americans meet the CDC’s exercise guidelines? Are you part of this group? If not, have you been thinking about changing that by getting back into shape and starting to exercise regularly?

Go slow when restarting your exercise program after a long break. It’s important to ease your way back into a routine so you can stay safe and create a long-term, sustainable habit. Read on for some helpful tips on getting back into exercise while avoiding getting hurt.

Know Your Comfort Level

Whether you plan to exercise at home or want to go to a gym, it’s important to know your comfort level and be honest about what you can handle. It’s okay if you only feel up to working out for 10 minutes one day per week right now. That’s still better than zero workouts!

Keep in mind that it’s generally better to begin with less and increase the frequency and duration of your workouts over time. Most experts will agree that the best way to start exercising again – and to avoid getting hurt in the process – is to take the slow and steady approach.

Make Your Workouts All-Inclusive

When you start thinking about getting back to the gym, it’s common to feel confused about what type of workouts you should do. At the end of the day, any kind of movement beats no movement at all. To see the best results from your workouts, it’s ideal for them to include three components: strength training, cardiovascular training, and flexibility training.

Focus on Form

No matter what kind of exercise you’re doing, whether you’re swimming in a pool or lifting weights, make form your primary focus. When you’re returning to exercise after a long break, you might be a little rusty.

Don’t worry about how fast you’re going or how many calories you’re burning. Instead, make it a priority to do each movement with good form so that you avoid injuries and get the most out of each training session.

Don’t Forget to Rest

You might not have exercised regularly for a long time. That doesn’t mean you need to exercise seven days per week now, though.

Even if you’ve taken a lot of time off, your body still needs time to rest. Be sure to include regular rest days into your routine so that your muscles have time to recover and rebuild. This will help you to see results faster and will minimize your injury risk.

Are You Ready to Start Getting Back into Exercise?

Now that you know more about how to get back to exercising and how to do it safely, what are you waiting for? Keep the tips listed above on getting back into exercise in mind and you’ll be able to avoid injuries while also improving your health.

Do you need more guidance on how to stay injury-free? Do you have an old injury that still flares from time to time? If so, Orthopaedic Associates can help.

Contact us today to learn more about our services or to schedule an appointment. From sports medicine and pain management to joint replacement, we do it all and can’t wait to assist you.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

How to Stay Fit and Healthy While Staying Home and Social Distancing

Studies have shown that in as little as 3-4 weeks, you can start to lose a noticeable amount of the muscular and cardiovascular fitness you’ve worked to build. As we work towards a time period of over twice that in self-quarantine, the idea of being able to stay fit is presenting more of a challenge than ever.

Whether you’re a nonathlete or an avid fitness junkie struggling to adjust with the gym closed, everyone is starting to feel the impact of self-quarantine, especially when it comes to staying fit.

However, you don’t have to sacrifice your fitness just because you’re stuck at home. In fact, there are plenty of ways to stay fit without breaking social distancing guidelines.

Read on for our guide on how to stay fit during self-quarantine.

Do Cardio at Home to Stay Fit

With the gym closed and many major parks following suit, it’s no secret that many people are struggling to get the same level of cardiovascular exercise that their bodies were previously accustomed to. What’s more, having nothing to do can make it tempting to staying sedentary  around the house getting very little physical activity in at all.

Still, it’s important to fight the urge to be sedentary for extended periods of time. Make it a goal to get at least 30 minutes of moderate cardiovascular activity every day to stay fit.

Here are a few ways to exercise at home:

  • Make sure you’re stretching before and after every workout
  • Do home workout videos via the internet, mobile apps, or other at-home video programs
  • Get steps in and stay fit by walking around the house and/or walking up and down the stairs
  • Create your own fitness regime and stick to a schedule
  • Do cardio activity around your neighborhood by walking, jogging, running, riding a bike, or doing whichever aerobic activities you enjoy

Even when you aren’t able to leave the house, you can still find ways to stay fit. Setting goals for yourself and finding things you enjoy will make the whole process easier.

Work Strength Training Into Your Home Workout

When you’re planning your home workout to stay fit, be sure you’re working in at least 3-5 days of strength training as well. Designate days to focus on certain muscle groups, such as back/shoulders, biceps/triceps, and legs/lower body.

Even if you don’t have workout equipment at home, you can still find ways to target your muscles and build your strength. For example, you can find heavy objects around the house and use them as makeshift weights to complete your workouts. Or, you can do bodyweight exercises such as squats, lunges, pushups, and planks to build lean muscle and stay fit.

Maintain a Healthy Diet

Your diet is incredibly important when you’re trying to stay fit. If you’re getting less physical activity than you’re used to, avoid overeating or loading up on sugar and simple carbohydrates. Instead, plan out a healthy diet of fresh, unprocessed foods that will help you feel good while you’re trying to stay fit.

Staying Fit During Self-Quarantine

While you’re in self-quarantine, it can be really difficult to keep up with your normal fitness routine. However, there are lots of ways to stay fit, even when you can’t leave the house. Now that you know more about staying fit at home, start working on your new fitness routine today.

If you suffer and injury, have a sprain or a strain,  contact us today

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Play It Safe To Avoid Spring Injuries

PLAY IT SAFE TO AVOID SPRING INJURIES Spring is just around the corner and if you’re like our team at Orthopaedic Associates of Connecticut, you can’t wait to get outside to enjoy some fresh air and sunshine. Many of us are inactive over the winter and that can increase the risk of injury. Before heading outdoors to garden, exercise, or play sports, a visit to your family doctor is a good idea if you aren’t active and want to start an exercise program or significantly increase your physical activity.
The team at OSC thinks physical activity is good for just about everyone but overdoing it can lead to sprains, strains, tears, and other serious injuries. In order to prevent injury, fitness experts recommend that you start your training program slowly as you work toward your exercise goals.
The following tips can help you stay safe and prevent injuries:

  • Begin your exercise program with low-intensity activities, gradually build up your strength and endurance
  • Warm-up before exercising and cool down afterward with slow stretching
  • Wear footwear and clothing that are appropriate for your activity; use recommended protective equipment like helmets, protective eyewear, and body gear
  • Drink water before, during, and after your work-out to stay properly hydrated
  • Know your limit in the heat; drink more fluids, take breaks often, and pay attention to signs of heat-related illness
  • Beware of the weather; immediately head to a safe place in the event of thunder & lightening

Gardening is a great way to enjoy the spring weather but it can be hard work! Lifting heavy bags of soil & mulch and all that bending & stretching can take a toll on muscles and joints. Climbing ladders and wielding power tools can be downright dangerous. These tips can help you enjoy your garden in good health:

  • Rotate your tasks to avoid repetitive motion; bend at the knees and get help lifting heavy objects
  • Inspect your tools and equipment to make sure they are in good working order; read & understand instructions for how to operate your power tools safely
  • Wear safety goggles, earplugs, sturdy footwear, and long pants to prevent injury; wear gloves for protection from irritants & cuts
  • Use sunscreen to prevent skin damage and insect repellent with DEET to protect yourself from mosquitoes and ticks

Minor aches and pains are common with physical activity and can usually be helped with ice or heat and over-the-counter pain relievers. Overexertion can lead to muscle, joint, and back pain. Working or exercising at a moderate pace will help minimize your chance for sprains, strains, or tears. If you experience severe pain, you are probably overdoing it. For lingering discomfort or severe pain, contact the team at OSC.

Orthopaedic Associates of Connecticut has been providing comprehensive, personalized orthopedic care to our community since 1978. Our team is available for same-day appointments for urgent care. If you injury is complex, our board-certified physicians are available 24 hours a day for emergency room and hospital care.
Our goal at OSC is to help you recover and get back to the things you love as quickly as possible. Call our office today to book an appointment: (203) 775-6205.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Carpal Tunnel Syndrome Causes, Symptoms and Solutions

Carpal Tunnel Syndrome is one of the most common problems affecting the hand!  Caused by pressure put on the median nerve and tendons within a space in the wrist called the “carpal tunnel,”  it can cause tingling, numbness and weakness in the side of the hand near the thumb. If left undiagnosed or untreated, it can evolve into a more painful condition and some loss of function. 

Those at the highest risk of suffering from CTS are often people involved in jobs, sports or hobbies that require the repetitive use of the fingers, hands and wrists. Think office workers using computers keyboards, factory workers on assemblies lines, construction workers wielding jack hammers or athletes such as tennis players who use extreme wrist motions.  But these are not the only people who may suffer from CTS. Researchers have found, over the years, that heredity, old age, wrist fractures and/or dislocations, as well as some diseases can present scenarios where carpal tunnel syndrome can occur.  

 Early symptoms include numbness in the hand while sleeping, tingling or pain in the fingers, decreased feeling in the fingertips, difficulty using the hand for everyday tasks such as writing, grasping objects, holding a book or using a computer keyboard.  As symptoms worsen, weakness in the hand is more prevalent, intricate tasks such as buttoning a shirt or clasping jewelry become more of a challenge and dropping objects is not uncommon. 

If you, or someone you know, is suffering from any of these symptoms, a visit to an orthopaedic specialist is in order.  During your appointment, he or she will likely discuss symptoms, medical history and conduct an exam which may include manual tests, order x-rays and/or perform a nerve conduction study

If a diagnosis of CTS is ultimately determined, the course of treatment may vary. Non-surgical treatments include wearing a wrist brace or splint, taking anti-inflammatory drugs such as ibuprofen or  receiving cortisone injections. Modifications to ease symptoms such as changing the positioning of a desk, chair and/or computer keyboard in the work space are often recommended; and a series of visits to a hand therapist for physical therapy may also be prescribed. 

Surgical treatments, generally recommended when CTS does not respond to previous methods (or has already become severe)  include out-patient surgery to increase the size of the carpal tunnel to relieve pressure on the median nerve and tendons. Recovery time is fairly rapid with brief discomfort (between 24 to 72 hours) and stitches removed in as little as 10 to 14 days. Hand and wrist use is then gradually restored through physical therapy manipulation and therapeutic exercises. 

If you are dealing with an orthopaedic issue, or if you run into problems in the future, the caring physicians and staff at Orthpaedic Specialists of Connecticut offer state-of-the-art treatment and care to help you get back to living your best life. Call us to schedule an appointment at  203-775-6205 when you are seeking relief from the pain.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Orthopaedic Specialists of Connecticut

Exercise is important at any age, and many doctors and researchers say that it is especially important for older adults to stay active. While people tend to lose muscle tone and flexibility over time, there are plenty of ways to ease into a fitness routine to regain strength and mobility.
Before you contemplate integrating a fitness routine into your busy schedule, consider some of the benefits of exercise:

  • Exercise is a natural mood-booster and a great way to increase energy.
  • Exercise has been shown to prevent or delay diseases in older adults such as heart disease, diabetes, and osteoporosis.
  • Staying active can improve cognitive function.
  • Many exercises improve balance, which can prevent falls.

Of course, if you have always been active and physically fit, there is no need to stop once the aging process sets in. Even those who develop chronic illnesses can exercise with permission and advice from their doctor.

If you are currently inactive but you are thinking of beginning an exercise routine, you will need some help along the way. Here is some advice for when you decide to make the lifestyle change.

There are four types of exercise, and depending on what your goals are (lose weight, improve balance, gain flexibility, etc.), you should consider each.

  • Endurance exercise will increase your heart and breathing rates, improving your heart and lung health, as well as circulation. Depending on your current ability, a gentle walk or an hour of yard work could be enough to see a benefit. If you want to increase your activity level, jogging, dancing, or playing a sport like tennis are great ways to build endurance. Swimming is a low-impact exercise that is perfect for those looking to improve circulation but may have issues with their joints.
  • Strength exercise improves muscle tone. Ease into a strength-building routine by using resistance bands. For those who need more of a challenge, using free weights or performing bodyweight exercises (sit-ups, push-ups, etc.) may be a good next step.
  • Balance exercise helps prevent falls and can also build strength. Many older adults take gentle yoga or tai chi classes. At home, you can stand on one foot or practice walking heel-to-toe to increase your balance and improve strength, too.
  • Flexibility exercise is important for older adults, as it helps increase mobility, stretches muscles, and can help prevent injury long term. Again, yoga is a wonderful way to check several exercise “boxes”, including flexibility. Stretching can be done at a gym or at home, as long as you remember not to push your muscles past their limits. Stretching should be relaxing, never painful.

Generally, older adults over 65 years of age should aim to get 2.5 hours of exercise a week, which averages about 30 minutes on most days. Unless your doctor recommends otherwise, consider working in exercises that cover each of these areas – endurance, strength, balance, and flexibility – for optimum results. For example, if you are just starting, stagger a few morning walks, a few exercises incorporating resistance bands, gentle yoga sessions, and some home stretching sessions throughout the week.

If you are concerned about staying motivated, start small. Make some easy lifestyle changes to begin with. For example, park farther away from your destination so that you have to walk a bit farther, do some light exercises while you watch your favorite TV show, or opt to take the stairs over the elevator. Take your time, challenge yourself a little, and make moves towards a daily routine.

Exercising with friends can make the whole process more fun and motivating. Find a friend who would also like to incorporate exercise into their daily routine, or sign up to try a gentle yoga, tai chi, or stretching class with people you know. Gathering friends together to take a hike or to commit to a weekly morning walk may help pass the time and help you see how enjoyable exercise can be.

Of course, it is always important to check with your doctor before you begin any sort of exercise routine, especially if you’ve been very inactive or if you have ever experienced symptoms such as dizziness, chest pain, joint swelling, discomfort, or if you are dealing with an illness, recovering from surgery, or if you’ve ever had a blood clot or a hernia.

Orthopaedic Specialists of Connecticut
The Orthopaedic Specialists of Connecticut team is committed to providing you with the best orthopedic care – but we also love to see our patients become healthier, stronger, and more flexible. If you are dealing with an orthopedic issue, or if you run into problems in the future, our caring physicians and staff offer state-of-the-art treatment and care to help you get back to living your best life. Call us to schedule an appointment: 203-775-6205.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

The Benefits of Stretching

We always hear our trainers, fitness instructors, and even doctors reminding us to stretch. Sometimes we add a few, quick stretches before or after a workout or a game, but it may not be enough to experience benefits. Even though we know that we are “supposed” to stretch, you may find yourself wondering why it is important, how much stretching you should do, and how often.

For optimum orthopedic health and athletic performance, stretching is key. Here are some of our reasons why you should stretch, as well as tips and pointers regarding how much and how often you should stretch your muscles to see maximum benefits.

Why Stretch?
There is nothing controversial about stretching. Just about any athletic trainer, fitness professional, or medical professional will tell you that stretching is critical to increasing flexibility, circulation, and eliminating pain before or after physical activity.

Think about those times when you have been sitting forever, watching TV or stuck on an airplane. Because stretching is a natural, instinctive behavior, we sometimes feel the urge to stretch after we’ve been in one position for a while. Our first inclination when we rise in the morning? Stretching! Stretching “wakes up” your muscles, boosts circulation, and just feels good, usually. It’s also been shown to lower stress levels – think about how a great session of yoga makes you feel.

When you’re involved in a sport or physical activity, the same rule applies. Going from a daily routine to playing a round of golf, running, or lifting weights is a sudden change in activity level. It’s important to stretch to increase your flexibility to avoid injury, as well. People who haven’t stretched more frequently injure themselves, as their muscles are tighter and shorter.

Increased stretching over time will allow you to move and flex more easily. If you stretch adequately each time you play tennis, hit the gym, or go on a walk, your muscles will become longer, less susceptible to injury and strain.

Stretching Tips
It should be noted that stretching is not only for sports and physical activity. Because stretching benefits your overall stress levels and orthopedic health, consistent and gentle stretching is seen as something that can be easily worked into your daily routine. Try some relaxing stretches in the morning or evening before bed.

It’s best to stretch before and after physical activity. Before you engage in sports or activities, your muscles need to be slowly stretched to reduce tightness and resistance. “Slowly” is the operative word here, as stretching a “cold” muscle too quickly could also result in injury. Take several minutes to build up your flexibility, flexing a bit deeper each time. These stretches should not be painful or forced. Following physical activity, stretch to relieve tension, tightness, and to help your entire body relax.

It’s also good to know when to stop stretching, or when you may have injured yourself. If you are experiencing tightness or pain while you stretch (or because you forgot to stretch), the Orthopaedic Specialists of Connecticut team serves all of Brookfield and the surrounding areas. Our professional team can help you find relief and solutions to reduce injury and pain moving forward. Call us today and schedule an appointment: 203-775-6205, or visit our website for more information about our practice: www.ctorthopaedic.com.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

A Guide to ACL Injuries and Tears

Soccer player laying in pain due injury or torn muscle

ACL injuries are some of the most common knee injuries and sports injuries that we see at Orthopaedic Specialists of Connecticut. Tearing your ACL can be incredibly painful, and it is important to understand what is happening, how you should treat this injury immediately, and then visit an orthopedic specialist as soon as possible so that you can recover and begin your treatment and rehabilitation plan.

Now that football season has begun, the medical community across the country can expect to see an influx of ACL injuries, including tears. Other sports such as basketball, skiing, and soccer also see high numbers of ACL injuries. The ACL, or Anterior Cruciate Ligament, is located in the center of the knee. ACL injuries, typically sprains or tears, are caused by sudden changes in movement, which could include quick changes in direction, stops, jumping, landing, a direct blow, or kicking.

When an ACL injury occurs, many patients report hearing a loud “popping” sound and feeling a jolt of pain around the center of the knee. The ligament swells and weight-bearing could become impossible. Most patients also report feeling “unstable” or “shaky” following the sprain or tear. After a short period of time, range of motion is limited and, often, pain and swelling begin to increase.

Because the knee is a complex network of bones, ligaments, muscles, and tendons, it’s critical to rule out other injuries. While a torn ACL may prove to be a difficult injury, other injuries to surrounding muscles, tendons, and ligaments could complicate healing and increase recovery time.

If you suspect that you’ve suffered a sprained or torn ACL, it is important to be cautious, rest, and get to an orthopedic specialist as quickly as possible. From this point, there are a variety of ways to treat an ACL sprain or tear, depending on the severity of the injury. Treatment could include rest and varying levels of rehabilitation to regain strength and stability over time. You may require surgery to repair or replace a torn ACL, which would be followed by a period of more intensive rehabilitation.

Avoiding the risk of an ACL injury is not always feasible, especially if you play sports and enjoy athletic activities. An ACL injury could strike at any moment, anytime you are engaged in movement. While there is certainly a correlation between ACL injuries and certain sports, patients can reduce their risk by taking some simple precautions.

⦁ Wear well-fitting athletic shoes that are appropriate for your level of activity and are comfortable
⦁ Do not use old or poorly-maintained sports equipment (for example, ski bindings that are not properly adjusted)
⦁ Whenever possible, try to practice or play on real grass or hard surfaces, as artificial turf can be unstable and slippery
⦁ Be sure that you stretch before and after you practice or play, and engage in [proper conditioning for your sport to build muscle and increase flexibility

If you believe that you’ve suffered a sports injury, football injury, or possibly a torn ACL, the Orthopaedic Specialists of Connecticut team serves all of Brookfield and the surrounding areas. We offer comprehensive care and treatment solutions that help you regain strength, recover, and feel better moving forward. Call us today and schedule an appointment: 203-775-6205, or visit our website for more information about our practice: www.ctorthopaedic.com.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Dr. Gupta’s Patient Climbs Mount Kilimanjaro

Michael W.Dr. Gupta performed surgery on patient Michael W. and he recently climbed Mount Kilimanjaro:

I couldn’t walk without pain in both my knees until Dr. Gupta replaced both of them for me. Now, a few years later, I’ve trekked the Inca Trail to Machu Picchu and climbed Mount Kilimanjaro…..at 65! -Michael W.

If you are interested in learning more about joint replacement and/or pain management please schedule an appointment with our office.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.