How to Prevent and Manage Knee Pain

Perhaps it happened when you were running to catch the train or bus. Or maybe you were playing some kind of sport. It may have even happened just when you placed your feet on the floor after getting up in the morning.

Regardless of where it happened, there is no doubt that you remember where you were when you first felt your knee give you trouble. It’s a feeling that is shared by many.

In fact, an astonishing 1 in 4 people are thought to suffer from chronic knee pain.

With this in mind learning how to manage knee pain is something we all can benefit from. So to help you ease the pain, we have put together some practical pain management tips that are sure to prove useful now and long into the future.

What Causes Knee Pain

Knee pain can happen for several reasons. Aging, sports injuries, and trauma to name a few.

Yet the root of the most common causes doesn’t actually stem from the knee. Given its position in the body as a middle man between your hips and feet, weakness in the hips, your ankles, or flat feet can cause your leg to become misaligned, leading to an inflammation on the knee area.

How to Manage Knee Pain

As with most injuries, time and rest are the best healers at the beginning of recovering. So if you have serious knee issues, then be sure to avoid any form of overload at the beginning.

However, if your issue is not severe, contrary to how it may seem, exercise is one of the best ways to manage knee pain.

As muscle weakness lies at the core of many knee complaints, exercise is a great way to help you get back to full health. Incorporating exercises like hip and leg raises, as well as various stretches will increase blood flow into the area and strengthen the knee also.

One last thing. Don’t skip your warm-up!

This seemingly insignificant step will help prepare the area before you get started and can stop you from seeing the knee doctor earlier than you would like to.

Prevention Is Better Than Cure

While there are many effective ways that one can ease the discomfort that comes with knee pain, many of us can do things almost daily that will promote healthy knees.

The most effective way to prevent knee pain is to try to maintain a healthy weight.

As we add on the pounds, they begin to put on added pressure onto a joint that bears the load of our whole body. Just a slight drop in weight is proven to greatly assist in stopping the chances of knee complications.

Another area that surprises many is the type of shoes we wear.

But after having considered why knee pain happens in the first place it makes much sense. Cushioned insoles are great at helping the alignment of the legs overall and as well as improving balance.

Lastly, if you have recently recovered from having knee issues, the way you exercise. at least initially, will do wonders in preventing you from feeling it go once more. Low impact exercises like swimming and rowing are the best to get you on your way to feeling as fit as a fiddle.

Find Relief From Your Knee Pain Today

Regardless of the reasons why you have knee pain one thing is for certain. You shouldn’t have to suffer in silence.

For that reason, if you want to have the peace of mind of knowing that the treatment you are getting to manage knee pain is the best then reach out to us, the Orthopedic specialists of Connecticut.

With over 40 years of experience in interventional pain management, joint replacements, and much more, we pride ourselves on providing our patients with the best care possible. Get in contact for a consultation and some relief 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.

Combating Shoulder Pain in Contact Sports

Football season is upon us, and the NFL injury report is already filled with players suffering from shoulder distress.

You don’t have to be a professional football player to know that shoulder pain is a serious issue in all contact sports; from hockey, boxing, and even soccer. When a joint has so much freedom of movement, the probability of things to be wrong increases.

So how can you prevent shoulder injury from happening to you? Read on to learn more.

Why it Happens

There are a variety of reasons why shoulder pain occurs.

Lack of muscle strength can cause stress on shoulder joints, even when minimal force is exerted. When shoulders can’t handle a load, they call on help from surrounding muscles in the back, arms, and neck.

This leads to poor body mechanics over time, and possible injury in other nearby muscles.

If the strength is there, overuse can also lead to chronic pain. When muscle groups are continually used without proper rest and recovery, the probability of injury is bound to increase.

Yet why are shoulder injuries so common? This ball-and-socket joint has a uniquely wide range of movement compared to other parts of the musculoskeletal system.

The tradeoff for more freedom is less support. Less joint support means more chances for things to go wrong.

Shoulder Pain Prevention

If you play a sport or perform a work task that requires daily use of shoulder muscles, ongoing preventative measures are necessary. For sports, this starts in the pre-season.

In the pre-season, spend time doing strengthening exercises for the particular muscle groups you will be using the most.

Take a holistic approach to training. If you’re putting in maximum effort into your practice sessions, put that same amount of effort into recovery. Intentionally make time to stretch sore muscles and rest.

Compression can also help ward off pain. Wearing a compression top during training can increase blood flow and reduce inflammation.

Lastly, improper body mechanics are where most injuries start. Muscles in sport require the synchronic firing of all groups. Work with a coach on the basic movements of your sport. Master the basics before attempting more complicated motions.

What to Do When it Happens

If you do happen to suffer from shoulder pain, follow the RICE (rest, ice, compression, and elevation) method for recovery.

When swelling and pain have subsided, ease back into rehabilitating stretches. Yoga is also a good recovery exercise for neck and shoulder pain.

Avoid resting on the affected area as it may prolong pain and inflammation.

When to See a Specialist

Given the complexity of the muscles in this area, we recommend seeing a specialist for any shoulder pain. Experts can pinpoint affected muscles, assign injury-specific solutions, and create recovery plans.

You only have one body, and it’s up to you to take care of it. Reach out to learn more about how we can help you on your recovery journey.

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.

Ready to Get Back Outside? Running Injuries and How to Care for Them

Are you looking to shed that Covid-19 weight you’ve gained? Do you want to get running again after being in lockdown for over a year? Well, you’re not alone, but there are some important things to consider before you run that first mile.

Over 40 million people in the United States run daily, and many of these people have experienced running injuries that result in long-lasting damage.

Here are a few common running injuries to be aware of before you break out your water bottle.

Runner’s Knee

There are different kinds of knee injuries from running, and runner’s knee is one of the most common. Some of the causes of this injury include frail quads and misaligned kneecaps. Additionally, this condition is one you should be wary of if your feet are flat.

If you’ve ever had runner’s knee, you know that it’s painful and will keep you from running for a while. Taking this into consideration, a good way to prevent this condition is to make sure your shoes are good for running.

To treat this injury, your doctor might recommend getting a good amount of sleep and taking pain meds. In extreme cases, your doctor might even suggest that you get physical therapy or visit an orthopedic physician.

Plantar Fasciitis

Even if you are new to running, you should know that Plantar Fasciitis makes up 8 percent of running injuries.

This painful condition is thought to come as a result of  improper ankle movement, and when it happens it can put you out of commission for weeks. Because of this, it’s important to take action before it shows up.

If you happen to get Plantar Fasciitis, your doctor will treat it through rehabilitation methods like arch tape, stretching exercises, and giving you a splint to use while you sleep.

Ankle Sprains

Ankle sprains are an extremely common running injury, more than 25,000 people experience one every day.

Ankle sprains happen when you quickly twist or turn your foot, and this in turn can rip the ligaments in your ankle. Even though you probably won’t need surgery after an ankle sprain occurs, three different categories mark how serious yours is. These include mild, moderate, and severe sprains, and the worse the type, the longer the recovery.

To treat a mild ankle sprain, your doctor would advise you to rest, keep the leg elevated, and put ice on the affected area. More severe ankle sprains may need surgery to avoid permanent damage.

Always Be Prepared For Running Injuries

Running is a fun activity that’s great for your mental and physical health. Nevertheless, running injuries are common and you should know about the different kinds and what to do when they occur.

If you live near Brookfield, Connecticut, and found this guide interesting, then you might want to check out ctorthopaedic.com. Here you can find an excellent resource that any runner should have before suffering an injury.

Remember, learning how to prevent injuries from running will allow you to have a worry-free running experience!

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.

5 Easy Ways for Dealing with Shoulder Pain

Do you find yourself constantly rolling your shoulders in an attempt to reduce stiffness or pain?

It’s becoming an increasingly common issue as many people are now working from home or sitting in an office for eight hours a day. However, shoulder pain can significantly lower your quality of life. So, how do you put it to rest once and for all?

We’re here to help you out. Keep reading for five ways to deal with shoulder pain and regain your healthy body.

1. Adjust How You Sleep

If you have preexisting neck or shoulder pain, it’s very possible that the way you sleep is exacerbating that pain. Sleeping on your back will help with shoulder pain reduction.

Don’t use a pillow that elevates the head too high. You want your body to be relatively flat and even, and a large pillow can result in your head resting at an unnatural angle.

2. Use a Compress

A compress can be used to ease short-term pain at home. However, whether you need a cold or hot compress depends on the type of pain. For general soreness and muscle aches, either a cold or hot compress will do.

If your shoulder is stiff, a hot compress will work best. Either an electric heating pad or a damp warm towel can be applied to the shoulder.

If you’re dealing with inflammation, a cold compress is better. You can use freezer packs, a bag of frozen vegetables, or a damp cold towel. If you’re using anything frozen, it’s wise to wrap it in a cloth before applying it to the shoulder.

3. See a Pain Specialist

If your pain is unrelenting, it’s wise to see a specialist. It’s especially important if you’re unable to pinpoint the cause of your shoulder pain.

An orthopedic or pain management specialist can help identify what’s causing the pain and build a treatment plan for you. This can be critical if the shoulder pain is a result of a sports injury. A professional can help you not only treat it but also suggest how to avoid similar potential injuries and maintain a healthy body.

4. Improve Your Posture

Many shoulder pain problems are a result of accompanying neck pain. When working at a desk, it’s easy to fall into poor posture habits, which can lead to neck and shoulder pain.

When sitting at a desk, be sure to keep your back straight and shoulders rolled back. If you catch yourself hunching over, adjust your seat and desk supplies. Often moving your chair closer to your desk and drawing your desk supplies nearer to you is enough to ensure good posture.

The same can be said when standing or walking. Keeping a straight back, rolled-back shoulders, and unlocked knees is key to alleviating shoulder pain caused by poor posture.

5. Do Gentle Exercises

Gentle exercises can help you strengthen your neck and shoulder muscles and aid with pain relief. Many of these exercises can be done in less than five minutes, which makes them ideal for office breaks.

Yoga is another great option to alleviate pain. It’s a gentle way to stretch the muscles in your body without exerting them too heavily.

Say Goodbye to Shoulder Pain and Hello to a Healthy Body

Even the slightest shoulder pain can make doing simple tasks difficult. However, with a little effort, you can take steps to reduce the pain. This guide will help you tackle your shoulder pain and build a healthy body.

Need the help of a specialist? Our team is ready to help you deal with any pain you may be experiencing. 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.

3 Ways to Reduce Office Back Pain

While office jobs are known for their sedentary nature, they still take a serious toll on our bodies. By some estimates, as many as 38% of all office workers suffer from back pain as a result of sitting at their desks all day.

Office back pain is a common scourge affecting millions of Americans, one that causes pain, discomfort, and serious limitations in later life.

That’s why understanding what causes office back pain and taking steps to alleviate it is crucial. With that in mind, here are the three essential things that you should be doing to reduce back pain from the office.

1. Create a Back-Friendly Workspace

The first thing you should be doing to relieve back pain is embracing ergonomics and creating an office environment that is conducive to pain relief. Ensuring that you have an office chair with an adjustable backrest and arms is essential.

Consider investing in a standing desk that will allow you to switch from sitting to standing throughout the workday, as this has been identified as crucial for avoiding back pain.

Even a simple step such as choosing a chair that swivels is important, as this means you will not be twisting and contorting your spine and torso throughout the day. Ask your boss to get you an ergonomic keyboard so that you are not hunched over it all day long. All of these will help immensely.

2. Pick Up Good Habits

Much of the back pain caused by desk sitting can be avoided by good behavior. This first rule here is to stay active throughout the day. Take a break at least every 60 minutes. Get up and stretch your legs and back.

When walking, always attempt to maintain good posture, rather than slouching. If you make a lot of phone calls during the workday, use a hands-free phone is possible as this will stop you from tilting your head and straining your neck all day. Finally, remember to keep your movements relaxed, natural, and slow.

3. Posture is Everything

We cannot stress enough how important posture is for avoiding back pain. Active muscle use around your spine is crucial for maintaining posture and proper pain management. There are many tips for keeping a proper posture at the office.

First, remember to keep your head and neck fully aligned above your shoulders. Make sure your shoulders are held back and are square with your monitor. Keep your back firmly against the backrest of your chair when you are sitting.

While sitting at your desk, keep your feet flat on the ground as often as possible and try to completely avoid crossing your legs. Ideally, your knees should be at a perfect 90-degree angle whenever possible. You can invest in a footrest is having one will make it easier for you to achieve this.

Treat Your Back Pain Today

If you are already suffering from back pain, don’t despair. With the right treatment, you can get yourself back into a pain-free state, where it will be easier to follow these essential rules and tips.

If you are looking for fast, effective, and lasting back pain treatment, we have got you covered. Make sure to give us a call to speak to our professional orthopedic team 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.

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.