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!

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.

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

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!