With 2020 thankfully in the rearview mirror, it’s time to turn our thoughts to a new year full of opportunities.

While many people are choosing non-traditional resolutions for 2021 – such as better planning for the future and learning a new skill – getting more exercise and losing weight remain consistent goals come January each year. Exercise is one of the easiest activities we can do to better our chances at a long, healthy life. The detrimental effects of most diseases can be lessened – and some can even be prevented – by fitting even a small amount of exercise into your daily routine.

Adam Thompson, D.O., a sports medicine physician with Premier Orthopaedics in Havertown, says the first step to success is identifying a precise goal. “One of the reasons why some people struggle in achieving their resolutions is because they’re ambiguous,” he says. “The more specific the goal, the more likely you’ll succeed.” Suggestions include going for a 30-minute walk three days a week, or eating one portion of vegetables with dinner every night.

If going to the gym is motivating, COVID-19 is likely impacting your newfound resolve to get fit in 2021. With gyms still not operating at full capacity, and people legitimately concerned about exercising in close proximity to others outside their family unit, it can be hard to come up with an alternative.

“The pandemic has had a great effect on our mental health, which plays a huge role in our physical health,” Dr. Thompson says. “Dealing with issues such as anxiety and depression can make it harder to get motivated to be physically active.”

Dr. Thompson offers the following suggestions to get moving and eat healthier:

• Go for walks, bike rides or runs outside when the weather cooperates (Bonus: You’ll burn more calories in colder temps!)
• Use an app, such as the New York Times’ “Seven Minute Workout” which requires no special equipment – just a chair and a wall
• Check out YouTube for yoga, aerobics and resistance-training workouts

Got a VR headset? That can be a great (and fun) source of exercise too! Dr. Thompson cautions, however, that accidents can happen, and spending too much time playing can lead to overuse injuries. “Accidents typically result from falling, tripping, or hitting your hand or arm on something while playing,” he says. “Overuse injuries come from playing too long and in a certain position, or from wearing a heavy headset too long.”

At the end of the day, the important thing to remember is that any movement, no matter how small, is better than nothing. Dr. Thompson maintains that those specific, attainable goals are stepping stones toward bigger milestones. “Allow yourself to make mistakes and have slip-ups,” he says, “and then get back to that goal! Especially in the current environment, we have to be forgiving of ourselves and do what’s best for our physical and mental health.

With over 35 locations in the Greater Philadelphia region, Premier Orthopaedics provides the full spectrum of orthopaedic services – including bone, muscle and joint care; physical therapy, MRI and urgent care. Patients trust our specialists for their experience, expertise and commitment to exceptional care.

The post Finding Fitness in 2021: New Year’s Resolution Tips for Success appeared first on Premier Orthopaedics.

The post Get Ready for Running: Tips to Avoid Foot & Ankle Injuries this Spring appeared first on Premier Orthopaedics.

Ideally, it’s best to avoid travel for three months after a knee replacement. However, if you’ve had a blood clot before or have an existing medical condition that could predispose you to one – such as obesity, then check with your doctor before packing your bags.

Should your plans involve short or long distances, here are some tips to help you on your way:

* Use a cane

* Book an aisle or bulkhead seat or, better yet, business or first class if possible

* Use wheelchair services at the airport and when available

* Be sure to tell security you had a knee replacement

* Take medication just before boarding and/or long excursions; consider wearing compression socks

* Walk/stretch every half hour in the aisle or on the road to avoid deep vein thrombosis (DVT)

* Avoid large crowds if possible; take your time and use a cane or rely on others as support if such situations present

* Don’t overexert yourself … you want to enjoy yourself, but not pay for it later

As is the case following any procedure, consult your physician regarding your condition and any plans that may impact your recovery. Adhering to doctor’s orders will provide for the most successful recovery and help ensure your quality of life in the long term. Happy travels!

For more information about Premier Orthopaedics at Crozer-Keystone and/or to make an appointment, fill out our appointment form or call 855-255-6468.

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Split squats are a great exercise to improve balance, lower body strength, and flexibility. Start by kneeling on the floor. Put one foot in front of your body, flat on the ground, and dig your rear toes into the floor. From there, stand up, keeping your feet in the same position, then come back down to your starting position. Once you complete 10 repetitions, switch which foot is in front. You should feel the front of your thighs working mainly during this exercise.

If this exercise is too easy, try putting your back foot up on a 12-16 inch object. This will increase the amount of force the muscles in the front of the leg have to generate.

EXERCISE 2: Single Leg Heel Raises

Calf strength and ankle stability is very important for landing properly while running, and reducing the chance of rolling your ankle or straining your knee. This is a relatively simple exercise. Start by standing on one leg. You can stand next to a wall in order to aid balance slightly. Next, lift your heel off the floor slowly, then lower it back down to the floor. You should feel your calf muscles working, as well as your balance challenged. Try 3 sets of 10 repetitions.

If it’s too easy: Try placing the front of your foot securely on a step. Start the repetition by allowing your heel to drop lower than the level of the step. This increases the ROM, and allows for a greater stretch at the bottom of the movement.

EXERCISE 3: Single Leg Deadlift Holds

Single leg deadlifts are a fantastic exercise for improving your balance, hip strength, and hamstring flexibility. Start standing on one leg, with your toes touching a small weight. Next, bend forward at your hips, while reaching down to touch the weight. Once you touch the weight, hold this position for 10 seconds. Try to keep your back flat, and squeeze your shoulder blades together. The goal is to feel your hamstrings and glutes working, without your lower back kicking on.

SUMMARY: Try these exercises 3 times a week. They will improve your balance and strength, making hills easier, and giving you better support while on your long runs.

Chris Donohue, PT, DPT, CSCS

Premier Orthopaedics

Learn more about Premier Physical Therapy here.

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You pack you clothes and shoes, charge your GPS watch, maybe some sunblock and extra socks (just in case) and you’re about to head out the door… that’s when you realize you almost forgot your water bottle!

Usually the last thing on our minds, we mindlessly brush off the notion or grab that empty water bottle. Thoughts of, “oh they’ll have water stations”, or “I’ll grab a bottle at the start line.” we oft forget that the best assurance we have to complete a task is preparedness! And nothing can lead you to falter faster than nutrition. Science tells us that even a 2% reduction in body weight, from water loss, can have a noticeable difference in both physical and mental performance (1).

How much do I need to drink?

There isn’t a one-size-fits-all volume when it comes to hydration. In general, your fluid intake should depend on your sweat rate, or the amount of fluid you’re losing through sweat while exerting energy. Sweat rates vary depending on body size, exercise intensity, and environmental conditions. For example, a smaller person running 7-minute miles in mild conditions might suffice with a half liter but a larger person who is running 9-minute miles in 80-degree heat might need 2-3 liters of water an hour.

How do I know I am drinking enough?

For starters, your urine color could tell you. Clear to pale yellow color means you are well hydrated, while a darker or concentrated yellow is sign of dehydration. However, our bodies can be foolish; often our feeling of thirst will lag behind our needs and even disappear before we are fully hydrated!

To be smart, follow these simple tips to help you on those long runs and race days:

• Start hydrating 1-2 hours prior to your run.
• Small sips of water over longer periods are better than drinking large amounts in a short period. (Take this into consideration when planning, even carry bottles to sip throughout a race without needing to rely on the aid stations where we tend to want to chug.)
• Start sipping before your thirsty on runs longer than 1 hour (30-40 minutes in).
• 30-60g of carbs is recommended for every hour of running = one 16oz Gatorade® (or alternative of choice!).
• Don’t eat or drink anything you didn’t or wouldn’t eat during training on race day!
• Food options other than fruit or candy include GU®, Hammer®, Stinger® and Clif® and are all great options.
• If you have a sensitive stomach or are a picky eater, try out foods during training runs to ensure you feel good while consuming them.
• If you’re peeing clear before a race, limit your intake to jut sips as you near run/race time. Over-hydration can lead to the need to urinate during the race!
• Avoid alcoholic beverages in the days prior to the race as they can increase urine output and delay optimal rehydration.
• Check the weather and plan ahead! Extra layers, extra bottles, sun exposure, even cold conditions all affect how much water and nutrition you need to not only stay warm/cool but propel you to the finish!

Happy and fast racing!

Brandon Eck, D.O.            

Premier Orthopaedics

Learn more about Dr. Eck here.

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Every spring, we see an influx of patients suffering from injuries. From overuse injuries like Achilles tendonitis, to traumatic injuries from falling, spring and summer present a myriad of challenges to our bodies. After a long winter of less activity, we are motivated by sunshine and warm weather to enjoy the outdoors. Activities like running and gardening become very popular. Our bodies, however, have often adjusted to the sedentary lifestyle of winter. We need to get our muscles, joints, and bones ready for the tasks ahead.

Here are a few simple exercises you can perform to get stronger and reduce your chance of injury.

EXERCISE 1: Farmer’s Walks

How many times a week do you carry something heavy? Whether it’s grocery bags, or carrying out the trash, we often have to move objects from one place to another. You can and should turn this into an exercise. I am talking about one of my favorite exercises, Farmer’s walks. Farmer’s walks can improve balance, cardiovascular endurance, and strength.

How to do it: Find a pair of weights or heavy objects you can hold onto. Find a safe place to walk. Pick up the objects with good form, then set your shoulders back and keep your head upright. Now all you have to do is walk. A good length is 50-100ft, at a slow pace. You should feel fatigued by the end of your walk. Take a rest and do it again. Try 3-4 laps.

What if it’s too easy? Pick up heavier weights or walk a longer distance.

What if it’s too hard? Find lighter weights or decrease the distance walked.

EXERCISE 2: Squats

Getting out of a chair or bending down to pick something up, we squat all throughout the day. Why not take this fundamental movement, and turn it into an exercise? Squatting can make your outdoor sports and hobbies much easier by strengthening your legs and hips, and even improving your balance.

How to do it: Stand with your feet shoulder width apart. Bend at your knees and your hips, bringing your hips closer to the floor and your shoulders slightly forward. Your weight should be evenly distributed from the front of your foot to the back of your foot, and your knees should be slightly wider than your feet. Squat as low as you can without allowing your heels to lift up, then stand back up. Perform 8-15 repetitions for 3 sets.

What if it’s too easy? Pick up a weight or heavy object and hold it at chest level. Keep your shoulder blades pinched together.

What if it’s too hard? Sit down to a chair and stand back up. A chair can make this exercise manageable for those who find squatting with good form difficult.

EXERCISE 3: Planks

You may have already heard this, but we use our “core” all the time. Our “core” represents the muscles that keep us upright and allow us to move without our spines collapsing. Pretty nice, right? Planks strengthen your core, and pretty much everything else from head to toe.

How to do it: Drop down to the floor on your hands and feet. Lift your body off the floor, making a straight line from your head to your ankles with your hands directly underneath your shoulders. Hold for approximately 30 seconds. You should feel fatigue in your abs. Perform 3 total repetitions.

What if it’s too easy? Hold for a longer time, or lift a single arm off the ground in an alternating fashion.

What if it’s too hard? Start with your hands on a sturdy bench or counter, with your feet still on the ground.

SUMMARY: With a few, specific exercises you can significantly improve your physical capacity, strength, and risk of injury.These exercises can and should be performed by all ages, though modifications may be made. Enjoy your spring and summer without the risk of injury, and with better strength and self-confidence.

Chris Donohue, PT, DPT, CSCS

Premier Orthopaedics

Learn more about Premier Physical Therapy here.

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The 10% Rule

To avoid overuse injuries it is best to ease back into your activities, following the “10% rule.” Never increase your workouts more than 10% per week. This would include the amount of weight you lift, or the distance you run or cycle. This gives your body time to adjust and adapt to the new stresses and strains. Also be sure to warm up adequately before activity.

A Balanced Workout

Always try to include aerobic or cardiovascular work, strength training and flexibility- and don’t forget to include core strengthening. This prevents the imbalances that occur when athletes focus primarily on a single sport. It also improves overall fitness and performance, and lessens the risk of injury.

Nutrition

Nutrition is critical for athletes who want to reach peak performance. A healthy breakfast is most important as it provides fuel for the entire day. Also, after a hard workout, there is a brief window of opportunity for optimal recovery. Low-fat chocolate milk is an excellent choice for a post-workout snack as it provides the perfect balance of carbohydrates, fat and protein for muscle recovery.

Prevention

Be sure to stay well hydrated and always wear all the appropriate protective gear for you sport or activity when applicable. And if something hurts, get it checked out sooner rather than later. We can often prevent minor issues from becoming more major problems with some simple measures.

Nicholas DiNubile, M.D.

Premier Orthopaedics

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Skiing is a very strenuous, physical sport—especially if you are tackling mountains out West (which can get as high as 10,000 feet). At altitudes that high it is especially important to make sure you train through aerobic conditioning and muscle strengthening.

While it’s good to exercise all year long, if you are going to go skiing I like to recommend a six-week program that includes strengthening of the lower extremities and back, as well as aerobics. Do your routine three times a week for about 30 minutes a day. In addition, stay well hydrated while out on the slopes, don’t smoke and limit your alcohol intake.

I treat a lot of sport-related injuries. For 10 years I was one of the team physicians for the U.S. Men’s Olympic Ski Team, so you can imagine I saw a vast assortment of injuries. The most common, which you would never think, is something called “skier’s thumb.” This is an injury to the ligament in the thumb that happens when you fall down, your ski pole gets jammed between the thumb and index finger, and the ligament in the thumb tears. I actually did that to both of my thumbs once while helicopter skiing in Alaska.

Besides sprains and strains, most other common injuries involve tearing of the anterior cruciate ligament (known as the “ACL”) and media collateral ligament in the knees. Treatment of torn ligaments in the knee usually involves surgery, but it depends on the athlete’s age and severity of the injury. Sometimes we can manage ligament tears without surgery.

So what’s the best way to avoid a ski injury? Prevention. And how do you practice prevention? By being in shape, skiing within your ability, and not smoking or drinking (which can impair your ability to ski). If you do sustain an injury, see your doctor or an orthopaedic specialist as soon as you can. Our goal is to get you back on the slopes as soon as you can.

Jeffrey Malumed, M.D.
Premier Orthopaedics

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Injuries from falling can result in sprains, strains, fractures, lacerations and even death. For those who fully recover the fear, of falling again, lingers and can limit one’s quality of life.

Our mature adults are living longer, getting stronger and hitting the gym more than ever. So why are they still falling? As important as strength training is, balance training is the missing link. It is important to realize that balance is made up of 3 systems including the visual, vestibular, and somatosensory systems. As one ages these systems decline. That decline can increase your risk of falling. Eye problems such as cataracts, glaucoma or macular degeneration impair the visual system. Inner ear issues, decreased neck mobility due to stenosis or cervical spine osteoarthritis impair head mobility, affecting the vestibular system. The somatosensory system weakens with age, and many people have osteoporosis, chronic pain or neuropathy. Not to mention the variety of medications our mature adults take, 4 or more automatically puts you in a fall risk category. Extrinsic factors such as poor lightening throughout the home, throw rugs, poorly placed cords and pets also play a role in causing falls.

In order to improve one’s balance it is imperative to challenge and over stimulate the three systems that allow us to stay upright. We have to get our mature adults to incorporate balance work in their exercise regimes. Simple little practices of standing with a wide or narrow base of support with your eyes open, then challenging yourself with eyes closed, while standing on both legs or a single leg, can lend to improved balance. It is important to always check with your doctor before starting any exercise workout. Better yet, it is easy to get a prescription for physical therapy and allow us to help, by designing a program catered to your specific needs.

Along with balance work we must educate our mature adults about postural awareness and good body mechanics. Many people often slouch or sit with poor posture because it feels better to them. I often hear “I can’t sit up because it hurts!” Sure it does hurt when your body is used to rounded shoulders and a forward head, then attempting to sit up tall calls on muscles to work. Our postural muscles of the core require strengthening as much as our arms and legs do. Just start by reminding yourself to stand up 2 inches taller. If you are a woman, show of your beautiful necklace and gentleman make your tie high. Even the littlest adjustment overtime can be enough of a reminder to improve your postural awareness. Use of good body mechanics with lifting, pulling, pushing or carrying can keep your core stronger and decrease your risk of back injuries and falling.

Practice, practice, practice! It does not take long to see improvement. Studies show that implementing a balance program along with a well-rounded work out program can reduce the risk of falls. Balance training is can be done safely, does not require any fancy equipment and has been able to counter the risk of falling. As therapists, we have the knowledge to educate and assist those who are at risk. Fear of falling can be paralyzing. Fight that fear by tackling it head on. Talk to your primary care physician during your next check up and see if you could benefit from physical therapy for balance and fall prevention.

Beth DiNenna, MPT
Premier Physical Therapy, Pottstown

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Ridley Creek State Park in Newtown Square, Pennsylvania

This is a great place to exercise with tons of trail options for walking, running and jogging, and biking. This park offers beautiful trail options with some of the longest trails going for up to 5 miles. Take your mind off of work and get some exercise while you’re at it!

Wissahickon Valley Trail on Valley Green Road at Wissahickon in Philadelphia, Pennsylvania

Annually, this park brings in over one million visitors, so obviously there is something worth the buzz! This park includes over 50 miles of trails for hikers, mountain bikers, and horses for tons of opportunity for exploration. Check out the natural wonders by visiting the forests, meadows, and creeks, and even do some fishing. This park is a beautiful opportunity for family bonding while getting some fresh air.

Haverford Reserve Trails in Haverford, Pennsylvania

The beautiful walking trails at the community park at Haverford Reserve have made a name for themselves over the years for a reason. Walk or bike the park’s trails from dawn to dusk every day, with over 5 miles of options. This park’s beautiful wooded trails are a township favorite for a reason! Bring the whole family and come find out today.

Hibernia County Park in Caln, Pennsylvania

With over 900 acres of trails, meadows, fields, campgrounds, picnic areas, pavilions, and woodlands, this local favorite has no shortage of options. Fill the day with fishing, biking, or jogging. Take a camping trip with the family with the many camping sites, open from May through October. Join the Hibernia Hiking Club and take a weekly 3-mile hike while maybe making some new friends. Hibernia has it all and then some.

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