For example, research indicates that individuals who maintain poor posture while working are 40% more likely to visit a doctor for musculoskeletal pain compared to those who practice good posture. This highlights the importance of ergonomic practices in reducing the risk of work-related injuries and improving overall health. 

To stay comfortable and reduce the risk of injury, follow these five essential tips:

Invest in an Ergonomic Chair and Footrest

A high-quality ergonomic chair is crucial for maintaining orthopedic health. Choose a chair that provides adequate lumbar support and allows for proper alignment of your spine. Ensure that your chair is adjustable so you can set it to the right height, allowing your feet to rest flat on the floor and your knees to be at a 90-degree angle.  

Additionally, consider using a footrest to further enhance your comfort and support, particularly if your chair’s height cannot be perfectly adjusted for your leg length. A footrest helps keep your feet supported and your posture aligned, reducing strain on your lower back and legs.

Keyboard and Monitor Adjustments

Proper placement of your keyboard and monitor is key to preventing strain. Position your monitor so that the top of the screen is at or slightly below eye level, which helps maintain a neutral neck position. The monitor should be about an arm’s length away to reduce eye strain. For your keyboard, use a stand to keep it at a comfortable height where your wrists remain in a neutral position while typing.  

Incorporate a wrist rest to provide extra support and cushioning. Additionally, follow the 20-20-20 rule: every 20 minutes, look away from your screen and focus on something at least 20 feet away for at least 20 seconds to reduce eye fatigue.

Consider Wrist Support

Wrist support is crucial for reducing strain and preventing repetitive stress injuries such as carpal tunnel syndrome. When typing, ensure that your wrists are in a neutral position to avoid unnecessary pressure on your joints. Investing in a keyboard wrist rest pad can provide the cushioning and support needed to keep your wrists aligned properly, reducing the risk of discomfort and long-term injury.

Maintain Good Posture and Lumbar Support

Practicing good posture is essential for preventing orthopedic issues. Sit back in your chair with your back straight and shoulders relaxed, using the chair’s backrest for support. For added comfort and support, consider using a lumbar support pillow to better align your lower back.

Go for a Walk and Stretch at Your Desk

Use your breaks to take a short walk, whether around the office or outside, to improve circulation and reduce stiffness. Additionally, incorporate desk stretches like seated spinal twists and hamstring stretches to alleviate muscle tension without leaving your workspace. Regular breaks to stand, stretch, and move can help prevent stiffness and discomfort from prolonged sitting, keeping your muscles flexible and reducing tension throughout the day. 

By integrating these five tips into your daily routine, you can enhance your comfort and protect your orthopedic health while working at your desk. Investing in an ergonomic chair, making proper keyboard and monitor adjustments, incorporating regular movement and stretching, maintaining good posture, and staying hydrated are all crucial for creating a healthier and more comfortable workspace.   

Additionally, stay hydrated by drinking plenty of water, as proper hydration supports muscle function and overall well-being. Don’t forget that getting adequate rest each night is also essential for overall well-being and managing orthopedic issues. 

The post Sit at a Desk? Five Tips to Prevent Neck & Back Pain at Work, School or Home appeared first on Premier Orthopaedics.

Every year, ‘Old Man Winter’ brings with him an assortment of sprains, strains, and fractures. But following a few simple steps can lower the odds that you or a loved one suffers a winter weather injury this year.

Footwear is key. Make sure you have the proper fitting footwear for your activity. It’s important that your shoes have good tread to maintain solid contact with the ground. Additionally, your footwear should fit snug, yet still comfortable. Your foot should not be sliding or coming out of the shoe, or more than likely down you will go.

If you do fall, there are a variety of ways to hit the ground, but none of them are good. The most common injuries from a slip and fall are wrist and ankle sprains, but an injury to your shoulder, elbow, and knee can all happen.

More severe falls can often lead to bigger injuries, like fractures. Wrist fractures, particularly distal radial fractures, are one of the most common orthopaedic injuries and are often the result of a hard fall. If you don’t get your hands down to break your fall, that’s where collarbone fractures come into play. If your feet go up out from under you and you fall backward, you could sustain injury to your tailbone, clavicle/shoulder blade, or unfortunately your head.

Some less common, but potentially severe, winter injuries are those caused by winter activities, like skiing and sledding.

Anytime you are moving at a high rate of speed and fall or hit an object, the chance of orthopaedic trauma is high. If you ever experience or witness someone fall or hit a stationary object, like a tree or rock, during a high-velocity winter activity, it is best to err on the side of caution and get them to a doctor as soon as possible.

Winter is a wonderland, but pitfalls lurk. Use the above tips and stay safe this season. And if ‘Old Man Winter’ does catch up with you, come see Dr. Stellabotte at our urgent care facility in Media. We will get you back on your feet in no time! Call 610-566-5723 or visit premierortho.com.

The post How to Avoid Common Winter Injuries this Cold Season appeared first on Premier Orthopaedics.

With even the most responsible people, unfortunate accidents can still occur, so it’s important for everyone to understand the risks associated with enjoying the water. Around pools, one should always walk slowly and carefully near a wet pool area to prevent slipping and falling. A concussion can easily occur if a fall happens near the edge of the pool or on the steps of a slide. And don’t forget the danger of jumping into a shallow pool, especially diving head first. This mistake can lead to a severe injury, paralysis, or even death. Children in particular should avoid games like “shoulder wars” or “Chicken” in shallow pool areas or near the pool edges, as this is one of the most dangerous yet popular pool games. Concussions can occur if a child falls near the edge of the pool or the floor of the shallow end.

Swimming in a pool, lake, or ocean is great exercise, but water-related injuries can be disastrous. Drowning is a top common cause of death by unintentional injury from kids between the ages of one and four, according to the Centers for Disease Control and Prevention (CDC). “While children are at highest risk, anyone can drown. Every year in the United States there are an estimated 4,000 fatal unintentional drownings, including boating-related drowning, which is an average of 11 drowning deaths per day.” Even those who are good swimmers can get injured in and around water-related activities like diving, water sports, and boating. We recommend wearing sand shoes to protect feet at the beach, as minor injuries from cuts or even burns can lead to more severe problems later on. In the ocean, watch out for those strong waves that can knock you over, or cause a boogie board to pop up and hit you in the face. And always, always heed all lifeguard directions!

The most reliable way to ensure safety is to be aware of your surroundings, and keep a close watch on children at all times. Set an example; adults should practice water safety for themselves, and kids will follow their lead. When on a boat, make sure everyone wears a Coast Guard-approved life jacket, even those considered good swimmers. While in or around water, avoid drinking alcohol, which can impair your judgment. Take proper precautions; if the pool is not fenced in, be sure to cover it when it is not in use to prevent a child from falling in. Teach kids to use the buddy system and look out for friends and siblings, especially families with young children. The more people who are willing to help, the better.

The most common water-related accidents are completely preventable by simply staying vigilant. By setting rules, being prepared, and practicing common sense, everyone can safely enjoy the water as long as the hot weather lasts. Stay cool, stay safe, and have fun.

The post Make A Splash – But Do it Safely! Our Tips for a Safe, Fun Season by the Water appeared first on Premier Orthopaedics.

Old Man Winter’s time has come and with his icy cold arrival comes ski season. Local ski enthusiasts will pack up the car for the Poconos. Some will even venture north, west or even overseas to higher elevations. While it’s great exercise and exhilarating fun, skiing comes with innate risks.

Below are some easy-to-follow safety tips and a list of common injuries we see from skiers.

1. Be Prepared
Snow skiing is hard work. It requires strength, balance, and vision. Being prepared is key!

Be sure you are in skiing shape before hitting the slopes. Make certain your legs are in stretched out and strong. If your quads, hamstrings, and calves aren’t strong your knees could buckle, resulting in a fall.

Make sure you do some cardio before hitting the mountain. As you reach higher elevations the atmosphere thins, stressing your cardiovascular system. Having good cardiovascular health is key to enjoying the rigors of going downhill.

Stay hydrated. The increased altitude also speeds up dehydration. Like any athlete staying hydrated helps you perform at your best.

2. Common Injuries
No amount of preparation can prevent every injury. Here are three of the most common ski injuries we see in the office and ways to avoid them.

1. Knee injuries: Torn ligaments and cartilage are the most common knee injuries we see. This is mostly due to the immobility of ski boots. A wrong turn, a misplaced ski, hitting a mogul wrong, or colliding with a stationary object or another skier all can result in force transmitting up from the foot and ankle and injuring the knee. Do your best when falling to not get your ski or lower leg stuck in a compromising position.
2. Skier’s Thumb: Holding a ski pole can help you stay balanced but has no advantage to a falling skier. It can contribute to injury. When a falling skier hits the ground with their ski pole in hand it sometimes wedges between the thumb and index finger, tearing ligaments and chipping off bone. It is best to drop your poles when you are bracing for impact.
3. Concussions: Closed-head injuries are another frequent ski injury. Falling or hitting trees or another skier are the most common causes of concussion. Common symptoms of concussion include headache, confusion, dizzinesss, and nausea.  The best advice is to always wear a helmet regardless of your skill level.

Snow skiing is one of winter’s true gifts. Each year millions of people around the world enjoy the thrill of racing downhill. I hope the above information helps keep all my skiing friends safe this season.

However, if the injury bug does bite please contact your local Premier Orthopaedics office for an appointment. Our orthopaedic physicians have extensive experience treating skiers of all levels. We will have you back out ready for the chair lift in no time. Call 1-855-ORTHO-24 or visit premierortho.com.

One final note from an experienced skier and orthopaedic surgeon

Under no circumstances should you drink alcohol or use illegal substances before or during skiing. I have seen many instances of folks enjoying adult beverages in the lodge at lunch, only to return to the slopes moments later. This is reckless and can result in injury to you and/or other skiers on the hill. Don’t do it. Ski sober!

The post Don’t Let Your Health Go Downhill appeared first on Premier Orthopaedics.

At this point you may have to come to terms with the fact that you’re a candidate for orthopaedic surgery.  While you may be tempted to delay scheduling the procedure you shouldn’t, and here’s why…

Delaying recommended procedures can worsen your quality of life and condition, which in turn could result in the need for more complex surgery. The most important things to consider are the impact your pain has on daily activities, and how important resolving the pain is to you. It helps to remember that orthopaedic surgeries are common, with over 790,000 knee replacements each year, according to the Agency for Healthcare Research and Quality (ahrq.gov).

“These days, there is not a lot of upside to delaying surgery no matter what your age, especially if you are over 50,” says Jonathan Garino, M.D., an orthopaedic surgeon with Premier Orthopaedics in Malvern. “Pain management is better, and recovery is much faster, with most people returning to work as early as three weeks following the procedure. In addition, because joint replacements are so durable, they are tough to wear out.”

That being said, deciding to move forward with orthopaedic surgery still involves a great deal of decision-making and preparation. A great way to get started is by researching legitimate sources to compare physician credentials and experience, such as the American Academy of Orthopaedic Surgeons (aaos.org).

The critical component is a team that will work to keep you educated and comfortable from start to finish. Look for a board-certified orthopaedist as well as a physical therapy team that specializes in musculoskeletal conditions. Knowing that you’re in good, capable hands will go a long way toward strengthen your resolve, and that’s often half the battle. “The team concept is important because it revolves around a proven protocol and clear communication,” Dr. Garino says.

After surgery, you can anticipate some initial pain or soreness, but medication can help you feel more comfortable. Talk with your doctor about managing your pain; he or she will prescribe a protocol that meets your needs.

Once at home, it’s important to follow the plan laid out for your recovery. Rest, ice, and make sure to keep everything you need within reach.

Your surgeon and physical therapist will create an activity program to best fit your recovery needs and help you resume daily activities when safely possible.  Your orthopaedic team is especially skilled in post-surgical rehabilitation care. From the very beginning, they will provide the education, expertise and communication needed to provide the best-possible experience and clinical outcomes.

Here at Premier Orthopaedics we strive to be a complete source for every aspect of what you need to improve your physical abilities. Our continuing goal is to restore our patients, regardless of age, to an active lifestyle. If you’re considering orthopaedic surgery, you can be sure that a qualified, experienced professional is going to be alongside you every step of your journey, from the first consultation to the final follow-up. We believe each patient deserves to feel confident, well informed, and comfortable beyond their expectations. Click below to schedule an appointment at one of our convenient locations or to learn more about Premier’s physicians, services and locations — and how we can start helping you!

The post Dragging Your Feet on Orthopaedic Surgery? It Doesn’t Have to be that Painful! appeared first on Premier Orthopaedics.

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If you decide on the first choice, you’re likely to spend a few hours in the emergency room and see several practitioners before getting a diagnosis. On the other hand, at Premier Orthopaedics Urgent Care in Media, an orthopaedic specialist will treat your musculoskeletal injuries quickly.

When Do You Need Urgent Care?

Knowing when an injury needs immediate medical attention and when it can wait until you can get an appointment is subjective. Only you know your body and what it can tolerate.

Generally, if you’re in a considerable amount of pain, have seriously decreased mobility, or are recovering from a surgery, a physician would likely recommend that see a specialist as soon as possible. In that case, you’ll want to visit the urgent care center at Premier Orthopaedics so you can see a specialist immediately.

Urgent Care Center: What to Expect

Premier Orthopaedics Urgent Care is designed for patients suffering from bone, joint, or muscle injuries who need immediate medical attention. Designed to help you avoid long emergency room wait times, our center offers regular daytime appointments as well as evening and weekend hours.

We have a full suite of services with state-of-the-art diagnostic equipment, including on-site X-ray equipment. Unlike the emergency room, we don’t require an expensive emergency co-pay, and many patients, including Keystone First patients, don’t even need a referral.

If you need urgent care for a musculoskeletal injury caused by work, sports, or another type of accident, you can rely on the professionals at Premier Orthopaedics Urgent Care to deliver high-quality orthopaedic care in our state-of-the-art medical facility in Media. With on-site radiology services and direct access to board-certified orthopaedic surgeons, you can expect the highest quality care available.

Visit Premier Orthopaedics Today

If you need urgent orthopaedic care, stop by your local specialist in Media today. Premier Orthopaedics and Sports Medicine provides high-quality orthopaedic care to patients in Chester and Delaware Counties. Our trusted physicians are trained to evaluate and treat all of our patients with painful musculoskeletal injuries. We want to help you get back to your regular life as soon as possible, so trust in us when it comes to getting quality care when you need it.

Premier Orthopaedics Urgent Care is located at 200 East State Street, Suite 108 in the Media Medical Plaza. If you can’t drive there, we’re easily accessible via public transit by Baltimore Avenue, Route 252, or the Edgemont Street Station.

Don’t wait to start feeling better, if you’re looking for urgent care services for your sports or work injury, stop by Premier Orthopaedics and get urgent care now.

The post Do I Need Orthopaedic Urgent Care? appeared first on Premier Orthopaedics.

Linvilla Orchards

Linvilla Orchards in Media, PA, has transformed their garden center into a winter wonderland called Christmasland! There you’ll find everything you need to deck the halls, including stunning Christmas decorations, beautiful gifts, and incredible displays.

Linvilla Orchards offers freshly cut trees in addition to fun events throughout the holiday season. From brass band performances to ice sculpting, you’re sure to find something perfect for the whole family.

Visit their official website to learn more, including how to cut your own Christmas tree.

Schmidt’s Tree Farm

Christmas has definitely arrived at Schmidt’s Tree Farm in Landenberg, PA, where you’ll find numerous tree options, including Fraser, Canaan, Concolor, Nordmann, and Douglas firs along with Norway and Colorado blue spruce. And if you don’t feel like cutting your own tree, you can choose from a large variety of precut trees.

Schmidt’s Tree farm wants you to enjoy your tree-cutting experience, so stop by the gift shop and enjoy free hot chocolate and coffee and check out the nutcrackers and other décor.

Visit Schmidt’s website to learn more about their offerings this holiday season.

Boswell’s Tree Farm

Locally owned and operated, Boswell’s Tree Farm is a staple in Collegeville, PA. It offers seven tree types, including blue spruce, Douglas fir, and white pine, so no matter where you stand in the great Christmas tree debate, you’re sure to find the one you want at this local farm.

When you shop at Boswell’s, they’ll provide a saw and rope the tree if necessary, plus there’s no charge for bailing.

Learn more about this tree farm and the fresh trees they offer on their website.

Clark’s Christmas Tree Farm

When it comes to choosing a high-quality Christmas tree, you can’t go wrong with Clark’s Christmas Tree Farm. Located in Cochranville, PA, this farm has cut-your-own Christmas trees as well as pre-cut trees. They offer four varieties of trees—spruce and Canaan, Douglas, and Fraser firs—in heights from 3 to 20 feet.

In addition to the trees, Clark’s Christmas Tree Farm offers several tree stands and will even drill and wrap the tree free.

Check out this farm and their cool Christmas shop online.

Indian Orchards Farm

We’re wrapping up this list with one of our favorites: Indian Orchards Farm in Media. This farm offers more than local chop-your-own Christmas trees; they also offer some of the best apple cider you’ve ever had. Made fresh on the farm, you can expect deliciousness and freshness in your cold glass of cider and excellent options for your Christmas tree.

The post Places to Cut Christmas Trees in the Philly Suburbs appeared first on Premier Orthopaedics.

Learn more about the purpose of an EMG, why it is performed and what the process entails.

What is an EMG?

An electromyography is a diagnostic procedure that will evaluate the health of your muscles as well as the nerve cells, or motor neurons, that control them. Your motor neurons transmit the signals that cause your muscles to contract and an EMG translates these signals which are then interpreted by a specialist.

An EMG can determine if you’re dealing with nerve dysfunction, muscle dysfunction, nerve-to-muscle signal transmission problems, and other neuromuscular abnormalities.

How does it work?

One or more small needles called electrodes are inserted through the skin and into the muscle. The electrodes pick up the electrical activity, or the response to the nerve’s stimulation of the muscle, and are displayed in waves on the monitor.

An EMG measures the electrical activity of muscle during rest, a small contraction and a larger contraction, although muscle tissue does not normally produce electrical signals during rest.

When the electrode has been inserted, you may be asked to contract the muscle, for example, by lifting or bending your arm. The action will create a wave on the monitor that provides information about the ability of the muscle to respond when the nerves are stimulated.

About the Procedure

EMG is usually performed on an outpatient basis and will vary based on your condition or doctor. This test is sometimes following a nerve conduction study. A typical EMG follows the process below:

• First, you’ ll be asked to remove any clothing, jewelry, hairpins, eyeglasses, hearing aids, or other metal objects that may interfere with the procedure.
• You’ll sit or lie down and your doctor will locate the muscle to study. The skin will be cleansed with an antiseptic solution, the needle will be sterilized, then it will be inserted into the muscle.
• A ground electrode will be positioned under your arm or leg. Five or more needle insertions may be necessary for the test. You may experience slight pain when the electrode is inserted.
• You will be asked to relax and then perform slight or full-strength muscle contractions. The electrical activity from your working muscle will be measured and displayed on the monitor.

Premier Orthopaedics provides EMG and nerve-conduction studies. These studies test for Carpal Tunnel Syndrome, as well as neurological and spine-related problems including pinched nerves that cause neck and back pain. This electrical testing of muscles and nerves will also detect problems such as muscle disease, pinched nerves, or nerve injuries.

If your doctor suggests EMG for you, trust the professionals at Premier to provide you with a seamless test and reliable results. Click here to set up a consultation.

The post Why Do I Need an EMG? appeared first on Premier Orthopaedics.

Understanding what an MRI is and how it works will help you to be more comfortable and less nervous beforehand.

What is an MRI?

An MRI is a test that uses a magnetic field and pulses of radio wave energy to make pictures of organs and structures inside the body. Typically, an MRI will give different information about these structures than an X-ray, ultra sound or other types of scans.

What is it used for?

MRI’s are used to identify problems such as tumors, bleeding, injury, blood vessel disease, or injuries in various parts of the body.

• Head: When someone needs an MRI of the head, it can be to identify brain tumors, aneurysm, bleeding in the brain, nerve injury, stroke damage, or problems with the eyes and ears.
• Chest: A chest MRI looks at the heart, the valves, and coronary blood vessels and can identify if the heart or lungs are damaged. It’s also sometimes used to look for breast cancer.
• Abdomen: An MRI of the abdomen looks at the organs and structures in the stomach such as the liver, gallbladder, pancreas, kidneys and bladder. It can identify any major issues such as tumors, bleeding, infection and blockages.
• Bones and joints: An MRI can look at any bone and joint in the body to identify problems such as arthritis, bone marrow, bone tumors, torn ligaments or tendons, or infection.
• Spine: An MRI of the spine checks the discs and nerves for conditions such as spinal stenosis, disc bulges and spinal tumors.

How does it work?

An area of the body or the entire body is placed inside a machine that has a strong magnet, and the pictures from the MRI scan are saved and stored for doctors to study.

Some MRI machines are completely enclosed, while open machines do not enclose your entire body, leaving an open area by your feet and your head.

Premier Orthopaedics makes it easy for patients who need to have an MRI scan done. For your convenience, there are several different MRI locations so you can easily schedule an appointment there, rather than having to go to a hospital or another type of imaging center.

Among orthopaedic surgeons, Premier’s MRI locations are the number one choice for musculoskeletal MRI’s. Premier Orthopaedics offers the only dedicated orthopaedic MRIs in both Delaware and Chester counties. The radiologists specialize in the diagnosis of orthopaedic injuries and ailments in order to determine the best treatment methods for patients.

The post How Does an MRI Scan Work? appeared first on Premier Orthopaedics.