So why has pickleball suddenly become so popular? After a slow period of growth, it suddenly exploded in recent years. Racquet sports have become somewhat more popular, but tennis can be challenging and frustrating for a beginner. Pickleball has a much shorter learning curve, and almost anyone can be playing, and enjoying the game, on day one. Initially, it was mostly seniors and mature athletes, but younger and younger individuals have taken a bite of the pickle. According to SFIA, growth from 2020 to 2021 was the fastest among players under 24 years of age (21%). Both men and women are taking it up in droves. Pickleball has also been shown to be a wonderful workout. Recent scientific research has placed pickleball in the moderate intensity level exercise category, confirming numerous fitness-related health benefits. Pickleball will also improve balance and hand-eye coordination. It is also extremely social, another important factor in healthy aging and improved longevity. The pandemic also helped fuel the growth of this relatively new sport. Unlike many team sports and gym workouts, racquet sports allowed for “social distancing” and were considered safe not only outdoors, but indoors as well.

As with all sports, there are pluses and minuses in terms of your health. Pickleball clearly has activated a large segment of the population which is wonderful. This will lead to improved health and longevity. Racquet sports (especially tennis) have been shown, according to two recent large scientific studies, to be the best overall activity and/or sport in terms of improved longevity. The reasons are many- improved fitness, strength, agility, and even fall prevention. Also, the social element, which has been shown to be a critical part of healthy aging. The downside is a significant increase in injuries. In my orthopedic office, I am seeing more and more pickleball players every week. My specialty is knee disorders, but there is a wide range of injuries that can occur. I also believe that many of those are preventable. Common orthopedic injuries include strains and sprains (especially ankle), contusions, knee injuries including meniscus tears and ACL tears, shoulder tendinitis and rotator cuff problems, elbow tendinitis, muscle pulls (especially calf), and even fractures from falls. Wrist fractures are far more common in females, most likely related to weakened bones from osteopenia and osteoporosis, which is more prevalent in adult women. Serious eye injuries can also occur.

Certainly, the benefits of pickleball far outweigh the risks, which can be easily mitigated with some simple preventive measures. Here are my recommendations to stay out of the sports medicine office, and on the pickle courts:

• Warmup and stretch: Even before you step onto the court, you should warm up (jumping jacks or run in-place) for a few minutes to break a sweat. This greatly reduces the risk of muscle or tendon injuries. Next do both passive and active stretching of key muscle groups including shoulder, forearm/elbow, lower back, hamstrings, and calves. This is especially true for older athletes and anyone who has had prior injuries. Once on the court, do some light hitting for a few minutes before starting the game.
• Overall fitness: Fitness protects against injuries and improves athletic performance. Never rely on your sport for overall fitness. Your weekly workouts should include equal amounts of cardiovascular/aerobic training, strength training (including core), and stretching/flexibility. Balance exercises such as yoga tree pose (or even take up yoga) help with agility and fall prevention.
• Proper footwear: Wear sneakers specific for racquet sports. Running shoes are not appropriate as they do not have enough side-to-side stability and ankle sprains or falls will happen. Go to a local tennis shop for proper footwear and sizing. Also, unlike tennis, pickleball can be played if it is raining lightly or if the court is wet, something I do not recommend because of the higher risk of slipping and falling. Also, sometimes pickleball is played on a paddle tennis court, which has a gritty surface, and it is much easier to twist your knee.
• Eyewear: Consider wearing protective goggles. Rallies and volleys in Pickleball can be close-up and fast. Although serious eye injuries are more common in tennis than in pickleball, they can occur and are sometimes catastrophic. This is especially true in beginners or individuals who have not yet developed great hand-eye coordination. I strongly recommend protective eyewear.
• Get checked: For any individuals with medical conditions, check with your primary care physician to be cleared medically to participate in any new sport or fitness activity. This will significantly lower your risk of a medical issue that sends you to an emergency room.

I believe pickleball is here to stay. There are now professional leagues and tournaments, and even LeBron James has invested in a new Major League Pickleball team. Regarding my patients who sustained pickleball-related injuries, all were very anxious to get back to the new sport they love, and that is a very good thing. If you are looking for a new fun activity with plenty of health benefits and social interaction, give pickleball a try! Learn more at www.usapickleball.org

Nicholas DiNubile, MD is an orthopedic surgeon with Premier Orthopedics, specializing in sports medicine and knee disorders in Havertown, PA. He is a best-selling author of the FrameWork series of health and wellness books, served on the President’s Counsel on Physical Fitness and Sports, and has advised two U.S. Presidents in matters of health policy. He is an avid tennis player and is certified by the United States Professional Tennis Association (USPTA).

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Give yourself goals: Develop a plan and aim to make it part of your daily schedule. Whether you want to move more to combat the extra holiday indulgences, or just stay active for your mental health, start small. Take it one day at a time and soon enough you’ll find yourself with a healthy habit! By beginning with a fitness goal in mind you’re more likely to see success.

Create a home exercise space: Bring fitness indoors! Invest in some simple home gym tools like weights, a yoga mat, or even a mini elliptical or treadmill. If you don’t have enough indoor space for equipment, try some body weight resistance workouts using your furniture or a wall. During the winter months, your outdoor exercise may be limited, but there are plenty of ways to improvise activity while keeping warm.

Mix up your movement: High Intensity Interval Training (HIIT) is a great style of exercise that you can easily implement into your schedule. Equipment is not required, but optional, plus your workout can be as short, long, or intense as you need. For example, choose five exercises (like jumping jacks, lunges, mountain climbers, squats, and high knees in place) and spend 30 seconds or more on each, as quickly and intensely as you can. Keep it interesting and choose new exercises each round, add weights, or use a treadmill to run varying speeds. Once you get more used to it, adjust the timing and frequency of reps, and length of rest time in between sets. Intense cardio workouts like HIIT are challenging, but you’ll see results while never getting bored!

Casually burn calories: You’d be surprised at how many calories you can burn without working out. Stuck shoveling snow? See it as a great opportunity to work your arms and shoulders. Need to grocery shop before a snowstorm? Park farther away, walk briskly through the stores, and take the stairs when possible. Then when you get home, put on some upbeat music and have a dance contest with your kids. Making your daily to-do list more energetic can be fun and easy, and you will hardly notice the effort.

Don’t hibernate: Give your social life a workout too! Start a home exercise “club” with your friends, in person or virtually, and help each other reach your goals. Find a local batting cage, basketball court, or indoor field, and practice your skills. If you’re more into individual fitness, join a gym workout class like kickboxing, yoga, Zumba/dance, or spinning. It will extend your bluesy winter schedule well into the spring!

The key to any successful exercise program is to discover something that you enjoy. When you are having fun, it won’t feel like a chore, and you will be more likely to make it a habit. Whatever that is, set daily or weekly goals to complete it consistently!

To learn more ways to maintain your best health, visit us at premierortho.com. Contact us at 1-855-ORTHO24 to schedule an appointment.

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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.

The holidays are here! Between Thanksgiving and New Year’s Day comes plenty of extra hustle-and-bustle, along with the winter elements of cold, snow, and ice. The combination of more people doing more things in a colder climate, all in a hurry, can be a perfect recipe for an unfortunate holiday injury. This holiday season, be extra cautious to avoid the bite of injury bug with these simple tips:

Be afraid of heights, or at least, extra careful! Whether it’s removing snow off the roof or hanging holiday decorations, folks find themselves in some high places with greater frequency during the holiday season. Be sure to take care leaning out of windows, standing on roofs, and using ladders. The cold and ice can sabotage your footing and cause a nasty slip or fall. Fractures, concussions, and ligament tears are just some of the injuries caused by a fall from height. Be sure to have steady footing and handgrip when up high.

Ice and snow have been causing people to slip and fall since the beginning of time. We all have either done it or know someone who has gone down hard. Make sure you can see your terrain when moving in the ice and snow, especially at night. Proper footwear and posture are key as well. Be sure to avoid uneven surfaces, such as curbs, and when, possible exterior steps. Also, black ice can cause lots of damage to a speeding automobile. Whether on foot, bike, or car, slow down.

Premier Orthopaedics wants the people in the communities we serve to enjoy the holidays surrounded by family and friends, not suffering a sudden holiday injury. Hopefully, these short but vital tips keep you and your loved ones safe this season.

Dr. Hummer sees patients in our Glen Mills, Media, and Wilmington offices. To schedule an appointment, please call the office at 610-876-0347.

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Fall sports season is well underway. Football, cheerleading, soccer, cross country, and even fall baseball are all full tilt.

Despite taking all precautions, athletic injuries are inevitable. Let us review the most common injuries and best treatment options for your fall athlete.

Concussion:

Every fall athlete is at risk of concussion. Football is the most prominent sport associated with this injury, but every athlete is susceptible to this injury. Whether it is two soccer players colliding on a head ball or a cheerleader taking a bad tumble, head injuries can happen everywhere. This injury is not always immediately apparent, so it is essential for loved ones to keep an eye on their athlete after a blow to the head. Look for any changes in behavior including sleep. If you notice your athlete acting differently, complaining of dizziness, headache, vomiting, or has vision issues see a physician immediately.

Hand and wrist fractures:

Falls are common during the fall. Every athlete takes a tumble from time to time and instinctually extends their arms to break their fall. This can result in hand and wrist fractures, especially distal radius fractures. Depending on the severity and location of the break conservative options should attempted first. Splinting, casting, and braces are all viable conservative treatment options. If the fracture is displaced, breaks through the skin, or is complex, surgical intervention may be required. Your athletic trainer should discuss with you and your family treatment options based on the severity of the injury.

ACL tears:

Everyone has heard of ACL tears. Typically, the anterior cruciate ligament tears when an athlete twists too far or is involved in a collision. Sometimes the ACL can tear from just taking a bad step. There are three grades of ACL tear with the mildest being a sprain, and the worst being a full tear. Symptoms of a tear include swelling, pain, and instability. Treatment options depend on severity of the tear. Mild tears, or sprains, can be treated with bracing, rest, ice, and physical therapy. More severe tears will require surgical intervention. Surgery is usually done through a minimally invasive procedure. Your new ACL will either be tissue from your own body or a donation from a cadaver.

Ankle sprains:

Another common injury, ankle sprains occur in every fall sport. An errant leap from a cheerleader, a bad step on the trail during cross country, or two legs colliding on the soccer pitch all can result in an ankle sprain. Ankle sprains commonly occur when the ankle twists, rolls, or turns in an uncomfortable way which results in a stretching or tearing of the ligaments that hold the ankle together. Most sprains can be treated with the R.I.C.E. method (Rest, Ice, Compression and Elevation), along with over-the-counter pain relievers. More serious ankle sprains may involve a ligament tear or broken bone and should be evaluated by a sports medicine physician.

Fall sports offer student-athletes many great opportunities, but along with the thrill of victory comes the agony of injury. If you or a loved one suffers any of the above injuries and would like to be evaluated by Dr. Walsh, please call 610-520-6170 or visit premierortho.com.

The post Prevent Common Fall Sport Injuries this Season appeared first on Premier Orthopaedics.

Fall is in the air and the kids are back in school. Reading, writing, and arithmetic have returned along with the books and backpacks that make learning accessible to everyone.

But the weight of those books, combined with the accessories of childhood and adolescence – hoodies, phones, laptops, tablets, sports equipment, and lunch – can add up fast.

Here are a few tips to make sure your loved one isn’t packing too much on that back this fall.

1. Stress posture – Kids slumped over because of the weight of their backpack can cause injury. Make sure they are standing up straight. If they cannot stand up straight take some of the weight out of the backpack. We are talking about a child going to learn at school, not a pack animal. Too much weight can also have adverse effects on hips, knees, and ankles. Make sure the child is standing up straight when carrying any kind of weight, but especially a backpack.
2. Backpack fit – The most common mistakes when it comes to backpacks is fit. Make sure the straps are adjusted and fit well. The student should be able to put the backpack on and take it off easily. Also make sure the straps go directly over both shoulders. Anything less is incorrect.
3. Pack the backpack evenly – Like any other load you must carry it is easier if the weight is distributed evenly. Even if it takes some show-n-tell, be sure your student knows how to properly pack the backpack, so all the weight isn’t to one side.
4. Remove the additional weight – When all else fails remove the excess weight. Ask your doctor for a note requesting two sets of books. One set for locker and classes/school. Second set for home so your student doesn’t have to carry heavy books to and from school. Educators don’t want to put your loved one in a position to get injured any more than you do. Call, email or meet in person, to discuss creative ways to lower the backpack burden daily.

Back problems are for adults, not kids. Make sure your student is educated on backpack safety.

James Guille, M.D., is a pediatric orthopaedic surgeon and President of the Pennsylvania Orthopaedic Society. He sees patients in our Exton and Pottstown offices. To schedule an appointment, please call 610-792-9292.

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Bowling is a fun sport that can be enjoyed at all ages, amongst friends, or played in a professional tournament! However, whether you’re bowling leisurely or professionally, it’s important to understand the most common injuries associated with the activity and learn how to prevent them.

When bowling, the shoulder repeats fast swinging motions frequently, which can lead to shoulder tendonitis. The repetition of the bowling motion makes this injury very common, whether you’re a professional or amateur. Shoulder tendonitis can occur from improper technique, such as throwing the ball with too much force. To avoid this injury, players need to stretch their arm muscles. This will aid in preparing their shoulders for the repetitive swinging movement.

While it’s not as common as shoulder tendonitis, bowlers can suffer from wrist tendonitis. This typically occurs from the swinging and twisting motion of the wrist, which can cause sprains and inflammation in the wrist tendons. The best way to avoid this form of injury is by stretching and ensuring proper form when playing. If a bowler is feeling pain or discomfort in their wrists or is diagnosed with wrist tendonitis, it’s imperative that they rest to prevent further damage or serious injury.

“Bowler’s elbow,” also known as epicondylitis, is a common injury amongst professional bowlers. This is when the tendons in the elbow become inflamed due to the constant movement of their wrist, which puts strain on the elbow. This injury occurs from overuse and repetitive motions – specifically when bowlers swing and release the ball. Treatment for “bowler’s elbow” typically requires rest. However, in some cases, physical therapy and/or surgery may be needed.

“Bowler’s thumb” is another injury that occurs amongst experienced players, typically when adding spin to the ball or throwing it too hard. To avoid this injury, it’s important that players find a ball that best fits their fingers. Having a thumb hole that is too small will cause strain, resulting in an injured finger.

Kevin Walsh, M.D., is a non-operative sports medicine physician. He sees patients in our Bryn Mawr and King of Prussia offices. To schedule an appointment, please call 610-520-6170.

The post Four Most Common Bowling Injuries 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.

School is out and summer vacation is here! Many of us will beat the heat this summer in the water. Pools, oceans, lakes, rivers, and even ponds offer an oasis away from the sun’s broiling heat. But with water comes inherent risks. Obviously, swimming unsupervised or in dangerous currents can result in outcomes we do not want to imagine, but a series of lesser dangers lurk under the surface – one of them is head injuries.

Water-related head injuries can happen in a variety of ways and in numerous circumstances.

Let’s review some common ones and treatment options:

Ocean – Lets include all saltwater in this category.

The biggest risk here is neck and back injury from hitting the bottom. Every year some unfortunate folks down the shore bodysurf or dive into shallow water resulting in neck and spine injuries. When this occurs, it is best to get the victim out of the water and immediately call 911. Someone who has suffered this kind of injury must be assessed immediately by a physician.

Also, never jump off a structure (bridge or pier) into saltwater. Underwater hazards can result in catastrophic injury. Don’t do it!

Finally, take care when operating vehicles on the water. While fun, operating boats and jet skis under the wrong circumstances can lead to injury. Common injuries include whiplash, concussion, and fractures. Make sure you are aware of your surroundings and ride in/on the vehicle properly. Have fun but be careful.

Pools – There is nothing like a refreshing dip in the pool to cool off on a hot summer day. But just like the ocean many people hurt their head, neck, and spine hitting the bottom or side. Always know the depth of the water you are diving into and avoid going head first. If you or someone does hit their head call 911.

Concussions are a rather common injury in pools. Not only the result of hitting your head on the side or bottom but also contact with another person. Accidental kicks, knees or elbows to the head can cause concussions. And it isn’t just in backyard pools. We see this injury from some of our league or school swimmers who bump into a teammate or foe in the water. If this happens remove the person from the pool at once and alert the person in charge. Concussions can be slow or fast to materialize symptoms, so it is best to rest and evaluate.

We would be remiss to not mention one other source of head, neck and spine injuries that see an uptick during the summer months. Bicycles. More people ride bikes this time of year than any other. Whether it is a beach cruiser down the shore or the local group of kids in the neighborhood bicycle accidents can result in severe injury. Always wear a helmet and never wear flip flops or loose-fitting sandals while riding. Be aware of your surroundings, especially in traffic, and keep your phone away. Most bike injuries are minor but bad spills, accidents with pedestrians or other bikes, or cars, can lead to bad injury and should be treated by a medical professional.

It is our hope that this summer is relaxing and cool by the pool (or beach). But please keep in mind the risks and responsibilities that come with being in the water.

The post How to Prevent Head Injuries This Summer appeared first on Premier Orthopaedics.

This form of arthritis is commonly cause by an auto-immune disorder, meaning your body reacts to itself, opposed to osteoarthritis, which is caused by wear-and-tear. It occurs when the immune system attacks the cells and tissues.

“Juvenile idiopathic arthritis typically affects the knee, causing persistent joint pain, swelling, and stiffness. Symptoms are more prevalent in the morning,” says James Guille, M.D., pediatric orthopaedic surgeon and President of the Pennsylvania Orthopaedic Society.

If the child is experiencing symptoms with no pre-existing history of injury, they should seek medical attention. Diagnosis of juvenile idiopathic arthritis can be difficult since joint pain and swelling are caused by many other diseases and conditions.

“The condition is diagnosed through a process of exclusions, after examining an unremarkable health history and normal x-rays. Additionally, laboratory studies can aid in confirming the diagnosis,” states Dr. Guille.

“Treatment includes guided exercises provided by a physical therapist and over-the-counter anti-inflammatory medications,” explains Dr. Guille. “It’s important that the child upholds an active lifestyle and takes the medications to decrease pain and minimize potential joint damage.”

If left undiagnosed, juvenile idiopathic arthritis can cause other complications, like interfering with the child’s growth and bone development. Please seek medical attention if the child is suffering from joint pain, swelling, and/or stiffness.

Dr. Guille sees patients in our Pottstown and Exton offices. If you are interested in scheduling an appointment, please call 610-792-9292.

The post What is Juvenile Idiopathic Arthritis? appeared first on Premier Orthopaedics.