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What’s So Special About PHYSICAL THERAPY?

 

pt-month

October is NATIONAL PHYSICAL THERAPY MONTH and it’s a time when we honor the special people on our PT team. Where do we begin?

First, let’s look at the definition of Physical Therapy: the treatment of disease, injury, or deformity using various methods of massage, manipulation, temperature, and/or exercise.

pt-hot-pack     hand-therapy-northern-beaches-sydney    pt-exercise    pt-elec-stim

Ok, well that’s sounds simple enough, doesn’t it? Maybe not … let’s take a look at how long it takes to become a Physical Therapist. It’s a path of SEVEN YEARS minimum. Typically a bachelor degree is required with a concentration in biology, anatomy, kinesiology, or a similar study in the sciences. Then, after an impressive GPA achievement, a high GRE score, an interview process, and referral recommendations, the candidate is accepted into a physical therapy program of studies for three years. There are even specialties within the field; a few are geriatric, sports rehab, hand, industrial, aquatic (check out our aquatic therapy pool), and vestibular. By now, you probably understand it’s not a simple path to this career, although it’s a rewarding one.

pt-pool

A Physical Therapist is an expert in the treatment of neuro-musculoskeletal disorders and pain relief. More important, they are educators in helping you understand your body and how to avoid injury after the healing process. Typically at a first appointment, your PT may perform a number of things including an assessment evaluation, discussion of your issue, take a medical history, check your ROM (range of motion), balance, and muscle strength. In therapy they may use modalities such as heat/ice, ultrasound, massage, electronic stimulation, and/or hands-on treatment. You’ll be given a series of exercises with instructions to perform at home that will help you heal and strengthen.

Pain Concept.

The number of visits needed will vary upon your condition. The most important and critical instruction to remember is that YOU are the key to YOUR  recovery. You play an important role in this process. Compliance with your home exercises and following the number of recommended visits to your Physical Therapy appointments will benefit your healing and speed your recovery.

So now you know why we love our Physical Therapy staff. We are grateful to them for all they do to keep us healthy and strong!  The commitment of Sarasota Orthopedic Associates is to get our patients back on their feet, back to work, back in the game, and back to life.  For more information or an appointment, go to our website at www.SOA.md or call us at 941-951-2663.  We have four convenient locations and offer same day appointments when needed.

SHOULDER INJURIES IN GOLF

golfer-in-pain

Shoulder injuries are common in golfers. Stresses on the shoulder are different from other sports because each shoulder is in opposition when swinging the club. The forward shoulder stretches across the body with the trailing shoulder raised and rotated. This leads to different complications in each shoulder.

In addition, the rotator cuff muscles are placed under stress as they are a major force in providing power and control of the swing. The leading, non-dominant shoulder is most commonly injured. It is placed into an extreme position during the backswing causing impingement, or, pinching of the rotator cuff. This condition causes inflammation and rotator cuff tears. The placement may also put stress on the shoulder joint and cause tears of the labrum (a stabilizing structure in the shoulder).

golf-shoulder-pain-injury

Pain may be felt in the shoulder or upper arm at various phases of the golf swing, or following play, often when the arms are overhead or at night. Injuries to the shoulder may be sustained from a poor golf swing, a mis-hit, or from overuse. Golfers can develop tendinitis and tears in the rotator cuff from a combination of poor mechanics and the repetitive motion of the golf swing.

Prevention

While many golf injuries occur due to a combination of overuse and poor technique, a lack of conditioning and flexibility also contribute to injuries and pain. Tips:

  • Rest between playing to prevent overuse injury.
  • When in discomfort, decrease the amount of time you play.
  • Shorten your back swing and turn more through the hips & waist.
  • Refine your swing to decrease force on the shoulder joint; pro lessons will help.
  • Exercise when not on the course to improve flexibility.
  • Warm up with brief cardio and stretching to decrease injury.

Treatment

  • Shoulder pain should be treated initially with rest or decreased playing time.
  • It’s best to completely avoid playing until pain is resolved.
  • Nonsteroidal anti-inflammatory drugs may be helpful over a brief timeframe.
  • Icing over 24-48 hours may support relief.
  • Range of motion exercises should improve flexibility.
  • If pain persists beyond 7-10 days, consult your physician.

A sports medicine physician can examine the shoulder and obtain x-rays or an MRI to determine the cause of injury. Most injuries are treated with rest, anti-inflammatories, and/or physical therapy. Bursitis and tendinitis may be treated with a cortisone injection. For pain that continues despite a thorough treatment program, surgery is an option to consider. Recent advances in arthroscopic surgery allow repair of most injuries through minimally invasive techniques, enabling quick return to your game and minimizing downtime.

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Steven Page, MD is an Orthopedic Surgeon with a specialty in Sports Medicine at Sarasota Orthopedic Associates. He is Fellowship Trained and Board Certified. Dr Page serves as a Team Physician for the Mustang football team at Lakewood Ranch High School. The commitment of Sarasota Orthopedic Associates is to get our patients back on their feet, back to work, back in the game, and back to life. For an appointment go to our website at www.SOA.md or call 941-951-2663.

Pssst … Come closer … We need to talk about an embarrassing problem

stress-incontinence

Do you find yourself talking to your friends about how you used to be a runner? You may have run 5k’s, Half Marathons, and even a full 26.2, but now you haven’t run in years because you know when you do, you are going to experience urinary leakage somewhere along the way? You are not alone. One in every 3 women experience this problem, which Physical Therapists call stress incontinence.

Stress Incontinence is a condition where a person experiences involuntary expulsion of urine when pressure within the abdomen increases suddenly, as in coughing, sneezing, jumping, or running. Stress Incontinence is not related to psychological stress, but it can add a significant amount of stress to our lives. It can be so embarrassing it becomes debilitating. It can keep us from wanting to move, much less exercise, compounding the problem. When we become less active we lose our previous fitness level, we get depressed, eat more, and gain weight, making harder to do the things we want to do. It’s a vicious cycle, and it happens to So. Many. Women.

Unfortunately, due to the frequency of its occurrence, stress incontinence is joked about amongst friends and accepted as a normal occurrence of aging and post-partum bodily changes. But just because it’s common doesn’t mean it’s normal, and it doesn’t have to continue to be a part of your life.

The answer is simple. Exercise. Knowing which exercises and how to do them without increasing the problem can be more difficult. That is where physical therapy comes into play. Just as with any other muscular injury/dysfunction, physical therapy may help you regain control of the muscles being affected by stress incontinence: your pelvic floor.

Your pelvic floor is a network of muscles that SHOULD act like a taut trampoline, holding your abdominal organs up inside and resisting increases in abdominal pressure even when coughing, sneezing, jumping, or running.  When this network of muscles loses its tone, (due to 9 months of continuously building pressure or any other cause) it descends and can start to act more like a hammock. When muscles are too lax they aren’t as strong and don’t contract as well.

What would I do in physical therapy to help with urinary leakage problems?

  • Exercises for postural correction that put your pelvis and therefore, the muscular network that is your pelvic floor, in a better position for functional strengthening
  • Learn how to complete core strengthening/stability exercises without increasing intra- abdominal pressure
  • Learn specific types of breath work and the connection between the diaphragm and pelvic floor
  • Learn how to control intra-abdominal pressure whenever possible
  • Learn how to properly complete a Kegel using the right musculature, and how to progress incorporating them while engaging in functional activities
  • Create lifestyle changes to decrease frequency/urge for urination; for instance, nutritional changes and scheduled voiding times
  • Learn voiding positions that decrease intra-abdominal pressure to avoid worsening of symptoms

It takes one bold move. You have to start talking about your symptoms of stress incontinence outside of your social circle. Talk about it with someone who can help. There are many different resources. While your primary care physician, OBGYN, or urologist, may have suggestions for how they can help with this issue, they may not be aware of physical therapy as an option. Physical therapy is less invasive than many medical treatments available, and it makes sense to start with the simplest, least invasive method to get you back on track.

You were a runner … You can be that runner again. Let us help you get there. At Sarasota Orthopedic Associates our commitment is to get you back on your feet, back to work, back in the game and back to life. With four locations and same day appointments when necessary, our team of physical therapists and orthopedic physicians treat people of all ages. Learn more about us at www.SOA.md or give us a call at 941-951-2663. Appointments may also be made on our website.

Source: Jennifer Clarkson, DPT, L/CNMT is a Doctor of Physical Therapy at Sarasota Orthopedic Associates, as well as a Licensed Massage Therapist with certifications in Neuromuscular Therapy and Integrated Pregnancy Massage.

jennifer-pt

 

 

Eating Well On the Road

healthy-snacks

Today our blog features an article from United Healthcare and their publication “This Week’s Healthy Inspiration”.

How many of you are traveling frequently? Or have a long commute? Or heading off on a road trip? Don’t let traveling for work or pleasure put you on a crash course with an unhealthy, fast-food diet. ‘Nowadays, you can eat a healthy, balanced, calorie-appropriate meal no matter where you travel,’ says Elisabetta Politi, nutrition director at Duke University Diet and Fitness center. To eat better on the road, Politi suggests:

  • Take healthy snacks with you. Stock a cooler with cheese, pre-cut vegetables, yogurt and other good foods to munch on while in transit. Pack a bag with individual portions of low-fat popcorn, trail mix, energy bars, nuts or dried fruit.
  • Drink more water. Avoid the sugar of soda and other soft drinks that add empty calories. Don’t think that diet sodas and artificial sweeteners are any better because some studies find they may actually increase appetite. If you crave a sweet drink, try a little low-fat chocolate milk.
  • Pick healthy menu items. Opt for lighter fare like salads, grilled sandwiches and wraps when possible, an option easier to do now that many restaurants either post or can provide their food’s nutritional information. If you must indulge, choose small portions or share larger ones to help limit intake.
  • Eat a good breakfast. Always start a travel day with a healthy meal to help balance out what may come later. If your overnight hotel room has a refrigerator, load it the night before with cereal, low-fat milk, yogurt and fruit so you can start the day right.

The commitment of Sarasota Orthopedic Associates is to get our patients back on their feet, back to work, back in the game, and back to life. We have four convenient locations and offer same day appointments when needed. Call us for an appointment at 941-951-2663, or visit our website at www.SOA.md where you may also make an appointment or obtain more information.

For the Ladies: HIGH HEEL HAZARDS

high heels louboutin high heels2

We know, we know. We can already hear you saying, “But I love my high heels”. Aesthetically, high heels make the shape of a woman’s leg more appealing yet it seems the prettiest shoes are the most dangerous. Unfortunately, high heels are the poorest shoe choice for your health, propelling your entire body out of alignment, and altering your gait. What’s a girl to do? We’re not suggesting you become a fashion “don’t”, however there are some things you should ponder before buying your next pair of high heels.

First, some facts:

  • Every day in the US, there are over 28,000 ankle sprains.
  • 55% of those go untreated as “just a sprain”.
  • An untreated sprain may lead to future instability, early arthritis, exercise difficulty, and balance issues
  • High heels pull the muscles and joints out of sync with the rest of your body, causing back and knee pain.
  • 42% of women 25-49 years of age wear heels daily; 34% of women over 50 wear them as well.
  • In 1986, 60% of women wore heels daily; that has decreased today to below 39%. Women are now opting for more comfort and there are many well- known brands offering sophisticated choices.
  • A 1” heel puts 22% of body weight on the ball of your foot; a 2” heel places 57% of your weight; and a 3” heel puts a whopping 76% of your body weight on the forward foot. Ouch.

high heel

So, how can you be fashionable and healthy at the same time? Some tips:

  • Avoid wearing high heels on a daily basis; vary your shoe choices to rotate heel heights.
  • When wearing heels, limit wear to 4 or 5 hours at a time.
  • Limit heel height to 2”; if you need more height, choose a platform with an incline of a couple inches. A “kitten” heel (a one inch, tapered skinny heel) is a fashionable alternative.
  • Avoid pointed toe boxes that squeeze your toes together; if you want a pointed look, make sure your toes have room in the toe box before the shoe tapers (a pointy toe high heel may cause ingrown toenails).
  • Our feet tend to expand as the day progresses so purchase shoes later in the day for the best fit.
  • Perform daily calf stretches.
  • Shoes that are too large may cause blisters from friction when walking; leather insoles will help keep your foot from sliding inside the shoe.
  • Choose a thicker heel rather than a skinny stiletto for better balance.
  • Many savvy shoe brands are making dressy flats so why not opt for a pair?

If your feet or ankles have suffered the wear and tear of time in high heels, the physicians at Sarasota Orthopedic Associates can help get you back on your feet. We have convenient locations in Sarasota, Lakewood Ranch, Venice, and Bradenton and are able to accommodate same day appointments when needed. For more information go to our website at www.SOA.md or give us a call at 941-951-2663. Our commitment is to get our patients back on their feet, back to work, back in the game, and back to life.

Sources: American Podiatric Medical Association; American Osteopathic Association; Medical Daily; Women’s Health

What’s That Sound? SNAP, CRACKLE, POP

knuckle cracking

It’s a question most orthopedic surgeons get asked on a daily basis: “My joint pops…is that normal?” Like most things in life, if it’s not broke (or hurting), don’t fix it. An acute injury resulting in an audible “pop” is different from a situation such as a hip “popping” for years. Popping, cracking, or crunching of joints is quite common and often nothing to be too concerned with, especially if it is not causing discomfort or affecting one’s activities. Here are some need to know tidbits on joint popping and cracking.

What Causes This?

  • Numerous theories and causes exist including ligament stretching, tendons snapping, nerves subluxing, or bubbles forming within the joint. A recent study investigated the bubble theory using MRI videos to propose the mechanism by which “cracking” your knuckles results in a negative-pressure event which draws synovial fluid into the joint, thus leading to the subsequent pop. Why does it feel good to crack a knuckle? Thoughts are that the pressure phenomenon within/around the joints stimulates certain receptors which allows for muscles to relax. Another theory suggests natural painkillers (endorphins) are released with such activity, which may explain why it can be a difficult habit to break.
  • Other things must also be taken into account when discussing the cause of noise around a joint, such as prior injuries, surgeries, hardware/implants around the joint, and other accompanying symptoms. It is quite common for someone who injures their ACL to feel or hear a “pop” from the ligament rupturing. This must be taken in a different context from the chronic, painless popping that someone may experience around their knee cap from soft-tissue issues.
  • Lastly, arthritis can commonly be accompanied with crunching or cracking sensations and as long as it is not resulting in increasing pain or swelling, it is something that can be observed. Some older style knee/hip implants may result in noises (e.g. squeaking), and if you were experiencing this, it would likely be best to visit with your orthopedic surgeon to check the status of things and make sure the components were not wearing out in an abnormal fashion.

Should I Be Concerned?

In general, if the popping/cracking around a joint is not causing pain or swelling to occur or interfering with your function or activities, there shouldn’t be much concern. Studies have looked at whether or not cracking your knuckles would lead to arthritis, and to date, no such correlation has been shown. That said, it is generally recommended that one not perform such activities too frequently or on purpose as there have been reports of joints/knuckles becoming loose from habitual cracking. In addition, habitual knuckle crackers have been shown to develop hand swelling (not from arthritis) and decreased grip strength which can lead to decreased manual function. Nodules can also form from such activity, and this may cause cosmetic concerns for certain patients.

Common Areas to Experience It

Any joint can develop it, but perhaps the most common areas to experience it are in the hands, knees, spine, and shoulders.

  • As already mentioned, knuckle cracking is a common occurrence.
  • With regards to the knee, the anterior aspect often experiences popping/crunching from the patellofemoral joint (knee cap). This can be from mild softening of the joint, but most of the time it is from soft-tissues in the area (e.g. plica, fat pad) that simply release themselves during motion.
  • Similar to the knuckles in the hand, the facet joints and other muscles/ligaments around the spine are prone to popping.
  • The spine is a complex unit with numerous muscles, joints, discs, and ligaments contributing to its stability. Chiropractors make a living out of therapeutically popping, cracking, and aligning patients’ backs, so why would you get too concerned with your back popping if you’re not having any discomfort with it?
  • Lastly, the AC joint of the shoulder almost always develops arthritis, but rarely causes too much pain or functional limitation. Popping over this portion of the shoulder with no other symptoms is quite common. On the contrary, patients with symptomatic instability or arthritis in the shoulder joint proper will almost always have pain or issues with their function accompanying this, and would thus be treated differently to the above mentioned scenarios.

Summary

Painless popping around joints is an issue that one should hardly ever get too concerned with. If popping occurred from an acute injury or there were other symptoms being experienced in addition to it, then a visit with your orthopedic surgeon would be recommended at that point. Otherwise, keep up what you are doing and don’t let some painless noise around a joint stress you out.

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Trevor Born, MD is an orthopedic surgeon with a specialty in sports medicine. At Sarasota Orthopedic Associates our commitment is to get our patients back on their feet, back to work, back in the game, and back to life. We have four convenient locations and offer same day appointments when needed. Visit our website at www.SOA.md or call us at 941-951-2663 for an appointment. Appointments may also be made via our website.

 

UNLOCKING YOUR BODY’S FULL POTENTIAL FOR GOLF

golfing-on-golf-course

Golf is a sport appreciated by people of all ages and abilities. Everyone who plays would like to hit the ball farther and more precisely without low back or neck pain which increases the enjoyment of the game and the longevity of their playing career.

The key to unlocking the full potential in any participant’s golf career lies within that persons “drive” to get their body stronger and more mobile. Improved strength and mobility have the ability to create longevity in anyone’s career whether they are a professional athlete or working at a desk job. The primary area of concern for golfers is becoming stronger and more mobile at the hips, trunk, and thoracic spine. The thoracic spine is an area that is often overlooked in golf as it requires a significant amount of rotation to complete the golf swing. When we create strength and mobility throughout these specific areas, we protect our body from injury and create what every golfer needs, power. Power increases the force we generate when striking the golf ball and allows us to drive the ball farther.

Unfortunately, our bodies are habitual and their worst habit is finding ways to take the path of least resistance; they compensate for our shortcomings. Often times the source of low back and neck pain in golf comes from faulty swing mechanics due to immobility at the hips and thoracic spine. Simply put, the best golfers are able to rotate freely from the hips and thoracic spine, minimizing the risk for injury and pain. Golfers who are less mobile in these areas compensate during their swing, which results in excessive motion through their lumbar/cervical spine and hips and they experience an increased incidence of pain in these areas.

The good news is that improving the strength and mobility in these key areas of our body is much simpler than one might think. With the help and guidance of a Physical Therapist, or strength and conditioning specialist trained in human performance, one can achieve an improved, pain free golf swing. This will allow you to enjoy playing pain free golf for many years to come and might even help lower your handicap!

Sarasota Orthopedic Associates treats people of all ages at four convenient locations and offers same day appointments when needed. We are a comprehensive orthopedic facility including Physical Therapy, Occupational Therapy, and Aquatic Therapy. Visit our website at www.SOA.md  for more information. Our commitment is to get our patients back on their feet, back to work, back in the game, and back to life.

Source: Austin Jensen, PTA, LMT, CSCS is part of the Physical Therapy team at Sarasota Orthopedic Associates who earned his BS degree in Exercise Science and Health Promotion from Florida Atlantic University in 2011, Physical Therapist Assistant degree from Keiser University, CSCS Certification from the National Strength and Conditioning Association and is also a Licensed Massage Therapist.

Mini-Meals Vs. Three Squares a Day

mini-meals

Eating small, frequent meals can take the edge off your appetite. But which is better for controlling your waistline – eating three squares a day or grazing?

Do you find yourself in the employee break room every day at 4 pm because the pretzels, chips and candy bars are calling to you from the vending machine? Even though you had a healthy and nutritious lunch, you can’t seem to resist the temptation because you’re hungry again and waiting until 6 or 7pm for dinner seems like an eternity!  You’ve heard varying advice but wonder which is better for controlling your waistline – eating three squares a day or having smaller, more frequent meals?

Actually, it depends. Many people eat three nutritious meals a day and have no trouble maintaining their weight. But studies have suggested that grazing (eating smaller amounts of food more frequently) can make it easier to maintain or lose weight.

Eating four to six small meals each day can take the edge off your appetite. This makes it less likely you’ll binge on fast food or empty calories. And some research has shown that more frequent, smaller meals may help increase your metabolism.

Mini-meals may have health benefits, along with making it possible to fit into your blue jeans. Research has shown that this eating pattern may contribute to lower cholesterol levels and better blood sugar control. That means added protection from heart disease and type 2 diabetes – two conditions also linked to obesity.

Smart grazing tips

That being said, your mini-meal choices still have to be nutritious to count. If you are not careful, more meals can easily turn into more calories per day. In the end, total calories are going to count, no matter how many meals you eat.

If you decide to try eating mini-meals for weight control, keep the following tips in mind:

  • Keep a food diary so you can keep track of your calories. Eating more meals is not permission to overeat. After all, calories from even small snacks and meals can add up quickly.
  • Use mypyramid.com guidelines set by the U.S. Department of Agriculture to help guide you on reasonable serving sizes.
  • Eat whole foods instead of processed foods. A mini-meal is just that – a smaller version of a larger meal, not an excuse to eat junk food. Go for things like a bowl of soup, a large rice cake with natural peanut butter, half a sandwich, yogurt and fruit, a hard-boiled egg and raw veggies, or whole-grain crackers and low-fat cheese.
  • Plan ahead. Don’t get caught at the vending machine. Keep your kitchen or work place stocked with nutritious options.
  • Make sure your mini-meals balance out. Choose from the various food groups (meat, poultry, fish, beans, eggs and nuts, grains, fruits, vegetables and dairy) to get protein, carbohydrates and a little fat.

Almost all nutritionists agree that the most successful formula for maintaining a healthy weight includes:

  • Portion control
  • Balance of calories consumed versus calories burned off
  • Exercise
  • Daily breakfast
  • Regular eating pattern (whether that means three or six times/day)
  • A healthy balance of complex carbs, lean protein and healthy fat
  • A good night’s sleep

In the end, do what you feel works best for you. A good eating plan is only as successful as the person who is able to stick with it.

Source: Thank you to Fleet Feet Sarasota and United Health for sharing this article with us!

POKEMON GO? OR NO?

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By now you’ve likely heard of the new craze, Pokémon Go. So what’s all the fuss about and why would you want to participate?  We admit at first blush, we had no interest but then we got to thinking this could be a good thing … even a healthy thing if done correctly. Say what?

Some history first. The original Pokémon appeared a little over 20 years ago for the video game device, Game Boy. The internet was just being developed at that time and not accessible to most. Pokémon was based on a coming-of-age tale hidden in a theme of “collecting” bugs while travelling through caves, cities, and forests to battle monsters on the Game Boy device. The designer of the game, Satoshi Tajiri, was an enthusiastic insect collector with a passion for Japanese monster movies, thus his inspiration.

Fast forward to today, and the theme still resonates with hundreds of shapes and sizes to reflect those odd little critters you see on your smartphones. A player creates their avatar to go in search of, and collect, Pokémon at PokeStops and PokeGyms while tossing PokeBalls and hatching PokeEggs. In fact, in Japan, they love the anime so much that there are posted real cartoon figures at locations across the city and tourists seek them out for pictures. But wait, we digress.

This new Pokémon Go is not a couch potato game as it was in the 90’s. To be successful at the game, you need to get outside.  Wow … fresh air.  Then you have to move. Double wow … exercise! We like that idea. Pokémon Go is a virtual game via avatar combined with having  you in the real world.  You must physically walk around to find the little creatures and you must walk a specified number of steps to level up.  It’s more complicated than that and you’ll need to google it and download an app if you want to join, but this game is being played by people of all ages and not going away anytime soon. Some people are playing in groups and some are using it to meet new friends. Some are teens and some are seniors. Some are competitive and some are just enjoying the fun and exercise.

PokemonGo

So why are we writing about this on an orthopedic blog? Well … people are getting hurt. Here are some safety tips:

  • Pay attention to WHERE you are. There have been cases of people being lured to locations only to be robbed; take your quest with a buddy or in a group. Be safe.
  • Look up! Don’t keep your eyes glued to your smartphone while walking in search of Pokémon. Consider this habit in the same dangerous category as texting while walking. Use the app in vibration mode so you can enjoy your surroundings while you walk, yet get an alert when you’re near a capture.
  • Finally, and here is where we can help … many people participating in Pokémon Go haven’t exercised regularly or even at all; they end up suffering problems with their legs, knees, and feet. Our caution is to begin slowly and don’t overdo it just as with any exercise.

If you do overextend yourself on a Pokémon Go journey, or if you take a nasty spill, give us a call at 941-951-2663. You may also go to our website at www.SOA.md to schedule an appointment through our home page at the green button. We have four convenient locations and offer same day appointments when needed. The commitment at Sarasota Orthopedic Associates is to get our patients back on their feet, back to work, back in the game, and back to life. Enjoy the journey and be safe!

NEED MOTIVATION TO EXERCISE? — How About Lowering Your Cancer Risk?

exercise

A recent study found that increased levels of exercise and physical activity have a direct impact on lowering the risk of 13 cancers. These include esophageal, liver, lung, kidney, gastric, endometrial, leukemia, myeloma, colon, head/neck, rectal, bladder, and breast cancers.

The findings indicated three factors that contribute to lowering cancer risk. They are:

  • Estrogen – studies show these levels are lowered in physically active women.
  • Insulin – active people typically have lower levels of insulin; that alone is a cancer risk factor.
  • Inflammation – a general risk factor according to the study.

The research indicated that “median” activity level was defined as just over two hours per week or one hour of intense activity per week; the median age of participants was 59. Overall, the researchers were able to conclude that either length of activity results in a 7% decreased risk of cancer.

This is great news and supports the popular and increasing quest to get out and MOVE!

What are some other things we can do to lower our cancer risk?

  • If you smoke, STOP! A 2014 study determined that smoking a pack of cigarettes a day can cut 10 years from a person’s life. Even second-hand smoke is harmful.
  • Maintain a healthy weight; obesity is a factor in 14% of cancer related deaths. Have you heard the phrase, “Plant Your Plate”? The American Institute of Cancer Research suggests two-thirds of your plate should come from plants: fruits, vegetables, grains, and beans.
  • Decrease your alcohol consumption, although red wine has been shown to have heart healthy benefits. More than two drinks a day can cut your lifespan by 20 years.
  • Stress can become the foundation for overindulgence in bad habits like smoking, overeating, alcoholism, or drug abuse. Methadone and cocaine users die at an average age of 42. Try to “shake it off” instead with meditation, yoga, and movement.
  • Sunscreen should be applied even on a cloudy day when the sun’s rays are still harmful but not felt. It’s possible to get a painful sunburn at the beach even on a cloudy or windy day!
  • Regular screenings like prostate and mammogram tests may help detect early, treatable problems.
  • Know your family history. Some conditions are genetic and knowing how to combat them and may make a difference. “Knowledge is Power”.

Exercise-and-diet

Why not make it a point to do something wonderful for yourself today … adopt a new attitude … eat healthy, move those bones and muscles, and most of all, take care of yourself!  Sarasota Orthopedic Associates can help when those bones and muscles don’t feel the way they should. We have four locations and offer same day appointments when needed.  Call 941-951-2663 for an appointment.  You may also schedule an appointment  online from our website at  www.SOA.md … just click on the green button.

 

Sources: JAMA Intern Med 5/16; National Institute of Health; Medscape