Category Archives: Injury Prevention

Injury Prevention, Sports Medicine

7 Mobility Exercises For Better Movement

Participating in rigorous physical activity and exercise is a privilege. Not to mention, it can reduce the risk of heart disease, stroke, type 2 diabetes, and high blood pressure. However, when it comes to maintaining that level of fitness, it is important to slow things down and focus on the foundation of functional movement, such as mobility exercises. The CDC also suggests that close to 14% of American adults have some kind of mobility issue that impacts their ability to safely walk and climb stairs.

Mobility Exercises For Better Movement

Mobility is often overlooked in favor of strength and cardio exercises, yet maintaining mobility is paramount for overall health and well-being. Whether you’re an athlete looking to improve performance or someone seeking to move more freely and comfortably, incorporating mobility exercises into your routine can make a world of difference. At Paris Orthopedics, we have put together seven effective exercises to enhance your mobility and promote better movement.

1. Cat-Cow Stretch

The cat-cow stretch is a classic yoga pose that promotes spinal mobility and flexibility. Start on your hands and knees with your wrists directly under your shoulders and knees under your hips. Inhale as you arch your back, lifting your chest and tailbone towards the ceiling like a “cow.” Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine, like a “cat”. Flow smoothly between the two poses for 8-10 repetitions.

2. Thoracic Spine Mobility

Your thoracic spine is the middle section of your spine. Poor thoracic spine mobility can lead to compensations in other areas of the body, such as the lower back and shoulders. To improve thoracic spine mobility, try the thoracic spine rotation stretch. Begin in a seated position with your legs extended in front of you. Cross one leg over the other and place the opposite elbow on the outside of the bent knee. Rotate your torso towards the bent knee, reaching the opposite arm behind you for support. Hold for 20-30 seconds, then switch sides.

3. Deep Squat Hold

The deep squat is a fundamental human movement pattern that can improve hip, knee, and ankle mobility. Stand with your feet shoulder-width apart and toes slightly turned out. Squat down as low as comfortably possible while keeping your heels flat on the ground and your chest lifted. Hold the bottom position for 20-30 seconds, focusing on deep breathing and relaxing into the stretch.

4. Shoulder Mobility

Desk-bound jobs and constant phone use can result in tightness and limited mobility in the shoulders. To address this, incorporate shoulder flexions into your routine. Start standing with a shoulder-width grip on a resistance band, broomstick, or like object. Keeping your arms straight, slowly raise the band overhead and behind you until you feel a stretch in your shoulders. Return to the starting position and repeat for 10-15 repetitions.

5. Ankle Mobility

Reduced ankle mobility can affect squat depth and overall lower body movement patterns. Improve ankle mobility with ankle circles. Sit on the ground with your legs extended in front of you. Point your toes and begin tracing circles with your feet, moving in both clockwise and counterclockwise directions. Aim for 10-12 circles in each direction.

6. Hip Circles

Hip mobility is essential for various activities, from walking and running to squatting and lunging. Perform hip circles to improve hip mobility and range of motion. Stand with your feet shoulder-width apart and hands on your hips. Begin by circling your hips in a clockwise direction, gradually increasing the size of the circles. After 10-12 repetitions, switch to a 

counterclockwise direction.

7. Hip Flexor Stretch

Prolonged sitting can lead to tight hip flexors, which can restrict hip mobility and contribute to lower back pain. To counteract this, incorporate a hip flexor stretch into your daily routine. Start in a kneeling position with one knee on the ground and the other foot flat on the floor in front of you. Gently push your hips forward while keeping your torso upright until you feel a stretch in the front of your hip. Hold for 20-30 seconds, then switch sides.

Mobility exercises can help unlock greater freedom of movement, leading to a more active and healthy life. At Paris Orthopedics and Sports Medicine, we understand how important mobility exercises are to keep you performing and injury-free. We are here to answer any questions you may have or to provide you with more mobility exercises. Check out our website or contact us at (903) 737-0000.

Injury Prevention, Sports Medicine

Osgood-Schlatters In Child Athletes 

Childhood is a crucial time for physical development and participation in sports. While sports offer numerous benefits, they can also come with the risk of injuries, particularly for growing bodies. Osgood-Schlatters disease (OSD) is one such condition that commonly affects child athletes, causing discomfort and temporarily altering their participation in sports.

Understanding the basics of OSD can help parents and children recognize the importance of prevention and seek appropriate treatment. At Paris Orthopedics, we aim to give you the information you need to stay healthy and avoid injury.

Understanding Osgood-Schlatter Disease

Osgood-Schlatter disease is a condition characterized by inflammation of the patellar ligament, which connects the kneecap (patella) to the shinbone (tibia). This inflammation occurs at the point where the ligament attaches to the tibia, leading to pain, swelling, and tenderness just below the kneecap. OSD is most prevalent in children and adolescents, typically between the ages of 10 and 15, during the peak of growth spurts. 

Causes And Risk Factors

The primary cause of Osgood-Schlatter disease is the rapid growth and development of bones during adolescence. As children go through growth spurts, the bones, muscles, and tendons may grow at different rates, leading to tension and stress on the patellar ligament. This stress, combined with repetitive use of the knee in activities like running and jumping, can contribute to the development of Osgood-Schlatters.

Certain risk factors increase the likelihood of developing Osgood-Schlatter disease. These include engaging in sports that involve running, jumping, or rapid changes in direction, such as soccer, basketball, and gymnastics. Additionally, children who are physically active or participate in intense training regimens may be more susceptible to OSD.

Symptoms And Diagnosis

The hallmark symptom of Osgood-Schlatter disease is knee pain, typically located just below the kneecap. This pain often worsens with physical activity and may be accompanied by swelling and tenderness. In some cases, a bony bump may develop at the site of the inflammation.

Diagnosing OSD usually involves a thorough physical examination by a healthcare professional. X-rays may be ordered to rule out other potential causes of knee pain and to assess the severity of the condition. While Osgood-Schlatter disease is generally self-limiting and resolves with time, proper management is essential to alleviate symptoms and prevent long-term complications.

Management And Treatment

The primary goal of managing Osgood-Schlatter disease is to relieve symptoms and allow the child to continue participating in physical activities while avoiding further stress on the affected knee. Conservative treatments for Osgood-Schlatters often include rest, ice therapy, and the use of over-the-counter pain relievers. In some cases, a knee brace or strap may be recommended to provide support to the patellar ligament. Education about proper warm-up techniques, stretching, and modifying activity levels can also help prevent symptom exacerbation.

Return To Sports And Long-Term Outlook

Most children with Osgood-Schlatters disease can return to their sports activities once their symptoms have subsided and their knees have fully healed. However, it’s essential to manage expectations and gradually reintroduce activities to prevent a recurrence of symptoms.

In the long term, Osgood-Schlatter disease does not typically result in lasting complications. As the child completes their growth spurt, the bones and tendons usually adapt, and the symptoms gradually resolve. However, it’s crucial for parents, coaches, and healthcare providers to work together to create an environment that supports the child’s physical development while minimizing the risk of injury.

Contact Paris Orthopedics

Do you have a child dealing with osgood-schlatters? Is it affecting their ability to participate in sports or their day-to-day mobility? It may be time to find an orthopedic provider you can trust. Paris Orthopedic and Sports Medicine’s board-certified physicians offer patients comprehensive orthopedic and musculoskeletal services. Our services include surgical and non-surgical treatments for sports injuries and a broad range of bone, muscle, and joint problems. For more information, visit our website to schedule an appointment or give us a call at (903) 737-0000.

Injury Prevention

5 Basics of ACL Health and Injury

The anterior cruciate ligament (ACL) is one of the four major ligaments in the knee joint. It is crucial in providing stability and preventing excessive forward movement of the tibia (shinbone) relative to the femur (thighbone). ACL health and injuries are common, especially in sports involving sudden stops, direction changes, or jumping. 

Understanding the basics of ACL health and injury can help individuals recognize the importance of prevention and seek appropriate treatment. At Paris Orthopedics, we aim to give you the information you need to stay healthy and avoid injury. 

Basics of ACL Health and Injury

What Is The ACL?

The ACL is a strong band of connective tissue deep within the knee joint. It connects the femur to the tibia and works with other ligaments, muscles, and tendons to maintain stability during various movements. The ligament consists of two bundles that work together to control the rotational and forward movement of the knee.

How Do ACL Injuries Occur?

ACL injuries typically occur due to sudden, forceful movements or impacts that place excessive stress on the ligament. Common mechanisms of injury include sudden stops or pivots, abrupt changes in direction, landing awkwardly from a jump, or direct blows to the knee. Female athletes, especially those participating in sports like soccer, basketball, and gymnastics, have a higher risk of ACL injury than males.

When an ACL injury occurs, individuals may experience a popping sound or sensation in the knee, followed by immediate pain, swelling, and instability. The knee may feel weak and give way during movement, making it difficult to bear weight or participate in physical activities. In some cases, associated injuries, such as damage to the meniscus or other ligaments, may also occur.

What Does Treatment Look Like?

Diagnosing an ACL injury involves a combination of medical history, physical examination, and imaging tests. The healthcare provider will assess the knee joint’s range of motion, stability, and overall function. Magnetic resonance imaging (MRI) may be recommended to evaluate the extent of the injury and rule out other knee conditions.

Treatment options for ACL injuries depend on various factors, including the severity of the injury, the individual’s activity level, and the presence of associated injuries. Non-surgical treatment may suit individuals with partial tears or those without high-demand activities. It typically involves physical therapy to strengthen the muscles around the knee joint, bracing to provide stability, and activity modification.

Surgical intervention may be recommended for individuals with complete tears or those wanting to return to high-demand sports or activities. ACL reconstruction surgery involves replacing the torn ligament with a graft, typically harvested from the individual’s hamstring or patellar tendon, or using donor tissue. The surgery aims to restore knee stability and allow individuals to return to their pre-injury level of activity with proper rehabilitation.

What Does Recovery Look Like?

Recovery from an ACL injury requires a comprehensive rehabilitation program. Physical therapy is vital in restoring strength, range of motion, and stability to the knee joint. The rehabilitation process typically includes exercises to improve flexibility, balance, proprioception, and gradual return to sports-specific activities.

How Can You Prevent These Injuries?

Preventing ACL injuries is crucial, particularly for individuals engaged in high-risk sports. Strategies for prevention include regular conditioning and strengthening exercises to improve lower limb strength and control, proper technique training for jumping and landing, and wearing appropriate protective gear. Additionally, maintaining good overall physical fitness, warming up adequately before activities, and avoiding overuse and fatigue can help reduce the risk of ACL injuries.

Learn More With Paris Orthopedics 

The ACL is a critical ligament in the knee joint, providing stability and preventing excessive forward movement. ACL injuries are common, particularly in sports involving sudden stops, changes in direction, or jumping. Understanding the basics of ACL health and injury empowers individuals to recognize the signs, seek appropriate treatment, and take preventive measures.

Are you interested in learning more about ACL health? Our team at Paris Orthopedics has an array of resources and information for you to use. Find out more by visiting our website or giving us a call at (903) 737-0000. 

Injury Prevention

8 Ways To Prevent Running Injuries

Looking for new ways to get outside this year? Running can feel hard on the body, but for many, the physical and mental health benefits far outweigh the potential risks. From shin splints and stress fractures to hamstring issues and Achilles tendonitis, there are numerous ways to encounter a problem, either during or after your run. However, our Paris Orthopedics team has devised a list of eight ways to prevent running injuries, keeping you active and exploring. 

Invest In The Right Shoes

Don’t let sticker shock deter you from investing in proper footwear. It’s best to visit a specialty running store to help you achieve the best fit for your body and needs. You should have a little wiggle room around the toes while your foot fits snugly in the heel. It’s also equally important to maintain your running shoes. Avid runners should replace their shoes every six months or every 400-600 miles.

Find The Right Path

High-quality, properly fitting running shoes will only get you so far. If possible, avoid running on concrete. Instead, opt for surfaces that absorb the shock rather than passing it along to your legs. Even asphalt is a better alternative if you can’t find grass, dirt trails, or a rubberized running track. But remember that a sudden change in the running surface can also cause injury, so transition over time versus all at once.

Spend Time Stretching

This may be obvious, but hands down, one of the best ways to prevent any bodily injury is to keep it loose and limber. The more flexible you are, the better your range of motion and the less likely you are to get injured. Stretch both before and after your run. You may also consider taking up yoga on days you don’t run to improve your flexibility and balance further.

Consider Strength Training 

Maybe you’re a runner because you don’t like traditional gym workouts, but the more powerful your muscles are, the better they can support your joints. Added benefits of strength training include improved muscle tone, endurance, and bone density. If the gym isn’t your thing, you can lift weights at home or use everyday household objects to help you build muscle.

Be Patient

If your goal is to run a 10K, but the furthest you’ve run is around the block, don’t expect to run six miles out of the gate. There’s no harm in taking it slow, especially when you’re starting. Starting with shorter runs and gradually increasing your distance over several weeks is the best way to prevent running injuries.

Check Your Posture

When you’re running, it’s easy to think about your legs and feet. But it’s also essential to pay close attention to your upper body. Get in the habit of checking your posture daily throughout your run. Are you staying upright with your shoulders back and relaxed? If not, raise your shoulders to your ears, then drop them down to a relaxed position. This can help you avoid lower back, neck, and shoulder pain and improve your breathing.

Keep Your Head Up

Maintaining your form is critical to preventing running injuries, including head positioning. Too far forward and you’ll experience neck and back pain; too far back and you may strain your neck muscles. Keep your head in line with your shoulders and hips. This is one of those running injuries that people tend to forget about in the process. 

Take Time To Rest

If you aren’t feeling 100%, consider skipping your run. Sure there are some days when you’ll have to talk yourself into getting out of bed for your morning run when the temperatures cool down, or maybe you stayed out too late the night before. But we’re talking about listening to your body when telling you it needs a break. Taking time off each week can help you avoid the most common running injuries and prevent fatigue when you push your body too hard or too fast.

 

Maintaining an active lifestyle is essential, but with it also comes the risk of suffering from a condition resulting from injury, disease, or the normal process of aging, disuse, or overuse.

Despite all of your best efforts to avoid them, the bottom line is that injuries can still happen–especially with the overuse and repetitive motion that occurs with frequent running. 

Schedule an appointment with Paris Orthopedics today if you are experiencing chronic pain or have injured yourself while running. Our team of experts specializes in diagnosing and treating running injuries and conditions, including knee ligament and tendon tears, ACL injuries, tendonitis, meniscus injuries, and more.

Injury Prevention

How Sports Nutrition Can Prevent Injuries

For athletes, injuries are always a concern. There are many ways to prevent this, but it can seem overwhelming to keep yourself healthy. Focusing on sports nutrition can be an effective way to make it less likely that an injury occurs. 

Learning More About Sports Nutrition 

Looking at sports nutrition analytically gives athletes the chance to see the direct correlation between the food they consume and their injury prevention. Focusing on linking strength, endurance, recovery, hydration to an athlete’s sports nutrition can be an excellent way to proactively prevent injury. 

Strength

When focusing on sports nutrition, it is important to see how various foods fit into the aspects of an athletes’ routine. Strength is a key component to preventing injury. To match strength, athletes must take in foods that support this growth. 

Protein is one of the main sources of fuel for an athlete. It acts as a way for your body to build new tissue and fluids. There are many ways to get protein into your diet. 

  • Poultry
  • Meat
  • Fish
  • Nuts 
  • Beans 
  • Various dairy products 

Once an athlete is able to grow their strength, their bodies will be able to support the activities and protect the muscle. The protein intake allows athletes to build this muscle. Incorporating protein into their sports nutrition is a proactive way to protect your body through strength. 

Endurance 

Endurance is important to an athlete’s ability to maintain their efforts throughout their performance. When athletes pay attention to the food that enters their body, they can work to incorporate ones that help maintain their stamina. 

Carbohydrates can contribute to this extended endurance. OrthoInfo explains the importance of carbohydrates in how the body converts sugars and starches into energy. This provides endurance and power for the high-intensity activities athletes perform. 

Carbohydrates can be found in many foods that athletes have access to. 

  • Fruits 
  • Vegetables
  • Pasta 
  • Bread
  • Cereal 
  • Rice 

By consuming carbohydrates, an athlete is able to enhance their endurance to prevent injury during physical activity. Preventative measures can mean equipping the body for its best performance to avoid fatigue that leads to an athlete injuring themselves. 

Recovery

While it is not a direct action of an athlete, recovery and what is consumed during that time prepares the athlete for their next activity. It is just as important for what happens at rest as what happens in motion. 

The Orthopedic and Sports Medicine Institute discusses the way post-workout recovery meals are the time when your body is repairing your muscles and building new ones. During this time, your eating should be focused on the following aspects: carbohydrates and protein. Just as they are important to strength and endurance, those two fuel sources can aid the recovery process as well. An important factor of recovery meals is paying attention to the energy exerted during a performance to ensure the foods the athlete consumes matches that to replenish. 

Hydration 

Hydration is one of the most important aspects of sports nutrition. Loss of water through physical activity creates muscle tension. While that is not a direct injury, it can cause your body to be prone to muscle strains, tears, and even bone fractures. Dehydration can also lead to heat exhaustion. With dizziness, fatigue, and headaches, an athlete may experience an injury as a result. 

The possible results of dehydration make water and other hydrating products essential for athletes in their sports nutrition.  While there are many sources of hydration, water is always considered the best option. Athletes can lose up to three quarts of water per hour. Everyone should consume at least two quarts of water per day, and athletes need even more than that. 

How to Stay Hydrated: 

  • Drink water in small amounts frequently during the times in between physical activity, not just when it is going on. 
  • Pay attention to how your body feels throughout the physical activity. 
  • Rehydrate after physical activity. 

 

The life of an athlete means constantly working towards injury prevention. Sports nutrition is an essential part of this process. Are you looking to prevent injury with sports nutrition? At Paris Orthopedics and Sports Medicine, we are here to answer any questions you may have. Check out our website or contact us at (903) 737-0000. 

Injury Prevention

4 Most Dangerous Winter Sports

As we move forward into the midst of winter, more people across the country participate in potentially dangerous winter sports such as skiing, snowboarding, and sledding. While in Texas, we may only get a chance to partake in winter sports during a vacation to a snowier region, it’s still best to be prepared for what harsh winter conditions may bring. The month of January is a national awareness month for the dangers of winter sports, including the risk of potential traumatic brain injuries. The risks associated with winter sports can be higher for those who only participate in winter activities once or twice a year. To provide more information regarding injury prevention and other statistics, we’re listing the top for most dangerous winter sports.

Skiing

Nearly 200,000 people were treated for winter sports-related injuries in 2018 in the United States alone. Out of all the most dangerous winter sports, injuries from skiing took the top spot, with an estimated total of 76,000 injuries. There are various types of ski injuries that land people in the hospital. Common injuries range from knee and joint issues to fractured extremities and even traumatic brain injuries. Many of these ski accidents can be attributed to the infrequency in which the sport is practiced. If you are only skiing once a year on vacation, it’s a good idea to prepare for the ski season with a general preseason conditioning program, in addition to double-checking the quality of your equipment and easing into the sports. Just because you may have ended last season on a double black diamond doesn’t mean that you should start your ski season where you left off. 

Snowboarding

While skiing may have the most injuries, snowboarding is not too far behind. According to the U.S. Consumer Product Safety Commission, there was a reported 53,000 injuries from snowboarding in 2018. Improper warm-up, falls, a lack of proper equipment and other reckless behavior on the slopes plays a significant role in what makes snowboarding one of the most dangerous winter sports. Even with practice and skill, accidents are always possible, which is why wearing a helmet is one of the top recommendations made by the American Association of Orthopedic Surgeons. While it is advised that all skiers and snowboarders wear a helmet, it may be even more important for the men who practice these sports. Reports have shown that male skiers are twice as likely to end up in the emergency room as female skiers, and male snowboarders are four times more likely to visit the ER than female snowboarders.

Ice Skating 

Ice skating may not immediately seem like a high-intensity sport, but when you consider the speed associated with sports like hockey, it becomes a little more clear as to what it is regarded as one of the most dangerous winter sports. Like most winter sports, both hockey and ice skating require special equipment that, depending on the fit and quality, can either promote or detract from the safety of the activity. With the proper training and equipment, injuries are not as common as in other sports, but when you only ice skate a few times a year and don’t have access to well-fitting or functioning equipment, accidents can occur.  

Sledding

Sledding may seem safe and easy fun, but the lack of control inherent in this activity can lead to collisions and injuries. Most sledding injuries occur in children aged 14 and younger, so it’s especially important to ensure that kids are supervised on the sledding hill. Because there aren’t any requirements when it comes to sledding equipment, taking time to monitor weather and snow conditions is an essential part of keeping children safe this winter.

In Case of Emergency

If accidents occur while participating in any of the listed dangerous winter sports, seek diagnosis and treatment from a sports medicine physician or an orthopedic doctor for any musculoskeletal injuries. For potential traumatic brain injuries, seek immediate treatment at the closest emergency room.

Consult an Orthopedic Specialist

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about sports-related orthopedic injuries, call (903) 737-0000 to make an appointment.

Injury Prevention

5 Ways to Prevent Injuries This Holiday Season

The holiday season is a time for family and friends to come together, give thanks, and celebrate, but unfortunately, it is also a time of year that we see an increase in injuries. According to the U.S. Consumer Product Safety Commission, doctors’ offices, emergency rooms, and other clinics see over 60,000 patients for injuries pertaining to simple holiday tasks, like decorating. Combine this with an additional 186,000 visits for injuries related to winter sports, and it becomes clear why it’s important to stay alert and take steps to ward off preventable accidents.

Nothing puts a damper on a holiday celebration like a sudden injury, so we’re sharing some of the best ways to prevent injuries this holiday season.

Watch Your Step

Even Texas is subject to overnight freezing temperatures during the winter months. Combining the wet winter weather with the occasional freeze can make for unexpected ice and slippery conditions. We know that a busy morning can mean rushing out the door, but we encourage you to take an extra moment to watch your step when you leave the house. Not only can falls cause new injuries, but they also can worsen old or existing injuries. Making sure you watch your step and look for ice is one of the best ways to prevent injuries this holiday season.

Wear the Proper Equipment

Whether you’re staying home for the holidays or going on a winter vacation, proper equipment is key in preventing injuries. The winter months bring unique weather conditions across the country, so it’s important to dress for these weather patterns. Make sure your footwear has traction on wet, slippery, or icy surfaces. When it comes to winter sports, having high-quality, well-fitting equipment is essential in keeping you safe. Get professionally fitted for sports like skiing and snowboarding, and always double-check that your gear is in good condition. 

Decorate Carefully

As we previously mentioned, decorating the house for the holidays is the culprit behind various injuries. Hanging decorations, stringing lights, and putting up trees may be some of your beloved traditions, but they can also be dangerous if you’re not paying attention. Prevent injuries this holiday season by ensuring your ladder is in good condition, using it properly, asking for help when needed, and saving the holiday drinks until after the decorating is complete.

Warm Up Muscles

If you are participating in any winter activities, make sure you warm up your muscles beforehand. Even if you have been skating, skiing, or snowboarding your whole life, it’s more than likely that you haven’t practiced the sport in at least a year. By starting back where you left off, you’re putting yourself in a position to injure yourself. Take time to warm up and ease back into any winter activity you haven’t practiced in a while.

Pay Attention to Previous Injuries

Colder temperatures may cause previous injuries or other muscles in the body to stiffen up, leading to increased discomfort in the winter months. While cold therapy is standard in caring for injuries, heat therapy may work better in these situations. Heating pads or warm towels can help loosen stiffness and improve circulation in areas subject to cold weather discomfort. Relieving this pain can also help prevent injuries this holiday season. When you feel loose and comfortable, you are less likely to strain other parts of your body, overcompensating for the areas of discomfort.

Consult an Orthopedic Specialist

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about how you can prevent injuries this holiday season, call (903) 737-0000 to make an appointment.

Injury Prevention

6 Ways to Protect Your Knees During Sports

If you are experiencing pain in your knees, or if you’ve already had a knee injury, taking steps to protect your knees during sports is an important habit to develop. The knees are one of the most commonly complained about joints in the body, and so many different types of sports rely on these joints to start, stop, and pivot. At Paris Orthopedic and Sports Medicine, our providers specialize in diagnosing and treating knee conditions of all severity levels, from sprains to torn ACLs. In this blog, we’re explaining some of the ways you can protect your knees during sports.

Effective Warm Ups & Cool Downs

If you’re running behind, or you’re just eager to get into the action, it can be easy to skip a warm-up and jump straight into the game. However, to preserve the health and longevity of your knees, thorough warm-ups and cool-downs are essential in protecting your knees and other muscles in the body. Prior to the game, match, or outing, take a few extra moments to warm up your body and stretch. Even a couple of minutes can help protect your knees during sports.

Take Your Time

Whether you’ve been injured and are returning to your sport, or you’re coming in from the off-season, it is important to take your time getting back into shape. As much as you may think you can lift the same amount of weight or run the same amount of mileage, it’s a better idea to start small and then work your way up. Focus on conditioning and adding weight slowly to help strengthen any muscles and avoid future injuries.

Change Up Your Routine 

Knee injuries are common in runners, but you may feel forced into running on an injury if you are training for a marathon or race. You can avoid overworking by changing up your training routine with other activities that aren’t so hard on the knees, like cycling or swimming. Both of these activities are excellent for building endurance and strengthening muscles so you can keep training without putting as much stress on your knees.

Use the Proper Equipment

Improper or faulty equipment can lead to injuries in any sport, so if you’re recovering from an injury or actively working to protect your knees during sports, your gear should be in good condition. This includes wearing proper footwear and also investing in knee braces or wraps if necessary.

Don’t Under-Estimate the RICE Protocol

RICE, an acronym for rest, ice, compression, and elevation, is the baseline for caring for injuries. While an orthopedic specialist should look at persistent pain, swelling, or tenderness, minor injuries, as well as recovering injuries, can always benefit from this tried and true protocol.

Keep Communicating with a Professional

If you are working to protect your knees during sports, working with a trainer, physical therapist, or one of the specialists at Paris Orthopedics can help you stay active while remaining healthy. Injuries should be examined on a case-by-case basis, so it’s important that you receive personalized care and instructions before returning to your sport. Contact a staff member at Paris Orthopedics today for any questions about knee injuries or recovering injuries.

Consult an Orthopedic Specialist

The Paris Orthopedics and Sports Medicine team is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about how you can protect your knees during sports or other activities, call (903) 737-0000 to make an appointment.

Injury Prevention

Exercising Through Pain: When to Keeping Going and When to Rest

Whether you’re new to working out or if you exercise regularly, it’s likely that you’ve experienced some form of pain. When it comes to fitness, the saying “no pain, no gain” is commonly used, and while there is some truth to this, it’s also essential to stay in tune with what your body needs. Sometimes it can be difficult to distinguish when your body should rest and when you should push through the pain to achieve your fitness goals. Because each body is unique, there’s no one size fits all answer when it comes to exercising through pain, so we urge you to review the following factors to decipher when to keep going and when you should rest.

Check-in with your body

Many athletes credit pushing past the pain of working out to create a breakthrough in their fitness goals. Both weight-bearing and cardiovascular exercise inflict stress on the body to help build endurance and strength. While exercising, some of the immediate “good” pain you may feel is commonly referred to as “the burn,” or you may become winded. It’s important to check in with your body throughout your workout, as you may also feel a burning sensation if your form is incorrect, which can lead to injury. It’s also important to slow down or rest if you feel lightheaded or dizzy while exercising.

Exercising through pain: when to keep going

After a workout, it’s normal to feel sore. Soreness is a product of microtears that allow your muscles to become stronger and larger. While it may feel like you are too sore to do anything after a particularly strenuous workout, it’s OK to exercise. In many cases, exercising may actually help you feel less sore. Pain after working out, including soreness or mild joint pain, can also be lessened or avoided by decreasing your resistance, the number of reps, or adjusting your form.

Exercising through pain: when to rest

Any “burn” you may feel while working out should be gradual and subside after the workout concludes. This means that any sudden, sharp, or persistent pain acts as a sign that it’s time to stop. This type of pain indicates injury or possible injury and can occur with overuse or incorrect form. If you experience any nagging, sharp, or sudden pain, take some time to rest, ice the area, and take an over-the-counter anti-inflammatory medication. If the pain persists after this recovery period, it may be time to contact a specialist at Paris Orthopedics. You should also consider contacting us for:

  • Pain that prevents you from moving a body part or decreases your range of motion.
  • Pain in an area that was previously injured or where you’ve had surgery before.
  • Pain that accompanies deformity or massive swelling.
  • Constant pain or pain that worsens in severity.
  • Pain that also has pressure or bruising in the area.
  • Intense pain that causes nausea or vomiting.
  • Pain that is accompanied by fevers and chills.
  • Pain that interferes with your sleep or keeps you up at night

Avoiding painful exercise

The best way to avoid exercise-induced injuries is to start at your own pace and skill level and check with your doctor before starting a new exercise program. If you’re new to working out, it’s probably not a good idea to jump straight into CrossFit. Take time to learn the proper form in all activities, and then slowly increase the intensity, resistance, or duration of your workout over time. If you have past injuries, be mindful of certain exercises that may be too hard on your body. Activities like swimming, Pilates, or yoga are low impact but can still target the whole body. Whenever you start a new exercise program, we recommend that you start with an instructor to help ensure that you’re practicing with the correct form. 

Consult an Orthopedic Specialist

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about pain while exercising, call (903) 737-0000 to make an appointment.

Injury Prevention

7 Common Winter Sports Injuries

The winter season is full of various sports and activities to participate in. Whether it’s snow or ice, these seasonal sports give us something to look forward to in an otherwise cold and dark season. When it comes to winter sports, it’s easy for us to try and pick up where we left off last year without easing back into it, and being this overzealous can often lead to injuries. Even day-to-day activities can become compromised by snow and icy and cause an increase in visits to the E.R. Today we’re examining some of the most common winter sports injuries, and what you can do to prevent them from happening to you and your family.

1. Ankle Sprains and Fracture

It is estimated that around 25,000 people sprain their ankle each day, so it’s not surprising that this is one of the most common winter sports injuries. Ankle injuries typically occur while moving on slippery or uneven surfaces, so whether you’re playing a sport or simply walking down an icy sidewalk, it’s easy to see why winter weather can cause an increase in ankle sprains and fractures. 

If you injure your ankle, it’s a good idea to elevate the injury and to use ice packs to bring the swelling down. Although it may not seem too serious, it’s imperative that you keep weight off of the injury to avoid more serious issues down the line.

2. Concussion

Although helmets are not mandatory when it comes to winter sports, we highly recommend the use of them. Concussions can occur at any point in the year, but sports such as skiing, snowboarding, and ice skating definitely carry the risk of head traumas. In addition to wearing a helmet, ensure all of your winter equipment is in good condition before heading out.

3. Knee Injuries

Knees are used to absorbing the shock of most of our day to day activities like running and walking, but winter sports like skiing can put even more pressure on our knees as well as their joints and ligaments. To avoid falls that can put your knee in a compromising position, make sure that you’re practicing the safest technique that your sport requires. Lessons can teach the foundations of any sport that can ultimately prevent future injuries. 

4. Dislocated Shoulder

Both skaters and skiers are at risk of dislocated shoulders. This injury can occur when you fall from high heights, like after going off of a ski jump, or if you hit a hard surface like ice. If you dislocate a shoulder, it’s important to seek medical attention right away to prevent more serious issues such as a frozen or immobile shoulder. Paying attention to the weather forecast, and staying mindful of your experience level can help prevent injuries like dislocated shoulders.

5. Spinal Injuries

Spinal injuries can be painful, scary, and disruptive to your life. High-intensity sports carry a higher risk of spinal injuries, but even sports like sledding can cause back problems and injuries, especially when you’re snow tubing down a lope face-first. Avoid unforeseen obstacles in the snow by making sure you know your surroundings. It’s also a good idea to avoid engaging in any winter sport on your own.

6. Skier’s Thumb

Skier’s thumb occurs when a ligament is torn in the thumb. Skiing is one of the only winter sports that require regular use of the hands and the wrists while incorporating the use of poles, which makes this the second most common skiing injury behind knee sprains. 

7. Broken or Dislocated Elbow

Elbow injuries can occur when the elbow is impacted in a fall, or if it’s overused. If you use your hands and outstretched arms to break a fall, it’s not uncommon to push your elbow joint out of its normal position, causing a fracture or dislocation. Avoid muscle fatigue and strain by taking multiple breaks and letting your body recuperate after a long day out on the ice or in the snow.

No matter what winter sport you decide to participate in this year, make sure you take the necessary precautions to avoid these common injuries. A fresh blanket of snow might make us want to get out as fast as we can, but it’s important to go at your own pace and to warm up your muscles before strapping up your ice skates or ski boots. 

Consult an Orthopedic Specialist

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about the risks or injury prevention of your favorite winter sport, call (903) 737-0000 to make an appointment.