Blue Ridge Orthopaedic and Spine Center offers the area’s finest specialists in physical, occupational and hand therapy.Our rehabilitation team works exclusively in the treatment of orthopaedic conditions. Using evidence-based treatments, we work hard to restore full functionality. Created specifically to meet your orthopaedic needs our facility includes:
- Physical therapy
- Occupational and hand therapy
- Spine Center
- Orthotic lab and orthopaedic bracing
- Aquatic physical therapy
- Medical nutrition
- Massage therapy
Our therapy protocols are developed and implemented under the close consultation and supervision of our physicians. We create a customized program to meet your specific needs. To speak to one of specialists please call 540.347.218 or visit us @ www.broava.com
We’re counting down to ready-set-go with the second annual Bodies in Motion 5k and 10k races, and the 1 Mile Fun Run. The event kicks off at 8 a.m. on Sunday, May 19. Have you registered yet? If not, there’s still time! Click here to register via the Bodies in Motion 5k & 10k website.
Once you’ve registered, it’s all about being ready. Whether you’re prepping for Bodies in Motion or another race, here are five tips that will help you get the most out of your race day:
- Take it easy. The week before your race is a good time to slow down and go easy with your workouts. Give your body a chance to rest up and be at its best by race day. You’ll still want to get some runs in, but keep them short and snappy. Nothing long and tiring.
- Get hydrated. Spend the day before the race priming your body with plenty of water. It’s also good to avoid alcohol and caffeine the day before a race or big run. Sure, your morning cup of coffee is fine. But, try to resist that double espresso in the afternoon. Your body will thank you come race day.
- Stick with your tried-and-true shoes. Now is not the time to be breaking in a new pair of running shoes, no matter how great they look on your feet. Stick with the shoes you’ve been training with, and leave the new shoes for after the race. That will give you plenty of time to break them in gradually.
- Eat a normal breakfast. Resist the temptation to load up on a “special” breakfast. Instead, stick with what your body is used to, whether that’s a bowl of cereal and fruit, or a three-egg omelet with bacon and hash browns.
- Warm-up and stretch. Before the race, spend 20 minutes warming up your muscles and stretching out your legs. A brisk 20-minute walk will do wonders for loosening up your running muscles. Follow your warm-up with a round of leg stretches, and you’ll be ready to go when the race begins.
We’re proud to be a sponsor of the 2013 Bodies in Motion 5k & 10k, and are looking forward to seeing you bright and early on Sunday, May 19. It should be a great day of running, fun and community. And, all for a good cause too! All proceeds will go to the Blue Ridge Community Foundation, which will then direct funds to local nonprofits and charitable organizations in need of support. Their goal is to raise more than $25,000 for local organizations in need. We’ll be there to help out. Will you join us?
Click here to learn more about the race: Bodies in Motion 5k & 10k
Cholesterol is a waxy, fat-like substance made in the liver and other cells. The body needs some cholesterol in order to function properly, but needs only a limited amount. LDL, also known as “BAD” cholesterol, can cause buildup of plaque on the walls of arteries. HDL, also known as “GOOD” cholesterol, helps the body get rid of bad cholesterol in the blood. You can avoid cardiovascular disease and damage to the arteries with diet and exercise to decrease LDL and increase HDL.
Blue Ridge Orthopaedic and Spine Center offers a key component of comprehensive healthcare – Medical Nutrition Therapy. Medical nutrition therapy can improve the health and quality of life for those with a variety of conditions and illnesses. Making a few small changes in your diet now may make a world of difference in your medical future. Our registered dietician is here to assist you in making healthy lifestyle choices. We provide this vital service by indentifying your nutritional deficiencies and imbalances, and customizing a nutritional program you can easily implement at home.
What you eat affects how you feel!
Let our specialists develop a nutrition plan for a healthier, happier, you!
Please call 540.347.9220 to schedule an appointment or simply for more information.
Do you play hard? These injuries are the most common injuries in basketball.
- Finger Jams – Finger joint pain and swelling from an impact injury which can lead to dislocation, fractures and ligament tears.
- Hamstring Strains - Excessive stretch or tear of muscle fibers and other related tissues. Pain can be moderate to extremely heavy in the back of the leg just over the knee.
- Patella Tendonitis – Also known as jumper’s knee. This injury is caused from overuse from repetitive overloading of the extensor mechanism of the knee. Most commonly, pain is felt with an aching feeling in the anterior knee. May lead to complete tendon tear which requires surgery.
- Achilles Tendonitis – Inflammation and pain of the large tendon in the back of the ankle caused by overuse.
- Shin Splints – Commonly found in athletes that run often. This condition is characterized by pain in the lower part of the leg between the knee and the ankle.
- Ankle Sprain – A partial or complete tearing of the ligaments in the ankle.
Here are a few tips from orthoinfo.aaos.org to help keep you safe!
- Maintain you’re fitness. Be sure you are in good physical condition at the start of basketball season.
- Make it a part of your routine to warm up and stretch. Research studies have shown that cold muscles are more prone to injury.
- Hydrate. Even small levels of dehydration can hurt you’re athletic performance. Drink 24 ounces of non-caffeinated fluid 2 hours before exercise.
- Use of proper equipment. Shoes, ankle supports, knee and elbow pads, mouth guards, and safety glasses are all critical equipment tools to arm yourself with.
- Ensure a safe environment. Make sure courts are free of debris that can be hazardous when playing.
- If you are injured make sure all signs of injury are gone before returning to play.
- Prevent overuse injuries. Limit the number of teams you play on in a season. When playing on more than one team you are at risk for overuse injuries.
Blue Ridge Orthopaedic and Spine Center offers the most comprehensive care under one roof. Whether you need to be seen for sprains, strains, or other serious sports injuries our team of specialists can help.
We will help you achieve your goals of getting back in the game!
Call us today at (540) 347-9220 to schedule an appointment with one of our specialists.
While we can’t stop the snow from coming, we can certainly prepare ourselves and keep our backs healthy! We all know snow shoveling can be a hassle. It can also be a pain in the neck. Literally! Every year, thousands of people seek medical attention at emergency rooms after injuring themselves while snow shoveling. Follow these spine saving tips while shoveling.
- Start early. If the forecast calls for a lot of snow, start shoveling before the storm is over. It’s easier to clear small amounts of snow. And, you’ll be less likely to strain your back lifting shovelfuls of heavy, wet snow.
- Dress for the weather. Hats and gloves and coats will keep you warm. Layers will help, since you’re likely to warm up once you’ve started. But the most important piece of clothing is what you wear on your feet. Choose rugged boots or shoes with soles that grip slippery surfaces well.
- Stretch and warm up. It may seem silly, but a quick stretch to warm up your muscles will help prevent injuries.
- Choose the proper snow shovel. A shovel with a curved handle or an adjustable handle will minimize painful bending, try slightly bending your knees and flex your back 10 degrees or less.
- Avoid tossing snow over the shoulders. Try pushing the snow rather than lifting. If you must lift the American Academy of Orthopaedic Surgeons recommends: “Lift it properly.” Squat with your legs apart, knees bent and back straight. Do not bend at the waist!
- Keep your loads light and manageable. One full shovel can weigh as much as 25 pounds.
- Pace Yourself. Shovel small amounts of snow. Take a break from shoveling every 10-15 minutes. Use this time to continue stretching your muscles.
If you do pull a muscle, strain your back, or slip and fall Blue Ridge Orthopaedic and Spine Center can help. Some injuries can be treated at home with rest and ice. Others may require medical care. When in doubt – or, if you’re still hurting several days after an injury – call us at (540) 347-9220. Our team of physical therapists and orthopaedic surgeons will work with you to diagnose your injury, plan your recovery and get you back to good health!
We’ve all heard the phrase feed a cold and starve a fever. But, what about back pain? Should we rest our sore backs, or strengthen them with exercise?
The answer is usually a little of both. 
Rest first
If you’ve just pulled or sprained your back, a few days of rest are probably a good idea. Avoid activities that trigger pain or further stress your sore back. But, don’t get too comfortable. After a day or two, it’s best to get moving again.
Note: Some back conditions may require longer periods of rest. Our spine specialists can help you identify the best rest and recovery routine for your back pain. Contact us if you have questions about your back pain: 540-347-9220 or info@broava.com.
Then, get moving
After a day or two of rest, it’s time to get back on your feet and stretch those sore back muscles. Start easy, with some basic stretches. Then, move on to some low-impact exercises. Eventually — after several days or weeks — you will want to move on to back-strengthening exercises, which will help reduce back pain in the future.
Not sure where to start? Our physical therapists are here to help.We will work with you to identify the source of your pain, plan your recovery, and develop a stretching and exercise routine to strengthen your back. Contact us to get started: 540-347-9220 or info@broava.com.
Basketball is a great game for all ages. It also puts a lot of strain on your body, no matter how old you are. The sudden starts and stops, quick direction changes, and jumping—all on a hard surface like wood or blacktop—can lead to muscle strains. Be sure you take these factors into consideration when you warm up before a basketball game or practice.
The Livestrong blog offers these simple but effective ways to get loose before hitting the court.
1) Aerobic warm-up
A short jog around the court or some jumping jacks will increase your heart rate. Continue warm-up until you break a light sweat.
2) Static stretching
A key part of most warm-ups, stretching is particularly important for basketball. Your stretches should allow your muscles to lengthen, and special focus should be given to the legs. Static stretching combined with an aerobic warm-up will result in an effective pre-hoops regimen.
3) Dynamic warm-up
This approach combines stretching and aerobic exercise into one routine. Stretches aren’t held, but rather the body moves continually, elevating the heart rate while loosening up the muscles. Raising your knees up to chest level while running, is an example of a dynamic warm-up element.
A great workout routine starts with great preparation. Our sports medicine and physical therapy specialists can help ensure you’re starting your exercise routines out right. Want more information? Contact us today!
Running can be a very beneficial part of a workout routine. However, like most exercises, if not done correctly or with proper preparation, a good run can do more harm that good.
Many people associate running with putting stress on lower extremities, like knees and feet. While that’s true, running also puts a lot of stress on your back. Here are some tips from Spine-Health to help make sure a painful lower back doesn’t sidetrack your running.
- Warm up properly before you run. This post offers a few tips on stretching and preparing for a run.
- Stretch your hamstrings regularly—twice a day is good—to minimize stress across the low back
- Muscle toning and strength training will help your back—and your entire core—stay strong.
- Wear comfortable, supportive shoes. This article from the American Academy of Podiatric Sports Medicine offers guidance on proper running shoe selection.
- If possible, run on softer surfaces, like a rubber track or dirt/grass. Avoid running on cement if at all possible—it is harder than even asphalt, and the harder the surface, the more punishment your body must absorb.
Of course, you should always consult with your doctor before starting or making drastic changes to your workout regimen.
Are you experiencing pain from having pushed your workout routine a bit too much? Our team can help. Contact us and we’ll be happy to talk to you.
Almost two dozen local runners interacted with Jennifer Wilkins, PT, from Blue Ridge Orthopaedic and Spine Center at a recent seminar on how to recognize and treat running injuries. Hosted by Old Town Athletic Club, the event spotlighted common runner injuries, proper stretching techniques, and how to select the proper footwear
The four most common running injuries, according to Wilkins: Achilles tendonitis, plantar fasciitis, lliotibial band syndrome, and patellofemoral pain. Focusing on the hip, knee and foot areas by strengthening surrounding muscles, stretching appropriately, and getting proper rest can help prevent all of these common injuries.
Once an injury has occurred, many runners overcompensate, which can end up worsening the initial problem. “Stay balanced and work both sides of the body in case of an injury,” Wilkins recommended. “Also, do not over-train yourself. Listen to your body and take a break to allow proper healing”.
Stretching: before and after
Stretching should occur both before and after workouts. Ideally a runner should warm up with a brief, slow run, and then stretch before beginning the workout. Once the workout is finished, a short cool-down run should be completed, following by stretching. Without stretching, muscles will tighten over time and injuries can occur. Alignment is key to proper stretching.
Proper footwear is very important—and that starts with picking the right shoe. Runners with high arches do not have good, natural shock absorbers, and 90% would benefit with a shoe insert, Wilkins said. Low-arched individuals may need comfort in the toe area if they are toe to heel runners.
Rotating shoes often also is key, Wilkins said. “Shoes should be replaced throughout the year. My strategy is to divide body weight from 75,000 and that will equal how many miles a pair of shoes should ideally be used for,” said Wilkins. She also recommended purchasing two pairs of shoes to alternate between runs to allow decompression and time for the shoes to dry out completely.
Running barefoot?
What about running barefoot or lightweight shoes? It takes a long training program for one to run barefoot or use the lightweight footwear comfortably and safely, Wilkins cautioned. They do not have the normal support of regular running shoes, but a runner can always train appropriate and strengthen the surrounding muscles in the foot, knee, and hip to adjust to the barefoot lifestyle.
Both Blue Ridge Orthopaedic & Spine Center (BROAVA) and Old Town Athletic Club offer wonderful resources for runners. BROAVA provides customized physical therapy programs for athletes and weekend warriors alike, and the Old Town personal training team can craft the perfect workout program for you.
Ready for a good run? Come join us at the inaugural Bodies In Motion 5K on Saturday, May 20, 2012. The run is a fundraising event for Fauquier’s high schools and several local nonprofits, including The Fauquier Food Bank, Boys & Girls Club, and the Fauquier Clinic.
