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Arthritis and Exercise

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You can manage arthritis with exercise.  This article from Krames staywell “http://ssov3.staywellsolutionsonline.com/Conditions/Orthopedics/Arthritis/LivingWith/1,2406” will explain the benefits of exercise if you suffer with arthritis.

We all know the importance of exercise and the benefits regardless of age or physical condition.  If you endure arthritis pain, regular, moderate exercise (within your own personal limits) is crucial.  Exercise can decrease joint pain, increase flexibility, strengthen muscles to reduce stress on joints and improve endurance.

The following tips will help you jump start and follow through with and exercise program –

  • Don’t overdo.  Start slowly.
  • Perform stretching exercises which improve flexibility and range of motion.  A physical therapist can help you get this process underway.
  • Once you have adapted, you may be able to move on to weight training and endurance activities such as walking, swimming, cycling, yoga, cross country ski simulators, or elliptical trainers.
  • Aquatic therapy is strongly recommended by physical therapists.  Lap swimming, walking or jogging in the water, and water aerobics decreases the amount of weight borne by the joints and can be very useful.
  • Change up your exercise routine!  Perform a variety of exercises on different days – this will help avoid overuse injuries and encourage you to stay on track with your exercise program.

Strong Muscles Help Relieve Joint Pressure

Begin a weight training regimen and decide which exercise is right for you.  Free weights, weight machines, elastic resistance bands or resistance training will encourage strong muscles surrounding the joints and will help alleviate pressure of the cartilage and bone.

Consult your Doctor

Always consult your doctor before you start an exercise program.  Blue Ridge Orthopaedic and Spine Center offers the area’s top specialists, physical /occupational and hand therapist’s, who will diagnose and customize a treatment program designed for you the patient, and your individual needs.  To schedule an appointment please contact our specialists @ 540.347.9220 or visit our website @ www.broava.com.

Top Notch Therapists!

PhysicalTherapists7342322_sBlue 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

Five Tips for an Awesome Race

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:

  1. 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.
  2. 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.Bodies in Motion 5k Race 2012
  3. 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.
  4. 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.
  5. 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

Control Cholesterol Now!

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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.

It’s March Madness! Prepare Yourself!

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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.