June 16, 2025

When You Shouldn’t Walk It Off After an Injury

by The Center for Advanced Orthopaedics Powered by MedVanta

“Just walk it off.” We’ve all heard this before – or maybe you’ve even told yourself this – after a tumble or injury. Maybe you rolled your ankle while jogging or your child tripped and twisted a knee during a game. Perhaps you jumped up to grab something off a shelf and landed funny.

There are many reasons people choose to walk it off. Pride or embarrassment might make you hesitate to admit you’re hurt. You might worry about medical costs or feel too busy to slow down. But ignoring the pain could lead to further problems.

Injuries are inevitable during sports and in life and many people assume their injuries are minor. Some injuries are minor and heal on their own, but every injury should be treated as serious at first to prevent long-term damage.

Pain is your body’s way of telling you something isn’t right. Whether it’s a minor accident at home or a sports injury, knowing when to see a doctor or health care specialist can help prevent long-term issues.

Read on to learn more about the risks of ignoring pain and what to do instead of walking it off.

The risks of ignoring pain

Pain isn’t something to brush off. It’s your body’s built-in alarm system. Ignoring that signal might cause more damage to your body, especially if the injury involves bones, muscles, tendons or ligaments.

If you try to tough it out, here’s what might happen:

• Worsening injuries: Minor injuries can sometimes mask more serious problems. What seems like a simple sports injury, such as a sprain, could actually be a torn ligament or even a broken bone. The same goes for orthopedic injuries from falls or accidents around the house.
• Compensatory injuries: When one part of your body is injured, other parts might try to take over, which can cause new injuries. For example, if you limp due to an ankle sprain, your other leg, hip or back might overwork, leading to additional strain or injuries.
• Slower healing: The longer you wait to address an injury, the longer it can take to heal. Ignoring an injury means it may take more time to get better.
• Chronic pain: Pushing through an injury might lead to chronic pain. When injuries don’t heal properly, it can lead to chronic pain, weakness or arthritis in the affected joint.
• Mental health impact: Untreated pain can affect your mood and well-being. Chronic pain is linked to depression, anxiety and lower quality of life.

Common injuries you shouldn’t ignore

It’s easy to dismiss minor pain as part of the game, but some injuries may require a trip to your provider, urgent care or emergency department (ED). Here are some of the most common injuries you should never ignore:

• Sprains and strains 
• Stress fractures
• Fractures (broken bones)
• Dislocation
• Tendon and ligament tears
• Concussions

What to do instead of walking it off

Instead of pushing through pain, it’s important to listen to your body and take care of the injury. Here are immediate steps to take, using the RICE method:

1. Rest: Give your body time to recover. Do not put weight on the injured area or participate in physical activities that could worsen the injury.
2. Ice: Use an ice pack to reduce swelling and numb the pain. Wrap it in a cloth to avoid frostbite and apply it for 15-20 minutes at a time.
3. Compression: To help control swelling, use an elastic bandage or wrap but make sure it’s not too tight.
4. Elevation: Keep the injured area elevated above the level of your heart to reduce swelling.

For pain relief, take an over-the-counter (OTC) anti-inflammatory medication, such as ibuprofen. If these measures do not control pain, that’s a sign you should seek medical advice.

Conclusion

Ignoring pain might seem like a good idea at the moment, but it can make your injury worse. It’s important to listen to your body and get help when you need it. Whether you have a sprain, fracture or concussion, early treatment can help you heal faster and avoid problems in the future.

See your healthcare provider or a CAO Specialist if you’re ever in doubt about your injury.

Minimize Risk. Maximize Performance.

At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

For more tips, injury prevention tools, and personalized training plans, reach out to us at MedVanta: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

Also Available: VantaStat – Quick Access Musculoskeletal Care

Injured or hurt? Thinking of going to the ER or urgent care? Save time and money.

VantaStat connects you, your staff, and your members to top-tier orthopaedic specialists when & where you need it most. 7 days a week, 365 days a year. Just call 844-Vanta365 (that’s 844-826-8236).

May 19, 2025

Snapping Hips: Why Your Hips Sometimes Click or Pop

by The Center for Advanced Orthopaedics Powered by MedVanta

Have you ever stood up and stretched your legs, then heard a click, pop, or snap coming from your hip? You’re not alone. Many people experience this strange sensation called “snapping hip” while doing normal day-to-day activities. Others experience it during vigorous exercise. In fact, about 5-10% of the population experiences snapping hip. While the snapping sound can be a little unnerving, it’s usually not a cause for concern. However, if you’re experiencing pain, weakness, or swelling, you should consult an orthopaedic specialist.

Understanding the Anatomy of a Hip

The hip is one of the largest and most complex joints in the body. It’s a ball-and-socket joint, where the head of the femur (thigh bone) fits snugly into the acetabulum (the cup-like part of the pelvis). Around the joint are muscles, tendons, ligaments, and bursae (small fluid-filled sacs that reduce friction).

When something in that structure rubs, catches, or shifts over another part, it can make a clicking, popping, or snapping sound.

The technical name for this condition is Snapping Hip Syndrome (SHS), also known as coxa saltans or dancer’s hip, especially since it’s common in dancers and athletes. According to the NIH, women seem to experience SHS more than men. There are three main types of snapping hip, and each has its own cause.

External Snapping Hip

This is the most common type of snapping hip. It happens when a tendon or muscle, often the iliotibial (IT) band or gluteus maximus, slides over the greater trochanter, a bony bump on the side of your thigh bone.

You’ll likely notice:

• A snapping or popping sound on the outside of your hip
• It often happens when walking, running, or climbing stairs
• It might or might not be painful

Why it happens: Tight or overused muscles in the hip and thigh can increase tension on these tendons, especially during repetitive movement.

Internal Snapping Hip

This type occurs deeper inside the hip, often caused by the iliopsoas tendon (a major hip flexor) snapping over a bony ridge in the pelvis or the femoral head.

You may feel:

• A click or pop in the front of the hip
• A snapping sensation when standing up from a chair or lifting the leg
• A deep ache or discomfort in the groin

Why it happens: It’s often due to muscle imbalances, tight hip flexors, or overuse, especially in activities like running, martial arts, or gymnastics.

Intra-articular Snapping Hip

This version is less common but can be more serious. The snapping sound comes from inside the joint itself, and is usually caused by something abnormal like:

• A labral tear (damage to the cartilage rim around the socket)
• Loose bodies (small fragments of bone or cartilage floating in the joint)
• Hip impingement or arthritis

In this case, you might experience:

• Clicking or catching deep inside the hip
• Pain with movement or weight-bearing
• Decreased range of motion

Why it happens: Intra-articular snapping usually results from injury, degeneration, or structural abnormalities and requires medical evaluation.

When Is Hip Popping a Problem?

Here’s the good news: Most of the time, a popping or clicking hip is harmless, especially if it doesn’t hurt.

But there are times when it’s worth seeing a healthcare provider, especially if:

• The popping is painful
• Your hip feels unstable or weak
• You experience swelling, stiffness, or reduced range of motion
• The sensation came on suddenly, especially after an injury

Ignoring symptoms could lead to more serious issues like bursitis or a labral tear, so it’s best to check in with a medical professional if anything feels off.

Preventing and Treating Snapping Hip Syndrome

The treatment for a clicking hip depends on the cause, but here are some general tips that can help:

Stretch and Strengthen

Tight muscles are often the culprit, so regular stretching of the hip flexors, IT band, hamstrings, and glutes can relieve tension. Strengthening your core and hip stabilizers (like the glute medius) can also help support the joint and reduce strain.

Modify Your Activities

If you’re an athlete or do repetitive hip movements (think dancing, running, or martial arts), try adjusting your training routine or adding more cross-training to avoid overuse.

Use Ice and Anti-Inflammatories

If you’re feeling sore or inflamed, rest, ice, and over-the-counter NSAIDs (like ibuprofen) can help relieve pain and reduce swelling.

Physical Therapy

A physical therapist can evaluate your movement patterns and develop a custom plan to stretch tight muscles, strengthen weak ones, and improve your biomechanics.

Surgery

In severe cases — like labral tears or when conservative treatments don’t work — surgery may be needed to fix structural issues. This is usually done via minimally invasive arthroscopy.

Keep Your Hips Healthy

The occasional pop or click in your hip might sound strange, but it’s usually nothing to worry about. With the right care, movement, and strengthening, most people can prevent or manage snapping hip without invasive treatments.

Still, it’s always a good idea to listen to your body. If something doesn’t feel right — especially if it hurts — don’t ignore it. A quick visit to an orthopaedic doctor or physical therapist can give you peace of mind and a path forward.

FAQ: Snapping Hip Syndrome

How can I stop my hip from popping?
To reduce hip popping:

• Stretch your hip flexors, IT band, and glutes regularly
• Strengthen your core and hip stabilizing muscles
• Avoid repetitive motions that irritate the joint
• Consider physical therapy to improve your movement patterns

If the popping continues or becomes painful, consult a hip specialist at The Centers for Advanced Orthopaedics.

Is it normal for hips to pop?

Yes, in many cases, it’s completely normal. A painless clicking or popping sound when moving your hip can simply be tendons sliding over bone. However, if it’s painful, persistent, or affects your mobility, it’s worth getting it checked out.

How do you fix a hip that feels like it needs to pop?

If your hip feels like it needs to pop, gentle stretching can often help relieve the tension. Try hip flexor, hamstring, and glute stretches. Avoid forcing the joint to pop — that could cause more harm than good. If it’s a regular issue, talk to a physical therapist to identify the root cause.

Does hip popping mean arthritis?

Not always. While hip popping can sometimes be associated with arthritis or labral tears, it’s more commonly caused by benign conditions like snapping tendons. That said, if you have pain, stiffness, or a grinding sensation along with popping, a doctor may recommend imaging to rule out arthritis or other joint issues.

Minimize Risk. Maximize Performance.

At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

For more tips, injury prevention tools, and personalized training plans, reach out to us at MedVanta: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

VantaStat – Quick Access to Musculoskeletal Care

Injured or hurt? Thinking of going to the ER or urgent care? Save time and money.

VantaStat connects you to top-tier CAO orthopedic specialists when & where you need it most. Available 365 days a year. Just call 844-Vanta365 (that’s 844-826-8236) or download the VantaStat app today.

April 14, 2025

Staying Active and Injury-Free: Spring Sports Safety Tips

by The Center for Advanced Orthopaedics Powered by MedVanta

As the weather begins to warm and spring sports kick into high gear, it’s important to focus on injury prevention while enjoying time outdoors. Whether you are on a sports team or simply staying active, here are some ways to help you avoid injuries this season:

• Warm-Up Properly: Before diving into any activity, ensure you spend at least 5-10 minutes warming up to increase blood flow to your muscles. Incorporate dynamic stretches to prepare your body and minimize the risk of injury, especially since stretching cold muscles can lead to strains.
• Stay Hydrated: Staying hydrated is crucial. Drink plenty of water before, during, and after your workouts to maintain optimal performance and prevent cramping.
• Listen to Your Body: Pay attention to any discomfort or fatigue signals from your body. If you feel pain or something doesn’t seem right, take a break and seek professional advice if necessary.
• Use Proper Gear: Investing in quality footwear and sports equipment is essential for providing the support needed during your activities. Poor support can lead to injuries, so choose gear that is appropriate for your specific sport.

By following these guidelines and staying mindful of your body, you can safely enjoy all that spring sports have to offer. Here’s to a fun and active season!

Minimize Risk. Maximize Performance. 

At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

For more tips, injury prevention tools, and personalized training plans, reach out to us at MedVanta: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

VantaStat – Quick Access to Musculoskeletal Care

Injured or hurt? Thinking of going to the ER or urgent care? Save time and money.

VantaStat connects you to top-tier CAO orthopedic specialists when & where you need it most. Available 365 days a year. Just call 844-Vanta365 (that’s 844-826-8236) or download the VantaStat app today.

March 17, 2025

Common Soccer Injuries and How to Minimize Risk

by The Center for Advanced Orthopaedics Powered by MedVanta

Soccer is a thrilling sport that attracts millions of players and fans worldwide. However, it comes with its fair share of injuries. To keep athletes on the field, it’s crucial to understand the common injuries associated with soccer and how to prevent them. Here’s what you need to know about minimizing injury risks and ensuring a safer experience on the pitch.

Understanding Common Soccer Injuries

Soccer injuries predominantly target lower extremities, specifically the knee, ankle, and hamstring. These injuries can range from minor bruises and strains to more severe issues like fractures and ligament tears. Head impacts during play can also lead to concussions, making awareness vital for every player.

Injury Statistics: Male vs. Female Players

Interestingly, injury risk varies by gender and can differ based on the level of play and age. Studies suggest that male players are more susceptible to injuries, particularly hip and groin strains. In contrast, female athletes often face higher rates of knee injuries, including anterior cruciate ligament (ACL) tears. These discrepancies may stem from anatomical and strength differences between genders.

Strategies for Minimizing Injury Risks

Preventing injuries in soccer involves a multifaceted approach. Here are some vital strategies for players and coaches:

1. Proper Preparation: Always begin with warm-ups and stretching exercises and ensure that players stay hydrated before and during the game.
2. Use Protective Gear: Equip players with appropriate gear, including shin guards and padded equipment, to mitigate injury risk.
3. Ensure Safe Playing Conditions: Inspect fields for safety hazards and use padded goals to reduce the severity of head injuries.
4. Take Regular Breaks: Encourage players to take breaks to prevent overuse injuries and incorporate cross-training into their routines.
5. Focus on Technique Training: Implement sport-specific exercises to address muscle imbalances and encourage proper movement techniques to prevent injuries.

What to Do If You’re Injured

Injuries can happen despite best efforts. If a player gets hurt, it’s essential to stop playing immediately and evaluate the injury. Minor injuries may be treated with rest, ice, compression, and elevation (RICE). However, players should not hesitate to seek medical attention if they notice any of the following symptoms:

– Significant pain or swelling

– Inability to move or bear weight on the injured part

– Pain that persists despite rest

For head injuries, players should be aware of concussion warning signs, such as confusion, blurred vision, or loss of consciousness. If any of these symptoms arise, prompt medical attention is essential.

 Guidelines for Returning to Play

Returning to play after an injury requires caution. Athletes should only resume participation after being cleared by a healthcare provider. Before getting back on the field, it’s crucial that the player experiences no symptoms, this includes pain, swelling, and restrictions in movement. Players recovering from concussions must be symptom-free and pass post-concussion testing before returning.

 Injuries Treated at CAO

At CAO, our team specializes in diagnosing and treating various soccer-related injuries. While lower extremity injuries are the most common, we are equipped to handle upper extremity issues as well, including hand, wrist, shoulder, and elbow injuries.

Soccer is an exhilarating sport, but like any physical activity, it carries the risk of injury. By understanding common injuries, employing preventive strategies, and knowing how to respond when injuries occur, players can enjoy the game safely. Prioritizing health and safety are essential for making the most of every match on the field. Stay safe and enjoy playing soccer!

Minimize Risk. Maximize Performance.

At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

For more tips, injury prevention tools, and personalized training plans, reach out to us at MedVanta: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

VantaStat – Quick Access to Musculoskeletal Care

Injured or hurt? Thinking of going to the ER or urgent care? Save time and money.

VantaStat connects you to top-tier CAO orthopedic specialists when & where you need it most. Available 365 days a year. Just call 844-Vanta365 (that’s 844-826-8236) or download the VantaStat app today.

February 11, 2025

Embrace a Healthy 2025: 22 Tips for Bone, Muscle, and Joint Health

by CAO Powered by MedVanta

It’s the perfect time to take a breath and prioritize your orthopedic health. Whether you’re aiming to prevent issues, manage existing conditions, or simply improve overall well-being, incorporating these 22 tips into your routine can set the stage for healthier bones, muscles, and joints in 2025.

Understand Your Body’s Structure

1. Explore Your Anatomy: Take a moment to understand the basics of your musculoskeletal system. Recognizing the components of your bones, muscles, and joints can foster a deeper connection with your body.
2. Assess Your Posture:Pay attention to how you sit, stand, and move. Maintaining good posture reduces stress on your spine and supports overall musculoskeletal health.
3. Know Your Family History: Familiarize yourself with your family’s health history, especially regarding bone and joint conditions. This awareness can guide proactive measures for prevention.
4. Stay Informed About Bone Density:If you’re in a risk category, discuss bone density screenings with your healthcare provider. Understanding your bone density can help in preventing conditions like osteoporosis.
5. Regular Bone-Boosting Foods: Incorporate calcium-rich foods like dairy, leafy greens, and fortified products into your diet for strong and healthy bones.
6. Prioritize Vitamin D:Ensure you get enough vitamin D, either through sunlight or supplements, as it plays a vital role in calcium absorption and bone health.
7. Hydrate for Joint Lubrication:Drink plenty of waterto maintain joint lubrication and support the function of synovial fluid.

Exercise for Strength and Flexibility

8. Regular Weight-Bearing Exercise:Engage in weight-bearing exercises like walking, jogging, or weight training to strengthen bones and muscles.
9. Cardiovascular Activities: Include cardiovascular exercises like swimming or cycling to promote joint flexibility and overall cardiovascular health.
10. Stretching and Flexibility Training: Incorporate regular stretchingexercises to maintain flexibility and prevent stiffness in muscles and joints.
11. Core Strengthening:Prioritize core-strengthening exercisesto provide stability to the spine and pelvis.
12. Balance and Coordination Workouts: Integrate balance and coordination exercises to reduce the risk of falls and improve overall stability, particularly as you get older.
13. Low-Impact Options: Consider low-impact exercises like yoga or tai chi, which are gentle on the joints while promoting flexibility and balance.
14. Warm-Up and Cool Down: Always start your workouts with a proper warm-up and end with a cool down to prepare your muscles and joints for activity.
15. Listen to Your Body: Pay attention to your body’s signals. If you’re soreor experience painduring or after exercise, modify your routine and consult with a healthcare professional.

Improve Lifestyle and Wellness Habits

16. Healthy Eating for Joint Health:Include anti-inflammatory foods like fatty fish, nuts, and berries in your diet to support joint health.
17. Maintain a Healthy Weight: Strive for and maintain a healthy weight to reduce the load on your joints, particularly in weight-bearing areas such as your feet.
18. Adequate Sleep: Prioritize quality sleep as it contributes to overall muscle and joint recovery.
19. Stress Management: Adopt stress-reducing practices, as chronic stress can contribute to muscle tension and joint discomfort.
20. Proper Lifting Techniques:Learn and practice proper lifting techniques to prevent strain on your back and joints.
21. Regular Health Checkups: Schedule regular checkups with your healthcare provider to monitor and address any emerging musculoskeletal concerns.
22. Seek Professional Guidance: If you experience persistent pain or discomfort, don’t hesitate to consult with an orthopedic specialist or physical therapistfor personalized guidance.

Here’s to a healthy and active year!

By integrating these 22 tips into your daily life, you’re setting the foundation for a year filled with improved bone, muscle, and joint health. Remember, small, consistent changes can lead to significant long-term benefits. If you or a loved one is experiencing any orthopedic issues, please contact the experts at The Centers for Advanced Orthopaedics

Minimize Risk. Maximize Performance.

At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

For more tips, injury prevention tools, and personalized training plans, reach out to us at MedVanta: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

Also Available: VantaStat – Quick Access Musculoskeletal Care

Injured or hurt? Thinking of going to the ER or urgent care? Save time and money.

VantaStat connects you, your staff, and your members to top-tier orthopedic specialists when & where you need it most. 7 days a week, 365 days a year. Just call 844-Vanta365 (that’s 844-826-8236).

January 13, 2025

Core Strength: An Important Part of Orthopaedic Health

by CAO Powered by MedVanta

What is your “core” and why is it so important? In the fitness and medical world, your core is the foundation of your body, and it supports overall orthopedic health. It’s made up of the muscles in your abdomen, lower back, hips, and pelvis. These muscles work together to stabilize your spine. They also help you to move and perform everyday activities. Core strength is indispensable for maintaining a strong, balanced, and injury-resistant body.

Anatomy of the Core: More Than Just Six-Pack Abs

Your core is more than simply your abdominal muscles. It’s a complex group of muscles that work together to create stability and preserve proper body alignment. These muscles include the transverse abdominis, internal and external obliques, multifidus, pelvic floor muscles, the diaphragm, and the rectus abdominis (the “six-pack” muscles).

The core’s primary function goes beyond aesthetics—it’s responsible for stabilizing the spine, pelvis, and ribcage during various movements. This stabilization is critical in maintaining proper posture, protecting the spine, and preventing injuries, especially in weight-bearing activities.

The Orthopedic Benefits of Core Strength

A strong core has several orthopedic health benefits, including:

Spinal Health and Posture: A strong core acts as a natural corset, providing support to the spine and promoting good posture. As we engage in daily activities or more intense exercises, the core prevents excessive strain on the spinal discs, reducing the risk of herniations and chronic back pain.

Injury Prevention: Weak core muscles can lead to imbalances and compensatory movements, increasing the likelihood of injuries in various joints. By improving core strength, you enhance stability and reduce the risk of strains, sprains, and overuse injuries.

Balance and Stability: Core strength is essential for maintaining balance and stability. A well-developed core provides a solid base, allowing you to perform movements with greater control and reducing the risk of falls, particularly in older adults.

Reduced back pain: Back pain is a common problem, and it is often caused by weak core muscles. Strengthening your core can help to reduce back pain by providing support for your spine.

Improved posture: Good posture is important for overall health, and it can also help to prevent back pain. A strong core can help to improve your posture by keeping your spine in alignment.

Athletic Performance: Whether you’re an athlete or a fitness enthusiast, a strong core is a game-changer. It enhances your ability to generate power, transfer force between different body parts, and maintain optimal form during workouts, leading to improved overall performance.

Functional Movements: Core strength directly impacts everyday activities like lifting, bending, twisting, and reaching. A robust core ensures that these movements are performed efficiently and without straining the spine or other joints.

Start Slowly and Gradually

If you are new to core strengthening, it is important to start slowly and gradually increase the difficulty of the exercises as you get stronger. You should also consult with your doctor before starting any new exercise program, especially if you have any underlying health conditions.

• Start with stretching.
• Focus on slow, controlled movements.
• Breathe deeply and evenly throughout the exercise.
• Engage your core muscles throughout the exercise.
• Listen to your body and stop if you feel pain.

Techniques To Improve Core Strength

A comprehensive core training routine should include a variety of exercises that target different core muscles. Planks, bridges, Russian twists, bicycle crunches, and leg raises are just a few examples. Incorporate both static and dynamic movements for a well-rounded approach. Yoga and Pilates are excellent activities to improve core strength. As you exercise, it’s important to follow a few guidelines:

Focus on Stability: Core training isn’t just about endless crunches. Prioritize exercises that challenge stability, such as using stability balls, resistance bands, and incorporating balance-focused movements.

Progressive Overload: Like any other muscle group, the core responds well to progressive overload. Gradually increase the intensity, duration, or resistance of your core exercises to continually challenge and strengthen the muscles.

Mind-Body Connection: Developing a strong mind-body connection is crucial for effective core training. Focus on engaging the core muscles consciously during exercises to ensure proper activation and maximal benefits.

Consistency: Building core strength takes time and consistency. Incorporate core-focused exercises into your workout routine at least 2-3 times a week to see noticeable improvements over time.

Take The Next Step

Core strength is a crucial component of orthopedic health. By understanding the anatomy of the core, embracing its benefits, and adopting targeted training techniques, you’re investing in the long-term health of your body. A strong core helps you stay active and prevent orthopedic injury. If you or a loved one is experiencing any orthopedic issues, please contact us. The doctors and physical therapists at The Centers for Advanced Orthopaedics are here to help!

Minimize Risk. Maximize Performance.

At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

For more tips, injury prevention tools, and personalized training plans, reach out to us at MedVanta: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

Also Available: VantaStat – Quick Access Musculoskeletal Care

Injured or hurt? Thinking of going to the ER or urgent care? Save time and money.

VantaStat connects you, your staff, and your members to top-tier orthopedic specialists when & where you need it most. 7 days a week, 365 days a year. Just call 844-Vanta365 (that’s 844-826-8236).

December 10, 2024

Do I Have an Achilles Tendon Injury?

by CAO Powered by MedVanta

What is the Achilles tendon?  

The Achilles tendon is the tissue that connects your calf muscles to your heel bone. It is the largest and strongest tendon in the human body, assisting in walking, stair climbing, standing on tip toes, jumping, and running. While meant to hold up to great stress, the Achilles tendon is prone to irritation from overuse.

What is Achilles tendinitis? What about tendonitis or tendinopathy?

Achilles tendon conditions are one of the most common overuse injuries. It is a recognized problem in both athletic and sedentary populations alike. Achilles tendinitis (also spelled “tendonitis”) is an acute overuse injury of the tendon, where it becomes irritated and inflamed. If the tendon has chronic microscopic damage over several months, this is called Achilles tendinopathy. Achilles tendinopathy is accompanied by changes in the tendon’s structure, altered leg function, and fear of movement. Collectively, these impairments can limit participation and performance in sports and regular activities of daily living. Key risk factors for Achilles tendinopathy include aging and obesity. If sports-related, it is particularly rampant with those involved in running and jumping. Achilles tendon rupture is often a sudden injury, where the tendon partially or completely separates from the heel bone. This article will focus on tendinitis/tendinopathy.

What are symptoms of Achilles tendinitis and tendinopathy? 

Common symptoms of Achilles tendon injuries include intermittent pain related to activity or exercise, and stiffness upon weightbearing after prolonged quiet postures (i.e. standing, sitting, sleeping). There can be pain and stiffness at the start of exercise that decreases progressively during the exercise. The tendon is often tender to touch, swollen, and can be enlarged.

How are Achilles tendon injuries diagnosed?  

Achilles tendon injuries can vary depending on the site of injury and types of problems that occur. Non-insertional tendinopathy occurs higher above the heel and is more common than insertional Achilles tendinopathy, which occurs at the heel. Orthopedists specializing in foot and ankle issues or physical therapists will use palpation and special clinical tests to help diagnose. They will consider other common conditions such as plantar fasciitis, ankle impingement, nerve compression, bone spurs, or systemic inflammatory disease. Diagnostic imaging such as ultrasound or MRI may be utilized.

How is Achilles tendinitis / tendinopathy treated?  

A general treatment guideline for tendon injuries includes education, unloading, reloading, protecting the Achilles tendon, and returning to sports. Education focuses on external factors and activity modifications, such as overtraining in sports and work task adaptations. This may require pausing sports or work to achieve longer lasting benefits. Unloading the Achilles tendon will be multi-factorial, including ankle joint stretches, orthotic devices (orthotics, heel lifts), and perhaps short periods of crutches or boot use. The optimal method for treating Achilles tendinopathy is to progressively re-load the tendon. Eccentric exercises are well known to be effective – and isometrics, isotonics, heavy loading, and plyometric loading can all be incorporated for a comprehensive program. These are meant to stimulate tendon remodeling and restore strength. The highest level of evidence for treating Achilles tendon injuries is exercise rehabilitation. There is moderate evidence supporting low-level laser and iontophoresis (modalities used for inflammatory conditions). Some evidence supports manual therapy and taping strategies. Non-insertional Achilles tendon injuries have a positive long-term outlook. In some cases, surgeries and other procedures (i.e. injections) may be attempted if symptoms persist. Those with insertional Achilles tendinopathy tend to have a longer recovery road than those with non-insertional Achilles tendinopathy. Movement retraining to improve body mechanics and sports-specific training help protect from future recurrence. Both symptomatic recovery and recovery of function are necessary to allow an athlete to successfully resume full sport participation.

What is the recovery timeline?  

Symptomatic individuals and athletes often continue with their activities, despite their performance being affected. This injury will worsen if ignored. Complete recovery can be slow; it can take a year or more, and reinjury is common. It is important to recognize and treat the initial symptoms of stiffness and soreness early. This will reduce injury severity, impact on sport performance, and recovery time. Physical therapy is ideal for Achilles tendon injuries to provide skilled guidance on pain reduction, exercise programs, and load management.

At CAO, our physicians and therapists are here to help. Don’t let pain or instability keep you from enjoying the activities you love. Contact The Centers for Advanced Orthopaedics to schedule an appointment at a convenient location near you in Maryland, D.C., or Virginia.

Minimize Risk. Maximize Performance.

At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

For more tips, injury prevention tools, and personalized training plans, reach out to us at MedVanta: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

Introducing VantaStat – Quick Access Musculoskeletal Care

Injured or hurt? Thinking of going to the ER or urgent care? Save time and money.

VantaStat connects you, your staff, and your members to top-tier orthopedic specialists when & where you need it most. 7 days a week, 365 days a year. Just call 844-Vanta365 (that’s 844-826-8236).

December 10, 2024

Tips for Staying Healthy This Winter

by trü Primary & Urgent Care

Ah, Winter! The magical season of cozy sweaters, hot cocoa and sparkling snowfalls. But, it’s also when cold and flu germs make their rounds, and a turned ankle from indoor soccer or icy sidewalks can lead straight to an unexpected trip to the doctor.

Luckily, staying healthy doesn’t have to be stressful—especially with trü Primary & Urgent Care here for you every step of the way. Whether it’s a sniffle, a sprain, or something in between, here are some valuable tips to keep your family healthy and thriving this season.

Battle the Winter Woes

1. Load Up on Nutrients

Power up your immune system with fruits, veggies, whole grains, and lean proteins. Foods rich in Vitamin C (like oranges) and zinc (like nuts and seeds) are winter superheroes.

2. Stay Active

Don’t let the cold keep you on the couch! Keep moving to maintain a strong immune system and high spirits. Brisk walks, sledding, yoga, or indoor sports help you stay fit and energized.

3. Stay Hydrated

Drink plenty of water—even when you’re not thirsty. Soups, fruits, and teas also help keep your body hydrated and functioning smoothly.

4. Rest. Seriously, Rest

Sleep is your body’s best defense (7–9 hours for adults, more for kids) and is essential for a healthy immune system.

5. Stay Warm, Dry and Safe

Layer up to avoid hypothermia and frostbite, especially for kids who love outdoor play. Watch out for icy patches to prevent slips and falls.

6. Wash Those Hands!

Germs don’t stand a chance against good handwashing. It’s one of the simplest, most effective ways to stop them from spreading. Pro tip: Sing “Happy Birthday” twice while you wash to get the timing right.

7. Get Vaccinated

Protect yourself and your family with flu and COVID-19 shots. A quick, easy vaccine today can save you weeks of illness later. Prevention is always the best medicine!

A Team You Can Trust

At trü Primary & Urgent Care, we’ve reimagined healthcare to fit your busy life. Family-owned and operated, we’re here to deliver compassionate, high-quality care for your whole family.

Here’s why you’ll love us:

Fast, Reliable Urgent Care

Got a cough that won’t quit? A kiddo who took a tumble? Or maybe you need a quick check-up? Walk right in. Our urgent care is designed to get you in and out in just 35 minutes.

Modern, Personalized Primary Care

Looking for a long-term healthcare partner? Our top-notch providers deliver a fresh approach that’s all about you. From wellness checkups to managing chronic conditions, our primary care team listens to you and tailors treatments to fit your needs—and you won’t have to wait months for an appointment!

Need an X-Ray?

We’ve got your back—and your ankle, wrist or leg. There’s no need to run around town. Our locations are equipped to ensure quick, accurate diagnostics on the spot.

Here When You Need Us

Life gets busy, but your health doesn’t have to wait. We’re open seven days a week: Monday through Friday, 8 a.m. to 8 p.m., and Saturday and Sunday, 8 a.m. to 4 p.m.

Convenient Locations

With seven offices across the DMV, including Leesburg, Purcellville, Dulles, and South Riding, we’re here when you need us most at a location near you.

Visit Us Today

Let us handle the unexpected this season. Stop by trü Primary & Urgent Care and discover how simple, fast, and stress-free healthcare can

November 12, 2024

How Regenerative Medicine is Changing the Game for Sports Injury Recovery

by CAO Powered by MedVanta

If you or a loved one has ever been sidelined by a sports-related orthopaedic injury, then you know the recovery process can be difficult. Fortunately, there are some minimally invasive treatment options available. Regenerative medicine has become a game-changer for treating sports injuries. This type of treatment helps the body heal itself by using its own natural abilities to fix damaged tissues. For athletes, this can mean a faster recovery. Let’s take a closer look at regenerative treatments used in sports medicine.

What is Regenerative Medicine?
Regenerative medicine aims to restore function to damaged tissue by harnessing the body’s own repair systems. Unlike traditional treatments that may only alleviate symptoms, regenerative therapies work to repair the underlying damage. These approaches include platelet-rich plasma (PRP) injections and stem cell therapy. Each technique offers unique benefits and is tailored to address specific types of injuries.

Platelet-Rich Plasma (PRP) Therapy
PRP therapy involves injecting a concentration of platelets derived from the patient’s own blood into the site of injury. Platelets are rich in growth factors and proteins that play a crucial role in the healing process. By concentrating these healing components, PRP therapy aims to accelerate tissue repair and reduce inflammation.
Platelet-Rich Plasma (PRP) therapy is being used to treat a variety of orthopaedic conditions, including:

• Non-retracted or partial rotator cuff tear
• Calcific tendinitis (of the shoulders, knees, and ankles)
• Tennis or Golfer’s elbow (lateral or medial epicondylitis)
• Achilles tendonitis
• Plantar fasciitis
• Back pain
• Stress fracture and even bone fractures

These conditions involve damage to soft tissues, ligaments, tendons, or cartilage, where PRP’s healing factors can help repair the injured areas.

Stem Cell Therapy
Stem cell therapy is one of the most talked-about regenerative treatments in sports medicine. Stem cells have the remarkable ability to develop into various cell types, which makes them ideal for repairing damaged tissues. In sports medicine, mesenchymal stem cells (MSCs) are commonly used due to their potential to regenerate cartilage, tendons, and ligaments. Some of the conditions include:

• Meniscal tears
• Osteoarthritis
• Partial muscle tears
• Partial rotator cuff tears
• Partial tendon tears (tennis elbow, plantar fasciitis)

Is regenerative medicine a good treatment option for you?
The field of regenerative medicine is evolving, and there’s no better time than now to talk with a sports medicine doctor to determine if PRP or stem cell therapy is right for you. Both treatments show promise in cases where traditional approaches (like physical therapy, medications, or rest) haven’t been effective. Contact the experts at The Centers for Advanced Orthopaedics to learn more.

Minimize Risk. Maximize Performance.
At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

For more tips, injury prevention tools, and personalized training plans, reach out to us at MedVanta: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

Also Available: VantaStat – Quick Access Musculoskeletal Care
Injured or hurt? Thinking of going to the ER or urgent care? Save time and money.
VantaStat connects you, your staff, and your members to top-tier orthopedic specialists when & where you need it most. 7 days a week, 365 days a year. Just call 844-Vanta365 (that’s 844-826-8236).

October 16, 2024

Understanding Common Causes of Ankle Pain

by CAO Powered by MedVanta

It’s fun to get outside and enjoy the outdoors. But what if you’re experiencing ankle pain? Whether you’re an athlete, a weekend warrior, or just someone who enjoys a daily walk, ankle pain can be a real blow to your summer plans. Understanding the common causes, symptoms, and treatment options for ankle pain can help you get back on your feet as quickly and safely as possible.

What are some common causes of ankle pain?
One common cause of ankle pain is a sprain. This happens when you twist your ankle too far, stretching or tearing those important ligaments that hold everything together. It’s often the result of a quick turn or jump, and leaves your ankle feeling sore, swollen, bruised, and maybe a little wobbly. In fact, ankle sprains are the most common sports-related injury according to a National Library of Medicine article.

Another pain culprit is Achilles tendinitis. This one comes from overuse or intense activity, basically making the big tendon in the back of your ankle (the Achilles) tender and inflamed. You might feel stiffness and pain along the tendon, especially when you first wake up or after a workout.

Arthritis can also be a reason for ankle woes. There are different types, including rheumatoid arthritis (RA), but they all can lead to chronic pain, stiffness, swelling, and tightness in the ankle joint, making it harder to move around.
Ankle fractures are a more serious cause of ankle pain, often from a fall, sports injury, or accident. They come with some very intense pain, swelling, bruising, and the inability to put any weight on your ankle.

Plantar fasciitis might sound like a foot problem, but it can cause ankle pain too. This condition is basically an irritation of the tissue on the bottom of your foot, and the pain can sometimes travel up into your ankle. It often feels like a sharp stabbing pain in your heel that gets worse with those first steps in the morning.

Symptoms to Watch For

Ankle pain can vary in intensity and duration. Common symptoms include:
• Persistent or sharp pain
• Swelling and bruising
• Redness or warmth around the ankle
• Stiffness and reduced range of motion
• Difficulty bearing weight or walking
• A popping or snapping sound at the time of injury

If you experience severe pain, cannot put any weight on your ankle, or notice significant swelling and bruising, it’s important to call your doctor and get some medical attention.

Treatment Options
For many minor injuries, the R.I.C.E or P.O.L.I.C.E. methods can be effective. Resting the ankle, applying ice packs, using compression bandages, and keeping the ankle elevated can significantly reduce swelling and pain. Physical therapy is another valuable treatment for ankle pain, helping to restore strength, flexibility, and range of motion with exercises tailored to your specific condition. Over-the-counter pain relievers like ibuprofen or naproxen can help manage pain and inflammation, and in some cases, a doctor might prescribe stronger medications.

Braces and supports can stabilize the ankle, prevent further injury, and provide relief during activities. They are particularly useful during recovery from an injury or for chronic conditions needing extra support. In severe cases, such as significant fractures, torn ligaments, or severe arthritis, surgical intervention might be necessary to repair the damage. Surgery is considered when conservative treatments fail to relieve symptoms or restore function.

Tips To Prevent Ankle Pain

Preventing ankle pain involves a few simple steps.
• Warm-Up and Stretch: Always warm up before activities and stretch afterward to keep your muscles and tendons flexible.
• Wear Proper Footwear: Choose shoes that provide adequate support and are appropriate for your activities.
• Strength Training: Strengthen the muscles around your ankles to provide better support and stability.
• Listen to Your Body: Avoid pushing through pain, as it can lead to further injury.

Minimize Risk. Maximize Performance.

At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

What can you do if your ankle pain isn’t getting better?
Chronic ankle pain can be caused by an injury or disease. Our goal is to help you get back to the activities you love. Our expert team of foot and ankle specialists will work with you to find the cause of your pain and create a personalized plan to help you feel better. Contact us today!

At CAO, our physicians and therapists are here to help. Don’t let pain or instability keep you from enjoying the activities you love. Contact The Centers for Advanced Orthopaedics to schedule an appointment at a convenient location near you in Maryland, D.C., or Virginia. For more tips, injury prevention tools, and personalized training plans, reach out: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

September 3, 2024

How to Treat Patella Instability

by MedVanta

Patella instability is a common problem among athletes, especially those involved in high impact sports such as basketball, soccer, or football. It is often caused by damage to the medial patellofemoral ligament (MPFL) – the primary stabilizing ligament of the patella. When this ligament is torn or stretched, it can result in patellar dislocation or subluxation, which can be debilitating and require surgical intervention. MPFL reconstruction is a surgical procedure that aims to repair or replace this damaged ligament, while physical therapy aims to promote healing and restore function.

MPFL Reconstruction

MPFL reconstruction is a surgical procedure that involves repairing or replacing the MPFL ligament using either autograft or allograft tissue. Autograft tissue is taken from the patient’s own body, typically from the hamstring or patellar tendon, while allograft tissue is harvested from a cadaver donor. Both options have their advantages and disadvantages, and the choice will depend on the individual patient’s needs.

The procedure is typically performed under general anesthesia and involves making an incision over the kneecap to access the patella and femur. The damaged ligament is then removed, and the replacement graft is secured to the femur and patella using anchors or screws. The goal of the surgery is to restore stability to the patella and prevent further dislocations or subluxations.

Physical Therapy Following MPFL Reconstruction 

Following MPFL reconstruction, physical therapy plays an important role in restoring range of motion, strength, and function to the knee joint. The exact physical therapy protocol will depend on the surgeon’s technique and the individual patient’s needs, but typically, physical therapy will begin within the first few days after surgery.

Initially, the focus will be on managing pain, swelling, and inflammation. This may involve the use of ice, compression, and elevation, as well as pain medication and anti-inflammatory drugs. As the patient progresses, the emphasis will shift towards promoting healing and restoring function.

Range of motion exercises will be introduced early on to prevent stiffness and maintain flexibility in the knee joint. This may involve passive range of motion exercises, where the therapist moves the patient’s leg through a range of motions, or active-assisted exercises, where the patient uses their own muscles with assistance from the therapist.

Strengthening exercises will also be introduced gradually, starting with isometric exercises and progressing to more challenging exercises as the patient heals. These exercises may include leg presses, squats, lunges, and step-ups, as well as exercises targeting the hip and core muscles.

Along with exercises, physical therapists may also employ other modalities such as ultrasound, electrical stimulation, or laser therapy to help promote healing and relieve pain.

Learn More About Patella Instability

MPFL reconstruction and physical therapy are essential components of the treatment of patellar instability. MPFL reconstruction aims to restore stability to the knee joint and prevent future dislocations or subluxations, while physical therapy aims to promote healing, restore range of motion, and strengthen the muscles surrounding the knee joint. With proper surgical intervention and postoperative rehabilitation, most patients are able to return to their pre-injury level of activity and avoid further complications.

Minimize Risk. Maximize Performance.

At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

For more tips, injury prevention tools, and personalized training plans, reach out to us at MedVanta: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

Experiencing Joint, Muscle, Bone Pain or Injury?

At CAO, our physicians and therapists are here to help. Don’t let pain or instability keep you from enjoying the activities you love. Contact The Centers for Advanced Orthopaedics to schedule an appointment at a convenient location near you in Maryland, D.C., or Virginia.

August 16, 2024

Enhancing Soccer Performance and Injury with Mini Bands

by MedVanta

Muscle activation exercises are short, isolation exercises that target specific muscles to “wake them up” and prepare them for physical activities. Just like stretching, activation exercises increase blood flow to the muscles and optimize workout results. One of the most effective tools we can incorporate into these routines is the mini band.

Why Mini Bands?

Mini bands are versatile, portable, and highly effective for resistance training. They can be easily integrated into various exercises to target specific muscle groups, improve strength, and enhance stability. For soccer players, these benefits translate to better on-field performance and a lower risk of injury.

Key Benefits of Mini Bands for Soccer Players

1. Improved Muscle Activation: Mini bands help activate muscles that are often neglected in traditional workouts. This is crucial for soccer players who need balanced strength and stability in their lower bodies.
2. Enhanced Stability and Balance: Using mini bands in exercises can improve proprioception (body/positional awareness) and stability, reducing the likelihood of common soccer injuries like ankle sprains and knee injuries.
3. Increased Strength and Endurance: Resistance training with mini bands builds muscle endurance and strength, vital for sustaining performance throughout a match.
4. Portable and Convenient: Mini bands are lightweight and easy to carry, making them perfect for on-the-go workouts or warm-ups before games.

Sample Mini Band Exercises for Soccer Players

Lateral Band Walks:

• • Place a mini band around your thighs, just above your knees.
  • Stand with your feet shoulder-width apart, knees slightly bent.
  • Step to the side, keeping tension on the band, and then bring your other foot to meet the first.
  • Repeat for a set number of steps, then switch directions.

Glute Bridge with Mini Band:

• • Lie on your back with your knees bent and feet flat on the ground, placing the mini band around your thighs above your knees.
  • Lift your hips towards the ceiling, squeezing your glutes at the top.
  • Lower back down and repeat.

Mini Band Squats:

• • Place the mini band just above your knees.
  • Stand with feet shoulder-width apart, toes slightly turned out.
  • Perform a squat, pushing your knees out against the band to maintain tension.
  • Return to the starting position and repeat.

Standing Kickbacks:

• • Place the mini band around your ankles.
  • Stand with feet hip-width apart, hands on your hips or a support for balance.
  • Extend one leg straight back, squeezing your glutes, and then return to the starting position.
  • Repeat on the other leg.

Incorporating Mini Bands into Your Routine

Incorporating mini bands into your regular training routine can offer substantial benefits. These exercises can be used as part of a warm-up to activate key muscle groups or as a focused workout to build strength and stability. Consistent use of mini bands can help soccer players enhance their performance, prevent injuries, and maintain overall fitness.

Here are some recommended Mini Band Brands:

THERABAND Professional Resistance Band Loop | Performance Health

Rogue Loop Bands | Rogue Fitness

First Place Mini Band (performbetter.com)

Minimize Risk. Maximize Performance.

At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

For more tips, injury prevention tools, and personalized training plans, reach out to us at MedVanta: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

Experiencing Joint, Muscle, Or Bone Pain or Injury?

Are you experiencing pain in your bones, joints, or muscles? Make an appointment with The Centers for Advanced Orthopaedics. Our orthopaedic specialists will evaluate your problem and create a personalized care plan for your pain or injury. Visit CFAOrtho.com to book your appointment today.

July 8, 2024

Nutrition Tips For The Off Season

by RD Nutrition & Wellness (RDNW)

Proper nutrition should be a priority in season and off season.

In season it’s needed to ensure peak performance during training sessions, games and
tournaments. It’s also needed for recovery and to help prevent injuries.

Off season is a time to peel back the intensity of practices and games, and turn our
focus to strength and conditioning, which makes maintaining proper nutrition just as
important during this time of year.

What does “proper nutrition” look like in the off season?

1. Maintain a well balanced diet – each meal should contain a protein, carbohydrate
   and healthy fat.
2. Incorporate fruits and vegetables into your diet each day for micronutrients and
   fiber.
3. Prioritize easy to digest, quick absorbing carbohydrates 30-60 min before your
   workout (fruit smoothies, bananas, applesauce, dried fruit, rice cakes, crackers,
   fruit bars (That’s It bar, Nutrigrain bar, Nature’s Bakery Fig bar).
4. Within 1 hour of finishing your workout eat carbs + protein (Greek yogurt with
   berries and granola, fruit smoothie with a scoop of protein powder or Greek
   yogurt added to it, rice and grilled chicken, toast and eggs or even a protein bar).
5. HYDRATE – divide your weight (in lbs) by 2 and that is how many ounces of
   water you should be drinking each day. Add an additional 20 oz for every hour
   you spend working out. Adding electrolytes to your water may be necessary if
   you are spending a lot of time outside in the summer months. By the time you
   feel thirsty, you are already behind with your water intake.
6. DO NOT SKIP MEALS. Skipping meals can lead to an unintentional calorie
   deficit which will make it harder to build muscle, get stronger and maintain
   endurance in the off season.

To be honest, there is no off season when it comes to nutrition. Fueling your body is
something that needs to be a priority no matter what season you are in. Put the work in
now to ensure you are fueling your body and allowing it to properly recover in between
training sessions so that you can be at the top of your game come the start of the
season and all year long.

Julie McGee, MS RD is a Registered Dietitian and the owner and founder of RD Nutrition & Wellness (RDNW),
an online nutrition coaching company. Early on in her career, Julie spent many years providing
nutrition education for disease management. Now, her focus is more on disease prevention
while also helping clients build muscle and strength, lose body fat, create a better relationship
with food and body image, and improve athletic performance.

She believes educating the youth on proper nutrition is critical so they can establish healthy
habits early on in life so those habits become second nature as they get older. Youth athletes, in
particular, need to have a strong foundation on proper nutrition in order to perform their best,
help with recovery and injury prevention.

July 8, 2024

Understanding Common Causes of Ankle Pain

by The Centers for Advanced Orthopaedics

Understanding Common Causes of Ankle Pain: Symptoms and Treatment Options

Summer is here, and it’s fun to get outside and enjoy the outdoors. But what if you’re experiencing ankle pain? Whether you’re an athlete, a weekend warrior, or just someone who enjoys a daily walk, ankle pain can be a real blow to your summer plans. Understanding the common causes, symptoms, and treatment options for ankle pain can help you get back on your feet as quickly and safely as possible.

What are some common causes of ankle pain?

One common cause of ankle pain is a sprain. This happens when you twist your ankle too far, stretching or tearing those important ligaments that hold everything together. It’s often the result of a quick turn or jump, and leaves your ankle feeling sore, swollen, bruised, and maybe a little wobbly. In fact, ankle sprains are the most common sports-related injury according to a National Library of Medicine article.

Another pain culprit is Achilles tendinitis. This one comes from overuse or intense activity, basically making the big tendon in the back of your ankle (the Achilles) tender and inflamed. You might feel stiffness and pain along the tendon, especially when you first wake up or after a workout.

Arthritis can also be a reason for ankle woes. There are different types, including rheumatoid arthritis (RA), but they all can lead to chronic pain, stiffness, swelling, and tightness in the ankle joint, making it harder to move around.

Ankle fractures are a more serious cause of ankle pain, often from a fall, sports injury, or accident. They come with some very intense pain, swelling, bruising, and the inability to put any weight on your ankle.

Plantar fasciitis might sound like a foot problem, but it can cause ankle pain too. This condition is basically an irritation of the tissue on the bottom of your foot, and the pain can sometimes travel up into your ankle. It often feels like a sharp stabbing pain in your heel that gets worse with those first steps in the morning.

Symptoms to Watch For

Ankle pain can vary in intensity and duration. Common symptoms include:

• Persistent or sharp pain
• Swelling and bruising
• Redness or warmth around the ankle
• Stiffness and reduced range of motion
• Difficulty bearing weight or walking
• A popping or snapping sound at the time of injury

If you experience severe pain, cannot put any weight on your ankle, or notice significant swelling and bruising, it’s important to call your doctor and get some medical attention.

Treatment Options

For many minor injuries, the R.I.C.E or P.O.L.I.C.E. methods can be effective. Resting the ankle, applying ice packs, using compression bandages, and keeping the ankle elevated can significantly reduce swelling and pain. Physical therapy is another valuable treatment for ankle pain, helping to restore strength, flexibility, and range of motion with exercises tailored to your specific condition. Over-the-counter pain relievers like ibuprofen or naproxen can help manage pain and inflammation, and in some cases, a doctor might prescribe stronger medications.

Braces and supports can stabilize the ankle, prevent further injury, and provide relief during activities. They are particularly useful during recovery from an injury or for chronic conditions needing extra support. In severe cases, such as significant fractures, torn ligaments, or severe arthritis, surgical intervention might be necessary to repair the damage. Surgery is considered when conservative treatments fail to relieve symptoms or restore function.

Tips To Prevent Ankle Pain

Preventing ankle pain involves a few simple steps.

• Warm-Up and Stretch: Always warm up before activities and stretch afterward to keep your muscles and tendons flexible.
• Wear Proper Footwear: Choose shoes that provide adequate support and are appropriate for your activities.
• Strength Training: Strengthen the muscles around your ankles to provide better support and stability.
• Listen to Your Body: Avoid pushing through pain, as it can lead to further injury.

What can you do if your ankle pain isn’t getting better?

Chronic ankle pain can be caused by an injury or disease. Our goal is to help you get back to the activities you love. Our expert team of foot and ankle specialists will work with you to find the cause of your pain and create a personalized plan to help you feel better. Contact us today!

June 14, 2024

How to Avoid Overuse Injuries in Athletes of All Ages

by The Centers for Advanced Orthopaedics

In recent years, we have seen a sharp increase in the number of children and young adults engaging in intense, year-round training for a single sport. While this practice may lead to improved skill development and performance, the young athlete that “specializes” in only one sport loses the opportunity to allow stressed body parts to rest and heal, often leading to over-use injuries. Overuse injuries are responsible for as many as half of all sports injuries in the United States. They occur when there is too much stress on a bone, muscle, or tendon, and adequate time is not taken to allow the injured tissue to heal. The causes of this cycle of worsening damage are numerous, and include competitive pressures, parental priorities, heroic practice, game schedules, and a sense of not wanting to “let the team down.”

Although the mindset of playing through pain is common in athletes, parents, and coaches, there are a few clues that a seemingly minor ache may signal a more serious problem. The following are symptoms of overuse injuries that may require medical attention:

• Pain in a muscle, tendon, or bone during games or practices (even if
  the child can play).
• Pain that continues after a game or practice.
• Pain that prevents the athlete from performing at his or her typical level.
• Pain that causes an alteration in the child’s mechanics or gait in order to participate.
• Constant or chronic pain, even when not playing.

Keeping tabs on an athlete’s training schedule, nutrition, and athletic equipment may help parents avoid the development of injuries in their child. Limiting training to no more than five days a week and varying specific exercises from day to day allow stressed tissues time to heal.

Important benefits to sports participation in the young adult population include the opportunity to interact with one another and to inspire excitement in working to reach personal or team goals. Intense training and game schedules and external pressures may transform a once pleasurable sports experience into a tedious burden. Parents should ensure that their student-athlete remains enthusiastic about an activity. Loss of interest in a sport may spread to other pursuits, such as academics. Increased moodiness, fatigue, or constant joint and muscle pain are outward manifestations of sports burnout and should facilitate open communication between athletes and parents regarding the benefit of continued participation. The athlete’s goals must be made a priority, even at the expense of those of parents and coaches. Avoiding overuse injuries and burnout are important aspects of successful athletic involvement. Parents can play a huge role in assuring that these problems don’t limit their child’s opportunity to fulfill the foremost purpose of sports – to have fun.

At the Centers for Advanced Orthopaedics, we are experienced in helping patients with a variety of conditions regain proper function and mobility, prevent re-injury, and live a happy, full life.  Need additional support from one of our experts? Schedule your appointment today. Looking to get ahead of the competition? Reduce injury risk, optimize performance, and minimize downtime with MedVanta.

September 13, 2023

Best Practices for Young Soccer Player Development

August 16, 2023

SYNAPTIC SENSORY TRAINING – Tools For Improving Athletic Performance

July 18, 2023

SIX MYTHS ABOUT CRYOTHERAPY

June 20, 2023

OPTIMIZING ATHLETES’ PERFORMANCE: THE IMPORTANCE OF PROPER ROUTINES AND RECOVERY METHODS

JANUARY 17, 2023

MANAGING WEIGHT AND BODY IMAGE PERCEPTIONS AND PRESSURES FOR YOUNG ATHLETES

NOVEMBER 21, 2022

IF YOU WANT YOUR KID TO GET STRAIGHT A’S, PLAY SOCCER

SEPTEMBER 19, 2022

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