Sports Medicine

In order to avoid injury in a sport, it’s important to have the right gear. Football players wear pads right? And softball players wear batting helmets? Well almost all sports require the right athletic shoe.  Injuries related to inadequate foot gear can range from blisters and ankle issues to knee and hip pain. But how do you go about finding the right shoe? Here are tips to take with you on your shopping trip for the perfect gear for your feet.

1 – Find a Specialty Store

The first step in finding the right shoe is finding a shop that specializes in the activity you are looking to do so you can benefit from their expertise. For example, if you are looking for a running shoe, your best bet is visiting a running store. The sales professionals are not only more knowledgeable on the best fit for you, but the stores themselves usually have a treadmill to test out the sneakers.

2 – Save Your Trip for the End of the Day

If you were to try new shoes on first thing in the morning, they’ll likely be uncomfortable by nighttime. That’s because, as the day wears on, our feet naturally swell. So the end of the day the best time for that shopping trip for new shoes.

3 – Come Prepared

It seems simple, but many people forget this step: bring the same socks you would normally wear with your athletic shoe. Any sock thinner or thicker that what you plan to regularly wear is going to affect your fit.

4 – Check Your Fit

Once you’ve arrived to the shop and start trying on athletic shoes, how do you know if it’s the right fit? Think Toe, Heel, Feet. Look for ½ an inch of space between your longest toe and the front of the shoe, with room enough to wiggle your toes. Take some steps and make sure your heel isn’t slipping in and out of the shoe at all, otherwise you can count on blisters. And make sure to try the shoes on both feet as many of us have differences in width and even length between our left and our right.

5 – Take Them for a Spin

Take your time moving around the shop to test how comfortable the athletic shoes are. Try to mimic some of the moves you’ll be doing, like jumping for basketball. Understand the return policy of the store as well, as you may have the opportunity to test your new shoes outside the store. Some specialty stores have generous policies, allowing you to return used sneakers if they don’t work out within a month.

With these tips in mind, we’re sure you’ll find the perfect shoe to match your activity and avoid unnecessary injuries. Have more questions? Feel free to contact us at monteortho.org/contact-us.

Inspiration is all around us. Watching the winter Olympics, there’s plenty of athletic inspiration to feast our eyes on. Yes, we may not have the time or natural talent to compete at the highest level of sport. But what we’ll find when taking a look at the training habits of the elite athlete, is that there’s a lot we can apply to our everyday physical goals.

TRAINING LIKE AN ATHLETE

Training Team

The professional athlete doesn’t train alone. There’s a team in place to help advise, encourage and support the athlete. Build your team! Consult with your primary physician before you start a new exercise program and stay current with your physicals. Stay on top of unusual aches and pains before they progress into serious issues by reaching out to one of the skilled specialists at Northeast Orthopedics. Bring a friend along to your workouts to help you stay accountable. Reach out to others with the same athletic goals as you on social media and join a community. Your team is out there waiting to support your journey.

Diet/Hydration

When you’re an athlete in training, your body needs a lot of fuel. That’s why diet is so important. Fuel your body with enough carbs to provide energy and protein to support muscle growth. And don’t forget the importance of hydration. Aim for drinking half your body weight in ounces per day. If you’re new to consuming a lot of water, start at a tolerable level and build up your intake each week.

Strength Training

You may think strength training is only for sports that require a lot of power, but building muscle strength is key for endurance sports as well. Strong muscles create an overall structure that is less prone to injury. For the non-professional athlete, a strong frame makes you less vulnerable to falls and related injuries.

Rest/Recovery

Every professional athlete knows the importance of rest/recovery days. Taking a break from intense training allows the body the opportunity to heal and make the next training session more effective. At home, rest days can look like a leisure walk instead of a HITT cardio class, or some simple yoga flows rather than hitting the weights hard.

Sleep

We’ve all experienced sleepless nights and the feeling of uselessness the following day. Imagine being sleep deprived and expecting your body to perform at an Olympic level. It’s a recipe for injuries to occur. That’s why top athletes prioritize sleep, and so should you. Restfulness isn’t something your body would like to have, it’s something it needs in order to allow healing and restoration.

Your level of training may not mirror that of an Olympian, but the formula is there for your success. And, as always, the providers of NEOSM are there to support you all the way!

As a parent, it’s easy to go “all-in” on a sport your child really enjoys or excels in. But studies are showing that playing the same sport for three or more seasons of the year is resulting in a spike in overuse injuries in young athletes. While sudden trauma injuries are immediately apparent, overuse injuries appear gradually and can be easy to miss. What can you do to prevent serious injury if your son or daughter has become a “one-sport” athlete and how do you spot trouble? The American Academy of Orthopaedic Surgeons (AAOS) and the American Orthopaedic Society for Sports Medicine (AOSSM) have created The One-Sport^TM campaign to answer that question and to guide parents and coaches.

Preventing Injuries

Following the guidelines below will help kids get the most out of their sport while reducing risk of injury.

PHYSICAL – It’s a good idea to have your child visit their doctor for a physical before their season starts to screen for, diagnose and treat any conditions.

WARM UP & COOL DOWN – Gradually increasing the heart rate before exercise and allowing a gradual decrease after is important. During warm up and cool down, give a proper amount of time to stretch muscles gently.

HYDRATE– Taking a water break at least every 30 minutes (or more often depending on weather and activity) is key to preventing cramps and muscle spasms.

PROPER EQUIPMENT – Always use proper equipment when participating in a sport. Be sure all gear fit well, are in good condition and are checked on a weekly basis.

GRADUAL TRAINING INCREASE & INSTRUCTION – You wouldn’t jump in the deep end at your first swim lesson for the same reason you shouldn’t train to extremes from the start. Allow your child to gradually increase the intensity of their training as their skills and strength grow. Look to coaches and trainers for guidance on correct form and appropriate exercises suited to your athlete’s ability.

BREAKS AND REST – The most important lesson to teach kids during training is how to listen to their bodies and take a break when necessary. Until they learn how, adults should encourage scheduled rests during training or competition, plus rest days during the week to allow their bodies to recover.

Spotting Trouble

Don’t miss the signs of overuse. Early action can prevent long term effects on performance or quality of life. Take action if you notice any of the following:

• Isolated pain when using a body part
• Sleep disruptions
• Preference to put weight on one side of the body rather than another
• Numbness or tingling in extremities
• Headaches during or after training or competition
• Stiffness in joints or muscles
• Unusual weakness
• Presence of blisters or irritate skin

If you see the presence of any of these signs, call one of our orthopedic and sports medicine specialists as soon as possible. With early evaluation and intervention, you can prevent injuries that can have life-long implications.

For more information on The One-Sport^TM campaign, visit www.stopsportsinjuries.org.

When watching young athletes in motion, it’s easy to think they have a boundless cache of energy and stamina. So daily practices, rigorous game schedules and continued training shouldn’t be a problem, right? Actually, no. Overtraining can actually deteriorate an athlete’s performance. With more and more children committing to one sport year-round, risks of burnout and injury increase. Here are signs of overtraining and tips to help make your child a healthy life-long athlete.

Five Signs of Overtraining

• Fatigue
• Lack of interest in practice or competition
• Mood or personality changes
• Persistent pain in muscles or joints
• Decrease in sport performance

Protecting Your Athlete

Time to Heal:

Include 1 to 2 rest days from sport training or competition per week to allow muscles and body to heal.

Quality Rest:

Get plenty of sleep per night to send your body into restoration mode.

Variety of Activity:

Participate in a variety of sports to prevent overuse injuries.

Scheduled Time Off:

Every 2 or 3 months, take a longer break from structured practice or games of a single sport. During this time, focus on maintaining strength and stamina in different ways.

Learn to Listen:

Teach your athlete to always listen to their body and understand cues of burnout or injury.

See a Specialist:

Add a NEOSM Sports Medicine specialists to your team. Our physicians are ready to work with your athlete to help them perform at their peak level while avoiding unnecessary injury.

For more information, or to schedule a consultation, contact us today.

There’s really nothing better than taking a dip in a cool pool on a long, hot summer day.  With a nice swim, we can relax, exercise or just have fun with friends. We wouldn’t want anyone to miss out on a good time – or, more importantly, suffer a serious injury – so we’re sharing some easy-to-follow tips to think about next time you’re planning a day poolside.

Before You Plunge

Before you get into a pool, it’s important to evaluate first and foremost if you actually should. Ask yourself: Am I alone? Do I not see a lifeguard present? Is the weather report calling for lightning? Have I consumed alcohol? Am I too tired or too overheated? If you can answer ‘yes’ to any of these questions, reconsider.

Know Your Depths

Make sure you know how deep the water is. Look out for depth indicators throughout the pool, as depths can vary in different sections. NEVER dive in shallow water and always check depth markers before you go in headfirst. More on diving in our next section. If you are an inexperienced swimmer, avoid depths where you cannot stand comfortably with your head above water.

Diving

It bears repeating: NEVER DIVE IN SHALLOW WATER. Serious spinal cord injuries, including paralysis of all four limbs, can and do occur. Never dive headfirst in above ground pools or water that is murky and where you can’t see the bottom. Dive only off the end of a diving board and swim away from the diving area immediately to avoid the next diver.

Pool Deck

If you sit by a pool with children long enough, you’re sure to hear a lifeguard or parent yell “Don’t run!” at least once. It’s for good reason. The area around a pool will naturally be wet, creating a slick surface that is easy to slip on. Add in flimsy flip flops or bare feet and running, and chances of a fall increase. So walk carefully. Also, if swimming at night, make sure the area is well lit to avoid any hazards for trips or falls.  

Swimming for Fitness

If swimming is your go-to for aerobic exercise, you’ve made a great choice. It’s an activity that can be continued as you age, is gentle on your joints and is simply a great workout. As with any form of exercise, injuries can occur, so make sure to warm-up your body before you start, stretch often and include weight bearing exercises in your program to strengthen your shoulders and back.

With these basic guidelines, you’re sure to have a summer full of poolside fun, hopefully injury-free. However, should you encounter an issue, as always, the specialists at NEOSM are here to help.