TOI employees gear up for ACEL Champions for Charity kickball tournament

by admin 30. January 2012 05:29

The TOI Renegades have been busy perfecting their pitches, concentrating on their killer kicking skills and flying around the field in preparation for their fifth year competing in The Alachua County Emerging Leaders (ACEL) Champions for Charity kickball tournament.

 

Each year, hundreds of young professionals and community leaders play for charities of their choice. For the 2012 tournament, ACEL will potentially donate prize money ranging from $3,250 to $500 for 1st – 8th place teams.

 

TOI will continue supporting the Alachua County Organization for Rural Needs, Inc. (ACORN), a local clinic that provides low-cost medical and dental care to low-income families and qualifying residents living in rural North Central Florida. TOI has participated since 2008, and won donations for the ACORN in 2009 and 2010.

 

TOI employees are preparing for another successful year and will be playing on Saturday, February 4 at Diamond Sports Park at 10 a.m. Come stop by and support your TOI Renegades!

 

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Community Involvement

The Achilles Dilemma For Runners

by admin 23. January 2012 03:12

by Phillip Parr, M.D.

The emphasis on cardiovascular fitness has led to an increase in the number of overuse injuries of the lower extremities, including shin splints, plantar fasciitis and Achilles tendonitis. Achilles problems are a particular problem to both elite runners and middle-aged joggers.

Injuries to the Achilles are the result of its unique anatomy and the phenomenalforces running exerts on it. It’s the largest and longest tendon in the body, and it tends to twist as it courses from its attachment to the gastrosoleousmuscle complex (the calf) to its insertion in the calcaneus (the back of theheel). This twisting results in an area of poor circulation two to six centimetersabove the tendon’s insertion at the heel – where most Achilles injuriesoccur.

Repetitive overload of the tendon, from running or jumping, or both, causes a gradual breakdown in the cross-links of the collagen (a strong, fibrous protein), with progressive disorganization and disruption of the fibers. In an attempt to heal the fibers, the body launches the inflammatory process, which results in the familiar swelling and tenderness in the area. Anatomic variations, such as forefoot varus, rigid ankles and razor-thin tendons, predispose some athletes to Achilles tendon problems.


Conservative Care

In most cases, Achilles tendonitis will respond to conservative treatment. Because persistent overload of an acutely or chronically inflamed tendon may lead to rupture, the best treatment is rest. Regular post-run icing can be helpful as both a treatment and a preventative measure, reducing swelling and allowing damaged fibers to heal better between workouts. Heel lifts can take some of the pressure off the tendon, providing short-term relief, although it’s best not to become dependent on such devises. Orthotics correct forefoot malalignment, increase cushioning and may also elevate the heel slightly. The use of anti-inflammatory medications, ultrasound and electrical stimulation can also be helpful.

Once the tendon is rested and healed enough to tolerate some stress, the most effective long-term treatment and prevention is lower-leg stretching. This can lengthen the calf muscle and thus relieve a great deal of tension on the tendon. A homemade incline board or one of several such commercial products can be extremely helpful for this kind of stretching.

Disabling symptoms that continue after an adequate period of conservative care may indicate a partial tear of the tendon. Ossification (hardening) within the tendon, which is often visible on an x-ray, always indicates a partial tear. If no ossification is present, an MRI may show partial disruption of the tendon.

 

Surgical Options

An athlete who has had Achilles tendonitis symptoms for quite a while – more than six months – and who doesn’t respond adequately to conservative treatment may be a candidate for surgery. The surgical procedure itself usually takes only a few minutes and is straightforward. Runners who have no tears of the tendon fibers may benefit greatly from having the thickened, chronically inflamed tendon sheath stripped; this decompresses the tendon. Assuming the athlete takes measures to avoid traumatizing the area again, the sheath will then grow back in a healthier form. The prognosis is excellent. Many runners report, after a period of rehab, that they are able to run pain free for the first time in years. Preventative icing and stretching measures can help to keep the problem from recurring.

Runners who have partial tears benefit from the excision of the torn fibers and repair of the tendon. One surgical trick is to incorporate the healthy plantaris tendon – a small, ribbon-like tendon that courses along the medial (inner) side of the Achilles – into the repair, thus reinforcing the tendon with healthy tissue.

Runners thinking about Achilles surgery should be aware that the post-operative course can be long and requires therapy. Working on strengthening the tendon in the eccentric phase – when the tendon or muscle lengthens while it contracts – is necessary to regain tensile strength and to organize the tendon fibers so that they work smoothly again. Most athletes will be able to return to previous levels of running and jumping six to eight months after surgery. With intense therapy and willingness to endure the discomfort levels required, some runners have been able to begin training again in much less time, sometimes in as little as two months.


The Pinch Test

Achilles tendonitis is easily diagnosed by clinical exam. In the acute phase, the tendon is constantly swollen and extremely painful to the touch. Runners familiar with the problem are only too aware of how a relatively gentle pinch test can make them jump up out of their seats. In more chronic cases, the tendon may be enlarged and nodular, though perhaps less tender. This phase is known as tendonitis.



Photo: Freedigitalphotos.net- Ambro

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Pain

Keeping You Body Wise: Rotator Cuff Tears

by admin 16. January 2012 03:31

By: Andrew F. Rocca, M.D. 

Do you experience shoulder pain performing everyday tasks such as vacuuming and lifting? If so, you may have a rotator cuff tear. Rotator cuff tears are a common source of shoulder pain in adults. They are most frequently injuries from wear, rather than trauma. Our busy lives and everyday activities take their toll on our tendons, ligaments, and joints over time. Consequently, as our bodies age, we become more prone to these wear-type injuries. If you are suffering from shoulder pain, a rotator cuff tear may be the problem.

The pain from a rotator cuff tear may develop suddenly or over time—in the beginning it may be noticed only with overhead activities such as reaching or lifting. At first, you may find relief by resting your shoulder or taking Motrin or aspirin. Over time, however, the pain may become noticeable even when you rest. You may also experience stiffness and loss of motion. Rotator cuff tears are more common in your dominant arm and can be present in the opposite shoulder even if there is no pain. These tears are often seen in individuals who perform frequent overhead activities such as construction work or painting. Certain athletes, such as swimmers, pitchers and tennis players also seem to be at increased risk. Unlike the slow progression of the wear injury, when the tear occurs traumatically there may be sudden acute pain, a snapping sensation, or even an immediate weakness of the arm.

The rotator cuff itself is an intricate part of the complex shoulder anatomy that allows the shoulder to move in many directions. It is made up of four tendons—supraspinatus, infraspinatus, teres minor, and subscapularis—and their muscle units. These tendons combine to form a “cuff” over the upper end of the arm.  The muscles originate from the shoulder blade and form a single tendon that helps to lift and rotate the arm and to stabilize the ball of the shoulder within the joint.

Your orthopaedic surgeon can help you determine if you might have a rotator cuff tear based on a combination of your symptoms, examination, and special tests such as radiographs or MRI. During the exam, the doctor will look at your shoulder for areas of tenderness or to see if there is a deformity. He or she will also measure the range of motion of your shoulder in several different directions and test the strength of the arm.  The doctor will also check for instability and problems with another part of your shoulder called the AC (acromioclavicular) joint.  The doctor may also examine your neck to make sure that your pain is not coming from a pinched nerve in your cervical spine and to rule out other conditions such as arthritis.

Plain X-rays of a shoulder with a rotator cuff tear are usually normal or show a small spur. For this reason, your doctor may order an additional study called a MRI (magnetic resonance imaging). This test better visualizes soft tissue structures such as the rotator cuff tendon. A MRI can also help to distinguish between a full thickness (complete) tear of the tendon and a partial tear. It can show the doctor where the tear is located and how much of the cuff is involved.   Once a diagnosis of rotator cuff tear has been made, your orthopaedic surgeon will recommend the most effective treatment.

Treatment for a rotator cuff tear can be operative or non-operative. In many instances non-surgical treatment can provide pain relief and can improve the function of your shoulder. Non-operative treatment may include rest and limited overhead activity, use of a sling, anti-inflammatory medications such as Motrin or Aleve, steroid injections, and/or physical therapy. It may take several weeks or months to restore strength and mobility to your shoulder and then only approximately 50% of patients will obtain satisfactory relief with this type of treatment. Given this fact, the treatment you select will probably be based on a thorough discussion with your doctor regarding the overall advantages and disadvantages in your specific case. Some of the most obvious advantages of non-operative care include the fact that you may avoid surgery and its inherent risks, such as infection, stiffness, and anesthesia complications. In addition you may have less “down time.” The disadvantages, on the other hand, are strength does not improve, tears may increase in size over time, and you may need to decrease your activity level.

If non-operative management is selected, a multimodal program, which often progresses to include supervised physical therapy, will most likely be initiated. Ultimately, however, if non-operative treatment does not relieve your symptoms your orthopaedic surgeon may recommend surgery. Surgical management is recommended for rotator cuff tears that do not respond to conservative management and/or are associated with weakness, loss of function, and limited motion. Because there is no evidence of better results in early versus delayed repairs, many surgeons consider a trial of non-operative management to be appropriate. Surgery may also be considered if the tear is acute and painful, if it is the dominant arm of an active individual, or if you need maximum strength in your arm for overhead work or sports.

The type of surgery performed depends on the size, shape, and location of the tear. A partial tear may require only a trimming or smoothing procedure called a debridement. A complete tear within the substance of the tendon is repaired by suturing the two sides of the tendon. If the tendon is torn from its insertion on the humerus, it can be repaired directly to bone. Sometimes a combination of procedures is also appropriate. In the operating room, your surgeon may also remove part of the front portion of the scapula, the acromion, as part of the procedure.  The acromion and the spurs that form in this area are thought to cause impingement on the tendon.  This may lead to a tear. Other conditions, such as arthritis of the AC joint, or tearing of the biceps tendon may also be addressed at the same time.

Operative treatment of a completely torn rotator is Designed to repair the tendon back to the humeral head (ball of joint) from where it is torn. This can be accomplished in a number of ways.  Each of the methods available has its own pros and cons; all have the same goal–getting the tendon to heal to the bone. The three commonly employed surgical techniques for rotator cuff repair are open surgical repair, mini-open repair, and arthroscopic repair. The overall complication rate following rotator cuff surgery is estimated to be about 10 percent. The most frequent complication is tendon retearing, followed by joint stiffness, deltoid detachment (which can be avoided by arthroscopic techniques), nerve injury, and infection.

The choice of surgical technique depends upon several factors including the surgeon’s experience and familiarity with a particular procedure, the size of the tear, patient anatomy, quality of the patient’s bone and tendon tissue, and the patient’s needs. Regardless of the repair method used, each repair type shows similar levels of pain relief, strength improvement, and patient satisfaction. Many surgical repairs can be done on an outpatient basis. A brief overview of the most common methods used for repair of the rotator cuff follows.

Open Repair. Open repair is performed without arthroscopy. The surgeon makes an incision over the shoulder and detaches a portion of the deltoid muscle to gain access to and improve visualization of the torn rotator cuff. Through this approach, the surgeon can also remove bone spurs from the undersurface of the acromion–a procedure known as acromioplasty. The incision is typically several centimeters long.

All-arthroscopic Repair. A fiber optic scope and small instruments are inserted through small puncture wounds instead of an open incision. The scope is connected to a monitor and the surgeon performs the repair under video control.  This technique uses multiple small incisions (portals) and arthroscopic technology to visualize and repair the rotator cuff.  The acromioplasty is also performed arthroscopically. All-arthroscopic repair is usually an outpatient procedure.

Mini-Open Repair. As the name implies, mini-open repair is a smaller version of the open technique, but not entirely performed arthroscopically. This technique does incorporate arthroscopy to visualize the tear and treat damage to other structures within the joint, such as with the all-arthroscopic approach, however, once the arthroscopic portion of the procedure is completed, the surgeon proceeds to the mini-open incision to repair the rotator cuff itself. 
Regardless of which procedure is performed, the arm is immobilized after surgery to allow the tear to heal. Therapy then typically progresses in stages.  Initially, the repair needs to be protected until adequate healing of the tendon to bone occurs.  For this reason, most patients use a sling for the first four to six weeks after surgery and are instructed to limit active use of the arm during this period.  Passive range-of-motion exercises are begun with a therapist. Progressive strengthening and range of motion exercises continue during the next six to 12 weeks. Most patients have a functional range of motion and adequate strength by four to six months after surgery. A strong commitment to rehabilitation is important to achieve a good surgical outcome. The doctor will advise you when it is safe to return to overhead work and sports activity.

In summary, rotator cuff tears can be a source of pain in the shoulder and their incidence increases with patient age.  Initial treatment is often non-operative and can result in decreased pain and improvements in range of motion; however, strength will not be recovered.  Surgical repair results in pain reduction and improved function and strength in more than 80 percent of patients.  Three primary methods of repair are available and include open surgery, all-arthroscopic techniques, and the mini-open approach.  Each technique has similar results in terms of satisfactory relief of pain, improvement in function, and patient satisfaction, although less invasive surgery frequently results in an easier rehabilitation process and less postoperative pain.  In addition, certain factors have been identified that can decrease the likelihood of obtaining a satisfactory result, regardless of the type of procedure, and include poor tissue quality, large or massive tears, advanced patient age, and poor compliance with post-operative rehabilitation and restrictions.  Ultimately, however, management decisions for how best to treat your shoulder are a personal decision involving many factors that are best discussed on a case-by-case basis with your orthopaedic surgeon.

 

Photo: Freedigitalphotos.net-

 

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Pain | Shoulder

2012 New Year’s resolution: Realistic lifestyle changes you can achieve

by admin 9. January 2012 04:59

Yes, it’s that time of year again. Many of us are making those “I’m going to exercise and eat healthier” New Year’s resolutions that we’re determined to keep this year. This is the year that everything changes. Time to break out the running shoes, strut your stuff at the local gym and scour thousands of diet plans in hopes of loosing those few pesky “holiday pounds”- or not.

However, most will start out with the best of intentions but the worst of strategies, often leading to unsuccessfully achieving their goals.

This year, make a New Year’s resolution to obtain realistic lifestyle changes that you can achieve! Below are ten realistic resolutions from Fruits & Veggies More Matters to keep you on track for 2012:

Save money by eating more fruits & veggies!

A new study released by the USDA found that an adult on a 2,000-calorie diet could satisfy recommendations for fruits and vegetables at an average of $2 to $2.50 per day, or about 50 cents per one-cup serving. Money-Saving Tip Sheet | Read More about the Study

 
Fill half your plate with fruits & veggies

Making fruits and vegetables the focal point of every meal will help you meet your recommended amount each day—and you won’t have to do all the math! The new healthy MyPlate icon developed by the USDA supports this concept … fill half your plate with colorful fruits and vegetables at every meal!

 

Get 150 minutes of exercise per week

Getting 30 minutes of exercise five (5) days a week is not realistic for many people. As with any New Year’s resolution … the more realistic, the better! So, break it up to fit your lifestyle. For example, do 75 minutes of exercise for two (2) days a week or three (3) 1-hour sessions a week. See Our Exercise Guide

 Have a family dinner at least 2 nights per week

The statistics are clear: Kids who dine with the folks are healthier, happier and better students, which is why a dying tradition is coming back. To stimulate positive family relationships, healthier meals, and new traditions start making family meals a priority! 19 Easy Family Meal Makeover Ideas

 
Try a vegetarian recipe once a week

Research has shown rates of obesity, diabetes and high blood pressure are lower among long-term vegetarians vs non-vegetarians. Learn More about Vegetarian Meals

 
Go green

Look for locally-grown produce, eat a more plant-based diet, and visit your local farmer’s market. The closer to home produce is grown, the less it has to travel, and the less environmental impact it will have. See What’s in Season

 

Back to Resolution List

 
Get your kids excited about fruits & veggies!

This is easier said than done, right? Let us help. We have lots of tips and tricks to help get your kids enthusiastic about their fruits & veggies! See our Top 10 Ways to Get Kids Interested in Fruits & Veggies and try our kid-friendly recipes.

 
Become a healthier cook

Cooking is a great way to use your creative juices and turn them in to food masterpieces. Our featured healthy plates provide tasty meals that help you meet your daily fruit & veggie recommendations.
See Unhealthy/Healthy Plate Comparisons | Top 10 Healthy Ways to Cook

 
Eat ONE MORE fruit or vegetable each day

Taking one step at a time to transform unhealthy eating habits into nutritious ones is the best way to make the transition to a healthier diet! Take the pledge to eat one more fruit or vegetable each day.

 

Become an expert at planning!

Planning is essential to making any kind of change. Start each week with a few healthy meals in mind and always have a well-stocked pantry for those last-minute creations!
Healthy Meal Planning Guide | Menu A Day


Source: Fruits & Veggies More Matters

 

http://www.fruitsandveggiesmorematters.org/?page_id=22815

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General

Keeping You Body Wise: Winter Sports-related Injury Prevention- Keeping You and Your Family Safe This Holiday Season

by admin 28. December 2011 03:52

Winter-sports heighten in popularity as people begin to hit the ski slopes over winter vacation, and therefore increase their chances of acquiring common musculoskeletal injuries. Both adults and children, from the advanced to the novice, can prevent injuries by being cautious, aware and realistic of their athletic ability, limitations and surroundings.

 

Winter sports-related injuries that resulted from activities such as snow skiing, sledding and snowboarding accounted for more than 144,200 visits to hospital emergency departments in 2009.

 

To prevent winter sports-related injuries this holiday season, the American Academy of Orthopaedic Surgeons suggests the following safety tips:

  • Wear appropriate protective gear, including goggles, helmets, gloves, and padding. For warmth and protection when playing outside, wear several layers of light, loose and water- and wind-resistant clothing. Layering allows you to accommodate your body's constantly changing temperature.
  • Warm up muscles with light exercise for 10 minutes. Begin your lifting routines with manageable weights and do not overdo aerobic activities. Replenish fluids to prevent dehydration.
  • Know and abide by all rules of the winter sport in which you are participating. Make sure equipment is in good working order and used properly. When hitting the slopes, take a lesson (or several) from a qualified instructor. Learn how to fall correctly to reduce the risk of injury.
  • Seek shelter and medical attention immediately if you or anyone with you is experiencing hypothermia or frostbite when in the cold.

 

Source: http://orthoinfo.aaos.org/topic.cfm?topic=A00367

 

Photo: Freedigitaphotos.net-

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Pain

Keeping You Body Wise: Lifting Injury Prevention- Keeping You and Your Family Safe This Holiday Season

by admin 23. December 2011 04:32

Give the gift of health and safety to you and your family and avoid injury-prone situations in effort to prevent bone, join and muscle injuries this holiday season. Numerous people traveling this time of year can expose themselves to risks that they can easily and unknowingly be unaware of when transporting luggage.

 

According to the U.S. Consumer Products Safety Commission, more than 54,000 people were treated in hospital emergency rooms, doctor’s offices, clinics and other medical settings for injuries related to carrying luggage in 2009. Injuries to the back, neck and shoulder can be caused by struggling with heavy, over-packed luggage.

 

To prevent lifting injuries this holiday season, the American Academy of Orthopaedic Surgeons suggests the following safety tips:

  • Pack light and use luggage with wheels when traveling.
  • Take care when placing luggage in an overhead compartment. First, lift it onto the top of the seat. Then, with hands situated on the left and right sides of the suitcase, lift it up. If your luggage has wheels, make sure the wheel side is set in the compartment first. Once wheels are inside, put one hand on top of the luggage and push it to the back of the compartment. To remove the luggage, reverse this process.
  • Do not rush when lifting or carrying a suitcase or heavy package. If a piece of luggage is too cumbersome when traveling, either check it or ask for help. At the mall, minimize heavy loads by making frequent trips to the car.
  • Always use proper lifting techniques. When lifting, bend at your knees and lift with your leg muscles, not your back and waist. Avoid twisting or rotating your spine.

 

Source: http://orthoinfo.aaos.org/topic.cfm?topic=A00367

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General Information | Pain

2011 Annual Holiday Giving Program

by admin 19. December 2011 04:18

The Orthopaedic Institute (TOI) is proud of its continual support of the North Florida community through its annual Holiday Giving Program. This holiday season, TOI worked with three separate organizations to support adopt-a-family programs within its footprint. These programs are designed to match deserving families and children with sponsors to aid in providing basic living and holiday essentials.

 

Together, the physicians and staff of TOI raised funds for the program by individually donating a suggested $5. With many contributing more than the recommended amount, TOI raised over $3,800, the highest dollar company total to date.

 

The funds raised were used to purchase items on the wish lists of each family and child. This holiday season, TOI adopted two families in Alachua County through Peaceful Paths Domestic Abuse Network, one family in Marion County through the Salvation Army and seven individual children in Columbia County through the Lake City Dream Machine.

 

TOI would like to thank all of its employees for their generous contributions and continued dedication to Improving Lives- Everyday!

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Community Involvement | General

Local physician elected chairman of the Florida Board of Medicine

by admin 13. December 2011 04:06


 

FOR IMMEDIATE RELEASE

 

 

Local physician elected chairman of the Florida Board of Medicine


Gainesville plastic and reconstructive surgeon, Dr. Jason Rosenberg of The Orthopaedic Institute, was elected Friday, December 2, as the 2012 chairman of the

 

Florida Board of Medicine, a 15-member panel appointed by the governor to oversee the state’s medical doctors.

 

Dr. Rosenberg was first appointed to the Florida Board of Medicine in 2008 by Florida’s governor. Since then, he has served on several sub-committees within the Board and chaired Governor Rick Scott’s Department of Health transition team. His one-year term will commence on January 1.

 

The Florida Board of Medicine’s mission is “to protect and promote the health of all residents and visitors in the state through organized state and community efforts, including cooperative agreements with counties.” The Board conducts disciplinary cases, licensure approvals, correspondence items, committee reports, policy discussion items and other necessary actions affecting Florida physicians.

 

Dr. Rosenberg is board certified in plastic and reconstructive surgery and specializes in microsurgical breast reconstruction for women with breast cancer. Dr. Rosenberg practices with The Orthopaedic Institute, a private practice group of 25 specialty physicians with locations in Gainesville, Ocala, Lake City and Alachua. Dr. Rosenberg has staff privileges at North Florida Regional Medical Center in Gainesville.

 

Dr. Rosenberg graduated from the University of Florida College of Medicine in 1995 and went on to complete his residency in plastic and reconstructive surgery at Shands at the University of Florida, serving as chief resident in 2002. He completed his fellowship in reconstructive microsurgery at the University of Texas MD Anderson Cancer Center in Houston, Texas, focusing on breast cancer reconstruction. After completing his fellowship, Dr. Rosenberg was invited to serve on the full-time faculty at the University of Florida College of Medicine as an Assistant Professor of Plastic Surgery. In 2005, Dr. Rosenberg joined The Orthopaedic Institute in Gainesville.

 

* * *

 

TOI is a private practice group of 25 specialty physicians providing the complete spectrum of musculoskeletal care – from prevention and diagnosis to treatment and rehabilitation. TOI has served North Florida for more than 30 years and currently has four locations in Gainesville, Ocala, Lake City and Alachua. For additional information, visit TOI's website at www.TOI-health.com.

 

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Community Involvement

Keeping You Body Wise: Fall-related Injury Prevention- Keeping You and Your Family Safe This Holiday Season

by admin 5. December 2011 04:52

The hectic pace of the holiday season may cause people to unknowingly let their guard down, making them more susceptible to bone, joint and muscle-related injuries. Many common activities can expose your family to injury-prone situations, making it even more important to be aware of your surroundings.

According to the U.S. Centers for Disease Control and Prevention (CDC), approximately 39,700 people were treated in emergency departments for fall-related injuries during the 2010 holiday season. In addition, more than 12,100 visits to emergency departments resulted from activities to decorating for the holiday season.

 

To prevent fall-related injuries this holiday season, the American Academy of Orthopaedic Surgeons suggests the following safety tips:

 

  • Do not drink and decorate. Save your celebratory drink for after the lights are up and illuminated.
  • Select the right ladder for the job. When working at low and medium heights, choose step stools or utility ladders. Extension ladders are ideal for use outdoors to reach high places, as when hanging items from the rooftop. The weight the ladder is supporting should never exceed its maximum load capacity.
  • Inspect ladders for loose screws, hinges or rungs that may not have been fixed from last use. Clean off any mud or liquids that have accumulated on the ladder.
  • Properly set up the ladder on a firm, level surface. Watch for soft, muddy spots or uneven flooring, and never place a ladder on ground that is uneven. Remember the 1-to-4 rule: the bottom of the ladder should be 1 foot away from the wall for every 4 feet that the ladder rises.
  • Be careful when putting up holiday decorations, including lights and trees. Move materials with caution when on the ladder, and always position the ladder close to the work area, so you do not lose your balance and fall. Wear proper footwear with securely tied shoelaces.
  • Use a step stool instead of furniture to stand on when you need a few more inches to hang a wreath or picture.
  • Be mindful of any rearranged furniture and new decorations and make sure others in the house are familiar with the changes as well. Serious falls can happen when people trip over furniture placed in what used to be open space.
  • Ask for help when moving heavy or awkward items.
  • Minimize clutter and keep pathways clear of decorations, gift boxes, and other items that can trip you up.

Source: http://orthoinfo.aaos.org/topic.cfm?topic=A00367

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General

Don’t let vacation derail your exercise regimen this holiday season

by admin 28. November 2011 04:56

 

Looking for a way to maintain a level of fitness this holiday season? A projected 42.5 million travelers will journey at least 50 miles from home this Thanksgiving holiday alone, according to the American Automobile Association (AAA.)

 

For more tips and ideas on how to stay active while traveling, read more below from the St. Petersburg Times:

 

1. Walk, walk, walk. If you are on holiday, walking should be no problem. In fact, if you’re in a place where the natives walk a lot, you’ll probably see that people are noticeably thinner than they are in Florida’s car culture.

 

2. Rather than sitting still, look for unobtrusive ways to fidget. Shift positions often, and if possible, stand at the back of the room. Standing burns calories, and moving around is especially important if you’re prone to muscle stiffness.

 

3. Take a quick walk, climb stairs and find a place to stretch. Below are several easy stretches, some of which you can even do in planes, trains and automobiles:

 

Shoulder rolls (to reduce neck tension.) Slowly shrug shoulders up and around, both forward and backward. Then tilt head forward, chin to chest, until you feel the stretch in the back of your neck. Hold 20 seconds.

 

Seated forward bends (to stretch hamstrings and reduce low back tightness.) Sitting on the edge of a sturdy (non-rolling) chair with legs extended and feet flexed (toes pointed up), reach both arms forward toward knees and reach farther down legs if possible until you feel the stretch. Hold 20 to 30 seconds.

 

Standing quad stretches (loosens hip flexors.) Holding on to the wall or the back of a chair, bend left leg as if trying to touch heel to buttock, grabbing the foot with left hand. Hold 20 seconds, then switch legs.

 

4. Build a portable strength-training routine. It’s tough to make major fitness gains without serious weight training. You can maintain your fitness level while traveling. Using your own body weight, try the following moves:

 

Push-ups. Not only do they get your heart rate up, they are the single best upper body workout. Do them on your toes, on your knees or start by pushing against the wall until you’re strong enough to hit the floor.

 

Crunches. Lie on the floor or even a bed with knees bent. Support head in hands (but don’t pull of you’ll strain your neck), raising upper torso off floor. Keep your lower back in contact with the floor almost as if your could touch your bellybutton to your spine.

 

Bench squat (strengthens thigh muscles.) Stand facing away from chair with feet hip-width apart. Lower yourself to a seated position (without using arms), barely touching the chair, then stand up again. Repeat 20 times.

 

 

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General

Welcome to
TOI's Blog!

TOI's Blog is dedicated to patient education with topics addressing current issues in health and medicine. We will also blog about some of our other favorite things, like community events, our wonderful employees, helping the environment and whatever else comes to our minds! We hope the information contained in our blog is fun to read, assists you in making educated decisions regarding your health, and supports your decision to select TOI when you are in need of quality musculoskeletal care.

The Orthopaedic Institute is a private practice group of 23 fully trained, experienced, specialty physicians providing the complete spectrum of musculoskeletal care from prevention and diagnosis to treatment and rehabilitation.

The material on www.toi-health.com is for informational purposes only and is not a substitute for medical advice by a physician or treatment for any medical conditions. You should immediately seek professional medical care if you have any concern about your health. All rights reserved.

© 2012 The Orthopaedic Institute