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

by TOI Admin November 28, 2011



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. Ambro




Ladder Safety Guide: Safety Tips to Keep in Mind This Fall

by TOI Admin November 14, 2011

With fall now in full swing and the holiday season just around the corner, many people are beginning to break out ladders hanging around their homes. Ladders are an easy and convenient tool used to clean gutters on the roof, hang holiday lights and decorations and aid in reaching those out-of-the-way objects in closets and attics. According to the U.S. Consumer Product Safety Commission, more than 532,000 people were treated in hospital emergency rooms, doctor’s offices, clinics and other medical settings in 2007 because of injuries related to ladders use. The majority of these injuries are cuts, bruises and fractured bones.


Orthopaedic surgeons who treat these injuries, and the American Ladder Institute know that numerous injuries could be avoided by following the safety guidelines on the use of ladders. For more information on ladder safety, read the following tips below from the American Academy of Orthopaedic Surgeons:


Use the Correct Ladder:


Use a ladder of proper length to reach the working height you need. Inside a house, that probably needs a low stepladder; outside, you may need a taller stepladder, and for some projects, an even taller single or extension ladder. Use a ladder according to use and working load – the combined weight of the climber and the load being carried.







extra heavy 300 lbs. maximum



heavy 250 lbs. maximum



medium 225 lbs. maximum



light 200 lbs. maximum


Inspect the Ladder:


Always inspect the ladder before you use it. Never use the ladder if it is damaged, broken or bent.

Do not make a temporary repair of broken or missing parts and then use the ladder. The temporary repair could fail while you are high off the ground. A ladder should be free from grease, oil, mud, snow and other slippery materials before using.

Moving the Ladder:


You should carry a single or extension ladder parallel to the ground. Hold the side rail in the middle of the ladder so you can balance the load. You should get help moving a very long ladder. Remember to always carry a stepladder in the closed position.


Setting up the Ladder:

Before you use a single ladder, extension ladder, or stepladder outside the house, make sure it will not hit electrical wires, tree limbs or any other obstructions when it is extended.

To ensure that the ladder is stable, place the feet of the ladder on firm, even ground.

The bottom of the ladder should be 1 foot away from the wall for every 4 feet that the ladder rises. For example, if the ladder touches the wall 16 feet above the ground, the feet of the ladder should be 4 feet from the wall. If you are going to climb onto a roof, the ladder should extend 3 feet higher than the roof. The upper and lower sections of an extension ladder should overlap to provide stability.


Recommended Height of a Ladder:

Ladder Height

Maximum Work Height

16 ft. ladder

13 ft. maximum work height

24 ft. ladder

21 ft. maximum work height

28 ft. ladder

24 ft. maximum work height

32 ft. ladder

29 ft. maximum work height

36 ft. ladder

32 ft. maximum work height

Before using a stepladder, make sure it is fully open and the spreaders or braces between the two sections are fully extended and locked.

Whether inside or outside the house, do not place stepladders or utility ladders on boxes, countertops or unstable surfaces to gain additional height.

The highest standing level on a stepladder should be two steps down from the top.

Using the Ladder:

Before climbing a ladder, make sure the locks are secured and the bottom and top of the ladder rails are on firm surfaces. The soles of your shoes should be clean so they do not slip off the ladder rungs. Do not wear leather-soled shoes, because they can be slippery. Your shoelaces should be securely tied. Make sure your shoelaces and pant legs are not so long that they extend under your shoes and cause you to slip.

  • Face the ladder while climbing and stay in the center of the rails. Grip both rails securely while climbing.
  • Do not lean over the side of the ladder. Your belt buckle should not be further than the side rail.
  • On single or extension ladders, never stand above the third rung from the top and never climb above the point where the ladder touches the wall or vertical support.
  • On stepladders, never stand on the paint shelf, spreaders or back section.
  • Never stand on the top rung of any ladder.
  • Do not overreach. It is safer to move the ladder to a new location when needed. Do not try to "jog" or "walk" the ladder to a new location while standing on it. Climb down and reposition the ladder.
  • Do not overload a ladder. It is meant to be used by only one person at a time.
  • Never use a ladder in high winds.
  • Do not use any ladder if you tire easily, are subject to fainting spells or are using medications or alcohol that make you dizzy or drowsy.

What to Do If You Fall From a Ladder:

  • Calmly assess the situation and determine if you are hurt.
  • Get up slowly.
  • If you feel that an injury has occurred which prevents standing or walking, do not panic. Call for assistance. If the injury is serious, call 911.
  • If you are not injured, rest for awhile and regain your composure before climbing again.
  • Ladders are useful tools, but they must be used properly to avoid turning a household chore into a trip to the emergency room or a physician's office.

Source: American Academy of Orthopaedic Surgeons:

Keeping you Body Wise: Protect you back

by admin December 28, 2010

Understand how to properly lift heavy objects


Although it seems like you just put up your holiday decorations, the time is nearing for them to come down again. For many, this includes packing large boxes and lifting them onto the top shelf of a closet or an attic. This type of heavy lifting has potential to be extremely dangerous. The Orthopaedic Institute (TOI) would like to encourage you to follow these suggestions from the American Academy of Orthopaedic Surgeons for how to properly lift large, heavy boxes or items.


  • Plan ahead what you want to do and do not be in a hurry.
  • Position yourself close to the object you want to lift.
  • Separate your feet shoulder-width apart to give yourself a solid base of support.
  • Bend at the knees.
  • Tighten your stomach muscles.
  • Lift with your leg muscles as you stand up.
  • Do not try to lift by yourself an object that is too heavy or an awkward shape.
  • Get help.

Image provided by

Holiday Warning: Beware of wrap rage

by admin December 21, 2010

Plastic packaging causes puncture wounds and aggravation  

It is the one thing standing between you and your new gadget. It creates an immense amount of frustration and anxiety. Even worse, it is the culprit of many injuries during the holidays. Hard-to-open, plastic package injuries cause an average of 6,000 people a year to visit the emergency room, according to the Consumer Product Safety Commission.  

The phrase “wrap rage” was coined for these feelings of anger and agitation. The wrap rage phenomenon was discovered in 2006 when Consumer Reports magazine created the Oyster Awards for the products with the hardest-to-open packaging. During a season filled with gifts, The Orthopaedic Institute (TOI) would like to help you preserve your hands and sanity when confronted with this resistant packaging.  

In the event of an injury or puncture wound to your hand, the first step is to run the injury under warm water and clean with soap. After clean, apply pressure to the wound with a clean cloth to stop the bleeding. Then, make sure you do not have a more serious injury that would require immediate medical attention, said TOI’s Dr. James B. Slattery, board certified orthopaedic surgeon. He advises looking for the following warning signs:  

  • If you experience a loss of feeling, you may have nerve damage.  
  • If you lose any ability to move your fingers, you may have severed a tendon.  
  • After three to five days, if you notice red streaks extending up the arm from the injury, increased swelling and/or a fever, you may have an infection.  

To prevent an injury, keep in mind the following:  

First, check the back of the package to see if the manufacturer has provided an easy way to open with either perforations or a starting point. If not, there are a few alternatives to using potentially unsafe tools such as razor blades or box cutters.  

Can opener method: Use a manual rotary can opener to clamp down and cut the top of the packaging off. If this method does not open it entirely, you may have to insert a knife in-between to the two layers. At this point, using a knife is much safer to cut the remaining plastic.  

Commercial products method: There are many products sold specifically for opening hard, plastic packages.  

If you decide not to use the above methods, the Pennsylvania Medical Society suggests the following:  

  • If you must use a knife or another type of sharp object, cut away from your body.
  • If you must use scissors, use ones with blunt tips. Wear protective gloves.
  • Avoid opening tough-to-open packages in a crowded area.
  • Don’t use your legs to keep the product stable.  

TOI wishes you a happy and healthy holiday season!


TOI employees come together to give back

by admin December 14, 2010

TOI’s holiday giving program adopts 20 people for the holidays


The Orthopaedic Institute (TOI) is proud to support its community through its annual Holiday Giving Program. TOI established the program to help families in need during the holidays and to give employees an opportunity to donate reasonable contributions that collectively, can make a large impact.


“The idea is for everyone to donate a little, so that together, we can all do a lot,” said Bailey Hulslander, TOI’s marketing director. “Our generous employees exceeded our expectations, and now we can truly make a difference in the lives of deserving families this holiday season.”


TOI decided to take on more families than ever this year and as a result, raised significantly more money than any year to date. With each employee donating the suggested $5, and many donating more than the recommendation, TOI employees raised $3,160.


The funds raised will be used to fulfill wish lists of deserving families and children. TOI adopted two families in Alachua County through Peaceful Paths Domestic Abuse Network, one family in Marion County through the Salvation Army and five individual children in Columbia County through the Lake City Dream Machine.


TOI would like to thank its employees for working together to make holiday dreams come true.

Image provided by

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.


«  June 2018  »

View posts in large calendar