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Staying Active and Injury-Free...At Any Age!

No one can argue that staying active can have multiple benefits. Adults that maintain a regular exercise program will find that exercise can help them: 

  • Maintain healthier weight
  • Have healthier cholesterol and blood pressure levels
  • Be at lower risk of suffering a heart attack
  • Lower their risk of type 2 diabetes and some cancers
  • Have stronger bones, muscles and joints
  • Have a lower risk of falls
  • Improve mood
  • Improve sleep patterns

 

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One of the tricks of starting and sticking to an exercise program is to avoid injury.
 
There's nothing more frustrating than finally getting over inertia to start a fitness program, only to be sidelined by injury.
 
In my personal journey, I'm frequently discovering new sports and hobbies - or rediscovering. And if I find something I love, I tend to overdo it. As I got into my forties, I found out first-hand that charging hard at one sport without balancing that with cross-training resulted in some of the common overuse...
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Your Orthopaedic Surgeon Will Tell You That You Should DEFINITELY Smoke Cigarettes If...

...you want to wait extra loooong for your fracture to heal
...you want to have a higher risk of surgical complications, like infection or problems healing your wound
...you're okay with developing osteoporosis
...you want to be more likely to develop overuse injuries, like bursitis or tendonitis - and take longer to recover
...you want to have a detrimental effect on your athletic performance
...you want to have more pain after a surgery

Sound attractive? I would guess not for most.

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As an orthopaedic surgeon, I treat many acute and chronic musculoskeletal conditions, including fractures, sprains, strains, tendon/ligament injuries and bursitis.  I often discuss with smokers the risks above - not to mention the risks of smoking that first come to mind...the damaging effects on the heart and lungs.  Many individuals are unfamiliar with the fact that smoking can even affect the health of the bones and joints.
 

 

The quick and dirty on why smoking affects...
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Nutrition for the Active Adult, with Niki Strealy, RDN, LD

sports medicine Jun 06, 2018
As a sports medicine orthopaedic surgeon, I work with athletes of many levels. One area that we don’t always get to touch on when focusing on injury is nutrition and its importance. This is where we rely heavily on our Registered Dietitian Nutritionists for solid advice. I’m honored to have Niki Strealy, RDN, LD of Strategic Nutrition talk to us about nutrition for the active adult. Not only is she a seasoned professional, she herself is a runner and a track coach. Who better to bring together nutrition and sports?

Thanks, Niki, for being a part of my blog!
 

 
As a registered dietitian nutritionist, it’s my role to look at what clients eat and make recommendations. I am also a marathon runner and track coach; I know first-hand “If you don’t put fuel in the car it won’t go.”
 
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Niki Strealy at the 2018 Boston Marathon
 
Calculating Protein Needs
How much protein do you need? It depends on a...
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Staying Healthy on the Tennis Courts

It doesn’t matter if you’re a beginner (like me) or a pro, there are many things you can do to prevent injuries on the tennis court. Did you know in 2007, more than 21,000 people were treated in the US for tennis-related injuries?

Here are a few tips to avoid injury on the courts:

Environment:
- When playing outdoors, dress appropriately for the weather and don’t forget sunscreen and a hat.
- Court surfaces - surfaces such as cement, asphalt or synthetic aren’t very forgiving. Consider inserts to absorb shock to protect your back and other joints when playing on harder surfaces.


 
Preparation:
- Take time to warm up and stretch. Start with at least 3-5 minutes of light aerobic exercise , such as a light jog, jumping jacks, running or stationary cycling. Follow with gentle static stretching, holding your stretches for 30 seconds or more.
- Start slow with your strokes and gradually build up to your maximum pace.
- A great resource for general exercise safety...
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Basketball Safety

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As the weather warms up, hitting the courts is looking more and more attractive. Recreational basketball is a great full-body workout, but don’t forget important safety tips to avoid injury.

Data reported by the Consumer Product Safety Commission (CPSC) showed that in 2016,

  • 60,509 people for basketball-related foot injuries
  • 355,130 people for basketball-related ankle injuries
  • 186,464 people for basketball-related knee juries


The AAOS recommends the following basketball safety tips:

  • Proper Preparation for Play. Maintain physical activity by sticking to a balanced fitness program during the off-season. Always warm up and stretch before beginning play. Research has shown that cold muscles are more prone to injury. Warm up with jumping jacks, stationary cycling or running or walking in place for 3 to 5 minutes, especially cold winter months when basketball is frequently played.
  • Focus on Technique. Players at all levels benefit from good coaching to assist with proper...
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