Tennis Elbow vs. Golf Elbow Explained

-Causes of Tennis Elbow
-Treatment of Tennis Elbow
-Tennis vs Golf Elbow

If you’re experiencing regular pain when engaging in activities involving your forearm muscles, tennis elbow may be to blame. However, many patients confuse tennis elbow and golfer’s elbow. Here we will discuss different aspects of tennis elbow that will help you figure out if you may have this painful disorder. We’ll also highlight some of the differences between tennis and golfer’s elbow.

Tennis elbow can be quite uncomfortable, but the vast majority of patients will regain full strength and range of motion with proper treatment.

What Is Tennis Elbow?

Tennis elbow, also known as lateral epicondylitis, is a common overuse injury resulting from repetitive motion involving the tendons in your elbow. These tendons, the extensor carpi radialis brevis and extensor digitorum communis of the forearm, extend and stabilize the wrist as they anchor your muscles to your bones. When the attachment site weakens, you start to experience pain and tenderness while engaged in everyday activities involving gripping, grasping or lifting.

The first documented reference to tennis elbow was published in 1883, noting that frequent tennis players presented with pain in and around the elbow area of their racquet arm. Subsequent studies observed that using inappropriately matched equipment for one’s body size and muscle strength, gripping the racket too hard, hitting the ball off center and using poor technique on ground strokes increased the likelihood of tennis elbow pain.

What Are the Signs of Tennis Elbow?

Tennis elbow usually develops gradually, starting off as mild discomfort and worsening as time passes. In most cases, there is no specific incident that can be linked to the start of the symptoms.

Many people suffering from tennis elbow experience recurring pain radiating from the elbow all the way down the forearm, with pain that increases when they attempt to extend or straighten the elbow. Other common signs of tennis elbow include:

• Difficulty grasping or lifting objects
• Weak grip strength
• Sharp twinges when engaged in activities using the elbow
• Pain during and after activities involving the wrist
• Numbness or tingling in the fingers
• A dull ache when resting

Tennis elbow most often affects your dominant arm, meaning that right-handed people are more likely to develop tennis elbow in their right elbow and left-handed people are more likely to develop tennis elbow in their left elbow. However, it is possible for people to develop the condition in both arms. It is estimated that up to 20 percent of patients have some degree of bilateral tennis elbow.

Tennis elbow is usually considered degenerative rather than acute. If left untreated, tennis elbow can progress to the point where you have difficulty with simple everyday activities such as turning a doorknob, shaking hands, brushing your teeth or holding a coffee cup.

What Causes Tennis Elbow Pain?

Tennis elbow is most common in people ages 30 to 50, although the condition can be seen in people of all ages. Depending upon their activity level, children and senior citizens can be diagnosed with tennis elbow as well. There is no gender-related component to tennis elbow, and men and women are equally likely to be diagnosed with the condition.

Overuse is the most common cause of tennis elbow pain. When you frequently engage in activities that place stress on the tendon attachments and the muscle-tendon unit, microscopic tears form in the tendon where it is attached to the bone. These tears lead to the inflammation and pain associated with tennis elbow. Typically, overuse is defined as a high activity level three or more times per week with activity lasting 30 minutes or more per session. A poor overall fitness level can exacerbate the problems caused by overuse of the forearm and elbow area.

Tennis elbow pain can sometimes be linked to specific injuries or traumas. If you suffer a direct blow to the elbow, this could result in the swelling of the tendon and subsequent degeneration. When seeking treatment for your condition, it is important to inform your doctor of any injury or trauma that could be linked to the development of tennis elbow.

Finally, as with many medical conditions, genetics play a role in the development of tennis elbow. Some people are born with tendons that are naturally less durable, which makes them prone to developing the condition at an earlier age or in conjunction with pain in the shoulders and feet.

How Do You Get Tennis Elbow Without Playing Tennis?

The Nirschl Orthopaedic Center reports that half of all tennis players will be diagnosed with tennis elbow at some point in their lives. However, people who play tennis make up less than 5 percent of all reported cases of the condition. This means the majority of people diagnosed with tennis elbow can attribute their condition to other causes.

Can you get tennis elbow from baseball and other sports, then? The answer is yes. Baseball pitchers are commonly affected by tennis elbow, especially if they haven’t been properly trained as to the correct pitching mechanics, frequently pitch curve balls or have a training schedule that is too vigorous. Younger players with elbows that are still developing are particularly prone to tennis elbow.

Other sports that have been linked to tennis elbow include football, javelin, discus, badminton and squash. The more frequently a person plays one of these sports, the more likely they are to develop the condition.

If you don’t play sports at all, you can still get tennis elbow from any sort of regular manual labor that involves lifting of the wrist and/or repetitive turning motions. This includes plumbing, meat cutting, painting and bricklaying, as well as typing. Hairdressers are also vulnerable to tennis elbow due to their frequent use of scissors, shears and other styling tools.

If you enjoy arts and crafts in your spare time, you may be vulnerable to tennis elbow due to the fine, repetitive hand and wrist movements involved in completing projects. For example, knitters and crocheters who work on projects for several hours at a time are prone to developing elbow pain. Scrapbooking can also be problematic due to the detailed cutting that is often involved.

How Is Tennis Elbow Diagnosed?

If you suspect that you may be suffering from tennis elbow, medical treatment is needed. Self-diagnosis can be dangerous, as tennis elbow is easily mistaken for other conditions. According to the American College of Sports Medicine, there are at least 43 different documented pathologies of the elbow joint. Many of these conditions, such as bursitis and arthritis, have symptoms that are similar to those of tennis elbow.

Tennis elbow is diagnosed based on a description of how your symptoms developed and what type of activities you engage in during a particular day. Your doctor will also consider factors such as whether you’ve previously injured your elbow and whether you have a history of nerve disease or rheumatoid arthritis.

During the initial examination, your doctor may ask you to perform basic tasks such as extending your arm fully straight and trying to straighten your wrists and fingers against resistance. If these tests are inconclusive, your doctor may order X-rays, an MRI scan or an EMG before making a final diagnosis. Bone scans may be done in rare cases to look for stress fractures or disease conditions that could be causing the elbow pain.

To assist your physician in obtaining an accurate diagnosis, it’s helpful to bring the following to your initial appointment:

• A written list of your symptoms
• Any questions you might have
• A list of any medications you are taking, including both prescription drugs and over-the-counter medicines
• A list of any previous surgeries you’ve had, as well as any injuries or other medical conditions that may be relevant to the pain you are experiencing

How Is Tennis Elbow Treated?

Ice and anti-inflammatory, over-the-counter pain relievers such as aspirin or ibuprofen can provide temporary relief for your elbow pain. You will also want to rest the affected area as much as possible by stopping activities that irritate the tendon or by changing your technique to reduce stress on the forearm muscles.

Unfortunately, basic self-care at home will not resolve your tennis elbow pain permanently. The body requires new blood vessels and collagen proteins to heal the affected tendon.

Treatments for tennis elbow depend upon the severity of your pain, but may include:

• Cortisone Injections: Cortisone is used to control inflammation and relieve tennis elbow symptoms. They cannot be used long term, however. Too much cortisone can weaken sensitive tissues over time. Injections are given around the tendons and over the most painful point of the elbow, but are not directly injected into the tendon tissue itself.
• Bracing: When tennis elbow is linked to your occupation, it can be difficult to avoid activities that cause pain. In this case, functional bracing can be used to disperse forces that would normally be absorbed at the point of injury. Braces apply pressure on the muscles below the elbow to allow you to complete your daily activates with less discomfort. Tennis elbow braces are also called counterforce braces, and most commonly come in full elbow sleeve or simple strap styles that can be adjusted to provide the necessary tension around the forearm area. The braces can be worn throughout the day but should be removed before going to sleep at night.
• Physical Therapy: An experienced physical therapist can develop a personalized exercise program designed to strengthen the forearm, wrist and shoulder muscles while bringing in a new blood supply. The therapist may use massage, ultrasound and other muscle-stimulating techniques to promote healing. You might also be referred to an ergonomic specialist and/or occupational therapist if your condition is related to work activities.
• Surgery: According to the American Academy of Orthopaedic Surgeons, 80 to 85 percent of tennis elbow cases will improve after six months to one year of nonsurgical treatment. However, some patients may require surgery to remove the pain-producing tendon. After surgery, the arm is temporarily immobilized using a splint. The patient begins gradual strengthening exercises three to four weeks after the procedure, with the goal of being able to return to light athletic activity within four to six weeks and competitive athletic activity within four to six months.

Preventing Tennis Elbow Pain

Although tennis elbow treatment is very effective at relieving pain and improving range of motion, it’s possible for the condition to reoccur if the patient slips back into old habits. Modifying your daily routine is a key component of staying injury free.

If your tennis elbow is caused by work-related duties, it’s recommended that you speak to your supervisor or a company human resources representative about making accommodations to avoid a relapse. For example, if typing is the primary cause of your injury, you may need to type on a split keyboard to help your hands stay in a more natural line and use a wrist pad to keep your hands level with the keyboard at all times. You might also need to take more frequent breaks to allow for stretching and a change of positions.

If your pain is related to tennis or another sport, individualized coaching can help you refine your technique to prevent injury. In addition, a coach can check that your equipment properly fits your needs. For example, switching to a looser-strung tennis racquet reduces the stress on your forearm and keeps you from overworking your injured muscles and tendons.

Regardless of whether your tennis elbow is linked to work or recreational activities, you should make it a priority to follow through with the approved course of physical therapy. Strengthening your arm, shoulder and upper back muscles will help prevent future problems by taking stress off your elbow. Regular use of the exercises recommended by your therapist will allow you to maintain an active lifestyle without worrying about aggravating your injury.

TENNIS ELBOW VS. GOLFER’S ELBOW

You may have heard of both tennis elbow and golfer’s elbow before, but you probably don’t know what sets them apart. There’s a reason many patients confuse tennis elbow and golfer’s elbow. They share quite a few characteristics:

• Both are overuse injuries, caused by repetitive motions involving your arm and wrist.
• They both are characterized by damage to the tendons that attach your forearm muscles to the bone at your elbow.
• They both cause inflammation of the tendons but can progress to partial or full thickness tears of the tendon.
• Both cause pain to the elbow region.
• You don’t need to participate in the sport for which they’re named to get these conditions.
• Both start gradually but can get worse over time.
• Treatment for both is similar, beginning with giving your elbow and wrist a rest to reduce the amount of strain.

Despite these similarities, they are not the same conditions. In fact, they are quite distinct. Determining the correct cause for your elbow pain is the best method for receiving proper treatment. That’s why it’s important to visit your doctor who can assess your elbow and give you an accurate diagnosis.

WHAT IS GOLFER’S ELBOW?

Golfer’s elbow is a completely different disorder than tennis elbow. Medial epicondylitis, more commonly referred to as golfer’s elbow, is discomfort or irritation occurring on the inner side of the arm and elbow that is caused by activities that require repeated flexing or twisting of the wrist — for example, anything that requires you to bend your wrist downward or overuse your forearm muscles. When you do activities that require repeated lifting, especially if your elbow is extended and your palm is facing down, this can also cause the condition.

Despite the name, golfer’s elbow isn’t just limited to people who play golf. Repetitive tasks like gardening, shoveling, throwing a ball, painting and similar activities all put you at risk for golfer’s elbow. It can also be seen in weight trainers with poor technique, as well as those who work in an assembly line repeatedly bending and straightening the elbow. It is most common in people over age 40, smokers, those who are obese and those who perform repetitive activities for two or more hours per day.

People who are suffering from golfer’s elbow often experience pain when making a fist or twisting the forearm. In many cases, the affected area is tender to the touch or slightly swollen. If you are suffering from golfer’s elbow, pain often seems to worsen when you attempt to flex your wrist, pick up something with your palm down or squeeze a ball.

If the condition is not treated promptly, golfer’s elbow can cause weakness in the hands or wrist as well as stiffness in the elbow. The treatments for golfer’s elbow and tennis elbow are similar in most cases. One option is using a brace, but the best elbow brace for golfers elbow can depend on your symptoms and preferences. You will still need to seek medical care to learn the best way to handle your condition.

DIFFERENCES BETWEEN GOLFER’S AND TENNIS ELBOW

There is widespread confusion about how golfer’s and tennis elbow differ. And although they’re often confused, there are a few distinct characteristics of each condition that will help you tell them apart:

• Inflammation Location: The difference between golfer’s and tennis elbow centers on where the elbow is inflamed. A person suffering from tennis elbow will experience inflammation of the outside of the elbow and forearm areas, while a person suffering from golfer’s elbow will experience inflammation on the inner side of the arm and elbow.
• Tendon Affected: Tennis elbow affects the lateral (outside) epicondyle tendon. These are connected to the muscles that stretch your wrist backward and allow you to spread your fingers. Golfer’s elbow affects the medial (inside) epicondyle tendon. This is attached to the muscles you use to flex your wrist and contract your fingers, like when you grip something. This could present itself through inner elbow pain when you’re gripping or lifting something with your hand.
• Symptoms: The side effects of these conditions can be very similar, but they are on opposite sides of the elbow and arm. Tennis elbow presents with pain and tenderness experienced on the outside of your elbow, while golfer’s elbow can be felt on the inside of your elbow and down your arm. Golfer’s elbow can also cause numbness or tingling in your fingers.

GET HELP FOR YOUR TENNIS ELBOW PAIN

The goal of tennis elbow treatment is to help the patient regain total arm strength and endurance. Seeking medical care as soon as possible is the best way to get back to your daily routine. The medical experts at OIP will be able to diagnose your condition accurately, so you know definitively whether you have tennis elbow or golfer’s elbow.

Schedule an orthopedic appointment at OIP by using our online form or by calling 717-761-5530.

All About Seasonal Allergies & Joint Pain

In this article:

-Managing seasonal allergies
-How to prevent joint pain during allergy season
-Food Allergies and joint pain

Do seasonal allergies wreak havoc on your body?

If so, you’re not alone — many people experience an increase in their allergy symptoms during allergy season, especially when pollen counts are high. For some, symptoms are mild, with sneezing and stuffiness, while others experience joint, back and neck pain, in addition to breathing difficulties. However, although allergies can cause neck pain, join pain and back pain, there are many things you can try to make the pain subside.

In some cases, your symptoms may appear to be related more to the weather, injury or illness rather than specific allergens. However some allergy symptoms, such as non-allergic rhinitis and even joint pain, can be brought on by rapid changes in temperature and humidity that typically accompany the spring season. In the United States, spring often is the highest time for allergies, meaning your seasonal allergies could be the cause of your pain.

Let’s take a closer look at how allergies and joint pain may be related.

What Causes Back Pain?

Back pain is a common complaint, especially among adults. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, there are several potential causes of back pain.

Aging is one of the most common risk factors, as people may begin to experience back pain between the ages of 30 and 40. It is also a more prevalent issue among those who are not physically fit. Another risk factor is being overweight, which stresses the back and leads to pain. There are also hereditary factors, such as ankylosing spondylitis, a form of arthritis that can impact the spine. Back pain may also be caused by diseases such as cancer and arthritis.

Pain in the lower back is particularly common and is one of the leading reasons for people to go to the doctor or to stay home from work. Back pain can occur in acute or chronic forms. Acute pain is pain that begins suddenly and that typically lasts for six weeks or less. Chronic pain is more prolonged, such as pain lasting longer than three months. Chronic pain is less common than acute pain. It is possible for acute back pain to improve without treatment, depending on the underlying cause. You may find that taking ibuprofen, acetaminophen or aspirin can help to reduce your back pain.

There are several potential causes of back pain, including specific problems related to certain conditions or diseases:

• Arthritis
• Spinal stenosis
• Infections
• Kidney stones
• Scoliosis
• Muscle spasms
• Disk breakdown
• Ruptured disks
• Tense muscles
• Seasonal allergies

You may have more than one underlying cause linked to your back pain. If you have strong symptoms and aren’t feeling well, you’ll want to consider treatment options with your healthcare provider.

How Can You Treat Back Pain?

If you’re suffering from back pain, there are several potential treatments to consider.

Medications, like topical analgesic creams and ointments, may offer pain relief. Analgesic medications are over-the-counter medications, such as aspirin or acetaminophen. Nonsteroidal anti-inflammatory medications can reduce pain and swelling. These drugs often referred to as NSAIDs, include common over-the-counter medications such as ibuprofen and naproxen sodium. It is possible to get a stronger NSAID from a doctor.

If you have chronic back pain, additional medications may include muscle relaxants and even antidepressants. However, these options may not work for everyone.

Medications are just one treatment option. You may prefer to use hot or cold packs, or both, to ease a sore and stiff back. These packs offer a number of benefits. Heat helps reduce pain and muscle spasms, while cold reduces swelling and numbs more intense pain.

Exercise is another treatment option, especially if the cause of the problem is weight-related. However, it is important to note that while exercise can ease chronic pain, it is not ideal for acute back pain. Individuals suffering from either types of pain should seek advice and clarification from a doctor or physical therapist.

Joint Pain: You’re Not Alone

In a recent national survey, nearly one out of every three adults in the US reported having joint pain within the last 30 days. In this survey, deep pain was the most common complaint, followed by shoulder and hip pain

Joints connect your bones together, providing your body with support as you move. Joint pain can impact just about any part of your body, including the ankles, feet and hands. While joint pain can occur at any age, it becomes increasingly common as a person ages.

Damage to your joints caused by injury or disease cannot only interfere with movement, but can also be a common cause of pain. Some of the most common conditions leading to painful joints include rheumatoid arthritis, bursitis, osteoarthritis, gout, strains, sprains and other injuries, such as in sports.

As with back pain, joint pain can vary greatly in terms of severity in the amount of time that it lasts. For example, joint pain that resolves within a few weeks is referred to as acute. However, many people suffer from chronic joint pain, or pain that lingers for weeks or months at a time.

Other common causes of joint pain include:

• Osteoarthritis
• Tendinitis
• Overuse injuries, such as strains are sprains
• Gout
• Certain injuries, such as a fracture
• Infections caused by a virus
• Bursitis
• Autoimmune diseases, including lupus and rheumatoid arthritis
• Seasonal allergies

Can Joint Pain Be Treated?

To help understand joint pain, your doctor will first try to determine an underlying cause. Once you discuss the potential causes with your doctor, treatment options can vary based on the reason for the joint pain.

As with back pain, over-the-counter anti-inflammatory medication such as aspirin or ibuprofen may help with moderate to severe joint pain. If you have milder pain that is not accompanied by inflammation, it is possible that taking Tylenol for a short period of time will provide relief.

Other drugs that may help reduce joint pain include antidepressants, antiepileptic drugs and muscle relaxants that can treat muscle spasms. Some people may find relief by taking two drugs at once, such as muscle relaxants and NSAIDs. It is important to consult with a doctor before doing this.

Seasonal Allergies:  Occurrence and Symptoms

Seasonal allergies are sometimes referred to as hay fever or allergic rhinitis.

In the United States, allergies typically are at their worst during the spring season, when flowers start to bud and trees begin to bloom. In most parts of the country, allergies typically start in February and can last until early in the summer.

Certain factors can influence the intensity and duration of allergy season. For example, milder winter temperatures can lead to early plant pollination. Additionally, a rainy spring can lead to rapid plant growth, ultimately causing an increase in mold and symptoms that can linger into the fall.

Seasonal allergies develop because the body’s immune system has become sensitized and is overreacting to something in the environment that normally does not cause problems in other people. Some of the most common triggers of seasonal allergies include grass, pollen and mold.

Some of the most common general allergy symptoms include:

• Nasal congestion
• Coughing
• Sneezing
• Wheezing
• Runny nose
• Itchy throat
• Itchy skin
• Itchy and watery eyes
• Hives
• Fatigue
• Joint, back and neck pain

Other factors can influence the severity of allergy symptoms. After a rainfall, pollen counts typically increase. Pollen counts are often higher on warm and windy days. On days with no wind, allergens are typically grounded. High humidity also promotes mold growth. In addition, pollen levels are generally at their highest in morning hours. Certain pollens, such as grass and ragweed, are most prevalent when the nights are cool and the days are warm.

Managing Your Seasonal Allergies

One of the most important things someone suffering from allergies can do is to identify the triggers. While some people seem to blame one trigger, it is possible that there are actually multiple triggers. It is not uncommon for those who suffer from spring allergies to show symptoms throughout the year. Some ways to avoid triggers include:

• Shower after being outdoors.
• Monitor pollen and mold counts, which are available on TV or in the news.
• Stay inside during peak pollen counts, which is the middle of the day of the afternoon.
• Wear a filter mask when working outdoors.
• Take preventive medication.

You can take other precautions as well, such as bathing and shampooing your hair each day to completely remove the pollen from your hair and skin. You should also wash your bedding in hot soapy water at least once a week.

You may need to wear sunglasses outdoors to protect your eyes from pollen. Those with severe allergies might find that a facemask is helpful during times when daily pollen counts are very high. It is also important to avoid line drying your bedding or clothes outdoors if the local pollen counts are high, as pollen can settle on these items.

Treatment options may include one or more medications to help control symptoms. While some drugs are available over-the-counter, others may require a prescription. Common medications to treat allergies include nose sprays and anti-histamines. Many people find that allergy shots provide relief, especially if their symptoms are linked to pollen. Allergy shots work by exposing the body to small amounts of allergens, which gives the body time to learn how to tolerate the allergens.

Can Seasonal Allergies Cause Body Aches, Back Aches and Joint Pain?

If you’re wondering whether seasonal allergies can cause back aches and joint pain, you’re not alone. There are plenty of ways seasonal allergies are related to back pain and joint pain as well.

For starters, it is possible to experience joint pain with a cold. Because both allergies and a cold cause similar symptoms, such as a runny nose and sneezing, itchy eyes and throat, and stuffy nose, some people confuse a cold with allergies.

Colds are typically accompanied by a sore throat and coughing, and maybe even a fever and body aches in your neck. However, some people who suffer from inflammation because of their allergies experience joint pain as the body attempts to flush out the allergen.

Can seasonal allergies cause joint inflammation?

Another potential link is that allergies can lead to fatigue, which can also make sore joints feel worse. Changes in weather can also lead to joint pain. This is especially true for cold and damp climates and weather-related changes that coincide with seasonal allergies.

Muscle and joint pain can be a coexisting problem resulting from arthritis, Lyme disease and certain immune disorders. It can also be linked to bursitis and osteoporosis. There are other potential causes as well.

If you experience sneezing and coughing as a result of your allergies, you may suffer from muscle, joint and neck pain due to the repeated sneezing or coughing. Seasonal allergies can also make you feel tired, which can ultimately make your symptoms worse.

If you’re not sure whether your joint pain is caused by allergies, the best way to distinguish symptoms is to take a short course of antihistamines. You can take antihistamines for a week to determine whether allergies may be a source for your pain.

How to Prevent Joint Pain During Allergy Season

There are many possible treatment options for allergies, which can keep joint and back pain at bay.

For airborne allergens, you might find relief through humidifiers, air purifiers, filters and conditioners. In addition, many people find that over-the-counter medications, prescription medications or a combination of both also offer relief.

Antihistamines are medications that help counterbalance the effects of histamine, the common substance in allergens that leads to allergy symptoms. Immunotherapy through allergy shots and anti-inflammatory nasal steroid sprays are another treatment option. These sprays work by reducing swelling and inflammation, which cuts down on mucus production. Nasal steroids work especially well when combined with antihistamines.

Decongestants, available in capsule form, help to reduce sinus swelling and discomfort by thinning nasal secretions. These medications are intended for short-term use and are often combined with antihistamines for full relief from symptoms.

Seasonal Allergies and Joint Inflammation

If joint pain occurs during allergy season, you can experiment with a variety of treatment options to find what works best for your joint pain. Over-the-counter medications such as Tylenol and Advil can work for mild pain. For acute pain, hot or cold packs might provide relief. Your doctor might recommend steroid shots, where medication directly into the joint to help reduce pain and inflammation.

Some individuals also find that physical therapy can help to strengthen muscles around the joint, which in turn strengthens the joint and improves the range of motion.

Food Allergies and Joint Pain & Inflammation

Seasonal allergies aren’t the only type of allergies that can contribute to joint pain. There are also certain pre-existing conditions and food allergies that can cause joint inflammation and your body to have inflammatory responses. Inflammation is what causes the joints to swell and create pain or discomfort. There are two main culprits for food-related joint pain:

• Arthritis
• Food allergy or sensitivity

If you already have arthritis, then you probably have experienced some amount of joint pain in the past. Although there are many different types, arthritis is basically inflammation that affects your joints, causing pain and stiffness. Some patients with this condition experience increased inflammation after eating certain foods. This is especially true of patients with rheumatoid arthritis, an autoimmune disease that causes chronic joint inflammation, especially in the hands and feet.

Even though arthritis causes your body to be in a constant inflammatory state, it’s important to be aware of the triggers that can cause bouts of increased inflammation and lead to painful joint symptoms. Some foods known to impact arthritic patients and cause joint pain include:

• Sugar: Releases inflammatory messengers called cytokines.
• Saturated Fats: This triggers fat tissue inflammation. Foods to watch out for are pizza, cheese, red meat, pasta dishes and grain-based desserts.
• Trans Fat: This is commonly found in fast food and processed foods like snacks, cookies, crackers, doughnuts and even margarine. Trans fat can trigger systemic inflammation.
• Omega 6 Fatty Acids: Although omega 6 fatty acids are essential to a healthy diet, arthritic patients should watch how much they ingest as it can produce pro-inflammatory chemicals. Omega 6 is found in mayonnaise, salad dressing and a variety of oils like corn, peanut, grapeseed, soy, sunflower and more.
• Refined Carbs: Products with white flour, white rice and white potatoes can fuel the production of advanced glycation end, which increases inflammation.
• MSG: Often found in prepared Asian food and other types of prepared foods, this chemical is a known trigger for chronic inflammation.
• Alcohol: Although alcohol most notably impacts liver health, it can also cause inflammation when not used in moderation.

If you don’t have arthritis, you may find that you experience pain in your joints after you eat certain meals. Foods can still cause joint pain if you have a food allergy or a sensitivity to particular ingredients. When you experience joint pain with no specific cause, then it may be time to take a closer look at your diet. There are a number of different tests a specialist can use to determine your own personal food and drink intolerances, such as:

• Food allergy/sensitivity test
• Stool analysis
• Elimination diet
• Nutritional deficiency test

Whether it be gluten, dairy or an assortment of other foods, identifying and eliminating these triggers from your diet could help you manage joint pain. An anti-inflammatory menu will also be beneficial to your overall health and well-being.

What if Your Pain Continues?

Despite your best efforts, you may find that your chronic pain does not resolve over time. This is especially true if you have already tried a combination of pain relief methods and treatment for allergies.

Your pain might be more than allergies. To be sure, schedule an appointment at one of OIP’s designated care centers today. We’re here to help!

Training for Spring Sports After A Long Winter’s Nap

Winter weather and holidays cause many people to take a workout break and pack on a few pounds, but there’s nothing stopping you from getting back in the swing of things. Getting back into shape after winter or any long break means easing in to your workout to prevent injury, and you can be ready for spring sports by planning ahead with a good training regimen and smart prep.

Get Your Space Ready

Despite that New Year’s resolution to lose weight and get back into shape, many people find themselves with a gym membership they’ve stopped using long before spring arrived. The first step in deciding how to get back into shape is finding a gym or space you’ll use.

To get the most out of your workout space, make sure it’s:

• Convenient to your work, home or school
• Open during hours you regularly have a break
• A space you pass almost every day

If you’re able to have a convenient, open gym that you see on a regular basis, it will stay at the forefront of your mind and be a little harder for you to skip, especially on leg day.

Start Slow: Spring Sports Preparation

Whether you kept busy during the winter or heeded Mother Nature’s call and tried your hand at hibernating, it’s best to begin slowly. Take stock of your current fitness level before you start working out so you avoid pushing too hard and causing an injury.

One way to assess your fitness level is by performing a variety of quick tests. They’ll give you a good idea of your aerobic and muscular fitness as well as help you better understand what areas you need to work on and take extra care with during your workout.

The activities you can do for your fitness assessment include:

• Measuring your body mass index (BMI)
• Measuring your waist circumference – around your bare abdomen, just above your hipbone
• Timing how long it takes you to walk one mile
• Recording your pulse before and after you walk that one mile
• Seeing how many pushups you can do at a time
• Sitting on the floor with your legs in front of you and seeing how far you can reach

These and other activities, such as monitoring how many sit-ups you can do, will help you determine where you are on the path to getting ready for spring sports. They’ll also point out where you need the most improvement.

Keep your training for spring sports to your own pace and don’t push yourself too hard too soon. For example, set a treadmill to the rate it took you to walk one mile when you begin your workout program and work up from that number. Don’t expect to double that rate in one day – that will likely lead to an injury such as a sprained ankle or damage to your knee’s anterior cruciate ligament (ACL).

How to Get Back Into Shape Every Day

A good schedule that allows for gradual improvement is the best way to get back into shape and avoid injury. To capitalize on this, try including some exercise into your routine each day. There are a couple of ways to do this:

• Schedule it. In an overly-scheduled world, it might be time to actually add a calendar appointment so you get reminders on your phone or email. This gives you a chance to block out the time for your workout and avoid double-booking. You won’t have to make the tough choice between appointments, and you’ll get the workouts in so you’re ready for anything from a competitive soccer league to company softball and kickball games.
• Build on what you already do. If schedules don’t provide you with a structured day, consider building in a workout to the activities you already do. This can mean taking your favorite book to the treadmill, doing sit-ups during the commercials of your favorite show, riding a bicycle to nearby appointments, or even parking at the far end of a parking lot every time you run an errand.

Thankfully, getting ready for spring sports is something many people are able to incorporate into their everyday lives.

Exercises for Spring Sports

The main thing to consider when starting back up after an exercise hiatus is to do less, even if you were able to do much more before. Reduce the amount of reps you do per set and reduce the weight you’re using. This makes it a safer workout, and you’ll be able to gradually work up to the level you may have been at previously.

There are, however, two important things to increase when first starting back: the warm-up and cool-down. Longer warm-ups will provide more blood flow to muscles and joints, reducing the risk of injury as you first get started. Lengthening the cool-down with a gentle aerobic exercise and lots of stretching will ensure you’re not causing any harm to those freshly worked muscles.

Stretches were hopefully a major part of your last exercise routine. This shouldn’t change. The more you incorporate gentle stretching, the safer you are. This is true whether you’ve been working out for one day or one decade. Stretching helps to prevent muscle and joint pain and damage, so always stretch it out.

If you’re looking for specific exercises that can help, we’ve created this list below. Please note that it’s always safest to have a professional show you how to do each exercise. Descriptions in articles and pictures on the side of a machine are rarely ever as good as having a live demonstration where someone can help you get the right motion and stop before any over-extensions.

Some exercises to get you back in shape include:

• Crunches
• Dips
• Leg Swings
• Lunges
• Hip thrusts
• Planks
• Pull-ups
• Push-ups
• Standing squats
• Step-ups
• Stretching before and after every workout

These exercises are great for strengthening muscles while you’re also getting in aerobic exercises such as jogging, swimming, biking, or even walking at a brisk pace. Your best bet is to find a professional to help you determine a workout that’s right for you and your current fitness level. Going too soft won’t give you the fitness you’re seeking, and pushing too hard often leads to injury.

Beyond working with a professional to set your schedule, there are also some other habits and spring fitness tips to consider when getting back into shape after winter.

Spring Fitness Tips: Mix It Up

One of the best spring exercise tips you can listen to is to make cross-training a major part of your routine. It’s hard to think about spring fitness without Spring Training coming to mind, and lots of the work there involves cross-training approaches.

Cross-training creates both individual training sessions and overall regimens that combine several different types of workouts. This gives a total body workout and allows you to focus on general health instead of muscle isolation. You’ll also get a combination of aerobic and anaerobic exercises that will help you build both muscle and stamina, which is required in most spring sports.

There are three major benefits to a cross-training approach, and these habits can help you get ready for any sport, just like the pros:

• Injury prevention. One of the most common reasons behind injury when training for sports is when someone focuses too much on a single activity. This laser-like focus puts a lot of pressure on muscles, joints, ligaments and other tissue without giving them a chance to repair and recover. Cross-training helps address this by building in rest days for certain parts of your body and using activities that address different muscle groups. Your body has time to rest where it’s needed, leading to a healthier training session and a healthier you.

• Conditioning. Most spring sports involve a lot of running and a heavy workload. To match the rigors of your sport, it’s best to put those requirements in your workout. Cross-training allows you to build this conditioning by switching up what you’re doing – that means less long-term rest and more demanding workouts than a standard arm day or leg day. Cross-training primes your body and allows you to focus on multiple goals in a single day. You can easily include activities that focus on building muscle mass, losing weight, and getting quicker on your feet.

• Active recovery. To prevent major injuries, you need to rest the muscle groups you’re focusing on. However, the active recovery schedule involved with cross-training allows you to still get a workout in while giving those muscles a break. It’s also a fun way to introduce new methods of training. Runners and football players use swimming to give their joints a break while building up strength with resistance exercises. Some studies even suggest that working out lightly or with different methods on a recovery day can improve your recovery time and help reduce the risk of injury because of increased blood flow and delivery of nutrients to sore or hurt muscles.

Give Yourself a Slow Down Time

Every workout day and week needs some time to breathe. Don’t focus so much on how to get back into shape that you forget about the overall concept of wellness. Too much of anything – even exercise – can be dangerous. Your body, your mind and your schedule will need some time to recover when you get back into the habit of working out.

Get ready for spring sports by planning your workout with large times between reps and activity switching. You don’t want so much time that your muscles cool down, but you do want to give yourself enough time to feel everything out as you go. The extra time will help you determine if a muscle has been injured or if a joint needs some relief. You’ll be better able to judge whether you’re finishing a set to feel the burn or pushing too hard.

You aren’t losing or giving up control; you’re just adding some time to be self-aware. This mindfulness is a top way to stay safe, and it’s a spring exercise tip that the majors all use.

Spring Fitness Tips: Listen to Your Gut

If your car engine needs oil, it doesn’t matter how much gas you put in the tank. The problem won’t be solved. Your body and your recovery work the same way, and nutrition is a major player in the world of getting ready for spring sports.

You’re training your body to last the whole season, so you need a strong foundation with the right mix of fruits, vegetables, meats and other healthy choices. Balance them right for your sport, and you’ll see a better workout recovery as well as a reduced chance your muscles will face injury.

Professional baseball players, for example, need to load up on a lot of protein to keep their muscles strong but also need a higher-than-normal amount of carbs and fats for energy. However, you probably won’t want to ramp up your diet to that extent until you get closer to professional-level status. But don’t worry if you slip up or are unsure of what you should eat; just follow the basic food pyramid to achieve an overall daily balance.

Even Michael Phelps, who was hitting a 12,000 calorie diet each day during the 2008 Olympics, is still fine-tuning his meals. He recently switched from a morning of grits, French toast, three fried egg sandwiches, omelets and chocolate chip pancakes to a slightly smaller menu of oatmeal, fruit, a ham and cheese omelet and some coffee. Those changes moved him toward more protein-dense foods and typically healthier items.

If you’re working out, eat. Limiting calories to also lose weight can increase the risk of injury and reduce the amount of energy you have to work out. Lowering your calories below a standard diet while working out may also slow your metabolism.

Give Yourself a Trophy

A loud, aggressive trainer is a great motivator for many people while they’re at the gym. If you need a little more motivation outside of the gym, treat yourself. Whether it’s simply acknowledging you’ve met workout goals and giving yourself a gold star or updating your clothes to help you feel fitter and happier, go for it.

One top benefit of spring sports preparation is that you’re getting better overall. Pick up some new cleats; grab a fresh bat, or get that pair of wireless headphones you spotted someone else wearing during a workout. These little trophies establish another layer of positive feelings toward working out, and they’ll help you keep the schedule.

You are your body’s boss, and everyone likes it when their boss shows a little appreciation.

What If You Push Too Hard?

Everyone in the gym has tried to break a personal record or get over that wall and ended up running right into it. With this, there often comes an injury that may involve a long recovery period if it’s left untreated. The most important spring exercise tip anyone can offer is: get yourself checked out whenever you have an accident and are hurt.

Not treating an injury can bench you for much longer than just the spring season.

For 24/7 orthopedic care assistance call 855-OUCH-OIP (855-682-4647) and then follow up your treatment with therapy and other activities suggested by one of our orthopedic providers. OIP offers a variety of treatment options throughout Central Pennsylvania that can help you get back on your feet after an accident.

From small procedures to help with pain management and physical rehabilitation, OIP can help provide you the best treatment for a spring training accident. OIP is here to help you with getting back into shape after winter, spring or any season.

Orthopedic Injury Clinic Closed for Easter Sunday

In observance of Easter Sunday, The Orthopedic Institute of Pennsylvania and Orthopedic Injury Clinic will be closed on Sunday, April 5, 2015.

Our offices will resume their regular schedules on Monday, April 6, 2015 at 8:00 am.

The Physicians and Staff would like to wish you and your family a happy Easter!

Orthopedic Injury Care Hotline
For acute orthopedic injury advice and care, call:  855-OUCH-OIP (855-682-4647).

Dauphin County 50plus Expo

OIP is very excited to be participating as a sponsor and exhibitor of the Dauphin County 50plus Expo, held at the Hershey Lodge, 325 University Drive, Hershey, PA, on April 2nd, from 9:00 am – 2:00 pm.

Please stop by our booth (152-153) and say “hi!.”

Free Health Screening:   OIP will be providing Heel Scans for Bone Density.

Door Prize:  Be sure to register for a chance to win our door prize!  We are giving away an OIP branded gift basket including OIP Apparel, Gift Card, and First Aid Kit.

Exhibitor Map and Listing:  Download a copy of the Exhibitor Map and Exhibitor Listing in PDF.

For more information about the Dauphin County 50plus EXPO, visit www.50plusexpopa.com.

Udder-pedic Cow

Biruta Akerbergs Hansen, artist of OIP’s sponsored Fiberglass Udder-pedic cow stopped by to sign her name on the cow and meet with Dr. Dahl for a photo op. The Udder-pedic cow provides a glimpse into the anatomy of a bovine by showing the skeleton (with artificial joints) as if an x-ray had been taken of it. The cow was sold in a live auction, which took place on June 26, 2004 at the Harrisburg Farm Show.

OIP proudly displays the cow at our Camp Hill office in the vestibule of our main entrance. Be sure to stop by and check it out.

To view other cows, check out the Harrisburg Cow Parade website at: http://harrisburg.cowparade.com. 

Don’t Let Common Winter Sports Injuries Freeze Your Fun

Every year, millions of people flock to ski slopes, skating rinks and frozen ponds to enjoy a few hours of skating, sledding, skiing, ice hockey and other winter sports. Along with those great times, though, come common winter sports injuries that could have been prevented with the right safety precautions.

Among the list of reasons people visit the emergency room, sports injuries come in second. According to research compiled by Globelink, approximately 3.8 million people suffered winter sports injuries in 2013 in the United States alone. Millions more suffered in other winter hotspots like Canada and Iceland. Sledding was the most common cause of injury, resulting in 700,000 cases per year, but skiing, ice skating, hockey and snowboarding sent sports enthusiasts to the ER as well.

In many cases, these injuries could have been prevented by following important winter sports safety tips. If you like braving the cold, don’t forget to follow these basic winter sports injury prevention tips. At the very least, you’ll stay healthy so you can have more fun in the snow. Following these tips could even save your life.

Common Winter Sports Injuries

During the Sochi Olympics in 2014, the papers were full of stories about injuries sidelining one athlete after another. Some actually died as a result of their injuries. However, you don’t have to be an elite athlete to get an injury skiing, snowboarding, skating or playing hockey.

Injuries can happen to anyone at any time, whether they’re on the ice or on the slopes. Following skating and skiing injury prevention guidelines is the key to avoiding the most common injuries, such as:

Concussion

A concussion can occur while playing any sport during any season, including winter. More than 23,500 concussions result from playing winter sports every year, a third of them among children. Most occur while skiing or snowboarding, but it can happen during any sport – anyone who falls while skating or playing hockey could be at risk of a brain injury.

While not as common as other winter sports injuries, concussions are the leading cause of death and disability among skiers and snowboarders. CNN even ran a story about the issue. That’s why it’s so important to check for signs of brain injury when someone takes a fall, including:

• Blurred vision
• Dizziness
• Confusion
• Swelling at the site of the injury
• Vomiting

Dislocated Shoulder

When you hit a hard surface like ice, you run the risk of dislocating your shoulder. Because this joint is more mobile than other joints, it’s less stable. As a result, it’s easier to slip it out of place, so a hard hit that wouldn’t affect another joint could affect the shoulder. What’s more, 40 percent of dislocated shoulders have associated injuries to the nearby ligaments or muscles.

Skiers are at greater risk of dislocating a shoulder, but other winter activities can be just as risky. Skaters who fall on the ice or hockey players who run into other players could suffer the same injury. If you or your fellow athlete takes a fall, get help right away. Not only is a dislocated shoulder extremely painful, but putting off medical care for too long could also lead to a frozen, or totally immobile, shoulder.

Spinal Injuries

Although they’re rarely fatal, a back injury can be just as disruptive to your life as a concussion or other head injuries. A sprain or strain in the ligaments or muscles is painful and can keep you off your feet for weeks. A fracture or dislocation, on the other hand, could damage the spinal cord and lead to either partial or full paralysis.

Skiers are especially prone to spinal injuries in the wintertime, especially those on high slopes. However, snowboarding and other high-intensity sports could cause you to hurt your back, so it’s important to treat all those skiing injury prevention tips as if they were written for any winter sport.

Dislocated or Broken Elbow

We usually associate elbow injuries with summer sports like baseball and tennis, but winter athletes suffer from them, too. Elbows aren’t necessarily immune from injury – overuse can lead to sore muscles and damage to the tendons. However, you might end up with a more serious injury if you stretch out your hands to break a fall or keep from crashing into something.

If the impact is severe enough, you could end up with a fracture in the upper or lower arm near the elbow, or a dislocated elbow when the joint is pushed out of its normal position. The signs of both include intense pain, swelling at the elbow and inability to bend or straighten your arm.

Skier’s Thumb

Skiing is the only winter sport in which you’re regularly using your hands and wrists. As a result, they’re more prone to injury than they would be if you were skating or sledding. That’s why the most common hand injury – a torn ligament in the thumb – is known as skier’s thumb.

Skier’s thumb is the second-most common injury among skiers, second only to knee sprains. It usually occurs when a skier falls and bends his or her hand back to keep a grip on the ski pole. This causes the ligament in the thumb joint to tear and, in some cases, the phalanx (thumb bone) to fracture. Some falls are so bad that the wrist bends backward as well, causing a fracture or sprain that makes hand movement harder.

Knee Injuries

The knees absorb most of the shock to the body during everyday activities like walking, so imagine how much shock they have to absorb during an intense winter activity like skiing or skating. Knee injuries are some of the most common winter sports injuries, not just because they can occur in any sport but because there are so many different ways to get hurt.

The knees work hard during the course of normal sports activity and are already prone to the strains and pain that come from overuse. If you fall, however, the chance of injury is even greater, either because you fall right on the knee or bend your leg in such a way that an injury is inevitable. Some of the most common winter sports injuries to the knee include:

• A torn ligament on the back, inside, outside or front of the knee;
• A torn meniscus, the cartilage between the bones of the knee joint;
• Fractured kneecap, either on the lower end of the femur (thigh bone) or the upper end of the tibia (calf bone);
• Knee dislocation, when the bones of the knee joint separate.

Ankle Sprains and Fractures

Every day, 25,000 Americans sprain or fracture their ankles. This happens because they trip or fall, try to walk or run on uneven surfaces, or twist or roll their ankles – all the things that can happen when playing winter sports. In fact, these kinds of ankle movements are so common while snowboarding that a fracture of the Talus bone – located above the heel bone on the outside of the ankle – is widely known as snowboarder’s ankle.

Mild sprains need little more than an ice pack and elevation, while fractures usually need a cast and six weeks of healing. In either case, though, it’s important to get treatment right away and stay off your feet. Otherwise, you might develop more serious problems later that make it hard to walk at all.

Winter Sports Safety Tips: Injury Prevention Is the Key to Staying Safe

Injuries are a part of winter sports, but they’re far from inevitable. As many as half of all sports injuries could have been prevented with the right planning and preparation. While getting ready for your day or night out, be sure to follow these invaluable sports injury prevention tips.

Take Regular Breaks: You will also need to watch out closely for your kids. Even if they don’t seem tired, muscle exhaustion will put them at risk and increase the chance of injury. While you’re out enjoying some winter fun, take frequent breaks to hydrate, refuel and recover. This will give overworked muscles a break and allow them to keep going.

Keep an Eye on the Weather: Winter weather can be quite unpredictable. It could be a beautiful, but chilly, sunny day one moment, and the next, you could encounter dangerous conditions. If you have a day of outdoor winter fun planned, check the forecast before you head out. Inclement conditions increase the likelihood of a sports injury.

Don’t Go Alone: When playing winter sports, the most dangerous thing you can do is play them alone. Even solitary sports like skiing and skating carry the risk of a potentially life-threatening injury. If you suffer one, you might not be able to get help on your own. Minimize the risk by bringing someone with you. Stay close enough to one another so you can react quickly if there’s an accident. Check one another for signs of fatigue or confusion. Finally, bring a first aid kit along. The Red Cross has a list of all the things you’ll need to handle any emergency, injury-related or otherwise.

Do Your Warmup Exercises: Your muscles and heart need to be in good shape before any type of physical activity, let alone an intense wintertime activity. Muscles get tighter when the temperature drops, and your blood vessels contract. As a result, you’re more likely to get exhausted or develop a muscle cramp, and that raises the risk of a more serious injury. That’s why warmups should play a big role in your skiing, skating or snowboarding injury prevention plan. Your warmup routine should include:

• Stretching your arms, legs and back
• Arm circles
• Twisting your upper body
• Squats
• Jumping rope or running in place

Spend more time on these exercises than you normally would – since it’s cold, your muscles are tighter, so they need more time to loosen up. Also, focus on the muscles that will get the most use. For example, work out your arms more when you’re planning to ski or play hockey, or do more leg stretches if you’re skating or snowboarding.

Use Protective Equipment:  Most common winter sports injuries can be minimized – or prevented altogether – by wearing reliable protective equipment. The most essential piece is a helmet. Numerous studies have proven their effectiveness in preventing head injuries, which are more likely to be fatal than other types of injuries. Here are some tips to keep in mind when finding the right helmet for you:

• Choose a helmet with a strong outer shell and shock absorption layer.
• If you have an old helmet, check it for signs of wear and tear – even a few collisions can do significant damage.
• Wear a helmet specifically designed for the activity you’re engaging in. A bicycle helmet won’t cut it when skiing or snowboarding.
• Make sure your helmet fits properly, as an ill-fitting one will be ineffective.

Don’t forget to buy padding for other body parts, such as arms and legs. Broken bones aren’t the only consequence of winter sports, so finding equipment for other areas of your body is essential to your safety. Goggles will protect your eyes from injury, while UV sunglasses keep the bright winter sun out of your eyes.

Check Your Gear: It’s not just your protective equipment that needs to be properly maintained. Defective gear is an accident waiting to happen. No matter what activity you or your family is participating in, make sure all of your equipment is in good condition without any obvious defects. This includes your skis, snowboard, ice skates, sled and anything else you’re relying on to work properly.

Follow the Proper Technique: Many injuries occur because the skier, skater or snowboarder didn’t have the right form. Maybe his head hung too low or he wasn’t holding his ski pole the right way. Before hitting the slopes or ice, make sure you know what you’re doing.Whatever sport you want to play, spend some time with a qualified instructor before playing. He or she will teach you how to move your body as you go down the hill or move across the field. You’ll also learn how to position your body in the event of a fall. For example, a ski instructor will tell you to fall forward, not backward, to reduce the risk on your limbs.

Professional lessons for children is also an important way to keep your kids from getting injured. The earlier they can learn proper techniques, the more equipped they’ll be for a winter of fun and a future filled with winter sports endeavors. Simple safety tips, like rolling off a sled that won’t stop, will prevent more injuries than you realize.

If you can’t find an expert to help you out, do some research online or in sports magazines to learn the techniques that ensure winter sports safety.

Don’t Push Beyond Your Experience Level: Whether attempting a new slope or trying out a winter sport you’re not familiar with, it’s important to recognize your own limitations. Make sure you stay on runs that are appropriate for your level. Don’t attempt to try snowboarding or ice skating tricks that are beyond your expertise. Many injuries occur because people were unable to control their speed or when something was just beyond their abilities.

But it’s not just your own personal boundaries you should be aware of. It’s essential to follow the rules wherever you’re at, whether it be an ice skating rink or the ski slopes. Boundary ropes are used by ski patrollers to mark unsafe terrain. And sometimes ponds or rinks have posted signs that warn skaters if it’s not currently safe to skate, possibly because of thin ice.

Wear Appropriate Clothing: In the wintertime, we wear heavy coats and other winter apparel to stay warm. When playing winter sports, clothing does more than just keep you warm. On one hand, it has to protect you from sunburn, windburn and frostbite. On the other, it has to be flexible enough to allow you to move freely, because constrictive clothing can actually increase the risk of injury. Keep all of these things in mind when choosing winter sports attire. The best ensemble for outdoor activity includes:

• A shirt and long underwear;
• A long-sleeved shirt or fleece vest;
• A fleece jacket or insulated jacket liner;
• A waterproof outer shell;
• Insulated gloves, ideally with a built-in liner;
• A wool cap or face mask to wear underneath your helmet;
• Wool socks;
• Insulated shoes or boots.

Make sure the clothes are loose-fitting so your movements aren’t constricted. Also, choose breathable and synthetic fabrics for each item. This allows them to release the heat trapped inside and dry more quickly.

Be Familiar With Your Surroundings: If you’re in an unfamiliar environment, it could take you by surprise. Many winter sports injuries occur because someone didn’t anticipate a big tree or rock on the ski slope, or didn’t notice a thin patch of ice during a hockey game. Knowing what’s around you helps you figure out where to go – and which areas to avoid. Pick a familiar spot where you know what the landscape looks like. If this isn’t possible, scan the area beforehand so you know what’s safe and what isn’t. Of course, no environment is completely safe, but there are things you can do to minimize the risk of injury:

• Avoid crowded areas so you don’t run into someone
• Don’t wear headphones
• Stay away from rocks and trees
• Keep scanning the area – you never know when something will appear unexpectedly

Know Your Limits: It can be hard for some people to stop the fun, but this might be one of the most important winter sports safety tips you can follow. Even after following every skiing, skating or snowboarding injury prevention guideline, you could end up feeling exhausted or experiencing pain. In either case, it’s time to stop. You might want to challenge yourself, but it’s not worth putting your health at risk.

Don’t Let an Injury Put Winter Plans on Ice

Sometimes, despite following every prevention tip, you have a bad accident and get hurt. When that happens, the first step is to get help immediately. The second step is to find the best treatment for your injury, like those available at OIP.

We have offices throughout Central Pennsylvania, staffed by specialists who work together to offer minimally invasive treatments for a wide range of orthopedic problems, as well as pain management and rehabilitation to help you get back to your life.

If you get hurt this winter, don’t wait to treat it – call OIP and get the best treatment for your winter sports injury.

New Year’s Eve / Day – Hours of Operation…

The Orthopedic Injury Clinic (East & West Shore) will be closing early on New Year’s Eve.  The Orthopedic Injury Clinic will be open from 8:00 am – 12:00 pm on 12/31/2014.

In observance of New Year’s Day, The Orthopedic Institute of Pennsylvania and Orthopedic Injury Clinic will be closed on Thursday, January 1, 2015.  Our offices will resume their regular schedules on Friday, January 2, 2015 at 8:00 am.

The Physicians and Staff would like to wish you and your family a happy and safe New Year’s!

Christmas Eve / Day – Hours of Operation…

The Orthopedic Injury Clinic (East & West Shore) will be closing early on Christmas Eve.  The Orthopedic Injury Clinic will be open from 8:00 am – 12:00 pm on 12/24/2014.

In observance of Christmas Day, The Orthopedic Institute of Pennsylvania and Orthopedic Injury Clinic will be closed on Thursday, December 25, 2014.  Our offices will resume their regular schedules on Friday, December 26, 2014 at 8:00 am.

The Physicians and Staff would like to wish you and your family a happy and safe holiday season!

OIP Now Seeing Patients In Newport, PA

The Orthopedic Institute of Pennsylvania is now seeing patients in Newport, PA at the PinnacleHealth Medical Professional Center at 300 Bretz Court, Newport, PA 17074.

Dr. John R. Frankeny is the servicing provider and represents one of 24 Orthopedic Physicians for OIP.  He provides care for all general orthopedic problems with a special interest in:

Hip, Knee and Shoulder Surgery
Total Joint Replacement
Sports Medicine
Fracture Care

Call us today at 717-761-5530 or 1-800-834-4020 to schedule an appointment at the Newport office!