| Dear Vic,
Greetings and welcome to the latest newsletter from "Go Orthopedics". Spring is definitely in the air. This time of year encourages people to get more active and healthy. The information in this newsletter will tell things to keep in mind when joining a gym, update you on "What's New with Go Orthopedics" and how to maintain a well-balanced diet. Enjoy!
|
| Tennis Elbow |
 Tennis elbow is an injury to the muscles or tendons on the outside (lateral aspect) of the elbow. It typically results from overuse or repetitive stress, but it occasionally results from a trauma. It is not just seen in tennis players-- the injury occurs because of the nature of the tendon at this level of the elbow. The extensor tendons, which are the tendons that enable you to straighten your fingers, narrow at the lateral aspect of the elbow. The high stress localized at this site can exceed the tendons' ability to recuperate and over time may result in injury.
Lateral Epicondylitis
Injury to the lateral aspect is the most common upper extremity tennis injury. Tennis elbow is generally caused by overuse of the extensor tendons of the forearm. Commonly experienced by the amateur player, this injury is often a result of:
1. A one-handed backhand with poor technique (the ball is hit with the front of the shoulder up and power generated from the forearm muscles)
2. A late forehand swing preparation with resulting wrist snap to bring the racquet head perpendicular to the ball
3. While serving, the ball is hit with full power and speed with wrist pronation (palm turned downward) and wrist snap that increases the stress on the already taught extensor tendons
While popularized in tennis players, the majority of patients with tennis elbow symptoms are not tennis players at all. Jobs that require repetitive stress at the elbow can often cause subtle injuries over time. Sometimes patients may experience pain and not have a history of repetitive trauma at all. This is mostly due to the normal aging process of tendons. As we get older, tendons that are under high stress-- such as elbow tendons, rotator cuff tendons and Achilles tendons-- tend to lose their blood supply. In turn, they lose their elasticity and healing potential. So what may be perceived as normal everyday activity may actually injure a tendon that is not quite as healthy.
Medial Epicondylitis
Medial epicondylitis is less common and characteristically occurs with wrist flexor activity and pronation (a gripping-like motion). Medial epicondylitis can result from:
1. Late forehand biomechanics where the player quickly snaps the wrist to bring the racquet head forward
2. The back-scratch or cocking phase when serving, which places tremendous stress on the medial tissues of the elbow
3. In the right elbow of a right-handed gold swing by throwing the club head down at the ball with the right arm rather than pulling the club through with the left arm and trunk (referred to as "golfers elbow")
4. Improper pulling technique with certain swim strokes, especially the backstroke (referred to as "swimmers elbow") |
| Nutrition |
|
Ashley Blackman VATL, ATC
Eating healthy is an important thing to do but can be difficult to do because of all the information that is out there about what is "healthy". Eating healthy needs to become a lifestyle mind-set, not a diet mind-set.
Fruits and Vegetables: A persons should try to eat 2-4 servings of fruit and 3-5 servings of vegetables daily. The more color you have in your diet is an indication that you are eating well-balanced meals. Fruits and vegetables are bright in color so if you have a "bright" diet, you are getting in important fruits and vegetables. A vegetable serving is 1/2 cup cooked or chopped raw vegetables, as well as 1 cup raw leafy vegetables. A cup of leafy vegetables is the same as visualizing a baseball. Fruit serving sizes are an actual banana, apple or orange. Try visualizing a medium size fruit as a tennis ball.
Meat and Protein: Meat, beans, fish and nuts fall into this category. 2-3 ounces is considered a serving size for meat; which can be visualized as a deck of cards. A serving size of peanut butter is one tablespoon which is the same as a ping pong ball. One egg is equivalent to one ounce of meat.
Dairy: 2-3 servings of milk, yogurt and cheese are considered to be a vital element in a well-balanced diet. One cup of milk or yogurt is one dairy serving. A serving of cheese is 1 1/2 to 2 ounces. An ounce of cheese can be visualized by a pair of dice. Making sure you get in the three servings of dairy is one way of making sure you keep strong bones and strong bodies.
Bread, Cereal, Rice, Pasta: 6-11 servings a day is recommended for this category. Whole wheat or whole grain pasta and bread choices are better then white bread or white pasta. One slice of bread is considered to be one serving for this group. A slice of bread can be visualized by a cassette tape.
Fiber: Fiber is an important part of a diet. It can help lower cholesterol and is important for a healthy digestive system. Examples of food with fiber are oatmeal, citrus fruits, whole wheat cereals, barley, Brussels sprouts and turnips. There are two different types of fiver: soluble and insoluble.
Portion control is vital when following dietary guidelines. Remember to remember the serving size guidelines. Reading the nutrition information on the food package will help to educate you about how healthy something is. Keep in mind, these are only recommendations and you should always consult with your doctor before starting beginning a new exercise or nutrition routine.
|
| Picking the Right Gym |
 Kim Mitchell, NASM, CPT, CES, PES
This time of year everyone is interested in getting in shape. A lot of people look to joining a gym to meet this goal of theirs. There are several things that can help with choosing the right gym for you.
1. Contracts: Most reputable gyms offer free trial periods. Take advantage of the trial before locking into a long term contract. Make sure you read the fine print of the contract. Other than having a doctor's note stating that it is medically necessary to refrain from physical activity or proof of relocation outside the area for a job transfer, some membership contracts are very difficult to break.
2. Orientation: Many gyms offer a free equipment orientation to make sure you are familiar with how to use the equipment. These are usually available by appointment and should include more than a walking tour of the gym. Because the orientations are usually conducted by fitness staff, the employee talking about the membership may fail to mention the orientation. Be sure to ask! Often, a free assessment by a personal trainer is included in the membership as well.
3. Qualifications: Ask about the availability and certifications of fitness staff, personal trainers and instructors. ACSM (American Academy of Sports Medicine, ACE (American Council on Exercise), NASM (National Academy of Sports Medicine), ISSA (International Sport Science Academy), AFPA (American Fitness Professionals and Associates) are some of the more reputable fitness certifications. Research the certifying body through the Internet. Fitness staff should also be CPR/AED certified. If you plan to use childcare services, check the credentials of that staff as well.
4. Extras: If certain classes or amenities, such as childcare are deciding factors for you, be sure to ask if they are included in the membership. Some clubs charge extra for these. It is also a good idea to get a group exercise calendar. Just because the club states that it offers that cycling class you love, doesn't mean it will be one that is convenient for you to attend. It may be offered twice a month at a time you have other commitments. Also, check the hours that childcare is provided.
5. Facility Tour: Many people choose the weekend to visit a gym they are interested in joining. However, if you plan to workout before work during the week, it is also a good idea to visit at that time. Some locker rooms are so crowded in the morning that getting to a shower or hair dryer is next to impossible.
6. Reciprocity: If the gym has more then one location, check to see if membership entitles you to use all facilities. Also, some clubs such as those that are affiliated with IHRSA (International Healthy, Racquet and Sport Club Association), offer reciprocity at clubs across the country.
It is important that you pick a gym that fits you and your needs. This way you will feel excited about going to they gym and will be more likely to work out.
|
|
|
Sincerely,
Vic
GO Orthopedics | |
|
|
| What's New |
|
|
Dr Goradia is among the first in the country to receive Certificate of Added Qualification (CAQ) in Sports Medicine. The American Board of Orthopaedic Surgery developed the new CAQ in Sports Medicine beginning in 2007. Board Certified orthopedic surgeons are eligible to apply for this added certificate. In order to qualify, they must send a list of all surgeries they perform over a period of six months. These are evaluated by the Board. If accepted, the candidate is required to sit for a 200 question written examination. This exam was given for the first time in November 2007. Dr Goradia took and passed the exam. Beginning in 2011, surgeons interested in receiving the CAQ will have added requirements of having completed advanced fellowship training in sports medicine. Until then, surgeons without this additional training are still eligible to sit for the exam. Fortunately, Dr Goradia did complete his fellowship at Union Memorial Sports Medicine Clinic in Baltimore in 1999.
Ashley Blackman, VATL, ATC will be one the athletic trainer's covering a memorial softball tournament on March 24 and March 25 at Colonial Heights High School. This softball tournament is in honor of one of their players who was killed in a car accident last year. |
|
|
