Monthly Archives: January 2017

EVERYONE NEEDS A FOAM ROLLER … A WHAT?

January 30, 2017

foam roller

We are four weeks into our Biggest Loser Challenge at Sarasota Orthopedic Associates and our staff has been providing helpful fitness information and diet tips. This week we hear from Andrea Gildar in our awesome Physical Therapy department. If you know Andrea, you’ll agree she is full of energy and very fit! Here is her suggestion about a simple, inexpensive fitness tool to make a healthier “you”:

FOAM ROLLING is a great way to self-massage. The rollers work by using pressure against your body to break up adhesions, release rough tissue restrictions, flush out metabolic waste, increase circulation, and speed up workout recovery time. Wow, that’s a lot of benefits for one simple routine.

Foam rollers are approximately six inches in diameter and made of foam or plastic. They can be color coded based on firmness. Using a foam roller is easy:

  • Position yourself over the roller and use your body weight to roll back and forth over trouble spots, or, trigger points.
  • Gradually increase the pressure and hold on the area for 30 seconds to 1 minute.
  • Use the roller for fascial release. Fascial tissue, or connective tissue, surrounds muscles and allows for movement.
  • Target trigger points where knots have developed. Trigger points respond to direct pressure.
  • Rolling increases the blood flow and may also be followed by gentle stretching.
  • When you are foam rolling, it SHOULD hurt, a “good” hurt, but not be painful. Do NOT roll over inflamed areas.
  • Foam rolling is good for foot issues, back issues, tight quads, calves, and shoulders.

The great thing about foam rolling is that it can be done in the privacy of your home. That means it can be part of your daily routine as well as a part of your new healthy lifestyle.

The Physical Therapy department at Sarasota Orthopedic Associates has several foam rollers and our staff will be happy to evaluate you and demonstrate these techniques. The commitment of SOA is to get our patients back on their feet, back to work, back in the game and back to life. We have four locations and offer same day appointments when needed. Call us at 941-951-2663 for an appointment with one of our orthopedic physicians or our physical therapists. You may also make an appointment through the home page of our website at www.SOA.md

This entry was posted in on January 30, 2017 by sarasotaAdmin.

The Forgotten Secrets of ACV

January 24, 2017

ACV

As part of our 12 week series of the Sarasota Orthopedic Associates Biggest Loser Challenge, some of our staff are sharing their own health tips. As with any new regimen, it’s always best to check with your physician first.  This week, Dani Walsh, from our Call Center tells us how apple cider vinegar helped her on her fitness quest. Read about it here:

Apple Cider Vinegar, or ACV, has been consumed for 5,000 years. The health benefits are endless and it is a natural alternative for many things.

I discovered apple cider vinegar when I was pregnant and was in great need of help for indigestion. DO NOT drink it straight, it is quite worse than you can imagine! YUCK. Mix with water and or honey and it will be the perfect solution.  It immediately helped relieve my indigestion.

After this success, I began looking for more uses. Through research, I discovered ACV has antifungal and antibacterial properties. My 1½ year old daughter had a rash break out around her lips (most likely from teething and all of that slobber.). I diluted ACV with water and washed the area … next morning it was less red and started to disappear!

Another experiment I tried: I’m not able to drink coffee right now and sought an alternative energy boost. I can now attest that ACV is my go-to boost! One Tablespoon and in some water in the morning and I feel completely energized within 30 minutes. It’s been a life saver and a healthy one at that. Prepare to be amazed at all of the uses I’ve discovered:

  • Natural face toner- Antibacterial properties to balance PH
  • Wart Remover- Antifungal properties: Use with cotton ball and band aid. (I did this three nights with a small one on my finger and… POOF gone.)
  • Conditioner enhancer- For extra shiny hair
  • Sunburn soother- Important: Dilute with water.  HOWEVER, serious burns should be treated by a physician, not home remedies.
  • Sore throat- Dilute with warm water, add honey and gargle
  • Common cold- Antibiotic properties help you heal and thin mucus/prevents germ growth with its potassium content
  • WEIGHTLOSS- Here’s a big one: The acid suppresses your appetite and in turn increases metabolism to help reduce water retention
  • Teeth whitener and bad breath cure – Swish around in your mouth
  • Gut health -Helps you stay “regular” and promotes gut healing
  • Healthy salad dressing- YUM

IMPORTANT: There are different types of ACV and the one that causes these effects is the ACV labeled with the “mother” (raw and unfiltered) and containing brown clumps. These may not look enticing, however those clumps reflect good bacteria ready to promote your health. Some “mother” brands are Earth Origins, Whole foods, Bragg, or a local health food store brand.  Remember to always consult with your physician before incorporating a new treatment; everyone reacts differently. Apple Cider Vinegar … now you know the forgotten health secrets.

The staff at Sarasota Orthopedic Associates is committed to get our patients back on their feet, back to work, back in the game, and back to life. We have four locations and offer same day appointments when needed.

 

 

 

This entry was posted in on January 24, 2017 by sarasotaAdmin.

Transform your Life by Changing Your Morning Routine

January 16, 2017

yes you can

If you are new to our blog, Sarasota Orthopedic Associates is undertaking a 12 week biggest loser challenge. We’ve asked our staff to share tips and inspiration during this healthy challenge and ask YOU to join us on our journey. Feel free to share your comments and tell us what inspires you to transform your life. This week, we hear from our Chief Financial Officer, Mary Mather, who shares some wise words to get your days started with positivity and reflection.

Habits are one of the most powerful forces in our life. If each year you could replace one ‘bad’ habit with one healthy habit, imagine the difference that would make in your life! To kick off the New Year, try this new morning routine to set yourself up for success for a more productive and healthier year.

  •  Drink 16 Ounces of Water Upon Waking. Try adding a squeeze of fresh lemon, apple cider vinegar or a drop of essential oil such as lemon or peppermint. Room temperature is considered best to help flush out toxins, helps digestion and hydrate.
  • Spend 5 Minutes in Reflection. Anchor your desired mindset for the day by connecting to your inner self, being mindful of all that is good. Gratitude is an immensely powerful tool. Begin your day by ensuring a positive attitude that’s easy to carry forward.
  • 5 Minutes of Gentle Movement. Take a 5-minute walk. Stretch. Do some yogic sun salutations or bounce on a mini-trampoline. Just 5 minutes of any kind of physical activity, even low impact, is an awesome way to get your blood pumping and get you physically motivated for the day. It’s also a powerful reminder that your health is one of your highest priorities.
  • Drink a Healthy Nutrient-Rich Drink. Once you are back from your walk (or finished your exercise), make yourself a green juice or smoothie, or something else super healthy. Better yet, make it before you do your 5 minutes of movement so that immediately afterwards you can indulge yourself with pure goodness. Keep frozen fruit, a banana and some power greens on hand so this step is super easy. Sip your juice or smoothie while you do the next step.
  • Read, write or listen to something inspirational. There are countless free inspirational email services and podcasts like http://tinybuddha.com or http://www.tut.com or Daily Boost that you can subscribe to for daily inspiration. Journaling for a few minutes can set your intention for the day as well. The purpose is to focus your mind on something positive to begin your day. Stay inspired!

As with any new activity, always consult your physician. When you do feel your spine, joints, or muscles out of sorts, Sarasota Orthopedic Associates is here to help. We see patients in our four convenient locations and offer same day appointments when needed. Our mission is to get our patients back on their feet, back to work, back in the game, and back to life!

This entry was posted in on January 16, 2017 by sarasotaAdmin.

Are YOU a Biggest Loser?

January 9, 2017

biggestloserclub-265x300    biggest-loser-runs

The New Year is here and we are ready to challenge ourselves in beginning a healthy lifestyle.

At Sarasota Orthopedic Associates, this week marks the launch of our “Biggest Loser” 12 week staff challenge. We’ve designed a plan of weekly events to motivate #TeamSOA in a quest to lose pounds and get fit. During our first week we will calculate the group total goal of pounds we aim to lose, and, over the course of the challenge we will monitor our group progress. We KNOW we can accomplish this important mission!

If you plan on having your workplace organize a healthy lifestyle challenge, we’re sharing some of our ideas with you. Here are some highlights of our 12 week journey:

    • Goal setting kickoff.
    • Lunchtime group walks … the weather is perfect at this time of year in Florida for us to get outside in the fresh air!
    • Weekly boot camps after work with our physical therapy team leaders.
    • Weekly tips to keep us on track.
    • Healthy recipes to share.
    • Heart Healthy Potlucks– portion controlled!
    • Discounts at local gyms and retail stores.
    • Weekend friend walking groups.
    • Weekly weigh-ins to track % loss.
    • PRIZES for top the 3 Biggest Losers based on percentage weight loss.
    • SUPPORTING EACH OTHER!

So how about it? Let’s get fit together. Follow and “like” us on our Facebook page at www.Facebook.com/srqsoa or on Twitter at www.Twitter.com/soasrq to check our progress. You may also learn more about Sarasota Orthopedic Associates or schedule an appointment on our website at www.SOA.md .

This entry was posted in on January 9, 2017 by sarasotaAdmin.

IS MODERN TECHNOLGY CREATING NEW PHYSICAL AILMENTS?

January 4, 2017

selfie

We are often warned about the dangers of driving and walking while texting. A while ago, we blogged about “Candy Crush Thumb”. These common activities have sent far too many people to their physicians and worse, emergency rooms. What’s next?

The newest ailments are plentiful: Selfie Hand, Text Claw, Selfie Elbow, and Text Thumb. Say what?

It is estimated that over the course of their lifetime, Millennials will have taken a staggering amount of over 25,000 selfies. Yes, you read that correctly … 25,000 per Millennial. That repetitive action develops physical challenges in the hand and wrist and it’s not from what you would think. The weight of the phone is not the issue; it’s the position of the hand, wrist, fingers, and even the elbow that compromise muscles, tendons, and ligaments. More commonly, this is referred to as “repetitive strain”.

Some may say that using a selfie stick avoids inflammation of the hand and wrist, however, this may cause other complications in the elbow, wrist, arm, shoulders, and neck from extending the arm frequently.

selfie-athlete

Most of us cannot imagine limiting our smart phone time or disconnecting so what’s the answer to avoiding a generation of these future ailments? Here are some suggestions however, as with any new activity, check first with your physician:

  • Use voice dictation when sending a text or email from your phone.
  • Do a “prayer stretch” by placing palms together under the chin and pulling hands down toward the waist keeping them close to the chest.
  • Push palms up above the chest and down toward your shoulders several times; using an 8 ounce water bottle or soup can may help strengthen muscles.
  • Icing the inflamed area may relieve discomfort.
  • Shoulder and wrist rolls may help your muscles from fatiguing.

If you do suffer from chronic pain in your hands, wrist, elbow, shoulder, or neck it may be time to see a physician who specializes in hand and wrist ailments. At Sarasota Orthopedic Associates we have highly skilled upper extremity and hand/wrist Orthopedic Physicians, as well as experienced Occupational Therapists and Certified Hand Therapists, to help you alleviate your discomfort. Check out our website at www.SOA.md where you can make an appointment at any of our four locations directly via the home page, or give us a call at 941-951-2663. We offer same day appointments when necessary.

Our commitment is to get our patients back on their feet, back to work, back in the game, and back to life!

This entry was posted in on January 4, 2017 by sarasotaAdmin.