Monthly Archives: February 2017

KNEE PAIN? Get Back In The Game

February 27, 2017

knee-pain-faded

To the casual observer the sport of golf may seem a relaxing, calm respite from daily routine, however nothing is farther from the truth. Today in the U.S. there are over 25 million golfers and 15-20% of them will experience some form of golf injury. Of those, 80% will be from overuse and improper form. Worse, 50% of golf injuries will become chronic.

Low back pain is cited as the #1 complaint from golfers; however knee pain takes its toll on golfers as a very common ailment. This is hardly a surprise when you realize the sport requires excessive rotation of the knee as well as disproportionate force during your swing. When simply walking you are distributing your body weight evenly. In golf, the principal hazard to the knee is on the downswing when the forward knee experiences 4 ½ times your body weight and the opposite knee 3 ½ times. For example, a right handed golfer of 180 pounds will place 810 pounds of weight onto their left knee from a powerful downswing. This process repeated over 18 holes places a heavy burden on the knees, particularly the left knee.

One of the more common knee injuries we see in golfers is a meniscus tear. The meniscus is a shock absorber, with one located on either side of the knee to help evenly distribute weight across the knee. When a meniscus is torn, you may have pain, swelling, or stiffness, and may find yourself suddenly off balance from your knee “giving out”. Golf activity may exacerbate a pre-existing tear.

So, how can you prevent or limit injury to continue enjoying your game? Here are some tips:

  • If you haven’t golfed for an extended period of time, don’t jump back into the game. Ease in slowly.
  • Perform appropriate warm ups with stretching, including calves, to diminish risk of injury.
  • To stabilize your knees, keep your lower back and hip muscles strengthened with proper and regular exercises; see your physical therapist or golf coach for tips.
  • Increase your overall flexibility.
  • Use a ball retriever instead of bending at the knees to pick up your ball.
  • Decrease the frequency of your games when you have knee discomfort. If you typically golf 3 or 4 times a week, reduce that to once or twice. Rest between games. Repeating the same activity every day will intensify your condition.
  • A knee brace during play may help lessen discomfort.
  • Ice your knees for 10-15 minutes after 18 holes.
  • If you’ve had knee surgery, it is critical to follow your physical therapy protocol and receive clearance from your physician.

Jeffrey Silverstein, MD is a Fellowship Trained and Board Certified Orthopedic Surgeon with a specialty in hip and knee joint reconstruction. At Sarasota Orthopedic Associates our commitment is to get our patients back on their feet, back to work, back in the game, and back to life.  Fore!

This entry was posted in on February 27, 2017 by sarasotaAdmin.

NO TIME TO EAT HEALTHY? NO EXCUSES!

February 13, 2017

meal prep Sunday

Can you believe we are on week #5 of the #TeamSOA Biggest Loser Challenge? Mary Mather, CFO at Sarasota Orthopedic Associates and co-captain of our challenge, adopted some great ideas to stay organized on her quest for a healthy lifestyle.  She believes a bit of planning and a Sunday afternoon are keys to a week of healthy eating. Mary shares her discovery with us … we love the helpful hints to inspire us on our quest to fitness and well-being.  As with any new fitness program or diet, always consult your physician as everyone is different.

In the past few years, a trend has developed among people who want to eat healthy, are short on time, and can’t afford fresh, pre-packaged meal plans. It’s known simply as Meal Prep Sundays. Mary discovered this trend 3-4 years ago when a friend told her about a company selling fresh prepackaged meals with perfect portions of protein/carb/fat for weight loss.

The portion and calorie control were interesting, but she wasn’t willing to order meals from Texas at $6-7 per meal + shipping, especially when they only last 3-4 days.  She looked for something closer and found similar concepts locally where she bought meals from time to time, but still felt they were pricey for anything more long-term.

Then came the idea of a DIY meal prep plan. Looking at menus of these well-known companies is great inspiration to create your own knock off, easy recipes. First you’ll need containers; they are available in bulk online.

Sunday is Mary’s best day for prep but the process starts Friday or Saturday by choosing the recipes and grocery shopping. On Sunday, she makes a huge batch of eggs (supplementing with egg whites), a very few potatoes (sweet potatoes are best), and chicken sausage. The potatoes and sausage can be cooked in a Ronco vertical grill, called Ready Grill, and is a great help in minimizing the actual cooking part of the prep. Divide the results into a week’s supply of breakfast containers and sprinkle lightly with grated cheese – Yum!

For lunch/dinners, cook two proteins, one or two veggies, and a healthy starch (quinoa or brown rice is best) and divide this into containers. The result is that for each workday of the upcoming week, you have a breakfast and lunch ready. Double it if you’re including another family member. It’s also helpful to cook extra protein to use in salads. Mary has a yogurt maker that makes 8 single servings of yogurt; she then adds fruit and nuts to for breakfast supplement or snacks.

If you are tired of digging around to find something to take for lunch, make for dinner, eating frozen entrées, or eating out … give meal prep a try. You’ll find LOTS of inspiration on the internet to help you get started with a program tailored to your tastes and lifestyle. Below are a few ideas to help you get started. Enjoy!

Key points for success include:

  • Designate a time/date that works for meal prep
  • Enlist a friend or partner to make the prep go faster
  • Meal prep recipe ideas
  • Plastic and mason jar containers for storage
  • Time saving devices like rice cookers, yogurt makers and indoor grills.
  • Healthy staples on hand like quinoa, brown rice, nuts & egg whites

Some helpful links for inspiration:

https://www.beachbody.com/beachbodyblog/nutrition/meal-prep-monday

http://www.thirtyhandmadedays.com/100-meal-prep-ideas/

https://www.myfitfoods.com/my-menu.html?daypart=47

This entry was posted in on February 13, 2017 by sarasotaAdmin.