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Three Telltale Signs of an ACL Tear

June 25, 2020

Running on a Track

An ACL tear is a common sports injury that affects the anterior cruciate ligament, which is one of the knee’s main support structures. Damage to the ACL typically results from impact that occurs when you suddenly stop or change direction while playing football, soccer, basketball, or another high-impact sport. Explore some of the common signs of an ACL tear.

A Loud Popping Sound

If you injure your ACL, you might know right away. When the tear occurs, it often causes a loud popping sound. Other people who are nearby can usually hear this sound as well.

Severe Pain and Instability

An ACL injury usually makes it difficult to walk or stand because of intense pain in your knee. If you try to walk or run, you probably won’t be able to do so comfortably. When you try to stand, you may feel like your knee is unstable and cannot support your weight. Sometimes, a torn ACL occurs in conjunction with a torn meniscus, which will cause a sharp pain in the back of the knee joint.

Immediate Swelling

You might also experience significant, rapid swelling if you have an ACL tear. This is caused by blood rushing to the knee to respond to the injury. Your knee may also be red and feel warm to the touch. Unlike minor sports injuries, swelling after an ACL tear persists even after 48 hours of rest, elevation, compression, and icing.

Please note: In some instances, you may not experience any swelling or severe pain when you tear your ACL. We’ve had patients come in with discomfort, not realizing it was an actual tear because they didn’t experience any of these common symptoms.

The team at 360 Orthopedics can diagnose the cause of your knee pain and recommend the appropriate treatment for your sports injury. If you think you might have torn your ACL, you can stop by one of our three Sarasota-area locations to receive an MRI and an X-ray, as well as a physical examination, to assess the damage. Schedule your appointment today by calling 941-951-2663 or completing our online form.


This entry was posted in on June 25, 2020 by sarasotaAdmin.

What to Expect from Physical Therapy and Recovery After a Knee Replacement

June 15, 2020

You may be surprised to learn that you will be encouraged to begin moving around very soon after your knee replacement surgery. Whether at our facility or at home, walking and completing knee-strengthening exercises are a critical part of your post-surgery recovery. Here’s a look at what you can expect from your physical therapy and recovery period following a knee replacement.

Physical Therapy

During your post-surgery physical therapy, you will be guided through a variety of basic exercises designed to strengthen your knee, maintain your leg’s range of motion, and reduce scar tissue buildup. At first, your exercises will include simply putting weight on your new knee and walking around, bending and straightening your knee, and flexing your leg muscles. As your recovery progresses, you will gradually be able to walk longer distances and can practice climbing steps and moving around without assistance.

Getting Used to Your New Knee

If you’ve grown accustomed to living with knee problems, it may take a while for you to get used to your new knee after surgery and physical therapy. For example, you may notice that your replacement knee feels different from your natural knee, especially when climbing stairs, kneeling, or getting in and out of chairs. You may also experience changes in your range of motion or unusual sounds or sensations in your new knee.

Lifestyle Adjustments

As you gradually make progress after physical therapy, you will still need to take care of your knee replacement and make a few lifestyle adjustments. By avoiding high-impact activities such as running and jumping, for example, you can prevent wear and tear and prolong the lifespan of your knee replacement. You may also need to take extra precautions while driving until you’re fully used to your new knee.

Knee pain, stiffness, and weakness can significantly impact your comfort, mobility, and quality of life. As part of our full range of orthopedic services, 360 Orthopedics offers Sarasota-area patients several knee treatment options and physical therapy assistance. To schedule an appointment, contact us today by calling 941-951-2663.

This entry was posted in on June 15, 2020 by sarasotaAdmin.

Rehabilitation Exercises After a Hip Replacement

After a hip replacement, you should perform rehabilitation exercises to promote healing and muscle strength. Below is a list of activities that can be beneficial for your recovery after a hip replacement.

Quad Sets

The quadriceps are muscles that control and support the hip joints. To exercise this muscle after a hip replacement, lie on your back, bend your unaffected leg, and straighten the other one. Then, flex your quads in the leg that is extended. When you do this, it should force your leg to straighten even more and cause the bottom of your knee to move closer to the floor. Flex your quad for five seconds and release. Repeat this exercise 10 times within 10 minutes or until your leg is tired.

Straight Leg Raises

Straight leg raises can improve hip flexibility and strengthen the quadriceps. In the same position as the quad sets, raise your affected leg while keeping it straightened. Hold your leg in the air for five seconds. Then, lower it slowly until it rests on the floor. Do 10 leg raises three times and repeat this exercise at least twice a day. Raising your leg may be difficult at first, but lift it as much as you can. Once your quad strength improves, only raise your leg to a 45-degree angle, relative to the floor, to keep your quads engaged during the entire rehabilitation exercise.

Hip Abductions

Hip abduction exercises will help improve your ability to walk by stabilizing the pelvis. Lie on your back, keep your affected leg straightened, and slowly slide it away from the center of your body. Then, slide your leg back to its original position. Ensure that your leg does not go past the centerline because this could cause a hip dislocation. As your hip gets stronger, you can progress to doing this exercise while standing up and using a chair for support.

Clamshell Exercises

Clamshell exercises strengthen your glutes and improve hip flexibility. Lie on your non-operated side and slightly bend your knees. Keep your feet together and open your knees as far as you can without letting the top hip roll backward. You can also push your feet against a wall for balance.

Ankle Pumps

Exercising the lower leg muscles will help improve blood circulation. Proper blood flow promotes healing and helps prevent issues with blood clots. Lie down and prop up the ankle of your affected leg by using a rolled-up blanket or towel. Flex your foot by pointing it down and away from the body. Then, lift it back up as much as possible. Repeat this about 10-30 times each hour in the days following your surgery.

Performing rehabilitation exercises can aid your hip replacement recovery by improving your lower body’s strength and flexibility. At 360 Orthopedics, we provide treatment plans to help patients recover from operations, injuries, and chronic illnesses. Our experienced doctors and medical staff offer personalized care to address your condition. We offer same-day appointments at our three locations across the Tampa area. To schedule a consultation, call 941-951-2663 or contact us online.

This entry was posted in on June 15, 2020 by sarasotaAdmin.

Is 360 Orthopedics Open During COVID-19?

March 26, 2020

It is our goal to keep you informed as to changes and updates regarding the COVID-19 pandemic locally as it affects our business, staff, and patients. 360 Orthopedics is considered a medically essential service and to that end, we continue to serve our patients in need.

The safety protocols we currently have in place are:

  • Patients with upcoming appointments are reminded via text or voice messaging that we will reschedule their appointments if they have a fever and/or experiencing signs of illness. This message is confirmed twice prior to the appointment.
  • We are asking that patients enter our facility alone unless medically necessary. This facilitates proper distancing inside our buildings. There are large signs with this message posted in clinic and physical therapy reception areas.
  • Patients are offered the option of calling or texting us upon arrival for their appointment so that they may remain in their transportation mode until called in for their appointment.
  • Chairs have been distanced in reception areas to allow for safer space.
  • Magazines have been removed from reception areas to avoid transfer of germs. Toys have been removed from the children’s area.
  • Public areas are wiped down on a frequent basis and hand sanitizers are available for everyone throughout our facilities.
  • Any staff member experiencing signs of illness will be sent home to recover.
  • Physical therapy is now dedicated to post-surgical and medically necessary patients; this is being evaluated on a week by week basis.
  • We will implement a screening process for patients upon their entry to our facilities for their appointment. We will also screen staff for signs of illness.

Many of our patients may have trauma, injuries, or pain requiring treatment; some are post-surgical and follow up is critical to their recovery. We will continue to monitor the CDC guidelines and adapt our protocols to act in the best interest of our patients and staff. As of this writing all three of our locations are open although some may, at times, have limited hours; please call first if you need an appointment.  If you have questions, you may call us at 941-951-2663 or send us an email via our website at this link

We are in this together so please, stay safe and remember to wash your hands frequently. It’s the single best defense against fighting a virus.

Wishing you health and wellness,


This entry was posted in on March 26, 2020 by SalesRep-Admin.


March 23, 2020

As we write this, the world is social distancing to avoid COVID 19 and helping to”flatten the curve”.  There will be good news on the horizon in the future when we are able to communicate again in person and the news below is of particular interest for seniors:

“We don’t stop playing because we grow old; we grow old because we stop playing”, said the famous playwright, George Bernard Shaw.

Since 1995 when first started in China, playgrounds for senior citizens are now enjoying growth across Europe and beginning to catch on in the U.S. For example, in Malaga, Spain over 50,000 seniors visit a custom built playground a week and in Barcelona, there are over 300 senior playgrounds. In the U.S. there are about 50 in cities like New York, Galveston, Cleveland, Miami, and Tampa with senior playgrounds and the trend is growing.

For practical reasons, these playgrounds don’t have the typical child apparatus like monkey bars, seesaws, and slides. The senior version is set up more for safe, practical equipment like stationary bikes, fitness steps, stretch boards, and other low impact items. Some of these may be found in a gym but have been redesigned with seniors in mind for the benefit of improving balance and keeping the joints and muscles moving.

As we age, we tend to become more sedentary and that lack of activity may accelerate the aging process.  Having access to a senior playground allows our elders to get outside and exercise while socializing with others. Staying active and exercising helps stave off depression and loneliness as well as improving the cardiovascular and musculoskeletal systems.  It may also lower the risk of diabetes.

Best of all, the playgrounds are free so seniors on a limited income receive the health and social benefits at no cost. The senior playgrounds are now being developed as “multi-generational” playgrounds so children and seniors can remain active together, which is an added benefit for families.  So, even as you age, this may be an option as a great way to exercise AND have fun with your grandchildren!

As with any exercise program, it’s best to discuss new activity first with your physician.  If you have questions about the health of your bones or muscles, 360 Orthopedics can navigate that process with you. Go to our website for more information about us, or give us a call at 941-951-2663.  We have three locations and are able to accommodate same/next day appointments when needed.

This entry was posted in on March 23, 2020 by SalesRep-Admin.

Coronavirus – The Fear Factor

March 13, 2020

These are the best of times. These are the worst of times. Now that we have your attention and with apologies to Charles Dickens, that’s how it feels lately. The recent Coronavirus pandemic has brought everyone and everything to a screeching halt, making it difficult to know fact from fiction.

What we do know, is that this virus is highly contagious, more so than the flu strains that travel around each season. However, there’s a lot we don’t know about Coronavirus, or COVID-19, thus the sudden fear.  While the experts are weighing in that this will continue to spread as with other flu outbreaks, it’s important to not overreact with fear.  As of now, people are asked to be vigilant, not so much to halt the virus which is next to impossible, but to slow it down so our health care system can handle it in phases. As of today, 80% of the infections in our country are mild. The remainder are severe or critical, however the data changes daily.

What we do know is that handwashing is, and always was, the most important defense against fighting germs.  We should also maintain a healthy diet, and if you have a temperature, stay out of work and away from others.  It’s common sense.

Early data shows highest risk for COVID-19 is for the population over 60 years of age, those who smoke or have poor lung health, have existing cardiovascular disease, diabetes, cancer, or abnormally high blood pressure. For that reason, even if you are young and healthy, you still could be exposed and show no symptoms, thus making you a carrier to the senior population. The CDC recommends ways to lower your risk of contamination are being out and about when crowd size is low, avoid unnecessary contained travel (airplanes/cruise ships), and bypass large groups where you are unable to distance yourself by 6 feet.

While many businesses have temporarily closed or shortened hours, at 360 Orthopedics we continue to treat our patients with orthopedic pain and/or injury while taking extra precautions to ensure patient and staff safety. We’ve assembled a task force at each of our locations.  We are:

  • Surface wiping throughout our locations multiple times during clinic hours.
  • Providing hand sanitizing stations throughout our facilities.
  • Having staff stay home or sending them home if they have a fever or show signs of flu.
  • Requiring frequent hand washing and avoiding touching the face.

As always, 360 Orthopedics has the safety of our patients and staff as a priority.  In addition to our normal and very stringent cleaning and disinfecting schedules, we have added enhanced cleaning every morning at all our locations.  You may be assured we are doing our diligence to ensure these locations continuously remain disinfected and provide as safe an environment as possible.

If you need information about us please go to our website or give us a call at 941-951-2663.

Sources:  CDC; WHO;

This entry was posted in on March 13, 2020 by SalesRep-Admin.


March 3, 2020

Did you know dancing is one of the most fun activities you can do that has multiple health benefits? Consider this … dancing:

• Strengthens bones and tones muscles
• Improves balance, coordination, and agility
• Increases memory function
• Is a good cardio workout, building endurance
• Relieves stress
• Helps with weight management
• Sharpens your brain
• Has social benefits by connecting with others

Wow, that embodies multiple health goals.

For many people, exercise can be a chore. Dancing, even in your living room to your favorite music, can achieve benefits while having fun. And it’s free. Studies have shown people will stick to a fitness routine they enjoy and dancing provides that lift of endorphins creating pleasure. It can bring out creativity unlike performing a repetitive aerobic exercise. The New England Journal of Medicine suggests there is a 76% reduced risk of dementia with regular dancing. That’s similar to playing a musical instrument.

As the aging process occurs, balance becomes a challenge and increases the risk of falling. The Center for Disease Control endorses dancing as a method to stabilize your balance to avoid a serious tumble. It helps strengthen your muscles, increases your flexibility, and sharpens your brain function which all contribute to avoiding falls.

Dancing also has many social benefits. It’s a great way to meet new people, interact with friends, boost mood, fight depression, and improve your outlook. It’s also a great cultural experience when learning new dances.

Anyone can dance … we’re not talking Dancing With The Stars … there’s a unique dance in everyone. Whether it’s salsa or foxtrot or line dancing or free form movement, it all counts toward improving your health. As with any new fitness routine, please check with your physician first. If you have joint or muscle issues you need checked before you begin, check out our website at or call 941-951-2663 for an appointment at any of our three locations.

So what are you waiting for? Get smart and bust a move!

This entry was posted in on March 3, 2020 by SalesRep-Admin.

Three Tips For Getting Dressed After a Back Injury

February 7, 2020

How to Get Dressed With a Back Injury

Having a back injury can be unpleasant and uncomfortable. Learn ways to help you get dressed more easily so you can put this worry aside as you heal.

Dealing with a back injury can be frustrating and inconvenient, and getting dressed is one of the obstacles you’ll be facing in your recovery. The good news is that there are tips you can use to help you effortlessly dress yourself each day so you can look good and go on with your life.

Leaving Plenty of Time
The first tip to help you get dressed effortlessly after a back injury is to leave yourself plenty of time. Avoid having to rush around figuring out what you’re going to wear and how to get the clothing on properly. You’re going to be moving slowly and will need these extra minutes as a cushion in case you’re struggling with a particular garment. Also, you’ll be minimizing the chance that you’ll aggravate your injury when you’re able to take your time.

Choose Your Attire Wisely
It’s best to avoid wearing complicated clothing with buttons and snaps when you’re recovering from a back injury. Instead, choose garments that have elastic and are loose-fitting. You want to be able to get the clothing on and off easily without much fuss. Now is a good opportunity to change up your wardrobe a bit and only wear clothing that fits your current needs. Also, be sure to talk to your boss and see if you can wear what’s’ comfortable for you to work.

Focus on Your Technique
It’s important that you focus on your technique when trying to get dressed after a back injury. You may even want to consult with orthopedics experts and ask them for pain management tips and advice about getting dressed more easily. You can also eliminate any bending by using your bed as a tool to help you put on your clothes. For example, lying on the bed to put on your pants eliminates worry you might have about falling over due to lack of balance.

After a back injury, you’re going to face many challenges, including getting dressed while trying to heal properly. At 360 Orthopedics we can help make this task and the process of recovering a lot easier through our physical therapy services. Contact us to learn more.

This entry was posted in on February 7, 2020 by SalesRep-Admin.

Stretches to Help With Shoulder Pain

Woman Stretching Shoulder

According to a study by the NCBI, 18-26% of adults experience shoulder pain or stiffness. Stretching your shoulders and back can help relieve joint pain.

Your shoulders do a lot of work each day, whether you’re lifting, carrying, or pulling items. So it’s not surprising that this part of your body is prone to injury, stiffness, and pain. If you have experienced nagging shoulder pain or discomfort, the following stretches may provide you with some relief.

Elbow-Out Rotator Stretch
Also known as the across-the-chest stretch, this exercise increases the range of motion and flexibility in your shoulders and the surrounding muscles. Start by standing up straight and bringing your right arm across your chest. Gently pull your arm a bit further and hold this position for 30 seconds. Repeat this stretch with your left arm and do both sides three to five times.

Neck Release
Start by lowering your chin toward your chest as if you were nodding. Gently tilt your head to one side to stretch the opposite shoulder and hold this position for a minute. Repeat this stretch on the opposite side and do it on both sides three to five times. This exercise can help relieve tension in your neck and shoulders.

Child’s Pose
Kneel on a mat with your knees wider than your hips. Bring your feet together behind you and sit on your heels. Fold forward and rest your chest on your thighs. Stretch your arms forward and rest your head on the mat. Hold this position for 30 seconds. This stretches your shoulders, back, glutes, and hips.

Chest Stretch
Stand up while holding a towel or strap behind your back with both hands. Puff out your chest as you bring your shoulder blades together. Lift your chin and hold this position for 30 seconds. This stretch can help improve the range of motion and flexibility in your shoulders.

Quadruped Thoracic Rotation Exercise
Get down on all fours while keeping your back straight. Place your left hand on the back of your head. Then, rotate your head and shoulders toward the right and hold for a few seconds. Repeat the stretch while turning your head toward the raised arm and switch sides. This stretch can help loosen your thoracic spine.

If you have shoulder pain or discomfort that persists even after you stretch and perform other strengthening exercises, you should see a doctor. At 360 Orthopedics, we have a team of physicians and physical therapists who can suggest treatment options. To book an appointment at one of our three locations in Sarasota and Manatee Counties, call 941-951-2663 or contact us online.

This entry was posted in on February 7, 2020 by SalesRep-Admin.


January 21, 2020

We’re talking about the sports obsession of Pickleball.  The sport, a combination of ping-pong, badminton, and tennis, has caught on in a big way, particularly in Florida where retirees seek to remain active. Pickleball experienced a surge in popularity over the past ten years in our area. Today over 2.5 million Americans play the game.

So how did it all begin? In 1965, three Bainbridge Island (Seattle), WA dads were in the backyard watching their sons play.  The game was created out of boredom when both kids and dads thought it would be fun to invent a new sport. What would they name it? While the kids were hitting a whiffle ball, dad Barney McCallum’s cocker spaniel took chase to retrieve the ball.  The name of the dog?  Why, Pickles of course, thus the name Pickleball.

It’s a fun story and a good workout, however it may result in frequent injuries.  Not a week goes by where we don’t see at least one Pickleball trauma from the game. The most common are ankle injuries, followed by Achilles tendon, heel, knee, hamstring, and shoulder injuries. Most of these are caused as with any other sport: lack of protection and improper warm-up.

If you’re an enthusiast, here are some tips to keep you safe on the court:

  • Do not wear running shoes; opt for proper court shoes as in tennis.
  • Avoid long pants that can trip you up; choose shorts or for the ladies, tennis skirt.
  • Use protective eye-wear.
  • Stay hydrated.
  • Stretch and warm up for ten minutes prior to your game.
  • Post play, do five minutes of walking to cool down.
  • Know your limits

Pickleball provides a good cardio workout and improves agility which is great for maintaining balance. If you do experience sore muscles and minor strains, a simple ice pack and rest may do the trick for you to recover quickly. More serious injuries many require the attention of a physician. The sports medicine physicians at 360 Orthopedics treat injuries at all three of our locations and offer same/next day appointments when needed. Appointments may be made via the website or by calling 941-951-2663.

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This entry was posted in on January 21, 2020 by SalesRep-Admin.