August 2019 - Comprehensive Orthopaedics

Health Tip: Lifting Heavy Things

by Comp Ortho | Aug 29, 2019 | pain, Spine, Wellness

(HealthDay News) — Lifting heavy things is a leading cause of workplace injury, says the University of North Carolina.

People who practice smart lifting techniques are less likely to suffer muscle sprains, pulls and injuries caused by heavy lifting.

To properly lift a heavy item, the school recommends:

Prepare for the load. Think about if you are suited for the job.
Get as close to the load as possible.
Keep your back straight and bend at the knees.
Get a good handhold, and do not twist while lifting.
While carrying, move your feet to turn.
To put the load down, bend at the knees.

Backpacks Shouldn’t Be a Back-to-School Burden on Health

by Comp Ortho | Aug 29, 2019 | Spine, Wellness

SATURDAY, Aug. 24, 2019 (HealthDay News) — Books, tablets, lunch: Stuff can really start to weigh heavily in your kid’s school backpack.

And so experts at the American Academy of Orthopaedic Surgeons (AAOS) are offering tips on backpack safety to parents as a new school year begins.

That’s because heavy and improperly worn backpacks can trigger back, neck and shoulder-related pain in children, the group says. In fact, in 2018, almost 51,000 people were seen for backpack-related injuries at emergency departments, doctors’ offices and clinics, according to the U.S. Consumer Product Safety Commission.

“Back pain due to improperly wearing and overloading a backpack is a common symptom,” AAOS spokesperson Dr. Afshin Razi, an orthopedic spine surgeon, said in an academy news release. “To limit injuries or back pain, encourage your children to limit the load and utilize both padded straps for proper posture and weight distribution.”

Ideally, healthy children with a normal body weight should not carry more than 10%-20% of their body weight in a backpack.

Always have kids use both shoulder straps when carrying a backpack, so that the weight is distributed more evenly across the back. Tighten backpack straps to keep the load closer to the back, as well. The bottom of the backpack should sit at waist level, the AAOS said.

Kids should carry only items that are required for the school day, and heavier items should be packed low and towards the center of the pack.

If you see that your child is struggling to put on or remove a backpack due to weight, have them remove some books and carry them in their arms.

It might also be necessary to talk to the school about lightening the book load the students have to carry in their backpacks. Getting other parents involved in that effort could help convince schools to make changes, the AAOS said.

School lockers are a good resource, of course, so encourage kids to stop at their lockers whenever possible, to drop off or exchange heavier books.

When lifting a backpack, bend at the knees.

Back or neck issues could still arise, and parents should encourage children to alert them about any numbness, tingling or discomfort in the arms or legs, which may indicate a poor backpack fit or too much weight.

More information

The American Academy of Pediatrics has more on backpack safety.

SOURCE: American Academy of Orthopaedic Surgeons, news release, Aug. 19, 2019

Health Tip: Treating Short-Term Back Pain

by Comp Ortho | Aug 20, 2019 | Anti-aging, pain, Spine, Wellness

(HealthDay News) — Back pain is one of the most common medical issues in the United States, says the National Institutes of Health.

Short-term back pain lasts no longer than six weeks, and can be uncomfortable if untreated.

To treat short-term back pain, the NIH suggests:

Use hot or cold packs to soothe a sore, stiff back.
Try extension or aerobic exercises. But check with a doctor first.
Incorporate stretching into your daily routine.
Include calcium and vitamin D in your diet, to help keep your spine strong.
Take acetaminophen, aspirin or ibuprofen to ease pain.

How to Heal an MCL Tear

by Comp Ortho | Aug 15, 2019 | Knee, surgery, Wellness

An MCL tear or rupture can be a debilitating injury, but it often responds well to conservative treatment options like physical therapy.

The medial collateral ligament (MCL) runs along the inside of the knee and connects the shinbone, or tibia, to the femur, or thighbone. This important ligament allows you to rotate your knee. It also stabilizes the joint by preventing it from bending too far inward.

The MCL is susceptible to sprains or tears, especially if a blow to the outside of the knee stretches it beyond its normal range of motion. MCL injuries are seen most often in athletes who play contact sports, but they can also be caused by an accident or a sudden twisting of the knee while skiing.

If you’ve ruptured your MCL, you’ll likely hear a popping sound in the knee. A tear will also cause pain, swelling, and tenderness. The knee may feel stiff, making it painful to straighten or bend the joint. An MCL injury creates a feeling of instability as well, so it may be difficult to put weight on the knee.

MCL injuries are grouped into three grades, each with a different level of severity. Treatment depends on the type of MCL trauma, but most can be successfully overcome with conservative therapies.

The Types of MCL Injuries

The type of MCL injury dictates the treatment and recovery time. Here’s a rundown of three categories of MCL damage:

Grade I: A Grade I MCL injury refers to a sprain of the ligament, but not a tear. This type of MCL injury heals within a few weeks with conservative therapy centered on resting the joint, reducing swelling with ice packs; and taking anti-inflammatory medications. Patients can strengthen the muscles surrounding the knee with exercises, including:

Hamstring Curl: Stand straight on one leg and tighten the stomach muscles. Bend the other knee and slowly raise the heel toward the buttocks. Hold for 30 seconds and repeat with the other leg. You may want to hold onto a chair for balance, if needed.
Wall Slide: With a straight back and feet flat on the floor, stand against a wall. Slide down slowly, ending in a squatting position. Hold for 30 seconds, and then rise. Repeat 10 to 15 times.

Grade 2: In a Grade 2 MCL injury, the ligament is partially torn. Treatment is similar to a Grade I trauma, but patients may be advised to stabilize the knee with a brace while they recover.

Grade 3: The most severe MCL injury, a Grade 3 MCL trauma means the ligament is completely torn. It also requires a longer recovery time, typically about three months. In addition to wearing a brace or taking pressure of the knee with crutches, you’ll undergo physical therapy to increase the joint’s range of motion. You can also start walking and pedaling on a stationary bike when the pain subsides.

Is Surgery Necessary?

A total rupture of the MCL usually doesn’t require surgery. Only in cases where the tear hasn’t healed after conservative therapy or other knee ligaments are damaged is surgery recommended. Surgery to repair a torn MCL involves stitching the ends of the ligament together or re-attaching it to the bone.

If you suspect you’ve injured your MCL, the doctors at Comprehensive Orthopaedics can diagnose your condition with a thorough physical exam. We’ll also take X-rays to check for any broken bones as well as an MRI to get a closer look at the ligaments of the knee. We’ll prescribe a therapy program so you can get back to the activities you enjoy as soon as possible. Contact us today for an appointment.

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Building a Better Backpack

by Comp Ortho | Aug 14, 2019 | Anti-aging, Spine, Wellness

TUESDAY, Aug. 13, 2019 (HealthDay News) — A well-organized backpack helps ensure that your child has everything needed for school. Problems start when it becomes overloaded. Lugging around a heavy pack can lead to bad posture, back pain and worse.

The problem is so pervasive that the American Occupational Therapy Association created National School Backpack Awareness Day. It’s held every September to share ideas to keep kids safe.

You can protect your kids by making sure that their packs are properly fitted and properly loaded. Here’s how.

When shopping for a backpack, make sure that its width and length match each child’s torso. It shouldn’t hang more than 4 inches below the waist. The bottom of the pack should closely align with the curve of the child’s lower back — if it wobbles back and forth, spine problems can develop.

Other features to look for include wide, padded and adjustable shoulder straps. A waist, hip and/or chest belt will more evenly distribute the load. A backpack with many compartments allows for its content to be well spaced throughout. For traffic safety, the pack should have reflective accents that will help cars and other vehicles see your child in low light conditions.

Before loading the pack, have your child put it on and adjust the straps for a snug fit. Put the heaviest items at the back of the pack. Arrange the contents so items won’t slide around as your child moves.

When filled, a backpack shouldn’t weigh more than 5% to 10% of your child’s weight, so 8 pounds for a child who weighs 80 pounds. Don’t guesstimate — test it on your scale. If the pack is too heavy, take out a book or another item that your child can carry in his or her hands or stow in a locker.

Finally, make sure your child wears the pack on their back and not swung onto just one shoulder.

More information

Learn more about backpack awareness day and how to spread the word yourself.

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