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Archive for September 2017

Juices To Relieve Tendonitis

Earlier in the week, we gave you a recipe to relieve joint pain. Here are two more! Tendonitis and inflammation can make it hard to do simple everyday tasks. Joint pain is a build up of inflammation. Juicing can be used to reduce inflammation and prevent future joint pain.

Golden Sun Juice

by Juicingforhealth.com

This juice’s ingredients is will reduce inflammation and cleanse your liver.

Directions:

  1. Make sure to remove the core and skin of pineapple.
  2. Next, deseed the bell peppers
  3. Peel the lemon.
  4. Cut each ingredient and blend in juicer.
  5. ½ pineapple
Ingredients
  • 2 yellow bell peppers
  • 4 ribs of celery
  • ½ lemon
  • 1-inch piece of ginger root

Inflammation-Soothing Juice

by Juicingforhealth.com

This recipe is delicious, reduces inflammation, improves blood circulation.

Directions:

  1. Make sure to remove the core and skin of pineapple.
  2. Peel the lemon
  3. Cut each ingredient and blend in juicer.
Ingredients
  • ½ pineapple
  • 10-12 big kale leaves
  • 1 cucumber
  • ½ lemon

 

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Is Cycling Good For Your Knees?

Over 66 million people in the U.S. ride bikes. ~ www.statista.com

Cycling can improve overall leg strength and improve your knees as well. Because cycling is low-impact exercise, if done correctly, can be a great workout. Cycling can be done outside or inside at a nearby gym. Pedaling can benefit your body, along with other exercises. As you begin to cycle, try pairing it with other leg exercises like leg curls, lunges, squats, and calf raises.

Warm Up

Stretch before your workout. Your body needs to warm up before you start exercises. Cycling is very commonly used as a warm up exercise. So when you begin your workout, its important to ride from a slower pace then slowly work your way up.

Proper Adjustment

It’s important to properly adjust your bike to your body. By doing this, it can help prevent pain. The height of your seat can cause you to over extend your knees as you pedal. Pedal adjustment is also critical. Your feet need to be centered in order to prevent discomfort.

 

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Does Pain Affect Your Sleep?

Certain types of pain, such as arthritis pain and orthopedic pain, may prevent you from getting comfortable at night ~ Reena Mehra, MD, of University Hospitals Case Medical Center in Cleveland.

It is important to get a good nights rest. Sleep positions can create discomfort. For example, people who sleep on their stomachs can flatten the natural curve of their spine. This then would put some additional strain on your back muscles. Purchasing a contoured pillow can help with neck pain. These positions can help alleviate your back pain.

  • If you sleep on your back: Try placing a pillow underneath your knees. This will recreate the natural curve in your spine.
  • If you sleep on your stomach: Try placing a pillow underneath your lower abdomen and pelvis. This can help take the strain off your back.
  • If you sleep on your side: Place a pillow between your legs and knees. Curl your legs towards your chest.

If the changes in your sleep position do not help with your pain and lack of sleep, you may need professional help. Call and make an appointment today (323) 264-7600.

 

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How To Strengthen Your Back At Home

An estimated 75 to 85 percent of all Americans will experience some form of back pain during their lifetime. ~www.aans.org

Do you suffer from back pain? Most people suffer from back problems. Strengthening your back can help with the pain. Exercises like the Cat Dog one in the Pop Sugar video below, improves muscle balance and coordination. This can make it easier to keep your spine stable and strong. Which then can make it easier to walk, dance, run, and carry things. Exercises like this one can improve your spine, upper back, lower spine, and hamstrings.

If these exercises do not help and the pain is much more severe, make an appointment to meet with an orthopedic doctor. They can properly diagnose the pain.  Call (323) 264-7600.

 

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Juicing For Your Joints!

As you age, things like arthritis and joint pain become more prevalent. Do you suffer from achy joints? Ever had a slight twinge in the knee? Or A sharp shooting pain from your shoulder to your elbow? With aging, pain like this becomes more frequent. Doesn’t mean we can’t prevent or minimize pain! Not everyone likes to take pain medication or pay for expensive supplements, here is a natural remedy.

Certain fruits, vegetables and other plant foods like spices and seasonings contain natural phytonutrient compounds with anti-inflammatory actions. ~ rebootwithjoe.com

Every day fruits and vegetables can contain healing elements. For example, cherry juice helps reduce joint pain and inflammation. Or Turmeric that is loaded with antioxidants and anti-inflammatory compounds. Juicing is a common healthy natural remedy. Certain juices can serve dual purposes. Not only will this reduce joint pain but depending on ingredients can vary from anti-cholestoral to a metabolism booster.

Here is a recipe to try at home today!

  • 4 slices fresh pineapple
  • 1 large handful of cherries
  • 1 handful of red grapes
  • 1 large carrot
  • 2 in (5 cm) piece of fresh root ginger
  • 4 small pieces turmeric root
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Why Walking Your Dog is GREAT For Exercise

Around 36.5% of households own dogs in America! ~ www.avma.org

Dogs create the perfect weekly exercise!  They are nature’s perfect personal trainers. Dogs are always energetic and enthusiastic to go on a walk. These walks can create a good exercise routine for your week. They are supportive, motivating, and good walking companions. Research shows that these short walks can reduce the risk of developing a number of serious health problems.

It can reduce breast cancer, heart disease, diabetes risk and colon cancer. And these are only a few of the many benefits. Dog owners who walk their dogs are 25% less likely to be obese than people without dogs. Who knew dogs could be such loyal trainers? Follow these 3 tips to see how often you exercise!

  • Create a weekly walking schedule. Plan to walk 30 minutes overall each day. This can be divided in a Morning and Evening walk.
  • Once creating a schedule you will feel more obligated to stick with your weekly plan.
  • Track your progress over a month!
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How Many Hours A Day Do You Stand?

Standing during an average 5 hour shift can cause fatigue and pain. Cramps and back pain are a common factor. Standing can reduce blood flow to muscles and stop the regular muscle movements that return blood from the feet and legs to the heart. When blood and other fluids do not circulate properly,  your veins can become enflamed. This causes your ankles, legs, and feet to swell causing discomfort.

The study authors pointed out that almost half of all workers worldwide spend more than three-quarters of their workday standing. ~webmd.com

Workers commonly spend four hours or more of each day standing. Early signs can be swelling, back pain, neck and shoulder stiffness, swollen feet and legs, and varicose veins.  Standing can lead to bunions, pressure on hips and ankle joints, and aching muscles.

There are ways to prevent or ease this pain.

  1. Alternate standing with sitting: It’s important to take breaks from standing for long periods of time.
  2.  Change your positions frequently: You can  walk around, stretch and stand in different positions to shift your weight around.
  3. Wear comfortable and supportive shoes: Supportive shoes or soles can reduce shock absorbed by your knees.

If you suffer from severe pain and wish to seek help make an appointment today call (323) 264-7600.

 

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Is Skateboarding Safe?

Skateboarding can lead to serious injuries from fractures to broken bones. It’s important to wear proper padding and a helmet. The speed of the jumps and falls can cause serious injury. Youth, like the one in the video posted below, have to go undergo rehab and required therapy to heal from injuries.

50,000 Americans go to the emergency room every year for skateboard accidents. -king5.com

Serious injuries can require a proper diagnosis from an orthopedic doctor. An orthopedic doctor can help create a personalized plan for your injury which can include physical and occupational therapy. Its important to provide proper care for any serious injury to prevent further damage or tears that may require surgery. Book a consultation today (323) 264-7600.

 

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Flats..Friend or Foe?

Just like heels, flats are also on the list of causes for women’s pain! Flat shoes When a woman’s heel is too low combined with things like the shoe being too tight, the body’s natural distribution of pressure is off-balance! Each step then becomes more concentrated or adds strain that is added to your heel. This strain can cause pain in your knees, hips, and back.

Trauma of landing hard on your heel, and the lack of arch support can cause the band of tissue running the length of your foot to stretch and tear. ~ David A Schofield, D.P.M

Remember just like heels, to always wear flats in moderation. Although they are an every day work shoe in the working field, they lack support for your heels. If you experiencing pain, call for an Orthopedic Consultation today (323) 264-7600.  Every woman at least owns one pair of flats. Here is a list of everyday flats used by women today.

Type of Flats

  1. Ballet flats 
  2. Oxfords
  3. Brogues
  4. Espadrilles
  5. Loafers (or slip-ons)
  6. Plimsolls
  7. Sandals

 

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Treadmill Safety 101

Treadmills like any machine at the gym, can be dangerous if used improperly. You can have the most expensive or tech savvy treadmill, you can go from a productive workout to a serious injury. Always remember to turn off your treadmill while not using to prevent injury to animals and children. Here are some Standard Tips to use while using one and a video showing you what NOT to do.

Almost 450,000 people, were sent to the ER or hospital in the year 2012 for injuries related to exercise equipment ~ usatoday.com

Tips
1. Look Forward! If not, you have more chances of losing your balance and falling.
2. Don’t lean on handrails! This can strain shoulders and elbows.
3. Monitor speed and incline when raising! Incline should be adjusted before raising the speed. Sometimes the incline is too steep, combining that with faster speed is a recipe for disaster.
4. Don’t step off a moving treadmill! Things like pieces of clothing can get caught which increases chances of injury.
5. Always wear shoes!  Shoes help absorb the shock of movement and take stress off of your joints while using the treadmill. You are more prone to scrapes, burns, and blisters if you’re barefoot.

Although the link below is funny, he is more prone to serious injury! He has already broken a couple of rules! Stay Safe! Do not try this at home!

 

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