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  Contact : (323) 264-7600

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How to PROPERLY Squat

The full squat is not only safe for the knees, it strengthens the muscles that operate and protect the knees so effectively that nothing else even compares to it as a basic exercise for the lower body. ~ huffingtonpost.com

Improper squat form can create pain in your knees. Your knees shouldn’t go past your feet. This is the stress thats causes pain. Let your hips distribute the weight. Its important to watch your form in a mirror. This is a wonderful exercise to work-out your body’s balance, coordination, joint and bone strength, and power.

If pain occurs, start off with adjusting the exercises. You can use a chair or lean on a wall. And if excessive weight is the issue, squats might not be the best exercise. If done improperly, can lead to joint and knee pain. If pain becomes too intense, contact us at (323) 264-7600.

 

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Need Help Reducing Neck Pain at Work?

 

86% of American workers sit at a desk all day long.

If you’re like most people, you probably spend a significant part of your day at work in front of a screen. And if it isn’t a computer desk at work, it’s a T.V., smartphone, or tablet. The amount of time in front of a screen can go be hours. Your posture can cause pain and discomfort. Here are some ways to reduce neck and back pain!

Tip #1 Desk Setup  

It’s important to have a comfortable and adjustable chair. Try switching up the positioning of your mouse, printer, and keyboard.

Tip #2 Sitting with Support

Adjust the height of your chair so that your feet touch the floor. Its important to have your feet flat on the floor. This will prevent your posture from slouching forward.

Tip #3 Monitor Height

Most people have a monitor that is low. Place the monitor so the bottom is equal to the level of your chin. When the monitor is too low or not centered, it creates slouching and stiffness in your neck from the angle.

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Common Orthopedic Conditions with Aging

There are nearly 45 million people over the age of 65 in the United States, and that figure is expected to rise to 98 million by 2060.

With rapid aging and biological changes, you are more prone to orthopedic injuries. Common orthopedic conditions like fractures, Osteoarthritis, dislocation, and Osteoporosis.

Osteoarthritis

is a degenerative disease that typically affects the fingers, hands, ankles, knees, and spine. It can make it difficult to perform everyday activities.

Osteoporosis

is a bone disease that involves decreasing bone density and bone mass. The body will continuously make new bones and then break down old bone tissue. When the pace is off balance, it causes your bones to become brittle and weak.

Visiting an orthopedic doctor can help the elderly seek personal treatment and care. Specialists can define your diagnosis and create a treatment plan that works. Contact us today to learn more at (323) 264-7600.

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Pee Wee Football with Huge Injuries

Youth in Sports

Children as young as 5-6yrs old are playing contact sports. Shoulder and knee injuries are very common in tackle football. Youth can be victims of shoulder dislocations, torn ACLs, fractures, ligament tears, and broken bones. A common symptom is overuse.

Overuse injuries affect tendons, bones and joints and can result from playing the same sport and performing the same movements too often, too hard or at too young an age with inadequate recovery time. ~ usatoday.com

Take Precautions!

It’s important to allow time for the body to rest and heal. Athletes should report injuries. Coaches should encourage injury-preventative exercises and decisions. Parents and youth should become more educated in sports safety and proper technique.

If in need of a doctor that can help you with your child’s injury, contact us at  (323) 264-7600. We are here to help.

 

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Are Heels Harmful?

High Heels will alter the balance of women’s bodies and excessive pressure is placed on their knees and balls of their feet. Because the lower back is pushed forward, the hips and spine are no longer aligned.

72% of women will wear heels for work, special occasions, and to every day events like dinners or parties.

The higher the heel the more weight that is carried. This lower back pain can lead to more symptoms like muscle weakness, spasms, and cramping in the legs. But there are solutions!

Here are some tips!

  1. Stretch your legs
  2. Try to limit yourself to 2 inch heels
  3. Don’t go for the pointed toe
  4. Avoid wearing heels for a long time
  5. Always bring a 2nd pair of comfortable shoes
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Protect Your Knees

Running can leave you with SERIOUS knee pain. But do you know why? It’s because of the way you run! If you can reduce the impact of each foot step while running, you will reduce your knee pain. You can do this by:

Leaning forward from your ankles and landing on the middle of your feet,  keeping your knees soft and bent during landing to support your stride, and keeping your feet pointed in the same direction you are running. ~ Active.com

These little changes In order to keep your knees in great shape, your running technique is very crucial.  Reducing the amount of shock that is absorbed by your knees, can help prevent knee pain and erosion of cartilage. It’s never too early to think about your health. If YOU need knee treatment or surgery, give us a call at (323) 264-7600 for a consultation.

 

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The Dreads of Texting

Did you know that the STRAIN FROM TEXTING is a sign of RSI? (Repetitive Strain Injury) This strain can cause short-term or long term DAMAGE!

When texting, we tend to keep our shoulders and arms tense, which can cause immobility in the joints, muscles, and nerves! ~ www.theregister.co.uk

If you do happen to suffer from this or know anyone that is, seek care sooner than later. These affects can cause permanent damage. Set up an appointment today with the Los Angeles Orthopaedic Surgery Specialists. Call (323) 264-7600.

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Gym Fails: How NOT-TO Do Your Exercises

Many people go to the gym thinking that any type of exercise is good.  BUT, that’s not always the case…

I’ve see women hurting them selves, instead of getting good exercise

Have you ever seen people on the step climber that appear not to do the proper exercise?  Scenarios like people slamming their feet on the steps, people bent over the bars trying to keep up with the machine’s speed?  How about this one, people rocking out to their music and falling off the machine!

There are many reasons why step machiines are good for you like:  Low-Impact Exercises,  Muscle Development, and Calorie Burning.  That’s the pros of it.

Well, in any case if you misuse a piece of equipment you can hurt yourself so we advise to ALWAYS USE PROPER POSTURE AND GO AT YOUR OWN PACE. The cons of misusing this type of gym equipment are best illustrated on the video below.

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Back Pain May Be Caused By Your Stomach!

Many people that suffer back pain are unaware that weight gain is a leading contributor.  Actually, weight gain and unhealthy eating are leading contributors to diseases such as diabetes, high-blood pressure and yes, back pain too.  So, today we are sampling a “Healthy Diet” plan for the week.  This is what Healthy Eating looks like:

Day One

Today’s meal plan contains about 2,250 calories, with 55 percent of those calories coming from carbohydrates, 20 percent fat, and 25 percent from protein.

It also has about 34 grams fiber.

Breakfast

  • One grapefruit
  • Two poached eggs (or fried in a non-stick pan)
  • Two slices whole grain toast with one pat butter each
  • One cup low-fat milk
  • One cup black coffee or herbal tea

(Macronutrients: approximately 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat)

Snack

  • One banana
  • One cup plain yogurt with two tablespoons honey
  • Glass of water

(Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates, 1 gram fat)

Lunch

  • Chicken breast (6-ounce portion), baked or roasted (not breaded or fried)
  • Large garden salad with tomato and onion with one cup croutons, topped with one tablespoon oil and vinegar (or salad dressing)
  • Glass of water

(Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat)

Snack

  • One cup carrot slices
  • Three tablespoon hummus
  • One-half piece of pita bread
  • Glass of water or herbal tea

(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)

Dinner

  • One cup steamed broccoli
  • One cup brown rice
  • Halibut (four-ounce portion)
  • Small garden salad with one cup spinach leaves, tomato, and onion topped with two tablespoons oil and vinegar or salad dressing
  • One glass white wine (regular or dealcoholized)
  • Sparkling water with lemon or lime slice

(646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat)

Snack

  • One cup blueberries
  • Two tablespoons whipped cream (the real stuff—whip your own or buy in a can)
  • Glass of water

(Approximately 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat)

Day Two

If you eat this whole menu, you get about 2,150 calories, with 51 percent of those calories coming from carbohydrates, 21 percent from fat, and 28 percent from protein. The meal plan also has 30 grams fiber.

Breakfast

  • One whole wheat English muffin with two tablespoons peanut butter
  • One orange
  • Large glass (12 ounces) non-fat milk
  • One cup black coffee or herbal tea

(Macronutrients: approximately 521 calories with 27 grams protein, 69 grams carbohydrates, and 18 grams fat)

Snack

  • Two oatmeal cookies with raisins
  • Glass of water, hot tea or black coffee

(Macronutrients: 130 calories, 2 grams protein, 21 grams carbohydrates, 1 gram fat)

Lunch

  • A turkey sandwich (six ounces of turkey breast meat, large tomato slice, green lettuce and mustard on two slices of whole wheat bread
  • One cup low-sodium vegetable soup
  • Glass of water

(Macronutrients: 437 calories, 59 grams protein, 37 grams carbohydrates, 6 grams fat)

Snack

  • One cup (about 30) grapes
  • Glass of water or herbal tea

(Macronutrients: 60 calories, 0.6 grams protein, 12 grams carbohydrates, 0 grams fat)

Dinner

  • Five-ounce sirloin steak
  • One cup mashed potatoes
  • One cup cooked spinach
  • One cup green beans
  • One glass beer (regular, lite or non-alcohol)
  • Sparkling water with lemon or lime slice

(671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams fat)

Snack

  • Two slices whole wheat bread with two tablespoons jam (any variety of fruit)
  • One cup non-fat milk
  • Glass of water

(Approximately 337 calories, 14 grams protein, 66 grams carbohydrates, 3 grams fat)

Day Three

Today’s meal has about 2,260 calories, with 55 percent of those calories coming from carbohydrates, 20 percent from fat, and 25 percent from protein. It also has 50 grams fiber.

Breakfast

  • One medium bran muffin
  • One serving turkey breakfast sausage
  • One orange
  • One cup non-fat milk
  • One cup black coffee or herbal tea

(Macronutrients: approximately 543 calories with 26 grams protein, 84 grams carbohydrates, and 15 grams fat)

Snack

  • One fresh pear
  • One cup flavored soy milk
  • Glass of water, hot tea or black coffee

(Macronutrients: 171 calories, 6 grams protein, 34 grams carbohydrates, 2 grams fat)

Lunch

  • Low sodium chicken noodle soup with six saltine crackers
  • One medium apple
  • Water

(Macronutrients: 329 calories, 8 grams protein, 38 grams carbohydrates, 17 grams fat)

Snack

  • One apple
  • One slice Swiss cheese
  • Sparkling water with lemon or lime slice

(Macronutrients: 151 calories, 5 grams protein, 21 grams carbohydrates, 6 grams fat)

Dinner

  • Eight-ounce serving of turkey breast meat
  • One cup baked beans
  • One cup cooked carrots
  • One cup cooked kale
  • One glass of wine

(784 calories, 84 grams protein, 76 grams carbohydrates, 3 grams fat)

Snack

  • One cup ​of frozen yogurt
  • One cup fresh raspberries

(Approximately 285 calories, 7 grams protein, 52 grams carbohydrates, 7 grams fat)

Day Four

By the end of today, you’ll consume about 2,230 calories, with 54 percent of those calories coming from carbohydrates, 24 percent from fat, and 22 percent from protein. You’ll also get about 27 grams fiber.

Breakfast

  • One cup whole wheat flakes with one cup non-fat milk and one teaspoon sugar
  • One banana
  • One slice whole grain toast with one tablespoon peanut butter
  • One cup black coffee or herbal tea

(Macronutrients: approximately 557 calories with 18 grams protein, 102 grams carbohydrates, and 12 grams fat)

Snack

  • One cup grapes and one tangerine
  • Glass of water, hot tea or black coffee

(Macronutrients: 106 calories, 1 gram protein, 27 grams carbohydrates, 1 gram fat)

Lunch

  • Tuna wrap with one wheat flour tortilla, one-half can water-packed tuna (drained), one tablespoon mayonnaise, lettuce, and sliced tomato
  • One sliced avocado
  • One cup non-fat milk

(Macronutrients: 419 calories, 27 grams protein, 37 grams carbohydrates, 19 grams fat)

Snack

  • One cup cottage cheese (1-percent fat)
  • One fresh pineapple slice
  • Four graham crackers
  • Sparkling water with lemon or lime slice

(Macronutrients: 323 calories, 29 grams protein, 38 grams carbohydrates, 5 grams fat)

Dinner

  • One serving lasagna
  • Small garden salad with tomatoes and onions topped with one tablespoon salad dressing
  • One cup non-fat milk

(585 calories, 34 grams protein, 61 grams carbohydrates, 23 grams fat)

Snack

  • One apple
  • One cup non-fat milk

(Approximately 158 calories, 9 grams protein, 31 grams carbohydrates, 1 gram fat)

Day Five

This delicious meal plan includes three meals and three snacks and has approximately 2,250 calories, with 53 percent of those calories coming from carbohydrates, 25 percent from fat, and 21 percent from protein. And lots of fiber—over 40 grams.

Breakfast

  • One piece French toast with one tablespoon maple syrup
  • One scrambled or poached egg
  • One serving turkey bacon
  • One cup orange juice
  • One cup black coffee or herbal tea

(Macronutrients: approximately 449 calories with 16 grams protein, 57 grams carbohydrates, and 18 grams fat)

Snack

  • One cup sliced carrots
  • One cup cauliflower pieces
  • Two tablespoons ranch dressing
  • Glass of water, hot tea or black coffee

(Macronutrients: 223 calories, 4 grams protein, 18 grams carbohydrates, 16 grams fat)

Lunch

  • Veggie burger on a whole grain bun
  • One cup northern (or other dry) beans
  • One cup non-fat milk

(Macronutrients: 542 calories, 38 grams protein, 85 grams carbohydrates, 8 grams fat)

Snack

  • One apple
  • One pita with two tablespoons hummus
  • Sparkling water with lemon or lime slice

(Macronutrients: 202 calories, 5 grams protein, 41 grams carbohydrates, 4 grams fat)

Dinner

  • One trout filet
  • One cup green beans
  • One cup brown rice
  • One small garden salad with two tablespoons salad dressing
  • One glass of beer
  • Sparkling water with lemon or lime slice

(634 calories, 27 grams protein, 78 grams carbohydrates, 13 grams fat)

Snack

  • One cup cottage cheese
  • One fresh peach

(Approximately 201 calories, 29 grams protein, 16 grams carbohydrates, 2 grams fat)

Day Six

Today’s meals and snacks have about 2,200 calories, with 55 percent of those calories coming from carbohydrates, 19 percent from fat, and 26 percent from protein. You’ll also get about 31 grams fiber.

Breakfast

  • One cup corn flakes with two teaspoons sugar and one cup non-fat milk
  • One banana
  • One hard-boiled egg
  • One cup black coffee or herbal tea

(Macronutrients: approximately 401 calories with 18 grams protein, 72 grams carbohydrates, and 6 grams fat)

Snack

  • One cup plain yogurt with one tablespoon honey, one-half cup blueberries, and one tablespoon almonds
  • Glass of water, hot tea or black coffee

(Macronutrients: 302 calories, 15 grams protein, 46 grams carbohydrates, 8 grams fat)

Lunch

  • One cup whole wheat pasta with one-half cup red pasta sauce
  • Medium garden salad with tomatoes and onions and two tablespoons salad dressing
  • Glass of water

(Macronutrients: 413 calories, 11 grams protein, 67 grams carbohydrates, 12 grams fat)

Snack

  • One and one-half cup cottage cheese
  • One fresh peach
  • Glass of water

(Macronutrients: 303 calories, 43 grams protein, 23 grams carbohydrates, 4 grams fat)

Dinner

  • Four and one-half ounce serving of pork loin
  • Small garden salad with tomatoes and onions topped with two tablespoons oil and vinegar (or salad dressing)
  • One small baked sweet potato
  • One cup asparagus
  • One glass wine (regular or dealcoholized)
  • Sparkling water with lemon or lime slice
  • (500 calories, 46 grams protein, 35 grams carbohydrates, 10 grams fat)

​Snack

  • Five graham crackers
  • One cup non-fat milk
  • One cup strawberries

(Approximately 279 calories, 10 grams protein, 50 grams carbohydrates, 3 grams fat)

Day Seven

Today’s menu contains about 2,200 calories, with 54 percent of those calories coming from carbohydrates, 22 percent from fat, and 24 percent from protein. There’s also 46 grams fiber.

Breakfast

  • One cup cooked oatmeal with one-half cup blueberries, one-half cup non-fat milk, and one tablespoon almond slivers
  • Two slices turkey bacon
  • One cup non-fat milk to drink
  • One cup black coffee or herbal tea

(Macronutrients: approximately 442 calories with 26 grams protein, 59 grams carbohydrates, and 14 grams fat)

Snack

  • One cup plain yogurt with one tablespoon honey, one-half cup strawberries, and two tablespoons almond slivers
  • Glass of water, hot tea or black coffee

(Macronutrients: 343 calories, 17 grams protein, 41 grams carbohydrates, 13 grams fat)

Lunch

  • Six-ounce baked chicken breast
  • Large garden salad with tomatoes and onions and two tablespoons salad dressing
  • One baked sweet potato
  • One whole-wheat dinner roll.
  • Glass of water

(Macronutrients: 498 calories, 47 grams protein, 63 grams carbohydrates, 6 grams fat)

Snack

  • One cup raw broccoli florets
  • One cup raw sliced carrot
  • Two tablespoons veggie dip or salad dressing
  • One fresh peach
  • Glass of water

(Macronutrients: 112 calories, 3 grams protein, 25 grams carbohydrates, 1 gram fat)

Dinner

  • Three-ounce serving of baked or grilled salmon
  • One-half cup black beans
  • One cup Swiss chard
  • One cup brown rice
  • One whole wheat dinner roll with a pat of butter
  • Sparkling water with lemon or lime slice

(671 calories, 38 grams protein, 91 grams carbohydrates, 19 grams fat)

Snack

  • One Orange

(Approximately 62 calories, 1 gram protein, 15 grams carbohydrates, 0 grams fat)

~Meal plan provided by Verywell.com By Shereen Lehman, MS

 

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Millennials & Digital Healthcare

Never before has a generation of Americans used digital technology for healthcare as much as Millennials.  Yup leave it to the Millennials to change things up in the healthcare industry.  So,  Millennials are now finding new and innovative ways to make use of healthcare like never before.  here are the TOP 10 ways they use digital technology for their health care:

  1. 50% of millennials have looked up health information online.
  2. 27% of millennials use a health or fitness app.
  3. 23% have looked up online reviews for care providers or hospitals.
  4. 20% used a website to make an appointment, check lab results or manage prescriptions.
  5. Almost 20% of millennials used a medical care provider’s or health insurer’s website.
  6.  11% communicated with their healthcare provider or health insurance professional electronically.
  7. 8% of millennials used a blue tooth device to track health and exercise patterns.
  8. Nearly 9% reported soliciting medical advice on social media.
  9. 8%  joined an online health-related community.
  10. More than half feel that a healthy mind leads to a healthy body.

So, what’s next?  A virtual office visit?  Why not?  If we can utilize nano-particles to cure disease, why not maximize the use of digital technology for your own health.  If YOU want to create an appointment with us, go to our website’s home page and set an appointment online! http://www.laorthos.net It’s fast, free and easy.

 

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