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All posts by Michelle Shaihor

Exercises That Help Relieve Tennis Elbow

“Tennis elbow” also known as lateral epicondylitis, is when muscles and tendons in the forearm develop wear and tear from being worn out repeatedly. It is where the outside part of the elbow grows to be irritated at the lateral epicondyle. You can ease the pain of this irritation with some quick and simple exercises!

Exercise 1: Wrist Turn

Flex your elbow at a 90 degree angle. Then stick out your hand and have your palm facing upward. Steadily turn your wrist until your palm is facing downwards. Keep it in this position for 5 seconds. Then you can let go, and repeat this exercise 10 repetitions each for 3 sets.

Exercise 2: Wrist Turn with Weight

Basically, this exercise is identical to the wrist turn but you are adding weight. Do the same thing as the wrist turn but this time, make sure you are holding a lightweight dumbbell or anything else that’s easy to hold and weighs a small amount. Hold for 5 seconds as well and then repeat 10 repetitions for 3 sets.

Exercise 3: Wrist Lift 

This is also similar to the wrist lift with weight, but instead of turning your wrist, you’ll be gradually turning it towards yourself. So same thing. Curve your elbow at a 90 degree angle. Make sure you are holding your light weight and have your palm upward. Then gently pull your wrist towards you. Keep in this position for 5 seconds and then let go. You are also going to do 10 repetitions for 3 sets.

Exercise 4: Elbow Bend

Stand upright making sure both hands are by your sides. Then gradually bend one arm towards yourself. If your hand is in contact with your shoulder then you are doing it correctly. Keep this position for about 15-30 seconds and then release. You will do 10 repetitions.

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5 Jobs that are Bad on the Joints

Job 1: Construction Workers

There are many Arthritis risks when it comes to the construction industry. A great risk factor for Arthritis is when workers lift heavy weights without the proper form. Another way construction workers can develop arthritis is by the tools they use. If they use tools that vibrate like air hammers, then they are at higher risk of developing Arthritis in their shoulders, hands, and wrists.

Job 2: Dancers

In the long run, dancing can cause almost every joint to develop Arthritis. The parts of the body at the highest risk of developing Arthritis are the ankles and hips. Ballet dancers are dancers that definitely utilize their ankles and hips.

Job 3: Musicians

What makes Arthritis highly likely to happen in musicians is because they complete many repetitive actions that can cause pain or strain. They also have a higher risk for damaging those joints since their joints are loose.

Job 4: Truck Drivers

Truck Drivers have an increased risk of developing back Arthritis due to their bad posture and heavy lifting. They drive long-distances, so having terrible posture the entire time can be detrimental.

Job 5: Teachers

Teachers have to walk around all day and stay on their feet. This makes them susceptible to developing foot arthritis. If they don’t have the right shoes to support their feet then foot arthritis is very likely to happen.

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Is Running Bad for the Knees?

This video looks deeper into the relationship between Osteoarthritis and running! If there is a relationship to begin with. Here, they conducted small experiments with a sample group and explain their results to you!

Video provided by SciShow

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Correlation between Alcohol and Joint Pain

Researchers can not conclude that alcohol is the direct cause for joint pain. Although some people state that after drinking alcohol they do start to feel joint pain, we can not apply this to everyone. Alcohol actually has many positive effects on the body and few negative effects if you drink it in moderation. However, for those who do not drink in moderation and intake alcohol at unhealthy levels this may cause nerve pain, a collection of substances that increase joint irritation, and it increases inflammation. Alcohol can bring about certain responses with people who are at risk for specific conditions, people who have arthritis, and people who are sensitive. The reactions you could possibly get from a large consumption of alcohol are:

Reaction 1: Dehydration

Alcohol is a natural diuretic. This means that it causes you to urinate more frequently. What holds your joints together are your ligaments. Ligaments utilizes water as a cushion. This cushion helps protect your joints from impact. Since alcohol takes away most of that liquid, it could make it harder for tendons and ligaments to keep you safe from impact. The important thing to know is that ligaments are tissues that dehydrate the fastest. So when you have been drinking excessively, you’ll notice the dehydration in your ligaments first. The dehydration in your ligaments could be a reason why you feel joint pain right after drinking.

Reaction 2: Reduced Medication Effects

If you drink alcohol while you’re also taking medication, this could alter the effects of your medication. Say, if you are taking arthritis medication, but you drink alcohol, this could lead to your medication being not as effective. Not only does it decrease the benefits of your medication but it also damages your liver. It is quite known that alcohol is bad for your liver, but if you are drinking alcohol while taking disease modifying anti-rheumatic drugs (DMARD’s) then your risk of liver disease is higher than normal.

Reaction 3: Nerve Inflammation

Drinking unhealthy amounts of alcohol can potentially lead to inflammation of the nerves. The nerves are near the joints, so it would also cause irritation with the joints. Not only does it inflame the nerves but it also lowers your immune system reaction. If you already have joint pain then drinking alcohol might increase your arthritis pain.

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Why knee and Hip replacements are happening more frequently

Knee & hip replacements are increasing in number because:

1. Baby boomers are now seniors 

Baby boomers were born from 1946-1964. So they would be around 53 to 71 years old today! There are 76.4 million baby boomers. As we age, it is harder to maintain the health of our body. Our joints grow weaker if we don’t exercise daily. If our joint pain is too much, even after all our attempts at exercise or medication, then we start to consider joint replacement.

2. Widespread obesity 

Obesity has caused more people to get knee and hip replacements because more mass creates more pressure on the joints that support your weight. More weight causes the joints to be worked to the bone, until there is only painful friction. However, before turning to surgery, most doctors advise a nonoperative treatment. What they usually recommend before surgery is that you start changing your diet and start doing exercises. The exercises they usually suggest are using an elliptical machine, swimming, and cycling.

3. Word of Mouth 

The technology we have now, is way more advanced than it was before. We have technology like 3D printing to create joints parts and simulations that help doctors practice surgical procedures. With better technology, our surgeries are more accurate than ever. Successful surgeries present highly satisfied patients who recommend these surgeries to friends, colleagues, and family. The more success stories there are, the more people will turn to hip and knee replacements.

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3 Exercises for Shoulder Pain

Exercise 1: Shoulder Stretch

To begin this exercise, begin in the standing position. Afterwards, lift your shoulders up towards the ceiling and count to five. Then take both arms and move them behind your body to get a good stretch in your shoulder blades. Do this for five seconds as well. Finally, point your shoulder blades to the ground for five seconds. Do ten sets of this exercise!

Exercise 2: Door Lean

For this exercise, you will need to find a doorway to stand in. Lift your arms and place them on the walls, a little above eye level. Keep your arms in the same spot while you bring your body forward. If you feel a good stretch in your shoulders then you’re doing it right. Make sure to keep this position for fifteen to thirty seconds. Do this exercise three more times! You should not do this exercise if you have a shoulder impingement.

Exercise 3: Pendulum Exercise

For this last exercise, you also start off by standing! Hold the back of a chair with your dominant hand. Then with the other hand, you’ll swing it like a pendulum, back and forth. After the pendulum motion, then you’ll swing your arm in a circular motion. You’ll need to do this exercise two or three times throughout your day and do 5 sets each time!

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Top 10 Best Knee Braces of 2017

Knee braces are used for many purposes! Reasons why someone might use a knee brace is because they need to ease the pain in their kneecap, they want their ligaments to heal properly, and it gives them the confidence to return to the sport/activity they were playing before their injury. Knee braces provide extra support and help stabilize your knees.

Video provided by Ezvid Wiki

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Reasons why Walking is better than Running

1. Running in hot weather can provoke a heat stroke

Runners need to be careful when running in high temperatures. If they add too much stress to their bodies in these hot conditions then this can potentially cause multi-organ dysfunction. It is possible to get a heat stroke while walking too, but the difference between walking and running is that there’s a lower chance that walkers will be stricken with organ failure.


2. Running can impair your heart

According to research from the Journal Circulation, 60 percent of runners in a marathon had elevated markers of troponin after their race. Troponin is an important part of the cardiac muscle but heightened measures of subtypes of these proteins can result in cardiovascular damage.


3. Running can cause your immune system to overwork itself

Walking does not overwork your immune system like running and long-distance running does. According to Dr. Uwe Schutz, long-distance runners are more prone to infections. When you’re burning your fat while running, you are also burning your muscle tissues too. This stresses out the immune system and puts great pressure on your body.


4. Running may lead to Osteoarthritis

Running does not directly result in Osteoarthritis, but running does prevent you from reducing the chance of developing the disease. This is because runners usually have had injuries. So if you have injured yourself previously, then it is more probable that you will distort you collagen network, wear down your cartilage, create a large number of microfractures to form in your bones, and decrease the lubrication for your joints.

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