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All Posts in Category: Health Basics

Lower Back Pain Is One of the Leading Complaints in Orthopedics

Lower back pain, along with knee and hip pain, is one of the leading complaints for Orthopedists.  “Lower back pain can be attributed to many different causes stemming from sports injury to being overweight”,  said Dr. Excis.  “But is definitely one of the leading complaints.”  To understand how back injury occurs, click on the image below:

#LAOrthos  #GetRidOfBackPain

 

 

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The First Week of the New Year Is Over & YOU Need A Plan!

Ok, it’s time to fulfill your New Year’s Resolution but nothing comes to mind! Don’t sweat it. We’ve got you! That is, we’ve got the easiest and fun routine to get you back into the swing of things. Anyone can do these, so enjoy getting yourself back into motion!

#LAOrthos #Healthy2018


9 Totally Manageable Fitness Resolutions From The Pros

THOMAS TOLSTRUP VIA GETTY IMAGES

In theory, a New Year’s resolution is a great idea. January is as good a time as any to reevaluate and prioritize and make changes.

In practice, many ambitious fitness goals made on Jan 1. dissolve into self-defeating thinking and disappointment. But that doesn’t mean that all New Year’s resolution (or, really, resolving to make changes at point in time throughout the year) need to end in frustration and failure. The trick is making the right one.

Before you can even get that far, says Jessica Matthews, senior health and fitness expert for the American Council on Exercise and assistant professor of health and exercise science at Miramar College in San Diego, Calif., you need to take a long, hard look at where you currently stand on the fitness spectrum.

“Honestly acknowledge where you are currently in terms of your health and fitness level,” she tells HuffPost in an email. “While that spirit behind setting a New Year’s resolution is to make positive change to one’s health and fitness, so often people establish goals without being realistic about where they are starting from. Even if perhaps your current level of fitness is not where you want it to be, being honest with yourself about where you are presently and using that information as a baseline from which to work will help you to establish realistic, attainable goals for the new year.”


We asked a handful of fitness experts to share some ideas for realistic resolutions that will make a difference without feeling like a total overhaul. Here are a few of our favorite responses.

    • 1 Hold A Plank

      “Alina Vincent Photography, LLC” via Getty Images
      “A very manageable fitness resolution that most people can stick to is holding a plank every morning, first thing out of bed. If you can spend one minute brushing your teeth, you can definitely find one minute to hold a plank. Planks are truly one of the best exercises I know of: They work your core and your entire body. Start with 30 seconds and build up to one minute. By doing this first thing in the a.m., you remind yourself to stay active all day.”
      Kristin McGee, celebrity yoga and Pilates instructor
    • 2 Make It SMART

      Thomas Barwick via Getty Images
      “Set a SMART goal — specific, measurable, attainable, realistic and timely. For instance, ‘I would like to take three CrossFit classes a week for 60 days.’ If at the end of that 60 days, you achieved your goal, reward yourself with something worthwhile, such as a vacation or massage. Just as you set your resolution in the beginning of the year, also plan your reward. That way, when you’re on week five and you want to throw in the towel, you can remember that sweet reward that is oh-so-close!”
      —Collette Stohler, fitness expert, author of The Intuitive Athlete and HuffPost blogger
    • 3 Find The Middle Ground

      Julia Nichols via Getty Images
      “Shift [your] mindset from the very common ‘all or nothing’ mentality. For many people, the start of the new year entails going from zero to 60, so to speak, almost overnight … If you are currently not exercising or are exercising very sporadically, it’s not very realistic to expect that you’ll overnight commit to exercising for one or two hours per day, six days per week. Often when individuals establish these ‘all or nothing’ [goals], if they are not able to stick with the unrealistic expectations, they end up doing nothing at all.”
      —Matthews
    • 4 Touch Your Toes

      PhotoTalk via Getty Images
      “Setting a performance goal may help you stay more motivated compared to a weight-loss goal. For example, a goal of 10 pull-ups, or touching your toes, can create a healthy shift from focusing purely on aesthetics to performance. Keep in mind that in order for your body to move fluidly and efficiently, your joints need sufficient range of motion, which is why flexibility is so important. As the body performs better, the aesthetics typically follow. Think of a performance goal that really motivates you, and a goal that you can enjoy the process as you strive for it.”
      —Marc Perry, CSCS, ACE-CPT, CEO of BuiltLean
    • 5 Keep A Journal

      hey! My name is Fucchon~ I love photography so much. via Getty Images
      “I’m actually a big fan of journaling. I wake up every morning, roll over in bed and open the journal I use. I read one inspiring quote for the day, then give three answers to the question, ‘What would make today great?’ Finally, I write my daily affirmation, which for me right now is ‘I am inspiring, a joy to be around and a patient teacher.’ Later, in the evening, I re-open the journal and answer the questions ‘What three amazing things happened today?’ and “How could you have made today better?’

      It may sound silly, but this morning practice has kept me laser-focused on my goals and on what I want to accomplish each day. My only regret is not beginning a daily journaling practice earlier in life!”
      Ben Greenfield, fitness and triathlon expert, Get-Fit Guy podcast host

    • 6 Find A Buddy

      Thomas Barwick via Getty Images
      “Working out with a friend allows for a little friendly competition and increased accountability. Choose goals together and get to work! It’s always a little easier when you know someone is rooting for up and waiting for you at the gym.”
      Rebecca Mahoney, certified personal trainer and HuffPost blogger
  • 7 Pick A Precise Number

    Terry Vine via Getty Images
    “[One of] the most common New Year’s resolutions is weight loss or fat or body weight composition changes. It helps if people determine a very specific amount of weight that they want to lose. Weight is easy to measure, as it requires a scale. The weight loss goal should be realistic. Too often people have unrealistic expectations for how much weight it is that they want to lose. Finally, you need to give yourself a very specific time table in which you want to accomplish this goal.

    From a physiology standpoint, there are a lot of factors that go into actually changing your body weight. We are not as simple as cars with a gas in/miles out function. People can get hung up on reducing calories by a very specific amount and not get the predicted weight-loss outcomes that they want. I encourage people to create goals that they can definitely accomplish, like: ‘Today I will go to the gym and I’ll try hard to do exercises appropriately and with effort’ or ‘The next meal I eat will be made up from healthy food choices and the portions will be appropriate.’ [Those are steps] toward reaching a goal of losing 5 pounds in 30 days. We have to be very clear about factors that we can control and factors that we can’t control.”
    —Pat Davidson, Ph.D., former exercise science professor, director of training methodology at Peak Performance in New York City

  • 8 Don’t Stress About It

    Noe Montes via Getty Images
    “Move how it feels good for you to move every day. Don’t stress about it being an hour workout, but keep consistent. Five to 10 minutes of morning practice can set you up for feeling great so you make great choices all day long that [help you] continue cultivating a radiant you.”
    Tara Stiles, founder and owner of Strala Yoga
  • 9 Find The Fun

    Pete Starman via Getty Images
    “Many people can get easily discouraged and give up when there’s too much emphasis on weight loss. Focus on the joys of exercise and movement instead. Take pride in your body getting stronger. Think about the boost in energy you get after a workout. Do set goals, but make them about making fitness fun: Commit to joining a class three days a week or to signing up for a race. Just find something you consider fun!”
    Chris Freytag, fitness expert, author of Get Started with Weight Loss and HuffPost blogger

~Huffington Post (https://www.huffingtonpost.com/2014/12/31/fitness-experts-new-years_n_6304258.html)

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3 Stretches To Ease Pregnancy Back Pain

Do you suffer from pain during your pregnancy? By adjusting your posture and stretching, you can minimize that annoying back pain. These pregnancy exercises can strengthen your core muscles as well as make it easier to get that flat belly back after delivery.

Here are three easy exercises to reduce your back pain.

Squats

Stretching and strengthening your muscles increases muscle activation. Squats are an easy-go to exercise. Do NOT do this if you are suffering from pelvic pain.

  1. Stand in a wide squat position with your feet and knees slightly turned out. This should cause you to feel it around your thighs into your hips/glutes/upper hamstrings. Make sure to keep your weight on your heels.
  2. Your butt should be pointed upwards. You should feel the stretch as it hits your core. Do this in sets of 10 to 20 reps.

Round Stretch

This stretch is similar to the cat cow and child’s pose combined. This stretch activates those deep core muscles.

  1. Begin in the child’s pose position reaching your arms out. Keep your knees wide. You want to stretch your hips back as far as you can. Then arch your back as you stretch up and down.

Pigeon Stretch

This stretch can relieve sciatic discomfort and stretch your belly.  If your hips are too tight, this will increase pregnancy back pain. Place a pillow underneath your hips if you feel any discomfort. But remember, these stretches should relieve pain and not increase it.

  1. One leg should be stretched backward causing your leg to be straight along the floor, the other leg should be bent to where you are sitting on your knee. Arch your lower back making it easier to stretch your glutes and hips.
  1. Gently push off the floor with your upper body. This will stretch your belly. Hold for 10 to 20 seconds then roll up and switch sides.

 

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Common Mistakes When Using An Exercise Ball

 

Adding an exercise ball to a strength-training or stretching routine can create a more effective workout! The real question is, are you using your exercise ball correctly? 

As with any type of strength training, doing moves incorrectly means not targeting the muscles effectively and a bigger risk of injury. ~ popsugar.com

Using the Correct Size Ball

It’s important to use the correct size ball for your height. Yoga balls come in three different sizes. If you are using the incorrect ball size it can create a less effective exercise. Make sure your yoga ball is filled with the proper amount of air.

Instability

Form is very important. Each rep should be done without wobbling or falling over. If instability occurs during the workout, it makes the workout useless. You can also overwork yourself and over extend. To help with that; widen your stance, place more of your weight on the ball, and go at a slower pace.

Here’s a funny video displaying how NOT to use your yoga ball at home. Incorrect usage can lead to strain or injury. If you are experiencing pain, give us a call (323) 264-7600.

 

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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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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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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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6 Most Common Soccer Injuries

It is estimated that over one-quarter of a billion people play across the world. ~ www.drdavidgeier.com

6 of the most common soccer injuries are an Ankle’s Sprain, Jones Fracture, ACL Tear, Meniscus Tear, Adductor’s Strain, and Hamstring Strain.

Ankle’s Sprain

The injury can cause a mild sprain that can keep an athlete our for a few days to a week. Or if it’s untreated can continue for 4 to 6 weeks.

Jones Fracture

The Jones Fracture most of the time occurs at the junction between the base of the bone and the midshaft. This fracture in order to heal requires surgery.

ACL Tear

This tear is a injury that can occur from planting the foot to change directions or landing from a jump with the knee extended. The player will feel a pop in the knee. Soon after they will usually develop rapid knee swelling and have difficulty bearing weight. Surgery is needed ASAP.

Meniscus Tear

The meniscus is the shock-absorbing cartilage between the femur and tibia that can be torn during a game. A repair of the tear includes a surgery that pulls back together.

Adductor’s Strain 

An Adductor’s strain involves a stretch or possibly a small partial tear during play. The recovery process can cause pain. Activity modification, rest, and physical therapy can all help with the pain.

Hamstring Strain

Hamstring injuries can occur from sprinting and overuse. They can require a 2- to 7-week absence from sports. Also its important to take time to heal. The reoccurrence rate is high once returning.

If you are suffering from this kind of injury or know anyone who is, call (323) 264-7600 for a consultation.

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