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All Posts in Category: Healthy Tips

How To Strengthen Your Wrists

Being in a position that extends the wrist, like plank pose, puts a lot of pressure on the joint. If your wrist is not flexible or strong enough to prevent the bones from touching, you can wind up with painful impingement, and aggravated tendons and ligaments. ~ outside online.com

Weak wrist muscles causes your body rely more on the contact between bones to hold the position. By strengthening your wrists, it will create less contact for your muscles.

Exercise #1

This exercise targets strengthening your wrist by extending your muscles.

  • Your palm should be facing upward. Keep your hand aligned with your arm. Grab a light weight then begin to lower it toward the floor. Repeat this up and down.
  • Do about 2-3 sets of 10-15 reps on each wist. If it becomes hard to complete 2-3 sets lower the weight and start off with less reps.

Exercise #2

This next exercise is good for radial strengthening. This targets strengthening your wrist muscles.

  • Stand with your arms at your side. Leaving your hands at your side, stretch your palm upward. Repeat this process up and down. Once you understand how to do the exercise, add weight.Final note: These exercises can help increase your wrist strength. If you continue to have pain in your wrists, make an appointment to diagnose your pain. (323) 264-7600
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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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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 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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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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Have You Recently Been in a Car Accident?

Vehicle collisions can cause serious exposure of shock to your body. Collision injuries might not be as clear right away. Endorphins act as painkillers for the pain. At first, it may seem as though the car accident didn’t cause any external to internal injury. A couple days later, you are prone to pain, dizziness, discomfort, and numbness. Car accidents can cause head injuries, neck injuries or sprains, jaw injuries, cervical bone dislocations, shoulder injuries, dislocations, spinal disc injuries, fractured ribs, and fractured bones. Whiplash and bruising are very common in accidents. It’s always good to visit a specialist to prevent further damage.

An orthopedic surgeon specializes in the diagnosis and treatment of conditions relating to the musculoskeletal system i.e. the bones, joints, tendons, ligaments, or muscles. ~www.ontoorthopedics.com

Always schedule an appointment with an orthopedic surgeon to make sure there are no major injuries. Surgeons are specialists in stitching back tissue and muscles, resetting bones, and rebuilding muscular tissues internally. An orthopedic surgeon is the specialist you want to see when there’s any injury involving muscles, bones, or joints.

If in need of a specialist, schedule a consultation (323) 264-7600. We are here to help.

 

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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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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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