Facebook
Youtube

Category Archive: Health Tips


  1. How to Take Care of Your Spine/Back



    Not taking care of your spine can turn out to be a real pain in the back—literally. Back pain is a common complaint, but there are simple steps you can take to improve your spine health and lessen or eliminate pain. Read through the following tips and think about how you typically move as you go through daily activities. Could you make some of these simple changes?

    Sleeping
    Healthy sleeping habits benefit your overall health, and the way you sleep impacts the health of your spine specifically. Avoid sleeping on your stomach as it puts unnecessary pressure on your spine and neck. If you sleep on your back, you can better maintain the healthy neutral curvature of your spine and avoid painful compression of its joints, nerves and muscles. If you sleep on your side, make sure your pillow is thicker to keep your neck and back straight. It can also be helpful to place a pillow between your knees keep your hips, pelvis and spine aligned.

    Stretching
    Another way to lessen spine pain is to make stretching a routine part of your day. Prep for good posture by stretching out your hamstrings (the muscles in the backs of your legs) every morning. Tight hamstrings pull on the bottom of your pelvic muscles and in turn cause lower back pain. Stretching breaks throughout the day are also a good way to get your blood flowing if you’re sitting or performing repetitive actions for a long period of time.

    Perfect your posture
    Not all chairs are created equal—make sure that the chairs you use at home and work area facilitate proper posture. Sit in a chair that provides back support, allows your knees to be at 90 degrees and your feet to be resting comfortable on the floor. If you’re looking at a screen all day, position it so that it is in your line of sight when sitting up straight with your neck in a neutral position. Avoid slouching forward or bending your neck unnaturally, and make sure to stand up, stretch and/or take a short walk every 30 minutes or so. These breaks are good for your mental health as well as your physical health!

    Get on your feet
    Just like sleep, staying active has benefits for your whole body but is also an important component of spine health. Develop an exercise routine that combines stretching, strengthening and aerobic activity and includes abdominal and back exercises. Losing belly fat lessens stress on your spine, and strong back and abdominal muscles help support your spine and lessen the overall chance of injury. Also, wear the right shoes will also help your spine health while you’re being active. Choose a pair that is comfortable and flexible for a supportive base that will help your body remain in proper alignment.

    Whether you’re doing strengthening exercises or lifting something at home or at work, be sure to lift from your legs, not your back or upper body. Bend your knees so that your arms are at the same height as the item, keep your back straight as you rise using the strength of your legs to lift. If the object is too heavy, get a second person to help you.

    More water, fewer toxins
    Don’t forget the H2O! Staying hydrated provides tissue elasticity and fluidity in joints—keeping your spinal discs hydrated keeps them at the proper height and means your spine stays protected. Dehydrated discs shrink and leave you vulnerable to painful ruptures or bulges.

    In addition to giving your body enough water, make sure it’s getting enough oxygen. Did you know that quitting smoking can alleviate back pain? Your body needs certain levels of oxygen for healthy bones and muscles, but those levels decrease when you smoke. Kicking the habit increases oxygen levels, ensuring that all the different parts of your spine have enough oxygen to be healthy.

    Know when to say when
    Making these lifestyle changes to protect your spine and back is a great start to relieving and avoiding back pain, but keep in mind that if your back pain persists it could be time to seek medical attention. Like any medical issue, spine problems can worsen and become more serious if left untreated. Pay attention to what your body is telling you, and know when your efforts at spine health need a second opinion. What questions do you have about taking care of your spine? Let us know in the comments!

     

  2. Guidelines for a Healthy Spring Gardening and Cleaning



    Believe it or not, spring is just around the corner and that means planting, weeding, mulching and spring cleaning.

    Willa Fornetti, DO is the Kennedy Center’s orthopedic doctor who specializes in non-surgical orthopedics. She notes that there are hundreds of websites and books that discuss safe gardening and spring cleaning techniques, but they all can be summarized in a few simple guidelines.

    And Nicole Edwards, Licensed Athletic Trainer at the Kennedy Center at Mercy in Oshkosh, suggests that following these rules of body mechanics will help you avoid joint and back pain.

    • Stretch your back, arms and legs for a few minutes before heading out to the garden or before cleaning out the basement or garage. This easy pre-step is a simple way to avoid pain later in the day.
    • The most important rule for any activity requiring lifting is to bend your knees and hips, sit back with your butt out – like sitting in a chair - and keep your back straight, with normal spine curves. In other words, squat! It’s important to squat, whether it’s doing something as easy as making the bed to doing a task as hard as shoveling dirt or mulch.
    • Gardening
      • When shoveling, keep your loads light. Don’t try to lift more than you can manage – that’s when people strain or injure themselves. Use proper body mechanics, even with light loads.
      • Use your entire body to shovel – not just your upper body. Your hip and thigh muscles are some of the largest and strongest in the body – put them to work too.
      • Use a wheelbarrow to haul mulch or dirt when possible.
      • When lifting a load, put one hand on the handle and the other as close as comfortably possible to the scoop. This makes for sturdier control of the load.
      • Weeding: Try using a stool or rubber kneeling pad instead of bending over. You’ll be surprised at how much easier it makes the task.
      • Take frequent rest breaks and change position often to let your muscles relax.
      • Spring Cleaning
        • The same basic body mechanics rules apply to spring cleaning chores as to gardening.
          • Lift with your legs by bending your knees and hips and squatting.
          • Pivot your entire body when moving items - don’t just twist from the waist.
          • Whenever you lift something, remember to keep it as close to your body as possible to reduce strain on your back.
          • Overhead lifting can be dangerous so avoid it if possible. But if you need to get something overhead, avoid over-reaching and use a ladder or stepstool. Keep the load close to your body as you lower it to avoid rotator cuff injury.
          • Slide or push heavy or awkward items to avoid lifting when possible.

    If you’ve had a hip replacement or a knee replacement, it’s important to keep the following restrictions in mind:

    Total Hip Replacement

    • Don’t sit on a gardening chair (kneeling chair) or on a short stool – it’s too low for your hip!
    • Two – three months after your surgery, it’s OK to kneel on a pad or kneeler. Kneel on the surgical leg first!
    • Avoid crawling on your hands and knees
    • Don’t squat deeply. Don’t get in a position where your hips are lower than your knees.
    • No shoveling until 4 months post-op. This includes gardening, snow shoveling or in the barn

    Total Knee Replacement

    • No shoveling until 4 months post-op. This includes gardening, snow shoveling or in the barn.
    • At 3 months after your knee replacement, it is OK to kneel if you can tolerate it. Kneeling will likely be uncomfortable so take it easy.

    Anyone who has had surgery, especially those with joint replacements, should avoid getting in the dirt if you have any open sores or cuts to avoid exposure to bacteria.

    Follow these simple guidelines and go out and enjoy spring!

    Nicole Edwards, LAT
    And the Orthopedic Doctors at the Kennedy Center at Mercy Medical Center

  3. Get Concussion Smart



    Football players get most of the press coverage about concussion these days, but did you know that young athletes in other sports can also suffer from a concussion? Kids who play contact sports like soccer, hockey, basketball, volleyball, lacrosse, rugby can get a concussion but so can kids in non-contact sports like baseball, water skiing or mountain biking.

    What is a Concussion?

    According to the CDC, (Centers for Disease Control) “a concussion is a type of traumatic brain injury or TBI caused by a bump, blow or jolt to the head that can change the way your brain normally works”.

    Parents often don’t realize that concussion can also occur from a blow to the body that makes your child’s heads “snap” back and forth violently. The CDC cautions that even a “ding” or “getting your bell rung” – incidents that seem to be only a minor blow to the head can be serious.

    Stand Up and Protect Your Child’s Long Term Health

    Dr. Willa Fornetti, a non-surgical sports medicine and sports concussion specialist at the Kennedy Center in Ripon, WI encourages parents and coaches to have young athletes fully evaluated by a medical professional if they are thought to have suffered a concussion. As a parent, stand up for your child and have them pulled from the game or activity immediately and seek professional medical treatment. Any athlete who is suspected of having a concussion, at any level of competition- whether they are in professional, collegiate, high school or youth sports- should be immediately pulled from the game or practice. This is the current recommendation based on scientific research that is endorsed by multiple medical groups who specialize in sports concussion management.

    There should be no “playing through pain” when it comes to a brain injury or a concussion. Playing smart and pulling any athlete who appears to have suffered a concussion is the best way to prevent further injury and potentially more serious long damage to athlete’s brains. Athletes have died after sustaining repeated sports concussions when they should have been taken out of the game.

    Rest Athletes for Long Term Results

    Concussion is a serious condition. Research shows that rest – both mental and physical – is the key to recovery after a concussion.

    If your child has a concussion, their brain requires time to heal. The Wisconsin State Sports Concussion Law and the CDC advocate that coaches and parents not allow their athlete to return to play the day of the injury. Not “until a health care professional, experienced in evaluating for concussion, says they are symptom-free and it’s OK to return to play. A repeat concussion that occurs before the brain recovers from the first – usually within a short time period (hours, days, weeks) – can slow recovery or increase the chances for long-term problems.”

     

  4. Healing After Surgery: What Patients Need To Know



    Although healing from joint surgery can seem challenging, following your recovery plan is vital for a successful outcome. Your doctor will give you important instructions about exercises, physical therapy, and rest so that you can safely begin using your joint again. Once you return home, you are in charge of realizing the full benefits of your surgery.

    Whether you’ve had a hip, knee or shoulder replacement or arthroscopic surgery like ACL or an MCL, you and your healthcare team are partners in your recovery plan. Your instructions can include restricting certain activities. If you are an active person, avoiding strenuous tasks and overwork can be tough. It can even feel like dropping the ball during an already difficult time. While the temptation to push yourself is understandable, keep in mind that rest and limited exercise are part of your doctor’s instructions and essential for healing. The more you commit to your plan, the more quickly you can resume your normal life.

    You may also work closely with a physical therapist. Physical therapy is crucial to regaining your strength and flexibility after surgery. Depending on the type of surgery and rehabilitation, you will meet regularly with your therapist, as well as exercise at home. You may have days when you will be tempted to ease up on the regimen because of fatigue, pain, or a busy schedule. Doing so without medical advice can delay your recovery. Instead, speak with your doctor or physical therapist about any concerns.

    When managing a lengthy recovery, good planning can keep you on track. Map out the goals of each rehabilitation step with your surgeon or physical therapist. Understanding recovery milestones will enable you to see your progress and stay motivated. To help you stick with your schedule, consider asking a friend or relative to be your accountability partner.

    It is also important to plan for your needs after surgery. Many common activities such as driving will likely be off limits for several weeks, and your home setting may need to be modified. Orthopedic experts recommend that if you do not have help at home, arrange for assistance prior to surgery so that you can focus on healing afterward.

    To learn more about joint surgery, contact the trusted Wisconsin orthopedic surgeons at the Kennedy Center today by calling 920-223-0123 or toll free at 800-322-2141. Orthopedic specialists can advise you on options and what to expect with treatment and recovery. With commitment and planning, you can master your healing and achieve your fullest quality of life.

  5. Harvesting Health: Why Wisconsin Farmers Should Not Postpone Hip or Knee Replacement Surgery



    If you’re a farmer, you may find yourself breathing a sigh of relief around this time of the year. The season of intense physical chores such as haying, plowing and harvesting is nearly over. This may bring a temporary lessening of the intense pain associated with arthritic joints. You may think that pain is just a necessary part of hard work, but your joints can only tolerate so much damage before the problem changes your life. If degenerative joint disease goes untreated, it may eventually rob you of your ability to work, your mobility and your enjoyment of life.

    A 2010 study on the relationship between occupation and osteoarthritis (OA) revealed that farmers are statistically more likely to need both hip and knee replacement surgery than the general population. Unfortunately, many farmers suffer far too long before seeking help, and even those who don’t wait may be reluctant to agree to surgery.

    A tough and stoic breed, farmers often think that the symptoms they are experiencing are perfectly normal. Some minor aches and pains are to be expected as you age, but if you experience severe, chronic symptoms that prevent you from performing everyday activities or keep you awake at night, these are not typical signs of aging. The thought of surgery and a long recovery is frightening if your family depends on you for income. However, when your financial situation ties into your physical ability to work, restoring your health is a more practical decision than putting it off and making your life harder. Taking time to rehabilitate and recover can mean more productivity in the long run.

    Being overweight is often a reason that people don’t seek medical help. The idea that a doctor might scold you for gaining weight or blame your condition solely on your size can be enough to scare any self-conscious surgery candidate away. While a higher body weight often contributes to joint problems, the typical farmer’s lifestyle is even more conducive to joint damage. At the Kennedy Center, we understand that people come in all shapes, sizes and occupations, and we welcome the opportunity to help you live a healthier, more pain-free life. Our supportive doctors and nurses will help you through your hip or knee surgery, treating you with compassion while providing excellent care. You are not alone. Don’t let self-consciousness sabotage your chances of enjoying a fully functional, healthy and pain-free life.

    At the Kennedy Center for the Hip and Knee in Wisconsin, orthopedic surgeons have performed total and partial hip and knee replacement, ACL surgery, and many other procedures for more than 25 years. Joint replacement surgery does require some down time, but after a period of recovery, therapeutic exercise and well-deserved rest, you may find that nothing can slow you down.

  6. Swimming: The Ideal Exercise for Arthritis Sufferers



    When you think of swimming, you probably picture summer days at the pool or lake. Swimming is more than just a fun summer activity, however. It can also be a natural way to strengthen your muscles and improve your health.

    Exercise is necessary for anyone with arthritis, a recent ACL surgery, or a hip or knee replacement. Regular exercise helps keep weight down, reducing strain on the joints and ligaments. People who have had knee replacement surgery, ligament or joint injuries, or who suffer from arthritis, may have initial trouble with high-impact exercises. Swimming provides a chance to burn calories with minimal stress on your joints.

    Swimming is a whole-body workout. Not only do you use your arms and legs, but your core muscles are constantly working to keep you afloat. At the same time, the water helps support your weight to lessen the impact of exercise on your body. Walking, aerobics, biking and running all involve repeated impact to the joints, which can cause more pain. For many people with arthritis, swimming and other low impact workouts are excellent ways to continue exercising without contributing to joint pain.

    Swimming not only helps you get in shape, but it also improves joint mobility and range of motion. As you swim, you strengthen the muscles and tissue surrounding the bones and joints. As a result, you will have greater bone strength and improve balance and stability, reducing the chances that you will cause further damage to your joints.

    Emily Kellogg, a recent surgical knee patient at the Kennedy Center, enthusiastically endorses swimming as wonderful, pain-free exercise: “I have arthritis in both knees and walking on hard surfaces like sidewalks had become too painful. Since I’ve begun swimming four to five times a week, my whole body feels better, not just my knees. My back, hips and shoulders feel stronger and the muscles are more relaxed. An added benefit is that I’m sleeping much better, too.” For many arthritis sufferers, swimming in a pool heated to at least 83 degrees helps reduce pain and stiffness. If you’re not a swimmer, you can still take advantage of the low-impact benefits of water by walking or jogging in the shallow end of the pool.

    Doctors at the Kennedy Center advocate swimming as a great way to relieve your arthritis pain while burning calories. And the best thing about swimming is that being in the water is just plain fun, helping you reduce mental as well as physical stress.

  7. Taking on a New Fitness Challenge in 2012? Follow these Safety Tips



    orthopedic knee surgeon, knee and hip replacement, arthroscopic shoulder repair, acl surgeryAre you beginning a new exercise routine or getting back to the gym after a hiatus in order to keep a New Year’s resolution? Be sure to follow these safety tips for a healthy, productive and safe workout!

    No matter what you do for fitness, you should always be sure that you have the right gear. This includes wearing the right clothes and shoes, too. You should choose shoes that are not only relevant to the activity you are about to undertake, but you should also choose shoes that are appropriate for your particular gait. Loose-fitting, moisture-wicking or sweat-absorbing clothes should be chosen, as these fabrics will help keep you dry and cool while working out. The appropriate protective gear should always be worn for certain fitness activities, especially outdoor activities. Wearing protective pads and a helmet can often spare you from serious injury, which can prevent the need for a surprise visit to an orthopedic doctor.

    You should always be cautious if you are experiencing excessive levels of discomfort or pain. Although muscles and joints can get sore and stiff after working out, experiencing pain during an exercise routine can indicate that something is wrong. Dizziness, chest pressure, nausea, cold sweats, muscle cramps and sharp muscle and joint pains are all indicators of trouble. If you are exercising and notice some of these warning signs, you should never abruptly stop exercising, as this may lead to fainting. Instead, you should attempt to slow your heart rate by lowering the intensity of the workout before stopping completely.

    You should always check with a doctor or other healthcare professional before starting a new exercise routine, especially if you suffer from a chronic medical condition. Anyone who has undergone knee surgery will want to take extra precautions, including consulting a Kennedy Center orthopedic surgeon in Wisconsin for exercise advice. It is also a good idea to start slowly with a new exercise plan and gradually build upon it. If your body isn’t used to high levels of stress and exertion, then you might suffer severe injuries and medical problems.

Call us today at 920.223.0123 or Toll Free 800.322.2141