Category Archives: News and Events

Game Changers: Preventing Common Sports Injuries

soccerSummer 2018 has arrived and World Cup fever is in the air. While we certainly see our share of flops in these matches, many players endure legitimate injuries too. Those same injuries will be happening to people everywhere this summer as we spend more time being active outside. Reviewing these common sports injuries, their symptoms, and prevention tactics will ensure you know how to stay safe and keep the ball rolling.

Stay on Your Feet
Soccer players possess the remarkable ability to run nearly nonstop for 90 minutes. However, their effort often comes at a price, especially when warm weather factors in. Groin pulls, thigh strains, and calf cramps are among the most prevalent injuries we see, and they often result from overuse and dehydration. Make sure to stay drink plenty of water, wear the correct equipment, and listen to your body while exercising, especially in the heat.

Bend It
Bending your muscles, ligaments, and joints by stretching regularly will help you “bend it” like the pros. Injuries such as shin splints, ACL tears, and Achilles tendinitis aggravate when athletes don’t stretch or rush back into action too soon. Condition yourself by starting at a low-intensity level and gradually increasing to allow your body to adjust rather than straining its limits. Care for these injuries with rest, ice, and elevation – or call an orthopedic doctor for further evaluation if pain persists.

Tear Up the Turf, Not Your Knees
Soccer, like other summer activities, requires sharp cutting, quick stops, and pivoting. These sudden movements lead to some of the most notable injuries we see in World Cup matches and during summer– ACL tears and ankle sprains. They can occur without contact and may require surgery depending on severity. Take precaution by strength training, wearing the correct footwear, and practicing the proper technique for whatever exercise you choose.

Dr. Stickney, a Kirkland orthopedic surgeon, is an expert in exercise and healthshoulder replacement surgerysports medicine and more. Contact Dr. Stickney and return to your healthy, pain-free lifestyle!

How to Avoid Summer Workout Dangers

summerworkoutStaying safe during your summer sweat sessions is important, whether you’re doing laps in the pool, getting in touch with your inner yogi, or logging miles on the road. Read below for a few tips on how to avoid summer workout dangers.

  1. Stay Hydrated. It may seem like a no-brainer, but becoming dehydrated in the heat of summer is easier than you think. If you want to avoid the unfortunate side effects of dehydration, including light-headedness, heat exhaustion, and heat stroke, it’s crucial to properly hydrate. The National Athletic Trainers Association suggests aiming to consume 17-20 ounces of water two-three hours prior to exercise and seven-10 ounces of water every 10-20 minutes during your workout.
  2. Skip Mid-Day Outdoor Exercise. With peak sun and heat hours being from 10 a.m.- 3 p.m., it’s best to move your workout indoors during this time frame. Plan your bike rides, runs, or swims for early morning, late afternoon, or evening to keep cool and avoid exposing your skin to damaging UV rays. If it’s not possible to workout inside, look for shaded outdoor areas instead.
  3. Use the Buddy System. Heat-related illnesses, like heat exhaustion and heat stroke, can be easier to spot in someone else than they are to spot in yourself. Exercising with a friend or group could make all the difference in avoiding an injury or illness. Some signs to look out for include: confusion, headache, nausea, weakness, and blood rushing to the surface of the skin.
  4. Dress for the Heat. Working out in warm weather means wearing clothing that’s breathable. Sweat-wicking fabrics are especially great because they move moisture away from your skin to the outside of your clothing, where it can evaporate. These types of fabrics also minimize chaffing and keep you feeling cool and comfortable.
  5. Be Sure to Cool Down. When it comes to avoiding injuries in the heat, making sure to do a proper cool down after your exercise session is vital. While many of us stretch prior to working out, the best time to stretch is actually after you exercise, when blood is flowing to the skeletal muscles, your tissues are more pliable, and the risk for injury is lowered.

Dr. Stickney, a Kirkland orthopedic surgeon, is an expert in exercise and healthjoint replacement surgerysports medicine and more. Contact Dr. Stickney and return to your healthy, pain-free lifestyle!

Can Patients Who Live Alone Be Sent Home Safely After Joint Replacement?

homerecoveryAccording to a recent study published by The Journal of Bone & Joint Surgery in partnership with Wolters Kluwer, most patients who live alone can safely be discharged home from the hospital to recover after knee or hip replacement surgery.

This encouraging finding questions the firmly held belief that patients who live on their own should first be sent to an inpatient rehabilitation facility after undergoing joint replacement surgery. “Patients living alone had a safe and manageable recovery when discharged directly home after total joint arthroplasty,” write Andrew N. Fleischman, MD, and colleagues from The Rothman Institute, Thomas Jefferson University, Philadelphia.

The study focused on 769 patients of a similar age demographic who were sent directly home after one-sided total hip or knee replacement; 138 of these patients were living alone for the first two weeks after surgery. The researchers compared complication rates and other important outcomes for patients who lived alone versus those who lived with others.

The researchers did find that patients who lived alone were more likely to spend more than one night in the hospital, had higher rates of in-home nursing care and physical therapy. But otherwise, the outcomes were very similar for patients living alone compared to those who lived with others. In both groups, the post-discharge complication rate was around eight percent. The two groups also had similar rates of “unplanned clinical events,” such as emergency department or urgent care visits. Pain relief and satisfaction scores during recovery were very alike as well.

Perhaps some of the most exciting results: up to six months after surgery, there were no significant differences in scores for joint functioning and quality of life and nearly 90 percent of patients living alone said they would choose to be discharged home directly after surgery again.

Although some patients who live alone can benefit from home health services or even an extra day in the hospital, discharge directly home may be a much more economical and comfortable choice than routinely sending them for inpatient rehabilitation – while also avoiding the believed associated risks.

Dr. Stickney, a Kirkland orthopedic surgeon, is an expert in exercise and healthjoint replacement surgerysports medicine and more. Contact Dr. Stickney and return to your healthy, pain-free lifestyle!

Middle-Aged Women Who Exercise Could Delay Dementia

exerciseFor middle-aged women, physical fitness may do more than give the heart a boost; it may also benefit the brain in a big way. Recent findings out of Sweden show that middle-aged women with a “high degree” of cardiovascular fitness are 90% less likely to develop dementia later in life than those who had just a moderate fitness level.

The study, published in the journal Neurology, also discovered that if the middle-aged women who maintained a high fitness level did develop dementia, the symptoms tended to emerge 11 years later (on average) than they did for the women who had a moderate fitness level.

To conduct this study, a team of researchers from the Center for Aging and Health at the University of Gothenburg studied the health data of 191 local women, ages 38-60, from 1968-2012. At the beginning of the trial, the participants were given an exercise test in which they cycled on a stationary bike until they felt exhausted.

After tracking the health of the women for 44 years, the researchers found that the initial fitness test scores helped predict whether the participants would be diagnosed with dementia later in life. The results showed that 32% of the women with a low fitness score developed dementia during the study period, compared with 25% of women with a moderate fitness score and just 5% of the highly fit women.

The highest dementia rates were seen in women who started the exercise test but couldn’t complete it: a whopping 45% of these women went on to develop dementia later on in life.

Though this singular study doesn’t fully prove a direct link between exercise and a lowered risk of dementia, it’s clear that exercising frequently (aim for 150 minutes per week) is extremely beneficial for both the body and brain. In years to come, studies like this one will allow researchers to provide clearer recommendations for exercise and other lifestyle modifications to reduce the risk of dementia and more.

 Dr. Stickney, a Kirkland orthopedic surgeon, is an expert in exercise and healthjoint replacement surgery, sports medicine and more. Contact Dr. Stickney and return to your healthy, pain-free lifestyle!

The Link Between Distance Running and Arthritis

marathonAlthough distance running is often associated with numerous health benefits, the impact on hip and knee joint health has been inconclusive up to this point. Long-distance running has been linked with an increased prevalence of arthritis in some studies, but others have shown an inverse association or no association at all.

In a recent study published by Journal of Bone & Joint Surgery, authors Ponzio et al. investigate hip and knee health in active marathon runners, including the prevalence of pain, arthritis and arthroplasty and associated risk factors.

To conduct their research, Ponzio et al. distributed a hip and knee health survey internationally to marathon runners from 18-79 years old, divided into subgroups by age, sex BMI and physical activity level. The survey questions assessed pain, personal and family history of arthritis, surgical history, running volume, personal record time, risk factors and current running status. The results were then compared with National Center for Health Statistics’ information for a matched group of the US population who were not marathon runners.

What the authors of the study found is that while age, family history and surgical history independently predicted an increased risk for hip and knee arthritis in active marathoners, there was no correlation with running history. In the researcher’s cohort study, the arthritis rate of active marathoners was below that of the general US population.

While the authors conclude that longitudinal follow-up is needed to determine the effects of marathon running on developing future knee and hip arthritis, it’s a hopeful and encouraging finding for long-distance runners.

Dr. Stickney, a Kirkland orthopedic surgeon, is an expert in joint replacement surgerysports medicine and more. Contact Dr. Stickney and return to your healthy, pain-free lifestyle!

How to Prevent Falls in the Winter

walkingonsnowThis time of year, outdoor walkways more closely resemble skating rinks, as they become slippery hazards obscured by leaves, rain, ice and snow. Though many falls are more embarrassing than they are painful, injuries and even deaths caused by falling are common and more prevalent in the winter months (though it’s important to be cautious of trip hazards year-round).

Senior citizens, being less agile and more fragile, are especially at risk. Unfortunately, falls are the number one cause of injury to seniors, one in three of whom will fall each year and too often, the result is a debilitating fracture, loss of independence or death.

So, how to avoid outdoor slips, trips and falls this winter? The New York Times offers a few tips:

  1. “Check your footwear. Shoes and boots should have slip-resistant soles (rubber or neoprene, not plastic or leather). Or equip them with external traction cleats, sold under brand names like Yaktrax.
  2. Take smaller steps, bend forward slightly, go slow and walk as flat-footed as possible when it’s icy or snowy. Check the steps and sidewalk for black ice before going out in the morning, even if only to pick up the paper or mail. Do likewise when stepping out of a vehicle. Although the air temperature may be above freezing, dew or fog can freeze on a colder surface.
  3. Always use a handrail when going up and down stairs. Consider installing a railing on stoops that lack them. If an item you want to carry is too big to hold in one hand or arm, ask someone to help.”

Along with these tips, it’s vital to maintain your physical strength and balance as much as possible as you age. Higher levels of physical activity have been shown to protect against falls, so keep active or consider sessions with a personal trainer or physical therapist if you aren’t sure where to start.

Even after taking all the precautions, falls are bound to happen, and when they do, it’s important to be prepared. Some experts recommend learning “the right way to fall” which involves trying to stay relaxed as you fall, tucking your head when falling backward to avoid hitting your head, rolling onto your back upon landing and more.

Do you have questions about staying active in the winter or preventing dangerous falls? Dr. Stickney, a Kirkland orthopedic surgeon, is an expert in joint replacement surgerysports medicine, exercise and health and more. Contact Dr. Stickney and return to your healthy, pain-free lifestyle!