Derek L. Hill, D.O.

Fellowship-Trained Orthopedic Surgeon and Specialist

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4 Simple Moves For Stronger Knees

Posted on 04.15.16 | 2 Comments

stronger knees

Stronger knees is not an easy goal to achieve and knee pain is unquestionably more frustrating than most aches and pains.  If you’ve already been to your doctor and the injury isn’t more problematic, or you’ve recovered from a knee surgery, you’ll want to keep those knees healthy and strong.  Don’t be surprised to find out, as we did from this helpful article at MyFitnessBlog that part of the trick to healthy knees, is healthy hips!  Here are some details why, along with some exercises recommended by Dr. Michele Olson, an exercise physiologist. to help you become stronger and healthier.

Painful knees have been tied to weak hips for years now—especially for women. Typically, rehab has focused on exercises that strengthen the big muscles that support your knees, including the quads and hamstrings, explains Jessica Malpelli. But a new paper published in the British Journal of Sports Medicine suggests that programs that integrate exercises that strengthen the hips are more successful at relieving knee pain.

Your hip muscles are way more essential than you realize, explains Dr. Olson. “Stronger hips take a lot of weight and work off your knees,” she says. Here are four exercises Dr. Olson suggests to target the sweet spot and help nix knee pain for good.

1. Outer Leg Lifts

Lie on your right side, legs bent and stacked one on top of another. Bend your right arm and rest your head in your right hand. Plant your left palm flat on the floor in front of belly button. Now extend left leg away from body; this is your starting position. Without bending your left knee, lift leg up 45 degrees. Hold here for five seconds, then lower. That’s 1 rep. Do 8 reps; then switch sides.

2. Inner Leg Lifts

Lie on your right side with legs extended and stacked one on top of another. Bend your right arm and rest your head in your right hand. Plant your left palm flat on the floor in front of belly button. Bend left leg and plant left foot on the ground in front of right shin; this is your starting position. Keeping right leg straight, lift leg six inches off the ground. Hold here for five seconds, then lower. That’s 1 rep. Do 8 reps; then switch sides.

3. Single-Leg Deadlift

Stand tall holding a dumbbell (start with 8- to 10 lbs.) in each hand. Shift weight onto left leg and begin to slowly hinge forward, lowering weights in front of the body toward ankles, your right leg will raise behind you. Be sure to keep your spine long and abs tight. Slowly return to standing without letting the right leg touch the ground. That’s 1 rep. Do 8 reps; then switch sides.

4. Lunges

Stand tall with feet together. Step right foot forward, bend knees and lower down and far as you can, keeping right knee stacked over right ankle, left hip stacked over left knee. Push back up to standing and repeat on the opposite side. That’s 1 rep. Do 8 reps.

 

 

Preventing Joint Injuries While Playing Sports

Posted on 08.29.13 | 5 Comments

Pixmac000082827699Injuries to your joints can occur while playing sports or exercising. Sports injuries to your joints can be caused easily from a variety of reasons. Common joint injuries from playing sports consist of: knee injuries, twisted ankle, sprains, and overextended elbow. The good news is that you can take steps to prevent joint damage while playing sports.

Be In Proper Condition

If you are playing in a league, make sure to get a physical exam beforehand to ensure you are physically fit to play in a sport. You also need to be adequately trained for that sport in order to prevent injury. “Many injuries can be prevented by following a regular conditioning program of exercises designed specifically for your sport.” (2)  Also make sure you take time off for yourself such as 1-2 days per week to allow your body to recover.

Warming up

It’s very important to warm up before any type of sport and to cool down after playing sports. Warming up is important because your body will be less likely to suffer muscle strain as your muscles become warm and loose.

Stretching

Stretching also plays a key role in preventing joint injuries as stretching makes your muscles more flexible. It’s essential to stretch before and after your sports session. Useful stretches includes “calf raises, lunges, squats, and leg lifts. For the shoulders, do simple moves such as push-ups, lateral lifts with light weights, and bench dips.” (4)

Wear Appropriate Protective Gear

Protective gear such as pads which fit properly on your body can prevent joint damage to your knees, shins and shoulders. It’s also important to make sure you wear proper clothing and shoes for the particular sport your are playing. Specifically for running sneakers, make sure you get fitted for running shoes at a sports store.

Use Protective Gear

When playing sports such as golf or tennis that have a repetitive motion, make sure you are trained properly such as by taking lessons beforehand from a coach or trainer. This reduces the risk of injury as getting proper training will ensure you have proper form.

Ruby Moseley, Rust Built, Marketing Services

References:

1. “What are Sports Injuries? Fast Facts: An Easy-to-read Series of Publications for the Public”
http://www.niams.nih.gov/Health_Info/Sports_Injuries/sports_injuries_ff.asp

2. “How to Prevent Sports Injuries”
http://sportsmedicine.about.com/cs/injuryprevention/a/aa101801a.htm

3. “Top 10 Tips for Avoiding Sports Injuries”
http://www.realbuzz.com/articles/top-10-tips-for-avoiding-sports-injuries/

4. “Avoiding Joint Injuries”
http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2842

How To Avoid Being Injured From a Fall

Posted on 05.14.13 | 3 Comments

Garden center senior lady hold potted flowerAging gracefully takes more than a good face cream.  As we age it is important to keep our bodies active and exercised to maintain strong bones and good balance.

Our guest author and Senior health coach, Patty Hopker, gives us some great tips on how to avoid being injured from a fall.

 

 

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Orthopedic Specialties

  • Total Knee Replacement
  • Partial Knee Replacement
  • Anterior Approach Total Hip Replacement
  • Hip Arthroscopy
  • Multi-Modal Pain Management
  • Rapid Recovery

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