Orthopedists see and treat common springtime injuries every year. A common side effect of cabin fever, these are injuries that occur when people – particularly those anxious to get back to their outdoor activities or fitness routines – try to go from zero to 100 as soon as temperatures begin to rise in April and May. That itch to return to the activities we love after a season of relative inactivity, can put stress on our bodies and predispose us to injury.
START SLOW
The first thing we have to keep in mind this time of year to best avoid orthopedic injuries is to be realistic with our goals – this goes for what we plan to do, when we plan to do it and how intensely. Whether your plan is to begin running or walking again, hiking, kayaking, biking – anything, really – plan to warm up into it.
Think of your body like a cold engine, and if you’re an aging athlete or weekend warrior, an old engine. When it’s been sitting for a while, especially in the cold, it may be a little clunky at ignition, but it will run smoothly as long as you give it time to warm up. When I was a kid, I would get the impulse to go for a run, lace up my sneakers and just start going full speed. I no longer do that, because I don’t want to get an injury, and my body simply won’t allow it.
Now, I plan for 10 to 15 minutes of easy warm-up before I really get the engine going, and it really is what everyone should be doing regardless of age or fitness level. This one thing alone is more likely to decrease your risk of injury than anything else.
STRETCHING NOW & LATER
Before an activity, take it slow and steady to warm that engine up. Dynamic types of movement are a helpful way to begin. Swing your legs and arms, twist your trunk, make roll movements with your shoulders; engage in movements that help limber up your joints and warm the muscles.
Stretching after an activity is also very important. When the muscles are warm and loosened up after an activity is when you actually make gains in increasing your flexibility, so you want to keep them engaged during cool-down and push the lactic acid out of your muscles. This allows them to be less sore afterward an activity, and to break down any scarring that may have formed, to maintain your flexibility. Basic stretching exercises are good for this, there is foam rolling, yoga-type stretching; there are many different variations that are useful post-workout.
DID YOU OVERDO IT?
Getting back into an active lifestyle can lead to injuries whether people heed this advice or not. While many of the more common things – particularly muscle aches, mild sprains and scrapes – can be addressed by Urgent Care providers, there are certain instances where it makes sense to see an Orthopedist. If you sustain an injury and seek treatment for an injury at an Urgent Care or Emergency Department, you may be referred to an Orthopedist as part of your care if necessary.
First and foremost, if there is a noticeable change to your body – acute issues affecting an ankle or knee, for example – we’re here to take a look at that. This is especially true if there is concern about the injury affecting someone’s ability to continue doing their activities.
It’s also a good idea to see an Orthopedist for nagging injuries. If you choose to see if a minor injury will heal on its own, you can give it a week of resting with some over-the-counter anti-inflammatories, along with some stretching and icing. If those measure don’t improve your symptoms, an Orthopedist should probably take a look.
WARM UP & KEEPT IT UP
This spring, as you warm up and get outdoors to get moving again, consider now how you might take your warm weather pursuits indoors when next autumn comes around. There’s no better prescription a doctor can give a patient than suggesting regular exercise. As I like to tell my patients, the more you move your body, the longer it will serve you well and the better your quality of life will be. So, plan now on ways to avoid dormancy when winter comes.
The physicians of Orange Regional Medical Group are available to help you – whether you have an orthopedic condition or you want to establish your baseline vitals before you begin an activity regiment. We are located on the main campus of Orange Regional Medical Center, in the Outpatient Building, 707 East Main Street, in Middletown, NY. To learn more about our Orthopedic Care team and services, and the specialty physicians and services available, visit www.orangeregionalmedicalgroup.org.
About Eric Martin, MD
Chairman, Orange Regional Medical Center Department of Orthopedics
Dr. Martin is Board-certified in orthopedics by the American Board of Orthopedic Surgeons. Dr. Martin earned his medical degree from New York University, completed both his general surgery internship and his residency at the State University of New York (SUNY) at Stonybrook in addition to his reconstructive joint surgery fellowship from Rush University/St. Luke’s Medical Center & Central DuPage Hospital in Chicago, Ill.
About Orange Regional Medical Group
Orange Regional Medical Group (ORMG) is part of the Greater Hudson Valley Health System, comprised of the well-established and highly regarded Orange Regional Medical Center and Catskill Regional Medical Center. The Greater Hudson Valley Health System has been recognized by the Ethisphere Institute as one of the 2019 & 2018 World’s Most Ethical Companies™. ORMG is a growing multi-specialty, hospital-supported Group with Board-certified doctors, board-certified nurse practitioners and Board-certified advanced practice professionals providing outpatient and inpatient care. The Group services Orange, Rockland, Sullivan, Ulster counties and beyond. For more information, visit orangeregionalmedicalgroup.org.
