When injury gets you out, we’ll get you back.  Watch the recent video of an OPI patient enjoying full function — back in the game!

“Dear Dr. Matthews and the Physical Therapy crew,

Thank you for your help in getting me back on the field. I was able to get my spot back and went undefeated as a starter to lead Churchill to playoffs for the first time since 2018! I am very grateful for your help!

Sincerely,

Kyle Stamper”

Back at play. Check out Kyle’s performance on the field! Click the picture to play.

The post Check out this video appeared first on Orthopedic Performance.

Whether you’re embarking on an exercise regimen for the first time or you’re a seasoned professional who seeks to get back in the groove, here are some tips to follow. (And remember — it’s best to consult your physician before you begin any workout program, especially if you have an underlying medical condition such as high blood pressure, diabetes or heart disease.)

Starting Your Exercise Program

Newbies often think that plunging into a hardcore fitness program will give them quick results. This just isn’t true. In fact, you’re opening yourself up to a greater chance of injury by taking on too much too soon. Slow and steady wins the race here. The same goes for experienced exercisers who think that they can just plunge right back into the rigorous routine when they haven’t exercised for one or two years.

Planning Your Program

Set goals. What do you want to achieve? Do you want to lose weight? You may think that a emphasis on cardiovascular exercise (running, treadmill, stationary bike) is all you need, but resistance training is also essential. Even after exercising, muscles at rest will continue to burn fat.

And if your primary goal is to build muscle, a combination of weight training and cardio is beneficial. In both instances, alternate training days is best — e.g., weights on Monday, Wednesday and Friday and cardio on Tuesday, Thursday and Saturday.

Make sure to pick routines that include exercises that you enjoy doing. This will ensure that you’ll keep coming back for more. And take it slow — do plenty of stretching to keep your muscles limber and decrease the chance of injury.

Home or Gym?

Some people prefer to work out at home for a number of reasons. They may be intimidated by the idea of going to a gym or they may want the convenience and economy of working out at home.

Self-motivation is a key factor when committing to a home exercise routine. But make sure you don’t turn your treadmill into a clothesline — it’s funny because it’s true.

Some people prefer joining a gym or club. They enjoy being around others as well as the variety of equipment options available. Additionally, they can take fitness classes (such as spinning or Zumba) and they can reserve sessions with personal trainers. This regular scheduling helps to keep them committed to their goal.

You may want to begin a home regimen that will give you the self-confidence to join a gym later. And whether you work out at home or at a club, make sure to include exercises that can be performed both inside and outside. That helps to break up the monotony and ensures you can continue your routine, regardless of the weather.

Use the Right Equipment

Shoes. Make sure your shoes fit properly, are in good condition and provide adequate support. This is especially essential if you plan on running, whether on the street or on a treadmill. Don’t just grab an old pair of sneakers out of the closet. Get a new pair of shoes designed for your specific workout plans at a store where the salespeople are knowledgeable and can provide recommendations.

Home equipment. If you’re planning on creating a home set-up, test the equipment before you buy. You can do this at a fitness store, where it’s set up for this purpose, or at a fitness center. In fact, many gyms offer day passes where you can try out several different pieces of equipment.

Invest in good equipment. Saving a couple hundred bucks on inferior equipment isn’t worth the potential injury it may cause you.

New technologies. From heart rate monitors to apps that measure distance and calories burned, technologies are available to help track your progress and adjust your routine as your strength and stamina increases.

Make Your Schedule Realistic and Attainable

Regardless of whether you’re just starting out or you’re more experienced, you’ll benefit from following a prescribed schedule. Choose the days that will be reserved for cardio and those that will be for weight training. Include days off to rest. Vary your routine with different types of exercises to prevent your interest and enthusiasm from wavering.

Dr. Alexandra Matthews, Sports Medicine specialist with the Orthopedic Performance Institute can evaluate your physical condition and prescribe an exercise program to fit your goals. Call (210) 545-7171 to schedule an appointment.

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Dr. Alexandra Matthews

Anyone involved in any type of sport has a good chance of sustaining an injury at some point, whether it’s minor or major. If you are injured and require medical assistance, you’ll be best served by a physician who specializes in the field.

Sports medicine specialists, such as the Orthopedic Performance Institute’s Dr. Alexandra Matthews, have received specialized training to treat sports-related injuries and conditions.

What is the difference between a Sports Medicine Physician and an Orthopedic Surgeon?

Both are well trained in musculoskeletal medicine. Sports Medicine Physicians specialize in the non-operative treatment of musculoskeletal conditions. Orthopedic surgeons are also trained in the operative treatment of these conditions. However, approximately 90% of all sports injuries are non-surgical. The Sports Medicine Physician can maximize non-operative treatment, guide appropriate referrals to physical and occupational therapies, and if necessary, expedite referral to an orthopedic/sports surgeon.

Common examples of musculoskeletal problems include:

• Acute injuries (such as ankle sprains, muscle strains, knee & shoulder injuries, and bone fractures)
• Overuse injuries (such as rotator cuff and other forms of tendonitis, stress fractures)
• Osteoarthritis medical and injection therapies

Do Sports Medicine Physicians only treat competitive athletes?

No, Sports Medicine Physicians are ideally suited to provide comprehensive medical care for the non-athlete as well, and are excellent resources for active individuals who sustain an injury during everyday activity, such as work, household chores, or recreational activity.

Sports Medicine Physicians have received additional training in the non-musculoskeletal aspects of sports medicine. Common examples of these include:

• Concussion (mild traumatic brain injury) and other head injuries
• Athletes with chronic or acute illness (such as infectious mononucleosis, asthma or diabetes)
• Nutrition, supplements, ergogenic aids, and performance issues
• Exercise prescription for patients who want to increase their fitness
• Injury prevention
• “Return to play” decisions in the sick or injured athlete
• Recommendations on safe strength training and conditioning exercises
• Healthy lifestyle promotion

First and foremost, the goal is to help you to recover from your injury and get back in the game. But there are other benefits to be derived.

Rehabilitation

Along with treating the injury, rehab is called for to help you heal correctly. This should be done as soon as possible to avoid joint stiffening and muscle weakness.

This includes stretching, exercise and physical therapy as well as balance and fall therapy. Your sports medicine specialist can also give you advice on how to warm up, stretch and cool down to reduce the chance of further injury.

The doctor will also give you a schedule on when you can return to your normal activities in order to avoid further injury.

Preventive Care

Beyond helping you to recover, a sports medicine specialist can also design a specialized program for preventive care. It’s a good idea when you’re planning on participating in a new type of sport or exercise. This can include:

• Performing a physical examination to ensure that you’re fit for the activity
• Creating a custom conditioning program
• Providing lifestyle and nutrition advice to help you maximize performance
• Creating custom warm-up, stretching and cool-down routines
• Helping you to build strength and stay flexible

Alternative Pain Treatments

Some people are hesitant to see a doctor for acute or chronic pain because they don’t want to face surgery or be prescribed opioids. Dr. Matthews specializes in alternative methods, such as stem cell injections, that can often replace drugs or the need for surgery.

To repeat, you don’t have to be a world-class athlete to take advantage of sports medicine. If you incur a bone, muscle, or join injury, a sports medicine specialist can help. Schedule your appointment with the Orthopedic Performance Institute today.

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Here are some tips on how to limber up for cold weather exercise:

Safety First

Since stretching cold muscles can cause the types of injuries we seek to avoid, begin by briskly walking or jogging for a few minutes. This will get the blood flowing to your muscles and prepare them to be stretched.

Dynamic Stretching

Dr. Alexandra Matthews with the Orthopedic Performance Institute recommends a dynamic stretching routine in cold weather. This means that you should incorporate motions into your routine, (such as leg kicks and arm circles) rather than just stretching and holding the muscle without moving. Dynamic stretching benefits you in a couple of ways — it limbers up your muscles and gets your blood moving, which in turn keeps you warmed up and ready to work out.

Here are two dynamic stretches to add to your cold weather routine:

• Arm Circles. With your arms out straight and palms down, begin making small circles and gradually increase the movement. Keep your shoulders relaxed. When you’ve reached the maximum diameter that you can do, decrease the size of the circles until you’re back at the starting position.
• Forward Lunges. Place your feet together, put your hands on your hips and take a step forward with one leg. Bend the knee to a 90º angle while lowering your other knee toward the ground. Keeping your upper body straight, push back to a standing position and repeat three or four times before switching to the other leg.

Don’t Stop

If you’re going to be involved in a sport that leaves you standing still for periods of time, continue doing the dynamic stretches to keep muscles warm. You can even jog in place.

The Cooldown

Stretching is also good for cooling down after you work out or participate in a sport. This is when you will do some static stretching. It decreases your heart rate and makes your muscles feel better. However, never stretch a muscle to the point that you feel pain.

There’s no reason to curtail your outdoor activities in colder weather. Just remember to keep your muscles warm and limber — and dress appropriately!

The post The Importance of Stretching in Cold Weather appeared first on Orthopedic Performance.

• Baseline testing measures your brain function in a healthy state. This computerized test measures memory, attention span, and visual and verbal problem solving. Neurocognitive testing, like the ImPACT baseline test used by the Orthopedic Performance Institutem is the cornerstone of modern concussion management used by high schools, professional teams, universities, and clinical centers.
• While concussions aren’t preventable, baseline testing is a great way to be prepared if a concussion ever happens. If you have an injury, the Orthopedic Performance Institute, or other healthcare provider, can compare a post-injury test to the patient’s baseline test and determine the extent of concussion for treatment and evaluate a safe return to activity. Objective data will help evaluate reaction time, memory capacity, speed of mental processing, and executive functioning of the brain.
• As preventative medicine, an annual concussion baseline test is recommended to ensure an up-to-date record of a patient’s normal functioning.
• Baseline evaluations take about an hour in office and include the following:

1. Physical exam and review of personal history.
2. Vestibular/Ocular-Motor (VOMS) screening to indicate balance dysfunction.
3. ImPACT neurocognitive computerized test. This test is timed and takes about 20 minutes to complete.

• $50 is charged for each concussion baseline screening. They are not covered by insurance.

Post-Injury Concussion Treatment

Our concussion treatment plan is part of a multidisciplinary approach for balanced care and treatment, and includes:

• Physical exam and review of personal history.
• Vestibular/Ocular-Motor (VOMS) screening to indicate balance dysfunction and, if necessary, needed referral to specialist for more detailed assessment and management.
• ImPACT baseline computerized neurocognitive test to measure visual and verbal memory, reaction time, and processing speed. It takes 20 minutes and gives providers objective data to evaluate a patient’s post-injury condition and aids in tracking recovery.
• If the patient has already taken a baseline test elsewhere, then the post-injury test results will be compared to the baseline scores and or/normative data.

Fees for concussion treatment are usually covered by insurance without additional cost to the patient. Claims will be submitted to insurance by the Orthopedic Performance Institute.

When treatment for a concussion becomes necessary, call (210) 545-7171, ext. 404 for a STAT appointment with Dr. Alexandra Matthews.

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What’s the difference between sprains and strains?

A sprain is an injury to a ligament (tissue that connects two or more bones at a joint). When a sprain happens, one or more ligaments is stretched or torn.

A strain is an injury to a muscle or tendon (fibrous cords of tissue that connect muscle to bone). In a strain, a muscle or tendon is stretched or torn.

How do you get them?

Sprains occur most often in the ankle. However, if you fall and land on their hand, you can sprain your wrist. Skiing and other sports can make it more likely for you to sprain your thumb.

Strains are most common in your back and the hamstring muscle in the back of your thigh.

Certain sports can make it more likely for you to have a strain in your back or legs. Examples include:

• Soccer
• Football
• Hockey
• Wrestling
• Boxing

If you play sports that use your hands and arms a lot, you may be more likely to have a strain in your arm or hand. For example:

• Gymnastics
• Tennis
• Rowing
• Golf

What are the symptoms?

The symptoms of a sprain include:

• Pain
• Swelling
• Bruising
• Inability to use the joint

Strains

In addition to pain, symptoms of a strain include:

• Muscle spasms
• Swelling
• Cramping
• Difficulty moving

If you tear a muscle or tendon completely, it is very painful and hard to move.

What causes sprains and strains?

Sprains

Many things can cause a sprain. Falling, twisting, or getting hit can force your joint out of its normal position. This can cause ligaments around your joint to stretch or tear. Sprains usually happen when you:

• Fall and land on your arm
• Fall on the side of your foot
• Twist a knee

Strains

A strain happens when you twist or pull a muscle or tendon. Strains can happen suddenly or develop over days or weeks. A sudden or acute strain is caused by:

• A recent injury
• Lifting heavy objects incorrectly
• Overstressing your muscles

Chronic strains usually happen when you move the muscles and tendons the same way over and over (repetitive motion).

Testing

Your doctor checks for a sprain or strain by:

• Asking how the injury occurred
• Examining the area
• Ordering an x-ray to make sure no bones are broken

Your doctor may order an MRI to look closely at the area of the injury or pain. An MRI is a test that uses magnetic energy to look inside the body.

How are they treated?

Treatments for sprains and strains are the same. To reduce swelling and pain in the first day or two, doctors usually say to:

• Rest the injured area. If the ankle or knee is hurt, your doctor may tell you to use crutches or a cane.
• Put ice on the injury for 20 minutes 4 to 8 times a day.
• Compress (squeeze) the injury using special bandages, casts, boots, or splints. Your doctor will tell you which one is best for you and how tight it should be.
• Put the injured ankle, knee, elbow, or wrist up on a pillow.
• Take medicines, such as aspirin or ibuprofen.

After treating pain and swelling, your doctor may tell you to exercise the injured area. This helps to prevent stiffness and increase strength. In addition, you may need physical therapy. Your doctor or physical therapist will tell you when you can start to do normal activities, including sports. If you begin too soon, you can injure the area again.

Managing sprains and strains

The goal is to get you back to your normal everyday activities, including sports if possible. You should work closely with your doctor or physical therapist to make sure you are ready. It is important that you have the following before returning to normal activity or sports:

• Normal motion
• Flexibility
• Strength

The amount of time you need to fully heal after a sprain or strain depends on the person and the type of injury.

Preventing sprains and strains

You can help prevent sprains and strains by:

• Avoiding exercise or playing sports when tired or in pain.
• Eating a well-balanced diet to keep muscles strong.
• Maintaining a healthy weight.
• Trying to avoid falling (for example, put sand or salt on icy spots on your front steps or sidewalks).
• Wearing shoes that fit well.
• Getting new shoes if the heel wears down on one side.
• Exercising every day.
• Staying in proper physical condition to play a sport.
• Warming up and stretching before playing a sport.
• Wearing protective equipment when playing.
• Running on flat surfaces.

“Strains and sprains are bound to happen for minimally active people all the way up to professional athletes”, says Dr. Alexandra Matthews, Sports Medicine physician with Orthopedic Performance Institute. “There are many treatment options, including simple RICE method (Rest, Ice, Compression, Elevation) to more aggressive braces or injections. We regularly see both injuries and would be happy to help heal you.”

The Orthopedic Performance Institute is a comprehensive medical practice specializing in adult and pediatric orthopedics and sports medicine, and has office locations in San Antonio, Boerne, or Bulverde.

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SYMPTOMS

When you put too much pressure on the plantar fascia, you can damage or tear it, resulting in pain at the heel or even all over the bottom of the foot. Various people have described the pain as dull or sharp — even a burning ache.

Plantar fasciitis can also result in loss of flexibility, especially first thing in the morning or after long periods of inactivity. This can make it difficult to walk. Sometimes the pain isn’t felt during a particular activity, but it arises just after stopping.

CAUSES

Being overweight puts more pressure on your plantar fascia ligaments. In fact, women who are in the last stage of pregnancy may experience temporary plantar fasciitis due to the recent weight gain. Rigorous physical activity, such as long-distance running, can be a culprit as well. Jobs that require you to be on your feet a great deal of the time can also inflame the ligaments. Flat feet and high arches can cause plantar fasciitis. Even wearing the wrong shoes can cause the disorder.

Plantar fasciitis can increase over time. Ignoring the symptoms or fighting through the pain can alter the way you walk, spreading the discomfort to your hips, knees and back.

DIAGNOSIS

Your doctor will examine your feet to identify the exact location of the pain and make sure it’s not a different problem. The doctor may also perform some foot-flexing. They’ll also check your reflexes, muscle tone, senses and coordination to rule out any other problems. An x-ray or scan may also be ordered to assure that the pain isn’t being caused by a bone fracture.

TREATMENT

At home, stay off your feet and apply ice for 15 to 20 minutes three or four times a day. Curtailing strenuous activity is also a must, as well as stretching exercises and arch supports in your shoes. Anti-inflammatories such as ibuprofen (Motrin or Advil) or naproxen (Aleve) may also offer some relief.

Reducing the inflammation is important, but medical treatment may also be required. Your doctor may either inject a corticosteroid into the damaged area or apply a topical ointment, depending on the severity. Physical therapy may also be prescribed. Braces or supports may also be prescribed. Surgery is usually a last resort.

RESULTS

Most people don’t need surgery to relieve pain from plantar fasciitis. Dr. Alexandra Matthews, fellowship-trained Sports Medicine Specialist with the Orthopedic Performance Institute, says “There are different treatments for plantar fasciitis such as therapy options, supportive footwear and inserts, or medicines to help you feel better so don’t suffer in silence. We can help improve this condition.”

At Orthopedic Performance Institute, our physicians are experts in diagnosing and treating all types of orthopedic conditions. Our mission is to alleviate your pain and get you back on your feet as quickly as possible. Don’t ignore your foot pain — make an appointment with us today.

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