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Are You Wearing the Correct Footwear?

Properly fitted shoes can help reduce the risk of foot and ankle injuries and deformities. Steven Jasonowicz, DPM, and Cathy Irwin, PT, OCS, MHS, of Illinois Bone & Joint Institute, give advice on how your shoes should fit and the deformities that could arise from wearing improper fitted shoes. The fit of the shoe should be “snug without pinching,” says Irwin. You should not force your foot into a shoe that does not have a similar natural shape. Irwin says that, “a straight foot, needs a straight shoe and a curved foot, needs a curved shoe.” Irwin recommends checking the following when buying shoes: Stiffness of the sole. Shoe should not be able to bend in half or be twisted in the [...]

2019-03-26T11:00:32+00:00March 26th, 2019|Blog|
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Know Your Running Technique and How to Improve It

Not feeling quite right after your run? Your running technique may be the cause of added foot or ankle pain after exercise. You can adjust your running form and learn how to decrease the risk of injury to improve your run. John Linden, PT, DPT, physical therapist at Illinois Bone & Joint Institute, helps educate us on running form, decreasing the risk of injury, and the advantages of attending a running clinic. Is there one running form that is more effective than others? “There are a variety of ways in which people run effectively. Runners typically develop a running form that is most efficient for them from a metabolic perspective. This is great, unless they are placing undue stress [...]

2019-03-18T10:27:48+00:00March 18th, 2019|Blog|
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Benefits of Outpatient Joint Replacement

Joint replacement surgery has traditionally been performed in a hospital setting, requiring a hospital stay and lengthy rehabilitation. As a regional leader in outpatient joint replacement surgery, Illinois Bone & Joint Institute (IBJI) offers an outpatient surgical approach that allows you to get back to your every-day life sooner. Outpatient joint replacement allows you to leave the facility within a few hours after surgery and recover from the comfort of your own home. Alexander Gordon, MD, an orthopedic surgeon specializing in outpatient hip and knee replacement at IBJI, provides great insight on outpatient joint replacement. “The evolution of joint replacement surgery has included the adoption of less invasive surgical techniques, as well as significant improvement in anesthesia and pain [...]

2019-03-13T12:50:06+00:00March 12th, 2019|Blog|
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Four Benefits of Working Out with a Personal Trainer

People of all ages and experience levels can achieve great results and live a healthier lifestyle with a personal trainer. Personal trainers will help create a unique work-out plan that focuses on achieving your goals. They can also accommodate an injury or other obstacles that may prevent you from working out. Instead of trying fad diets and extreme exercises, a personal trainer will help put you on track and find out what works best for you and your body. No more asking yourself, “Am I doing this right?” Cory Leman, MS, CSCS, general manager of Illinois Bone & Joint Institute’s Health Performance Institute (HPI), lists the following as benefits in choosing to work with a personal trainer: 1. Individualization. Personal [...]

2019-03-06T13:10:09+00:00March 6th, 2019|Blog|
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Foods That Fight Inflammation

Exercise and a well-balanced diet can keep your joints moving freely. IBJI’s OrthoHealth program recommends trying an anti-inflammatory diet to help reduce joint inflammation. An anti-inflammatory diet includes omega-3 fats, antioxidant-rich foods, foods high in fiber, and spices that will help reduce inflammation. Omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation. Foods that have omega-3 fats include cold water fish (salmon, tuna, sardines, mackerel, herring, trout), chia seeds, ground Flaxseed/flaxseed oil, walnuts and omega-3 eggs. Antioxidant-rich foods: Brightly colored fruits and veggies are rich in antioxidants and have been shown to aid in decreasing inflammation in the body and protect our cells from free radicals which cause damage. Antioxidants, like vitamin C, help [...]

2019-02-25T10:22:14+00:00February 25th, 2019|Blog|
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Are You Getting Enough Sleep?

Donna Taylor, LMT Certified Integrative Health Coach Illinois Bone & Joint Institute Health coaches are often asked, “How much sleep should I be getting a night?” To answer this, we need to not only look at what the recommended number of hours are for your health, but also what lifestyle factors may be contributing to the quality and quantity of your sleep. The National Sleep Association (NSA) recommends 7–9 hours for ages 26–64; and 7–8 hours for those 65 and older. According to the NSA, this recommendation is supported by extensive research to determine the best duration of sleep for our health. While it may be important to know the recommended hours of sleep, it is just as important to [...]

2019-02-13T10:49:29+00:00February 13th, 2019|Blog|
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Stress Management Techniques That Fit Into Your Lifestyle

Laura Mayer, NBC-HWC National Board-Certified Health and Wellness Coach, Illinois Bone & Joint Institute Stress can affect your body, your thoughts and feelings, and your behavior. It can also interfere with your energy, focus and judgement. Being able to recognize common stress symptoms can give you a jump start on managing them. When we are able to manage our stress, our body thanks us for it. Managing stress can improve your mood, boost immune function, promote longevity and reduce chronic conditions. Some stress management techniques that you can fit into your lifestyle are: Practice Positive Self-Talk Self-talk is the endless stream of unspoken thoughts that runs through your head. Positive self-talk that comes along with optimism [...]

2019-02-05T09:47:59+00:00February 4th, 2019|Blog|
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How to Avoid Winter Wrist Sprains

Wrist sprains are a common upper extremity injury. This sprain commonly occurs from falling in sports, outdoor activities, and in wet or slippery conditions. When we fall, our first reaction is to outstretch our hands, which can cause further injury. Avoiding this response to falling can prevent wrist sprains. If you fall, make sure to protect your head, bend your arms and knees, and fall on the most padded part of your body. Try to redistribute your weight to a padded body part, like the side of your thigh. If you are able to do this, your thigh will brace the fall–instead of your hands–which puts you at less risk for further injury. A sprain occurs when the wrist is [...]

2019-01-25T10:24:58+00:00January 25th, 2019|Blog|
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Exercises to Prevent Common Shoulder Pain and Injuries

Common shoulder pain and injuries are frequently caused by athletic activities involving excessive repetitive overhead motion. They can be the result of constant weightlifting and everyday movement, such as hanging up curtains and scratching your back. Most shoulder injuries involve the muscles, ligaments and tendons, rather than the bones. The following are common problems associated with shoulder pain and injury: Tendon inflammation or tendon tears – This includes bursitis, tendinitis, rotator cuff tears and impingement. Instability – Instability occurs when the head of the upper arm bone is forced out of the shoulder socket. This can result from a sudden injury or from overuse. Arthritis – The most common type of arthritis in the shoulder is osteoarthritis. Fracture (broken [...]

2019-01-30T11:09:19+00:00January 15th, 2019|Blog|
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Everyday Tips for a Happy and Healthy New Year

Are you having trouble thinking of a New Year’s resolution? Instead of choosing an intimidating resolution, pick smaller achievable goals to incorporate into your everyday life. Choosing to complete smaller goals throughout your day will help you feel accomplished. Implement simple practices into your daily routine that will help you stay happy and healthy in the New Year. Here are IBJI’s seven tips to help you: Breathing practices to reduce stress – Help reduce stress with the 4-7-8 Breathing Exercise. Repeat 1-2 times a day! Annual physical – Did you remember to complete your annual physical? If not, the New Year is a great time to schedule it! Here are 11 things that annual exams usually [...]

2019-01-30T11:29:50+00:00January 4th, 2019|Blog, OrthoHealth|
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