Spring Cleaning: Your Fitness Routine

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By: Megan Skelly

It’s that time of year again: the weather is warming up, the sun is shining and everyone is ready to spend time outdoors. It’s time to switch up the same indoor exercises you have been doing all winter and get outside. Kick off spring by “spring cleaning” your workout routine. Here are six tips to get you started.

  1. Find a buddy. You will be much more likely to stick to reaching your goals if you have someone to depend on. Come up with your goals together and then figure out a plan. Meeting up at least four times a week will help you stay on track.
  1. Clean out your pantry. Holding on to some leftover treats from Valentine’s Day or the comfort food from winter? Cleaning out your pantry will make it less tempting for you to cheat or stray from your fitness goals.
  1. Stretch! The best way to prevent an injury is to stretch before and after your workout. Even a quick five-minute stretch is better than not stretching at all.
  1. Stop by the farmer’s market. Stop eating your canned or frozen vegetables and indulge in some fresh fruits and veggies. Also be on the look out for dried fruits and nuts.
  1. Stay hydrated. With warmer weather you may experience more sweating so make sure to rehydrate with plenty of water. This is also the best way to avoid muscle cramping and fatigue.
  1. Sign up for a race. This will help you focus on goals and give you a purpose other than losing weight. A 5k is 3.1 miles, the perfect distance for beginners. Sign up with your fitness buddy and make sure to keep each other on track.

Check out our Pinterest page for healthy recipes and exercise ideas. How do you revamp your fitness routine? Comment below and share your tips!

What is sciatica?

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By: Dr. Ronald Miller

Many people have experienced back, buttock or leg pain and referred to this as sciatica, but what is this actually?

Sciatica is a commonly used term to describe the sensation of pain, numbness or tingling that radiates from the buttock down the back of the leg. The term originates from the usual source of the pain, the sciatic nerve. The sciatic nerve is a large nerve formed from multiple nerve roots that leave the lumbar spine and come together to form a larger nerve that travels down the leg. It is responsible for much of the sensation and muscle control of the posterior thigh and lower leg. Any irritation or compression of the sciatic nerve will cause the symptoms described above.

Sciatica typically involves only one leg, and may or may not be associated with back pain as well. The symptoms are often dependent on one’s position such as sitting (most usual) or standing and may present acutely after an injury or have a slow and gradual onset.

The most common cause of sciatica is compression of one of the lumbar nerves as it exits the spine, before it joins the sciatic nerve. This can be due to a herniated disc that presses on or irritates the nerve, or due to a lack of space for the nerve to exit, a condition referred to as spinal stenosis. Due to the fact that the spinal

nerve travels down the leg as part of the sciatic nerve, a person will often feel symptoms as far as the foot, depending on which spinal nerve is involved. Although the nerve is compressed in the lumbar spine, back pain may not accompany the sciatica.

Sciatica can also be caused by direct compression of the sciatic nerve as it courses through the buttock and posterior thigh. This can be due to scar tissue, tightness of one of the deep muscles of the hip that the nerve runs through or a mass or tumor. Other conditions can also mimic the symptoms of sciatica such as sacroiliac dysfunction or muscle strains of the hip and buttock.

Sciatic pain often improves on its own with rest, gentle stretching and the use of anti-inflammatories. Should it fail to improve, imaging studies such as an MRI are quite helpful in diagnosing the source of the problem. Treatment for lumbar disc herniations, the most common cause of sciatica, may involve physical therapy, focal injections to relieve pressure and inflammation of the nerve or possibly surgery.

Do you have any questions for Dr. Miller or OrthoIndy? Comment here and let us know!

How is an ankle sprain treated?

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By: Dr. Michael Shea

Ankle sprains are one of the most common orthopedic injuries. An ankle sprain is an injury/tearing of the ligaments about the ankle; usually the outside or lateral ankle.

Anyone can sprain their ankle. Typically this occurs when the foot rolls inward from the leg area. This is common in jumping/landing or cutting type sports, such as basketball or volleyball. Also activities such as running or even walking on uneven ground can cause one to sprain their ankle, such as a hole in the grass or misstepping on a curb.

There are three separate ligaments, which compromise the outer, or lateral ligaments, of the ankle. They are generally torn from the front of the back in order of severity. Ankle sprains are characterized by which ligaments are involved, and how significant the involvement.

Treatment consists of resting the injured ankle. Generally icing 10 to 15 minutes every one to two hours, as well as keeping the limb elevated above your heart level, and compressions such as an Ace wrap or a compression stocking, all to control the swelling and pain, as well as allow a quicker functional return. Occasionally a lace-up ankle brace or Velcro wrap brace may be of help to allow quicker return or increased activity level sooner.

Several days to a few weeks of conservative care is generally indicated unless there seems to be no improvement, at which point in time a physician should be seen. Seventy percent of lateral ankle injures are improved by six weeks, and 90 percent are improved by ten weeks.

Those that do not improve, a physician may recommend prolonged immobilization or possibly more formalized therapy or even decreased weight bearing depending on the severity of the ankle injury. Usually MRIs are not ordered until at least four to six weeks post injury in most ankle sprains.

Complications of ankle sprains include instability, which would lead to chronic recurrent giving out of the ankle. This could be improved with bracing and physical therapy or one may need to have surgery.

After recovery from an ankle sprain, one will need to prepare for the next season. Usually six weeks prior to the start of the sport’s season one should start an aggressive strengthening program, as well as a balance/proprioceptive exercise program to try and avoid recurrent injuries.

Do you have any questions for Dr. Shea or OrthoIndy? Comment here and let us know!

Bite Into a Healthy Lifestyle

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By: Melissa Foor, Clinical Nutrition Manager and Registered Dietitian Nutritionist at OrthoIndy Hospital

You know that New Year’s resolution you made? The one you may or may not have worked on the past few months? Well, what better time to get back to those healthy habits you pledged than National Nutrition Month?

This March, the theme for National Nutrition Month is ‘Bite into a Healthy Lifestyle.’ When I picture this theme, I see myself biting into a crisp red apple. However, it doesn’t have to be an apple; it can be any fruit or vegetable. The picture I am trying to paint in your mind is that in order to bite into a healthier lifestyle, you should eat more fruits and vegetables.

Why? Primarily, because research has shown that consuming fruits and vegetables can help lead to a decreased risk of disease; especially diabetes, obesity and cardiovascular disease. Secondly, fruits and vegetables are low in calories and often filled with fiber and water. They’re a great choice to help fill you up when you’re trying to maintain a healthy weight.

The first step you can take to eat more fruits and vegetables is to up your current intake by one serving. The following is a good rule of thumb for judging portion sizes: a medium sized whole fruit, one half cup for cut vegetables and fruit, one cup for leafy vegetables and one fourth cup of dried fruit for one serving. Examples include: one cup of raw spinach, half a cup of blueberries or a quarter cup of raisins.

Branch out and try new fruits and vegetables with different preparations. There are so many resources and recipes online that will help you find flavor combinations and cooking methods that you can enjoy. Some of the websites I frequent and favorite recipes include:

  1. http://www.bettycrocker.com/recipes/health-and-diet

Frosty Marbled Yogurt Dessert & Pork Chops in Country Onion Gravy

  1. http://www.mayoclinic.org/healthy-lifestyle/recipes

Cauliflower Mashed “Potatoes” & Spinach Frittata

  1. http://www.eatingwell.com/recipes_menus

Grilled Eggplant & Tomato Stacks & Spinach Ravioli with Zucchini Ribbons

You can also apply ‘Bite into a Healthy Lifestyle’ to any food you may want to eat. There are no bad foods, just bad portion sizes. You hear the phrase ‘all in moderation’ fairly frequently, but it really is what dietitians advise when it comes to the foods you eat.

The key to eating foods that may be more calorie-filled, without as many nutrients, is to try to find that balance. Rather than eating the whole sleeve of cookies, try to savor each bite of a normal portion size of one or two. Fill up on foods with a lot of nutrients such as fruits, vegetables and whole grains so you won’t be as tempted to eat more than one serving of those cookies in one sitting.

Additionally, consider ‘bites’ of exercise, aiming for two or three 10-minute ‘portions’ to get your heart rate up. This can include walking briskly outside, a quick 10-minute jog, body weight exercises, high-intensity interval training (HIIT), 10 minutes of Zumba or really anything that gets you moving. Research has shown that physical activity can lower disease risks, improve mood and help maintain a healthy weight. Nobody ever ends his or her exercise saying, “I wish I didn’t work-out.”

There is no magical pill, drink, machine or food that is the key to having great health. What can help is to include nutrient-rich foods and physical activity. Enjoy each bite you take, by taking your time while eating. Make your meals an experience that you enjoy. Focus on making your lifestyle healthier, not just trying to follow a short-term diet.

How do you stay healthy? Share your tips below!

IMG_5123Melissa Foor is the current Clinical Nutrition Manager and Registered Dietitian Nutritionist at OrthoIndy. Melissa is responsible for the nutrition management of all inpatients at OrthoIndy Hospital as well as assisting in management of the Food Services department. She graduated with her master of science in dietetics from Eastern Illinois University in 2014 while completing her internship at St. Anthony’s Memorial Hospital in Effingham, IL. Melissa attended Michigan State University from 2008-2012 graduating with a bachelor of science in dietetics. She has been with OrthoIndy since December 2014.

OrthoIndy and the Indiana Orthopaedic Hospital Announces Corporate Name Change to OrthoIndy and OrthoIndy Hospital

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By: Megan Skelly

OrthoIndy and the Indiana Orthopaedic Hospital (IOH) announced today that it is changing its corporate name to OrthoIndy and OrthoIndy Hospital to decrease the brand confusion surrounding the relationship between OrthoIndy and its hospital.

“Over the years, OrthoIndy has positioned itself as a high quality orthopedic provider,” said Jane Keller, CEO of OrthoIndy and OrthoIndy Hospital. “However, based on surveys conducted in the Indianapolis community, there is a lot of brand confusion about whether or not OrthoIndy and IOH are one entity. We hope the name change will increase the public’s understanding that OrthoIndy Hospital is owned and operated by OrthoIndy physicians.”

Anything that was once under the hospital brand will be moved under OrthoIndy. Such as, OrthoIndy Physical Therapy and OrthoIndy Imaging.

In addition to the name change, OrthoIndy has decided to launch a new branding campaign, effective March 1st. The new campaign includes new logos, color palette and fonts.

“Our services, day-to-day operations and superior service aren’t changing – just our look,” said Keller. “This year we will celebrate our ten-year anniversary of the hospital and will rollout some exciting new initiatives, making it the best time to rebrand our company.”

 

It’s a Constant Journey

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By: Dr. Kevin Sigua, OrthoIndy Physiatrist

Many people have asked me how I lost all my weight and how I keep it off. Let me tell you, it’s a constant struggle and a continuous journey. Throughout my life I have always dealt with weight issues, because I love to eat! Even in high school and college, although I was athletic, I still struggled. As I got older and had more responsibilities, my attention to my weight became even less important to me and I reached a low point after the birth of my twins.

I pretty much used every excuse or reason not to exercise or eat healthy: I was too tired from work, too tired from taking care of my twins, Chloe and Gavin, and it was just easier to grab some take out or fast food. This was a bad combination and when I hit 205 pounds, I reached my breaking point. Something had to be done; I thought to myself, “How can I promote good health and be a physician if I can not practice what I preach?” That’s when my journey began three years ago.

Eating less and exercising more is usually the combination that most individuals take to lose weight, which sometimes works. However, I feel that some people are not ready to embark on this life long journey and only want a short fix. They tend to starve themselves and work out like a mad man. That’s why most people fail on New Year’s resolutions by four to six weeks. I didn’t want to fail. So this is how I figured things out for me: It’s truly a gradual lifestyle change and being able to sustain a reasonable exercise routine.

First and foremost, the most difficult thing about losing weight and getting healthy is nutrition. I still continue to struggle with it daily and I think I may for the rest of my life. Making the right healthy nutrition choices on a daily basis is quite difficult and can be expensive. In addition, we are human and there are still indulges out there that we shouldn’t deny ourselves every once in a while. So do this gradually. Start off with portion control, but not drastic changes, maybe just a 10 to 20 percent decrease in portion size. Next, start making the right food choices. It’s amazing how many calories one can save from not drinking soda or juice.

Now here comes the easy part – exercising. Truly it is, but it also needs commitment. When most people start working out they do it for at least 45 to 90 minutes at a time. Unfortunately, most people can’t sustain that for more than a few weeks. Your body is not ready for that intensity, so my recommendation is to start slow. If you haven’t worked out at all, then start off doing 10 to 15 minutes. That doesn’t seem like much but that’s 10 to 15 minutes more than you were doing.

If you can do this consistently, without being too sore, then consider increasing your routine duration or intensity but not by much, maybe by five minutes. If you can do this weekly, you can potentially be doing 30 minutes by the end of the month or even more. Whatever exercise you do, make sure it is fun and you change it up often. Your body is quite amazing in that it adapts quickly and gets efficient in doing things on a routine basis. But in order to make gains your body has to be confused. Lastly, as you become more efficient in working out and intensity increases, so will your caloric needs to sustain the intense workouts. So don’t be afraid to eat. Lean muscle needs healthy calories. Which leads us back to nutrition. That’s why nutrition is still the most important thing.

As for the Biggest Loser contests, like we have here at OrthoIndy, I applaud each and every one of you making that decision. But try to stick to the journey even when the contest or diet is over. Too many people bounce back and gain weight after a contest or a diet ends because they don’t have something to drive them. It’s important for individuals to make goals to keep their weight off for six months, one year or even two years.

Regardless, welcome to the journey!

Visit the OrthoIndy OrthoStore Online or in Person for Your Orthopedic Needs

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OrthoIndy is pleased to offer a new service; the OrthoStore, a cash and carry retail store where patients, providers and visitors can purchase durable medical equipment to help paid in an individual’s recovery and overall wellness. No prescription is needed and HSA cards are accepted.

Items available at the store, include:

  • Cold therapy
  • Comfort bracing
  • Nutriceuticals
  • Compression therapy
  • Daily living items
  • Exercise and therapy equipment
  • Hapads
  • Sports bracing
  • Post–op dressings
  • Pre-op items
  • OrthoIndy apparel

Our store consists of items that have been chosen because of the quality, value and worth by our physicians and physical therapists. Our prices are competitive with, if not lower than, most retail and online options.

Our commitment to our patients is to provide them with a convenient, cost effective shopping alternative where they can have their questions answered by a licensed athletic trainer and feel confident in their purchase.

The OrthoStore is located at OrthoIndy South next to the clinic’s waiting room. The store’s hours are Monday through Friday from 9 a.m.to 6 p.m.  Whether you are recovering from an acute injury, need a help with daily living tasks or want to maintain a healthy routine; our onsite athletic trainer can help you find what you need.

We also have supplies available at our northwest location in the gift shop, located in the OrthoIndy Hospital Main café.

For your convenience, we also have an online store. The OrthoShop was created to provide an easy and convenient resource for patients and providers. It is a source for over the counter, cash and carry items that are not insurance reimbursable. It is priced competitively and patients may use their HSA cards for purchases. Because an outside vendor manages the store, the variety of orthopedic-related products are numerous.

Patients and visitors can shop any time and have the items delivered directly to their doorstep. Our physicians, physical therapists and allied health professionals have chosen items specific to their specialty so you can feel confident that your purchases will fit your need. They have also bundled related items together as an added value.

To shop today, visit us in person or shop online at OrthoIndy.com/OrthoShop.