Today's Fashions

Looking your best might not always be the best thing for you. Today's society is extremely fashion and style conscious. Unfortunately, clothing designers and stylists aim to please by creating unique looks that might not always be practical or even comfortable.
The look of the season shows runway models in high platform heels and tight skirts or pants. Models have perfected the runway "walk," but the popular looks and accessories are frequently impractical and could create leg, back, and spine or neck problems.

Women generally wear high heels to complement an outfit, not for comfort, but some might not realize that these shoes can cause serious discomfort in the feet and can also exacerbate back pain. High heels alter the balanced position of a person's body. When a woman wears high heels, a new dynamic equilibrium occurs. Dr. McAndrews compared the musculoskeletal system to a mobile, hanging in dynamic equilibrium, each part balancing the other. If one part becomes 'fixed,' the whole system will compensate with a movement or restriction. Essentially, wearing high heels for any length of time increases the normal forward curve of the back and causes the pelvis to tip forward. This alters the normal configuration of the pelvis and spine necessary for the body to maintain a center of gravity.


Women and men alike fall into the fashion trap. However, women more than men, tend to wear clothes that are too tight. Stylish tight tube skirts and tight pants can be attractive, but are often too restrictive. Clothes that are too tight throw a person off-balance, and then simple everyday tasks such as bending, sitting, and walking become more difficult.


Another unhealthy fashion statement is the use of heavy purses, backpacks and handbags. Women and men tend to carry too many items in one bag, or briefcase, and are often not aware of the potential health risks associated with toting an excessive amount of "stuff." Carrying a bag with detectable weight more than 10 percent of your body weight-can cause improper balance. When hiked over one shoulder, it interferes with the natural movement of the upper and lower body.


More and more people carry their credit cards, ATM cards and personal identification in the back pocket of their pants. This might be a convenient way of carrying the necessary items with you each day, but carrying your wallet in the back pocket of your pants can cause discomfort.


In today's society, it might be important to you to look fashionable, but it is more important to choose clothes, shoes and bags that are comfortable and also suit your style. By following and remembering the following simple steps, it is possible to look and feel your best.

•	Choose more comfortable shoes. If you must wear high heels, bring a pair of flat shoes along with you to change into should you become uncomfortable. If you walk to work, wear flat shoes and change into your more fashionable shoes when you arrive to alleviate any pain or discomfort.
•	If the shoe is uncomfortable while standing, chances are it will not be any more comfortable while walking. The wrong shoe can affect the body's center of gravity.
•	Choose more supportive shoes. Designer spikes or non-supportive loafers may look nice but do not allow for easy, symmetrical walking.
•	While sitting, whether or not you are wearing heels, it is important to take frequent stretch breaks to alleviate atrophy of the hamstring muscles.
•	Avoid excessive wear of tight pants or clothing. If you prefer tighter clothes, choose styles that allow you to perform daily tasks with ease.
•	Select a briefcase or purse with a wide adjustable strap. Ideally, the strap should be long enough to place over the head. This evenly distributes the bulk of the weight across the body.
•	When carrying a bag, or briefcase, switch sides frequently to avoid placing the burden of the weight on one side of your body.
•	Take the time to empty unnecessary items from your bag.
•	Place all necessary items-such as wallets and cellular phones-in the front pockets of the bag. Stretching around to reach for your wallet can result in a pulled neck or back.
•	If you are driving or sitting for long periods of time, remove your wallet or cardholder from the back pocket of your pants.
•	Think about your daily tasks. If your clothes affect your movements, consider outfits that fit your lifestyle.
•	Designers and stylists tend to be more concerned about the way something looks rather than the way it feels. Listen to your body. One of the most important aspects of being in style and looking your best is to maintain healthy judgment. By following simple suggestions, being fashionable can be comfortable. www.ableorthopedic.com

Osteoporosis

It doesn't hurt, so why worry? We associate osteoporosis with older people with bent backs - from a mild "dowager's hump" to being unable to stand up straight. The truth is that 20 million American women have osteoporosis. And 80 percent of them don't even know it! Osteoporosis is a chronic, progressive condition that steals bone from the body, often leading to fractures of the hip, wrist, and spine. Many older people suffer disability and even death from fractures related to osteoporosis. While one in two women will suffer from an osteoporosis-related fracture in her lifetime, one in eight men will, too! Apparently, many people confuse osteoporosis with arthritis and wait for swollen joints and pain before being tested. Even though osteoporosis is painless (until you suffer a bone fracture), it is extremely important to find out how healthy are your bones, and if necessary to make lifestyle, dietary, and sometimes other changes to improve their condition.

This is a cut-away model of vertebrae provided by the University of Arizona Extension Center. At the top is a normal bone; in the middle is a bone affected by osteopenia showing the beginning of a lack of calcium and low bone density, and at the bottom is a bone showing a severe case of osteoporosis.

Risk Factors for osteoporosis: 1. Being female, especially thin, Caucasian or Asian. 2. Having family history of osteoporosis. 3. Being older. 4. Being physically inactive. 5. Taking cortico-steroids, thyroid medications, anticonvulsants, anticoagulants, Dilantin, diuretics, antacids with aluminum, and drugs that alter digestion, such as Ranitidine. 6. Smoking. 7. Heavy consumption of alcohol. 8. Heavy consumption of carbonated beverages, coffee. 9. Low intake of Calcium and Vitamin D. 10. Chronic diseases of the kidney, lung, stomach, and intestines. 11. Hormonal changes because of menopause or hysterectomy. 12. Lactose intolerance, low stomach acid. What You Can Do to Prevent or Slow Osteoporosis Exercise One of the best lifestyle changes you can make is in the area of exercise. Weight-bearing activity for 20 minutes three times a week is helpful. Try walking, jogging, playing racquet sports, lifting weights, or doing aerobics.  Diet A healthful diet makes a big difference. Eat plenty of fresh vegetables and fruits. Enjoy nuts and seeds. Experiment with broccoli, kale, collard greens, cabbage, and turnip greens. Try tofu, salmon, sardines, grains, and low fat dairy products, such as milk and yogurt (a glass of low fat milk and a cup of yogurt adds 600 mg of calcium to the diet a day). Drink eight 10-ounce glasses of water a day (herb teas, juices, or other liquids are not a substitute for water). Avoid caffeine, carbonated colas, alcohol, baked goods, and junk food. Watch your animal protein intake. Calcium Include more calcium in your diet. Most Americans get only about 600 mg of calcium a day, but a recent report from the National Academy of Sciences says adults 51 and older need 1,200 mg/day. The National Institutes of Health's recommendations are 1,000 mg/day for postmenopausal women taking estrogen; 1,500 mg/day for postmenopausal women not taking estrogen, and 1,500 mg/day for men and women 65+. If you're in the market for a supplement, be sure you take one that's highly absorbable, such as microcrystalline hydroxyapatite concentrate (MCHC), or one of the malates, fumarates, succinates, glutarates, or citrates. But don't overdo. Taking more than double the recommended amount of calcium may put some people at risk for developing kidney stones. You may also want to supplement other nutrients, such as Vitamin D, C, Magnesium, Zinc, and Silica after talking with your physical therapist.  The National Osteoporosis Foundation says that although weight-bearing exercise is generally recommended, people with osteoporosis should consult their health care practitioners before beginning a new exercise program. The Foundation cautions against sudden or excessive strain on the bones during exercise. People with osteoporosis need to be careful when lifting heavy objects-including grandchildren. Take steps to avoid falling. Talk to your physical therapist to see what else you can do to maintain and improve the health of your bones. Your physical therapist is a highly trained expert on helping you maintain good health. Studies show physical therapy patients are hospitalized less than the general population. Also physical therapy healthcare ranks number one in patient satisfaction. Online Resource: To learn more about osteoporosis online check out the National Osteoporosis Foundation web page at:www.nof.org www.ableorthopedic.com www.facebook.com/pages/Able-Orthopedic-Sports-Medicine/171525964232

Tips for a Safe Running Program

Running injuries are quite common. But, they can be reduced if you follow the proper conditioning and training programs; wear the appropriate apparel and footwear; and are aware of your running environment.

Plan for Your Environment

• Run in the shade, if possible, to avoid direct sun. If exposed to the sun, apply at least Number 15 sunscreen. Wear sunglasses to filter out UVA and UVB rays, and wear a hat with a visor to shade your eyes and face.
• In high altitudes, runners should gradually acclimate themselves to lower oxygen levels, by slow, steady increases in speed and distance.
• Do not run at night, but if you run at dusk or dawn, wear reflective material. Don’t wear a headset or jewelry while running.
• Whenever possible, run on a clear, smooth, resilient, even, and reasonably soft surface. Avoid running on hills, which increases stress on the ankle and foot. When running on curved surfaces, change directions in forward movement, so that you have even pressure on both feet during the run.

Preparation

• Plan a progressive running program to prevent injuries. A five-minute warm-up (which should raise your temperature by one degree) followed by stretching exercises, is essential before starting a run. Following the run, stretching again is important.
• Start your run with the body feeling ” a little cool ” since body temperature will increase when you start running.
• Run with a partner. If alone, carry identification, or write your name, phone number, blood type, and medical information on the inside sole of your running shoe.
• Let others know where you will be running, and stay in familiar areas, away from traffic. Have a whistle or other noisemaker to use in an emergency and carry change in case you need to make a phone call.

Dress Appropriately

• During hot weather, run in the early morning or evening, to avoid heat exhaustion. Do not run when pollution levels are high.
• When selecting a running shoe, look for good shock absorption and construction that will provide stability and cushioning to the foot. Make sure that there is a thumbnail’s width between the end of the longest toe and the end of the shoe. Buy shoes at the end of the day when the foot is the largest.
• Sixty percent of a shoe’s shock absorption is lost after 250 to 500 miles of use, so people who run up to 10 miles per week should consider replacing their shoes every nine to 12 months.
• Excessive clothing can produce sweating, which causes the body to lose heat rapidly and can increase the risk of hypothermia. Instead, dress in layers. The inner layer should be material that takes perspiration away from the skin (polypropylene, thermal); the middle layer (not necessary for legs) should be for insulation and absorbing moisture (cotton); the outer layer should protect against wind and moisture (nylon).
• To avoid frostbite in cold weather, do not have gaps of bare skin between gloves and jackets, wear a hat, and cover the neck. Petroleum jelly can be used on exposed areas, such as the nose.

Hydration

• You can lose between six and 12 ounces of fluid for every 20 minutes of running. Drink 10 to 15 ounces of fluid 10 to 15 minutes prior to running and every 20 to 30 minutes along your route. Weigh yourself before and after a run. For every pound lost, drink one pint of fluid.

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Getting Through Winter

Did you know in some parts of the United States the average snowfall approaches 10 feet? That is a lot of snow to shovel. It is not surprising to learn that many people suffer from muscle fatigue, low back strain, vertebral disc damage, knee and shoulder problems, rotator cuff tears and even spinal fractures during the winter season. Some of these injuries result from excessive stress to spinal structures and others by slip and fall accidents.

Tips for Snow Shoveling

The Basics
Snow shoveling can be compared to weight lifting and in some cases; the aerobic aspect of this activity is similar to a workout on a treadmill! So … to help your body function on demand consider the following tips:

•	Be heart smart! Don't eat or smoke before shoveling snow. Avoid caffeinated beverages. These are stimulants and may increase heart rate and cause blood vessels to constrict.
•	If you experience pain of any kind, stop immediately and seek assistance
•	Pace yourself during shoveling activities. Take frequent breaks and drink plenty of water. Snow shoveling is strenuous work and it is important to re-hydrate your body often.
•	If the ground is icy or slick, spread sand or salt over the area to help create foot traction. Be aware that some areas may be uneven and could cause you to slip, trip, and fall. Ouch!

Dress for Success! 
Consider the weather when choosing outerwear. Dress in layers. Wear clothing that is easy to move in. Wear a hat - a great deal of body heat is lost through the head. If icy cold, consider breathing through a scarf but don't let it obstruct your view. Proper boots are essential for keeping feet warm and dry while appropriate soles provide traction. Good boots can help you maintain your balance! Choose gloves that will keep your hands warm, dry and blister free - consider thicker gloves allowing for a good grip on the shovel's handle.

Selecting a Shovel Right for You 
Shovels are made from different materials and come in many shapes and sizes. Choose a shovel that is ergonomically correct - a shovel with a curved handle. Many hardware stores and home centers stock ergonomically designed snow shovels. These shovels help you to keep your back straighter reducing spinal stress.

Consider a shovel with a plastic blade instead of metal - plastic is lightweight - isn't the snow heavy enough? Sometimes a smaller blade is better. You will not be able to shovel as much snow per shovel load, but the load will weigh less, which puts less strain on the spine.

It is far easier to push snow than to lift it. There are shovels made expressly for pushing snow. See what is available at your hardware or home center store.

Once you have your shovel, you might want to consider spraying a bit of silicon lubricant on the blade. This can help keep the snow from sticking to the shovel. The snow will slide off the shovel blade.

Technique - Technique - Technique

•	Warm muscles work better. So take some time to stretch to prepare your body for activity.
•	Just like a golf club, hand placement on the shovel handle is very important! Don't put your hands (grip) close to one another. Create some distance between the hands. This will give you more leverage and make it easier to lift snow.
•	Think about good posture and maintaining the natural curve of your spine.
•	Address your task directly. Stand with your feet about shoulder width apart to maintain balance. Try to keep the shovel close to your body. Bend at the knees - not the waist or back. Tighten your stomach muscles as you lift the snow. Lift with your legs - not your back. Do not twist your body. Dump the snow in front of you. If you need to move the snow to the side, move your feet - do not twist!
•	According to the American Academy of Orthopaedic Surgeons, "If you must lift the snow, lift it properly. Squat with your legs apart, knees bent and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovelful of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once; do it piecemeal. Shovel and inch or two; then take another inch off. Rest and repeat if necessary."
•	Don't throw snow over your shoulder! Go forward with the snow. -Fresh snow is lighter in weight - so clear snow as soon as it has fallen. Snow becomes dense as it compacts on the ground. Wet snow is very heavy. One shovelful can weigh 20 pounds or more!
•	Pace yourself, take frequent breaks to stretch your back and extremities.

Snowblowers 
A snowblower is a terrific piece of machinery but if not used correctly you can strain or injure your back. Snowblowers are designed to remove snow at a particular rate of speed. Pushing or forcing the equipment to go faster is defeating its purpose - to do the work for you!

Community Involvement 
Not everyone is able to shovel snow or operate a snowblower. Consider the disabled and some in our senior populations. Fortunately many communities across the United States have organized volunteers to help people who need assistance during the winter season.


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