With the global pandemic of the coronavirus disease (COVID-19), most people across the world are quarantining to avoid contracting the virus and to help stop its spread. It can be easy to feel restless from spending so much time indoors, but there are plenty of simple ways to stay active inside. Here are five easy ways to stay active (and sane) during the quarantine.
Virtual Workouts: Many companies including Peloton and Nike are offering free workout classes or trials. These offerings are a great way to include the whole family in some active fun and introduces a variety of work outs to your newly-found quarantine routine.
House and Yard Work: You may be dreading your to-do list, but think of it as combining two activities into one! Doing the home and yard work you may have been putting off can help you break a sweat. WebMD has a list of estimated calories burned per hour for common household chores.
Yoga and Stretching: Yoga is a fantastic way to improve your mental and physical health during this unprecedented time. Incorporating yoga and stretching into your daily routine is also a great way to ease back into exercise if you’ve been on a hiatus due to your local gym being closed during quarantine. The New York Times provides a great basic yoga routine for you to try from your living room.
Walks Around the Neighborhood: Whether you’re quarantined alone, with pets,or with family members/roommates, you might find yourself having cabin fever from spending so much time inside. A great way to keep yourself from going stir crazy is to take walks around the neighborhood with family, your dog, or even by yourself.
Keep Moving During Your Workday: Since many businesses are operating remotely during quarantine, one of the best ways to incorporate activity in your day is to move regularly. You can set alarms to remind yourself to move or take your calls while on a walk if possible. Even simply standing up during a meeting can promote good health, as studies have indicated that there are numerous benefits from standing during the work day.
As we navigate our new normal, we’re proud to still offer orthopedic sports medicine services and expertise safely. At our Huntington, NY office, we are following all recommended CDC guidelines to still serve our communities orthopedic needs while keeping our patients and staff as safe as possible. To make an appointment, please contact us at 631-423-BONE (2663). We look forward to helping you and your family with all of your orthopedic needs.
In Greek mythology Achilles was known as the great warrior of the Trojan War who ultimately succumbs to an arrow that strikes him in the tendon just above his left heel. The term “achilles heel” defines an area of weakness in something or someone that is otherwise constitutionally sound. While many of us mortals suffer metaphorically with our own achilles, others suffer physically from the actual anatomical source.
de Quervain’s tendonitis (DQT) is a common painful disorder of the wrist. It was known as “wash-woman’s wrist” and now as “new mommy wrist” and “gamer’s wrist” due to the prevalence encountered in these groups.
The condition was named after a Swiss surgeon Fritz de Quervain, who incidentally, was famous for his work on thyroid disease and the public introduction of iodine into table salt decreasing the incidence of “goiters” (swollen thyroid glands) in Switzerland. The U.S. adopted this policy in the 1920s starting in the iodine deficient Midwest where goiters affected 20-30% of the population.
A trigger finger is defined by Cambridge Dictionary as “the finger that someone uses to point a gun.” Medically speaking a trigger finger refers to a condition where a finger locks, clicks, or catches. It is a very common hand disorder known as “stenosing tenosynovitis.”
A illustration of trigger finger. Credit: Shutterstock
Patients more frequently affected include females between the ages of 40-60, persons who work manually via their hands, and those with diabetes, rheumatoid arthritis and gout. The thumb, ring, and long fingers are most often involved. Unlike other finger conditions that cause stiffness, it is often associated with swelling, numbness, or redness.
The tendons in the palm of the hand “flex” or pull your finger into the palm to allow for gripping and manipulation. The muscles or muscles that flex your finger are in your forearm. These muscles are connected to semi-elastic cords known as tendons. The tendons travel up through you hand and into each digit. The tendon is tethered to the finger to prevent it from bowstringing by fibrous tunnels known as “pulleys.” The first pulley is at the very base of the finger in the palm.
Some cases of trigger finger resolve spontaneously. Others can be chronic and disabling. Treatment varies with the severity and chronicity and may include observation (also known as “benign neglect”), splinting, activity modification, and the use of a topical or oral anti-inflammatory agent.
The tendon or the pulley can be mechanically altered by swelling, scarring or inflammation. When the tendon can no longer easily transit the pulley- it clicks, catches, and locks. It can be painful and interrupt normal everyday hand function.
For many cases or trigger finger an orthopedist can provide a tendon sheath injection of a locally acting, low dose corticosteroid which works in most cases after only one or two shots. Failing that the condition can be alleviated by a minor outpatient surgical procedure that can be performed under local anesthesia.
If you suffer from a painful stiff finger that may be clicking, popping, or locking- or any painful hand condition- please come in for an evaluation as many of these conditions can be successfully treated. be sure to make an appointment with us: http://robertmoriartymd.com/contact-us/ or 631-423-BONE (2663).
These days it seems like Americans are crazed about including protein in their diets, and many of the most popular diet or weight loss tips suggest increasing protein intake. However, a recent study shows that nearly half of older Americans (age 50 and older) are not consuming enough protein. This lack of protein can lead older adults to be more susceptible to common orthopedic injuries and general health issues.
As we age, it’s increasingly important to consume the recommended amount of protein in our diets because we lose muscle mass as we get older. This gradual decrease in muscle function as we get older is known as sarcopenia. Reduced strength and muscle mass makes older adults more susceptible to falls and bone fractures. The research also found that insufficient protein intake by older adults usually signals poor health and overall quality of life.
The most recently published guidelines by the U.S. Department of Agriculture provides a recommended dietary allowance (RDA) of 0.8 grams of protein for every 2 pounds of body weight. Put in simpler terms, the RDA or average protein intake for adults should be 46 grams for adult women; 56 grams for adult men.
The article notes that older adults may not be consuming enough protein for a variety of reasons, including loss of appetite with age, lower energy needs, or simply eating less due to economic or social issues.
Here are some suggested foods to increase protein intake in your diet and in turn help to maintain muscle mass:
White meat poultry (chicken)
Eggs and dairy
Skim or low-fat milk
Fat-free or low-fat cheese
Beans and lentils
Protein-rich diets can help older adults to maintain better health overall because many protein sources are nutrient-dense with antioxidant properties, which boosts the immune system. In contrast, the study found that older adults lacking protein in their diets often had limitations when it came to mobility and other day to day tasks like kneeling, sitting and walking up stairs.
If you are concerned about your muscle mass beyond diet, it’s best to see a orthopedist who can recommend treatment or physical therapy for your issues. If you have concerns about your diet, you may want to schedule an appointment with a nutritionist as well to be sure that you are getting the recommended amount of protein.
If you or your loved one is concerned about their muscle mass or other orthopedic issue, be sure to make an appointment with us: http://robertmoriartymd.com/contact-us/ or 631-423-BONE (2663).
A recent webcast from sports medicine experts sheds light on critical differences between sexes when it comes to sports-related injuries. Specifically, which injuries males and females are more prone to and some of the reasoning behind it. Understanding such distinctions leads to better prevention, care and outcomes of patients.
Stand-up desks have become very popular in the workplace as the answer to the unhealthy practice of sitting. Many have heard the new mantra that “sitting is the new smoking” which can lead to a variety of health risks from weight gain, cardiovascular disease, cancer, and musculoskeletal demise. Stand up desks are being marketed to workers promising better health and increased productivity.
A “stand-up desk” includes a wide variety of options from economical DIY furniture adaptations (a stack of books under your laptop) to custom free-standing furniture designs with electric motors to adjust height costing thousands of dollars. Popular versions include adjustable devices placed upon an existing desktop.
The popularity of the standing desk has exploded in part as “the answer” to the mental and physical detriments of sitting. However, recent studies caution the claims of this device as a workplace panacea. The reported benefits of the stand-up desk have yet to be proven and are for the most part overstated. One of the claims is that of weight loss. Standing in lieu of sitting burns a modest 8 calories per hour or 60 calories in a work day. You could skip the extra cookie and save more. Standing all day may also increase the incidence of symptomatic varicose veins and pain in the feet and back.
Ouch! We’ve all been there: you trip over something and sprain your ankle. Most of the time, it heals using the RICE method (“RICE” (Rest Ice Compression Elevation), and we’re back to normal in a few weeks. But what about those ‘sprains’ that have lingering or persistent symptoms for years following the injury? It may not be just a sprain after all. Here’s how to tell the difference.
Exercise plays a large part in the lives of many Americans and can improve overall well-being. It’s no wonder so many of us are frustrated when we have to put a pause on our beloved exercise regime due to an exercise-related injury. I see many people in my office with complaints of exercise injuries, some of which can be treated at home. This article explores tips for you to safely recover from a exercise-related injury and get back to doing what you love.
The new year and watching the winter Olympics has many people thinking about starting new exercise regimens to reach fitness goals. While we’re constantly reminded that exercise is beneficial for our physical and mental well-being, did you know there is such a thing as overtraining? Dr. Robert V. Moriarty, M.D, sports medicine specialist and orthopedist in Long Island, New York, explains that overtraining is when you exercise at a rate more intensely or frequently than your body can recover. Fortunately, we have some ways to prevent this type of injury, as well as the causes, diagnosis, and treatment options for it.