Friday, March 22, 2013

Sneak peak at Dr. Kostas Economopoulos!

Sneak peak at Dr. Kostas Economopoulos who will be joining TOCA at the end of this summer.

He is currently in Melbourne, Australia working with one of the pioneers of hip arthroscopy.

“Although I have spent nearly my entire life in Arizona, my family and I have traveled over 8000 miles to train with one of the true pioneers of hip arthroscopy, John O’Donnell in Melbourne, Australia.  Hip arthroscopy is surgery of the hip done through a camera instead of a big incision.  It is most often used in treating young adults with hip pain caused by femoroacetabular impingement (FAI), hip labral tears and articular cartilage injures inside the hip. There are few opportunities for concentrated training in hip arthroscopy around the United States since so few people do lots of this surgery.  When the offer to work with Dr. O’Donnell one-on-one for 6 months was made, I jumped at the chance.  The experience has been amazing.  I am getting hands on training with one of the best hip arthroscopists in the world.  In addition, my family and I are experiencing Australia, a truly amazing place to be.  I am looking forward to bringing back what I am learning in Australia back to Phoenix.”

-          - Dr. Kostas Economopoulos

Wednesday, March 20, 2013

Top Doc's 2013!

Congratulations to TOCA Physicians Dr. Tom Carter and Dr. Evan Lederman for being named Top Sports Medicine Doctors in Phoenix Magazine Top Doc’s Issue! TOCA’s physicians have been ranked Top Doc’s since 1994!

Wednesday, March 13, 2013

Preventing Heat Illness

The heat is creeping back up and summer temps will be here before you know it! Dr. Chhabra shares some great information about Heat Illness and Prevention. 

Preventing Heat Illness

Heat illness in athletes is prevalent in Arizona. Heat illness can be life threatening if the warning signs and symptoms are not recognized. Major types of heat illness include Heat cramps, Heat exhaustion, and Heat stroke.

Heat cramps usually occur after strenuous exercise and is accompanied with dehydration. Patients present with severe pain and cramps in the legs and abdomen. Heat exhaustion occurs with prolonged heat exposure. Systemic symptoms include headaches, weakness, nausea, pale skin, and cognitive deficits such as disorientation and dizziness. Heat stroke is characterized by a rapid increase in the body’s core temperature. It is a medical emergency and can present suddenly. Common symptoms include confusion, possible loss of consciousness, lack of sweating, and tachycardia.

The key to preventing heat illness is prevention. Avoid exercise in the middle of the day. Maintain hydration with frequent water or sports drink breaks (15-20 oz per hour minimum). Do not exercise after drinking alcohol of significant caffeine. Wear loose clothes that keep the body cool and wear a hat to prevent heat loss from your head. Use sunscreen to prevent sunburn, which decreases sweating (cooling) rates. If you can’t seem to cool down, find shade and rest immediately. If your body temperature increases, or you have any cognition changes, use ice-packs on your core and neck and seek medical treatment immediately.

- Dr. Anikar Chhabra, M.D., M.S.


Monday, March 11, 2013

What is the secret to long term weight loss


As sports medicine orthopedic surgeons, we often see patients with knee pain that occurs with hiking, stair climbing and squatting. The patellofemoral joint (knee cap) is exposed to loads 7-10 times body weight with these activities. It would make sense then that losing weight may help decrease pain from this area.

However, weight loss can be difficult as we all know. Many feel they cannot exercise because of knee pain and, therefore, cannot lose weight. Here are some very simple rules to follow that will GUARANTEE weight loss if followed:

1. Exercise using interval exertion all training (3-4 min intense with 30-60 seconds rest) for 30-45 min per day, three days per week. Use 10 min warm-up and 10 min cool down stretch  

2. 2 days a week lift weights (start light and work up) doing upper body one day and lower body the other. Improving muscle tone/ strength increase metabolism all day

3. Take 1 day of rest and 1 day of yoga or stretching OR. 2 days of rest

4. Workout in morning if possible (increases metabolism all day). If you cannot exercise, don't worry as weight loss is 90% diet and only 10% exercise. The exercise has much more benefit than weight loss.

Diet = life style change. Some simple tips:

1. Eat enough or your body goes into starvation mode and stores fat

2. Eat 5-6 small meals a day (no larger than your palm) of 200-400 cal per meal.

3. Always eat 3-4 oz lean protein with a complex carbohydrate (brown or parboiled rice, quinoa, whole grains). NO FLOUR OR SUGAR OR ARTIFICAL SWEETENERS OF ANY KIND.  Even whole grain flour is bad as it gets metabolized quickly to sugar

4. Eat most carbs before 2pm

5. Eat some protein before bedtime

6. Lots of dark green veggies (no dressing unless small amount of olive or walnut oil and vinegar. Apple cider vinegar is best followed by red wine vinegar). Balsamic is ok but high sugar content.

7. Take 1 day off a week and eat your "fun foods" but in moderation

8. Water water water all day

9. Coffee in morning but only water or green tea the rest of the day (no sweetener)

Educate yourself on food choices- there are many- so you don't get bored. There are many free online resources and books you can buy. Choose low glycemic foods and low inflammatory foods. Eating frequency and amount are the most important factors. This is the way our bodies were made to work and since the owner’s manual is not available, you have to make your own as you gain more knowledge.

If you do these things, weight will melt off fast without hours in the gym or starving yourself. Once you alter your lifestyle, it becomes easy and you will succeed.

Do not avoid fats- they are very important for many aspects of proper health and weight. Eat "good fats" but sparingly since they have high calorie content ( olive oil, walnut oil, nut butters, avocado etc)

Avoid all processed foods as your body really has no clue how to digest them and this changes hormones that lead to illness and weight gain

Make your meals  twice weekly and freeze. Take your meals to work in a cooler in individual containers to avoid overrating.

Best of luck!

David S Bailie MD