Backpack Safety!

When you move your child's backpack after he or she drops it at the door, does it feel like it contains 40 pounds of rocks? Maybe you've noticed your child struggling to put it on, bending forward while carrying it, or complaining of tingling or numbness.

If you've been concerned about the effects that extra weight might have on your child's still-growing body, your instincts are correct.

Backpacks that are too heavy can cause a lot of problems for kids, like back and shoulder pain, and poor posture.

Did you know that according to the Consumer Product Safety Commission, injuries from heavy backpacks result in more than 7,000 emergency room visits per year.  Sprains, strains, and “overuse” injuries were among the top complaints.

When selecting a backpack, look for:

- An ergonomic design
- The correct size: never wider or longer than your child's torso and never hanging more than 4 inches below the waist
- Padded back and shoulder straps
- Hip and chest belts to help transfer some of the weight to the hips and torso
- Multiple compartments to better distribute the weight
- Compression straps on the sides or bottom to stabilize the contents
- Reflective material

Backpack Safety Tips: 

– Your backpack should weigh only 15% – 20% of your total weight
– Use both shoulder straps to keep the weight of the backpack better distributed
– Tighten the straps to keep the load closer to the back
– Organize items and pack heavier things low and towards the center
– Remove items if the backpack is too heavy and only carry items necessary for the day
– Lift properly by bending at the knees when picking up a backpack

Remember: A roomy backpack may seem like a good idea, but the more space there is to fill, the more likely your child will fill it. Make sure your child uses both straps when carrying the backpack. Using one strap shifts the weight to one side and causes muscle pain and posture problems.

Help your child determine what is absolutely necessary to carry. If it's not essential, leave it at home.

#Results.Recovery.Relief. 

602-277-6211

www.tocamd.com

Text Neck: Is Smartphone Use Causing Your Neck Pain?

Text Neck: Is Smartphone Use Causing Your Neck Pain?

Virtually unheard of two years ago, “text neck” is a repetitive strain injury that’s becoming more common as more people hunch over smartphones. Aggravating muscle pain in the neck and shoulders, and sometimes lower back, is occurring even in teens and adolescents.

How can using a smartphone or other mobile device cause so much hurt? It’s all in how you look at it. Literally. Looking down, dropping your head forward, changes the natural curvature of your neck. Over time, that misalignment can strain muscles and cause wear and tear on the structures of the neck.

Three things happen when you drop your head:

1. Your neck moves forward.
2. Your shoulders round forward or lift up toward your ears.
3. Your neck and shoulder muscles spasm (contract).

The hours that modern society spends in a flexed position continues to increase, with watching TV, computer use, driving and texting. We eat bent forward, drive in a flexed position, watch TV or movies in a cushioned chair that we sink into -
all pushing our spine into a flexed position. How often are we doing something in which we actually look up?

What can be done to correct these problems?

The great news is that many cases can be alleviated. A physical therapist can help. Correction involves changing the root cause of the symptoms, such as postural correction, chair change or changing driving position. This may also include stretching the chest and front of the neck, and strengthening of the upper back. Cervical traction may also help with disk-related symptoms. Soft tissue mobilization and stretches may help tight muscles relax. lt does take a lot of work to change long-term habits.

Three tricks to nix text neck

To nix text neck, improve your posture:

1. Straighten up. Learn proper posture and neck alignment by peeking at your profile in a mirror. If you’re standing correctly, you should be able to draw a vertical line from your ear to your shoulder.

2. Arch back. If your posture isn't perfect, try doing shoulder extensions. Arch your neck and upper back backward, pulling your shoulders into alignment under your ears. This simple stretch can alleviate stress and muscle pain.

3. Look forward. Rather than tilting your chin down to read your mobile device, raise the device to eye level. The same goes for your desktop computer. Your monitor screen should be at eye level so your head isn't perpetually dropping and causing muscle strain.

#RECOVERY.RESULTS.RELIEF.

602-277-6211

www.TOCAMD.com

Wednesday Workout Tips!

Wednesday Workout Tips:

1. Be Consistent.
2. Follow an Effective Exercise Routine: The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
1. Strength training - Even 20 minutes a day twice a week will help tone the entire body
2. Interval training.
3. Increased cardio/aerobic exercise.
3. Set Realistic Goals: Don't strive for perfection or an improbable goal that can't be met, focus instead on increasing healthy behaviors
4. Use the Buddy System: Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle
5. Make Your Plan Fit Your Life: Too busy to get to the gym? If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.
6. Be Happy: Be sure to pick an activity you actually enjoy doing, And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.
7. Watch the Clock: Your body clock, that is. Try to work out at the time you have the most energy. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
8. Call In the Pros: Especially if you're first getting started. By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance.
9. Get Inspired: Fitness is a state of mind. One trick to get and stay motivated is to read blogs or web sites that show him how others have been successful, ask "Who inspires you?"
10. Be Patient: Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories. Hang in there, and you'll see solid results

#RESULTS.RECOVERY.RELIEF.

(The Orthopedic Clinic Association)

602-277-6211

www.TOCAMD.com

Weekend Warrior: Injury Prevention

Are you a weekend warrior? You are if your work and family demands keep you from exercising on a regular basis, so you make up for it by going “all out” on the weekends. But that Saturday morning pickup basketball game, football game or boot camp can leave you with aches and pains – or worse yet, a serious injury.

Each day, more than 10,000 Americans visit emergency rooms for sports and exercise-related injuries, according to the Centers for Disease Control and Prevention. Experts say weekend-warrior injuries are most common among formerly active men over age 30 whose weekend activities can be described as “too much, too fast, too far.” Even men who consider themselves in fairly good shape and take part in a highly-charged soccer game can end up with weekend-warrior injuries.

If you don’t exercise on a regular basis and you’re not conditioned for a particular sport or activity, you put yourself at risk for injury.

Regular exercise offers these important benefits:
•    Keeps your weight under control, which reduces stress on your joints, especially your hips and knees.
•    Maintains your muscle strength to help prevent arthritis and keep your joints flexible and protect them from damage.
•    Releases endorphins, which act as your body’s natural pain medication.

According to the National Institutes of Health, weekend-warrior injuries can occur for a variety of reasons, including poor physical conditioning and flexibility, failure to warm up and stretch muscles, competition intensity, participation in collision and contact sports and overuse of joints.

The most common injuries include sprains, strains, fractures, dislocation and inflammation. That means the orthopedic surgeons at TOCA see many patients with sprained ankles, shin splints, rotator cuff injuries, Achilles tendonitis, lower back pain, plantar fasciitis (heel pain) and knee pain.

The knee is at high risk for injury because of its complexity and the enormous amount of force it absorbs and stress it takes. Knee injuries often result from a blow to the knee, twisting or turning or an improper landing

The risk of injury does not mean you shouldn’t be active, though, and avoiding these injuries requires some common-sense prevention.

•    Exercise regularly and include a variety of cardiovascular activity, stretching and weightlifting in your routine. Cross-training helps to prevent overuse injuries, which develop from constantly using the same muscles and tendons.
•    Warm up and stretch to help prevent sprains.
•    Gradually increase your activity level – and intensity level – on a week-to-week basis.
•    Use proper technique.
•    Use proper gear and safety equipment.
•    Listen to your body. The “no pain, no gain” theory is not a good mantra.

Stop when you are fatigued. Muscle fatigue takes away your protective mechanisms and increases your risk of injury. And if you feel sharp or stabbing pain, stop exercising immediately.

#Results. #Recovery. #Relief.

602-277-6211
www.tocamd.com 

Dr. Bailie: "Getting Back in the Game: Orthopedic Rehabilitation in the Athlete"

Dr. Bailie was asked to contribute and recently published 3 book chapters with co-author Todd Ellenbecker PT in "Getting Back in the Game: Orthopedic Rehabilitation in the Athlete" (Reider, Davies, Provencher, editors). The chapters are titled: Postoperative Rehab after Arthroscopic Rotator Cuff Repair (p 292-304), Post-Surgical Rehabilitation after Shoulder Arthroplasty (p 428-441), and Beyond Basic Rehabilitation: Return to Golf, Swimming and Tennis after Shoulder Replacement (p.441-448).

#RESULTS.RECOVERY.RELIEF. 

TOCA
602-277-6211
www.tocamd.com

TOCA Tip: Ladder Safety

Spring is the time when everyone starts thinking about sprucing up the house and yard. Over a half-million ladder-related injuries occur each year. Whether it is washing the windows or cleaning the gutters, one of the first tools that homeowners reach for is a ladder.

Knowing how to properly set up and use a ladder is an important first step in reducing the chance of a fall or other ladder-related accident. Staying safe on a ladder can be made easier if you follow these tips developed by the American Academy of Orthopedic Surgeons for Prevent Injuries America! Soon, you will be on your way to successfully and safely completing your spring fix-up chores.

*Inspect the ladder. Check the ladder for any loose screws, hinges or rungs that you might not have fixed before you put it away for the winter. Clean off any mud or other liquids that might have accumulated on the ladder.

*Properly set up the ladder. Every ladder should be placed on a firm, level surface. Never place a ladder on ground that is uneven -- in spring, the ground may be very bumpy because of the freezing and thawing during the winter, or there could be soft, muddy spots. The same is true for uneven flooring. Remember to always engage the ladder locks or braces before you climb. If you're working outside, make sure the ladder will not hit electrical wires, tree limbs or any other obstructions when it is extended.

*Remember the 1-to-4 rule: the bottom of the ladder should be 1 foot away from the wall for every 4 feet that the ladder rises. For example, if the ladder touches the wall 16 feet above the ground, the feet of the ladder should be 4 feet from the wall. If you are going to climb onto a roof, the ladder should extend at least 3 feet higher than the roof. And, the upper and lower sections of an extension ladder should overlap to provide stability.

*Do not use a ladder as a seat between tasks. You might want to take a break from your chores, but never use a step ladder's top or pail shelf as a seat.

*Select the right ladder for the job. If you're washing windows inside the home, choose a step stool or utility ladder--they're often used when working at low or medium heights. Extension ladders are ideal for use outdoors to reach high places like cleaning the gutters on the roof of a house.

*Move materials with caution when on the ladder. When you are cleaning out the garage or closet, be careful pushing or pulling anything from shelves while standing on a ladder. You could lose your balance and fall off.

*Always re-position the ladder closer to the work. Over-reaching or leaning far to one side when you're on the ladder could make you lose your balance and fall. Your bellybutton should not go beyond the sides of the ladder!

*Wear proper footwear. Make sure your shoelaces are tied and the soles of your shoes are free of any greasy, oily or wet substances. Do not wear leather-soled shoes -- they are slippery! Pant legs shouldn't be too wide or too long.

*Be careful when climbing, get help if you need it. Be safe, ask someone to hold the ladder while you climb. Stay in the center of the ladder as you climb, and always hold the side rails with both hands.

Each year, more than 511,000 people are treated in hospital emergency rooms, doctors' offices, clinics and other medical settings because of injuries related to ladder use. Most injuries are cuts, bruises and fractured bones.

#RECOVERY.RESULTS.RELIEF

TOCA
602-277-6211
www.tocamd.com

TOCA Tip Tuesday: How to Sit at a Computer!

TOCA Tip Tuesday: How to Sit at a Computer!

Regular computer users perform 50,000 to 200,000 keystrokes each day. Under certain circumstances and for vulnerable individuals, frequent computer use that involves awkward postures, repetition, and forceful exertions may be related to nerve, muscle, tendon, and ligament damage.

If you use a computer extensively (several hours each day), many experts recommend that you consider proper workstation layout and posture techniques to minimize your risk of developing injuries of the hand/arm, shoulder, neck, and back.

Overuse injuries develop over time, and may set in more quickly if you spend long hours sitting at a computer at home, as well as at work.

Symptoms of a problem can include numbness in the fingers, sore wrists, lower back pain, or eyestrain (redness, dryness, soreness, temporary blurring of vision, and headaches).

You may also develop general aches and pains in the neck, shoulders, arms, back, thighs, and lower legs (postural fatigue) or persistent pain or discomfort in muscles, tendons, and other soft tissue (repetitive strain injury).

Injury Prevention: "An ounce of prevention is worth a pound of cure." Avoid most computer-related overuse injuries. Some experts suggest that to reduce your risk:

* Use a properly set-up workstation.
* Use correct posture including keyboard and pointing device techniques.
* And most importantly, take frequent rest breaks.

Workstation Set Up:
If you're like most people, you are more productive and efficient at a workstation that fits your body size.

Chair: Many people find that a good chair is one that adapts to their bodies. You may want to choose one that is stable and adjusts easily for height and tilt. Consider a chair with a backrest that supports the curve of your lower (lumbar) back. Sit back in the chair when you work at a computer.

Work Surfaces: Many people may be most comfortable when the height of the desks is at about elbow level when sitting down. Check that there is enough room below the work surface to comfortably fit your knees and thighs.

Monitor and Source Documents: Correct placement of your monitor may help some individuals prevent eye strain, neck pain and shoulder fatigue by keeping your head and neck as straight as possible. Some experts suggest that your monitor should be separate from your keyboard and centered directly in front of you.

#RESULTS.RECOVERY.RELIEF.

TOCA
602-277-6211
www.tocamd.com

Dr. Padley on the Bunker to Bunker show!

Dr. Padley was a guest on the Bunker to Bunker radio program (AZ Sports 620 KTAR). We invite you to take a few minutes and listen to his interview. Dr. Padley shared information on common golf related injuries and prevention of these injuries through a stretching program. He also answered questions related to various sports injuries and his role as a team physician for the Cincinnati Red's major league spring training and minor league baseball throughout the year.

To listen click the link below!
http://tocamd.com/Dr%20Padley%20Bunker%20to%20Bunker.mp3



TOCA
602-277-6211
www.tocamd.com

What is the secret to long term weight loss

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

Sun Devil Classic; Injury Prevention Education

TOCA was proud to support our local cycling racers, promoting education of the importance of stretching and injury prevention with TOCA PT (Physical Therapy). On Saturday February 9th, TOCA Physical Therapist Christine Phillips participated in the Sun Devil Classic (Strada Racing Club & ASU Cycling) road cycling event in Tempe from 7am to 5pm.

Check out the video:
http://www.youtube.com/watch?v=OshktcyMbA4