Injury Prevention

Takeaways from Dr. Mason’s Chat on How to Train and Prepare for Summer Running Races

Running Live ChatThank you for attending the live chat on How to Train and Prepare for Summer Running Races on Tuesday, June 9 with Emory Sports Medicine physician Amadeus Mason, MD. We had a great discussion, so thank you to all who participated and asked questions. From tips for preventing shin splints to advice on how to train for a 5K, we were thrilled with the number of people who were able to register and participate in the chat. (You can check out the transcript here).

The response was so great that we had a few questions we were not able to answer during the chat so we will answer them below for your reference.

Question: I have inflammation behind my knee. What can I do?

Amadeus Mason, MDDr. Mason: Inflammation behind the knee can be due to a number of knee conditions. Baker’s cyst are common and can be caused by injury to the knee, arthritis, damage to the cartilage of the knee, and other problems. Sprains (caused by overstretching and tearing of the stabilizing ligaments) can lead to swelling of the knee area as well.

Seek immediate medical attention if you are in serious pain, or are experiencing symptoms such as: paralysis, loss of sensation, absent pulses in the feet, the inability to move the knee joint, severe bleeding, chest pain, difficulty breathing, or uncontrollable pain.

Swelling behind the knee may not produce any other symptoms, but if your condition persists and continues to cause concern, seek an evaluation from a sports medicine physician or knee specialist.

Question: What is the best way to correct an IT band injury that has caused can imbalance and pain while running?

Amadeus Mason, MDDr. Mason: If treated appropriately with conservative treatment and resting of the affected area, IT Band Syndrome is usually curable within 6 weeks. If your injury was not appropriately treated, or not given adequate time to heal, the source of your current complications may be due to:

  • Chronically inflamed tendon and bursa, causing persistent pain with activity that may progress to constant pain.
  • Recurrence of symptoms if activity is resumed too soon through overuse, a direct blow, or poor training technique.
  • Inability to complete training or competition.

Until you are able to seek an evaluation from a sports medicine physician, I would discontinue the activity (ies) that are causing you pain so you do not further damage the iliotibial band.

Question: I get cramps in my calf when I run but not when walking. Is there a remedy?

Amadeus Mason, MDDr. Mason: Cramps are a result of a few factors, but dehydration and improper warm-up are the most common causes.

To prevent muscle cramps, runners need to consume enough fluid before exercising. Some healthy tips are:

  • Drink 16 to 20 ounces 45 minutes before training.
  • Drink 2 to 4 ounces every 15 minutes during a training session.
  • Before you begin your run, warm up with 5 to 10 minutes of low impact activity, like walking to warm up the muscles.

For more information about all our orthopedic and sports-related injuries, visit Emory Sports Medicine Center. Think you need to be evaluated by a sports medicine physician? To make an appointment with an Emory physician, please complete our online appointment request form or call 404-778-3350.

Related Resources

How to Train and Prepare for Summer Running Races – Join Us for a Live Online Chat!

Running Training Live ChatWhether you are a seasoned marathon runner or recreational jogger, it is important to train properly and know how to prevent injury.

If you are interested in learning more about preventing and treating sports and running injuries, join Emory Sports Medicine physician Amadeus Mason, MD, for an online web chat on Tuesday, June 9 at noon. Dr. Mason will be available to answer your questions such as:

  • Injury prevention
  • Stretching
  • Race-day tips
  • Symptoms of certain athletic injuries
  • Risk factors for athletic/running injuries
  • Treatment for specific sports injuries
  • When to visit your sports medicine physician

To register for the live chat, visit emoryhealthcare.org/mdchats! If you already have questions for Dr. Mason, go ahead and submit in advance so our team can answer during the chat!

Sign Up for the Chat

From surgical sports medicine expertise to innovative therapies and athletic injury rehabilitation, our sports medicine specialists provide the most comprehensive treatment for a range of athletic-related injuries. Visit our website to learn more about the Emory Sports Medicine Center.

8 Tips to Fix Your Posture at Work

Good PostureFor the average working American, it is common to sit a minimum of eight hours a day and a majority of that behind a computer. I frequently see patients with neck and back pain that are not related to a specific injury, but rather from spending many hours at their desk (which usually involves using a computer). Sitting for extended periods of time can lead to a variety of health issues, including fatigue, muscle and joint pain.

Do you spend a lot of time behind a desk? If so, make sure your chair and work station are set up to fit you properly and influence good posture. Here are a few tips to help get you started:

  1. MONITOR POSITION: You should be able to sit straight in front of your computer and not have to turn from side to side to access it. The top half of the monitor should be in line with your eye height.
  2. DISTANCE FROM MONITOR: Keep your arms and elbows close to your body and parallel to the floor. You should not have to reach forward to use your keyboard. (Tip: try sitting about 18 inches from your computer screen).
  3. NECK: People who spend a lot of time on the phone often complain of neck pain. If you find yourself cradling your phone between your shoulder and chin so you can type and talk at the same time, switch to a headset or use a speaker phone. Also, be careful to not protrude your neck forward while looking at the computer screen. (Tip: Try keeping your ear in line with your shoulder)
  4. SHOULDERS: Keep your shoulders down and relaxed.
  5. BACK: Sit with your back pushed to the back of the chair with some form of lower back support between you and the chair back.
  6. ELBOWS and WRISTS: While typing, elbows should be at a 90-degree angle from your body, and your wrists and hands should be in a straight line. Make sure not to place stress on your wrists – keep them in a neutral position, not arched or bent. (Tip: Have the keyboard and mouse near each other and at the same height as your elbows).
  7. LEGS: When you’re sitting, your hips/thighs should be parallel to the ground or a little higher than your knees. Also, you don’t want the end of chair hitting the back of your knees—make sure to leave a little gap.
  8. FEET: Feet should touch the ground and lay flat on the floor. Sitting cross-legged or on one leg can lead to slouching. (Tip: if your feet cannot touch the floor, try using a footrest or box.)

Remember to give yourself breaks after you have been sitting for an extended period of time. Get up and move around regularly throughout the day, in fact, for every hour your work at your desk, give yourself several 1-2 minute breaks. Take a quick walk around the office, grab some water, chat with a coworker, or at least stand up and stretch.

I always tell my patients to listen to their body. If you are having pain, your body is trying to send you a message. If you experience neck or back pain that does not improve after trying the tips above, make an appointment with an Emory Spine physiatrist for further evaluation and treatment. To make an appointment, please call 404-778-3350 to speak to a member of our team.

About Diana Sodiq, DO

Dr. Diana SodiqDiana Sodiq, DO, is an Assistant Professor of Orthopedics and Rehabilitation Medicine. She is Board Certified in Physical Medicine and Rehabilitation (Physiatry). As an osteopathic physician, Dr. Sodiq is trained in both traditional medicine as well as osteopathic manipulative treatments (OMT). She started practicing at Emory in 2010.

 

Related Resources

Emory Orthopaedics & Spine Center

Why are Sports Physicals Important?

Sports PhysicalsAfter months of being dormant during the winter, most children who participate in sports are anxious to get back in the game as soon as warm weather arrives. While increased exercise and participation in sports outweigh the risk of injury or illness, it is crucial that every child undergo a pre – participation sports physical before beginning practice with their chosen sport. In the United States, pre – participation exams (PPE) are required for student-athletes of all ages who want to participate in sports and/or sports camps.

But are sports physicals really necessary? Absolutely! A PPE provides the following prior to participation:

  • Identifies any potential life-threatening conditions, such as risk of sudden cardiac death.
  • Evaluates existing conditions that may need treatment prior to participation, or monitoring to avoid future injury.
  • Identifies any orthopedic conditions that may require physical therapy or other treatment.
  • Identifies athletes who may be at higher risk for violence, substance abuse, STDs, depression, eating disorders, anemia, asthma, hypertension, etc.
  • Reviews concussion history (if previously concussed, the PPE determines if the student-athlete is still experiencing post-concussion symptoms).

There are two portions of the physical:

  • Review of medical history: Student athletes and their parents need to come prepared to openly and honestly discuss all medical history. Knowing the complete history helps doctors identify conditions that might affect the student’s ability to participate and/or perform in their sport or activity. This is not a time to try and hide past injuries or medical conditions.
  • Physical exam: many schools perform partial physical exams, but if you would like a more complete physical exam, visit your family’s personal physician or pediatrician. He or she may refer your child to a Sports Medicine specialist if he thinks the child needs further evaluation for orthopedic concerns or if the student has had a history of concussions.

PPEs usually occur six weeks prior to the start of sports or camp. Most student-athletes are cleared for full participation following a sports physical exam, but those who require follow-up care are generally cleared from all potential complications within the six week timeframe.

For a more thorough physical exam, our team of sports medicine specialists would appreciate the opportunity to evaluate you or your loved one at one of our three clinic locations. To make an appointment, call 404-778-3350 or make an appointment.

Emory Sports Medicine Center is conducting several upcoming sports physicals in partnership with schools across metro Atlanta. Check the dates below to see if your student-athlete is eligible to participate.

  • Berkmar High School – Thursday, April 2 from 3:30 to 6p.m.
  • Johns Creek High School – Saturday, April 18 from 9a.m. to 12 p.m.
  • Northview High School – Saturday, April 18 from 9a.m. to 12 p.m.
  • Decatur High School – Wednesday, April 29 from 5 to 7:00 p.m.
  • West Forsyth High School –Thursday, April 30 from 4:30 to 6:30p.m.
  • Blessed TrinityHigh School – Wednesday, April 22 at 2:30 p.m.
  • Atlanta Girls’ School – Wednesday, May 6 at 2 p.m.
  • Pace Academy – Tuesday, May 19 from 12 to 3 p.m.

About Dr. Jeff Webb
Jeffrey Webb, MDJeff Webb, MD, is an assistant professor of orthopaedics at Emory Orthopaedics & Spine Center. Dr. Webb started practicing at Emory in 2008 after completing a Fellowship in Primary Care Sports Medicine at the American Sports Medicine Institute in Birmingham, Alabama. He is board certified in pediatrics and sports medicine. He is a team physician for the NFL’s Atlanta Falcons, and serves as the primary care sports medicine and concussion specialist for the team. He is also a consulting team physician for several Atlanta area high schools, Emory University, Oglethorpe University, and many other club sports.

Dr. Webb sees patients of all ages and abilities with musculoskeletal problems, but specializes in the care of pediatric and adolescent patients. He works hard to get players “back in the game” safely and as quickly as possible. He is currently active in the American Medical Society for Sports Medicine and American Academy of Pediatrics professional societies and has given multiple lectures at national conferences as well as contributed to sports medicine text books.

Related Resources

Emory Sports Medicine Center
Preventing & Recognizing Symptoms of Dehydration Among Student Athletes
Understanding Exercise Induced Asthma
Injuries in the Young Athlete – How much is too much?

Takeaways from Dr. Mason’s live chat on “How to Run and Train for Running Races and Other Athletic Adventures”

Thank you to everyone who joined us for the live chat with Amadeus Mason, MD, Assistant Professor of Orthopaedic Surgery and Family Medicine. Dr. Mason answered questions about how new runners can develop a plan for training and working up to a long race. He also discussed proper training before a marathon as well as running shoes and how frequently to replace them.

Below are a few questions and answers from the chat. You can see all of the questions and answers by reading the chat transcript.

Question:  Are there any special precautions of which “new” runners with low back pain should be mindful?

Amadeus Mason, MDDr. Mason:
Running should not be causing low back pain. If your low back pain was already present before you started running, or you are experiencing low back pain after running, I recommend you be evaluated to find out why.
 
 
 
Question:  I would love to become a runner. As of now I am training using the Get Running app. I want to know if this is a good way to ease into running so, that I may one day be able to run a 5K?

Amadeus  Mason, MDDr. Mason:
There is no one, single way to work up to running a 5K. While I am not familiar with that specific app, I would recommend some general principles to help prevent injury:

  1. Have a plan.
  2. Stick to your plan.
  3. Progress slowly and never increase pace and distance at the same time.
  4. Cross train, taking regular rest days. Consider running every other day.
  5. A 5K is only 3.1miles. There’s no need to be running longer than five miles at any individual session.

If you missed this chat with Dr. Mason, be sure to check out the full chat transcript!

Visit our website for more information about Emory Sports Medicine Center.

Are you a Weekend Warrior and Want to Learn How to Train for Summer Running Races and Other Athletic Adventures?

If so, join Emory Sports Medicine physician Amadeus Mason, MD for an online web chat on Tuesday, June 10 at noon. Dr. Mason will be available to answer your questions regarding running and other sports injuries such as

  • Prevention of injury
  • Stretching
  • Symptoms of certain athletic injuries
  • Risk factors for athletic/running injuries
  • Treatment for specific sports injuries
  • When to visit your sports medicine physician

If you are interested in learning more about preventing and treating sports and running injuries register for the live chat by visiting emoryhealthcare.org/mdchats!

About Dr. Mason

Amadeus Mason, MDDr. Mason is an assistant professor in the Orthopaedics and Family Medicine departments at Emory University. He is board certified in Sports Medicine with a special interest in track and field, running injuries and exercise testing. He has been trained in diagnostic musculoskeletal ultrasound, orthopedic stem cell therapy and Platelet Rich Plasma (PRP) therapy. Dr. Mason is Team Physician for USA Track & Field, Tucker High School, and Georgia Tech Track and Field.

Dr. Mason is a member of the American College of Sports Medicine, the American Medical Society for Sports Medicine, the America Road Racing Medical Society, and the USA Track and Field Sports Medicine and Science Committee. He has been invited to be a resident physician at the US Olympic Training Center, a Sports Medicine consultant in his homeland of Jamaica and the Chief Medical Officer at multiple USA Track and Field international competitions. He is an annual speaker at the pre-race expo for PTRR, Publix marathon and Atlanta marathon commenting on a wide variety of topics related to athletics and running injuries.

Dr. Mason is an active member of the Atlanta running community. He attended Princeton University and was Captain of the track team. His other sports interests include soccer, college basketball and football, and the National Hot Rod Association (NHRA). A Decatur resident, he is married with three children

Related Links

Emory Sports Medicine
Runner’s chat with Dr. Mason 2013 transcript
More Runners’ Chat Questions Answered
Tennis Elbow and PRP (Platelet Rich Plasma) Therapy – Is it Right for Me?

What Should You Do When You Sprain Your Ankle?

Ankle SprainIt is estimated that 28,000 people injure their ankles every single day in the United States. This is mostly due to engaging in sports and is usually caused due to quick changes in direction, awkward landings from jumps, and stepping on another athlete’s foot.

If you have a suspected ankle sprain, you should see a doctor at the first opportunity to ensure proper diagnosis. Don’t try to just ‘walk off’ the injury and ignore it.

You can take an NSAID (nonsteroidal anti-inflammatory drug) to prevent the swelling from getting worse. Common NSAIDS include ibuprofen – such as Advil and Motrin, and naproxen – like Naprosyn. To manage pain immediately, take acetaminophen such as Tylenol. Just make sure to not do so on an empty stomach or exceed the recommended dosage.

After managing the pain, follow American Academy of Orthopedic Surgeons’ recommended RICE method to treat the sprain early:

  1.  Rest – Rest your ankle and use crutches till walking is no longer painful without them.
  2. Ice – Apply an ice pack (or improvise with a pack of frozen peas) for 20-30 minutes at a time. You can ice your ankle 3-4 times for the first couple days or until the swelling goes down.
  3. Compression – Use an elastic compression wrap (ACE wraps work well) for the first 2-3 days. Don’t apply the wrap too tightly. Signs that it is too tight are numbness, tingling, pain or swelling below the bandage.
  4. Elevation – Lay on the couch, bed or in the recliner with pillows propping up your leg so your ankle is above the level of your heart. This helps to prevent excess swelling and bruises.

Most ankle sprains will heal on their own if treated properly and the patient completes the exercises prescribed by the physician or physical therapist. Surgery is usually only needed when there are severe tears in the ligament or if a bone is broken. Make an appointment with a sports medicine specialist to evaluate the degree of the ankle sprain and discuss treatment options.

Chat Online with Dr. Olufade About Ankle Sprains

Ankle Sprain Q&A ChatIf you want to learn more about ankle sprains, join us on Tuesday, May 27 for a live online chat on “Preventing, Diagnosing & Treating Ankle Sprains” with Emory Orthopaedics, Sports & Spine physician Oluseun Olufade, MD. He will be available to answer questions related to the ankle such as:

  • What are the symptoms of an ankle sprain?
  • How do you diagnose an ankle sprain?
  • How do you treat an ankle sprain?

Sign Up for the Chat

About Dr. Olufade
Dr. Oluseun OlufadeDr. Olufade is board certified in Sports Medicine, Physical Medicine & Rehabilitation and Interventional Pain Medicine. He completed fellowship training in both Interventional Pain Medicine and Sports Medicine. During his fellowship training, he was a team physician for Philadelphia Union, a major league soccer (MLS) team, Widener University Football team and Interboro High School Football team. Dr Olufade is also the team physician for Emory University and Blessed Trinity High School.

Dr. Olufade employs a comprehensive approach in the treatment of sports medicine injuries and spinal disorders by integrating physical therapy, orthotic prescription and minimally invasive procedures. He specializes also in treatment of sports related concussions, tendinopathies and platelet rich plasma (PRP) injections. He performs procedures such as fluoroscopic-guided spine injections and ultrasound guided peripheral joint injections. Dr. Olufade individualizes his plan with a focus on functional restoration. Dr. Olufade sees patients at our clinic at Emory Johns Creek Hospital.

Dr Olufade has held many leadership roles including Chief Resident, Vice-President of Resident Physician Council of AAPM&R, President of his medical school class and Editor of the PM&R Newsletter. He has authored multiple book chapters and presented at national conferences.

About Emory Ortho, Sports and Spine in Johns Creek and Duluth
Emory Orthopaedics, Sports & Spine has recently opened two new clinics, one in Johns Creek and one in Duluth. Emory physicians, Kyle Hammond, MD, and Oluseun A. Olufade, MD see patients in Johns Creek. Mathew Pombo, MD and T. Scott Maughon, MD see patients in Duluth. Our new clinic locations care for a full range of orthopedic conditions including: sports medicine, hand/wrist/elbow, foot/ankle, joint replacement, shoulder, knee/hip, concussions, and spine. To schedule an appointment call 404-778-3350.

Warning Signs of Concussions Not Always Visible

Because the effects are not always visible, many athletes return to their sport too quickly following concussions and head injuries. Unfortunately, this can cause long-term negative health effects. That’s why it’s critical to educate parents, coaches and other athletic officials about the importance of having head injuries examined by a specialized physician who has experience caring for patients with concussion, which can occur with or without the loss of consciousness. Learn more about what we are doing at Emory Orthopaedics, Sports & Spine to care for concussions and to educate the community on the importance of waiting to return to play following a head injury in this short video:

Related Resources:

Decking the Halls – Avoiding Potential Injuries

Common Injury PreventionMore than 250 people a day were hurt by decorating accidents between Nov. 1 and the end of December last year. Almost a third of these injuries were the result of falling off a ladder, while another large percentage were neck or back related injuries.

Here are some common injuries that can occur while decking the halls this year:

  • You could fracture your hand, wrist, ankle or other bone in the body if you fall off the ladder while hanging decorations.  It is also possible to dislocate your shoulder or tear the meniscus (cartilage) in your knee.
  • Herniating a disc or straining a muscle in your neck or back while carrying big, heavy boxes of decorations.
  • Doing all the decorating in 1-2 days? This increased activity may lead to acute tendinitis in the knee or impingement in the shoulder.

Here are a few tips to help you avoid injuries:

  • When using a ladder to hang decorations, make sure you have the correct type of ladder for the job. Also ensure that the ladder is sitting on level ground and have a helper on the ground to hold the ladder if possible. Don’t lean too far to either side of the ladder. Move the ladder to the spot you need to reach.
  • When carrying heavy or awkward sized boxes and totes of decorations, make sure to use proper lifting techniques. Squat down to pick up the box instead of bending at the waist. Don’t rotate your body as you lift. Pick the box straight up and turn your whole body to avoid straining a muscle in your back.
  • Decorating for the holidays is not something we do every day so our bodies might not be used to running up and down a ladder all day hanging lights on the house. If you can spread out the decorating over a few days or week, this may help you avoid a flare up of acute tendinitis or impingement. Another idea is to have a helper to assist you with the decorations.

We hope you have a safe and healthy holiday season. If you do end up with a injury over the holidays, you can trust Emory Orthopaedics, Sports and Spine to take care of all your orthopedic needs!

About Scott Maughon, MD
Dr. Scott MaughonOrthopaedic Surgeon
Team Physician: Northview High School

Dr. Maughon is an orthopaedic surgeon new to Emory but has been a member of the community for over 20 years and is a native Atlantan. He attended medical school in Augusta at the University of Georgia, completed his residency training in Atlanta at Georgia Baptist Medical Center, and completed his fellowship training in Birmingham at the American Sports Medicine Institute.

Dr. Maughon sees patients in our Duluth clinic and performs surgery at Emory Johns Creek Hospital. He sees patients with any type of orthopaedic condition or injury but specializes in those needing shoulder, knee, or hip arthroscopy, joint replacement surgery, ACL surgery, or any type of sports medicine treatment.

When asked why he chose sports medicine as his specialty area, Dr. Maughon says, “To put it simply, I love helping others. I have always loved sports and it is so rewarding to help an athlete get back on the field and start competing again. I’m able to help that kid continue on and maybe even pursue a college or professional career down the road.”

About Emory Ortho, Sports and Spine in Johns Creek and Duluth
Emory Orthopaedics, Sports & Spine has recently opened two new clinics, one in Johns Creek and one in Duluth. Emory physicians, Kyle Hammond, MD, and Oluseun A. Olufade, MD see patients in Johns Creek. Mathew Pombo, MD and T. Scott Maughon, MD see patients in Duluth. Our new clinic locations care for a full range of orthopedic conditions including: sports medicine, hand/wrist/elbow, foot/ankle, joint replacement, shoulder, knee/hip, concussions, and spine. To schedule an appointment call 404-778-3350

Related Links:

 

Emory Sports Medicine & Physical Therapy Partner with the Atlanta Ballet

Atlanta Ballet Emory Physical Therapy Partnership

Photo by Kim Kenney, Atlanta Ballet

We are very pleased to announce that Emory Sports Medicine and Physical Therapy is now the official medical provider for the Atlanta Ballet. We provide physical therapy, massage therapy, screenings, injury prevention and physician coverage for injuries for the Atlanta Ballet athletes. Marcia Toye – Vego with Emory Physical Therapy is the primary physical therapist working with the Atlanta Ballet and has been working with these talented athletes since 1995. Dr. Sam Labib with Emory Sports Medicine is one of the physicians that regularly treats the ballet performers when they need to see a doctor.

You can learn more about the partnership by reading the full article on the Emory News Center website.