One of the most common reasons that patients come to Tulsa Bone & Joint is related to injuries that occurred right in their own home. Whether they fell in the shower or tripped over LEGOS and twisted an ankle, many of the injuries that occur in the home could have been avoided.
Here are a few tips on how to prevent injuries in your home:
- Clean up spills right away.
- Secure throw rugs so they stay in place. Or get rid of throw rugs altogether!
- Power cords for lamps should be bundled and routed to power outlets as efficiently as possible.
- Avoid running extension cords through/across traffic areas.
- Stairs should remain completely free of objects at all times. If you install a rug on a stairway, make sure it’s securely fastened to each individual step.
- Keep your floors free of clutter and insist children put toys away when they aren’t playing with them.
- Install grab bars in the bathroom. This will help family members maintain their balance in slippery conditions.
- If your children are prone to leaving LEGOS on the floor, consider investing in these hilarious slippers to protect parents’ feet from LEGOS.
If you do happen to experience an orthopedic accident, Tulsa Bone & Joint Orthopedic Urgent Cares are a fast, convenient option.
By Tonya Ridley, PT
Many of us are hoping that 2021 brings us lots of positive change. Maybe you decided that to create change and positivity you need to be healthier in both mind and body.
The good news is a consistent exercise routine can happen right at home with little to no exercise equipment.
Make the most of 2021 by setting goals and writing them down. Have a plan to achieve your goals. First, identify the activities and environments that you truly enjoy. Identify workouts you will actually look forward to doing on a regular basis. Do you enjoy music? Body pump or Zumba classes can be found online or at a gym. Is competition your thing? Sign-up for some short races and build from there. Maybe you would rather be one on one with a trainer creating a personalized program.
Start slowly with whatever routine you choose and build up gradually. Give yourself plenty of time to warm up and stretch prior to your workout. It is best to start with just 2 to 3 days per week and build gradually.
You will often experience muscle soreness with initial workouts as your body is not used to the activity. Soreness should only last a few days. To avoid injury with workouts, make sure to learn the proper technique of the exercise before jumping in head first, start gradually, warm up, stay hydrated, cool down with stretching following the activity, and most importantly listen to your body – don’t push through pain.
If you sustain an injury during exercise, remember that physical therapy can help! Give us a call at Tulsa Bone & Joint Physical Therapy at 918-392-1482 or request an appointment online.
By Dan Skierski, PT, DPT, Clinic Lead, Tulsa Bone & Joint Sand Springs
October is National Physical Therapy month, so I decided to address one of the top issues therapists face in the daily lives of our patients: the risk of falling. Many of our patients fit into one of two categories.
One, they are at high risk to fall and are unaware of the risk; or two, they have suffered one or more falls resulting in injury.
According to the CDC, 30% of adults over the age of 65 suffer a fall each year. Twenty percent of these falls result in serious injuries that require emergency care. Each year, 40% of hospital admissions by elderly people are a result of injuries from falling.
Unfortunately, less than half of the people who fall will tell their primary care provider if they have been seriously injured. Once someone falls, they are at high risk for falling again. Falls are the leading cause of death in the elderly, and nearly $50 billion in medical costs are spent annually treating resulting complications.
Here is a quick assessment to see if you are at risk for falling:
- Can you rise from a chair without using your hands?
- Can you stand on one leg without quickly losing balance?
- Can you stand with your feet in tandem (one foot in front of the other) without losing balance?
Who is at risk to fall? Anyone over the age of 65, small children or individuals with a history of low back or lower body injuries. This includes individuals who have had hip, knee and ankle replacements, low back surgeries or osteoarthritis of the low back, hip, knee or ankle. Another major cause is osteoporosis due to osteoporotic hip fractures.
How can you prevent future falls?
1. Home Modification. According to the CDC, the number one way to reduce costs associated with falls is home modification. This includes eliminating obvious trip hazards such as rugs and small items on the floor, clearing large walkways in your home and outdoor area, and enhancing lighting in dimly lit areas.
2. Physical Therapy. Seeking Physical Therapy can be very beneficial for assessment of the need for an assistive device, as well as gait and balance training. Therapists can also work on lower body strengthening and the prescription of a long-term exercise regimen to maintain functional strength. Physical therapists also screen for other risk factors and address each individual’s safety needs.
3. Consider Using Safety Devices. Other means that can be used for safety are: carrying a cell phone, purchasing a life alert button or wearing a smartwatch with a 911 function.
4. Get a Bone Density Scan. Bone density testing can be done as an early detection method to treat or prevent osteoporosis and falls associated with osteoporotic hip fractures. Tulsa Bone and Joint offers DEXA Bone Scans at our Healthy Bones Center.
Falling is NOT a normal part of the aging process, and there are many measures that can be taken for prevention.
By Caleb Nunley, MD
We are fortunate in the Tulsa area to have The Gathering Place and multiple other fun parks. Unfortunately, though, in orthopedics, we see multiple playground injuries. I thought it might be helpful to share some tips on playground safety in hopes of avoiding and preventing some of the most common injuries.
Below are some tips and general guidelines:
1) The child should always wear shoes to avoid splinters and cuts.
2) Sunscreen and plenty of water are important on hot summer days.
3) Make sure the playground has a soft surface underneath the equipment. This needs to extend several feet away from the equipment. This could be rubber, mulch, sand or other materials. The most common emergency room visit from a playground injury is from a fall. Also, check to ensure that the playground is well maintained. Equipment that is poorly maintained may have sharp edges, be unstable or rusty. If the playground equipment is wet, it increases the risk of slipping and falling, and if the equipment is hot, it is a risk for burns.
4) Make sure that the child is playing on developmentally appropriate equipment and utilizes the equipment appropriately.
- Monkey Bars: the child should be using for climbing and not acrobatic stunts.
- Swings: should not be used for jumping off of. Also, make sure children are aware when walking in front of swings.
- Slides: the child should never climb up the front of the slide. (As a parent of a two year old myself, I know this one is especially tough). The child should sit down on their bottom facing forward as they go down and should move away from the bottom of the slide as soon as they reach the ground. An important note is that toddlers should not go down the slide on a parent’s lap. This has been shown repeatedly to be a risk for leg fractures. Fractures/breaks can happen in multiple ways, including when the toddler’s leg is caught underneath the parent, when the child’s leg is caught on the side of the slide, and when the force of the parent accompanying them down breaks the leg.
5) Supervision is likely the most important factor in preventing injuries. This includes providing children guidance on the proper use of equipment, as well as monitoring and adhering to playground safety rules.
We hope you don’t need us, but if there is an orthopedic injury, please give us a call at 918-392-1400! Most importantly, have fun! Stay safe and happy playing!
Hometown parades and backyard barbeques are a couple of festive ways to celebrate the Fourth of July, but fireworks seem to be the most popular ritual. While taking part in the celebratory traditions, it’s important to take precaution when near fireworks to avoid injuries to the fingers, hands, arms and even face.
The American Academy of Orthopaedic Surgeons (AAOS) encourages children and adults to consider safety tips to help reduce their risk of injury.
“Taking part in fireworks may seem like a harmless Fourth of July tradition, but the injuries that can result from one night of fun can be debilitating,” says orthopaedic trauma surgeon and AAOS spokesperson Michael Suk, MD. “Consider leaving fireworks to the professionals and attend a professional firework display instead of handling fireworks yourself. If you do decide to use them, exercise caution to reduce your risk for serious injury.”
Follow these simple tips to ensure safety this Independence Day:
- Check with your local police department to determine if fireworks are legal in your area. If so, find out which types, and verify that there is not a burn ban in effect in your community for fire hazard conditions.
- Never purchase or use illegal fireworks. Their quality cannot be assured.
- Only adults should light fireworks.
- Always have water handy in case of a fire, such as a hose hooked to a faucet or a nearby bucket of water.
- Wear safety eyewear when using fireworks.
- Soak used fireworks in water before discarding to prevent unintentional fires.
- Never try to relight a firework.
- If you are injured using fireworks, seek immediate medical attention.
- Never allow young children to play with or go near fireworks, including sparklers. They seem harmless but sparklers can reach temperatures of more than 1,000 degrees.
- Never handle fireworks if you are under the influence of drugs or alcohol.
All of us at Tulsa Bone & Joint hope you have a safe and happy Fourth of July! Our Orthopedic Urgent Care in Tulsa will be open on July 3 from 11 a.m. – 7 p.m. if you should need us. Our campus is closed Saturday and Sunday, July 4 and 5.