Managing Knee Osteoarthritis (OA)

Knee osteoarthritis (OA) is a condition which undeniably we will all face in our life time. It is due to aging process and the best tactic to manage OA is going back to basics. The American Academy of Orthopaedic Surgeons recommend self-management techniques, such as exercise and trimming down if you're overweight. Here are some suggested guidelines:

1. Weight loss - If you body mass index (BMI) is more than 25, loosing 5% of your body weight can help reduce OA.

2. Exercise - Make an impact using aerobic exercise such as walking apart of your day to day schedule. Incorporate flexibility and stretching, then strengthening exercises focusing on the quads and hamstrings.

3. Pain reducing medication - Take non-steroidal anti-inflammatory medications are a good choice as long as it does not upset your stomach.

4. Injections - There are two types of injection, cortisone and hyaluronic acid. Seek your physician to see which one will be right for you.

5 Taping - Supporting the knee cap or the "patella" can offer short term relief to avoid popping sensations. This option can progress to wearing a semi-custom knee brace which can help provide relief.

6. Custom orthotics - However the correction of foot abnormalities to correct OA is still being discussed, proper alignment and decreased shock while walking on concrete will help reduce knee pain.

* See your therapist for more information regarding how you can get "back to basics" to reduce knee pain.

Health Monitor Vol.2 No.3

Non-Invasive Management of Injuries

Pain whether it be from a contusion, numbness, tingling, or inflammatory, the usual rest, ice and range of motion through approved daily power stretches are appropriate. See your local therapist for more options. A variety of non-invasive modalities may be used to self-manage your pain, such as:

1. Deep heat treatments - used for muscle spasms, sprains, strains and tendinitis after 48 hours of your injury. It can also be used to treat contractures, chronic arthritis and bursitis. Heat treatments can include hot baths, heating pads, and even paraffin (hot wax).

2. Cold therapy treatments - applied immediately after injury to relieve pain and reduce internal bleeding and swelling. Ice treatments include cold packs, ice massage applicators and cold water.

3. Taping treatments - elastic tape applied over a muscles to reduce pain and inflammation, promote relaxation, and support muscles for movement. Tape is non-restrictive and allows full range of motion. (Must be applied by your therapist, and educated for self-application)

4. Topical biomedicine - natural pain relieving gels like biofreeze or sombra stimulate nerve endings in the skin and desensitizes the sensation of pain. Good for conditions which are close to the skin.

5. Massage treatments - used to decrease inflammation in muscle, tendons, and joints. Can reduce pain, improve range of motion, and improve flexibility. Good for inflammatory, stiffness, strains/sprains, tendinitis, and bursitis.


Rehab Management, Vol.23 No.2

Prevent Knee Injuries

Ergonomic prevention has grown dramatically in recent years. As a result, there has been an increased awareness of proper ergonomics on the job-site. This year we have seen a large amount of knee injuries occur due to improper body mechanics when kneeling and squatting. Many of these injuries start out as non-traumatic but can over time due to improper mechanics progress into chronic more serious injuries affecting not only your performance but your health and time loss.

Resources please share this helpful tool with all your team members and see your on-site therapist for further prevenative training.

1. When kneeling always come down with one leg at a time.


2. Always place two hands on your knee as you go down.


3. To increase flexion at the knee and hip come down with knee falling behind toes.


4. Weight must be distributed through the heel, not through the toes.

Manage Your Soreness with a Massage Stick

Make your muscles happy! There is a new way to receive a massage without the cost and time of using a massage therapist. The use of a self muscle-friendly solo massage tool will assists individuals with deep tissue massage, trigger point therapy and sports massage therapy. These tools helps relieve sore, tight and cramping muscles by helping restore muscular balance.

Great for the neck, shoulders, arms, upper/lower back, gluts, IT band, thighs, hamstrings, quads, calves and feet!

Recommended and used by professional athletes, sports trainers, massage & physical therapists, chiropractors and doctors. See your on-site therapist and ask how you can get one!

Runners - Pain or Pleasure

Running is great way to endeavor to stay in shape, loose weight, and burn calories, but can often lead to overuse injuries, particularly the knee, shin, foot, hip and back. The most common conditions which affect runners are:

1. IT Band Syndrome
2. Patellofemoral Syndrome,
3. Achilles Tendinitis
4. Plantar Fasciitis

An ounce of prevention equals a pound of pain free running. Remember to stretch before and after your run. Consider equipment changes such as new shoes which allows for full foot accommodation. Orthotics also will help keep your ankle in alignment as you run reducing risk for injury and pain. See your on-site therapist today these valuable tools. Orthotics now are only $40.00 for current employees serviced through One Accord Industrial!

Advance for Physical Therapy and Rehabilitation Vol.21 No.5

Concussion Conundrum - Brain Injury Month

A concussion or as some call it a Mild Tramatic Brain Injury not only affect the athletic population but also the industrial athlete. Dr. Keven Guskiewics, PhD, ATC recently set the following guidelines to consider when you the employee or patient should consider when assessing your symptoms.

1. Be 18 or older


2. Make sure you have not experienced loss of conciousness


3. Do no have amnesia


4. No other symptoms are present


5. Able to pass all functional tests
   

Take home point here is watch your head as you work, falling debri, shelving or even box of product can cause a concussion. Lets hold each other accountable.


Reference: Advanced Physical Therapy and Rehabilitation Vol.21 No.6

How to Prevent a Recordable Injury #6 - Keep Your Load Close to Your Body!

When you lift objects like boxes, remember to keep them close. A dirty shirt is better than a clean shirt when it comes to preventing a back injury. IF you lift objects and keep them away from your body, you are putting increased pressure on your arms and back. You do the math!

Lifting a 10lb. object away from your body = 100lb of pressure on your back

Lifting a 10lb object close to your body = 10lb of pressure on your back

Is Your Neck In Allignment?

Did you know the weight of your head is roughly 8% your body weight? This constitutes about 12 to 15 pounds that sits over your shoulders. The ideal posture that constitutes proper alignment is having your ears lined up with the top of your shoulder. Poor posture, as in a forward head, can lead to a long list of chronic conditions, all stemming from poor alignment or posture. A foreword head is causing your neck to work 3x harder than normal. Give your head a break and get back into alignment. Follow these simple tools through out your day to stay in alignment.

• Use a pillow or lumbar support if you sit for long periods of time for your work.
• Use a lumbar support or lean your seat forward in your car to avoid slouching and improve your safety awareness.
• Avoid large recliners when watching television as this promotes improper posture.
• Use a smaller pillow or roll to keep your neck straight or in neutral while sleeping.
• Avoid reading in bed, use a well let area with good seated posture.
• Avoid talking on the telephone for long periods of time or holding the phone with your shoulder.

On The Job - Risk Factors

Neutral Wrist

Neutral wrist positioning is center position between flexing and extending. Working in neutral wrist positioning can help avoid harmful conditions such as tendinitis, bursitis, and nerve entrapment. Repetitive bending and prolonged awkward wrist positions can cause cumulative trauma to the wrist and hand, sometimes causing long term weakness and numbness. So next time you are at work, remember to keep your wrists in neutral. If you cannot or need more direction in how to do so. Please contact your site therapist.

On The Job - Risk Factors

Awkward Postures

A risk factor is anything that increases the likelihood of developing a muscoloskeletal injury. Awkward postures like the one shown above can cause serious risk to the low back if done repetitively. When lifting use the "stick method", keeping the back in neutral and avoiding stress on the low back by keeping the shoulders back allowing you to bend but not break. See illustration below.

Injury Prevention Tip

Gauravi Merchant, PT, MPA, executive director, Physicians Choice Physical Therapy, West Los Angeles, says PTs can often help people prevent fall-related injuries by helping them to improve their balance and offering tips for fall recovery and prevention. ‘'Teaching people the right body mechanics, stretching and strengthening the weak muscles—and by that, preventing injuries......from overuse and poor body mechanics.

Her tips for clients:
1. For injury prevention: good posture, good body mechanics, improving core strength, and regular exercise.

2. For low back pain prevention and recovery: good posture and body mechanics at all times; core strengthening, "We use Pilates-based physical therapy to reeducate muscles and improve core strength; and regular aerobic exercises such as swimming and cycling."

3. For recovery: ice first with all acute back injuries......education about what to do/not do in terms of body mechanics and posture; home exercise program to recover and prevent future back injuries.

* Article taken from rehab management or www.rehabpub.com

How to Prevent a Recordable Injury #6

Many employees find that drinking more water has helped them reduce the soreness from seeing the therapist and assist in thier discomfort. Drink up to eight tall glassess of water a day, especially on the day you see the therapist. Drinking cold water can even increase your bodies matabolism and burn calories. Drinking sports drinks such as Gatorade can increase electrolytes and reduce cramping and heat related injuries. For more information, visit http://www.gatorade.com/hydration/

How to Prevent a Recordable Injury #5

If you do not get increased symptoms with walking, you should take therapeutic walks. The idea is twice a day to tolerance or at least 15 minutes on days you are working. It is ok to walk longer if it does not produce discomfort, or increase sympoms. To improve overall health and wellness, you must exercise and stretch daily and utilize pain-free and proper body mechanics. This is your part of the team approach to solving your problem. If you would like a wellness program specifically for you, please see your site-therapist or contact us at:

(877) 836-8652 or Industrial@oneaccordservices.com

How to Prevent a Recordable Injury #4

Do you know what caused your injury or discomfort? If we are honest with yourself, we know exactly what we do at work or home that creates acute and sometimes chronic conditions. If we eliminate or decrease the frequency of activities at work or at home for your "weekend warriors". Doing the same repetitive motion at home just perpetuates the inflammation and degenerative process. Ask your therapist to provide you with strategies to perform these activities at work and at home. Keep in mind that some soreness and discomfort is normal with daily activity or even after a trip to see your therapist after 1st aid or physical therapy due to the nature of the intervention. The key is to eliminate or decrease the root cause!

Contact a physical therapist today, call (877) 836-8652 or email us at industrial@oneaccordservices.com

Top 3 New Years Resolutions That Should be on Your List!

New years resolutions around this time of year seem to be disappear. Let me encourage you not to quit and stay with your programs. Here are three resolutions that you may have not picked but can pay off big-time over the span of your life:

1. Kick the bad habit of smoking!

The American Cancer Society reports that quiting smoking will help you live longer...no shocker there right. But check this out:

20 minutes after quiting: Your heart rate of blood pressure drop

12 hours after quiting: The carbon monoxide in your blood drops to normal

2-3 months after quiting: Circulation and lung function improves

1 year after quiting: Risk of coronary heart disease drops by 1/2

5-15 years: Stoke risk equals a non-smoker

15+ years: Coronary heart risk equals a non-smoker

2. Add fiber to your diet!

A high fiber diet will lead to weight loss, and reduced risk for chronic diseases such as coronary artery disease. The American Dietetic Association recommends 25 grams of fiber for females, and 38 grams of fiber for males, how much do we normally get? On average...15 grams!

3. Go Get a Physical Exam!

The earlier you identify a problem the easier it is to treat. Even a full musculoskeletal exam can help you identify weak areas which can turn into an injury. See your physician or physical therapist today!

Reference: www.azblue.com

How to Prevent a Recordable Injury #3

Common Mistake: If I experience an injury (for example: low back strain), I should apply heat or sit in a hot tub when I get home.

Heat helps with stiffness and achiness, but should NOT be used with acute symptoms as it causes swelling and increased symptoms.

• If you have an incident within 24-48 hours DO NOT apply heat.
• Apply heat to general achiness, stiffness and soreness.
• Heat application averages about 10 minutes, and remember to use layers of clothing or towels, as to avoid superficial burns.

How To Prevent A Recordable Injury - Part 2

Ice is helpful with chronic or inflammatory pain, especially pain that comes on after the activity. Hit it hard with ice, here are general guidelines:

0-5 minutes - Ankle & Hand

5-10 minutes - Shoulder & Back

10-15 minutes - Thigh & Gluts

* Remember there are 4 stages of ice application, the following symptoms are normal and should be felt each time with ice application, as soon as the affected area is numb, remove the ice:

Cold -> Burning -> Tingling -> Numbness

How To Prevent A Recordable Injury - Part 1

Injury prevention is one of many things that highly impact the wellness of an employee. Without focusing on employer support and responsibility we have found that curtain actions that employees can take which will generally help them overcome their presenting complaints. The following suggestions are guidelines for your quick recovery. If you have any questions, please call or email our 24 hour consultation line for more information. If any suggestion increases your symptoms or of which you have questions, please stop the activity until you consult with your therapist.

~If you get a delayed onset of pain, play Sherlock Holmes and discover what activity you are performing that causes your pain. Ask your therapist to provide you with different movement or postural suggestions to help decrease irritation.~