Monday, September 25, 2017

Preventing Joint & Bone Problems

Patients who see me for consultation and treatment for orthopedic joint and bone problems almost always ask if there was something they could have done to prevent their injury, problem or degenerative condition”, shared Regenerative Orthopedic & Sports Medicine Physician Daniel Southern, M.D. Here are some tips and things you can do to protect bone and joint health.

Nutrition & Diet are Important for Bone & Joint Health
>Calcium: Bones cannot be formed without calcium. Calcium is found in dairy products such as cheese, yogurt and milk. Calcium is also abundant in broccoli, collard greens, kale, almonds and soy products.

>Vitamin D: Vitamin D is required for calcium to be absorbed in your body. High amounts of Vitamin D can be found in dairy products, egg yolks, shrimp, and fatty fish. Equally, if not more important to know is that your body will produce vitamin D when exposed to the sun. Just 10 to 15 minutes of sun exposure at least three times per week is beneficial!

>Potassium: Potassium itself isn’t required for bone & joint health, but it neutralizes acids in your body that remove and deplete calcium! You can get plenty of potassium by eating foods like bananas, yogurt, and white and sweet potatoes with the skin still on.

Exercise is Important for Bone & Joint Health
>Weight Bearing Exercise: Weight bearing exercise and activities such as walking, running, skiing, stair climbing or jumping rope are effective to help build and maintain healthy joints and bones.

>Resistance Training: Resistance training exercises and activities such as light dumbbells or weights or elastic resistance bands to build strength help build and maintain healthy joints and bones.

>Stretching: Stretching builds flexibility. Being flexible allows you to maintain a wider range of motion to aid in avoiding injury and help you develop better balance. Always spend a few minutes “warming up” and “cooling down” before and after exercising to stretch your arms, leg, and back muscles. A good range of motion helps keep joints flexible, reduce pain and improve balance and strength.

Healthy Lifestyle Choices are Important for Bone & Joint Health
>Dress: Dress for support and comfort by choosing shoes and clothing help keep your body in its natural position. High heel shoes and tight fitting clothes can be a problem.

>Caffeine: While caffeine has certain health benefits, too much caffeine can interfere with the body’s ability to absorb calcium.

>Smoking: Simply-Stop Smoking. Numerous studies have shown that smoking decreases bone mass as it prevents the body from absorbing calcium efficiently.

Drive the Body’s Power, Return to ‘Body Strong’

To learn more about bone and joint health or preventing orthopedic injury and problems visit, Google+,

Monday, September 11, 2017

Rebuilding Knee Stability and Performance

If you play any sport, you know that knee injuries are extremely common. Often, a tear of one ligament is associated with other tears and strains so that recovery of knee stability and sports performance can be a real challenge. Athletes who play soccer,  basketball, field hockey, gymnastics, lacrosse, skiing, snowboarding and volleyball are most susceptible to Anterior Cruciate Ligament (ACL) injuries, while Medial Cruciate Ligament (MCL) injuries are more often experienced in hockey and wrestling. This is a bit different from knee problems experienced by people who participate in cycling, rugby, running, swimming and water polo which generally lead to overuse injuries.

Acute injuries occur suddenly during an activity. In athletes, the most common acute injuries are ACL and MCL sprains. A sprain is the stretching or tearing of a ligament. An ACL injury can occur when an athlete changes direction quickly, stops suddenly, or lands from a jump. MCL injuries often occur in contact sports when the outside of the knee joint is struck. Overuse injuries are caused by a repeated action or continuous pressure on the knee which can result in bursitis, patellar tendinitis (“jumper’s knee”) or patellofemoral pain syndrome (“runner’s knee”). What we know is that with ACL or MCL surgery or even with minimally invasive arthroscopy procedures, biomechanical instability can result in a lack of performance for athletes. Even when ACL or MCL repair is successful, patients often report that they still suffer from pain and a loss of flexibility and are just unable to reach their desired performance levels in sports and athletic activities.

Regenerative Orthopedic Medicine for Rebuilding Knee Stability and Performance
By using highly targeted regenerative orthopedic medicine treatments that might include stem cell and platelet rich plasma injections (PRP) directly into the knee ligaments and tendons, it is possible to restore the knee to normal function. Growth factors in these regenerative injections facilitate the non-operative removal and repair of damaged tissue which allows stabilizing muscles to strengthen. As a result, you can often return to the normal range of motion and flexibility experienced before the knee injury occurred. These are same-day procedures done in as little as an hour causing minimal discomfort and virtually no down time.  Often patients experience decreased symptoms within one week but the full effect takes 2-3 months.

Drive the Body’s Power, Return to ‘Body Strong’

To get help for knee problems, restore strength, range of motion and stability or learn more about Regenerative Orthopedic Medicine treatments including stem cells and platelet rich plasma (PRP) injections, schedule a consultation with Daniel Southern, M.D. by calling 203-702-6629 or visiting, Google+,