5 Tips for Avoiding Work-Related Injuries

5 Tips for Avoiding Work-Related Injuries

Let’s face it; the majority of our time in any given week is spent in the workplace. Both labor intensive and corporate jobs can result in various injuries and pains. In fact, the U.S. Department of Labor’s Bureau of Labor Statistics (BLS) reports that almost 3 million U.S. workers are injured every year. Stay safe and check out these 5 tips for avoiding work-related injuries.

Ask For Help

Overexertion is one of the most common workplace injuries. It can be caused by excessive pushing, pulling, lifting or throwing. Always make sure you have proper technique and training. For example, when lifting heavy objects, make sure to lift with your legs and not your back. To avoid sprains and strains to the lower back, listen to your body and don’t be afraid to ask for help or use a device to assist you.

Wear Proper Safety Gear

Whether it’s a hardhat, goggles or simply a seat belt, make sure to wear the appropriate safety attire for your environment. This simple step helps avoid receiving bruises, lacerations or worse due to being struck by an object or equipment. PPE, aka Personal Protective Equipment, is imperative. Even when wearing proper gear, make sure to not work or walk under heavy machinery while it’s being operated.

Watch Where You Are Going

Yes, this is something we are taught from a young age. However, oftentimes we become hyper focused on our to do list and can lose sight of where we are going or what we are doing. In some cases that caution sign or stack of textbooks piled up by your desk becomes invisible. Falling can cause serious damage to your body. So please, watch out!

Take An Exercise Break

We know what you’re thinking.   Who has time to exercise at work? Think of these breaks more as short intervals of activity simply designed to change up your routine. It is important to break up repetition in the workplace to avoid back, neck and shoulder injuries such as sprained or torn ligaments. Taking a break to walk to the copy room, stretch or stand will help relieve stress on your back, neck and shoulders.

Keep It Clean

Proper “housekeeping” can go a long way for injury prevention. A clean workspace is an easy way to prevent more serious health and safety hazards before they become a problem. Pick up and clean paper debris, clutter and spills before you take a spill yourself.

If you have experienced a work-related injury, it’s important that you report it immediately. Waiting too long to report a claim may not guarantee you workers’ compensation. However, whether you recently received the injury or are still feeling the effects of one weeks or months later, come visit us at our office, we may have a pain-relief solution for you.

If you have suffered a work-related injury, you can find help at our office. Call 806.350.BONE (2663) to book a consultation.

What You Need to Know About ACL Injuries

What You Need to Know About ACL Injuries

An ACL injury, or anterior cruciate ligament injury is a common sports injury that occurs when the knee suffers a sudden, violent twist or hard impact. The ACL is one of four ligaments that support and stabilize the knee. Its name is attributed to the “X” form or shape it creates around the knee.

Who Gets ACL Injuries?

People who play collision sports such as football, lacrosse, rugby, ice hockey or even soccer are most at risk for this sports injury. Women who play these sports are several times more likely to suffer an ACL injury as men. One reason for this is because a groove called the intercondylar notch, which is narrower in women than in men and doesn’t give the ACL as much room to move. Women’s hips are also proportionally wider, which affects how the knee is aligned. Their knees are also less rigid than men’s, which makes them prone to hyperextension.


An ACL injury causes immediate and severe pain if the ligament ruptures. You may even hear a “pop” if you experience it. The knee tends to swell up, lose its range of motion and can no longer support you. You may need to be carried off the field.

If this does occur, before anything else, perform the RICE procedure. This is an acronym for REST, ICE, COMPRESS and ELEVATE – which means the knee has to be rested, soothed with an ice pack, compressed and elevated above your heart. Once this has been completed, then you should come visit our Sports Medicine clinic. We can put you on the proper path for healing and recovery.


A minor ACL injury typically just needs rest to heal, and you might need to use crutches for a while until you can walk and jog normally. A rupture might need more extensive treatment, including physical therapy to return to athletic performance. Some exercises may include:

  • Exercises that strengthen the quadriceps
  • Core-strengthening exercises like the dead bug
  • Hip-hitchers
  • Box step-ups
  • Barbell squats to strengthen the lower limbs
  • Frankenstein walks


It’s true that ACL and other injuries are a risk in many sports, but there are things you can do to lower the risk. It’s important to make sure that your body is aligned with your knees, especially since if you’re a woman. Do exercises to increase the strength in your hips and upper legs to take some of the burden off the knees. These exercises include squats, walking lunges and other exercises to strengthen your core and improve your balance. Always warm up and stretch before a game.

Though an ACL injury is frightening, with proper treatment you should return to the game within a few weeks to a few months. Following the prevention tips will lower your risk of getting an ACL injury in the first place.

For more information on ACL injury treatments, call our office at 806.350.BONE (2663).

Fed Up and Tired of Stiff Joints?

Fed Up and Tired of Stiff Joints?

These days, many people find themselves experiencing stiff joints. Whether you’re struggling with stiff joints that produce knee pain, elbow pain, or some other substantive issue, now is the time to address and resolve the problem. Read on to learn more about stiff joints and what you can do to start feeling better now.

Common Causes and Symptoms

There are several factors that can lead to an individual experiencing stiffness in the joints. One is injury to the joint. For example, an inflammation or injury to a region like the bursae can generate pain. This pain can then limit joint movement and cause stiffness. Joint pain is sometimes referred to as arthralgia.

Another issue that can cause joint pain is disease of the joint. An example would be arthritis, which is a disease that causes stiffness and inflammation of the sufferer’s joints.

Some symptoms of joint pain include:

  • swelling
  • redness
  • tenderness
  • warmth
  • tingling
  • numbness

How to Alleviate the Problem at Home

While joint stiffness can be painful and inconveniencing, it’s important to know that there are a wide range of solutions for the problem. Some of them include:

Hot and Cold Therapy

Hot therapy is ideal for individuals who are suffering from arthritis pain. Warm baths and showers (especially when taken in the morning) can decrease stiffness in the joints. You might also use a heating pad or electric blanket in the evening to help keep the joints loose. Another method you might implement is cold treatments. These treatments could involve the use of a bag of frozen vegetables or gel ice pack. Applying the pack or bag to joints can generate quick relief for inflammation.

Lose Weight

Unfortunately, being overweight can make the pain experienced from stiff joints worse. This is because the excess weight puts pressure on the joints-especially the ankles, hips, and knees. Losing weight can help reduce this extra pressure, thereby decreasing the experience of pain.

Some other at-home remedies include:

  • light exercise
  • meditation
  • massages
  • herbal supplements

When You Should See a Doctor

If you experience infrequent or mild joint pain, you may not need to see a doctor. However, individuals who experience joint symptoms for three days or more should definitely consult with a physician. Also note that experiencing several episodes within a month is a clear indication that you need to obtain a diagnosis from a trained medical professional.

Don’t Delay – End Pain Today!

Whether you’re experiencing knee pain, shoulder pain, or some other form of discomfort, it’s time to do something about it. You can use some or all of the strategies outlined above to begin reducing pain now. However, if the pain persists, visit our clinic now to attain the precise, professional care you need and deserve. Contact one of our friendly front desk representatives at 806.350.BONE (2663) to schedule your consultation.

What Can I Do About Osteoarthritis Pain?

What Can I Do About Osteoarthritis Pain?

Osteoarthritis is a common form of arthritis that causes stiffness and pain in the joints. It can be difficult to control, but you can minimize pain and maintain a healthy lifestyle with proper treatment and pain management techniques.

What is Osteoarthritis?

Osteoarthritis is a type of arthritis that attacks cartilage, the rubbery material that cushions bone ends and absorbs shock in a healthy joint. It is sometimes referred to as degenerative joint disease and makes the cartilage stiff and less elastic, which increases the likelihood of cartilage damage. When the cartilage begins to wear away, it reduces its ability to function properly, and pain results as the tendons and ligaments in the joint stretch. Eventually, the cartilage may wear away enough that the bones in the joint rub against each other. Osteoarthritis can affect most joints in the body, but it is most common in the hands, feet, knees, hips, neck, and back.

Symptoms of Osteoarthritis

Common symptoms of osteoarthritis include:

  • Joint pain
  • Stiffness in the joint
  • Joint aching
  • Pain after periods of overuse or inactivity
  • Bony enlargements in the joint that may or may not be painful
  • Loss of joint motion

Coping with Osteoarthritis

Managing pain and increasing joint mobility are two of the main goals when dealing with osteoarthritis. The following pain coping strategies can be used to reduce joint pain.

Treatment for Osteoarthritis

  • Exercise: low impact exercises, such as walking, swimming, and bicycling, are a great way to reduce pain, strengthen the joint, and increase flexibility.
  • Weight control: extra weight puts additional stress on joints, so maintaining a healthy weight helps relieve osteoarthritis symptoms. Even losing as little as 10 extra pounds can take extra stress off your joints!
  • Hot and cold therapy: the application of heat promotes blood flow and circulation and the application of cold can reduce inflammation and swelling – both which help joint stiffness.
  • Massage: a massage may help increase blood flow and warmth, and is a great way to help you relax and find relief from the pain.
  • Joint protection: take steps to protect your joints, like wearing supportive shoes, alternating between sitting and standing, or wearing proper joint support.
  • Stretch: stretching helps increase range of motion in your joints.

Osteoarthritis treatment includes a number of approaches designed to control pain and improve joint function. For instance, we offer Alpha-2-Macroglobulin (A2M) for osteoarthritis and inflammation. This non-surgical treatment utilizes A2M protein molecules to inhibit the breakdown of cartilage. These protein molecules are found naturally within the body and attach themselves to destructive proteins in order to remove them from the joint. A2M ultimately boosts the natural healing process by stopping cartilage deterioration as well as support tissue growth to rebuild the structure and strength of the joint.

Always work with your doctor or an orthopedic specialist when seeking osteoarthritis treatment. If you are suffering from osteoarthritis, come by and see us. We can help you manage the disease and live a healthier life. Call 806.350.BONE (2663).

5 Steps for Preventing Overuse Injuries

5 Steps for Preventing Overuse Injuries

Every athlete should know what an overuse injury is. It’s important to their safety, health, and long-term performance. However, if you’re new to the game, we want you to know how to protect yourself and prevent any mishaps for occurring.

Overuse injuries from sports typically affect one or more areas of the musculoskeletal system. This may lead to:

  • Pain
  • Weakness
  • Tingling
  • Cramping
  • Swelling
  • Immobility
  • Limited motion

While there are effective treatments for these sports injuries, it is always better to take the preventative approach. Here are five steps to preventing an overuse injury:

Step 1: Make Sure to Warm Up Before Playing a Sport

Use specialized warm-up techniques to prepare the body’s muscles, tendons and ligaments. Concentrate on preparing the group of muscles that are frequently used for your particular sport. But that doesn’t mean you should ignore the rest of your body! Learn your body and understand how other areas can incur an overuse injury.

Step 2: Wear Protective Gear While Practicing and Playing

Our clinic experts can help an athlete choose the right protective gear for a sport. Using items such as heel cups, arch supports, and customized shoe inserts can protect your feet from an overuse injury. Additional protective gear includes supportive and padded braces for the knees, ankles, or wrists.

Step 3: Consume a Healthier Diet to Strengthen the Body

If you aren’t consuming a nutritious diet, then you risk having weak bones and cartilage that are susceptible to damage. A nutritionist can help you plan a healthy daily diet that provides enough vitamins and minerals to keep the body in top-notch condition to avoid an overuse injury.

Step 4: Athletes Should Learn How to Move Their Bodies

In some cases, an overuse sports injury occurs because an athlete has poor body mechanics. We can help athletes learn how to move correctly while jumping, running or performing other motions. By using the body properly, you can prevent an overuse injury to a joint, muscle or bone.

Step 5: Athletes Should Listen to Their Body

It is important for our patients to listen to their bodies attentively if they participate in frequent physical activity. You know yourself the best, so it is up to you to reach out for help if it’s needed. Even if you suspect something is wrong – slight discomfort or a mild ache – it is important to protect your future athletic performance by requesting assistance from a professional.

Most overuse injuries occur several years after beginning a sport, but there are early signs of the problem long before there is serious damage.

If you are suffering from an overuse injury or suspect you have one, please come visit us for a consultation. Call 806.350.BONE (2663).