Weekend Warriors: How to Stay Active Without Getting Injured
Being a weekend warrior is fun, energizing, and empowering. Here are 7 key injury prevention tips to help you stay active — and stay safe.
June 24, 2025
Being a weekend warrior is fun, energizing, and empowering. Here are 7 key injury prevention tips to help you stay active — and stay safe.
Learn about AC joint injuries & separated shoulders, their causes, symptoms, and treatment options, from mild sprains to severe separations.
Learn how carrying extra weight impacts your bones, joints, and mobility. Discover expert tips and treatments from OrthoConnecticut for better joint health!
Recovering from orthopedic surgery requires more than rest and physical therapy; it calls for proper nutrition to aid in healing, reduce inflammation, and support the body’s rebuilding process. Here’s a guide on what to eat before and after surgery, including post-surgery meal ideas, foods to avoid, and tips for overcoming appetite loss. What To Eat Before Your Surgery Leading up to surgery, your body requires a well-balanced, nutrient-rich diet to strengthen your immune system, support tissue repair, and prepare for the physical stress of the procedure. A focus on these key food groups will optimize your body’s ability to recover quickly and effectively: Lean Proteins: Include chicken, fish, turkey, eggs, tofu, and legumes to support muscle repair and maintain overall strength. Protein is essential for tissue growth and recovery, setting a strong foundation for post-surgery healing. Whole Grains: Foods like brown rice, quinoa, oats, and whole-grain bread provide sustained energy throughout the day. They help stabilize blood sugar levels and provide fiber, which aids digestion—an important factor leading up to surgery. Fruits and Vegetables: Incorporate a rainbow of fresh produce like oranges, berries, spinach, kale, and bell peppers. These are packed with vitamins (like vitamin C), minerals (like potassium), and antioxidants that enhance immune function and combat oxidative stress. Healthy Fats: Avocados, nuts, seeds, olive oil, and fatty fish like salmon are rich in anti-inflammatory omega-3 fatty acids. These help reduce inflammation and support cellular health, preparing your body for recovery. Hydration: Don’t forget to drink plenty of water. Proper hydration is essential for cellular function, nutrient transport, and flushing toxins from your system. Iron-Rich Foods: Boost iron intake with foods like spinach, red meat, beans, and fortified cereals to support blood production and oxygen transport—key factors in recovery and overall energy levels. Probiotic-Rich Foods: Yogurt, kefir, and fermented foods
Medically reviewed by Teddy S. Wolfson, M.D. As women age, maintaining muscle mass, bone density, and overall vitality becomes increasingly important. Strength training, often overlooked in favor of cardiovascular exercise, is a powerful tool that can significantly impact health and longevity, especially for women over 50. As orthopedic specialists who focus on the musculoskeletal system and its care, we encourage everyone to consider strength training as part of their overall fitness routine. This blog explores why incorporating strength training into your lifestyle is essential and how it can transform your body and how it ages. Why Strength Training Matters for Women Over 50 1. Preserving Muscle Mass As we age, our bodies naturally lose muscle mass—a process known as sarcopenia. This decline can begin as early as our 30s, accelerating after 50. Strength training is the most effective way to combat sarcopenia. By regularly challenging your muscles with resistance exercises, you can slow down or even reverse muscle loss, helping to maintain strength, balance, and mobility. 2. Enhancing Bone Density Osteoporosis, a condition characterized by weak and brittle bones, is a significant concern for aging women. The risk of fractures increases with age, particularly after menopause, when the decline in estrogen levels accelerates bone loss. Strength training places stress on the bones, stimulating the production of new bone tissue. This process can help maintain or improve bone density, reducing the risk of osteoporosis and fractures. 3. Boosting Metabolism Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. As you build muscle through strength training, your resting metabolic rate increases, making it easier to manage your weight. This is particularly important for women over 50, who often experience a natural slowdown in metabolism due to hormonal changes. 4. Improving Joint Health and Reducing Pain There’s a common misconception
Medically reviewed by Jessica Morton, M.D. Joint replacement surgery is often performed to relieve chronic pain and improve mobility in individuals suffering from severe joint damage due to arthritis, injury, or other degenerative conditions. When conservative treatments like medications, physical therapy, and lifestyle changes fail to provide adequate relief, joint replacement can restore function and quality of life. By replacing the damaged joint with an artificial one, patients can regain the ability to perform everyday activities with less pain and greater ease. At OrthoConnecticut, we are committed to ensuring our patients are well-prepared for this significant step in their health journey. Here’s a comprehensive guide to help you prepare for your joint replacement surgery, making the process as smooth and stress-free as possible. Pre-Surgery Checklist: 1. Consultation, Preoperative Assessment, and Medication Review 2. Physical Preparation 3. Home Preparation 4. Plan Your Recovery 5. Day of Surgery Post-Surgery Care 1. Hospital Stay 2. Pain Management 3. Physical Therapy 4. Follow-Up Appointments 5. Technology as an Organizing Tool 6. Emotional Support and Well-Being Tips for a Successful Recovery Preparing for joint replacement surgery involves careful planning and a proactive approach to ensure the best possible outcome. The goals are to alleviate pain, restore function, and improve quality of life. At OrthoConnecticut, we are here to support you every step of the way. If you have any questions or need further assistance, do not hesitate to contact our team. For more information and resources, visit our website or schedule a consultation with one of our experienced orthopedic surgeons today.
Gardening is a joyful hobby that keeps us active and connected to nature. However, spending hours tending to plants can take a toll on our bodies if we don’t take care of them properly. To help avid gardeners stay healthy and pain-free, we’ve put together some simple stretches to incorporate into your gardening routine. 1. Overhead Side Reach Stretch: Stand with your feet hip-width apart and reach your arms overhead. Hold one wrist with the opposite hand and gently lean to the side. Feel the stretch along the side of your body. Hold for 15-30 seconds, then switch sides. 2. Touch Your Toes Stretch: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Slowly bend at the waist and reach forward, aiming to touch your toes or reach as far as you comfortably can. Let your arms hang loosely. Hold the stretch for 15-30 seconds, then slowly return to standing. 3. Alternating Forward and Backward Shoulder Circles Durability Exercise: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Slowly roll your shoulders forward in a circular motion, then switch to rolling them backward. Focus on loosening up any tension in your shoulders and upper back. Repeat this exercise for 10-15 repetitions in each direction. 4. Cat and Cow Stretch: Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips. Inhale as you arch your back, lifting your chest and tailbone towards the ceiling (Cow Pose). Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose). Continue to flow between Cat and Cow poses for 5-10 repetitions, moving with your breath. Incorporating these stretches into your gardening routine can help improve flexibility,
Medically reviewed by Dr. Michael Brand The rapid rise of pickleball, a fast-paced and exhilarating sport, has been remarkable. With its blend of tennis, badminton, and ping-pong, pickleball offers a unique avenue for recreation, athletics, and competition. However, like any physical activity, it comes with its share of risks, especially concerning bone, joint, and musculoskeletal injuries. Our orthopedic professionals recommend proper injury prevention techniques and treatment to avoid injury and maintain optimal health. The Most Common Pickleball Injuries Despite its relatively low-impact nature compared to other sports, pickleball can still lead to injuries, particularly in the joints and muscles. Common pickleball injuries include: Orthopedic Treatment for Pickleball Injuries Prompt evaluation and treatment are crucial for addressing pickleball-related injuries effectively. Orthopedic specialists play a pivotal role in diagnosing and managing these conditions. Here’s what patients can expect during their orthopedic care: Returning to Pickleball Safely: While the desire to return to the court may be strong, it’s essential to prioritize a gradual and controlled comeback. Light drills and gradually increasing intensity can help assess readiness and prevent re-injury. Communicating with your orthopedic physician or physical therapist allows for ongoing progress monitoring and adjustment of treatment plans as needed. Injury Prevention: What Doctors Wish People Knew About Preventing Pickleball Injuries Orthopedic doctors play a crucial role in treating pickleball injuries, and they often have valuable insights into preventing these injuries from occurring in the first place. Here are some key points that doctors wish people knew about preventing pickleball injuries: 1. Warm-Up Properly Doctors emphasize the significance of warming up before engaging in pickleball or any physical activity. A proper warm-up routine helps increase blood flow to the muscles, improve flexibility, and prepare the body for gameplay demands. Dynamic stretching, light cardio exercises, and joint mobilization techniques are essential to a good
Quadriceps tendon repair is typically needed for individuals who have sustained an injury or tear in the quadriceps tendon. Read on to learn more about general post op protocols, what the best sleeping options are post op, when one can expect to walk and exercise post op, as well as tips on speeding up recovery. The quadriceps tendon is a thick, strong tendon that connects the quadriceps muscles in the thigh to the patella (kneecap). This tendon is essential for normal knee function and allows for movements such as running, jumping, and walking. Quadriceps tendon injuries can be sustained due to a number of reasons, including: Individuals who may require quadriceps tendon repair often experience symptoms such as severe pain, swelling, difficulty walking or extending the knee, and a noticeable gap or indentation above the patella where the tendon has torn. Quadriceps tendon surgical repair is typically recommended for individuals who have significant tears or complete ruptures of the tendon. What does typical Quadricep tendon repair post op protocol look like? The postoperative recovery for Quadricep tendon repair may vary depending on the surgeon’s preferences, the extent of the injury, and individual patient factors. A general outline of a typical postoperative protocol for quadriceps tendon repair looks something like this: Immobilization Following surgery, the knee is usually placed in a hinged knee brace or a cast to protect the repair and promote healing. The immobilization period may last for several weeks, during which weight-bearing is restricted or completely prohibited. Ice and Elevation Ice therapy and elevation are commonly recommended to reduce pain, swelling, and inflammation. Ice packs or using an ice machine can be applied to the surgical site for 15-20 minutes at a time and elevating the leg above heart level can help in the early stages of recovery.
Cracking or popping your neck occasionally is generally considered harmless for most people. It is commonly associated with the release of gas bubbles within the joints, specifically the facet joints in the neck. This release of gas can create a cracking sound. However, cracking your neck excessively or forcefully may have potential risks and should be avoided. What are some of the reasons people crack their neck? People may crack their neck for various reasons, including: What are the benefits of neck cracking? Can Cracking Your Neck Be Bad? How Can OrthoConnecticut Relieve Neck Pain? It’s important to note that individual experiences may vary, and what may be harmless for one person could cause issues for another. If you experience chronic neck discomfort or feel the need to crack your neck frequently for relief, it is recommended to seek professional help. OrthoConnecticut’s orthopedic specialists and chiropractors can assess your condition, provide appropriate treatment, and guide you on safe and effective ways to manage neck-related concerns. Related Resources:
World Pediatric Bone and Joint Day is an observance held on October 19th each year. The day aims to raise awareness about pediatric musculoskeletal conditions, promote early detection and treatment, and emphasize the importance of bone and joint health in children. World Pediatric Bone and Joint Day focuses on various conditions affecting the bones and joints in children, such as fractures, growth plate injuries, scoliosis, developmental dysplasia of the hip, and other musculoskeletal disorders. The goal is to educate the public, healthcare professionals and policymakers about these conditions and their impact on children’s overall health and quality of life. Fractures The most common fracture among children is the distal radius fracture, also known as a wrist fracture. This type of fracture occurs in the area near the wrist joint, usually as a result of a fall onto an outstretched hand. Distal radius fractures are particularly common in children due to their active nature, involvement in sports and recreational activities, and the fact that their bones are still developing and are more prone to injury. Growth Plate Injuries Growth plate injuries, also known as epiphyseal plate injuries or physeal fractures, occur in the cartilaginous growth plates at the ends of long bones in children and adolescents. The growth plates are responsible for bone growth and development, and they gradually close as a person reaches skeletal maturity. These injuries typically occur in children and adolescents whose bones are still growing. The growth plates are weaker than the surrounding bone, making them more susceptible to injury. Growth plate injuries can happen due to various causes, such as trauma from a fall, sports-related activities, or accidents. Scoliosis Scoliosis is a condition characterized by an abnormal sideways curvature of the spine. When it occurs in children and adolescents, it is known as adolescent idiopathic scoliosis
Juvenile arthritis (JA) refers to a group of chronic inflammatory diseases that affect children and teenagers. An autoimmune condition, the exact cause of juvenile arthritis is not yet fully understood, but it is believed to involve a combination of genetic and environmental factors. It is important to work with a doctor to help guide you and your child through JA. The discussion of medication, pain management, physical activity, emotional support, and diet is critical to the overall well being of your child. It can seem overwhelming, but one of the easiest changes to make in the life of a child with JA is through food. Eating a healthy diet is important for any growing child, but children with juvenile arthritis (JA) face an additional challenge: Eating foods that promote growth and development and help quiet inflammation. Diet can play a role in managing the symptoms of juvenile arthritis. While there is no specific diet that can cure the condition, certain dietary choices may help reduce inflammation, support overall health, and improve symptoms. Here are some diet tips for managing pain in juvenile arthritis: Healthy eating should also be family-friendly. Eating to support a child with JA is good for the entire family, so avoid singling anyone out and ensure the entire family enjoys this healthy approach to nutrition and diet. Lastly, ask for help. It’s a great idea to work closely with a healthcare professional, such as a registered dietician in concert with your child’s rheumatologist, to help provide personalized dietary recommendations and guidance based on your child’s specific condition and needs. Related Resources:
Medically reviewed by Angelo Ciminiello, M.D. Yes, children can get shin splints. Shin splints, also known as medial tibial stress syndrome, can occur in children who engage in activities that involve repetitive impact on the legs, such as running, jumping, or playing sports like soccer or basketball. Shin splints can be a common source of discomfort and pain for young athletes, but with proper knowledge and proactive measures, they can be effectively managed. In this article, we will explore the symptoms, causes, diagnosis, and treatment options for shin splints in kids. By understanding these key aspects, parents, coaches, and young athletes themselves can work together to ensure a safe and healthy sporting experience. So, let’s dive into the world of shin splints and discover how to keep young feet moving with confidence and comfort. Symptoms of Shin Splints The symptoms of shin splints in children may include: If your child is experiencing symptoms of shin splints, it’s essential to provide them with adequate rest and avoid activities that exacerbate the pain. Applying ice packs to the affected area and using over-the-counter pain relievers can help reduce inflammation and discomfort. Stretching and strengthening exercises prescribed by a healthcare professional may also aid in recovery. Causes of Shin Splints Overuse and repetitive stress: Engaging in high-impact activities, such as running, dancing, and jumping, without proper conditioning and gradual progression can strain the muscles and tendons in the lower leg, leading to shin splints. Sudden increase in activity level: A rapid increase in training intensity, duration, or frequency can overload the muscles and tissues in the lower leg, increasing the risk of developing shin splints. Improper footwear: Wearing shoes that lack proper support, cushioning, or do not fit well can contribute to the development of shin splints. Inadequate shock absorption can increase stress
Recognizing the early signs of hip problems is crucial for timely intervention and effective treatment. The hip joint plays a vital role in mobility and bears a significant amount of weight, making it susceptible to various conditions. By understanding the initial signs, you can take proactive steps to address hip issues before they worsen. In this article, we will explore the common early signs of hip problems and the importance of seeking medical attention for accurate diagnosis and appropriate treatment. The First Signs of Hip Problems Recognizing the early signs of hip problems is crucial for early intervention and appropriate treatment. The hip joint is essential for mobility and bears a significant amount of weight, making it susceptible to various conditions. By understanding the initial signs, you can take proactive steps to address hip issues before they worsen. Common early signs of hip problems that you should be aware of are: If you notice any of these early signs of hip problems, it is important to consult a healthcare professional, such as an orthopedic specialist, for a comprehensive evaluation. They can perform a physical examination, order diagnostic tests if necessary, and provide an accurate diagnosis. Early intervention and appropriate treatment can help manage hip problems effectively, alleviate pain, and improve your quality of life. Where Do You Feel Pain if Your Hip is Bad? If you’re experiencing hip problems, you may feel pain in different areas associated with the hip joint. The location of the pain can vary depending on the underlying cause. One common area is the groin, where you may feel deep pain that radiates down the thigh or buttock. Additionally, pain can be felt on the outer side of the hip, known as the lateral hip, or in the buttocks. Some hip conditions may cause pain that
A hamstring strain, also known as a pulled hamstring, is a common injury that occurs when the muscles at the back of the thigh are stretched or torn. It typically happens during activities that involve sudden movements, excessive stretching, or forceful contractions of the hamstring muscles. The severity of a hamstring strain can range from mild to severe, affecting mobility and causing pain. Common causes of hamstring strains include inadequate warm-up, muscle imbalances, fatigue, and previous injuries. Factors like age, poor flexibility, and inadequate conditioning can also increase the risk. Recognizing the signs and symptoms of a pulled hamstring is important for diagnosis and appropriate treatment. 7 Signs of a Strained Hamstring A strained hamstring can be identified by several signs that indicate injury or damage to the muscles or tendons at the back of the thigh. Here are 7 key signs to watch for: 1. Pain One of the most common signs of a strained hamstring is pain in the back of the thigh. The intensity of the pain may vary depending on the severity of the strain. 2. Tenderness The affected area may feel tender to the touch. Gentle pressure on the hamstring muscles can elicit discomfort or pain. 3. Swelling In some cases, a strained hamstring may cause swelling around the injured area. The swelling may be localized or spread across a larger portion of the thigh. 4. Bruising If the strain is severe, it can lead to bruising around the hamstring muscles. The presence of bruising indicates internal bleeding or tissue damage. 5. Muscle Weakness A strained hamstring can result in muscle weakness, making it difficult to perform activities that require strength and power, such as running or jumping. 6. Limited Range of Motion The range of motion in the affected leg may be reduced. You
Osteoarthritis(OA) is a degenerative joint disease that results from the gradual breakdown of joint cartilage, which cushions the ends of bones and allows them to move smoothly against each other. As the cartilage wears down, bones may rub against each other, causing pain, stiffness, swelling, and other symptoms. OA can affect any joint, but it most commonly occurs in weight-bearing joints such as the hips, knees, and spine, as well as in the hands and feet. The exact cause of OA is not fully understood, but it is thought to be a combination of factors, including aging, genetics, previous joint injuries, and obesity. There is no cure for OA, but treatments such as pain management, physical therapy, and lifestyle modifications can help manage symptoms and slow the progression of the disease. In severe cases, joint replacement surgery may be necessary. The Four Stages Osteoarthritis is a degenerative joint disease that typically progresses slowly over time. There are generally four stages of osteoarthritis. Please note that not every person with osteoarthritis will experience all four stages, and the progression can be different for different people. Also, it’s always recommended to consult with a medical professional to determine the appropriate treatment options. Here are the signs and symptoms, diagnosis, and treatment options for each stage of osteoarthritis: Stage 1: Minor Signs and symptoms: Minor wear and tear in the joint with minimal symptoms, such as mild pain, stiffness, or swelling after physical activity. There may be slight joint space narrowing visible on X-rays. Diagnosis: Physical examination, X-rays, and MRI may be used to confirm the diagnosis and assess the degree of cartilage damage. Treatment: Treatment options may include lifestyle modifications like losing weight, exercising, and avoiding activities that put stress on the joint. Over-the-counter pain medications like acetaminophen or nonsteroidal anti-inflammatory drugs
If you’ve just had surgery, compression socks might seem like a small detail, but they can make a big difference in your recovery. Not only do they improve blood circulation and reduce the risk of blood clots, but they can also help alleviate swelling and discomfort. In this article, we’ll explore exactly what compression socks are, and some of the most common questions we get relating to wearing them after surgery. Let’s dive in! What are Compression Socks? Compression socks are specialized socks that are designed to improve blood flow in the legs by applying pressure to the lower limbs. In the medical field, they are commonly used to prevent and treat various conditions such as deep vein thrombosis, edema, and varicose veins. Doctors often recommend them after surgery because they help reduce swelling, boost circulation, and lower your risk of complications. Compression socks come in a variety of styles and strengths, and should be worn as directed by a healthcare provider. Most Common Questions About Wearing Post-Surgical Compression Socks: Why do I need to wear compression socks after surgery? Compression socks are designed to help improve blood flow and circulation in the legs. They do this by applying pressure to the legs in a graduated manner, with the most pressure at the ankle and gradually decreasing up the leg. This helps to push blood and other fluids back up toward the heart, reducing the risk of blood clots and swelling in the legs. Compression socks are often used by people who spend a lot of time sitting or standing, such as travelers, office workers, and people with varicose veins or other circulation problems. They can also be helpful for people recovering from surgery or injuries, as well as for athletes looking to improve their performance. How long will I
Elbow pain can be a frustrating and debilitating condition that affects people of all ages and activity levels. It can make even simple tasks like getting dressed or lifting objects difficult, and can severely impact a person’s quality of life. There are many different causes of elbow pain, ranging from overuse injuries to fractures and dislocations. In this article, we will explore some of the most common causes of elbow pain and their associated symptoms, as well as discuss some of the most effective treatments for alleviating elbow pain and restoring function to the joint. Whether you are an athlete dealing with a sports-related injury or simply someone experiencing chronic elbow pain, this article will provide you with the information you need to understand your condition and find relief. My Elbow Hurts When I Bend and Straighten It: What Gives? Elbow pain can cause difficulty when getting dressed, cooking, lifting and of course when playing racket sports. Because the elbow is a complex joint, made up of bones, muscles, ligaments (connecting the bones) and tendons (connecting muscles to bone), it isn’t always easy to determine what is causing elbow pain. Some of the most common causes for elbow pain are: 1. Tendonitis When the tendons in the elbow become inflamed, most often due to repetitive or overuse, the result is tendonitis. Tendonitis can cause pain that radiates from the elbow up the arm or down the arm, depending on which of the two tendons are affected. 2. Tennis Elbow and Golfer’s Elbow These conditions are also a form of tendonitis, resulting from overuse of the tendons in the arm. Tennis elbow is a result of inflammation of the outer arm, while Golfer’s elbow results in pain along the inner arm. These conditions are not restricted to those who play golf or tennis
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for individuals with disabilities:
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