Hank Ross, M.D. - Assistant Clinical Professor at NYU Hospital for Joint Disease. Specialties: Orthopaedic Surgery, Arthroscopic Surgery, Sports Medicine.
Operating as usual
shoulder knee ankle
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KNEE PAIN? MAKE IT BETTER
There are many causes of knee pain such as arthritis and trauma but the main cause of knee pain is chronic overuse. Come in for an exam and see what is really going on. Learn simple techniques creating healthy knees while continuing to live
an active lifesytle. New office hours AT 161 Willis Ave Mineola. Call for appointment 516-742-0034
Playing sports helps you stay in shape, teaches you how to organize your time, boosts friendships, and builds relationships with your peers and adults. Sports help teenagers live a more active life -- thus reducing their risk of obesity, diabetes and other serious health complications – and athletics affect teens mentally, socially and psychologically. Through athletics, you gain skills that can best be acquired on a court, track, or field.
Participating in sports improves your health in many ways. To be a good athlete, you must take care of yourself. This gets you thinking about what to eat and how to treat your body to achieve peak performance levels.
Strengthening your core is key to reducing injury risk and improving your fitness!
Millions of Americans struggle with lower back pain and it’s one of the top questions I get asked about. The problem of low back pain can usually be traced to not having a strong enough core. I’ve put together my top 5 exercises you can do to strengthen your core and lower back muscles to help prevent pain and injury.
1. Planks – the #1 core stabilization exercise
2. Cat and the Cow – Stretches the low back
3. V-ups – Strengthen the ab muscles
4. Swimmers – Stengthen the low back muscles
5. Rows – Strengthen the upper back muscles
Can you run a marathon but not touch your toes? You're not the only one. Many athletes push their muscles to the limit without balancing the strength with stretch. And there are no shortcuts when it comes to lengthening balled-up muscles. It just takes regular practice and patience.
Flexibility is a vital component of physical fitness as well as muscular endurance.
It has long been known that flexibility is a major component in the preventative treatment of muscle and tendon strains, but recently we have learned that increased flexibility could also prevent or reverse stiffening of arteries. Arterial stiffness often precedes cardiovascular diseases, so it seems that by simple stretching you can potentially lengthen your lifespan at the same time as your limbs.
The holidays are coming: now more than ever, we need to find ways to successfully burn calories and stay in shape!
High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat-blasting workout. It sounds too simple to be effective, but science doesn't stretch the truth. Read on for eight proven benefits of HIIT:
Burn More Fat:
Not only do you burn more calories during a HIIT workout, but the effect of all that intense exertion kicks your body's repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.
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Now that the cold weather is approaching, let's discuss the relationship between joint pain and cold temperatures:
The skies are clear blue, but your knee starts flaring up with pain. Could a storm be looming? You feel it in your bones, but is it just an old wives' tale? Or can joint pain actually predict weather changes?
Believe it or not, your weather forecasting might have some validity, thanks to the effects of barometric pressure changes on your body.
Pain worsens with damp, rainy weather but research has shown that it's not the cold, wind, rain, or snow - the thing that affects people most is barometric pressure. Barometric pressure is the weight of the atmosphere that surrounds us.
If you imagine the tissues surrounding the joints to be like a balloon, high barometric pressure that pushes against the body from the outside will keep tissues from expanding.
Furthermore, when people have chronic pain, sometimes nerves can become more sensitized because of injury, inflammation, scarring, or adhesions.
How Exercise Helps Arthritis Pain:
Arthritis pain naturally causes most adults to slow down and limit activity. Not exercising, however, can result in more problems. Recent research shows that over time inactivity actually worsens osteoarthritis pain, and puts adults at greater risk for eventual total loss of mobility.
Because exercise is painful for so many adults with arthritis, it may be hard to understand how exercise helps to actually relieve pain. First, exercise increases blood flow to cartilage, bringing it the nutrients it needs to stay healthy.
In addition, specific exercises will strengthen the muscles that surround your joints. The stronger your muscles are, the more weight they can handle. As a result, the bones in your joints carry less weight, and your damaged cartilage is better protected.
An injury to the posterior cruciate ligament requires a powerful force. A common cause of injury is a bent knee hitting a dashboard in a car accident or a football player falling on a knee that is bent.
Injuries to the posterior cruciate ligament are not as common as other knee ligament injuries. In fact, they are often subtle and more difficult to evaluate than other ligament injuries in the knee. Many times a posterior cruciate ligament injury occurs along with injuries to other structures in the knee such as cartilage, other ligaments, and bone.
An injury to the posterior cruciate ligament can happen many ways. It typically requires a powerful force.
-A direct blow to the front of the knee (such as a bent knee hitting a dashboard in a car crash, or a fall onto a bent knee in sports)
-Pulling or stretching the ligament (such as in a twisting or hyperextension injury)
Have you ever seen what your bones look like while you're doing yoga?
An "Easier" Surgery: Arthroscopy is a surgical procedure orthopaedic surgeons use to visualize, diagnose, and treat problems inside a joint.
In an arthroscopic examination, an orthopaedic surgeon makes a small incision in the patient's skin and then inserts pencil-sized instruments that contain a small lens and lighting system to magnify and illuminate the structures inside the joint. Light is transmitted through fiber optics to the end of the arthroscope that is inserted into the joint.
Arthroscopic surgery, although much easier in terms of recovery than "open" surgery, still requires the use of anesthetics and the special equipment in a hospital operating room or outpatient surgical suite. You will be given a general, spinal, or a local anesthetic, depending on the joint or suspected problem.
Overhand throwing places extremely high stresses on the shoulder, specifically to the anatomy that keeps the shoulder stable. In throwing athletes, these high stresses are repeated many times and can lead to a wide range of overuse injuries.
Although throwing injuries in the shoulder most commonly occur in baseball pitchers, they can be seen in any athlete who participates in sports that require repetitive overhand motions, such as volleyball, tennis, and some track and field events.
Most throwing injuries can be treated with arthroscopic surgery. During arthroscopy, the surgeon inserts a small camera, called an arthroscope, into the shoulder joint. The camera displays pictures on a television screen, and the surgeon uses these images to guide miniature surgical instruments.
Gentlemen: I am sure you are aware of the common injuries that come with playing Basketball. The fast-paced action of basketball can cause a wide range of injuries, most often to the foot, ankle, and knee. Sprained ankles and knee ligament tears are common. Basketball players are also at risk for jammed fingers and stress fractures in the foot and lower leg.
Here are several strategies that can help to prevent basketball injuries:
-Maintain fitness. Be sure you are in good physical condition at the start of basketball season. During the off-season, stick to a balanced fitness program that incorporates aerobic exercise, strength training, and flexibility. If you are out of shape at the start of the season, gradually increase your activity level and slowly build back up to a higher fitness level.
-Warm up and stretch: Always take time to warm up and stretch. Research studies have shown that cold muscles are more prone to injury. Warm up with jumping jacks, stationary cycling or running or walking in place for 3 to 5 minutes. Then slowly and gently stretch, holding each stretch for 30 seconds.
-Hydrate! Even mild levels of dehydration can hurt athletic performance. If you have not had enough fluids, your body will not be able to effectively cool itself through sweat and evaporation. Drinking an additional 8 ounces of water or sports drink right before exercise is also helpful.
Ladies - keep your feet fit!
-Routine foot and leg stretching exercises, such as rolling your foot over a tennis or golf ball or stretching your legs and feet before you get out of bed, can strengthen muscles and alleviate pain, especially as you age.
-After a long day of walking or standing (especially in those high heels), elevate your feet and legs to relieve pressure.
-Pay attention to changes in your feet. If you notice calluses, blisters or localized swelling after wearing certain kinds of shoes, consider changing your footwear choice (for now).
Fortunately, being fashionable doesn’t have to hurt! I offer the following tips for avoiding heavy bag related pain and injury:
-Rethink your purse, briefcase or backpack: pack lightly and only carry what is essential for the day. Do you really need to bring your laptop computer to and from work every night? Is it essential to transport a hard-copy of that 300-page report? Do you need to carry a large purse AND a briefcase? In general, your handbag should not exceed 10 percent of your body weight. This means a 150 pound person should carry no more than 15 pounds.
-Do not carry a heavy briefcase, tote or purse for long periods of time; if you must, wear your purse or bag over your shoulder (not in the crook of your arm which can strain the elbow muscles and joints) and switch sides often.
-Slinging a backpack over one shoulder does not allow weight to be distributed evenly, which can cause muscle strain.
Hank Ross, M.D.
Have you exercised today?
orthoinfo.aaos.org When people begin a new exercise program, they often push their bodies too far and put themselves at risk for injury. The common notion that exercise must be really hard or painful to be beneficial is simply wrong. Moderation is the key to safe exercise.
Menisci tear in different ways. Tears are noted by how they look, as well as where the tear occurs in the meniscus. Common tears include longitudinal, parrot-beak, flap, bucket handle, and mixed/complex.
Have you ever torn your meniscus? If so, what type of tear did you encounter?
Hank Ross, M.D.'s cover photo
The American Academy of Orthopaedic Surgeons (AAOS) believes the rewards of basic yoga outweigh the potential physical risks, as long as you take caution and perform the exercises in moderation, according to your individual flexibility level.
Do you practice yoga? If so, how often?
orthoinfo.aaos.org An increasing number of Americans are turning to yoga for exercise and relaxation, as well as relief of bone, joint, and muscle-related pain.
For those of you in New York City, I am also practicing at:
424 Madison Avenue, 9th Floor
New York, NY 10017
To schedule an appointment: (212) 813-2543
Welcome to my new page where I will be speaking to my fans, followers and patients about Orthopaedic Medicine, Arthroscopic Surgery and Sports Medicine!
Please share this page with your friends and colleagues. Thank you!
Hank Ross, M.D.
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