Tips for Home Workouts During COVID-19

ShoreOrtho Sports Performance
& Injury Prevention Tips


A monthly
 series 
presented by:
Damon A. Greene, MD
Board Certified Orthopaedic Surgeon
Shore Orthopaedic University Associates

June 2020

 

As COVID-19 continues workout facilities have been temporarily shut down. This means that more and more people are turning to home exercise programs. Home exercise offers a great way to stay in shape and social distance. But what happens if you get injured at home. Keep reading to learn about a few common home workout injuries and steps that you can take to recover in your own home.

Common Home Workout Injuries:

If you have decided to lift weights increase or start running or even get that Peleton bike here are a few common injuries to look out for.

  1. Rotator Cuff Strain: This is a common injury which can be caused by many factors. Improper form or excessive weight progression or even excessive repetition. The deltoid may pinch the top portion of the rotator cuff against the collar bone. This often results in inflammation and swelling of the tendon causing pain.
  2. Sprained Ankle: A sprained ankle can occur anytime from running on uneven surfaces or even while preforming those at home HIT or Zumba classes. Common symptoms of this injury include pain and swelling and loss of range of motion.
  3. Shin Splints: Shin splints are one of the most common running injuries. This typically occurs from overuse or increase in training or improper footwear. Shin splints are caused by overloading the muscles tendons and bones of the lower extremity. Symptoms include throbbing, aching, or tenderness along the inside of the shin. The pain is often intense at the start of the run but goes away once the muscles are loosened up.
  4. Wrist Sprain/Tendinitis: A sprained wrist occurs when a ligament is forced to stretch beyond its normal range, or when the elastic fibers of the ligament are torn. They are often caused by a fall, such as onto an outstretched hand, or when the joint is bent forcefully or suddenly twisted

A Few Tips for at Home Injury Care.

After the injury you may experience pain, swelling, and bruising, as well as throbbing or a dull ache. Additionally, the injured area may also be tender to the touch or sensitive to movement. A popular acronym is R.I.C.E. which describes a method can be used at home when recovering from an injury:

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On-site X-ray allows Shore Orthopaedic to offer an alternative to visiting the ER or Urgent Care for orthopedic issues!

ShoreOrtho Sports Performance
& Injury Prevention Tips


A monthly
series
presented by:
Damon A. Greene, MD
Board Certified Orthopaedic Surgeon
Shore Orthopaedic University Associates

May 2020

The Covid-19 pandemic has affected and will continue to affect everyone.  As the weather improves and spring turns to summer more of us will be doing outside activities from home projects to bike riding. Orthopedic issues will continue to arise as accidents will unfortunately happen. Fractures and dislocations are serious injuries that require timely treatment. At Shore Orthopedic University Associates, we offer in office diagnostic X-ray and can treat your injury without you ever having to go to the emergency room or urgent care.  Our offices are taking the utmost Covid-19 precautions including a thorough screening process all while maintaining social distancing. As orthopedic surgeons we at Shore Orthopedic University Associates have an obligation to our community. If you or a loved one suffers an accident or is having continued pain, we are here for you. We also offer telehealth visits for urgent and non-urgent issues for all of our patients.

Dr. Greene is a local Ocean City doctor who is a Sports Medicine Fellowship-Trained, Board Certified Orthopaedic Surgeon.
He specializes in; acute and chronic ligament, tendon, or cartilage injuries to all major joints; primarily shoulders, elbows, knees and hips. He treats fractures surgically when necessary, but performs casting, bracing, and other non-operative treatments such as specialized injection therapies.

Requesting an appointment online

We Are Here and Ready To Care For You!

OUR OFFICES ARE OPEN

WE ARE HERE AND READY TO CARE FOR YOU!

If you have an appointment, please plan on arriving at your scheduled time.

If you are experiencing any fevers, chills, body aches,
cough, or other flu-like symptoms,
please do not come into the office with such symptoms.


Consider rescheduling with a
Telemedicine Appointment or cancel and wait until
you have recovered to
reschedule your appointment.
Thank you!

 

  • Same Day In Office Appointments Available
  • X-Ray & Fracture Care
  • Telemedicine Physician Appointments Available
  • Telemedicine Physical Therapy Appointments Available

Questions about your appointment?
Call 609-927-1991 #1

Questions or Concerns?
Call our Patient Relations Department
609-927-1991 ext. 171

COVID-19 Precautions For Patients Being Treated in the Office

We are closely monitoring the situation with COVID-19 and
taking preparations to ensure the health
and safety of our patients, staff and community.
It is our goal to continue to provide the same attention and
high-level of care to you during this time.

COVID- 19 Precautionary Measures Implemented:

  • Notice to patients posted at the entrance of each Shore Orthopaedic location, stating; if a patient feels ill with fevers, chills, body aches, cough, or other flu-like symptoms THEY SHOULD NOT ENTER THE OFFICE, but instead RETURN HOME and call to reschedule their visit for when they are feeling healthy.
  • Our phone operators are screening patient appointment calls, asking patients if they are experiencing any fevers, chills, body aches, cough, or other flu-like symptoms. If so, the appointment is not scheduled, but instead the patient is asked to wait until they have recovered.
  • Phone/Text appointment reminder messages state; “if prior to your appointment, you develop any fevers, chills, body aches, cough, or other flu-like symptoms, please reschedule your appointment and do not come into the office with such symptoms.”
  • All patients upon entering the building are directed to a hand washing station and being asked to wash their hands prior to checking in.
  • Surfaces that are touched by patients and staff are sanitized on an hourly basis. This includes, but is not limited to, counter tops, checking stations, shared armrests, bathroom doors and surfaces, patient doors, exam tables, radiology surfaces, height and weight station.
  • Patients are being asked to practice Social Distancing in the waiting room.
  • Staff is directed to STAY HOME and not come to work if they are feeling ill and are experiencing any fevers, chills, body aches, cough, or other flu-like symptoms. In addition, staff is also directed to follow Social Distancing practices.

 

5 Star Review for Dr. Zabinski!

My husband and I have been seeing Dr. Zabinski for years and could not be happier.

Dr. Zabinski has completed a number of surgeries on my husband and his results and recovery have been amazing!

I call my husband my Bionic man with help from Dr. Zabinski. I give Dr. Zabinski and his staff five stars today and forever!

Thank you,
Deborah Langlois

Dr. Greene discusses “UCL TEARS” (Tommy John Procedure)

ShoreOrtho Sports Performance
& Injury Prevention Tips


A monthly
series
presented by:
Damon A. Greene, MD
Board Certified Orthopaedic Surgeon
Shore Orthopaedic University Associates

March 2020

UCL TEARS (Tommy John Procedure)

Baseball season is right around the corner. So let’s take a few minutes and talk UCL (Ulnar Collateral Ligament) injuries.

UCL injuries are very common for throwing athletes and those that use their upper extremity frequently. There are two types of injuries acute and chronic. An acute injury can occur if too much stress is put on the elbow in one single incident which can cause the ligament to tear. A chronic injury typically occurs from repeated stress on the ligament. This causes the ligament to be stretched, frayed or torn.  The repetitive motion of throwing can cause small micro tears in the ligament which can result in rupture of the ligament. While everyone’s symptoms are different, patients who sustain a UCL injury will experience elbow pain, numbness, and swelling. Elbow instability will also occur. Some patients suffering from an elbow ligament injury may have trouble gripping items with their hands. Athletes will experience a loss of control with throwing and will not be able to complete a throw at full speed or strength. With an acute UCL injury there is typically a pop or tearing sound.

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