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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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.

 

Dr. Greene got me back to my old self!

Dr. Greene is a life saver!

I had been struggling with a bad lower back for over 6 months which was leading to other issues. After just one consultation, we came up with the perfect plan of rehab, exercise and a stretching program that got me back to my old self. At times I just wasn’t sure my body was going to bounce back, but Dr. Greene just kept telling me we were making progress and just to stay on the path.

In a matter of 6-8 weeks, I was back to 100% and now have a program I follow whenever I have a sore back and then the problems just don’t return. I’m surfing everyday and able to push myself with no worries because I know I’m in the best hands.

Thanks Dr. Greene!
– Matt Keenan

Damon A. Greene, M.D.

Shoulder Pain Keeping You Up at Night?

20150617-JW0A0179RT

Gene J. DeMorat, MD

The shoulder joint is capable of tremendous mobility to assist in the essential activities of everyday life. It relies upon a group of muscles, known as the rotator cuff, to ensure its function for overhead and lifting activities.

Unfortunately, the rotator cuff is commonly associated with injury. Such injuries may occur from a simple fall onto the shoulder or even from the accumulation of simple lifting events over our lifetime.

The most common symptoms are pain, weakness, and motion loss. Symptoms may develop suddenly or in a gradual onset. Symptoms that persist beyond a two week period, without signs of relief, should be evaluated by an orthopaedic surgeon.

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Frederick G. Dalzell, MD – Board Certified Orthopedic Surgeon

Frederick G. Dalzell, MD

Frederick G. Dalzell, MD – Board Certified Orthopedic Surgeon


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