And, what’s not good for the body is not good for the spine. “Unhealthy lifestyle habits, like poor nutrition or smoking, cause the body to degenerate from the inside out,” says Dr. Russo. Spinal degeneration occurs naturally from the aging process but can be accelerated by making damaging life choices.

If you manage your entire person through diet and exercise, the spine will reciprocate. “The spine is the foundation for the arms and legs,” says Dr. Russo. When the back is strong, the body is properly supported, and injuries are more easily prevented.

Job-related activities also have an effect on your wellbeing — especially jobs that keep you seated for long periods of time. According to Dr. Russo, here are three easy ways to keep your spine and body pain free throughout the workday:

1. Get up and walk — On lunches, breaks, and if possible, to and from work. It’s an easy habit that makes all the difference.
2. Bring your computer screen closer — Especially if you’re experiencing neck and shoulder pain, you may be hunching over to see better. Bring the monitor in and up to balance the head on the neck.
3. Sit in a supportive chair — Use a pillow if you have to. The idea here is to make sure your spine is aligned normally.

If you’re already experiencing back pain, how much is too much? “Minor, persistent back pain or aches that last more than two weeks should be evaluated by a primary care doctor,” advises Dr. Russo. “If it’s something more serious — like loss of function, numbness, tingling — that is an emergency and deserves to be evaluated right away.”

Treating back pain can vary, but Dr. Russo typically recommends physiotherapy, along with limited amounts of medication, if necessary. Physiotherapy — like strengthening the core and cervical muscles, stretching, and aerobics — is administered by a physical therapist and designed to alleviate back pain to promote both healing and injury prevention.

“Rarely do people get enough calcium throughout the day,” says OAM nurse practitioner and orthopaedic bone specialist Tammy Beckett. In fact, most of her patients take in only a third of the daily calcium their bodies require.

Our bones continue to grow and develop until they peak at around age thirty. After that, it’s all bone maintenance or loss. Beckett states, “As we get older, most people stop drinking milk and eating calcium-rich foods, because we just don’t think about it anymore.”

Food, not supplements

Could you take a daily calcium pill and stop worrying?

“Calcium supplements have been associated with such things as kidney stones,” says Beckett. “To be safe, try to get your calcium from foods. Also, food provides a variety of vitamins and minerals that supplements just don’t offer.”

Calcium isn’t the only contributor to strong bones. It takes an army of vitamins and minerals working together. “Boron helps calcium stick to the bone; vitamin C helps collagen to form within the bone,” says Beckett.

Beckett’s rule of thumb: “Focus on a Mediterranean-style diet: fruits, vegetables, and fish. That’s what I teach all my patients.” On your next trip to the grocer or farmer’s market, look for foods rich in these vitamins and minerals:

Calcium – dairy, spinach, broccoli, salmon, sardines

Boron – prunes, almonds, raisins, dried apricots

Magnesium – legumes, spinach, artichoke, tuna, halibut

Vitamin K – dark green, leafy vegetables

Vitamin C – citrus fruits

Vitamin D – Also called the “sunshine vitamin,” the best natural source of vitamin D is the sun. Since we don’t get abundant sunshine in Michigan, Beckett advises her patients to take a supplement — an exception to the rule. Check with your physician first before taking any supplements.

It’s not just your diet

Five factors affect bone health: nutrition, genetics, hormones, medications and of course, exercise. Any weight-bearing activity — like walking, jogging, or weight-lifting — that stretches the bone to work against gravity is a good thing.

“Weight-bearing activities stimulate the release of natural growth hormones that will activate your bones to want to be healthy. Also, the physical stress on the bones will help them calcify more,” Beckett explains.

As we get older, building flexibility and core strength are just as important as bone strength in order to prevent fractures. “We’re more likely to fall and become injured when we can’t change positions quickly and maintain our balance.”

Not only are frail bones at a higher risk of fracture, but they take longer to heal. And, you may not know how weak your bones are until you break them. Beckett’s best advice: “Protect your bones now.”

Dr. Agnew’s fellowship study was at the University of Washington in Seattle, and he completed his orthopaedic surgery residency at the Medical University of South Carolina. Dr. Agnew performed his graduate studies and internship at Tulane University and received his undergraduate degree from the University of South Carolina Honors College. An active member of more than a dozen orthopaedic organizations, Dr. Agnew provides editorial assistance to the Journal of Trauma and belongs to the Phi Beta Kappa Society.

Join us in welcoming Dr. Agnew to OAM! If you would like to schedule an appointment to see Dr. Agnew, please call 616.459.7101.

According to OAM physical therapy director, Jeffery D. Regan, “Research cannot definitively say one protocol is best.” He prefers the old-fashioned way: warm up, stretch, run, cool down, and stretch again.

warm up
A low grade warm up initiates the cardiovascular system and prepares muscle fibers, ligaments, tendons, and joints to work at a higher level. A good rule of thumb is to “get the heart rate up to the point of having a little sweat,” says Regan.

stretch (before and after)
There are two kinds of stretches—static and dynamic—both of which should be performed and often get ignored by runners. A good static stretch is held for about 1 minute and targets major muscles: hamstrings, quads, hip flexors, IT bands, low/upper back, chest, and shoulders. A dynamic stretch involves large, exaggerated ranges of motion—like lunges or quicksteps—that activate joints and muscle groups that may not be reached from an isolated, static stretch.

cool down
“If you’re functioning at a very high level, a proper cool down is as simple as a fast-paced walk for 5-10 minutes,” Regan recommends. “Allow your body to get the lactic acid out of its system.”

But, proper running preparedness involves more than pre- and post-activity body prep.
Learning how you run and when you should run can be just as important for performance optimization and injury prevention.

foot type
Foot type affects how you run. “There’s all different types of feet, which affects how you land, how you strike, how you push off,” explains Regan. Knowing their foot type can help runners select the right equipment designed for their specific needs. “Overpronators typically have a more floppy foot, without much rigidity, and may have a harder time pushing off. Anti-pronation shoes or stability shoes are available for them. Whereas supinators have higher arches and tighter calves, and there are shoes built for them, too.”

cross-training
Many runners training for a long race will run everyday, slowly adding more distance over time. “While that is good,” says Regan, “you’re almost subjecting yourself to the possibility of an overuse injury, because you’re constantly using the same muscles, joints, tendons, and ligaments.”  Alternating other cardiovascular exercises—like swimming, biking or weight-training—with your running schedule may save you some pain down the road.

Here are three tips from Regan for a safe and healthy running season:

1. Get your feet and flexibility checked. “With a quick physical therapist evaluation, you can learn what your biomechanics look like, how your lines look, if you have hip drop, etc. This especially applies to new runners who are getting ready to train for something they haven’t done before.”
2. Hydrate, hydrate, hydrate. Flush your body with fluids over the last days leading up to the race.
3. Give yourself enough prep time. “Don’t go straight to the starting line expecting everything’s going to be okay. Go to the race with plenty of time to do a proper warm up. I don’t know many runners who are willing to spend 30-40 minutes warming up and stretching. But when they do, it always aides in the mechanics of how well you perform.”

25K starting line at the 36th annual Fifth Third River Bank Run in Grand Rapids, MI. (Courtesy of MLive.com)

Orthopaedic Associates of Michigan, the largest independent orthopaedic practice in the state of Michigan, is among 101 area businesses selected for best practices in human resources.  The company improved its rankings in seven of the 10 key performance areas when compared to 2012, ranking in the 90th percentile among comparable organizations for work-life balance and 73rd percentile for strategic company performance. OAM also had a strong ranking in the employee engagement and commitment category.

“We recognize that our employees are the driving force that makes OAM one of the top orthopaedic practices in the country,” said Mary Dale, director of clinical resources and human resources at OAM. “This recognition is reflected in the fact that the C-suite executives and physician owners look to HR when making long-term decisions that will affect the staff. It’s my job to work along side the staff, identify areas for improvement, offer opportunities for professional development and find ways to continuously improve processes and work flow for the staff.”

According to the MBPA, an independent research firm evaluates each company’s entry based on key measures in compensation, benefits and employee solutions; employee enrichment, engagement and retention; employee education and development; recruitment, selection and orientation; employee achievement and recognition; communication and shared vision; diversity and inclusion; work-life balance; community initiatives; strategic company performance and the “Best of the Best Small Business.”

“Profitability and stability are essential for businesses in today’s economic climate,” said MBPA President Jennifer Kluge. “Companies that recognize that their employees are the key to their success, achieve staying power. Our 2013 winners style their business standards to ensure employee satisfaction, and they set standards for every business to aspire toward.”

Selected companies will be honored by the MBPA on Thursday, May 2 at The Pinnacle Center in Hudsonville.

Congratulations to Doctors John Anderson, Mark Asperheim, David Bielema, Donald Bohay, Robet DeMaaagd, John Maskill – Look for them here

PRESS RELEASE

Orthopaedic Associates of Michigan Opens First-of-its-Kind Urgent,
Specialized Orthopaedic Care Program in West Michigan

OAM NOW gives patients a choice for timely, affordable and quality urgent orthopaedic care

GRAND RAPIDS, Mich. – Feb. 18, 2013 – All it takes is one sports injury or twisted ankle from a slip-and-fall accident to realize that receiving urgent, specialized orthopaedic care can be a long, painful and expensive process – until now.

Orthopaedic Associates of Michigan(OAM), Michigan’s largest independent orthopaedic practice, has launched OAM NOW, a new program dedicated to providing urgent, specialized orthopaedic care requiring no wait and no referrals. The program – which features extended hours
until 9 p.m., a dedicated triage nurse and on-site support services such as MRI and physical therapy – is the first of its kind in West Michigan.

“Almost everyone at some point will experience an orthopaedic injury, whether through a household accident or sports injury. The immediate question is: ‘Where do I go for help?’” said Dr. Jim Ringler, president of OAM. “Our goal with OAM NOW is to take out the guesswork and give people the timely, specialized treatment they deserve – even if it’s after 5 p.m.”

The concept behind OAM NOW is that if patients suspect they have an orthopaedic injury*, they can bypass a hospital ER or med center and see an orthopaedic specialist, even in the evening – saving time, cost and discomfort. OAM NOW patients will be seen promptly for urgent needs by one of OAM’s 30 fellowship-trained orthopaedic surgeons who specialize in specific areas of motion, including spine, joints, hands and feet. Patients can receive most diagnostic and treatment services for acute conditions on-site, including MRI and radiology, physical therapy, occupational therapy and custom splinting.

“Anyone who has been to an ER for an orthopaedic injury knows you get in line with people who have the flu and everything else under the sun, and you wait,” said Ringler. “Even if you are seen fairly quickly, you won’t meet a specialist until the next day or longer. Meanwhile, you have paid the high cost of an ER visit, and you are still in pain.”

The OAM NOW program, located at 2680 Leonard St., NE in Grand Rapids, gives patients access to OAM’s established specialized orthopaedic services, with the following convenient features:

• Evening hours: OAM NOW is open until 9 p.m. to treat after-hours urgent orthopaedic injuries, since many orthopaedic accidents
  happen in the evening.
• Triage nurse: OAM NOW has a full-time triage nurse reachable at 855-OAMNOW1 dedicated to answering questions, managing urgent orthopaedic injuries and scheduling urgent care visits.
• On-site support services: Most diagnostic and intervention services are available on site, including advanced diagnostic technologies such as MRI and radiology equipment, physical therapy, occupational therapy and custom splinting.

While it is the first of its kind in West Michigan, the OAM NOW concept follows a growing national trend where more than 50 orthopaedic practices have added urgent care programs in major metropolitan areas around the United States.

* Orthopaedic injuries usually consist of non-chronic sports injuries, back and neck pain, muscular pain, strains, sprains, pinched
nerves and fractures. OAM NOW is not available for chronic conditions, chronic pain, acute paralysis, missed appointments, second opinions or narcotic medication refills.

About Orthopaedic Associates of Michigan
Founded in 1935, Orthopaedic Associates of Michigan (OAM) is the largest independent orthopaedic practice in Michigan and one of the most comprehensive practices in the state. OAM is comprised of eight specialized centers of excellence, providing total orthopaedic care – from diagnosis, to surgical and nonsurgical intervention, to rehabilitation therapy and wellness. OAM has four convenient locations throughout Grand Rapids, Mich., including its main campus at 1111 Leffingwell Ave. NE. Visit www.oamichigan.com to learn more.

About OAM NOW
Orthopaedic Associates of Michigan (OAM) features OAM NOW, a program dedicated to providing urgent, specialized orthopaedic care requiring no wait and no referrals. The program features extended hours until 9 p.m., a dedicated triage nurse and on-site support services such as MRI and physical therapy and is the first of its kind in West Michigan. Visit www.OAMNOW.com to learn more.

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Take Your Time

Remember, moderation is the key to safe exercise. If you take off a month or two from exercising, don’t expect to pick up where you left off. Getting in shape takes time and it’s important to listen to your body to avoid injury.

Diet + Exercise = Success

Proper nutrition and exercise complement each other well. Staying on track with nutrition can be difficult, but it’s important to give your body plenty of fruits, vegetables, lean meats and water.

Warm Up

It’s important to prepare for an exercise even before stretching. You can do this with a few jumping jacks, breathing slowly and deeply, or slowly going through the motions of the exercise.

Stretch

Stretching can help decreases muscle stiffness and increases range of motion. Never stretch to the point of pain and always maintain control. After a hard workout, stretching the muscles will keep them loose to avoid post-workout aches and pains.

Safe Equipment

When exercising in cold weather, dress in layers that can be removed and wear comfortable, loose-fitting clothes that are light are better for releasing body heat. Use shoes that provide you with support and are not too worn. Make sure you know how to properly use a piece of exercise equipment before trying it out.

Multiple Exercises

When you work out you should try to incorporate cardiovascular, strength, and flexibility exercises to keep you from getting bored. This combination of exercises will also lessen your chances of injury.

Drink Water

Always have enough to avoid dehydration, heat exhaustion, and heat stroke. It’s a good idea to drink one pint of water 15 minutes before you start exercising and another pint after you cool down. Have a drink of water every 20 minutes or so while you exercise.

Cool Down

A good cool down should last twice as long as your warm up. Slow down and lessen the intensity of your exercise for at least 10 minutes before you stop completely.

Rest

Scheduling regular days off helps your body recover. Fatigue and pain are also good reasons to avoid exercising.

For questions or to schedule an appointment with an OAM physician, please call 616-459-7101 weekdays 8 am – 5 pm.