T
On the
DL
On the
DISABLED LIST
Dr. J.P. Simanis M.D., MPH, MSPH, FAAFP
tion medication to alleviate the pain, as well Tendons allow your joints to move. WalkOne Step at a Time How to Choose Your New Walking Partner as temporary bracing and physical therapy, ing, sitting down, reaching, even driving, are Walking with a pedometer makes it easier Pedometer prices and functions vary, so until their tendon injury heals on its own. activities that are controlled by your joints to stay onyour a healthy pathBecause tendons check onlinepatients reviews. Fentonexhausted recommends For other who’ve the a and thus tendons. basic, easy-to-use pedometer in the $20 range. typical treatments of rest, relaxation, preare so flexible, we often don’t consider the I return from morning pick up Just use it medication, to count steps, he says. Don’t obsess scription bracing and physical importance theymy have in ourwalk dailyand activities, the newspaper: “Baby boomers losing battle of over stepsimprovement per mile, calories expended or for even therapy, in pain and hope until we feel pain. theAs bulge,” the headline at me. “Tell me distance. thelifestyle pedometer to thefutile. waist of a normal,Clip active may seem a physician, I haveglares the opportunity Thosepants typessoofthat patients candidates to see it,” patients whoAt areage active and have it’s inare line with yourfor knee about I mutter. 47, with a slowing your PRPnot injections, which developed chronic overuse injuries. metabolism, I have to move more andWith eat less and off to the side. we talked about a few ago,sign: or possibly a new procedure chronic overuse injuries, patients to maintain fitness. I glance at mytypically little low- months A yield Although most people can called start FAST.walking, Simanis says to see a docexperience pain in upper tech fitness tendon friend clipped to my and/or pants—my simply alsowalking knownyou as Focused Aspiration of lower limbs,It which them from pedometer. shows may 3,919prevent steps. A good start torFAST, if during start to feel shortness Scar Tissue, is a minimally invasive proceengaging in activities previously performed to the day. of breath or notice an irregular heartbeat or dure, performed in a matter of 15 minutes. with ease. “Walking is a wonderful way to improve chest pain. And anyone with high-risk factors The diseased, damaged portion of the tendon Often, the first suggestions to alleviate heart pain problems check in with a phyone’s health and physical fitness,” causing may should be accurately identified a patient’s tendon pain include rest says and Juris for Simanis, M.D., board certified before undertaking via ultrasound, similar to strenuous viewing a exercise. baby in limited use of the affected limbphysician until the with pain sician CMH Sports and Occupational a doctor if you begin portion experiencing the “See womb. Once the damaged of the subsides. However, not all patientsMedicine are creClinic. “You Some are going to get a lot by knee, or otherviajoint pain that contintendonankle is identified ultrasound, a small ated equal. require the useofofbenefit prescripdoing 30 minutes of brisk walking most days ues or even worsens,” says Simanis. “I would of the week.” expect some sore muscle/joints initially for Just how much benefit? Here are the high- people who are sedentary and then decide to lights for your heart: lower blood pressure increase their physical activity. However, this levels, lower heart-disease risk, lower risk for should gradually improve and resolve as they blood clots, and increased levels of the heart- get used to the increased level of activity. Pain protective cholesterol called HDL. should not continue to persist and may be a At work, I avoid parking close to the sign of other medical conditions that may need entrance. That’s 560 extra steps a day. Later, I to be addressed or treated.” walk to Starbucks instead of drive: 1,800 steps Find Your Baseline, Then Boost By 20% (and one decaf, no cream or sugar, please). How would I know all this without my pedomYou first need to know your current activity eter? Simply and accurately, it shows progress level. For a week, wear your pedometer each SUPER SHWEIKI SPECIAL! m “Do what you dayw from rising to bed. toward my walking goal. K I. co EIgoing Wto .S H ww Pedometers are proven motivators, says normally do. This is very important,” Fenton 50 FREE MarkPOSTCARDS Fenton, author of “The Complete Guide says. Keep a log of your daily steps. At the end to www.SHWEIKI.com Walking for Health, Weight Loss and of the week, divide the total steps by seven. 4” X 6” Full Colorhost 2 sided of America’s Walking on Fitness” and This is your baseline. 10pt Gloss w/UV PBS. People who wear pedometers take about Now boost that total by 20 percent in week 2,500 more steps a day, one study found. (A two. For example, if your baseline is 4,000, mile is about 2,000 steps.) then aim for 4,800 steps in week two. Take that To get started, here’s all you need, Fenton total and increase it 20 percent in week three says: a pedometer, a pencil and some paper. (5,760 steps in the example), and so on until
H A S S L E F.R. E. E P R IN T IN G TO THE RESCUE
ultrasonic needle approximately the size of you average 10,000 steps a day, which meets a toothpick is guided into the tendon by the the national activity guidelines. The walk must ultrasound. Then, the debridement begins— be “Walk like you’ve got someplace thebrisk. diseased tendon is removed and the to go,” Simanis portion says. of the tendon is allowed undamaged To reach to heal on its your own. goal, look for “conscious exercise” especially Patientsopportunities, of FAST onlyFenton requiresays, a local foregoing car are when possible. Some ideas to anestheticaand fully awake throughout the course the procedure. Minimal pain is add steps toofyour day: involved; patients feel slightand pressure • Takemost public transportation get offata the site during the procedure, and the openstop or two early. ing •is Walk closedorusing a Band-Aid. Patients ride only a bike to do errands (and who have undergone the FAST procedure to help count “steps” while bicycling, tie your have been found to recover much more pedometer to your shoelaces). quickly (generally a few days to a few weeks) • Instead of driving kids to school, walk than those who opt for the typical invasive with them. surgical procedure. Volunteer dogback shelter walk the If•you’re readyattoa get to aand healthy, pooches. active lifestyle, please contact my office at • Do your own yard workanand wash your (417) 777-6161 to schedule evaluation. own car.
Members o pregame p in the Gold on Dec. 27 bases Trini
Keep Working at It It’s one of those days. I skip my walk and sit at my computer all day. In the evening, I flop on the couch. My pedometer tells no lies: only 4,570 steps all day. “People think they are furiously busy,” says Fenton. “But what are they doing? Sitting at a computer, in a meeting. That’s what a FULL pedometer shines a light on.” In a 2010 study, COLOR Americans averaged 5,117 steps a day, several thousand fewer than adults in Australia (9,695), 4” x 6” • 10pt Gloss Card Stock • UV one side Japan (7,168) and Switzerland (9,650). My commitment renewed, the next day I mow the back lawn after work. My trusty pedometer shows 3,477 steps. My heart is pumping! Gotta keep moving. My heart is counting on it.
5,000 POSTCARDS
Shweiki Ad goes here.
10,000 FLYERS
Please extend bleeds
FULL
2 for 1 COLOR For every 60 minutes of vigorous exercise, your life span byPaper two hours. 8.5” may x 11” increase • 70# Gloss
Scan Here To Get Our Crystal Clear Guarantees
1,000 MAGAZINES
Scan this code with your smartphone
OPI 12FREE OPI
QUOTE & SAMPLES www.SHWEIKI.com
FULL COLOR 8.5” X 11” • 16 pages • 60# Gloss Paper
Cassville 58-52 los