ZANESVILLE – A pair of local doctors will discuss arthritis, heat exhaustion and revised concussion guidelines for high school athletes at two free seminars in Zanesville this month.

Dr. Steven H. Kimberly of Orthopaedic Associates of Zanesville will discuss arthritis at 6 p.m. Monday, April 22 on the second floor of the Orthopaedic Associates of Zanesville / Sports Medicine Zanesville facility at 2854 Bell Street.

Dr. James Gasparine of Sports Medicine Zanesville, will speak at 6 p.m. Wednesday, April 24 on heat exhaustion and the Ohio High School Athletic Association’s new regulations designed to protect young athletes from head injuries. His presentation will also be held on the second floor at 2854 Bell Street.

“Pain as a result of arthritis is one of our most common medical problems,” said Dr. Kimberly, noting that nearly 46 million Americans have arthritis. Dr. Kimberly, an orthopaedic surgeon with Orthopaedic Associates of Zanesville since 1995 added: “People tend to have a lot of questions about the disease and its causes and treatments. I want to help answer those questions.”

With warmer weather around the corner and the new concussion standards becoming effective April 26, Dr. Gasparine’s seminar will educate Zanesville residents about how to recognize and prevent two common conditions associated with sports and summer.

“We want to make sure parents, coaches and the community as a whole understand and recognize the signs of concussions and follow the proper protocols,” Dr. Gasparine said. “Heat exhaustion is also an important issue as summer approaches and we want to encourage anyone with questions to attend.”

Residents interested in taking part in either discussion are encouraged to reserve their spot by emailing sports@orthozane.com or by calling 740-588-1089.

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About Orthopaedic Associates of Zanesville and Sports Medicine Zanesville

Orthopaedic Associates of Zanesville and Sports Medicine Zanesville are full service, comprehensive, orthopaedic centers, with a mission dedicated to relieving pain and restoring an active lifestyle in each patient. Orthopaedic Associates of Zanesville and Sports Medicine Zanesville have a team of highly skilled, board certified orthopaedic surgeons and specialized health care professionals. For more information, visit www.orthozane.com or www.smzanesville.com.

Soccer moms and dads out there know it is tough to be in two places at once and it is even tougher to eat healthy on the run. As part of National Nutrition Awareness Month, we want to share some tips for how to make the right choices on the go, because diet and exercise are key to healthy bones and joints.

The Academy of Nutrition and Dietetics put together a list of 30 tips. Here are our 10 favorites:

• Pull the “pack-mule.” Make sure your purse, briefcase or backpack is always packed with snacks-on-the-go, such as: peanut butter and crackers, granola bars, a piece of fresh fruit or trail mix.
• Plan ahead and consider what options will be available. Choose carryout restaurants with variety to give yourself a better chance of picking a healthy meal.
• Practice portion control by ordering the regular or child-sized meal. The words “Biggie Size” are not your friend.
• Be picky when you order. It is okay to ask for a side salad instead of French fries or to order light mayo or sauces on the side.
• Limit alcohol consumption as it not only impairs your thinking and motor skills but also increases appetite.
• Add as many veggies as you want. Tomato, lettuce, peppers or other vegetables can add nutritional value to your sandwich.
• Share a regular order with a friend if you indulge in unhealthy food like French fries.
• Be weary of jumbo-sized breakfast foods like muffins and bagels. They can often contain more than twice the fat and calories of the regular size.
• Keep healthy lunch options in your desk, such as fruit, peanut butter, soup, or tuna.
• Plan your meals and track your food intake throughout the day. If a fast-food dinner is on the horizon, have a lighter lunch.

List courtesy of the Academy of Nutrition and Dietetics, with help from “Finding Your Way to a Healthier You,” the U.S. Department of Health and Human Services and the U.S. Department of Agriculture.

To see the full list of 30 healthy eating on-the-run tips, and more nutritional information, please visit the Academy of Nutrition and Dietetics website.

Keep in mind, these tips can help you lead a healthier life, but please click on this link for a list of foods specifically designed to strengthen bones and joints.

Sleep can affect a person’s mood, but did you know it could potentially affect his or her bones? A recent study conducted on rats shows that chronically inadequate sleep results in abnormal bone formation and abnormal marrow.

This fascinating study restricted the sleep of the rats for 72 days. Results suggest a lack of sleep depletes bone health. Considering nearly 25 percent of U.S. adults report insufficient sleep or rest at least 15 out of every 30 days, this could wreak havoc on our bones and overall health.

Sleep, like nutrition and physical activity, is critical to health. Fatigue and sleepiness reduce productivity and can lead to other serious health issues like heart disease, high blood pressure, obesity and diabetes.

The Mayo Clinic sets the following guidelines for sleep, by age group:

• Adults: 7-9 hours
• School-age children: 10-11 hours
• Toddlers: 12-14 hours
• Infants: 14-15

Are you getting enough sleep? If not, your bones could be paying the price.

No – We’re not talking about the Vanilla Ice chart-topper Ice Ice Baby. We are referring to R.I.C.E. – Rest, Ice, Compression and Elevation. R.I.C.E. is the proper first aid for sprains, strains, muscle pulls or tears and should be used as an immediate first aid measure. It is believed to relive pain, limit swelling and protect the injured soft tissue. Below, we breakdown the R.I.C.E. method of treatment:

R – Rest is crucial to protect injured muscles, tendons and ligaments from further injury and can promote proper healing.

I – Ice is synonymous with reducing swelling by limiting blood flow to the injured area. Never apply ice directly to the skin and avoid leaving it on longer than 20 minutes at a time. A cold pack, crushed ice bag or frozen bag of peas wrapped in a thin towel are all effective methods.

C – Compression also helps limit swelling and can reduce pain. The easiest way to compress an injury is to wrap with an ACE bandage.

E – Elevation, like ice, reduces blood flow and limits swelling. Try to elevate the injured area above the heart. For example, if you hurt your ankle, lie down and prop it up on two pillows.

The P.R.I.C.E. method also advocates “protection,” and is one of many treatments for common injuries. Our orthopedic surgery glossary is filled with terms and acronyms you need to know in order to stay healthy.

At Orthopaedic Associates of Zanesville, rehabilitation is an integral part of how we help you get back to doing what you love. Whether you’re an athlete, or just enjoy an active lifestyle, rehab promotes a quicker recovery. This week marks National Rehabilitation Awareness Celebration week, aimed to increase opportunities for the nearly 50 million Americans with disabilities and help those who are disabled live up to their full potential.

As a proud member of the American Physical Therapy Association, OAZ knows the importance of physical therapy (PT). In an earlier blog, we told you about MoveForward.com, a website devoted to answering PT questions. While rehab timelines vary, we can offer a 10-week outline of the post-surgery process called How long is rehab?

Our physicians are board certified, and OAZ is proud to have a talented team of physical therapists who work one-on-one with our patients. For more information on our physical therapy program, please call 740-454-3273.