Stay safe this baseball season

Stay healthy this baseball season by using these exercise tips

February marks the return of baseball with players reporting to their spring training camps. It’s also about time for the lower-level teams to begin practicing for the upcoming baseball season.

After a long winter, it can be an adjustment for players to get back in the routine of throwing a baseball, especially if your child has been participating in another sport or took a season off. This adjustment could spur injuries whether it be pulled muscles, ligament injuries or contusions.

As noted by, the U.S. Consumer Products Safety Commission reported more than 414,000 baseball-related injuries in the United States in 2010. That number only includes those who were treated in hospitals, doctors’ offices or emergency rooms. More than 282,000 of those injuries were to players 18 years old or younger.

The most common injuries in baseball are mild soft tissue injuries. These injuries are the muscle pulls, ligament injuries, cuts, and bruises. The repetitive nature of the sport can also cause injuries to the shoulder and elbow.

What should you do before you play?

For players, the American Academy of Orthopaedic Surgeons (AAOS) recommends you have a pre-season physical exam. Doctors will be able to determine any potential medical problems, such as asthma, allergies, heart, or orthopaedic conditions.

It’s also important for players to warm up and stretch before any activity.

For coaches, knowing first aid is vital for recognizing and treating common injuries. Coaches should also know where they can find a telephone and a cardiac defibrillator in case of an emergency. Knowing the rules and encouraging safe play is also vital to keeping players injury-safe.

It’s also important to know the guidelines for youth baseball in terms of how many pitches can be thrown and which type of pitches, according to age. The USA Baseball Medical & Safety Advisory Committee recommends the following pitch count limits:

Age Max.
8 – 10 50 75
11 – 12 75 100
13 – 14 75 125
15 – 16 90 2 games / week
17 – 18 105 2 games / week

For more information on how to stay safe this baseball season, click here.

If you have suffered an injury playing baseball, please seek immediate care. If it isn’t an emergency, please visit Missouri Orthopedics & Advanced Sports Medicine for care and treatment.

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Proper shoes, training can keep you injury-free this basketball season

Basketball injury prevention at Missouri Orthopedics & Advanced Sports Medicine

Although basketball isn’t as physical of a sport as football, it still carries a large risk of injuries throughout the season.

As noted by, there are two forms of basketball injuries – acute/traumatic and overuse.

Acute or traumatic injuries occur due to a sudden force, or impact, such as a fall or a stumble. Overuse injuries occur over time due to stress on the muscles, joints and soft tissues without proper time to heal.

According to a study of high school basketball players by the National Athletic Trainers’ Association (NATA):

  • 22% of all male basketball players sustained at least one time-loss injury each year.
  • 42% of the injuries were to the ankle/foot
  • 11% hip and thigh
  • 9% knee
  • Sprains were the most common type of injury (43%).
  • General trauma was the second most common type of injury (22%).
  • 60% percent of the injuries occurred during practice highlighting the need to warm up and strap for training.
  • 59% of game-related injuries occurred during the second half of the game, which identifies fatigue as a predisposing factor.

How can you prevent getting injured during the basketball season?

Physio Works suggests warming up thoroughly prior to playing a game or training, ensure you have excellent core control, speed, strength and agility, wear supportive basketball shoes with skid-resistant soles, use good technique, and check the court for slippery spots or debris before playing.

Click here to learn more about the most common basketball injuries.

At Missouri Orthopedics & Advanced Sports Medicine, we specialize in treating a variety of orthopedic injuries and chronic conditions for patients of all ages. We also evaluate and treat work related injuries.

Give us a call today (314) 567-5850 to let us get you back to full health.

The Bright Side of an Injury

The Positive Side To Injuries


An injury can be a huge setback for any athlete or fitness enthusiast, but is it the end of the world? Absolutely not! At Missouri Orthopedics, we understand that you want to get back to your normal routine as soon as possible, but we also want you to know that there may be benefits to your injury.

Bari Lieberman from Refinery29 wrote an article entitled “Why I’m Glad I Broke My Ankle.” During her story, she explains how she ended up breaking her ankle during a laser tag game. She was devastated that she would not be able to perform her workouts that she claims she was “addicted” to. She used exercise to relieve stress and to take a break from the demands of being a senior in college.

While her ankle was injured she could no longer perform her usual workout routine, the same workout routine that she had been doing since she was in high school. Although she was mobile, she could not get on an elliptical or a treadmill and that was her go to start of exercise. Instead of completely throwing in the towel on fitness while her injury healed, Lieberman decided to compromise and try something new. She began using a rower. During this new workout she discovered that she was being challenged much more during this than she had been for some time on her cardio machines. Even after her injury was healed she kept exploring different types of exercises that would challenge her. She says being injured opened up her eyes and now she is getting more from her workouts.

Your doctor or your PT should talk with you about what you can and cannot do while recovering from your injury, but Bari Lieberman’s story is one to keep in mind. Take your injury & go with it, see the positives that it can bring and embrace them!

Youth Sports: Avoid Overuse & Prevent Osteoarthritis


Dive head first into the right of passage of 2014 youth sports!


Playing a sport is a a right of passage when you are a child, but today, youth sports are starting younger and getting more competitive than ever before. It is estimated that 30 million children and adolescents participate in sports each year and 70% of children between the ages of 5 and 17 will play at least one team sport. The peak ages of sports participation is between 13 and 14 years old. There are many health and social benefits to sports, but there are also problems, including sport-related injury which can have a long-lasting impact. In fact, 3 ½ million children and teens will visit the emergency room with a sports-related injury annually.

But aren’t sports supposed to be healthy? Yes, but they should be approached with caution and it should be kept in mind that sports are supposed to be fun. Along with an increase in youth sport participation there also appears to be an increase in pressure to be highly competitive. As a result, kids are playing one or more sports year round, ignoring pain, and minimizing injuries to “get back in the game.” This makes them more vulnerable to both overuse and impact injuries.

What does all of this overuse and injury mean to young, developing bodies? Injury during youth sports can increase the risk of knee, hip and ankle Osteoarthritis in adulthood. In fact, the risk of developing Osteoarthritis of the knee following an ACL injury is 50%.

Osteoarthritis (OA) is a painful disease that effects more than 27 million Americans. It is the leading cause of disability in the US and the most common type of arthritis. By age 40, 90% of all people will have some level of OA in their weight bearing joints. OA occurs when the cartilage that acts as a cushion around the joint becomes thinner and rougher causing the bones to eventually rub against each other.

Being overweight, age, family history, being female, and damage to tissues secondary to sports or other injury are all factors that contribute to the development to OA. Though there are several risk factors that contribute to OA, managing the intensity of participation in sports and preventing sports injuries as much parents can, goes a long way.

It is the responsibility of parents and guardians to keep the young athletes grounded and remember that sports are a healthy form of exercise and a great way to learn about teamwork. Having fun and staying fit is where it should begin and end. There are certainly many talented youths who can go far in their sport and have many doors open because of it, but not at the risk of their health and well being.

• Exercise is certainly a preventative factor in OA. It is the sports injury that increases risk. Keep in mind that soccer, football, weight lifting, and rugby carry the highest risk for knee injury particularly among female athletes.
• Exercise regularly but avoid REPETITIVE stress on the joints. Alternate between a few different sports if you’re going to play all year long. Focus on proper technique in sports and cross-training.
• Collectively take 10 weeks off of all sports each year.
• Listen to your pain and take time to recover from injury or strain. Pain is your body’s signal that you are overdoing it. Previous joint injury is a common cause of OA because the improper alignment that results from injury wears away at the cartilage once sports resume. Make sure you seek proper treatment and allow for a full recovery before returning to the sport.
• Realzie how important health & nutrition are. Being even 10 pounds overweight increases force on the knee by 30 to 40 pounds with each step taken increasing the risk of injury.

Staying active in sports is a great thing for our children and exercise prevents many health problems. Yet we need to be aware that some sports carry a greater risk of injury to joints than others. Knee injury prevention and proper medical management post-injury may go a long way in preventing the pain and debilitation of OA in the future.


Preventative Prehab

What is prehab and should I do it?

Although it seems like it may be, prehab isn’t just for professional athletes. For anyone who is active and wants to avoid injuries and the rehab that comes after them, prehab should be an essential part of your workout regimen.

From one individual to the next, the exact prehab plan will be different, but the ultimate goal remains the same: to improve the body’s overall function. At the center of prehab is a focus on enhancing core function, which will help to mitigate muscle imbalances and poor posture. Muscle imbalances can alter normal functions in the body, changing both the way joints are loaded and the mechanics of our movements. This can trigger a domino effect of compensations throughout the entire body since the body is one kinetic chain.

And this doesn’t only happen to the pros. “Sixty-five percent of injuries are caused by these imbalances and overuse, which are more apt to come from spending long hours sitting at a desk than from playing on a field,” says Shana Martin, a master trainer for ACE and TRX.

mo-orthopedics-sports injury-prehab-stretching

How to Prehab
The best prehab focuses on stability and mobility training for the entire body, with additional attention to injury-prone areas such as the shoulders, Martin says. Ten to 20 minutes of myofascial release (using a foam roller or massage stick) followed by a dynamic warm-up incorporating corrective exercises and an assortment of mobility-focused movements for the feet, ankles, hips, thoracic spine, chest, and shoulders can be quite beneficial, says Todd Durkin, C.S.C.S., owner of Fitness Quest 10 and author of The Impact Body Plan.

Once joint and postural integrity is gained or restored, you can shift to movement-based training centered around the five primary movement patterns: bend and lift movements (such as squats), single-leg movements (lunges), pushing movements (pushups), pulling movements (rows), and rotational movements (woodchops). These movements not only apply in the gym, they also translate to the things we do in everyday life, from climbing up the stairs at work to carrying a heavy bag of groceries to the car. Developing efficient movement patterns will ultimately decrease the likelihood of pain and injury.

For those with an existing injury that requires surgery, doing prehab under the guidance of a fitness professional can help you enter the procedure in the best possible shape so recovery goes more smoothly. “Often individuals will have conditions associated with orthopedic and/or cardiorespiratory issues that aren’t the direct reasons for the surgical intervention,” says Anthony Carey, C.S.C.S., founder of Function First in San Diego and inventor of the Core-Tex. “Addressing these conditions prior to a procedure minimizes the detrimental effects on the rehabilitation process while also enabling the supporting structures adjacent to the involved area to be functionally maximized to aid in daily activities during rehab.”

So, regardless of your training goals, current fitness level, activities, and preexisting conditions, prehab should be a part of your routine to help you maximize your workouts and remain injury-free while enabling you to live your happiest, healthiest, fittest life.

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