“Anterior Hip – It’s the Wave” Lecture Series with Dr. Dale Whitaker


Y Healthy Living “Talk with a Doc” with Dr. Timothy Hastings

Dr-Hastings-TWAD_version_white-bakcground-picTired of Tendonitis?

New treatment options for tendonitis

Tendonitis pain can affect athletes, joggers, people who have suffered injuries and people with osteoarthritis.

Is tendonitis keeping you from enjoying daily activities?

Dr. Timothy Hastings and Tim Burkhart, PT, from The Jacksonville Orthopaedic Institute review options to get rid of the pain.

YMCA membership is not required for participation. No cost to attend. Seating is limited so reserve your space now.

The Healthy Living Center in Ponte Vedra brings medically integrated programs from Baptist Health into the Y and makes these programs more accessible to the surrounding community. You don’t have to be a Y member to participate. Many of the health services are provided at no cost and more centers will open in the Jacksonville area soon

Visit the Y Healthy Living Center for more classes and events at this location.

Please Note: the physicians do not have access to your medical history and can only speak in general terms. You should always check with your personal doctor for specific health questions. If you do not have a personal physician and would like one please visit baptistjax.com .

Ankle Injuries Aren’t Just for the Sporty

Ankle injuries can happen to any of us, anywhere, anytime. All it takes is a twist or a turn at an inopportune moment at an inopportune place. There is pain and debilitation from the resulting sprain (damage to ligaments that have been stretched beyond their normal capacity and range of motion), strain (damage to tendons that have been stretched or pulled too far), or fracture (a break in a bone).

There are a number of causes of an ankle injury. They include the following:
• falling or tripping
• walking or running on an uneven surface that forces the ankle into an unnatural position
• twisting or turning the ankle
• rolling the ankle
• a sudden impact
• walking or running in high heels or other unstable shoes

So what’s a body to do? Here are some ounces of prevention that are worth pounds of cure…
• Keep your bones and muscles strong, increase flexibility, improve circulation, and reduce fatigue by walking regularly.
• Improve balance by doing balancing exercises.
• Maintain a reasonable weight or lose weight to get to a reasonable weight.
• Shoes are good friends when they are supportive and comfortable. Worn out padding, tread, or heels are signs that new shoes are in order. Be low-down and skip the stilettos. As much as the ladies do not want to admit it, the higher the heel, the more likely they are to experience an ankle twist or turn.
• Be alert about where you are walking or running.
• Stretch before and after you exercise.
• If you have already experienced an ankle injury, your ankle is weaker than it once was, so wear a supportive brace/splint or wrap your ankle to prevent a recurrence.
• Avoid rapid increases in any type of sport or exercise.
• Listen to your body! Pain is its way of telling you something is wrong.

If you believe that you have suffered an ankle injury, please schedule an appointment for a consultation at Jacksonville Orthopaedic Institute Beaches. One of our highly-skilled physicians will be happy to discuss your symptoms, make a diagnosis, and develop a treatment plan for you. Contact us today at 904-241-1204.

Happy Healthy New You Year!

Resolutions are typically made at the beginning of the new calendar year. And, typically, they are broken shortly thereafter. The resolution to have a safe and healthy life by being active and by exercising should be practiced every day of every year. Activity and exercise contribute to improvements in

• overall health;
• stamina and energy levels;
• fitness;
• quality of sleep;
• posture and balance;
• mood and mental health;
• muscle and bone strength;
• conditions that affect the joints;
• self-esteem;
• weight loss and weight control;
• stress levels; and
• the ability to perform everyday activities of an independent life.

It’s really a no-brainer. You have the ability and the power to make lifestyle choices that can result in life-long benefits. When you make the choice to follow an exercise regimen or simply to be more active,

• choose activities and exercises that you enjoy;
• join forces with a partner;
• set short-term, reasonable, and reachable goals that have measureable benchmarks along the way;
• post your goals to keep them top-of-mind;
• compete only with yourself;
• compare your performance with no one else’s;
• add variety to your plan;
• practice patience;
• talk to an expert or do some research about what you want to achieve and why; and
• always remember the reason you made this resolution in the first place.

The benefits of being active and fit are many. A major benefit is a reduced risk of injury. Aerobic (“with oxygen”) exercises strengthen and tone muscles, reduce chances of osteoporosis by stimulating bone growth, increase endurance, and reduce the risk of falling. Aerobic exercises are performed over a long period of time with moderate intensity. Anaerobic (“without oxygen”) exercises strengthen bones, protect and strengthen joints, yield growth in muscle mass, and improve the ability to move with quick bursts of speed. Anaerobic exercises are performed over short periods of time with high intensity and/or speed. Agility training improves the ability to maintain balance and control while changing direction as well as the ability to increase and decrease speed. Stretching exercises improve flexibility, posture, coordination, and balance.

Congratulations on resolving to achieve positive health outcomes through activity and exercise! If you have questions about what you can do become a healthier new you, contact us at 904-241-1204.

Be “Hip” About Hip Strains

A hip strain involves an injury to the muscles and tendons of the hip area.

Usually, the cause of a hip strain is an accident or traumatic impact to the hip that results in small tears in the muscle fiber or tendons. Previous injuries in the area, repetitive overuse, and insufficient warm up can bring about a hip strain.

A hip strain can result in pain felt directly over the injured muscle or tendon. Because the bones in the hip anchor muscles that are in the leg, across the abdomen, and in the buttocks, pain can also appear in other areas. Pain increases with activity. There may also be swelling, stiffness, tenderness, muscle spasm, bruising, or a partial/full loss or muscle strength or joint flexibility. Walking may be difficult in some cases.

When your injury does not improve with home treatments, or it is obvious that the injury is severe, it’s time to see one of the physicians at Jacksonville Orthopaedic Institute Beaches. A diagnosis will be made after a thorough exam that may include placing pressure on the injury area, x-rays, and performance of movements to determine limitations, stability, strength, and amount of pain. Magnetic Resonance Imaging (MRI) may or may not be needed.

Mild and moderate hip strains are treated with RICE: Rest, Ice, Compression, and Elevation. Avoiding activities that aggravate the condition is also recommended. Your JOI Beaches physician may prescribe the use of anti-inflammatory medication and crutches. Moderate hip strains may require additional measures including physical therapy, massage, and/or heat therapy. Severe strains usually require surgery and, afterward, rehabilitation. No matter how severe, hip strains need to be allowed to heal completely before normal activities are resumed.

If you believe that you have suffered an injury resulting in a hip strain, please schedule an appointment for a consultation at Jacksonville Orthopaedic Institute Beaches. One of our highly-skilled physicians will be happy to discuss your symptoms, make a diagnosis, and develop a treatment plan for you. Contact us today at 904-241-1204 or online at www.joibeaches.com.






If the Shoe Fits, Wear It to Prevent Hammer Toe

A hammertoe is a toe that has a tendency to stay bent at the middle joint. A muscle and ligament imbalance around the toe joint causes the middle joint to bend and become stuck in a claw-like position.

A toe that curls rather than buckles is also called a hammertoe. Any toe can become a hammertoe. Sometimes all toes become hammertoes because of peripheral nerve or spinal cord problems.

A flexible hammertoe can still be moved and straightened at the joint by hand. Because it is a mild, early stage of the problem, there can be more options for treatment. A rigid hammertoe occurs when tendons in the toe become rigid, pressing the joint out of alignment and making it immovable and extremely painful. Equally painful are the sometimes resulting corns or calluses. Surgery may very well be the only option. With both the flexible hammertoe and the rigid hammertoe, the sooner you receive treatment, the better the result.

The muscle imbalance that causes a hammertoe puts pressure on the toe’s tendons and joints, forcing the toe into the claw-like shape. It can be present at birth or can come about later in life due to arthritis, family history, foot and ankle abnormalities, or injuries, especially those caused by the frequent wearing of ill-fitting shoes. In fact, most cases of hammer toe can be prevented just by wearing properly fitting shoes that give the toes room enough to lie flat next to each other.

Some possible symptoms of hammer toe include the following:
• Corns on the top of a toe or calluses on the bottom of a toe
• Pain or discomfort in the middle of a toe joint, at the base of a toe, on the top of a toe, or in the ball of the foot
• A toe that curls down
• Cramping in a toe and possibly in the foot or leg
• Painful or difficult motion of a toe joint
• Problems finding comfortable shoes
Hammer toes can be very serious for people with diabetes and/or circulation problems. They should be seen by a physician at Jacksonville Orthopaedic Institute Beaches at the first sign of trouble in order to avoid serious developments.

After a diagnosis of hammer toe, your JOI Beaches doctor will work with you to develop a plan of treatment. Treatments include getting properly fitting footwear or using straps, cushions, corn pads, or splints to help relieve symptoms. Foot exercises may be suggested in an effort to restore or maintain the tendons’ flexibility. Severe cases of hammer toe might require corrective surgery to straighten the toe.

If you are noticing changes in one or more toes that could indicate hammer toe, please schedule an appointment for a consultation at Jacksonville Orthopaedic Institute Beaches. One of our highly-skilled physicians will be happy to discuss your symptoms, make a diagnosis, and develop a treatment plan for you. Contact us today at 904-241-1204 or online at www.joibeaches.com.

The Weather Outside is Frightful and so are Winter Sports Injuries!

Winter Sports Insurance Isn’t an Option- It’s a NecessityIt’s another North Florida winter.  Our beautiful climate as well as a great selection of indoor facilities allows us to participate in almost any sport, any time of the year.  But wintertime brings with it the need for speed, the quest for some snow, and a general desire to be “cool” in more ways than one.  The risk of injury is heightened as the temperature lowers.  Winter sports injuries are either cumulative due to overuse or acute due to trauma.  Cumulative injuries develop over time as a result of stress on muscles, joints, and soft tissues.  Acute injuries are the result of impact or sudden force.

The last time it snowed in North Florida enough to get out and play in it was during The Great Blizzard of ’89.  But that doesn’t stop the thousands of residents who pack up and take off for the North Carolina or Colorado slopes.  And since most of them are amateurs or recreational sports enthusiasts, they are subject to a number of injuries.  Let’s take a look at skiing/snowboarding and sledding/tobogganing…

  • Skiing and Snowboarding
    Dangerous terrain, lift accidents, falls, collisions, and personal factors cause traumatic skiing/snowboarding injuries.  Some possible skiing/snowboarding injuries include anterior cruciate or collateral(ACL) ligament injuries;   shoulder dislocations or fractures; shoulder separations; lower extremity fractures; spinal injuries; closed head injuries; and wrist, hand, or thumb injuries.

    Prevention is the key to reducing or eliminating skiing/snowboarding injuries.  Through instruction before getting on the slopes, beginners learn safe skiing/snowboarding techniques, the importance of good warm-ups and cool-downs, and the importance of properly fitted equipment.  Instructors are able to determine the correct ability levels of the skiers/snowboarders and will match them to the correct terrain.

  • Sledding and Tobogganing
    Most injuries while sledding occur as a result of hitting fixed objects or colliding with other sledders.  Some possible sledding/tobogganing injuries include sprains, strains, cuts, and fractures.  The most dangerous injuries occur to the head and neck.

    Sledding/Tobogganing injuries can be reduced or eliminated by following a few guidelines.  The sledding/tobogganing area should be free of obstructions.  The path should not cross water, streets, or drop-offs.  Since headfirst sledding/tobogganing is extremely dangerous, riders should always face forward.  Children should always wear helmets and have adult supervision.

For skiing, snowboarding, sledding, and tobogganing, common sense precautions of dressing appropriately, using protective gear and equipment that is in good working order, staying hydrated, being aware of changes in weather and other conditions, and adhering to rules, signs, and warnings are vital not only for you but for the safety of others.  Participants in these sports need to be in good physical condition, stay alert, and stop when they are tired or in pain.

If you or a family member has suffered an injury while participating in a winter sport, please schedule an appointment at Jacksonville Orthopaedic Institute Beaches.  One of our highly-skilled physicians will be happy to evaluate the injury and prescribe the best course of action to get you back in the game.  Contact us today at 904-241-1204 or online at www.joibeaches.com.


Sports Injuries in the Knee

The knee is a complex joint.  Because of the complexity of its parts, the ordinary person is susceptible to having a knee injury.  Normal use of the knees plus participation in sports increases the possibilities for injury.  Acute knee injuries happen suddenly and are extremely painful.  Chronic knee injuries are those that have developed and continued over time.  An acute injury might become chronic if not treated.  A chronic injury might be considered acute during a flare up or period of extreme pain.

Knee injuries in athletes may be caused by acute, traumatic injuries like a sudden fall.  Or they may be caused by chronic, repetitive overuse injuries.  Sometimes both factors play a role in the injury.  Chronic injuries may become acute because of a traumatic occurrence.

Some common knee injuries that may occur during participation in sports include:

  • ACL (Anterior Cruciate Ligament) injuriesThe twisting or pivoting motion that accompanies landing from a jump, slowing down when running, and rapidly changing directions may cause an injury to the anterior cruciate ligament, or ACL.  Football players and other athletes who wear cleats as well as basketball players and skiers are candidates for ACL injuries.  An ACL injury increases the chances of repeat injuries.  Surgery is a very likely treatment.
  • MCL (Medial Collateral Ligament)  injuriesA direct blow to the outside of the knee may cause an injury to the medial collateral ligament, or MCL.  Contact sports such as soccer and football are where athletes may see such injuries.  An MCL sprain often occurs when an athlete’s knee is forced inward by a hit on the outside of the knee.  In most cases, surgery is not necessary.
  • PCL (posterior cruciate ligament)  injuriesSimple missteps on a playing field or a blow to the front of the knee may cause an injury to the posterior cruciate ligament.  A PCL injury happens when the knee is impacted or twisted in such a way that it is bent the wrong way.
  • Cartilage Meniscus injuriesForceful injuries when direct contact occurs while cutting, pivoting, decelerating, or being tackled may cause a cartilage meniscus injury.  Meniscal tears sometimes occur when there is a ligament tear.  Surgery is usually necessary for a torn meniscus.
  • Kneecap/Patella painRunners knee, or patella pain syndrome or Iliotibial band syndrome, and jumpers knee, or patella tendonitis, are common kneecap conditions.  Runners knee occurs behind the kneecap where the kneecap tracks wrongly against the bone underneath causing kneecap pain or on the outside of the knee as the long tendon rubs over the bone on the outside of the knee.  Jumpers knee occurs below the kneecap.  Young female athletes may develop chondramelacia patella, a cause of pain under the kneecap.   Runners are candidates for these overuse injuries.  They develop over time and could be due to over training, improper running shoes, or poor foot biomechanics (how the structures of the foot work together to perform assorted functions).Young athletes are susceptible to experiencing dislocations or partial dislocations of the kneecap.  The athlete may feel something popping out of and then back in the joint.  Occasionally, the kneecap can be seen toward the outside of the knee.  In any case, the kneecap needs to be correctly repositioned as soon as possible.
  • Back of knee painOccasionally, a knee injury will cause the knee to produce too much fluid.  A Bakers Cyst develops and causes swelling behind the knee.  Relief for the uncomfortable nature of the cyst comes with successful treatment of the original knee injury.

When to Seek Medical Care

Pain and swelling in the knee may be indications of a mild knee joint injury.  If the pain or swelling persists, however, it is wise to make an appointment with one of our JOI Beaches orthopaedic doctors.  More immediate treatment is likely to be in order if a popping noise occurred or the knee gave out at the time of injury, if there is a visible deformity of the knee, if there is an inability to put weight on the leg, or if the knee cannot be moved.


The surgeons at Jacksonville Orthopaedic Institute Beaches employ various methods to treat the knee injuries of athletes.  For specific knee injuries, surgery may be required.  JOI Beaches surgeons will evaluate your condition and discuss treatment options with you before deciding on a treatment plan.

Fall Sports Are Back In Swing… And So Are Sports Injuries

soccer ballThe air is crisp, the leaves are falling, and the sound of cheering crowds and band music floats in the wind. Traditionally, fall sports are played from late August through early December. Unfortunately, fall sports are some of the most dangerous, causing injuries that can end the season in a matter of seconds. Fall sports injuries are either cumulative due to overuse or acute due to trauma. Cumulative injuries develop over time as a result of stress on muscles, joints, and soft tissues. Acute injuries are the result of impact or sudden force. Getting a pre-season physical exam to get a doctor’s clearance for participation is the first step to preventing injury for all fall sports.

Although most any sport can be play any time of the year because of indoor facilities, there are a few that are always associated with autumn. The most popular fall sports are soccer, football, track and field, and cross country. Let’s look at each one…

Soccer has been one of the fastest growing sports in the United States. An increase in popularity has meant an increase in soccer-related injuries. Some possible soccer injuries include ankle sprains; Achilles tendonitis; blisters; broken bones; concussions; delayed-onset muscle soreness; hamstring pulls, tears, or strains; heat exhaustion; iliotibial band syndrome; ligament injuries to the knee (ACL, PCL, MCL, LCL); muscle cramps; patellofemoral pain syndrome; plantar fasciitis; pulled or strained calf muscles; shin splints; sprains and strains; stress fractures; tendinitis and ruptured tendons; and torn knee cartilage.

The best way to reduce the chance of soccer injuries is to do everything possible to prevent them in the first place. Soccer players should follow the ACL Injury Prevention Program for Soccer Players, warm up properly, wear well-fitting cleats, use properly fitting protective equipment (shin guards), use correctly sized synthetic balls, be aware of field hazards, and use fixed goals whenever possible.

The contact sport of football is well known for the injuries it produces. Amazingly, most of the injuries actually occur during practice rather than during a game. Some possible football injuries include ankle sprains; Achilles tendonitis; blisters; broken bones; concussions; dehydration; delayed-onset muscle soreness; hamstring pulls, tears, or strains; heat exhaustion; iliotibial band syndrome; ligament injuries to the knee (ACL, PCL, MCL, LCL); muscle cramps; patellofemoral pain syndrome; plantar fasciitis; pulled or strained calf muscles; shin splints; shoulder dislocations; spinal cord injuries; sprains and strains; stress fractures; tendinitis and ruptured tendons; and torn knee cartilage.

Prevention is the key when it comes to reducing the chance of football injuries. Football players should warm up properly, use properly fitting protective equipment (mouth guard, helmet, pads, braces), and use proper technique when tackling and blocking. In addition, team coaching staffs and officials should have a medical staff with an automated external defibrillator (AED) at games and practices, give immediate attention to and remove from the practice or game any player who exhibits signs of a concussion, and strictly enforce all rules and regulations.

Track and FieldTrack_and_Field
Track and field injuries tend to be due to repetitive use and lack of treatment. They are usually not severe at the onset but become worse over time. Some possible track and field injuries include blisters; chondromalacia(runner’s knee); compartment syndrome; iliotibial band syndrome; microscopic stress fractures; muscle strains; patellar tendinitis; Osgood-Schlatter disease; plantar fasciitis; scrapes and burns from falling; shin splints; sprains; and tibial stress syndrome.
There are various steps that track and field athletes can take to reduce injuries. Track and field athletes should stretch, warm up and cool down properly, wear shoes appropriate for their event(s), and participate in individual event training and conditioning programs that concentrate on strength, endurance, and flexibility. Special attention should be given to the nutritional needs of the endurance athlete.

Cross Country
The highest rate of injury for all school sports is found in cross country running. Teens are especially affected due to the fact that their bodies are still developing. Muscles and joints in the hips, ankles, knees, and feet are where most running injuries occur. Some possible running injuries include ankle sprains; Achilles tendonitis; blisters; delayed-onset muscle soreness; groin pulls; heel spurs; hamstring pulls, tears, or strains; iliotibial band syndrome; muscle cramps; overtraining syndrome; patellofemoral pain syndrome; piriformis syndrome; plantar fasciitis; calf muscle pulls or strains; shin splints; sprains and strains; stress fractures; and tendinitis and ruptured tendons.

Cross country injuries can be reduced by taking preventative measures. All runners from novice to elite should wear the correct shoes, replace footwear when needed, warm up properly, cross train, avoid overtraining, and increase distance, intensity, weight lifted, and duration of exercise no more than ten percent each week.

There is one more important group involved with fall sports… the Cheerleaders. This group of athletes does not always get credit for athleticism. Cheerleaders have to condition and train just as hard as soccer, football, track and field, and cross country athletes do in order to prevent injuries. Their intricate and highly athletic stunts are spectacular. So are the possible injuries. They include broken bones, cuts, head injuries, spinal injuries, sprains, and strains. Practice and performance should be done on cushioned surfaces while using proper technique and proper spotting.

If you or your student athlete has suffered an injury while participating in a fall sport, please schedule an appointment at Jacksonville Orthopaedic Institute Beaches. One of our highly-skilled physicians will be happy to evaluate the injury and prescribe the best course of action to get you back in the game. Contact us today at 904-241-1204 or online at www.joibeaches.com.

Meteorology 101: Your Joints and Seasonal Changes

fall leavesDo your toes tell you when it’s going to rain? Can your knees predict a drop in the temperature? If so, you are not a freak of nature, but rather a normal human being with arthritis or joint pain. And, you are not alone. Many Jacksonville Orthopaedic Institute Beaches patients who suffer from joint pain or arthritis believe that their pain is influenced by the weather. Now that the change of seasons from summer to fall and from fall to winter is upon us, the resulting cooler to cold, wet weather may contribute to pain in your joints.

Research has been conducted, but the jury is still out due to conflicting results. Here are the theories:

• Drops in temperature associated with cooler and colder weather may cause joint pain.
A 2007 study at Tufts University found that each ten-degree drop in temperature brought about an increase in arthritis pain. Researchers found that joint fluid thickness was changed by colder temperatures, thus causing pain. Johns Hopkins Health Alerts reported on another study in Argentina. Patients with fibromyalgia, osteoarthritis, or rheumatoid arthritis felt more pain on days when the temperature was lower. It may be that an increase in pain in colder weather is due to a drop in a person’s pain threshold.

• Changes in barometric pressure may cause joint pain.
The 2007 Tufts University study found that increases in barometric pressure had an effect on knee pain. The Argentina study found that increases in pressure affected patients with rheumatoid arthritis and fibromyalgia. It also found that drops in pressure contributed to hand pain in women. It is possible that drops in air pressure cause body tissues to expand. If this is the case, tissue that is already inflamed would swell even more to cause an increase in joint pain.

• Damp weather may cause joint pain. The Argentina study found that patients with osteoarthritis or rheumatoid arthritis were affected by an increase in pain when the humidity was high. As the weather gets colder and damper, it is less likely that people with arthritis or other joint pain issues will be getting the exercise that is needed to help alleviate arthritis and joint pain.

So what’s a body to do? It’s not as complicated as one would think. Simply taking a proactive approach to maintain joint health is perhaps the most effective course of action.

• Eat healthy. Foods that reduce inflammation, stop cartilage loss, and soothe pain are preferable. Include foods that are rich in omega-3 fatty acids, Vitamin C, Vitamin K, and high-fiber whole grains.

• Move it, move it, move it! Exercise helps lubricate the joints. Low-impact aerobics are easy on the joints. Weight lifting builds muscle that helps support joints. When the weather won’t cooperate, there are plenty of indoor options, including heated pools.

• Check with your JOI Beaches physician about taking supplements. Some of them may interfere or react badly with prescription or over-the-counter drugs.

If your joints are starting to tell you what the weather will be like before the local meteorologist does, please schedule an appointment for a consultation at Jacksonville Orthopaedic Institute Beaches. One of our highly-skilled physicians will be happy to discuss your pain and ways to ensure that the weather doesn’t impact your lifestyle. Contact us today at 904-241-1204 or online at www.joibeaches.com.

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