Friends of Yimbo (FOY)Bwindi Impenetrable Forest Jennifer Hasan, DPM
Humanitarian Trip to Kenya is Life-changing for Robbinsville Resident
Submitted by Jennifer Hasan, DPM
Nervous excitement is the best way to describe the rush of emotions that I felt in October 2024 after accepting an invitation by the organization Friends of Yimbo (FOY) to join their humanitarian trip to Kenya in June 2025. My purpose was to provide podiatric medical care in Yimbo, an underserved village in the western part of Kenya.
FOY is a charitable organization devoted to educating and empowering populations in and around Yimbo. The organization was founded in 2007 by brothers Charles and Ben Odipo to carry on the legacy of their father Joseph Odipo. He was a visionary who founded the Muguna Primary School, the first in the region. What began as a single classroom built by villagers is now a thriving school with 470 students and 10 classrooms. In addition to education, FOY initiatives also include access to clean water, community health, and economic development.
I was introduced to Charles and Ben by a colleague, Dr. Maria Sopchede, who participated in the humanitarian trip in 2024 and inspired me to participate in 2025. Approximately every other year FOY organizes a 12–15-day humanitarian trip to the village of Muguna in western Kenya. The trip is considered to be rugged and rustic but it is also an opportunity to see and experience the side of Kenya that tourists don’t get to see.
The eight months of preparation for the trip involved countless phone calls, emails, texts, and Zoom meetings with the Odipo family, medical authorities in Kenya, and the travelers. Medical supplies were ordered, vaccines were administered, Kenyan and Ugandan visas were obtained, trip insurance was purchased, and flights were booked.
Finally, the day came on June 21 to board the 14-hour flight from New York to Nairobi and meet up with the other 13 volunteers who came from California and Canada.
Upon arrival in the village, we were met by several hundred students, teachers, faculty, and community members and treated to a program of speeches, presentations, and traditional dance. The medical camp took place over three days in several basic classrooms within small enclosures in the Muguna School. Two hundred seventy-eight patients were seen, including 80 podiatry patients. The patients were largely impoverished and presented with a variety of conditions ranging from acute and chronic wounds, congenital deformities, and infectious diseases.
The patients were gentle and kind. Many walked or rode moped taxis for several miles to be treated at the medical camp and I was humbled by their strength, resilience, and patience. To spend time in a community where most live on less than a dollar a day and lack basic necessities such as electricity and running water and yet are proud, resourceful, and happy offers a new perspective of one’s own life and challenges.
After five days in Yimbo our group split up to visit other destinations in Africa including Mount Kilimanjaro in Tanzania, Madagascar, and Uganda. I joined seven others for a once-in-a-lifetime experience in the Bwindi Impenetrable Forest in southwestern Uganda to see mountain gorillas in their natural habitat. After an eight-hour drive from Kampala we navigated through rugged terrain accompanied by a guide, trackers, security guards and porters to observe these gentle and majestic animals for one hour. Standing three feet away from a 400 lb. silverback gorilla was awe-inspiring moment that I will never forget.
The finale of the trip was a safari in the Masai Mara National Reserve in southwestern Kenya known for its high concentration of wildlife including the “Big Five” (lion, leopard, elephant, buffalo, and rhino). We saw all except the elusive leopard. We were also able to experience the Great Migration of wildebeests and zebras from Tanzania into Kenya which begins in July.
In the end, this was so much more than a humanitarian trip. The bonds of friendship made within the Friends of Yimbo and with my fellow travelers will last a lifetime. It was an honor and a privilege to experience the warmth and hospitality of the villagers who trusted me with their medical care. I would encourage others to come out of their comfort zone for this type of experience—and who knows…you just may see a leopard!
Dr. Jennifer Hasan has resided in Robbinsville for 15 years with her husband Kevin Greczek, and teenage sons Jacob and Adam Greczek. She is the Chief of Podiatry at Penn Medicine Princeton Medical Center. She has practiced podiatric medicine and surgery at Princeton Orthopaedic Associates for 22 years.
She would like to thank Dr. Maria Sophocles for introducing her to FOY and Princeton Orthopaedic Associates for their generous contribution of medical supplies for this mission.
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Improve Your Posture: Simple Steps You Can Start Today
Good posture means your head, shoulders, and hips line up with your spine. This helps your body work well and move with less pain. Small, steady changes can add up over days and weeks. This guide explains why posture matters, common reasons it slips, safe exercises, and quick ergonomic setup ideas you can use at home or work to feel better and move more easily.
Good posture helps distribute forces evenly across your joints and muscles. When posture is poor, some muscles take on extra work while other areas weaken, which can lead to neck, shoulder, or back pain. The encouraging part is that steady, small changes usually lead to meaningful improvements.
What This Guide Covers
What healthy posture looks like and why it matters.
Common causes of posture problems.
Easy daily habits, stretches, and strengthening moves.
Simple ergonomic changes for home and office.
When to seek clinical care.
What is Good Posture?
Good posture means your head, shoulders, and hips line up so your spine is supported and muscles can work efficiently. It doesn’t mean you must sit perfectly rigid. Instead, aim for balance: a neutral spine with relaxed shoulders and an engaged core.
When your posture is balanced, less stress sits on joints and soft tissues, and you’re less likely to develop pain from overuse or compensatory movement patterns.
Why Posture Matters for Everyday Comfort
Posture affects pain, breathing, and how you move. Slouching can make neck and upper back muscles work harder. It can also change how your shoulders and hips move, which may lead to recent or gradual pain.
Poor posture can increase neck, shoulder, and lower back strain
It can reduce your tolerance for standing or walking for long periods
Correcting posture helps with balance and reduces the chance of developing compensatory injuries
Common Reasons Posture Slips
Sitting for long stretches without breaks
Weakness in the mid-back, glutes, or core muscles
Tight chest or hip flexor muscles
Poor workstation setup or unsupportive shoes
Holding one-sided positions, like carrying a heavy bag on one shoulder
Daily Habits You Can Start Today
Set a timer to stand and move every 30 minutes
When sitting, keep your feet flat, hips level, and shoulders relaxed
Use a rolled towel or lumbar roll for lower back support if needed
Switch which hand you use for tasks that are one-sided, such as carrying groceries
Simple Stretches and Strengthening Moves
These choices are low-risk and can be done at home. Start gently and increase repetitions over weeks as you feel stronger. Evidence from major guidelines supports regular practice, with adults typically performing strengthening 2 to 3 days per week and stretches held for 20 to 30 seconds, gradually increasing as tolerated. (ACSM guidelines 2023)
Chin tucks: Slide your head back, keeping eyes forward to strengthen deep neck muscles. Do 8 to 12 reps. Safety: keep a neutral neck and avoid tucking the chin so far you feel pain or strain. If you have neck pain, numbness, or tingling, stop and consult a clinician. Frequency: 2–3 days per week.
Thoracic extensions: Sit upright and gently arch the mid-back over a chair back to improve upper spine mobility. Repeat 8 to 10 times. Safety: maintain a tall spine, do not strain the neck, and stop if you feel joint pain. Frequency: 2–3 days per week.
Glute bridges: Lie on your back, press hips up while squeezing glutes to build hip support. Do 10 to 15 reps. Safety: keep the spine in a neutral line, press through the heels, and stop if you feel sharp back pain. Frequency: 2–3 days per week.
Wall angels: Stand with your back to a wall and slide arms up and down to open the chest and strengthen the mid-back. Do 8 to 12 reps. Safety: keep head, shoulders, and butt against the wall; avoid arching the lower back. Frequency: 2–3 days per week.
Hip flexor stretch: Kneel on one knee and push hips forward to stretch the front of the hip. Hold 20 to 30 seconds each side. Safety: keep the pelvis level, avoid overarching the lower back, and stop if you feel pain. Frequency: 2–3 days per week.
Ergonomic Fixes That Help
Position your monitor at eye level to support a neutral spine and an ergonomic setup
Use a chair that supports the curve of your lower back
Keep frequently used items within easy reach
Try a sit-stand routine if you work at a desk
Choose shoes with good support for standing jobs
What Progress Looks Like and How Long It Takes
People improve at different speeds. Small changes can show up in a few weeks if you practice regularly. Bigger, longer standing posture problems take longer to improve and may need a tailored plan. A steady mix of simple strengthening moves, daily posture habits, and help from a clinician or physical therapist can help you move better and reduce pain.
Issue
Typical time to notice change
Notes
Minor slouching
2 6 weeks
Daily breaks and basic exercises usually help.
Moderate postural imbalance
4 6 weeks
Requires consistent strengthening and ergonomic changes.
Long-standing posture-related pain
2+ months
Often needs a tailored program from a clinician or physical therapist.
When You Should See a Clinician
Try the self-care tips for a week or two. See a specialist sooner if pain limits your daily activities, if you change how you walk or move to avoid pain, or if home measures don’t help.
Provider
What they help with
Primary care or sports medicine
Initial evaluation and recommendations for non-surgical care
Physical therapist
Hands-on treatment, personalized exercise programs, posture training
Physiatrist
Complex movement problems, chronic pain management, coordinate care
At Princeton Orthopaedic Associates, we assess the root cause of posture problems and work with you to build a practical plan. We focus on restoring function and helping you return to activities with less pain.
Getting Started: An Easy Plan
Set small goals: three short sessions per day of targeted exercises
Add movement breaks: stand and walk for a few minutes each half hour
Adjust your workspace: monitor height, seat support, and footwear
Track progress: note changes in comfort and ability to do daily tasks
If you need help customizing a program or you have persistent pain, schedule an exam so we can evaluate you and design a specific plan.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
Gout: Symptoms, Risks, Testing, and Treatment
Gout is a common type of inflammatory arthritis that causes sudden, intense joint pain and swelling. In this guide, you will learn what gout is, why it happens, who is at higher risk, how we diagnose it, and the treatments that help you feel better and prevent future flares.
What Is Gout?
Gout happens when uric acid builds up in the blood and forms needle-like crystals inside a joint. Your immune system reacts to those crystals, which triggers sudden pain, redness, heat, and swelling. The big toe is the classic spot, but gout can affect the midfoot, ankle, knee, wrist, fingers, and elbow.
How Gout Feels
Sudden, severe pain that often starts at night.
Redness, warmth, and swelling at one joint.
Extreme tenderness where even a bedsheet can hurt.
Stiffness and limited motion during and after a flare.
With long-standing gout, firm bumps under the skin called tophi can develop.
Why Gout Happens
Uric acid forms when your body breaks down purines, which are found naturally in your tissues and in certain foods. When production is high or your kidneys don’t clear enough uric acid, crystals can deposit in joints and surrounding tissues. Cold areas like the big toe are common sites for crystal formation.
Who Is at Higher Risk?
Age and sex: more common in men and after menopause in women
Family history of gout or high uric acid
Chronic kidney disease or reduced kidney function
Metabolic conditions: obesity, insulin resistance, high blood pressure, high triglycerides
Medications: diuretics for blood pressure, low-dose aspirin, cyclosporine, tacrolimus
Dietary factors: frequent alcohol use, especially beer and spirits, red and organ meats, certain seafoods like anchovies and shellfish, and sugar-sweetened beverages with fructose
When to Seek Care
If you notice a new hot, swollen joint or have repeated gout flares, seek care promptly from a clinician or urgent care provider. Early evaluation helps confirm that gout is the cause, guides fast pain relief, prevents infection or other problems, and protects the joint from lasting damage. A clinician will review your health history and medicines to choose safe, effective treatment and avoid drug interactions.
Severe joint pain with redness and warmth
Fever or feeling unwell along with a hot, swollen joint can signal a joint infection (septic arthritis). Seek urgent same-day medical evaluation to rule out infection before receiving steroid injections or NSAID-only treatment.
Recurrent attacks in the same or different joints
Hard nodules near joints or the ear rim that may be tophi
How We Diagnose Gout
During your visit, a clinician will look at the painful joint and review your overall health, symptoms, and medicines. The best way to confirm gout is to take a tiny sample of joint fluid and check it under a microscope for uric acid crystals. This test helps rule out infection and other problems that can look like gout.
Joint aspiration and crystal analysis when possible
Blood tests, including uric acid level, kidney function, and markers of inflammation
Imaging when needed: ultrasound can show a double contour sign, X-rays reveal long-term changes, and specialized CT may identify crystal deposits
Treating an Acute Gout Flare
Flares respond best when treatment starts early. The main goal is to ease pain quickly, reduce swelling, and lower inflammation while protecting the affected joint from more harm. Your doctor will tailor medicines to your health history and current medicines to ensure safety and effectiveness and help you return to daily activities.
Anti-inflammatory medicines such as NSAIDs, if safe for you
Colchicine, especially when started soon after symptoms begin
Corticosteroids by mouth or a targeted joint injection
Rest, elevation, and ice for comfort
Do not stop your long-term urate-lowering medicine during a flare unless your doctor advises it. Let us know at the first sign of a flare so we can tailor treatment to your health history and medications.
Preventing Future Attacks
If you have repeated flares, tophi, kidney stones from uric acid, or moderate to advanced chronic kidney disease, you may benefit from urate-lowering therapy. The aim is to keep your blood uric acid below target so crystals dissolve and flares fade over time.
Topic
Key Points
Who Should Start Urate-Lowering Therapy
2 or more flares per year, tophi, uric acid kidney stones, or chronic kidney disease stage 3 or higher
First-Line Medicine
Allopurinol is typically first choice. Start low and increase gradually. Febuxostat is another option if needed. In patients with established cardiovascular disease, febuxostat carries an FDA boxed warning for increased risk of cardiovascular death. Use only after shared decision-making, and consider allopurinol first. Allopurinol can rarely cause severe cutaneous adverse reactions. Consider HLA-B*58:01 testing in high-risk groups (e.g., Han Chinese, Thai, Korean patients with CKD, and African American patients) before starting therapy.
Other Options
Probenecid may help if kidney function is adequate. Pegloticase is reserved for severe, refractory cases. Less effective with moderate-to-severe CKD; avoid or use cautiously in patients with a history of uric acid kidney stones; review for drug–drug interactions.
Target Uric Acid
Under 6 mg/dL is the usual goal. Under 5 mg/dL may be used if tophi are present.
Flare Prevention When Starting Therapy
Low-dose colchicine or an NSAID is often used for several months to reduce flare risk during dose adjustments.
Daily Steps That Help
Maintain a healthy weight and stay active within comfort
Limit alcohol, especially beer and spirits
Moderate high-purine foods like red and organ meats and certain seafoods
Cut back on sugar-sweetened drinks, especially those with fructose
Drink water regularly and review medications with your doctor
Possible Complications If Gout Is Not Treated
Tophi that can erode bone and limit joint motion
Progressive joint damage and arthritis
Uric acid kidney stones
How Princeton Orthopaedic Associates Can Help
Our team evaluates the painful joint, confirms the diagnosis, and builds a treatment plan that eases pain fast and prevents future attacks. When appropriate, we can perform joint aspiration or an image-guided injection and coordinate long-term urate-lowering therapy with your broader care team.
If you think you're having a gout flare or you've had recurrent attacks, schedule an evaluation. Getting ahead of flares now helps protect your joints for the long term.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
Torn Meniscus: What It Is, How It Happens, and How We Treat It
Understand what a meniscus tear is, the symptoms to watch for, how it’s diagnosed, and available treatment options. Learn when it’s best to see a specialist and what recovery typically involves so you can make informed decisions about your knee health.
A torn meniscus is a common knee injury that affects the cartilage pads that cushion your thigh bone and shin bone. You may get one from twisting your knee during sports or from gradual wear as you get older. Symptoms and treatments vary, and we walk through what you can expect at each step.
Quick Facts You Should Know
Your menisci are C shaped cartilage pads that help absorb shock and stabilize the knee.
Tears can occur suddenly with a twist or develop slowly from degeneration.
Common symptoms include pain, swelling, catching or locking, and difficulty fully straightening the knee.
Treatment ranges from rest and physical therapy to arthroscopic surgery depending on the tear and your goals.
Young people often have traumatic tears from sports.
Older adults may have degenerative tears that happen with everyday activities.
Some tears can heal with nonoperative care; others need repair or trimming.
We focus on restoring function so you can return to the activities you enjoy.
The menisci are rubbery wedges of cartilage that sit between your femur and tibia. They help spread load across the knee joint, absorb shock, and add stability when you twist or change direction.
When a meniscus tears, the knee loses some of that cushioning. That can cause pain with activity, swelling, and catching sensations. Over time, untreated problems can change how the joint wears, which may increase the risk of arthritis for some people.
What a Meniscus Tear May Feel Like
Pain along the joint line, often on the inside or outside of the knee.
Swelling that can appear right away or develop over 24 to 48 hours.
A catching, locking, or a sense that the knee gives way.
Tenderness when pressing along the joint line.
Limited ability to fully straighten the knee.
Pain that increases with twisting or squatting motions.
Common Ways Meniscus Tears Occur
Tears usually come from one of two patterns. Younger people often tear their meniscus during a forceful twist, pivot, or tackle. Older adults may develop a tear from gradual wear as the cartilage weakens with age.
Traumatic injury during sports or a fall.
Twisting the knee while the foot is planted.
Degenerative changes that make the meniscus fragile over time.
Repetitive squatting or kneeling that stresses the cartilage.
How We Diagnose a Meniscus Tear
We start with a focused history and knee exam. Certain exam maneuvers help us identify likely meniscal problems, and we check for swelling, range of motion, and mechanical symptoms.
If we need to confirm the diagnosis or plan treatment, imaging such as MRI is often helpful because it shows soft tissue details. X rays can rule out arthritis or bone issues.
Treatment Options: What to Expect
Treatment depends on your symptoms, the tear type and location, your age, and your activity goals. We focus on relieving pain, restoring function, and protecting long term joint health.
Nonoperative Care
Rest, ice, compression, and elevation to control pain and swelling.
Anti inflammatory medication if appropriate and recommended by your provider.
Physical therapy to strengthen muscles around the knee and improve movement patterns.
Activity modification to avoid motions that make symptoms worse while you recover.
Procedures and Surgery
If symptoms persist or there is a mechanical block in the knee, we may recommend arthroscopic surgery. Two common approaches are meniscal repair and partial meniscectomy.
Meniscal repair aims to sew the torn pieces back together when healing potential is good. It preserves meniscus tissue and helps protect the joint long term.
Partial meniscectomy trims the damaged portion when repair is not possible. This often reduces symptoms quickly but removes some cushioning.
Typical Recovery Timelines
Recovery varies based on the treatment chosen and the tear itself. Below are common timelines to help set expectations.
Treatment
Usual Recovery
Notes
Conservative care
Several weeks to a few months
Many people improve with therapy and activity changes.
Partial meniscectomy
4 to 8 weeks for many daily activities
Return to sports may be faster but depends on rehab and surgeon guidance.
Meniscal repair
3 to 6 months
Requires protected rehab to allow healing of the repaired tissue.
When You Should See a Specialist
If your knee locks or you can not fully straighten it.
If swelling or pain does not improve with a few weeks of rest and therapy.
If you have persistent instability or can not return to your normal activities.
Who to see at Princeton Orthopaedic Associates
Specialty
When to Choose
Role
Sports Medicine
Acute injuries and nonoperative care
Diagnosis, rehab planning, and nonsurgical management
Orthopedic Surgeon (Knee)
Persistent symptoms or mechanical problems
Discuss surgical options and perform arthroscopy when needed
Physical Therapy
Recovery after injury or surgery
Hands on care and guided strengthening to restore function
Simple Steps to Reduce Your Risk
Keep leg muscles strong, especially your quadriceps and hamstrings.
Practice balance and agility drills to reduce awkward twists.
Use proper footwear and replace shoes when they wear out.
Warm up before activity and avoid sudden increases in activity level.
If you want help protecting your knee or recovering from a meniscus tear, schedule an exam with one of our specialists. We personalize care so you can get back to your life with confidence.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
