If you’ve been experiencing numbness, tingling, or pain in your wrist and fingers, you might be wondering if you have carpal tunnel syndrome. Carpal tunnel is a common condition that affects millions of people. It can significantly impact daily activities. Understanding carpal tunnel syndrome can help you take steps toward relief and prevention.
The Daily Struggle with Carpal Tunnel Syndrome
Living with carpal tunnel syndrome can be incredibly frustrating and disruptive. Simple daily tasks like typing, holding a phone, gripping a steering wheel, or even buttoning a shirt can become painful and difficult. Many people struggle with sleep due to tingling and numbness, waking them up in the middle of the night. Even work productivity can suffer, especially for those in jobs requiring repetitive hand movements, such as office workers, hairstylists, and factory workers. If you have hobbies involving heavy use of your hands, like crocheting, cooking, or playing an instrument, carpal tunnel syndrome can cause them to become challenging. Dealing with this persistent discomfort and unpredictability of symptoms can be frustrating and lead to fatigue, impacting your overall well-being and quality of life.
Carpal Tunnel Syndrome, What is It?
It's a pretty commonly known condition, but what is it? Carpal tunnel syndrome (CTS) happens when the median nerve, running from your forearm into your hand, becomes compressed at your wrist. This nerve passes through the carpal tunnel, which is a narrow passageway in your wrist that is surrounded by your bones and ligaments. This tunnel can become too narrow due to swelling or inflammation, and when this happens, it puts pressure on the median nerve, which leads to the symptoms accompanying carpal tunnel syndrome.
Symptoms of Carpal Tunnel Syndrome
Carpal tunnel symptoms often start gradually and may worsen over time, making it important to know the common signs.
Common signs of possible carpal tunnel syndrome include:
Tingling or numbness: This often affects the thumb, index, middle, and ring fingers, but specifically not the pinky. The sensation can also extend up the arm.
Pain or discomfort: It is common for many people to feel aching or burning pain in the wrist, palm, or forearm.
Weakness: If you have carpal tunnel, you might notice that your grip strength has weakened, making it harder to hold objects or perform fine motor tasks.
Nighttime symptoms: With carpal tunnel syndrome, your symptoms will often worsen at night, sometimes waking you up from sleep with a need to shake out your hands.
The gradual onset of carpal tunnel symptoms can sometimes make it more difficult to realize what might be going on. If you have some or all of these symptoms, we recommend seeing one of our orthopaedic hand & wrist specialists. Seeking a proper diagnosis will help you get set on the right treatment plan for you and relieve your discomfort.
Why you can trust us:
We have multiple highly specialized, board-certified, fellowship-trained orthopaedic surgeons.
We know that we serve people - actual humans - not random orthopaedic conditions. That drives us to compassionate care.
The world of orthpaedics is constantly evolving. Our orthopaedic surgeons are constantly evaluating new techniques, tools and methods to serve our community even better.
We provide outcome-focused treatment. We work with our patients to achieve their goals, all while developing custom treatment plans that fit our patient's lives.
Carpal Tunnel Syndrome Symptoms vs. Cubital Tunnel Syndrome Symptoms
While carpal tunnel syndrome and cubital tunnel syndrome share some similarities, they affect distinctly different areas and nerves. It can seem easy to confuse by name, but once you understand each condition, you can better determine which may be causing your pain.
Below is a quick comparison of the symptoms:
Cubital Tunnel Syndrome
Affects the ulnar nerve at the elbow
Pain radiates from elbow to hand
Symptoms include pinky and ring finger numbness
Symptoms may worsen with elbow flexion
Carpal Tunnel Syndrome
Affects the median nerve at the wrist
Pain typically radiates from wrist to hand
Symptoms include thumb and index finger numbness
Symptoms worsen with wrist flexion
Causes and Risk Factors
Carpal tunnel syndrome can be caused by anything that puts pressure on the median nerve.
Some common causes and risk factors include:
Repetitive hand movements: Frequent typing, using a mouse, or assembly line work can contribute to CTS by causing repetitive strain on the wrist and tendons, leading to swelling.
Wrist position: Holding the wrist in a bent position for long periods, such as when using a phone, sleeping, or driving, can increase the likelihood of nerve compression.
Medical conditions: Conditions such as diabetes, rheumatoid arthritis, thyroid disorders, and obesity can increase inflammation or fluid retention, which may contribute to carpal tunnel syndrome.
Injury or swelling: Fractures, sprains, or direct trauma to the wrist can lead to swelling and narrowing of the carpal tunnel, putting pressure on the median nerve.
Hormonal changes: Pregnancy and menopause can cause issues with fluid retention and swelling. Which increases the risk of developing CTS.
Genetics: It is possible to be genetically prone to carpal tunnel syndrome. Some people can simply be born with a smaller carpal tunnel. Having this smaller tunnel can make you more prone to nerve compression.
Work environment: Jobs that require forceful or repetitive hand movements, vibrating tools, or prolonged wrist flexion can heighten the risk of developing CTS.
If you suspect you have CTS, it's important to see an orhtopaedic specialist to evaluate your symptoms and condition. An orthopaedic hand doctor can accurately diagnose the condition and set you on the right path to finding relief.
What will an orhtopaedic hand doctor do to diagnose your condition:
Physical exam: Checking for tingling, numbness, and muscle weakness.
Tinel’s test: Tapping on the median nerve to see if it triggers tingling.
Phalen’s test: Holding your wrists in a flexed position to see if symptoms develop.
Nerve conduction studies: Measuring how well electrical signals travel through the median nerve.
Imaging: MRI or an ultrasound can create detailed images of the carpal tunnel, helping to confirm CTS and identify any other underlying issues.
Carpal Tunnel Syndrome Treatment
If you are struggling with possible carpal tunnel pain in your wrists, the good news is that carpal tunnel syndrome is treatable! The treatment options for your CTS may vary depending on the severity of your symptoms and may include:
Lifestyle changes: Adjusting work habits such as improving ergonomics, and taking breaks can help relieve pressure on the nerve.
Wrist splints: Wearing a wrist splint, especially at night, can help keep your wrist in a neutral position, letting it rest, and reduce symptoms.
Ice and anti-inflammatory medications: Over-the-counter pain relievers like ibuprofen can be useful to help reduce swelling and discomfort.
Exercises and physical therapy: Specific stretches and strengthening exercises can improve wrist mobility and nerve function.
Steroid injections: For some, steroid injections are a great option to address the pain you are experiencing from your carpal tunnel syndrome. Corticosteroid shots can help reduce the inflammation in your wrist and provide you temporary relief from your pain.
Surgery: In severe cases, a procedure called carpal tunnel release surgery can create more space for the median nerve, relieving symptoms.
While not all cases of CTS can be prevented, you can take steps to lower your risk of developing it.
Here are a few examples of steps you can proactively take to prevent carpal tunnel syndrome:
Maintain proper wrist posture: With the prevalence of desk and keyboard work, improper ergonomics can greatly impact your wrist issues. It can be beneficial to help prevent this if you focus on proper ergonomics and keep your wrists straight while typing and using your mouse.
Take breaks: If your work or hobbies involve performing repetitive tasks, it is important to make sure you give your hands a rest.
Stretch regularly: Regularly doing simple hand and wrist stretches can help keep your median nerve from becoming compressed.
Use ergonomic tools: A well-designed keyboard, mouse, or wrist support can reduce strain.
Stay active and healthy: Managing conditions like diabetes and arthritis can help prevent CTS from developing.
Carpal Tunnel Syndrome Stretches
Here are some simple hand and wrist stretches to help with carpal tunnel syndrome relief:
1. Wrist Flexor Stretch
Extend one arm straight with your palm facing up.
Use your other hand to gently pull your fingers down and back.
Hold for 15–30 seconds, then switch hands.
2. Wrist Extensor Stretch
Extend one arm straight with your palm facing down.
Use your other hand to pull your fingers toward you.
Hold for 15–30 seconds, then switch hands.
3. Prayer Stretch
Place your palms together in front of your chest (like a prayer).
Slowly lower your hands while keeping your palms together until you feel a stretch.
Hold for 15–30 seconds.
4. Median Nerve Glide
Make a fist with your thumb tucked in.
Slowly open your fingers, extending them straight.
Then extend your thumb outward and stretch your wrist back slightly.
Repeat 5–10 times on each hand.
5. Shake It Out
Gently shake your hands for 10–15 seconds to relieve stiffness.
Try doing these 2–3 times a day to help with flexibility and reduce tension.
When to See a Doctor
If you’re experiencing persistent symptoms that are gradually worsening and interfere with daily activities, it’s best to see a healthcare provider. Seeking early intervention can prevent your condition from worsening and help you find relief sooner.
Carpal tunnel syndrome is a common but manageable condition. Understanding the symptoms, causes, and treatment options can help you take the right steps to relieve your discomfort and protect your hands! If you suspect you have CTS, making small changes now can make a big difference in your long-term hand health!
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.
Dealing with hip bursitis can be a real pain—literally.
Whether you're experiencing discomfort in your hips due to inflammation or swelling, understanding this condition is vital to finding relief. Understanding the symptoms, causes, and treatment options for hip bursitis empowers you to take control of your health and well-being.
What Is Hip Bursitis?
Hip bursitis, a form of arthritis, occurs when the bursa, fluid-filled sacs that cushion your joints, become inflamed and angry. Repetitive activities or injuries often cause it because this can result in pain and swelling around the hips, making everyday activities challenging. The result? Pain, tenderness, and swelling around your hip area. The first sign? Sharp pain at first that can settle into a nagging ache over time. Watch for swelling, warmth, and even redness around your hip.
Why you can trust us:
We have multiple OrthopaedicSurgeons who specialize in hips.
We have a whole-body health approach when it comes to orthopaedic care.
Our dedicated physical therapy team works with patients with hip issues to resolve discomfort and get them back to doing what they love.
Repetitive motions - Like those from work or sports
Injuries
Infections
Poor posture
Aging
Understanding the underlying causes can aid in prevention and management strategies. Think of hip bursitis as your body's way of saying "ouch" to alert you to overuse, injury, or poor posture. Even getting older can make you more prone to hip bursitis. Understanding the triggers can help you prevent future episodes. It's like your body's saying, "Hey, take it easy!"
Recognizing Symptoms of Hip Bursitis
Recognizing the symptoms of hip bursitis is essential for early intervention. Hip bursitis isn't shy about letting you know it's there.
If you are feeling pain, tenderness, or swelling around your hip, especially when you move, it might be hip bursitis.
Other signs include:
Limping
Difficulty lifting your knee
Altered gait
Hip pain when lying down or climbing stairs
From pain and tenderness to swelling and altered gait, understanding these signs can help you seek timely treatment.
Factors that Aggervate Hip Bursitis
Hip bursitis isn't shy about making itself known. Activities like lying down for too long or walking distances can further irritate the bursa, adding "fuel to the fire." Some exercises and certain conditions, like rheumatoid arthritis or poor posture, can exacerbate hip bursitis, so keeping these in check is essential.
Meet our Hip Experts
Hip Bursitis Treatment
Managing hip bursitis involves a multifaceted approach to reducing inflammation and promoting healing. So, what can you do about it?
Fortunately, there are a few things you can implement yourself to find relief:
At-Home Hip Bursitis Treatment
Resting:
Resting the affected hip is crucial for reducing inflammation and promoting healing. Avoid activities that exacerbate pain and discomfort.
Apply Heat:
Heat therapy, such as warm compresses or heating pads, can help relax muscles. It can increase blood flow to the affected area, promoting healing and soothing pain.
Ice Packs:
Applying ice packs to the painful area can help reduce swelling and alleviate pain. Ice therapy can be done several times a day for about 15-20 minutes.
Medication:
Over-the-counter pain relievers such as ibuprofen (Advil, Motrin) or naproxen (Aleve) can help alleviate pain and reduce inflammation.
Eating healthily and staying active can also help manage hip bursitis. Resting gives your hip a chance to recover, while a balanced diet supports overall healing. Stay active, but don't overdo it! If the pain persists, consult with an orthopaedic specialist for a tailored treatment plan.
Common Medical Treatment
There are other treatments your doctor may recommend for relief, such as:
Pain medications
Steroid injections
Physical therapy
Addressing hip bursitis with physical therapy gives you the advantage of tailored exercises that can work wonders, strengthening your hip and easing discomfort. Seeing a trained physical therapist is essential because knowing which exercises to avoid is just as crucial as knowing which ones to embrace.
Healing and Preventing Hip Bursitis
Prevention is the key when it comes to hip bursitis.
Simple lifestyle changes, such as maintaining a healthy diet, regular exercise, and correcting posture, can help prevent the recurrence of this painful condition.
Taking breaks during repetitive activities and tasks, to give your hip a breather.
Pay attention to maintaining good posture
Staying active without overdoing it can all help keep hip bursitis at bay.
And don't forget to listen to your body— it knows best!
They say prevention is the best medicine, and it's true for hip bursitis too.
Early intervention is key to healing hip bursitis. Ice packs and rest can kickstart the process, followed by a visit to an orthopedic specialist for tailored guidance. If you feel like you're experiencing hip bursitis without relief, reach out and make an appointment with one of our orthopaedic specialists.
If you are experiencing hip bursitis, there are some specific things to avoid. Avoid things like running, deep squats, and leg lifts. Even cardio machines can be a no-go because they put too much pressure on your already irritated hips. Instead, focus on gentle stretches and movements that support rather than strain your hip joints.
Dealing with hip bursitis can be challenging, but it's not something you have to put up with forever; relief is within your reach with the proper knowledge and proactive steps. By understanding hip bursitis and its causes, recognizing its symptoms, and knowing how to address it effectively, you can manage it and get back to feeling like yourself again. Don't let hip bursitis hold you back.
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.
Come Join Our Team!
Thrive in a Supportive Orthopaedic Environment, all while making a difference in our patient's lives!
Princeton Orthopaedic Associates is seeking a full-time Front Desk Concierge to become a part of our growing team. The candidate should be able to perform all related clerical and administrative functions according to current practices and established procedures, while striving to be the best part of the patient’s day. The candidate will represent the practice in a professional, upbeat, customer-focused manner with an emphasis on service excellence.
Duties and Responsibilities include but are not limited to:
Greet patients and visitors in a friendly and timely manner.
Verifies patient information and accurately updates demographics and insurance information; confirms purpose of visit, obtains reports or x-rays performed at other facilities.
Collect the co-pays and balances from the patients.
Coordinate referrals as needed.
Collaborate with medical staff to ensure smooth operations of the front desk area.
Schedule future appointments for patients. Keeps patient appointments on schedule by notifying provider of patient's arrival or of any delays with the patient.
Contribute to team effort by accomplishing related results as needed.
Requirements:
Previous experience in a medical office front desk role is preferred.
Strong organizational skills with attention to detail; great at multi-tasking.
Possesses strong interpersonal, oral, and written communication skills with excellent self-discipline and patience.
Able to work independently and in a team environment.
Ability to travel to different offices if needed.
Must be able to work the hours needed, including occasional Saturday hours.
Salary
Salary is based on skills, experience, and productivity. At least 2 years of experience is strongly preferred.
Degenerative disc disease (DDD) can make even the simplest daily tasks feel like insurmountable challenges. The pain starts as a constant, dull ache, but it can flare into sharp, stabbing sensations that shoot down your back, legs, or neck, making sitting or standing for even short periods excruciating. Everyday things like bending down to tie your shoes, reaching up high for something, or taking a short walk become frustrating obstacles.
As the discs in your spine lose their cushioning ability and nerves become compressed, the stiffness and discomfort may come and go, but there's always an underlying tension. It's hard to predict when a flare-up will strike, and this uncertainty can disrupt work, social gatherings, and family time. You might feel isolated or sidelined, as the things you used to do effortlessly now require careful planning and pacing.
The constant reminder of how much your condition limits your mobility and quality of life can feel overwhelming, leaving you frustrated and drained. The good news is that Princeton Orthopaedic Associates has orthopaedic surgeons who are sub-specialized in conditions of the spine. Our spine doctors also collaborate with
Degenerative Disc Disease: Causes, Symptoms, and Treatments
Degenerative disc disease (DDD) is a common yet often misunderstood condition. Despite its name, DDD is not truly a disease but rather a condition in which the wear and tear of spinal discs leads to varying levels of discomfort. Depending on the specifics of your individual condition, your symptoms can range from mildly annoying to severely debilitating.
What Is Degenerative Disc Disease?
Degenerative disc disease occurs when the spinal discs, which act as shock absorbers between your vertebrae, begin to break down. While aging is a natural cause of disc degeneration, not everyone will experience significant discomfort or disability. In degenerative disc disease, the damaged disc causes pain and can lead to other symptoms that vary in severity.
Factors such as aging, daily activities, sports, and accidents contribute to disc deterioration. Treatment options for alleviating symptoms include both surgical and non-surgical approaches, such as disc replacement, acupuncture, back braces, and pain management therapies.
Anatomy of Spinal Discs: How They Work
Spinal discs serve as cushions between the bones of the spine (vertebrae), enabling flexibility and absorbing forces exerted on your back. Each disc has two main parts:
Nucleus Pulposus: This is the jelly-like center. Proteins within this core can irritate nearby tissues, resulting in swelling and discomfort if they leak into the nerve-rich outer layer.
Anulus Fibrosus: This is the tough outer layer containing nerves. Tears in this layer can cause significant pain.
Unlike many other body parts, spinal discs have a limited blood supply, which means that once they are damaged, they cannot heal effectively. Unfortunately, the nature of this leads to a cycle of deterioration that typically spans 20 to 30 years, progressing through three stages:
Acute Pain Phase: Initial injury causes difficulty in moving the back.
Instability Phase: The spine becomes unstable, causing recurring pain.
Stabilization Phase: The injured area stabilizes, often resulting in reduced but persistent discomfort.
What Causes Degenerative Disc Disease
Degenerative disc disease is primarily caused by age-related wear and tear, but several other factors contribute:
Disc Drying: Discs are about 80% water at birth. Over time, they lose hydration, reducing their ability to absorb shock.
Micro-Tears: Daily activities and sports can create small tears in the disc's outer layer, leading to degeneration.
Excessive Strain: High-impact activities or repetitive movements can accelerate wear and tear, causing inflammation and instability in the spine.
By age 60, most people will experience some degree of disc degeneration, though not all develop symptoms.
Degenerative Disc Disease Symptoms
Although symptoms of degenerative disc disease can vary widely, some common signs include:
Increased pain when sitting, as discs experience three times more pressure compared to standing.
Pain that worsens with bending, lifting, or twisting.
Pain relief when walking, running, or changing positions.
Episodes of severe discomfort that come and go, lasting days or months.
Numbness, tingling, or muscle weakness in the arms or legs.
In severe cases, foot drop or leg weakness due to nerve root damage.
How Is Degenerative Disc Disease Diagnosed?
Diagnosing degenerative disc disease involves a combination of a review of your medical history, a physical examination, and possibly imaging tests like magnetic resonance imaging (MRI). While imaging can detect disc damage, it's not definitive for diagnosing DDD, as many people with disc degeneration remain asymptomatic.
Options for Degenerative Disc Disease Treatment
Treatment for degenerative disc disease aims to reduce pain and improve function. Options include:
Non-Surgical Treatments for Degenerative Disc Disease:
Pain management techniques such as acupuncture and physical therapy.
Back braces to provide support and alleviate discomfort.
Degenerative Disc Disease Surgery:
Artificial disc replacement.
Procedures like spinal fusion or microdiscectomy to stabilize the spine and relieve nerve compression.
Related Procedures and Conditions to Explore
Patients with degenerative disc disease may also explore treatments like:
Posterior cervical foraminotomy.
Lumbar microdiscectomy.
Steroid injections.
Conditions commonly associated with DDD include spinal stenosis, cervical radiculopathy, and arthritis of the spine.
Meet Our Orthopaedic Spine Specialists
Things to Avoid With Degenerative Disc Disease
If you have degenerative disc disease (DDD), it's important to avoid activities and habits that could worsen symptoms or accelerate the degeneration of the discs. Here are some things to avoid:
1. Heavy Lifting: Lifting heavy objects, especially with improper form, can put excessive pressure on your spine and exacerbate pain and disc degeneration.
2. High-Impact Activities: Activities such as running, jumping, or contact sports can strain the spine and increase discomfort, particularly in the affected discs.
3. Prolonged Sitting or Standing: If you are sitting or standing in one position for an extended period of time, this can lead to stiffness and increased pressure on the spine. You can take frequent breaks and change positions regularly to decrease these risks.
4. Poor Posture: Slouching or poor posture while sitting or standing can contribute to further stress on the spine and worsen symptoms.
5. Sudden Twisting Movements: If you make quick, jerking movements or twisting motions, these can cause additional strain on the spinal discs and muscles, leading to increased pain.
6. Weight Gain: Carrying excess weight puts added pressure on your spine, which can worsen degenerative changes and pain. Maintaining a healthy weight is crucial.
7. Smoking: Since smoking can impair blood flow to the spine and speed up the degeneration of discs, as well as reduce the effectiveness of your body’s natural healing processes, it's recommended to not smoke.
8. Ignoring Pain: Pushing through significant pain can cause further damage. It’s important to listen to your body and avoid activities that aggravate symptoms.
If you have degenerative disc disease, consult one of POA's spine doctors for personalized advice on exercises and lifestyle modifications you can make to help manage your condition effectively.
Why Choose Princeton Orthopaedic Associates for Degenerative Disc Disease Treatment?
At Princeton Orthopaedic Associates, we combine cutting-edge techniques with compassionate care to help you manage conditions like degenerative disc disease. Our team of spine specialists is dedicated to guiding you toward improved health and mobility.
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.
Morton's Neuroma: What It Is and How To Manage It
What Is Morton's Neuroma?
If you've ever felt like you're walking on a pebble, experienced burning pain in the ball of your foot, or a stabbing pain between your toes, you may be dealing with a condition known as Morton's neuroma. Morton's neuroma happens when the tissue around one of the nerves leading to one of your toes becomes compressed or irritated, leading to thickening and inflammation. This thickening causes you pain and discomfort, especially when walking. The nerve between the third and fourth toes is often affected, though it can happen elsewhere in the foot.
Symptoms of Morton's Neuroma
Morton's neuroma symptoms can sneak up on you. The condition can start with subtle discomfort and gradually progresses if left untreated.
Here are the hallmark symptoms of Morton's neuroma to look out for:
Relief when removing shoes, staying off your feet, or massaging the foot.
A feeling of standing on a pebble or bunched-up sock.
A sharp, burning pain in the ball of your foot or between your toes.
Tingling or numbness in your toes around the affected nerve.
Pain that worsens when wearing tight shoes or high heels.
10 Signs You May Have Morton's Neuroma
Early recognition of the signs of Morton's Neuroma can help you prevent worsening pain and complications. Here are 10 key indicators that you might be dealing with Morton's neuroma:
Having persistent pain in the ball of your foot.
Experiencing tingling or numbness in your toes.
Feeling a sensation of clicking or popping when pressing on the ball of your foot or when walking.
Experiencing discomfort while walking or running.
Having pain that radiates into your toes.
Having symptoms that improve when barefoot but worsen in shoes.
Experiencing burning or stabbing pain localized between your toes.
Seeing visible swelling in the ball of the foot (less common).
Having difficulty wearing tight or narrow footwear.
Experiencing symptoms that are gradually worsening over time.
Learn more about POA's Podiatrists:
Why you can trust us:
We have multiple highly specialized, board-certified, fellowship-trained orthopaedic surgeons.
We know that we serve people - actual humans - not random orthopaedic conditions. That drives us to compassionate care.
The world of orthpaedics is constantly evolving. Our orthopaedic surgeons are constantly evaluating new techniques, tools and methods to serve our community even better.
We provide outcome-focused treatment. We work with our patients to achieve their goals, all while developing custom treatment plans that fit our patient's lives.
Getting an accurate diagnosis is the first step toward relief. During a medical evaluation, your doctor will consider your symptoms and may perform specific tests. These evaluations often include:
Pressing on the ball of your foot to check for pain or clicking.
Review your medical history and symptoms.
Imaging tests like an X-ray, ultrasound, or MRI may be recommended to rule out other conditions.
At POA, we have a team of doctors who specialize in foot issues and injuries. These podiatrists see patients with foot conditions all day, every day. That makes them foot experts, and that's the quality of world-class care you will find at Princeton Orthopaedic Associates.
What Else Could be Causing Pain Between My Toes
Several conditions can mimic the symptoms of Morton's neuroma but are distinctly different. These possible conditions include:
Metatarsalgia: A general term for pain and inflammation in the ball of the foot, often caused by overuse or improper footwear.
Stress Fractures: Tiny cracks in the bones of the foot, typically due to repetitive stress or overuse, causing localized pain.
Capsulitis: Inflammation of the ligaments surrounding the joints at the base of the toes, particularly the second toe, causing pain similar to Morton's neuroma.
Tarsal Tunnel Syndrome: A condition involving compression of the posterior tibial nerve as it passes through the tarsal tunnel near the ankle, leading to pain and tingling in the foot.
Plantar Plate Tear: A tear or weakening of the ligament beneath the toes, usually the second toe, causing pain and instability in the ball of the foot.
Bursitis: Inflammation of the bursae (fluid-filled sacs) in the foot, which can cause pain and discomfort in areas similar to Morton's neuroma.
Ganglion Cysts: Fluid-filled lumps that can form on the nerves or tendons in the foot, sometimes causing pain or discomfort.
Each of these conditions has unique characteristics and requires different treatment approaches. If you're having foot pain, we recommend scheduling a time with one of our specialists. Having the correct diagnosis will set you on the path to the quickest recovery.
Morton's Neuroma Treatment
If you're diagnosed with Morton's neuroma, the good news is that there are several treatment options available. From conservative approaches for you to address your Morton's neuroma at home to more involved procedures, here are some common ways to address the condition:
Footwear Changes: Switch to shoes with a wider toe box and avoid high heels.
Orthotic Inserts: Custom or over-the-counter arch supports can relieve pressure on the nerve.
Padding: Metatarsal pads can reduce stress on the ball of your foot.
Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) help reduce pain and inflammation.
Corticosteroid Injections: These can provide significant relief by reducing swelling around the nerve.
Physical Therapy: Specific stretches and exercises can improve foot function.
Radiofrequency Ablation: A minimally invasive procedure to block pain signals from the affected nerve.
Surgery: In severe cases, surgery may be recommended to remove the neuroma.
Can I Cure My Morton's Neuroma?
Morton's neuroma can feel overwhelming, but many people have successfully managed or eliminated their symptoms with consistent effort and self-care measures. Taking proactive steps at home can help you manage Morton's neuroma and prevent symptoms from worsening. Consider these simple yet effective self-care strategies for addressing your Morton's neuroma.
Switching Footwear: Wear shoes with low heels and plenty of cushioning. Investing in wide, supportive shoes with good arch support is key!
Using Orthotics: Custom inserts reduced pressure on the ball of the foot.
Stretching: Regular exercises to stretch the toes and foot muscles.
Rest: Rest your feet and avoid activities that worsen your pain.
Ice: Use ice packs to reduce swelling; apply ice packs for 15-20 minutes multiple times a day.
Professional Treatment: Consult with a foot specialist to create a tailored plan for finding relief during flare-ups.
Morton's Neuroma Exercises
Regular exercises can help alleviate your Morton's neuroma symptoms and improve your overall foot strength and health. The following exercises are easy to perform, and you can do them at home. Some of the most effective include:
Toe Spreading: Place a rubber band around your toes and spread them apart.
Ball Rolls: Roll a tennis ball under the arch of your foot. You can also freeze a water bottle and use that to roll under the arch of your foot.
Toe Stretches: Use your hands to gently pull your toes backward to stretch the ball of your foot.
Calf Stretches: Stretching your calves reduces tension on the foot.
Best Shoes for Morton's Neuroma
Shoes can absolutely make or break your foot comfort and health, especially when dealing with Morton's neuroma. Choosing the right footwear can drastically reduce discomfort.
Here's what to look for in the best shoes for people with Morton's neuroma:
Wide Toe Box: Avoid narrow or pointy shoes.
Cushioned Soles: Look for soft, supportive soles that absorb shock.
Low Heels: Flat or low-heeled shoes reduce pressure on the ball of the foot.
Adjustable Straps or Laces: Ensure a snug but comfortable fit.
Arch Supports and Inserts for Morton's Neuroma
Orthotics can provide essential support for your feet and they can also help to relieve pressure on the affected nerve causing your Morton's neuroma symptoms. There are different types of orthotics, each offering unique benefits:
Custom Orthotics: Tailored to your foot shape for maximum comfort and support of the entire foot.
Over-the-Counter Inserts: Although OTC orthotics are not custom to your specific foot, many more affordable options can provide adequate arch support for mild cases.
Metatarsal Pads: Specifically designed to alleviate stress on the ball of the foot.
If you suspect you have Morton’s neuroma due to persistent foot pain, it’s important to see a podiatrist for evaluation and treatment. If your symptoms worsen over time, interfere with daily activities, or do not improve with home remedies such as rest, ice, proper footwear, or over-the-counter pain relief, a podiatrist can provide a professional diagnosis. They may use imaging tests, recommend custom orthotics, or suggest more advanced treatments like corticosteroid injections or minimally invasive procedures if necessary. Early intervention can prevent the condition from worsening and improve your overall foot health.
When to Consider Morton's Neuroma Surgery
In some cases, conservative treatments aren't enough, and surgery becomes the best option. If your pain is severe or persistent, it may be time to discuss surgical solutions with your doctor.
Surgery may be necessary if:
Non-surgical treatments fail to provide relief.
The neuroma significantly interferes with daily activities.
Pain continues to worsen despite treatment.
Surgical options include removing the neuroma or releasing the surrounding ligament to reduce pressure on the nerve. Recovery can typically involve a few weeks of limited activity; however, each person is unique, so your treatment and recovery will be specific to you. Every person's experience with Morton's neuroma is specific to them, and surgery may not be necessary for you. Seeking professional advice from one of POA's podiatrists will help you get the best treatment possible.
No More Morton's Neuroma Foot Pain!
Your Morton's neuroma pain doesn't have to keep you from doing the things you need to in your daily life. It is possible for you to manage or even resolve your symptoms with proper care, which can include the right footwear, exercises, support, and professional guidance. If you are dealing with recurrent or persistent pain in the ball of your foot and think you have Morton's neuroma, consult with one of our podiatrists or explore your options so you can get one step closer to being pain-free.
Need Care Now? POA Has Six Urgent Care Facilities
Monroe
11 Centre Drive Monroe Twp., NJ 08831
Plainsboro
5 Plainsboro Road, Suite 100 Plainsboro, NJ 08536
Robbinsville
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315 US Highway 206 Hillsborough Township, NJ 08844
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.
Understanding and Managing Mommy Thumb
If you're a new mom, you're likely already juggling multiple tasks, often with your baby in your arms. Between feeding, diaper changes, and holding your newborn, it's no wonder that many moms experience thumb pain, also known as "Mommy Thumb" or de Quervain's tenosynovitis. If you've been struggling with pain at the base of your thumb or feel discomfort when lifting or holding your baby, you're not alone. Becoming a new mom is exciting, and it's also filled with physical demands, some of which may be very new to you and can take a toll on your body. One condition many new mothers experience is Mommy Thumb. This condition is caused by repetitive motion and strain on the thumb and wrist, and it can leave you in constant discomfort. But don't worry – you can manage the pain and prevent further injury with the right strategies. Here's everything you need to know to keep your thumbs healthy and a simple breakdown of solutions for busy moms.
Understanding what Mommy Thumb is, how it develops, and what you can do to manage and prevent it are the keys to getting out of pain.
Busy or Sleepy? Here’s What You Need to Know:
What It Is
It’s caused by repetitive strain and overuse, commonly experienced by new moms due to baby care tasks.
Mommy Thumb (De Quervain's tenosynovitis) is an inflammation of the tendons that run from your forearm to your thumb.
Symptoms
Pain that may radiate up the forearm.
Pain at the base of the wrist or thumb with swelling and stiffness near the joint.
Discomfort or pain that worsens with gripping, lifting, or repetitive motions.
What Causes It
Poor ergonomics or posture during baby care tasks.
Frequent lifting and holding of your baby.
Repetitive motions like gripping bottles, pushing strollers, or carrying diaper bags.
Finding Relief
IceTherapy: Apply ice to the affected area.
Rest and Brace: Wear a brace or splint to immobilize the thumb and reduce strain.
Medications: Use over-the-counter anti-inflammatory medications like ibuprofen (consult your doctor if breastfeeding).
When to See a Dr.
If pain persists or worsens despite home remedies.
If you experience severe swelling, inability to move your thumb, or radiating pain.
A doctor may recommend physical therapy, corticosteroid injections, or, in rare cases, surgery.
Prevention Tips
Incorporate thumb and wrist stretches into your daily routine to maintain strength and flexibility.
Switch arms when holding your baby and avoid repetitive strain.
Use ergonomic tools like baby carriers or feeding pillows to reduce stress on your hands.
What is Mommy Thumb?
Mommy Thumb is a condition where you experience pain at the base of your thumb. Officially known as de quervain's tenosynovitis, it is named Mommy Thumb because of the frequent occurrence in new moms. Mommy thumb occurs when the tendons that connect the muscles in your forearm to your thumb become inflamed due to repetitive use. The inflammation is most commonly seen in two tendons that run along the side of your wrist and thumb.
Why Does Mommy Thumb Happen?
The repetitive movements of caring for your baby place a lot of strain on your hands and wrists. These tendons control movements like gripping and lifting, and when they're overworked, they become inflamed. Holding your baby, picking them up, or carrying them in one arm over and over again can aggravate the condition. Other repetitive motions, like holding bottles during feedings or pushing a stroller, can also contribute.
Common triggers of Mommy Thumb include:
Repetitive motions like carrying a diaper bag or pushing a stroller.
Lifting your baby frequently.
Holding your baby in one arm or a repetitive posture for long periods.
Gripping a bottle or using your thumb to support your baby during breastfeeding.
Sings and Symptoms of Mommy Thumb
The symptoms can range from mild to severe and often worsen with activity.
Symptoms you might experience with Mommy Thumb may include:
Pain at the base of your thumb or wrist.
Swelling near the thumb joint.
Stiffness or difficulty moving your thumb.
Pain radiating up your forearm with certain motions like gripping or lifting.
Treatment Options for Mommy Thumb
The good news is, with the right approach, you can reduce the pain and heal from Mommy Thumb.
Here's a breakdown of what you can do if you're suffering pain from mommy thumb:
Rest and Modify Activities
The first and most important step is to give your thumb and wrist some rest. Avoid movements that worsen the pain, such as holding your baby with one arm for extended periods or carrying heavy items in a way that strains your hand. This might mean asking for help with baby care or using supportive devices (like a baby carrier) to distribute the weight evenly.
Maintain Good Posture to Reduce Stress
It's easy to overlook your posture when you're carrying your baby or feeding them, but maintaining good body alignment can significantly reduce stress on your thumb and wrist. When your spine and shoulders are properly aligned, it minimizes the strain on your arms and thumbs.
Good Posture Tips for Mommy Thumb
Lifting Posture: Always bend your knees, not your back, when lifting your baby. Keep your baby close to your body, and avoid reaching out with your arms. Use your legs to lift rather than strain your upper body.
Feeding Posture: Whether breastfeeding or bottle-feeding, make sure to support your arms and wrists with pillows or cushions. Keep your baby at chest level rather than leaning over, which can strain your thumbs unnecessarily.
Pro Tip: Take frequent breaks to adjust your posture, especially if you hold your baby for extended periods.
Ice Therapy for Mommy Thumb
Ice can reduce inflammation and ease pain in the affected area. Apply an ice pack wrapped in a cloth to the base of your thumb for 10-15 minutes several times a day.
Mommy Thumb Brace or Splint
A thumb splint is a simple yet effective solution. It helps immobilize your thumb and wrist, preventing further strain and allowing the tendons to heal. Wearing a splint at night or during periods of activity can be especially helpful.
Anti-Inflammatory Medication for Mommy Thumb
Over-the-counter anti-inflammatory medications, such as ibuprofen or naproxen, can help reduce pain and swelling. Always follow the instructions on the label and consult your doctor if you're breastfeeding or have concerns.
Meet Our Hand & Wrist Specialists
Mommy Thumb Stretches and Exercises
Once the pain starts to subside, gentle stretches and strengthening exercises for your thumb, wrist, and forearm can help prevent the condition from recurring. Simple exercises like thumb stretches, wrist flexes, and even squeezing a stress ball can help.
Thumb and Wrist Exercises for Mommy Thumb
Incorporating thumb and wrist exercises into your daily routine can significantly improve flexibility and strength. Regular stretching can help reduce pain and prevent long-term damage. Below are some simple exercises to do at home.
Thumb Stretch:
Thumb Flexion Stretch: Gently pull your affected thumb upwards with the opposite hand and hold for 15-30 seconds.
Thumb Extension Stretch: Using the opposite hand, gently stretch the thumb outward, holding for 10-15 seconds to improve joint flexibility.
Strengthening Exercises:
Resistance Band Exercise: Place a resistance band around your thumb and gently press against it. Hold the pressure for 10-15 seconds and repeat.
Wrist Curls: To build strength, hold a lightweight dumbbell (or use a household item like a small water bottle) and perform wrist flexion and extension exercises.
Pro Tip: Consistency is key. Perform these exercises at least 3-4 times per week.
Effective Wrist Exercises:
Wrist Flexion and Extension: Hold a light dumbbell or water bottle in your hand, and bend your wrist up and down in a controlled motion. Perform 10-15 repetitions per set.
Wrist Circles: Extend your arms and slowly rotate your wrists in a circular motion, both clockwise and counterclockwise, for 30 seconds each.
Pro Tip: To prevent injury, add wrist exercises to your daily routine, especially before you start baby care tasks.
Strengthening your wrist and forearm muscles can help prevent strain on your thumb and alleviate pain from repetitive movements. Wrist exercises are also essential for preventing carpal tunnel syndrome, which can be common among new moms due to the repetitive nature of baby care tasks.
How to Prevent Mommy Thumb
While it's not always possible to prevent Mommy Thumb, there are several things you can do to reduce the risk. Taking proactive steps to prevent pain before it starts is key to long-term relief. Simple changes in your daily habits can help protect your thumbs and wrists from injury.
Avoid Repetitive Strain
Try to avoid repeating the same motion for long periods. Switch arms when holding your baby, and use your forearms rather than your thumbs to support their body.
Use Ergonomic Tools
Look for ergonomic baby carriers that distribute weight evenly across your body to avoid putting unnecessary strain on your thumbs and wrists.
Using baby carriers, pillows, and ergonomic feeding tools can help reduce strain on your wrists. Choose baby gear that supports your body and allows you to distribute weight evenly.
To reduce strain, invest in padded grips for bottles or pacifiers and use wrist supports or thumb splints when necessary.
Hand and Wrist Exercises
Strengthen your wrist and thumb muscles with simple exercises to prevent strain. Stretching and strengthening should be part of your daily routine to help keep your muscles flexible and strong.
Take Frequent Breaks
Avoid holding your baby in the same position for too long. Switch arms and positions regularly to keep your muscles relaxed.
Pro Tip: A proactive approach to posture, ergonomics, and tools can prevent painful thumb issues in the future.
Alternative Treatment for Mommy Thumb
Certain foods and natural remedies can reduce inflammation and support your body's healing process. Incorporating anti-inflammatory foods and practices can be an essential part of your recovery.
Anti-Inflammatory Foods:
Omega-3 Fatty Acids: Add foods like salmon, chia seeds, and flaxseeds to your diet to help reduce inflammation in the body.
Antioxidant-Rich Fruits and Veggies: Include blueberries, spinach, and broccoli, which fight oxidative stress and support joint health.
Turmeric & Ginger: Known for their anti-inflammatory properties, these foods can be added to smoothies, teas, or meals to help manage joint pain.
Natural Remedies for Mommy Thumb:
Ice Therapy: To reduce inflammation, apply an ice pack wrapped in a thin cloth to your thumb for 15 minutes at a time, several times a day.
Heat Therapy: Apply a warm compress to relax stiff muscles, especially before performing stretches or exercises.
Pro Tip: Try adding turmeric and ginger to your diet, as they can significantly reduce inflammation over time.
If your symptoms don't improve or get worse despite these home remedies, it might be time to consult one of our hand specialists. While the symptoms could indicate de Quervain's tenosynovitis, if they aren't improving, it may be another condition requiring medical intervention. We recommend scheduling to see one of our specialists. Getting the right diagnosis and treatment will help you get out of pain faster.
A doctor might suggest these treatment Options:
Physical Therapy: A therapist will guide you through tailored exercises and teach you proper ergonomic techniques for baby care.
Corticosteroid Injections: These can help reduce inflammation and provide temporary relief if you're struggling with severe pain.
Surgery: In extreme cases, surgery may be required to release the pressure on the tendons.
Pro Tip: Don't wait too long to seek medical advice if your pain isn't improving or worsening. Early intervention can prevent long-term complications.
What Mommy Thumb Isn’t
It isn’t carpal tunnel syndrome, which affects the median nerve in the wrist rather than the tendons near the thumb.
It isn’t arthritis, which involves joint degeneration rather than tendon inflammation.
It isn’t general wrist pain, as the discomfort is localized to the base of the thumb and wrist.
It isn’t caused by nerve damage, but by overuse and inflammation of tendons.
It isn’t permanent—with proper care, it can be managed and resolved.
Don't Ignore the Pain!
Pain at the base of the thumb, or "Mommy Thumb," is a common challenge for new mothers and a condition that can disrupt the joy of baby care. With a little knowledge and care, it's possible to manage the pain and even prevent it from happening again. By adjusting how you lift and hold your baby, practicing rest and self-care, and using support tools, you can ease your discomfort and continue to enjoy time with your little one.
Remember, taking care of your body is an important part of being the best mom you can be. Don't ignore the pain—get the help you need so you can keep being there for your baby pain-free!
Quick Tips Recap: Manage and Prevent Mommy Thumb
Rest & Support: Avoid thumb-straining activities; use a brace to immobilize and speed healing.
Reduce Pain: Ice for 10–15 minutes, take ibuprofen, or use anti-inflammatory measures.
Strengthen: Do daily thumb stretches, wrist exercises, and use resistance bands for flexibility and support.
Prevention: Switch arms, use ergonomic tools, and support arms with pillows during feeding.
Seek Help: Get assistance with repetitive tasks; consult a doctor if pain persists.
Natural Remedies: Eat anti-inflammatory foods, apply ice for swelling, and heat for stiffness.
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.
Treating Runner's Knee Through Strengthening Exercises
Effective exercises for runner's knee focus on strengthening muscles around the knee, improving flexibility, and enhancing stability. These exercises reduce stress on the kneecap and improve joint alignment. Runner's knee exercises are the cornerstone of your knee rehabilitation.
Straight Leg Raises
Purpose: Strengthens the quadriceps without placing stress on the knee joint.
How-To:
Lie flat on your back with one leg bent and the other straight.
Tighten the muscles in your straight leg and lift it to the height of the bent knee.
Hold for 2–3 seconds, then slowly lower the leg. Repeat 10–15 times per leg.
Why It Works for Runner's Knee:
Strengthens the quadriceps to support the knee.
Improves joint stability without bending the knee.
Reduces stress on the patellofemoral joint
Mini Squats
Purpose: Builds strength in key knee-supporting muscles while avoiding excessive stress.
How-To:
Stand with feet shoulder-width apart, near a chair or wall for balance.
Slowly squat down to about a 45-degree angle, keeping your knees aligned over your toes.
Hold for 1–2 seconds, then return to standing. Repeat 10–15 times.
Why It Works for Runner's Knee:
Strengthens the quadriceps, hamstrings, and glutes.
Helps stabilize the knee joint during movement.
Promotes proper alignment to reduce knee strain.
Clamshells
Purpose: Strengthens hip muscles to improve knee alignment and stability.
How-To:
Lie on your side with knees bent at a 90-degree angle.
Keeping your feet together, lift the top knee as high as possible without moving your pelvis.
Lower the knee slowly. Repeat 10–15 times per side.
Why It Works for Runner's Knee:
Targets the gluteus medius for better hip stability.
Prevents inward knee movement that strains the joint.
Enhances overall leg alignment during activities.
Step-Ups
Purpose: Strengthens lower-body muscles while mimicking functional movements.
How-To:
Stand in front of a sturdy step or platform.
Step onto the platform with one foot, driving through your heel to bring the other foot up.
Step back down with the same foot and repeat. Perform 10–12 reps per leg.
Why It Works for Runner's Knee:
Builds strength in the quadriceps, glutes, and calves.
Encourages proper knee tracking over the toes.
Improves balance and stability in functional movement.
Quadriceps Stretch
Purpose: Relieves tightness in the thigh muscles to reduce stress on the knee.
How-To:
Stand on one leg, holding onto a wall or chair for support.
Pull the opposite foot toward your glutes, keeping your knees close together.
Hold for 20–30 seconds, then switch sides.
Why It Works for Runner's Knee:
Loosens tight quadriceps that can pull on the kneecap.
Improves flexibility and joint movement.
Reduces strain on the patellofemoral joint.
Hamstring Stretch
Purpose: Reduces tension in the back of the thigh to improve knee alignment.
How-To:
Sit on the floor with one leg extended and the other bent.
Reach toward the toes of the extended leg while keeping your back straight.
Hold for 20–30 seconds, then switch legs.
Why It Works for Runner's Knee:
Loosens tight hamstrings that can pull the knee out of alignment.
Enhances flexibility and joint mobility.
Helps balance muscle tension around the knee.
Calf Stretch
Purpose: Eases tension in the lower leg to reduce stress on the knee.
How-To:
Stand facing a wall, placing your hands on it for support.
Step one foot back, keeping it straight, while bending the front knee.
Press the back heel into the floor and hold for 20–30 seconds. Switch legs.
Why It Works for Runner's Knee:
Loosens tight calves to improve shock absorption.
Enhances lower leg alignment during activity.
Reduces stress transmitted to the knee joint.
Single-Leg Balance
Purpose: Enhances knee stability and improves proprioception.
How-To:
Stand on one leg with your hands on your hips or out for balance.
Hold for 20–30 seconds, gradually increasing the time as your balance improves.
For added difficulty, try closing your eyes or standing on a soft surface.
Why It Works for Runner's Knee:
Strengthens stabilizing muscles around the knee and ankle.
Improves body awareness and balance.
Reduces improper knee alignment during movement.
Side-Lying Leg Lifts
Purpose: Strengthens outer thigh muscles for improved knee tracking.
How-To:
Lie on your side with your legs straight.
Lift the top leg slowly, keeping it in line with your body.
Lower it back down without letting it rest. Repeat 10–15 times per side.
Why It Works for Runner's Knee:
Strengthens the outer thigh to stabilize the knee.
Reduces lateral instability.
Improves overall knee alignment during movement.
IT Band Foam Rolling
Purpose: Relieves tension in the iliotibial band to reduce knee strain.
How-To:
Lie on your side with a foam roller under the outer thigh.
Roll slowly from your hip to just above the knee, pausing on tight spots.
Perform for 1–2 minutes per side.
Why It Works for Runner's Knee:
Loosens the IT band, which can pull on the knee.
Improves flexibility and reduces friction around the knee joint.
Enhances mobility for smoother movement patterns.
Comprehensive Care for Runner's Knee
Have you ever felt a persistent pain in your knee after running, descending stairs, or even just sitting for extended periods? You’re not alone. Runner’s knee, also known as patellofemoral pain syndrome (PFPS), is a common condition faced by many active individuals. It’s not limited to professional athletes—anyone who regularly engages in activities like running, jumping, or cycling could be at risk.
Understanding the condition helps to find the best and fastest path to recovery. Read on to gain a detailed understanding of runner’s knee: its causes, symptoms, and strategies for recovery and prevention. Whether you’re dealing with discomfort now or looking to avoid it in the future, the information here will help you make informed decisions for long-term knee health.
What Is Runner's Knee?
Runner’s knee refers to a pain condition affecting the area around or behind the kneecap (patella). Unlike specific injuries like ligament tears, runner’s knee typically arises from overuse, poor mechanics, or muscle imbalances. While it can significantly limit physical activity, it is manageable with the right approach.
Key aspects of runner's knee include:
Location of Pain: Around or behind the kneecap, often aggravated by movement.
Activity-Related Discomfort: Pain worsens with running, descending stairs, or squatting.
Repetitive Stress: Typically caused by repetitive strain on the patellofemoral joint.
Why you can trust us:
We have multiple highly specialized, board-certified, fellowship-trained orthopaedic surgeons.
We know that we serve people - actual humans - not random orthopaedic conditions. That drives us to compassionate care.
The world of orthpaedics is constantly evolving. Our orthopaedic surgeons are constantly evaluating new techniques, tools and methods to serve our community even better.
We provide outcome-focused treatment. We work with our patients to achieve their goals, all while developing custom treatment plans that fit our patient's lives.
Recognizing the symptoms early can help you manage runner’s knee effectively. Here are the common signs:
Aching Pain Around the Kneecap
Pain intensifies during activities like running, squatting, or jumping.
Sitting for extended periods can also trigger discomfort.
Knee Instability
The knee might feel weak or as though it could "give out."
This is often due to muscle weakness or imbalances.
Grinding or Clicking Sensation
A sensation of grinding or clicking behind the kneecap during movement may indicate inflammation or uneven tracking of the patella.
Swelling or Tenderness
The knee area might feel swollen, particularly after strenuous activity.
Quick Recap:
Pain = aggravated by activity or prolonged sitting.
Instability = weakness or wobbliness in the joint.
Grinding/clicking = patella issues.
Swelling = overuse or irritation.
Meet Our Orthopaedic Knee Specialists
Risk Factors for Runner's Knee
There are several factors that can increase your likelihood of developing runner’s knee. Understanding and addressing these can prevent the condition or help manage it effectively.
Overuse
Repetitive high-impact activities, like running or jumping, strain the patellofemoral joint.
Muscle Weakness or Imbalances
Weak quadriceps or gluteal muscles can shift pressure onto the knee.
Muscle imbalances, such as stronger hamstrings and weaker quads, may worsen tracking of the kneecap.
Improper Foot Mechanics
Flat feet or overpronation can misalign the lower body, leading to knee strain.
Worn or Unsupportive Footwear
Old, unsupportive shoes fail to absorb impact or provide stability, increasing knee stress.
Runner's Knee Risk Factors In Short:
Overuse leads to repetitive strain.
Muscle imbalances lead to uneven load distribution.
Foot mechanics lead to improper alignment and strain.
Bad or old footwear can lead to inadequate support and increased knee stress.
Managing Runner's Knee: Rest and Recovery
If you're dealing with runner's knee, proper rest and recovery are key for healing and preventing further damage to your knee. Here’s how to manage it effectively:
Reduce Activity Levels
Avoid high-impact activities like running or jumping.
Switch to low-impact exercises such as swimming or cycling.
Why it works for runner's knee:
Reducing strain gives your knee joint time to heal.
Low-impact alternatives maintain fitness without aggravating symptoms.
Use Ice and Compression
Apply ice packs for 15–20 minutes several times a day to reduce inflammation.
Use a compression sleeve or wrap to manage swelling and support the joint.
Why it works for runner's knee:
Ice reduces blood flow to the area, alleviating pain and swelling.
Compression provides stability and comfort.
Quick Recovery Tips:
Scale down activity but stay active with low-impact options.
Use ice and compression as first-line treatments for inflammation.
Runner's Knee Exercises - Treatment Through Strengthening Exercises
Effective exercises for runner's knee focus on strengthening muscles around the knee, improving flexibility, and enhancing stability. These exercises reduce stress on the kneecap and improve joint alignment. Runner's knee exercises are the cornerstone of your knee rehabilitation.
Strengthen Quads & Glute Muscles
Quad Strengthening: Exercises like straight leg raises and wall sits target the quadriceps, which stabilize the kneecap.
Glute Training: Incorporate bridges and side-lying leg lifts to strengthen gluteal muscles, ensuring proper alignment during movement.
Why it works for runner's knee:
Stronger quads improve patellar tracking.
Balanced glutes prevent inward knee collapse during activity.
Improve Balance with Stability Training
Balance Exercises: Single-leg stands or balance board exercises challenge coordination and strengthen stabilizing muscles.
Why it works for runner's knee:
Stability exercises enhance neuromuscular control, reducing the risk of misalignment and further injuries.
The right footwear and support devices can make a big difference in managing runner’s knee.
Select Proper Running Shoes
Choose shoes with cushioning and arch support that suit your foot type.
Replace shoes every 300–500 miles or when signs of wear appear.
Why it works for runner's knee:
Good shoes absorb impact and reduce stress on the knees.
Proper fit minimizes improper foot mechanics.
Consider Orthotics for Foot Alignment
Balance Exercises: Single-leg stands or balance board exercises challenge coordination and strengthen stabilizing muscles.
Why it works for runner's knee:
Proper alignment distributes forces evenly across the leg, relieving knee stress.
Footwear Checklist:
Look for cushioning and arch support.
Replace worn-out shoes.
Use orthotics if recommended.
Adopting Correct Running Techniques
Running techniques can greatly influence knee health. Small changes can prevent strain and improve performance.
Adjust Stride Length
Shorten your stride to reduce impact forces on the knees.
Aim for a midfoot strike to distribute forces evenly across the leg.
Why it works for runner's knee:
Shorter strides and midfoot striking minimize jarring forces on the patellofemoral joint.
Maintain Proper Posture
Keep your shoulders aligned with your hips and avoid leaning forward.
Engage your core muscles for better stability and balance.
Why it works for runner's knee:
Proper posture ensures even weight distribution, reducing knee stress.
Technique Tips:
Stride = short and midfoot.
Posture = upright and stable.
When to See an Orthopaedic Specialist for Runner's Knee
While most cases of runner’s knee improve with rest and care, some symptoms require professional attention.
Here’s when to consult an orthopaedic specialist:
1. Persistent Pain or Swelling
Pain or swelling lasting weeks despite rest and treatment could indicate structural damage.
2. Difficulty Walking or Bearing Weight
Severe pain or instability while walking suggests ligament damage or joint misalignment.
3. Grinding, Popping, or Instability
Sensations of grinding or popping might signal cartilage damage, while knee “giving out” points to weakened ligaments.
4. Visible Changes or Deformities
Misaligned or bulging knees could indicate dislocation or fractures.
What to Expect During an Orthopaedic Visit
Prevention: Guidance on exercises, footwear, and activity modifications to prevent recurrence.
Diagnosis: A thorough evaluation, often with imaging like MRIs or X-rays.
Treatment: May include bracing, therapy, home exercises, injections, or surgery for severe cases.
Quick Recap: Seek help if you experience:
Persistent pain or swelling.
Difficulty walking or bearing weight.
Grinding, popping, or instability.
Visible deformities.
Symptoms worsen over time or do not improve with therapy.
Timely care from one of our orthopaedic specialists can ensure accurate diagnosis, effective treatment, and a faster, safer recovery.
Effective Care for Runner's Knee
Developing runner’s knee can be frustrating, but it’s manageable with the right approach. The foundation of effective care is recognizing the issue early on, resting, doing strengthening exercises, wearing proper footwear, and using correct running techniques.
If you are utilizing all self-care techniques and symptoms persist or worsen, we recommend seeking professional guidance from one of our specialists. This ensures a comprehensive recovery plan tailored to your needs. By taking proactive steps, you can not only overcome runner’s knee but also build resilience to prevent future injuries. Keep moving forward—pain-free!
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.
What Is Orthopedic Urgent Care?
Orthopedic urgent care is a an urgent care that is a specialized service designed to provide immediate medical attention for injuries and conditions affecting your bones, joints, ligaments, tendons, and muscles. Unlike a general urgent care facility, orthopedic urgent care is staffed by providers specializing in diagnosing and treating musculoskeletal injuries.
Orthopedic urgent care facilities are equipped with tools like on-site X-rays, braces, splints, and other resources tailored to handle orthopedic-specific emergencies. These tools may not be available at a general urgent care and an orthopaedic urgent care offers an efficient alternative to emergency rooms, providing expert care for non-life-threatening orthopedic issues in a timely manner.
When and Why to Use Orthopedic Urgent Care
Orthopedic urgent care is ideal for addressing acute injuries that are not life-threatening but that still require, or would benefit from, immediate medical attention. The goal of a orthopedic urgent care is to minimize your pain, prevent further injury, and help you begin the healing process as quickly as possible.
Situations where orthopedic urgent care is beneficial include:
Sudden injuries during physical activity: Sports injuries like sprains, strains, or fractures.
Accidental falls or impacts: Slips or accidents that result in musculoskeletal pain or immobility.
Recurrent issues: Flare-ups of chronic conditions, such as arthritis, that suddenly become severe.
The convenience of walk-in service and extended hours allows patients to bypass the long waits often associated with emergency departments while receiving specialized care.
Common Injuries Treated at Orthopedic Urgent Care
Orthopedic urgent care centers are specially equipped to handle a wide range of injuries and conditions, including:
Fractures: From minor hairline fractures to more severe breaks that require immobilization.
Sprains and Strains: Ligament injuries (sprains) and muscle or tendon injuries (strains) from overuse or sudden twists.
Dislocations: Joints forced out of their normal position, such as shoulders, fingers, or knees.
Tendon or Ligament Tears: Including conditions like ACL injuries or Achilles tendon ruptures.
Contusions and Bruising: Deep muscle bruises caused by blunt trauma.
Minor Lacerations: Cuts that occur alongside an orthopedic injury, particularly those that may affect tendons or ligaments.
These injuries often require prompt evaluation to prevent complications, such as improper healing or prolonged pain.
Benefits of Orthopedic Urgent Care Over Emergency Rooms
While emergency rooms are essential for life-threatening injuries, they can be overburdened and may not provide the specialized care orthopedic injuries require. Orthopedic urgent care centers focus exclusively on musculoskeletal issues, offering:
Specialized Expertise: Orthopedic-focused providers and resources ensure accurate diagnoses and treatments.
Reduced Wait Times: Faster access to care compared to general emergency rooms.
On-Site Diagnostics: Many centers offer X-rays and other imaging services, reducing the need for referrals.
Cost Efficiency: Orthopedic urgent care visits are typically less expensive than emergency room visits.
Preparing for an Orthopedic Urgent Care Visit
If you suspect you need orthopedic urgent care, being prepared can help to make your visit more efficient:
Know the Symptoms: Be aware of signs that indicate you need immediate care, such as severe pain, swelling, deformity, or inability to bear weight.
Bring Medical History: Include any previous orthopedic issues or conditions that may be relevant to your injury.
Pack Essentials: If possible, bring insurance information, a list of current medications, and any assistive devices like crutches or braces.
Addressing Misconceptions About Orthopedic Urgent Care
Some individuals hesitate to seek orthopedic urgent care due to common myths, such as:
“It’s not serious enough to need urgent care.” Many musculoskeletal injuries worsen if left untreated, making timely evaluation essential.
“I’ll be fine with rest and ice.” While self-care can help minor injuries, a professional assessment is crucial for proper healing.
“Only athletes use orthopedic urgent care.” These facilities are for everyone, whether the injury happened during sports, work, or daily activities.
Prioritize Prompt Care for Orthopedic Injuries
Orthopedic urgent care provides an invaluable resource for managing sudden injuries to the musculoskeletal system. Whether it’s a fractured wrist from a fall or a sprained ankle from an evening jog, quick access to specialized care ensures faster relief and recovery. Understanding when and how to utilize these services can prevent long-term complications and get you back to your routine sooner.
If you’re ever in doubt about an injury, err on the side of caution and consult an orthopedic urgent care provider—they are there to help.
Need Care Now? POA Has Six Urgent Care Facilities
Monroe
11 Centre Drive Monroe Twp., NJ 08831
Plainsboro
5 Plainsboro Road, Suite 100 Plainsboro, NJ 08536
Robbinsville
1 Union Street Suite 305 Robbinsville, NJ 08691
Princeton
325 Princeton Avenue Princeton, NJ 08540
Hillsborough
315 US Highway 206 Hillsborough Township, NJ 08844
Muscle strains are one of the most common soft tissue injuries, often resulting from physical activity, heavy lifting, or even sudden awkward movements whether you’re an athlete or simply going about your daily routine, understanding how to recognize and manage a muscle strain can make all the difference in your recovery.
A muscle strain occurs when skeletal muscle or tendons (the connective tissue linking muscles to bones) are overstretched or torn. Muscle strains are often called pulled muscles and are typically caused by overexertion or improper movement. Common sites for muscle strains include the hamstring, shoulder, lower back, and calf.
Signs and Symptoms of a Muscle Strain
The severity of a muscle strain can vary from mild to severe, depending on how much of the tissue is affected. Common signs and symptoms include:
Pain in the affected muscle, which may worsen with movement
Stiffness or difficulty moving the affected limb
Swelling or edema around the injury site
Tenderness to the touch
Weakness in the muscle
Bruising or discoloration near the injury
Common Causes and Risk Factors
Muscle strains are often the result of:
Overuse or overexertion during activities like sports or physical labor.
Sudden, awkward motions, such as lifting with poor form or twisting too quickly.
Skipping warm-ups or stretching before intense exercise,
Poor physical fitness, flexibility, or strength.
Repeated movements in sports like sprinting, tennis, or basketball.
Need Care Now? POA Has Six Urgent Care Facilities
Monroe
11 Centre Drive Monroe Twp., NJ 08831
Plainsboro
5 Plainsboro Road, Suite 100 Plainsboro, NJ 08536
Robbinsville
1 Union Street Suite 305 Robbinsville, NJ 08691
Princeton
325 Princeton Avenue Princeton, NJ 08540
Hillsborough
315 US Highway 206 Hillsborough Township, NJ 08844
Treatment for a muscle strain depends on the severity of the injury, but the R.I.C.E method is a widely used first step:
Rest: Avoid using the strained muscle to prevent further damage.
Ice: Apply an ice pack for 15-20 minutes every few hours to reduce inflammation.
Compression: Use an elastic bandage to limit swelling and provide support.
Elevation: Keep the injured area elevated to reduce fluid buildup and aid healing.
Cold compression therapy, ibuprofen, and rest are often sufficient for mild strains. Severe strains involving a complete muscle or tendon tear may require more advanced care, such as immobilization with a splint or even surgery.
When to See a Doctor?
Seek medical attention if:
You experience severe pain, swelling, or a noticeable gap in the muscle.
The affected limb cannot bear weight or perform basic movements.
Symptoms persist despite following the R.I.C.E method.
A physical examination or imaging tests, such as an MRI, may be needed to assess the extent of the injury and rule out other conditions, such as a joint dislocation or bone injury.
Rehabilitation and Recovery
Recovering from a muscle strain often involves physical therapy to restore range of motion, strength, and flexibility. A physical therapist may recommend:
Gentle stretching to prevent stiffness.
Targeted strength training to rebuild the muscle and improve its durability.
Exercise to enhance balance and to avoid reinjury.
The length of recovery is dependanty upon the serverity of the strain, with mild cases typically healing in a few weeks and more severe cases within months.
Prevention Tips
To reduce your risk of muscle strains:
Always warm up before exercise and cool down afterward.
Incorporate stretching into your routine.
Gradually increase the intensity of your workouts to avoid overexertion.
Practice proper techniques for lifting and other physical activities.
Maintain good overall physical fitness to support your muscles and joints.
Comprehensive Muscle Strain Care at Princeton Orthopaedic Associates
At Princeton Orthopaedic Associates, we understand how disruptive a muscle strain can be to your daily life. At Princeton Orthopaedics, our sports medicine team provides personalized care, from diagnosis to advanced therapy, ensuring you heal and regain strength safely.
