As a new school year begins, so does another exciting year of sports! From Friday night football to cross-country meets and volleyball tournaments, local student-athletes are lacing up and hitting the field, court, or track. But along with the thrill of competition comes the risk of injury — and as a sports medicine physician, I see the same patterns each Fall.

Here are some of the most common injuries I treat in student-athletes and what parents, coaches, and players can do to help prevent them.

1. Sprains and Strains

These are by far the most frequent sports injuries.

• Sprains involve ligaments — the tissue that connects bone to bone — being stretched or torn.
• Strains affect muscles or tendons.

Prevention tip: Emphasize proper warm-ups, stretching, and sport-specific conditioning. And don’t skip cool-downs — they’re just as important for muscle recovery.

2. Overuse Injuries

These happen when an athlete repeats the same motion repeatedly, such as pitching in baseball, serving in volleyball, or running long distances. Examples include shin splints, tendonitis, and stress fractures.

Prevention tip: Encourage rest days and cross-training. A break from repetitive motion can make athletes stronger and reduce their risk of burnout.

3. Concussions

Head injuries can happen in any sport, not just football. A concussion is a brain injury that requires rest, evaluation, and gradual return-to-play under medical supervision.

Prevention tip: Make sure helmets fit properly, teach safe techniques, and remind athletes to speak up if they experience symptoms like headache, dizziness, or confusion. Playing through a concussion is never worth the risk.

4. Knee Injuries

ACL tears, meniscus injuries, and patellar tendon issues are common in sports that involve jumping, cutting, and sudden changes of direction — think soccer, basketball, and cheerleading.

Prevention tip: Strengthening the muscles around the knee, especially the quadriceps and hamstrings, is key. Neuromuscular training can also improve balance and landing mechanics.

5. Heat-Related Illness

In Mississippi, late Summer sports mean high temperatures and humidity. Dehydration, heat cramps, heat exhaustion, and even heat stroke can occur.

Prevention tip: Hydrate before, during, and after practice. Take breaks in the shade, wear light clothing, and watch for early warning signs like dizziness or nausea.

The Bottom Line

Sports teach discipline, teamwork, and resilience — lessons that last far beyond a season. By recognizing injury risks early and encouraging smart training habits, we can help our young athletes stay healthy, strong, and ready to enjoy the game.

Here’s to a safe and successful school year, both in the classroom and on the playing field!

Dr. Reese Bulmash is a primary care sports medicine physician at Capital Ortho in Flowood and Clinton where he treats athletes of all ages for sports injuries, orthopedic concerns, and performance optimization. He lives in Jackson with his family and is passionate about keeping out local athletes healthy and active.

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The Link Between Heart and Joint Health

Staying active is crucial for:

• Supporting heart health by managing weight, reducing blood pressure, and improving cholesterol.
• Enhancing joint health through better circulation, which delivers oxygen and nutrients to tissues.

However, conditions like arthritis or chronic joint pain can discourage physical activity, increasing the risk of a sedentary lifestyle and its effects on heart and joint health.

Breaking Barriers to Stay Active

If joint discomfort prevents you from staying active, orthopedic care at Capital Ortho can help. From physical therapy to minimally invasive procedures, our solutions restore mobility, empowering you to live a healthier, active lifestyle.

Tips for Heart and Joint Wellness

1. Low-Impact Exercise: Activities like walking or swimming boost cardiovascular health while reducing stress on joints.
2. Strength Training: Build muscle strength to stabilize joints and improve heart health.
3. Flexibility and Balance: Yoga or stretching improves mobility and reduces fall risks.
4. Weight Management: Reducing excess weight protects both your heart and weight-bearing joints.
5. Healthy Nutrition: Focus on anti-inflammatory foods like leafy greens, berries, and nuts, as well as foods with high protein like eggs, cottage cheese, and chick peas, to support overall wellness.

Preventive care is essential. Regular check-ups can detect early signs of cardiovascular risks or joint conditions.

Capital Ortho: Your Partner in Health

At Capital Ortho, we’re committed to helping you move better, live better. This Heart Health Month, take the opportunity to reassess your activity levels and make small changes toward a healthier lifestyle. Whether it’s finding an exercise routine that works for you or addressing joint discomfort, we’re here to support your journey to optimal health.

Request an Appointment

Ready to take the first step toward better health? Request an appointment  with Capital Ortho today!

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Physical Activity: It’s a Win for Everyone

Leading a sedentary lifestyle doesn’t just affect your physical health—it can impact your mental health too. Regular physical activity can break the cycle of inactivity, boost your overall wellness, and positively transform your life.

The Link Between Physical and Mental Health

“Often, there is a direct correlation between physical and mental health,” explains Dr. Tal Hendrix, an orthopedic surgeon specializing in sports medicine and shoulder reconstruction at Capital Ortho. “Regular exercise is key to reducing cardiovascular risks, building strong bones, and minimizing age-related injuries. But just as importantly, it’s a powerful tool for managing stress, anxiety, and depression.”

How Exercise Boosts Mental Health

1. Releases Feel-Good Chemicals
   Exercise releases endorphins, dopamine, serotonin, and norepinephrine—neurotransmitters that regulate mood and promote happiness.
2. Provides a Mental Distraction
   Focusing on movement shifts attention away from negative thoughts, reducing anxiety and depression.
3. Builds Confidence
   Achieving exercise goals, no matter how small, fosters self-esteem and a sense of accomplishment.
4. Encourages Social Interaction
   Physical activity connects you with others, from casual greetings during walks to friendships in group exercise classes.

Getting Started: Tips for Staying Active

1. Find What You Love
   Enjoyment is key. Whether it’s a brisk walk, group fitness class, or playing basketball with your kids, choose activities that make you smile.
2. Set Realistic Goals
   Start small and build gradually. For example, aim to walk 30 minutes three times a week or train for a fun local 5k.
3. Make It Fun, Not a Chore
   Reframe exercise as a tool to enhance your mood and energy, not just another task on your to-do list.
4. Adopt a Lifestyle Mindset
   Exercise isn’t about perfection; it’s about persistence. If life gets in the way, don’t be discouraged. Pick up where you left off and keep moving.

The Payoff: Better Body and Mind

Regular physical activity isn’t just about long-term health benefits—it can boost your mental and emotional well-being today. Incorporating movement into your routine can reduce anxiety, lift your mood, and increase your energy, setting the foundation for a happier, healthier life.

Request an Appointment

Need personalized guidance on improving your physical health? Request an appointment or call 601-987-8200 to connect with our expert team at Capital Ortho. We’re here to help you move better and live better!

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Physical Therapists Can Help You Overcome Barriers to Physical Activity

Physical therapists are movement experts. They design customized plans to help you overcome physical limitations, manage pain, and unlock the benefits of a more active lifestyle.

The Importance of Physical Activity

Over 80% of Americans fall short of recommended physical activity levels. The consequences include increased risks of chronic disease, diminished cognitive function, and reduced quality of life. Fortunately, even small steps toward regular movement can help prevent and improve many health conditions.

How Physical Therapists Can Help

“Our bodies are designed for movement, but balance is essential,” says Jonathan Thomas, PT Director at Capital Ortho. “Many patients we treat either don’t exercise enough or push too hard without adequate rest. A well-structured plan makes all the difference.”

Physical therapists address barriers to activity by creating safe, effective, and personalized programs. Whether you’re managing chronic pain, recovering from an injury, or just need motivation, a PT can help you take the first step toward improved health.

Overcoming 11 Common Barriers to Physical Activity

1. It’s Too Late to Start
   It’s never too late! Adding movement at any age can improve stress levels, memory, and overall health.
2. It Hurts When I Move
   Pain shouldn’t stop you from staying active. A PT can safely guide you through exercises to manage and reduce pain.
3. I Don’t Have Time
   Short bursts of activity—like walking or playing with your kids—add up. Make movement a part of your daily routine.
4. I Lack Access to a Gym
   Exercise doesn’t require fancy equipment. Walking, gardening, or using household items for resistance are great alternatives.
5. I Don’t Like to Exercise
   Discover activities you enjoy. Whether dancing, cycling, or playing games with your family, find ways to make movement fun.
6. I Lack Motivation or Don’t Know Where to Start
   Set small, achievable goals and track your progress. A PT can guide you with a structured plan to build habits and confidence.
7. I Have a Chronic Condition or Disability
   Movement is crucial for all abilities. Physical therapists create tailored exercises that improve mobility and health, regardless of limitations.
8. I’m Afraid of Hurting Myself
   A PT ensures your activity plan is safe, effective, and aligned with your goals, giving you confidence to stay active.
9. I Get Winded Easily
   It’s normal to feel breathless with new activity. Physical therapists help build your stamina with gradual progressions.
10. I’m Always Tired
    Exercise boosts energy by delivering oxygen to tissues, improving brain function, and enhancing overall well-being.
11. I Work Out but Don’t See Results
    If your efforts aren’t paying off, a PT can adjust your plan to optimize your strength and conditioning.

Capital Ortho Physical Therapy: Here to Help You Move Better

Whether you’re starting your fitness journey or need expert guidance to manage pain or improve performance, the Capital Ortho Physical Therapy Team is here for you.

We welcome patients from all walks of life—no referral necessary. With Physical Therapy clinics in Flowood, Clinton, Madison, and Brandon, expert care is always close by.

Call 601-987-8200 or visit capitalortho.com to schedule your appointment today.

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The Pickleball Craze: Tips for Safe Fun on the Court

Pickleball has taken the nation by storm! Combining elements of ping pong, badminton, and tennis, this fast-growing sport drew 8.9 million players in 2022, according to the Sports & Fitness Industry Association. Why is it so popular? It’s easy to learn, low impact, and perfect for all ages—from kids to retirees.

Why Pickleball is a Game-Changer

Unlike high-impact sports like tennis, pickleball offers a gentler way to stay active while having fun. However, even with its lower impact, the game isn’t without its risks.

“Injuries of the lower extremities, such as sprains and strains in the ankles, knees, and hips, are common in pickleball,” says Dr. Chad Hosemann, orthopedic surgeon at Capital Ortho. “Players also need to watch for shoulder, wrist, and elbow injuries due to the repetitive swinging motion and ball impact.”

Common Pickleball Injuries

Dr. Hosemann notes that the most frequent pickleball injuries include:

• Tendinitis: Overuse of joints like the shoulder or elbow.
• Fractures: Falls or sudden impacts.
• Sprains and Strains: Twisting or missteps during play.
• Muscle Tears: Improper warm-ups or overexertion.

How to Stay Injury-Free

Here are some expert tips to enjoy pickleball safely:

1. Warm Up & Stretch: Prepare your muscles with a light jog, dynamic stretches, or balance drills before stepping onto the court.
2. Choose the Right Gear: Invest in proper footwear for stability and paddles that suit your strength level.
3. Focus on Technique: Learn proper form to minimize strain on joints and muscles.
4. Pace Yourself: Avoid overplaying or ignoring early signs of discomfort.
5. Strengthen and Balance: Regularly work on muscle strength and balance exercises to prevent falls and overuse injuries.

When to Seek Help

If pain persists during or after playing pickleball, don’t ignore it. Early diagnosis and treatment are crucial to getting back to the game you love.

At Capital Ortho, our team of highly skilled orthopedic surgeons specializes in helping you move better and live better. Whether you need advice, therapy, or advanced care, we’re here to support your active lifestyle.

Request an Appointment

Don’t let injuries keep you off the court! Request an appointment or call 601-987-8200 to find relief and return to play with confidence!

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The Impact of Early Sports Specialization

Specializing in one sport too early can lead to physical, mental, and social harm. Common issues include:

• Injuries: Overuse injuries, such as stress fractures and tendonitis, are more common in athletes who specialize in one sport. A study by the University of Wisconsin found these athletes are twice as likely to suffer lower extremity injuries.
• Burnout: Overtraining syndrome, characterized by chronic pain, lack of enthusiasm, and declining performance, is a common outcome of insufficient rest.
• Reduced Long-Term Participation: Burnout and injuries can result in a lack of interest in sports as a lifestyle choice.

Myth vs. Reality: Is Specialization Necessary for College Sports?

Contrary to popular belief, early specialization is not a prerequisite for collegiate athletics. A study of 303 NCAA Division I athletes revealed:

• 45% played multiple sports until age 16.
• Only 17% specialized before age 12, mainly in sports like tennis and swimming.
• College coaches often prefer multi-sport athletes for their versatility and reduced injury risk.

Benefits of Multi-Sport Participation

Engaging in multiple sports promotes:

• Athletic Development: Multi-sport athletes develop strength, endurance, agility, and balance.
• Injury Prevention: Working different muscle groups reduces overuse injuries.
• Long-Term Success: A well-rounded foundation of fundamental movement skills leads to better performance and enjoyment.

Expert Recommendations

The National Athletic Trainers’ Association’s guidelines to promote the health of young athletes:

1. Delay Specialization: Encourage variety in sports to enhance overall fitness.
2. One Team Per Season: Focus on one organized sport at a time to minimize overuse.
3. Limit Year-Round Play: Avoid specializing in one sport for more than 8 months per year.
4. Weekly Hour Limits: Keep organized sports hours equal to the athlete’s age in years.
5. Rest Days: Take at least two rest days per week for recovery.
6. Seasonal Breaks: Allow time off after each competitive season for physical and mental recuperation.

Capital Ortho: Supporting Youth Athletes

With a team of 11 board-certified, fellowship-trained orthopedic specialists, Capital Ortho offers comprehensive care for youth athletes across multiple locations.

Request an Appointment

Take the first step toward better orthopedic health for your young athlete today! Request an appointment or call 601-987-8200 to learn more.

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Take Your Bone & Joint Health to Heart

Aging is a natural part of life, but maintaining your bone and joint health is crucial to ensuring a long, fulfilling life filled with physical activity. What many people overlook is the strong connection between bone and joint health and heart health. Regular exercise is key to heart health, but without strong, healthy joints, staying active can become a challenge.

Here’s how you can prioritize both your orthopedic and overall health as you age:

1. Move Your Body

Statistics show that over 30% of Mississippians lead sedentary lifestyles. Regular exercise at any age improves joint health, reduces stiffness, and promotes heart health. Find activities you enjoy—walking, swimming, or yoga—and stick with them. Consistency is key to reaping the benefits of an active lifestyle.

2. Wear Proper Footwear

Shoes that don’t fit properly can lead to pain and long-term issues in your feet, ankles, knees, hips, and even your back. Invest in supportive footwear to protect your joints during daily activities.

3. Listen to Your Body

Overextending yourself or engaging in activities beyond your comfort level can lead to injuries. For example, lifting heavy objects improperly may strain your back or knees. If you’re unsure about your ability to perform a task, ask for help or use proper tools.

4. Seek Professional Help for Persistent Issues

Experiencing ongoing joint pain or discomfort? It’s time to consult an orthopedic specialist. At Capital Ortho, most patients are treated with non-surgical, conservative options designed to relieve pain and restore mobility. Surgery is rarely the first recommendation.

Make Your Health a Priority

By focusing on your bone and joint health, you’re also supporting your overall well-being, including heart health. Take steps today to stay active, prevent discomfort, and enjoy the life you love.

Visit Capital Ortho

Capital Ortho offers comprehensive orthopedic care at our locations in Flowood, Madison, Clinton, Brookhaven, Kosciusko, and Hazlehurst.

Request an Appointment

Take the first step toward better health today. Request an appointment or call 601-987-8200 to learn how we can help you move better and live better!

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Capital Ortho’s #1 Health Tip for the New Year: Focus on Consistent Movement

As we step into the new year, Capital Ortho encourages you to make consistent movement a priority for better orthopedic health. Regular physical activity isn’t just about staying fit—it’s the key to keeping your muscles, joints, and bones strong, flexible, and injury-free.

Why Consistent Movement Matters

Consistent movement offers a range of benefits:

• Strengthens muscles and joints: Builds stability and reduces wear and tear.
• Enhances flexibility and balance: Helps prevent injuries and improves range of motion.
• Supports bone health: Reduces the risk of osteoporosis and fractures.
• Boosts circulation and overall well-being: Improves energy and mental clarity.

Set a Goal for Daily Activity

Make movement a part of your routine:

1. 30 Minutes of Moderate Exercise: Activities like walking, swimming, or cycling on most days.
2. Strength Training Twice a Week: Focus on major muscle groups to enhance joint stability and support bone health.
3. Flexibility Exercises: Add stretches, yoga, or Pilates to improve joint mobility and reduce stiffness.

Easy Ways to Incorporate Movement into Your Day

Even small actions can make a big difference:

• Take the stairs instead of the elevator.
• Stretch or walk during breaks at work.
• Go for a stroll during lunch or after dinner.

Commit to Your Health This Year

By prioritizing consistent movement, you’ll not only improve your orthopedic health but also enhance your overall quality of life. Make this small, sustainable change and experience the benefits of moving better and living better!

“Move Better. Live Better.” with Capital Ortho

At Capital Ortho, we’re dedicated to helping you achieve your health goals. If joint pain or discomfort is holding you back, we’re here to help.

Request an Appointment

Let us support your journey to better health. Request an appointment or call 601-987-8200 today and take the first step toward a more active, healthier you!

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