Hot Weather Running Tips


With warmer weather coming up soon, it’s important to tweak your running habits to stay safe and injury- free. Our Optimum Stride therapists offer some tips on ways to beat the heat!

How much water should I drink before and during my run?

Before your run, it’s important to drink 10-15 ounces of fluid, and while you’re running, try to drink fluids every 20-30 minutes. This will help ensure that you stay hydrated throughout the course of your run. To determine if you’re hydrating properly, weigh yourself before and after your run. You should have drunk one pint of fluid for every pound you’re missing. Plan your route around places where you can refill your water bottle.

When are good days to skip running outside?

To prevent heatstroke, avoid running in temperatures above 98.6 degrees, and if the humidity is above 70 to 80 percent. While you’re running if you become dizzy, nauseated, have the chills, or cease to sweat, stop running and seek shade and water. Heatstroke is a life-threatening medical emergency and should be treated immediately.

If you decide to run outside, run in the shade, avoiding direct sunlight and blacktop as much as possible. It is also important to wear sunscreen and sunglasses to protect your sun and eyes from UVA and UVB rays.

What should I wear when I run?

Another thing you can do to help yourself stay cool is wear light colored and breathable clothing. Children should run in the morning or afternoon to avoid the peak of the sun. If you have heart or respiratory conditions, it may be best to run indoors during the warmer months.

To learn more about our Optimum Stride programs, visit

Hot Weather Running Tips

Physical Therapy vs. Occupational Therapy: What’s the Difference?

Close-up of woman using walkerYou may hear people talking about physical and occupational therapy after an injury or surgery. While closely connected, these two rehabilitation methods differ significantly. Both physical and occupational therapy are important to a complete recovery and return to activity.

Physical Therapy

A physical therapist focuses more on evaluating and treating movement dysfunctions, like pain behind the kneecap or within the foot or ankle. Physical therapy can also aid in strengthening muscles and correcting athletic form, as well as provide injury prevention education.

Occupational Therapy

Occupational therapy assesses the daily living skills that can be affected following an injury or procedure. Skills such as bathing, dressing, and getting into a car are commonly evaluated. Occupational therapists assist patients in regaining mobility and independence after surgery or an injury. This is especially important for joint replacement patients to get them back to day-to-day activities as soon as possible.

Who needs therapy?

Physical and occupational therapy can benefit anyone who has an orthopaedic injury or surgery. Usually, your orthopaedic physician will write a prescription for one or both types of therapy.

To learn more about our physical and occupational therapies, visit

Physical Therapy vs. Occupational Therapy: What’s the Difference?

What is Plantar Fasciitis?

One of the most common causes of pain in the foot and heel is plantar fasciitis. This condition occurs when a band of tissue that run across the bottom of the foot called the plantar fascia becomes inflamed and painful. The plantar fascia connects the heel to the toes, and supports the arch of the foot.

When the plantar fascia is injured, it can become weak and swollen, and cause pain in the bottom of the foot, near the heel. This pain is usually worse in the morning during the first few steps after waking up. Pain can also occur when standing up after a long period of being seated.

What causes plantar fasciitis?

Repeated straining of the plantar fascia is the main cause of plantar fasciitis. A few contributing factors include:

  • Being overweight
  • Not wearing the right shoes for activity
  • Feet rolling inward while walking
  • High arches
  • Flat feet
  • Standing, walking or running for long periods of time on hard surfaces

Plantar fasciitis is also more common in people between 40 and 60.


Treating plantar fasciitis usually takes a few months and is generally conservative. Some treatment options may include:

  • Physical therapy
  • Splints or orthotic devices
  • Pain relievers

In rare cases, plantar fasciitis does require surgery, but this condition is generally mild and can be treated using the options above.

To learn more about plantar fasciitis and treatment options, visit

What is Plantar Fasciitis?

Avoiding Overuse Injuries in Youth Athletes


More and more, young athletes are being seen with injuries that are caused by athletic overuse. These injuries typically occur when the players use a repetitive motion consistently that puts stress on the muscles or joints, like pitching or jumping.

“We are seeing more young kids come in with overuse injuries that often times are preventable. These can be treated but can potentially lead to more significant injuries that can affect sports careers or lead to future surgeries,” said Dr. Scott Reynolds, an OrthoWest sports medicine specialist who performs surgeries at Nebraska Orthopaedic Hospital. “It’s important that kids try to get a break from their sports and not be pressured to over exert themselves.”

Avoiding Overuse Injuries

The best way to avoid these types of injuries is to ensure athletes are getting the proper rest between games and seasons. This could mean switching up sports over the seasons, like playing baseball in the spring and summer, and soccer in the fall and winter.

Coaches should also adhere to the pitch count recommendations set by organizations like the American Sports Medicine Institute so players don’t get fatigued and risk injury.

Other ways to avoid overuse injuries can include:

  • Practicing proper warm up techniques before games or practices
  • Lowering the frequency or intensity of play
  • Educating players, coaches, and parents on overuse injuries and how to avoid them
  • Working with certified athletic trainers to recognize overuse injuries

Another resource for avoiding youth sports injuries is Stop Sports Injuries. This group is dedicated to providing education and raising awareness of injury prevention, and extending a child’s athletic career by creating a lifelong love of exercise and healthy activity.

Players should learn to listen to their bodies and allow time for recovery. Nebraska Orthopaedic Hospital offers Perfect Pitch, a sports medicine program consisting of injury prevention, rehabilitation, team education and mechanical analysis tailored to the demands of the baseball and softball athlete. Therapists provide expert instruction and care to reduce occurrence and re-occurrence of injury and improve overall athletic performance.

To learn more about Perfect Pitch or other sports medicine programs at Nebraska Orthopaedic Hospital, visit

Avoiding Overuse Injuries in Youth Athletes

Choosing the Right Running Shoes


Why are shoes so important to a great run?

If you’re an avid runner, you know that shoes can make a difference in your performance. You might even need a different pair of shoes for running on varied surfaces. Let’s take a deeper look into the reasoning behind investing in a good running shoe.

The shoes you wear can prevent injury 

Running shoes are tailored to fit your foot for a specific purpose – running. A shoe designed for running may help to reduce the risk of potential injuries.  Even a good running shoe can breakdown due to wear.  It is important to monitor how many miles you have run in a shoe and to listen to how your body feels when running in a shoe.

How do I choose the right shoe?

When selecting an appropriate shoe, it is important to try on the shoes wearing the same type of socks you would wear to run.  Make sure you have enough room so your foot is comfortable.  You should have enough room for the width of your thumb between your longest toe and the front of the shoe.

If you’re not sure what type of shoe is best for you, you might consider consulting a specialist. Our Optimum Stride therapists are specifically trained to help with any type of running problem, whether it’s correcting your stride or recommending the right shoes. Schedule an appointment today:


Choosing the Right Running Shoes

What is a Reverse Total Shoulder Replacement?

While a conventional shoulder replacement works for most patients, there are some cases that require a reverse shoulder replacement. Some common causes for a reverse shoulder replacement include:

  • Large or complete rotator cuff tears
  • Previously unsuccessful shoulder replacement
  • Severe shoulder pain that prevents raising the arm away from the side
  • Previously unsuccessful alternative options, like surgery or cortisone injections

What makes a reverse replacement different from a conventional replacement?

A normal total shoulder replacement implant mimics the natural shoulder joint, with the ball of the joint attached to the upper arm. The shoulder blade and rotator cuff form a “cup” where the ball fits and has space to rotate.

3d rendered illustration of a shoulder replacement

A reverse shoulder replacement, as the name implies, reverses the position of the ball and socket. The ball is now attached to the shoulder blade (or scapula) and the socket or “cup” is attached to the upper arm. This provides more mobility and muscle function in the affected shoulder.


What to expect before, during and after surgery

Your surgeon will evaluate your health and determine if you are a proper candidate for a reverse shoulder replacement. Be inform your medical team of any medications (including over the counter) you are currently taking, or of any chronic medical conditions before the surgery.

Before the procedure, you’ll discuss anesthesia options with your team, and decide which option is best. During the surgery, an incision is made at the front or on the top of your shoulder. Your surgeon will remove the damaged part of the bone and replace it with the implant components for the shoulder.

After surgery, range of motion exercises will be important to regaining your mobility and shoulder strength. Don’t overdo it though. Make sure to follow the doctor’s instructions to let your shoulder properly heal.

In your home, make sure things are placed in lower cabinets or below shoulder height. For the first few weeks post-surgery, you may require help with daily tasks like cooking, cleaning or bathing.

After your post-surgery rehabilitation is complete, your range of motion should be greatly increased and pain should be relieved.

To learn more about shoulder replacement options, visit


What is a Reverse Total Shoulder Replacement?

What is a Joint Pain Seminar?

patientJoint pain can affect people in a variety of ways. From knees and ankles to shoulders and elbows, this pain can be long-lasting and lead to other issues. In some cases, however, there are specialized treatment options, both surgical and non-surgical, that can provide some relief.

Nebraska Orthopaedic offers Joint Pain Seminars each month to discuss these issues. These seminars are designed to educate potential patients on their options before surgery, like total knee replacement or spine procedures.

“The Joint Pain Seminars are a great way for someone to learn the history of the procedures and how they are performed,” said Dr.  Joshua Urban, an orthopaedic surgeon and monthly Joint Pain Seminar presenter at Nebraska Orthopaedic Hospital. “The education benefit patients receive from simply attending a class can be a helpful tool in deciding whether they are the right candidate for surgery.”

Joint Pain Seminar topics include hip, knee and shoulder pain, as well as the details of a total joint replacement, including recovery and healing time. These monthly sessions are presented by one of Nebraska Orthopaedic Hospital’s highly specialized, board-certified orthopaedic surgeons. The seminars cover diagnosis and both surgical and non-surgical treatment, but classes are intended to be very informal and patients are encouraged to ask questions. A quarterly spine pain seminar was recently added to the schedule.

“Anytime you can answer questions directly from someone considering treatment is a benefit,” said Dr. Matthew Hahn, a physiatrist and spine pain specialist who will be hosting the spine pain seminars. “These seminars allow the community to learn more about their possible conditions and what options are available to them.”

To find out more about the Joint Pain Seminars or to register for an upcoming session, please visit www.neorthohospital/patient-information/joint-pain-seminar.

What is a Joint Pain Seminar?