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Learn more about our areas of expertise: Fractures, Sports Injuries, Joint Replacements, Work Injuries, Neck and Back Pain, Motor Vehicle Injuries.

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Follow recent news updates on the Finger Lakes Bone & Joint Center and our doctors.

Welcome to the Finger Lakes Bone & Joint Center

Orthopedic Surgeons Serving Rochester NY & The Finger Lakes Region

For orthopedic surgery that can repair and restore function to limbs and joints, Finger Lakes Bone and Joint Center is a talent in preventative and rehabilitative procedures. For sports injury, neck pain, joint pain and a range of other debilitating symptoms, Finger Lakes Bone and Joint Center is your best chance in the Finger Lakes, NY region for top tier joint replacement and orthopedic surgery.

Our Physicians

Dr. Daniel Alexander

Dr. Daniel Alexander is the owner of Finger Lakes Bone and Joint Center. Born and raised in Buffalo and a former lieutenant in the Buffalo Fire Department, Dr. Alexander received his medical degree from the State University of New York at Buffalo....

Dr. Christopher Brown

A specialist in sports medicine focusing on the shoulder and knee, Dr. Brown has had the opportunity to work at a variety of world class institutions while providing care for athletes both on and off the field. Dr. Brown also serves as...

Dr. David Cywinski

Dr. Cywinski, raised in Buffalo, NY, has an interesting background which includes 14 years as a Fayetteville, NY firefighter and as a paramedic instructor at SUNY Health Science Center. His BA degree in Biology was obtained at the State University...

Dr. Peter Stasko, DPM

Peter Stasko, DPM is board certified in foot, reconstructive rear foot, and ankle surgery through the American Board of Foot and Ankle Surgery. He is also a fellow of the American College of Foot and Ankle Surgeons. Peter Stasko, DPM,...

Scott Mattoon, RPA-C

After graduating from Midlakes High School, Scott enlisted in the United States Army, where he functioned as a combat medic for over three years. After serving as a medical specialist in the 28th Combat Support Hospital, Scott was honorably discharged...

Dr. Paul Stasko, DPM

Paul Stasko is a Doctor of Podiatric Medicine who completed undergraduate at SUNY Brockport where he played Varsity ice hockey and earned his degree in Biology.  He attended podiatry school at Des Moines University-College of Podiatric Medicine and Surgery.  After...


Joint Commission National Quality Approval Seal
Newark-Wayne Community Hospital named Orthopedic Joint Center of Excellence by Joint Commission! Congratulations to the surgeons, surgical team, and staff at Newark-Wayne Community Hospital for achieving The Joint Commission’s Gold Seal of Approval® for its total knee and hip replacement program. Newark-Wayne now joins Rochester General, Unity, and United Memorial Medical Center as Rochester Regional Health’s fourth accredited Orthopedic Joint Center of Excellence. The Joint Commission Gold Seal is a symbol of Newark-Wayne’s commitment to providing safe and effective patient care. Thanks to everyone involved for their dedication and hard work in achieving this incredible milestone!

Recent News

Am I Doing This Right? Your Guide To An Injury-Free Workout

May 27, 2016 / 0 comments

Did you know that you don’t have to visit a Finger Lakes Bone and Joint Center location to enjoy

the services the doctors at FLBJC offer? You can actually get their professional help and advice

right here on the Internet!


Many injuries can be prevented through a consistent regimen of working out. Through working

out, your muscles and bones become stronger, which helps prevent slips and pulls when you’re

doing every day activities such as working in the garden or playing sports with friends or your

kids. However, almost as a catch-22, if not performed properly, it’s possible someone could

injure him- or herself while working out. The doctors at FLBJC know this possibility exists, so

we’ve taken the initiative to prevent workout injuries.


Fourteen free tutorial videos are collected in one place on the FLBJC website to help

demonstrate to our clients proper methods of injury prevention. From stretching poses to basic

workouts, Finger Lakes Sports Medicine has short, concise videos to show you how to safely

work out your body for optimal functioning health.



The Mayo Clinic states that “Stretching can help improve flexibility, and, consequently, range of

motion in your joints. Better flexibility may improve your performance in physical activities or

decrease your risk of injuries by helping your joints move through their full range of motion and

enabling your muscles to work most effectively.” However, you want to make certain you’re

not hyperstretching (overstretching) your muscles, which could lead to pulls or tears.

Clark Brown, of Brownstone Physical Therapy, explains the science behind the importance of

stretching and demonstrates a series of helpful stretches in less than 6 minutes in the short

Stretching Module video (11 th video). Other videos have more stretching demos, and for more

stretching help, classes such as yin yoga or a physical training session can help improve



Core Strengthening:

We’ve written plenty over the benefits of core strengthening, but how about some actual

tutorials to show how it’s done? In less than a minute and a half, you can have five workouts

that focus directly on proper core care by watching the Core Basics Module (3 rd video).


Knee Strength Training:

Most people have knee problems at some point in their life (webmd.com). With that in mind,

the 4 th video on the Finger Lakes Bone and Joint Center Injury Prevention webpage is devoted to

the largest joint in your body. The Dynamic Knee Strength video gives you three simple

exercises to focus on your knees and keep them strong.


There are several more short injury prevention videos at your finger tips through Finger Lakes

Bone and Joint, so check out the videos ranging from lower and upper extremities strength

training to tennis and lacrosse modules to help strengthen your body and keep it strong for

years to come. If you have any other questions, call the doctors at the Finger Lakes Bone and

Joint Centers to schedule an appointment to find a strength training plan that is right for your


“Knee Pain Causes, Treatments, Tests, and Home Remedies.” WebMD. WebMD. Web. 08 May


“Fitness.” Stretching: Focus on Flexibility. Mayo Clinic. Web. 08 May 2016.

Joint Pain and Sweet Relief: Different Methods for Managing Joint Pain

April 28, 2016 / 0 comments

More than 50 percent of US adults over the age of sixty-five have clinical signs of arthritis (a term that encompasses nearly a hundred different forms of the disease). The number of patients suffering from one form or another is expected to nearly double by the year 2030. It comes as no surprise that many of the patients at Finger Lakes Bone & Joint Centers suffer from degenerative arthritis, often in the form of osteoarthritis, and trust our doctors for care and management.


Osteoarthritis is a degenerative joint disease where the protective cartilage between two bones breaks down. When this happens, the two bones rub together which can cause a number of issues including pain, stiffness, and swelling. Osteoarthritis is often found in weight-bearing joints such as hips, knees, ankles, and the spine (Abboud and Abboud).


There are several methods that can help manage the disease once an individual is diagnosed. Pain, stiffness, and swelling can be managed with medication and therapy. Other factors, such as maintaining (or reaching) a healthy weight and getting enough exercise, can also help manage osteoarthritis symptoms while improving joint mobility and flexibility. Primarily, the doctors at Finger Lakes Bone & Joint Centers will work individually with patients to create unique care plans that address each person’s particular form of osteoarthritis, which could include, but are not limited, to the following:


Common Medication Treatments:


  • NSAIDs (Nonsteroidal Anti-inflammatory Drugs): These drugs—available both over the counter and by prescription—reduce swelling caused by inflammation. Arguably they are the most commonly used drugs to treat osteoarthritis symptoms, however they must be used with caution. While they reduce inflammation, NSAIDs do nothing to slow or alter the disease and side effects could include gastrointestinal distress, allergic reactions, and in some prescription drug cases, contribute to possible birth defects.


Common Over the Counter NSAIDs: Naproxen (Aleve, Midol), Ibuprofen (Advil, Motrin), and others.

Common Prescription NSAIDs: Meloxicam (Mobic), Oxaprozin (Daypro), Celecoxib (Celebrex), and more.


  • Analgesics: Also available by prescription and over the counter, these drugs are typically strict pain killers. Analgesics help manage the pain often experienced by arthritis, but they do nothing to stop or reverse the progression of the disease. While analgesics are often the next most common method of pain management behind NSAIDs, doctors approach them with caution because of the possibility of patient abuse and addiction. For that reason, it’s important to have open communication with your doctor regarding how well these drugs are working for your symptoms.


Common Over the Counter Analgesics: Acetaminophen (Tylenol, some Excedrins).

Common Prescription Analgesics: Vicodin, Percocet, and more.


  • Corticosteroids: These steroids have powerful anti-inflammatory properties that may help reduce swelling in problem areas. Corticosteroids are synthetic versions of naturally produced human hormones; however, serious side effects could arise that include, but are not limited to: high blood pressure, weight gain, and increased risk of infection. Therefore, it’s important a patient and doctor discuss whether or not this treatment is the right option for his or her particular situation.


Common Prescription Corticosteroids: prednisone, methylprednisolone, and prescription strength hydrocortisone


  • DMARDs (Disease-Modifying Antirheumatic Drugs): Originally only used for the most severe arthritis cases, studies now show that DMARDS can delay the long-term damage caused by degenerative joint disease. While most DMARDS are effective, they also run the risk of some very serious side effects that should be discussed with your doctor.


Common Prescription DMARDs: Methotrexate, Sulfasalazine, Etanercept (enbrel), and more.


There are additional medications for pain management that could be discussed with the doctors at Finger Lakes Bone & Joint Center if any of these treatments have not worked out for you in the past.


Common injections: corticosteroid or hyaluronic acid.


Corticosteroids can be injected into arthritic joints and relieve the pain associated with inflammation within the joint. This can be associated with long term relief but is not right for everyone. As well, Hyaluronic acids (Synvisc or Hyalgan) can be injected. In this procedure, a gel-like fluid is injected into the knee joint and may take 1 -3 injections over several weeks. Both of these procedures have risks and benefits and could be discussed with the Physicians at Finger Lakes Bone & Joint Center. In this procedure, a gel-like fluid called hyaluronic acid is injected into the knee joint.


Other methods are available to treat joint pain that could be explored. Complementary and Alternative Medicine (CAM) are additional therapy plans for those who like to embrace alternative medicine. CAM therapies for arthritis can include Acupuncture/Acupressure, Aromatherapy, Herb application, Homeopathy, Hydrotherapy, Reflexology, Polarity therapy, Reiki and touch therapy. Because alternative medicine therapies are not standardized or regulated, it’s important to be aware of your own diagnosis as well as the reputation, credentials, and certifications of the therapist assisting you. Diligently research all methods you might be considering and discuss these treatments with your assigned physician, fully understanding any possible negative side effects that could occur through your chosen therapy. Also, find out the financial commitment required by an additional therapy, as most CAM therapies are not covered by insurance.


For those who cope with the daily effects of degenerative arthritis, the physicians at Finger Lakes Orthopedics can offer the expertise of an individualized treatment plan for you, be it conservative therapies or surgical treatments, or a combination of the two! There’s a treatment plan that is right for you, and we’ll help you find it.



Abboud J, Abboud S. No More Joint Pain [e-book]. New Haven: Yale University Press; 2008. Available from: eBook Collection (EBSCOhost), Ipswich, MA. Accessed April 4, 2016.


“Osteoarthritis Treatment.” Arthritis Foundation. N.p., n.d. Web. 4 Apr. 2016.


“Spinal Osteoarthritis Symptoms, Causes, Treatments, Pain Relief, and More.” WebMD. WebMD, n.d. Web. 04 Apr. 2016.

Managing The 5 Major Causes of Low Back Pain

March 2, 2016 / 0 comments

Whether you sit in an office chair or stand on your feet all day, it’s possible that you’re experiencing some pain in your low back. It’s so uncomfortable that you try stretches, over the counter medication, yoga, and/or chiropractic care. Your pain begins to affect your work and family life to the point where everything you do revolves around avoiding pain.

If any of these scenarios sound familiar, you’re not alone. Low back pain is a prevalent problem. Over 80 percent of adults—both men and women—experience low back pain at some point in their lives. Depending on the severity of the low back pain, it’s possible that low back pain can reduce an individual’s quality of life (Tavafin and Montazeri). It’s a serious problem with serious origins.

There are a few different types of low back pain:

Acute low back pain is typically short term pain lasting only a few days. It’s usually brought on by activities such as shoveling, cutting firewood, gardening, or lifting. Typically, there’s no cause for alarm; often this pain will heal itself in a short amount of time, so a couple days rest often remedies the situation. Acute low back pain has a good prognosis: the patient recovery rate tends to be around 90% (Carey and Freburger).

When acute low back pain winds up lasting a month or longer, further evaluation is needed. Subacute low back pain lasts between 4 – 12 weeks and Chronic low back pain lasts longer than 12 weeks. Subacute and Chronic low back pain are typically brought on by lifestyle factors that can be prevented with proper care and attention.

So what kind of lifestyle habits are we talking about?

Fitness Level: This is typically the common cause for most cases of low back pain but even people in great shape get low back pain. People often claim that their high activity on the weekends is an attempt make up for an entire week of a sedentary lifestyle, but unfortunately this leads to injuries. It’s the “weekend warriors” who are more likely to suffer low back pain because their bodies are not conditioned to endure an intense session after days of inactivity.

While longer exercises such as hikes, tennis, golf, and other activities are fun, you should try to stay active during the week to build your body’s physical endurance to handle that generated weekend stress. Keep your spinal strength up with a core (abdominal) workout plan and low-impact aerobic exercise (walking the dog, elliptical machine, and/or strength training). Depending on how you plan it, you can incorporate the core workouts into your aerobic exercise (yoga, kayaking, and/or swimming are good examples). For basic strength training and core strengthening exercises, check out our Injury Prevention video tutorials.

Weight Gain: Additional weight puts strain on the spine and can lead to low back pain. A fitness program will help in maintaining not only a steady weight (or weight loss, if necessary), but it will also strengthen those abdominal muscles to counter the strain that extra weight can put on your lower back.

Occupational Risk: There are a lot of possibilities for this one. Some people do jobs that involve heavy lifting, pulling, and pushing which can put strain on the spine. On the opposite end of that spectrum, some people sit in office chairs for multiple hours a day with very little movement. For active occupations, be conscious of safety precautions and equipment to protect yourself and your lower back. For sedentary workers, set a timer to get up and move around. Lunch hour workouts are a popular option for all kinds of occupations. It’s a great idea to stand up and walk around a bit every hour or so to take pressure off your back and help engage other muscle groups. Taking several small breaks throughout the day also helps to improve concentration, as contradictory as that may seem (Korkki).

Age: The factor you cannot change, but you can prepare for. As we age, we tend to lose bone density, our muscles become less elastic, and our muscle tone decreases. By maintaining an ideal fitness level, your abdominal muscles are less likely to lose tone and instead remain engaged and support the spine. Low-impact aerobic activity puts enough stress on your bones to make certain their is constant repairing and rebuilding of skeletal tissue, ensuring your bones stay strong even as you age.

Genetics: Regardless of what we try to do, sometimes low back pain is inherent. Ankylosing spondylitis is a form of arthritis that can cause the spinal joints to fuse and cause limited mobility. There is usually a genetic component to this condition, so check to see if there is a family history of chronic low back pain.

By being conscious of these factors it’s possible to prevent, and in some cases reverse, subacute or chronic low back pain. Before beginning any change in diet or exercise, check with a doctor to make certain those changes are right for you and the overall health of your body. The expert physicians at Finger Lakes Bone & Joint Center can ensure that you’re implementing the right preventative care plan for your low back pain needs.



National Institute for Neurological Disorders and Stroke. “Low Back Pain Fact Sheet”. February 22, 2016. <http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm>

Sedigheh Sadat Tavafian, and Ali Montazeri. “P-117/1073/quality of Life in Women with Different Intensity of Low Back Pain”. Quality of Life Research 14.9 (2005): 2065–2065. Web.

Timothy S. Carey, and Janet Freburger. “Prudence, Nihilism, and the Treatment of Low-back Pain”. Medical Care 43.5 (2005): 425–427. Web.

Phyllis Korkki. “To Stay on Schedule, Take a Break”. New York Times. June, 16 2012. Web. February 22, 2016.

Platelet Rich Plasma: Is it Right for You?

January 28, 2016 / 0 comments

Platelet Rich Plasma or PRP is gaining recognition and popularity as an evidence-based application for orthopedics. It may be used for a host of orthopedic diseases and also as a therapy in conjunction with orthopedic surgery or reconstruction procedures.

You may have heard of several celebrity athletes — such as golfer Tiger Woods — utilizing PRP to get back in the game sooner. Pittsburg Steeler, Hines Wards, used PRP treatments to heal a knee injury and play in the 2009 Super Bowl win for the Steelers.

PRP uses your own platelets — which are rich in several growth factors — to promote healing and repair of soft tissue orthopedic injuries and chronic conditions. It’s not just for the elite athlete, anymore. Weekend warriors and regular folks with degenerative arthritis of the knees or back are seeing improvements from this treatment.

This technique is performed by taking a specimen of the patient’s blood and spinning it down to separate the platelets. The specimen is then injected, along with the patient’s plasma I,nto the affected joint, muscle or soft tissue. It has been gaining promise for its orthopedic applications in healing knees, shoulders, back patients and multiple soft tissue injuries.

These treatments have shown promising effects in the treatment of multiple injuries, and are not just reserved for elite athletes but for those suffering with chronic conditions such as knee osteoarthritis, which affects millions of Americans. PRP has other compelling usage for patients who suffer from the following conditions:

  • Spinal fusion surgery to promote healing.
  • Tendon injuries/tendonitis
  • Acute and Chronic soft tissue injuries such as meniscal tears and surgical repairs of the meniscus.
  • Muscle strains
  • Rotator Cuff tears
  • Epicondylitis or the proverbial “tennis elbow.”
  • Achilles Tendon tear and repairs
  • Quicker healing after ACL surgery

Recent research shows that PRP may offer you relief by promoting faster healing of soft tissue injuries.

Prior to this there was not a definitive treatment other than rest and waiting for healing to take place after an injury. With PRP we can now affect the rate of healing!

In fact, research demonstrates that sufferers of chronic knee osteoarthritis, who were not candidates for surgical joint replacement, such as a Total Knee Arthroplasty, showed improvements in pain and functional status in placebo controlled double-blinded studies.

In this type of study, neither the patient nor the physician is aware if they are receiving a placebo or an injection of PRP. The patients were all evaluated on pain scales, and those that received treatment with PRP had a statistically significant improvement in symptoms as compared to their counterparts with knee osteoarthritis in the placebo group

Platelet Rich Plasma may be used as a primary series for the above conditions or an added treatment at the time of surgical repair or surgical reconstruction, such as that of the ACL or anterior cruciate ligament reconstruction and back surgery such as spinal fusion to promote healing.

If you suffer with one of the above treatments ask your orthopedic surgeon for information to see if you may benefit from PRP treatments. A comprehensive evaluation by your Finger Lakes Orthopedics Surgeon will determine if you may benefit from this treatment regimen.

1. Moraes VY, Lenza M et al. Platelet-Rich Plasma Applications in Orthopedics. Cochrane Database Systematic Review 2013 Dec;12 CD 10071
2. Hsu WK, Mishra A, Rodeo SR et al. Platelet-Rich Plasma in the orthopedic application: evidence-based recommendations for treatment. Journal American Orthopedic Surgery 2013 Dec; 21 ( 12) 739-748
3. Sandeep Patel MS, Mandeep Dhillon, MS, FAMS, Samar Aggarwal et al. American Journal of Sports Medicine. Feb 2013 Vol 41 (2) 356-364.

Healthy Living Clinic Featured In Finger Lake Times

January 13, 2016 / 0 comments

By MIKE HIBBARD mhibbard@fltimes.com | Originally Appearing In Finger Lake Times

GENEVA — Genie Wilson admits she lost a little hope after being diagnosed with multiple joint issues and lupus in 2015.

She began visiting the “Healthy Living Clinic” at Finger Lakes Bone & Joint Center.

And, as the new year begins, her outlook has changed dramatically.

“This place has been life-changing to me,” Wilson said. “I began to visit a few times a week, and the trainer was so full of information about health and exercise. I began to thrive. It has not only increased the quality of my life, but my strength, flexibility and intellect.”

The clinic is part of Finger Lakes Bone & Joint’s $5 million expansion on Pre-Emption Road, which began in 2014. Of that investment, $800,000 was dedicated for the clinic space and another $50,000 worth of high-end, Life Fitness exercise equipment was installed.

The orthopedic practice also hired a certified personal trainer, Jynell Petrosino of Geneva, to work with patients and make sure they are receiving maximum benefits from workouts and avoiding injury.

The clinic provides dietary consultation as well.

“We care deeply about the patients we serve at the Finger Lakes Bone & Joint Center,” company President Dr. Daniel Alexander said. “It is our goal for the people under our care to live long and healthy lives. We care so much about this that our team built a big fitness center in the office that is free of charge to patients and staff. It won’t cost our patients one penny to exercise, learn how to eat healthy and work out under the supervision of a certified personal trainer.”

The clinic opened in early August. Petrosino said in the four months that have ensued, a number of patients have taken advantage of the clinic as well as others.

There is a $10 monthly fee for non-patients.

“It started out a little slow, but now we have a consistent clientele,” she said. “These are people who want to lose weight and live a healthier lifestyle.”

The clinic is open to the public from 8 a.m. to 5 p.m. Monday through Friday, while Finger Lakes Bone & Joint employees can use it during those hours — and before or after work.

Office Supervisor Racheal Elardo lost 30 pounds prior to working out at the clinic and has maintained that weight loss by using the fitness center after work and implementing a clean-eating lifestyle.

“Being able to work out at work has been a great benefit. I’m saving almost $400 a year on a gym membership and saving time while exercising when my shift ends at 5 p.m.,” she said. “A lot of co-workers use the fitness center and certified personal trainer in the morning. I love working out late in the day. It saves me a lot of time being able to stay in shape by working out in the office.”

Chief Operations Officer Sherri White utilizes the clinic on her lunch break with a strong cardio workout. She also follows the clean-living guideline and has lost weight.

“It helps having the fitness center right in the office. I look forward to workouts on my lunch break,” she said. “This is an added bonus of working here. The ‘healthy living program’ has helped a lot of our office staff. I can’t wait to bring patients in and work out alongside the families we care for.”

The clinic also includes a juice bar and locker area with showers. Alexander said like many doctors, he is disturbed by the obesity problem and wants to see his patients live healthier, longer lives, along with controlling health care costs.

“When you do one of these gyms, you never know how it’s going to turn out, but this has far exceeded our expectations. A lot of patients are using it,” he said. “The reason I opened this gym is to provide support for my patients to lose excess weight and possibly avoid needing surgery. We see a lot of heavier people with joint issues, and many times all they really have to do is lose weight.”

In addition to Wilson, several other patients gave the clinic high marks.

“Ever since I started at the Healthy Living Clinic, I have been taking better care of myself,” Deb Bohlayer said. “Jynell has shown me better ways of eating and exercising to get my body back in shape and stay in shape. It has helped me physically and mentally. It is a great program and Jynell is a super coach.”

“The Healthy Living Center at Finger Lakes Bone and Joint has helped me meet my goals of weight loss, muscular development and has contributed to my overall health, both physically and mentally,” Pete Liberatore added. “There is a wide variety of workout equipment available to meet your needs and a personal trainer on site to help ensure a healthy living lifestyle.”

“I’ve been using the clinic for several months after being seen at the Bone & Joint Center,” Doris Henry remarked. “It has been a blessing to me and an encouragement.”

Petrosino said as the new year begins, she will start offering group classes that address specific exercise and healthy living topics. That will include “Cardio 101.”

“I think the word ‘cardio’ scares some people. I want to show them it’s not as bad as they may have heard,” she said. “It’s not about how you look on the outside. It’s as much or more about how you feel on the inside.”

Alexander said one of the reasons he invested in the clinic was because many of patients can’t afford co-pays for physical therapy or gym memberships.

“This is probably the single thing I’m most proud of professionally since I became an orthopedic surgeon,” he said. “My patients have been good to me, so this is a way of giving back to them. I have about a dozen patients who are losing weight and foregoing surgery for now, and that’s a good thing.

“Patients will need fewer trips to the doctor and emergency room when they live cleaner and healthier lifestyles. Cutting back on health care costs is good for all of us, but the main goal here is to improve the lives of the people we care for.”

Click Here To Learn More About the Finger Lakes Healthy Living Clinic

5 Tips for Happy Knees in 2016

January 7, 2016 / 0 comments

Whether you consider yourself an athlete, have made a resolution to run your first 10 K in 2016 or, just your average “weekend warrior” out to shoot some hoops with friends there are tips to keep your knees healthy for the New Year. Research has shown several invaluable tips that may prevent an injury to the soft tissue structures of the knee, the ligaments such as the ACL or anterior cruciate ligament as well as to the meniscus, the knee’s cartilage.

Chronic knee conditions such as osteoarthritis or degenerative arthritis can also benefit from exercises focused on strengthening the Quadriceps muscle group of the thigh. Proper strengthening exercises may stave off a total knee replacement (Total Knee Arthroplasty [TKA]) in “fighting gravity” if you will, by elevating the muscles of the thigh as to decrease the degenerative effects of grinding “bone on bone”.

Ultimately, a severely arthritic knee will require surgical replacement however proper physiotherapy will buy additional time, prior to a joint replacement. Maintaining a healthy weight is also important in reduction of sports injuries and symptoms of degenerative arthritis or osteoarthritis of the knees.
If you have had the misfortune of sustaining an injury, you may also benefit from less-invasive therapeutic measures, such as Platelet Rich Plasma injections into the joint once an injury to the meniscus or cartilage has occurred. These injections are rapidly becoming more commonly used in orthopedic applications, as your bodies platelets contain important growth factors which promote healing of the cartilage when injected in the knee as well as other ligaments of the body. (AAOS, http://orthoinfo.aaos.org/topic.cfm?topic=A00358 2015 ).

The Academy of Orthopedic Surgery has also recently recommended yoga and other dynamic stretching exercises for improved strength, balance and coordination.
Proper sleep has also been shown to improve response time in a reduction of injury. If surgery is on the menu for 2016, an array of improved prosthetics should provide confidence if you should you become a candidate for a total knee arthroplasty (Sutton, 2013).
Modern technology has ushered in a host of newer technologies, in the way of fixation buttons and grafts should you require an arthroscopic knee ligament or meniscal repair, as well.

Five Tips to have “Happy Knees” in 2016:

Tip #1. Exercise

A basic understanding of physics will allow you to understand better the forces at play that result in an ACL tears and soft tissue injuries of the knee:

Movements during sports which require sudden deceleration, landing, and pivoting maneuvers being common, increase the anterior shear “loading” forces on the ACL. Female athletes are over twice as common to sustain an ACL injury as compared to their male counterparts (Sutton, 2013).

Physics that play a role in ACL injury are “ground reaction forces” or “GRFs” which refer to the pressure that must be absorbed by the body when the front of our foot hits the ground. With normal walking, the GRF’s are equal to our body weight.

When an athlete lands after a jump, the pressure may be between 2-8 times our body-weight placing shearing force on the knee. The American Academy of Orthopedic Surgeons have recommended specific targeted exercises to decrease the chances of injury and completing a proper “warm-up” routine prior to team sports such as soccer or basketball which are quite prone to knee injury.

Exercises which comprise an excellent regimen will target the thighs, hips and core. One should include a combination of sets of squats and dynamic stretching similar such as walking lunges and also Yoga.
For those who suffer with chronic arthritis specific strengthening of the 4 muscles which comprise the Quadriceps Femoris muscle group: the rectus femoris, vastus medialis, vastus intermedius and vastus lateralis. These exercises can be readily done with static squats and lunges as well as dynamic or walking lunges.

Tip #2. Maintain A Healthy Weight

This is most commonly referred to in terms of our BMI or body mass index.

I know you hear about weight loss all the time, but there is a reason for that. It matters. For each pound of weight that you lose, you unload 4 pounds of force from your knees.

We can calculate our Body Mass Index and find our ideal weight at the link: http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm.

A Normal or healthy BMI is 18.5 to 24.9. Simply input height and weight in the calculator and will determine your BMI. Obesity is defined a BMI over 30. A diet that is largely comprised of fresh fruits and vegetables with smaller lean proteins, fats and dairy is ideal. It may be worthwhile to consult a nutritionist for a personalized meal plan.


Tip #3. Proper Sleep

Ideally individuals require a minimum of 6- 8 hours of quality uninterrupted sleep per night. Lack of sleep not only effects ones level of mental alertness, concentration and mood, but also reaction time, coordination and balance. Secondary benefits are had with an improved immune state and some research even indicates a relationship with sleep deprivation and Alzheimer’s disease (Jeff Illife MD, The Importance of Sleep) WWWTEDMED.com, Sept 2014)

Tip #4. Platelet Rich Plasma Injections

Not something that most of us will use, however this technique involves the use of an individual’s own platelets which usually are thought of for their clotting properties.

These platelets are separated from a patient’s plasma and other cells and injected into the joint as a procedure in itself or at the time of surgery to assist cartilage healing (Kyun, 2015). Several athletes such as Tiger Woods have given their testimonials to the improved rapid healing and return to exercise.

Tip #5. Surgery

Most surgical techniques can be performed through a “keyhole” or arthroscopic technique making them easily performed in outpatient surgery centers and requiring no time in the hospital. For ACL repair, a common injury accounting for 175,000 procedures performed annually there are a host of graft options from donor cadaver graft to native graft options. Total knee replacement options also have expanded of late and choices are largely based on the surgeon’s preference and sophistication with the specific devices.

Ultimately, a proper physical exam, radiographs and often an MRI are required to the definitive source to delineate damage to the knee anatomy and determine treatment options. Orthopedic clinical practice guidelines will determine if non-surgical options are appropriate or if surgery is indicated. The physicians at Finger Lakes Orthopedics in Rochester and the conveniently located satellite locations will share their expertise, outstanding diagnostics and compassionate care to determine the modality most appropriate for you should you experience knee pain the expertise of the physicians of Finger Lakes Orthopedics should aid the athlete in you, whether you are a “soccer mom” or a “weekend warrior” who has sustained an injury.

For those patients who cope with the daily effects of degenerative arthritis, the physicians at Finger Lakes Orthopedics can offer the expertise of an individualized treatment plan for you involving conservative therapies and surgical treatments to bring to optimize functioning and happy knees in 2016!


1. Sutton, Karen MD, Bullock JM MD. Anterior Cruciate Ligament Rupture: Differences between males and females. American Journal of Orthopedic Surgery, Jan 2013 Vol 21 (1)

2. Jeff Illife MD. The Importance of Sleep, TEDMED, Life Hacks, series 2 .WWWTEDMED.com, Sept 2014)

3. Kyun Ho Shin,1 Haseok Lee,2 Seonghyun Kang,2 You-Jin Ko,3 Seung-Yup Lee Effect of Leukocyte-Rich and Platelet-Rich Plasma on Healing of a Horizontal Medial Meniscus Tear in a Rabbit Model, Hindawi May 2015 Article ID 17956- 7 pages

12 Things to Do While Recovering From Surgery

12 Things to Do While Recovering From Surgery

October 19, 2015 / 0 comments

So you’ve been fixed up, stitched up and woken up – surgery is over and the scary part is done with. Unfortunately you are not out of the woods yet, my friend. Taking proper care of yourself post-surgery as you heal is absolutely vital. Hopefully you won’t have to make use of it, but here is a compilation of things to do while you’re on the mend after an operation. With any luck this list of suggestions will help improve you recover physically and mentally on your way back to good health.



1.  Prevent Infection

Prevent Infection

Following a major surgical procedure, your body will be very susceptible to infection. In fact, the CDC notes that 1 to 3 out of every 100 individuals who have undergone surgery will get an infection. If possible, you should maintain regular bathing habits as one form of preventing infection. Common signs of infection are redness and swelling around the surgical incision, fever and a liquid buildup surrounding the wound. The CDC also warns that patients who smoke are more vulnerable to infection.





2.  Care for your Incision the right way

Care for your Incision the right way

Inspecting your incision goes hand-in-hand with preventing infection. The first way to properly inspect your incision is by always washing your hands before touching the incision. If your incision is hard to reach or look at, make use of some mirrors if possible. When examining the incision, make sure that the stitches/staples are still intact. If the incision is pink/red or has wound drainage surrounding it, you might have an infection. That being said…





3.  Be familiar with your healing

Be familiar with your healing

Before and after surgery, make sure you consult with your doctor on your projected healing process. While it is important to be observant of your recovery – which this guide is all about – you don’t want to get paranoid and worry that you’re not healing the way you should be. Be informed with where you should be at active-wise and if there will be certain symptoms to look out for. You should be able to recognize what is normal and what might require a trip to the ER.





4.  Follow doctor’s orders

Follow doctor’s orders

This one should go without saying, right? However their bedside manner is – good or bad – your doctor is the expert and their word should be believed and respected. After a few days of being bed-ridden you’re going to get a little stir-crazy. Don’t try to push yourself harder than your doctor has suggested; as much as you might like to believe, you are probably not the exception to the rule. And in line with that…





5. Pain control

Pain control

After surgery, your doctor will most likely have prescribed you some pain medication. As mentioned above, make sure you heed your doctor’s orders – especially when it comes to prescription medicine. Do not take more than the recommended dose of painkillers or use them more frequently than prescribed. It will take a while before your body breaks down the chemicals and you start to feel the drugs’ effects. An important mnemonic device to remember is RICE: Rest, Ice, Compression and Elevation. If possible, you should be elevating the area of your body that received surgery to allow proper blood flow as well as applying ice and pressure to reduce swelling.





6.  Stay active

Stay Active

This entry is so essential that it should probably be written in bold, highlighted and underlined. Your body is a muscle, and the only way that muscle is going to recover from the trauma of surgery is by exercising it. Follow your doctor’s instructions as to how much activity you can handle, especially in regards to exercise. You don’t want to be lying in bed all day so try to get up at least two to three times per day. Depending on your injuries, never underestimate the power of a brief walk!





7.  Therapy


There are all sorts of different therapies that you can make use of while you are recovering. If you find yourself getting depressed, a clinical psychiatrist could be very useful to you. As you get stronger you can explore different forms of physical therapy from the traditional to water therapy to massage therapy or acupuncture/acupressure. Consult your doctor to see what kinds of physical therapy you are ready to handle.





8.  Eat


In order to repair the machine that is your body you need to regularly fuel it. Following surgery you may find that you have lost your appetite. Hydrating and keeping your energy up is a must however – and can help you overcome any nausea induced by the anesthesia of surgery. Since you are not going to be as active it is important to eat probiotics for your digestive system and foods high in protein to help maintain your strength. If you are unable to chew or swallow very easily you should eat soft, mushy foods or even baby food.





9.  Vitamins


If you haven’t figured it out yet, keeping yourself as healthy as possible is a huge priority when you’re recovering from surgery. In addition to eating healthy foods you can supplement your diet with additional vitamins. Focusing on antioxidants as well as Vitamins A, C, E and Zinc. It never hurts to go outside and get some Vitamin D from the sun either!





10.  Positivity


While you’re on the mend it is very easy to feel down in the dumps. In a lot of cases you are unable to do simple tasks that you may have taken for granted. With all of this in mind it is important to keep a positive attitude. Watch movies or TV shows that make you feel happy – save the sad sack flicks for later! That goes for any form of entertainment really – expose yourself to songs and stories with an uplifting message and battle the blues away.





11.  Reduce Stress

Reduce Stress

Listening to music will not only affect your mood but will help loosen any tension you might have. Music helps you relax, lower stress and can help your body produce endorphins. Another aid to reduce stress and improve your mood is being around people; just because you’re “bedridden” doesn’t mean you have to be isolated. Surround yourself with the positive influences in your life – maybe even try to reconnect with old friends or family members you haven’t talked to in a long time.





12.  Productivity


We’re at the end of the list ladies and gentlemen; if nothing else we hope that you have learned that recovering from surgery will be a process. You’re going to have a lot of time on your hands so why not make the best of a less-than-ideal situation? Pick up a hobby or craft that you can work on while you’re healing. Maybe research some recipes and try your hand at cooking when you’re able to? Who knows, with all of this time in your hand you may just end up writing the next great American novel!



Further Reading

12 Things to Do While Recovering From Surgery pin
The Best Natural Supplements for Bone Health

The Best Natural Supplements for Bone Health

September 24, 2015 / 0 comments

In a previous article, we talked about some of the vitamins that are important when it comes to maintaining good bone health. In this article, we’re going to talk about some of the ways you can get those vital minerals (vita-mins, get it?) using natural supplements.

Why use natural supplements?

Natural supplements are good because it can sometimes be hard to ensure that you are getting everything you need in your diet. Of course, eating a varied, balanced diet is always going to be the best way to get vitamins into your body, but as we just said – that’s not always easy to do.

One of the problems with eating a balanced diet is that it takes a good amount of knowledge to know where everything comes from. You can find plenty of information about what vitamins are in what foods on the internet. That’s where natural supplements come into play. They can help you get all of the good stuff you’d get in a balanced diet, but with all the convenience of a small capsule.

So let’s take a look at some of the supplements out there that can help you with keeping your bones nice and healthy.

Warning: You should always consult with your GP if you have any concerns about taking any of the supplements listed in this article. Some supplements are known to have side effects or contain allergens which can affect different people in different ways. Whilst this is a rare occurrence, it is still recommended to check with a doctor nonetheless.


GlucosamineGlucosamine is a substance found in the fluid around our joints. It is a naturally occurring substance and is available from a variety of different sources. It is found in animal bones, bone marrow, shellfish and fungi.

Glucosamine plays a huge part in building cartilage and is most commonly prescribed to people that suffer from arthritis, particularly those who suffer from osteoarthritis. The main problem here is that glucosamine isn’t something naturally produced by the body (or not produced in sufficient quantities). Another problem here is that it is very difficult to get from food sources as it necessary to intake quite high doses in order to see any difference.

Cartilage is the tough connective tissue between bones that acts as a padding or cushion for bones and joints that helps with movement. Lots of people suffer joint pain and swelling when their cartilage is worn and the bones rub together when they move.

Using Glucosamine can help with this joint pain as this helps to lubricate and nourish the cartilage, which doesn’t regenerate very easily once it has been damaged. There is growing evidence to support that using Glucosamine does help maintain the cartilage in joints and thus can help to prevent or delay the onset of arthritis.

The trick with Glucosamine is to take it regularly, for a relatively long period of time. Taking it for around 4 weeks gives the body to absorb the Glucosamine properly so that it can start making a difference.



Vitamin D3Vitamin D3 is another naturally occurring mineral that is found in the body. It is needed, much in the same way that Calcium is needed to help keep our bones strong – it helps prevent the weakening of the bones.

Aside from the benefits to bones, vitamin D3 also provides a huge range of other benefits such as helping to improve mood, supporting a healthy immune system and helping to relieve chronic aches and pains.

The main thing to note with vitamin D3 is that it should be taken together with Calcium. This is because the two can act together to help improve bone density.

Whilst vitamin D3 is usually naturally absorbed from the sun and from some foods, there are a many instances where it may not be possible to get the full amount necessary on a regular basis. These instances include those who live in areas with very little sun exposure (such as northern parts of the US and Canada), people over the age of 50, people with darker skin tones, those who eat a vegan diet, and children who are only fed breast milk.

In these cases, it is important to supplement with a vitamin D3, usually in the form of a tablet.



ManganeseManganese is vital for normal development of the bone structure in humans. Low levels of manganese can lead to bone malformation and overall weakness. So it’s important to ensure that you are getting enough Manganese in your diet.

It is generally quite easy to ensure that you get enough Manganese and it is found in whole grains, nuts and seeds. That said, it is estimated that at least 37% of Americans are not getting enough Manganese in their diet and it may be necessary to supplement for this reason.

This is thought to be because the standard American diet relies heavily on refined grains, as opposed to whole grains which provide less than the adequate amount of Manganese for the body.

Considering that Manganese is one of only several trace elements that are essential for bone health, this can obviously cause some serious problems, the biggest of which are Arthritis and Osteoporosis.

It is thought that taking Manganese, along with other important trace elements can help to lessen spinal bone loss in those with Osteoporosis. Click here for more information on the effects and potential benefits of taking Manganese supplements.


So as you can see, there are a few important things you can do to help you maintain healthy bone strength. Of course, you should always look to get most of your vitamins from a healthy, balanced diet. However, as you now know, it is sometimes necessary to use natural supplements to help pick up the slack where a healthy balanced diet may not be sufficient.

Just be sure to always read the labelling on supplement bottles, follow the dosage instructions and always consult a GP if you are unsure or would like more advice.

The Best Natural Supplements for Bone Health



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