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              • Slide1 Background

                Minimally Invasive Surgery for Cancer:

                What You Should Know

                Read More
              • Slide2 Background

                Top 100 Neurosurgery and Spine Programs

                Winchester Medical Center earns a Top 100 rating from Becker’s Healthcare

                Read More
              • Slide3 Background

                Kids and Food Allergies

                Recognize & avoid food triggers

                Read More
              • What is HARP and Why Does it Matter?

                Posted on: September 12, 2019
              • Fun, Free - and First Ever! Announcing the Panhandle Health and Wellness Festival

                Posted on: September 5, 2019
              • Migraine Relief

                Posted on: August 26, 2019

              Active Aging: How to Stay Strong and Prevent Injury in Adulthood

              July 15, 2019

              Valley Health orthopedic surgeon, Erik Mitchell, DO, regularly treats “weekend warriors” — once star athletes in high school and college — who arrive in his office with sprains, strains, shin splints, and sometimes, more serious injuries. He knows firsthand about the importance of routine conditioning to prevent exercise injuries since as a former outside linebacker on the University of New Hampshire’s NCAA Division I football team, his workouts were guided by certified trainers, exercise physiologists and other experts. He also knows most of us don’t have routine access to training specialists. Below are answers to questions he’s frequently asked.

              What steps can I take to exercise safely? It sounds counterintuitive, but those who exercise regularly are at a lower risk for injury. Their bodies are prepared for a work out, and they warm up properly, have proper footwear, stay hydrated and know their limits. An active warm up is particularly important: it’s important to get your heart rate and body temperature up with dynamic stretching such as heel kicks, lunge walks and jogging. Developing a routine that combines regular strength training, cardio and stretching helps former athletes – and others – exercise without injury.

              What is the ideal amount of exercise recommended for adults and does that change as we age? Adults should strive to get 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week, regardless of age. This amount of physical activity decreases your risk of heart attack, stroke and diabetes, helps you sleep better, and reduces stress and anxiety. And new research indicates that moderate exercise improves your memory as you age.

              Strength training is also important. Lifting weights you can comfortably control for 10-15 repetitions is good for both younger and older adults. Muscle mass increases your metabolic rate and developing lean body mass is good for your overall health.

              If I am injured, what then? For minor injuries, take an over-the-counter anti-inflammatory and use “RICE”: rest, ice, compression (using an elastic bandage) and elevation. If you have serious pain and swelling for more than 2-3 days, visit your primary care provider (PCP) or a Valley Health Urgent Care. Most exercise-related injuries can be handled by a PCP, who will make a referral to an orthopedist if warranted.

              To learn more about Dr. Mitchell and watch a video about his philosophy of care, visit this page.

              Categories

              • Featured Post
              • Page Memorial Hospital
              • Shenandoah Memorial Hospital
              • Warren Memorial Hospital
              • Winchester Medical Center
              • What is HARP and Why Does it Matter?

                Thursday, September 12, 2019
                Last week, we introduced the first ever Panhandle Health and Wellness Festival being organized by Valley Health in partnership with Blue Ridge Community and Technical College on October 5th! Leading up to the event, we’ll be ...
                Keep Reading
              • Fun, Free - and First Ever! Announcing the Panhandle Health and Wellness Festival

                Thursday, September 5, 2019
                Valley Health and Blue Ridge Community and Technical College are partnering to bring area residents the first ever Panhandle Health and Wellness Festival. The fun is happening on October 5 th, 2019 from 8am-12pm at Blue ...
                Keep Reading
              • Migraine Relief

                Monday, August 26, 2019
                One in eight Americans experiences migraines, pulsing, throbbing, painful headaches that interfere with work, family life and other responsibilities. A visit with your primary care physician or a specialist in neurology or ...
                Keep Reading
              • Valley Health Providers Give Back

                Tuesday, July 30, 2019
                This July, Valley Health Shenandoah Memorial Hospital Family Medicine | Mt. Jackson providers Jennifer Cunningham, MD and nurse practitioner, Skyler Sharp, set aside their afternoon to conduct physicals for local students. The ...
                Keep Reading
              • Kids and Food Allergies

                Tuesday, July 30, 2019
                Identifying and Avoiding Food Allergy Triggers A version of this article appeared in the Spring 2019 edition of HealthLink Magazine. According to a 2018 study, approximately 8 percent of children in the United States have been ...
                Keep Reading
              • Active Aging: How to Stay Strong and Prevent Injury in Adulthood

                Monday, July 15, 2019
                Valley Health orthopedic surgeon, Erik Mitchell, DO, regularly treats “weekend warriors” — once star athletes in high school and college — who arrive in his office with sprains, strains, shin splints, and ...
                Keep Reading
              • Single-Incision Gallbladder Removal at Valley Health

                Wednesday, June 26, 2019
                Staying fit is a major priority for Elizabeth Ross. This active 24-year-old loves weight-lifting work-outs – and plans to enlist in the US Air Force in 2019. But when she faced gallbladder surgery after a painful gallbladder ...
                Keep Reading
              • And Babies Make Ten

                Sunday, June 23, 2019
                Five Moms on Winchester Medical Center Therapy Team Share Work – and Pregnancy – Experience “Is there something in the water?” That was the top question coworkers asked the five members of the Winchester ...
                Keep Reading
              • Valley Health System CEO Announces Plan to Retire in 2020

                Wednesday, June 12, 2019
                Valley Health System President and CEO Mark H. Merrill announced to employees today that he will retire next year. He has led the region’s leading not-for-profit health system since 2009. “Valley Health has thrived ...
                Keep Reading
              • Minimally Invasive Surgery for Cancer: What You Should Know

                Friday, May 31, 2019
                Pictured: Dr.'s Devin C. Flaherty and Patrick L. Wagner. Surgery is a cornerstone of treatment for many types and stages of cancer. Surgery may be a stand-alone therapy, or combined with chemotherapy and/or radiation. At ...
                Keep Reading
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