OSF HealthCare Newsroom

Youch! Did I just pull a hammy?

Wed, 08 Jul 2026 08:00:00 -0500

Here are a couple more “cheat sheets” to add to your injury prevention checklist, whether you’re a casual runner or a star athlete. The good news: there’s a lot of overlap when it comes to calf and hamstring injuries, meaning young athletes, their parents and their coaches don’t have to cram for the test.

Hamstrings

The hamstring muscles sit in the back of your upper leg and help with all kinds of activities, like walking, running, climbing and squatting.

“Hamstring injuries can happen when you change direction or speed [in athletics.] You get a sharp, sudden pain in the back of your leg,” says Brittany Delaney, an athletic trainer at OSF HealthCare. “We grade any muscle strain as grade one, two or three. Grade one is a minor pull of the muscle fibers. It could take three to four weeks to heal. With grade two, you’re going to find tearing of the muscle fibers. Those could go four to six weeks [recovery]. And grade three would be a complete rupture of a hamstring. That can lead to three to four months of rehab before returning to your sport.”

Delaney says she often sees track and field, baseball, softball and soccer athletes complain of the cramp-like pain of hamstring injuries due to the “stop and start” nature of the sports. Initial treatment is stretching and icing.

“We want to constrict the blood vessels so you don’t get a lot of swelling or bruising,” Delaney says.

Long term, the person would perform physical therapy exercises to regain full range of motion.

“To start, this should be light stretching. You don’t want to overstretch because we want the muscle fibers to heal,” Delaney explains. “Then, we move into strengthening the muscle. On top of strengthening the hamstring, you want to strengthen the quads, calves and your core. We strengthen around the injury as well as the actual injury.”

The last phase of rehabilitation would involve exercises specific to that person’s sport. Surgery isn’t common for hamstring injuries, Delaney says.

Calves

It’s a “same song, different verse” situation for injuries to your calf muscles that sit in the back of your lower leg. Delaney says sports that involve sprinting or a sudden direction change are breeding grounds for calf injuries.

“We see it in baseball and softball outfielders. The ground might be uneven. You might hit the ground just right that you’re going to feel that calf tighten up,” leading to a sharp pain or cramp-type pain, Delaney says.

Health care providers also grade these injuries one, two or three, with three being a severe rupture. Like hamstrings, Delaney says the calf muscles can heal themselves with time and rehab.

“With calves, you can immobilize [the patient]. At times, I may treat an athlete with a controlled ankle motion boot [CAM boot] to immobilize and give that calf muscle more of a rest,” Delaney says. “With hamstrings, you can just put them on crutches and be non-weight bearing for a short time.”

Delaney says a grade one calf injury is typically two to four weeks of rehab. Grade two is four to six weeks. And a grade three complete rupture can take up to 12 weeks to heal.

Prevention

For prevention of these injuries, “dynamic” is the word of the day. As in, dynamic warmups before competition. Gone are the days of just touching your toes. Delaney has her athletes combine dynamic and static stretches before a practice or game. This might mean a light job around the baseball field to warm up the muscles.

“A lot of athletes can feel these injuries coming on,” Delaney points out. “So back off and modify your activity. Cross training also helps. My long distance runners may go to the pool and work out. Weight training can help.”

Coaches and parents should also keep an eye on young athletes for signs they need a break. Talk to a professional to know the right way to treat injuries at home. You don’t want to apply heat when you should be applying ice, for example. And, empower the youngsters to speak up when they’re hurt.

Learn more

Read more about keeping your body in top shape on the OSF HealthCare website.

Interview clips

Hernia vs. sports hernia: Know the difference

Tue, 30 Dec 2025 08:00:00 -0600

When watching a basketball game on television, you may hear coaches and announcers say the star player is missing time with a hernia.

A sports hernia is different than a hernia suffered in everyday life, says Raman Kumar, MD, a colorectal surgeon and general surgeon at OSF HealthCare. But each should be taken seriously.

Hernia

Dr. Kumar says a hernia is when an internal organ or piece of fat goes through a hole in the abdominal wall. The most common type – around 80% – is an inguinal hernia, when a part of the intestine pushes through the abdominal wall in the lower belly (also called the groin). Anyone can get a hernia, even newborns. But Dr. Kumar says they are seen more in older men. Symptoms include a bulge or swelling in the abdominal area and pain when moving.

“A lot of chronic heavy lifting,” can cause hernias, Dr. Kumar says. “Other things weaken the abdominal wall such as diabetes and smoking. Being obese causes a lot of weight hanging down on the abdominal wall. If you’ve had surgery in the past, that’s also a risk factor.”

So be mindful when lifting objects, Dr. Kumar advises. Lift with your knees, not your back, and don’t try to lift heavy items. Get a cart or a partner to help. Eat healthy and exercise to avoid obesity and diabetes. Avoid alcohol and cigarettes.

Dr. Kumar says an exterior wrap known as a hernia belt or abdominal binder can be a short-term solution. But surgery is often the endgame.

“If you have a hole or defect, it needs to be closed,” Dr. Kumar says. “The reason we fix hernias is because we don’t want a loop of intestine or bowel to get into the hernia, twist off and die.”

That would make a person very sick and possibly threaten their life, Dr. Kumar says.

Sports hernia

Dr. Kumar says a sports hernia is a muscle tear in the groin area. They’re seen in athletes due to all the twisting, turning and bending that comes with competition.

“Stretch before you do any type of activity. Work and develop your core muscles, including your abdominal and hip muscles.” Dr. Kumar says. “If the muscles are strong, they are less likely to tear.”

Athletes who complain of groin pain should immediately leave the competition and get checked out by a trainer or doctor. Resting and icing the groin will help, but a combination of medication, physical therapy or surgery will likely be needed to fully heal.

Be proactive

If you have symptoms of a hernia or sports hernia, see a health care provider right away.

“Nine times out of 10, we can determine you have a hernia just based on a physical exam,” Dr. Kumar says.

But for more complicated cases, your doctor may order an ultrasound or CT scan. Then, the provider will develop a treatment plan.

Interview clips

Previous coverage

Hernias: More common than you think

Not all fun and games

Tue, 08 Apr 2025 08:00:00 -0500

When you think of youth baseball, you think fun and games, right? More learning fundamentals and less curveballs and collisions.

But parents and coaches should be aware: injuries can happen at all levels. So much so that there are names for them.

Little leaguer’s elbow & shoulder

Brittany Delaney, an athletic trainer at OSF HealthCare, says repetitive overhand throwing can lead to elbow pain and tenderness, called Little Leaguer’s elbow.

“You’ll notice a decrease in speed when they’re throwing. Their pitching accuracy is not as good. So usually, kids have to be pulled out of the game because they’re in too much pain,” Delaney says.

Little leaguer’s shoulder is similar to Little Leaguer’s elbow. It’s pain and tenderness in the shoulder from overuse, whether pitching or fielding.

Both injuries are seen often in ages 11 to 16, Delaney says. She says that age group is starting to throw faster and work in more pitches, like a breaking ball, leading to more stress on the elbow and shoulder. Those ages are also playing more often, such as spring school baseball and a summer travel league.

Diagnosis and treatment

A youngster with elbow or shoulder pain might get an X-ray or CT scan so health care providers know the extent of the problem. From there, Delaney says it’s not uncommon for the child to stop overhead activity, like throwing, for up to three months to let things heal. They’ll be in physical therapy during that time.

“It could end someone’s season,” Delaney says, noting the seriousness of these injuries.

Once the athlete is cleared to return, they should gradually get back into playing shape, not rush back right away. Work with a coach or athletic trainer on a workout plan.

Prevention

Delaney works with her athletes on good throwing mechanics and building strength in your whole body.

“They understand that when they’re throwing, it’s all about speed. But they think it’s all in the shoulder. It’s not,” Delaney says. “It’s in your upper back, core and hips.”

Other tips:

Delaney says when kids are just starting baseball, their growth plates (areas of new bone growth) are not yet solid. So, throwing extra hard or mixing up pitches can lead to injuries. At young ages, she says to concentrate on mechanics. Start with a good fastball down the middle of the zone, and learn other pitches when you’re a little older. This allows bones and muscles to mature.
Do a proper warm up and cool down. Delaney has her baseball players jog a couple laps around the field to warm up, followed by dynamic stretching (stretching with active movements, not just touching your toes). The Throwers Ten program is one she uses to wake up the muscles.

After the game, stretch again, and ice sore body parts if needed.
Empower kids to speak up if they are hurt and need to head to the bench. They shouldn’t fear losing their spot in the lineup.
Make sure your child’s league has a pitch count to avoid overuse injuries. Organizations like Little League and Major League Baseball have guidelines that local leagues can work from.

Learn more

Read more about how to keep your body in top shape on the OSF HealthCare website.

Interview clips

A shin-termission: Navigating lower leg pain

Wed, 02 Apr 2025 08:00:00 -0500

Outdoor track and field season is underway. That means Brittany Delaney gets reacquainted with the shin – the front part of the leg between the knee and the ankle. While shin splints are a common and treatable injury, Delaney, an athletic trainer at OSF HealthCare, says it’s important to not rush back to competition.

Shin splint basics

Whether you’re a competitive athlete or a casual runner, repetitive use of your legs (especially long distances like a 1600 meter run at a track event) can bring pain, swelling, tenderness or soreness along the shin bone (the tibia). The medical term is medial tibial stress syndrome.

“It’s usually because they’re increasing the frequency or intensity of their workouts,” Delaney says. Changing surfaces can also play a role. Delaney says she’s seen shin splints in football players who run on soft grass transitioning to basketball season and a hard court.

Diagnosis and treatment

Delaney says health care providers might take an X-ray or a CT scan to determine the extent of your injury. From there, the advice is typically to rest and ease back into competition.

“If you’re in a high impact sport, alternate days and do low impact work like pool workouts or getting on a stationary bike,” Delaney suggests.

Icing the leg can also help. A trick, Delaney says, is to freeze some water in a paper cup and tear away some of the cup so you have exposed ice. Then, massage your leg with the ice block.

“It gets a lot deeper into the soft tissue as opposed to just putting a cold pack on the leg,” Delaney says.

Delaney says rushing back into competition could cause the shin splint to progress to a stress fracture, or a tiny crack in the bone. That could mean an extended time on the sideline.

Prevention

Talk to any orthopedic provider, and you’ll be told the right footwear goes a long way to prevent injuries. Delaney agrees. She says to talk to an expert, like an athletic trainer, to find the right shoe for you. Flashy and expensive isn’t always best.

“Foot mechanics play a role,” Delaney adds. “Do you have flat feet? People with no arch support in their feet typically get shin splints. It’s a hard impact as opposed to having an arch to absorb the shock.” If this is the case, you might need a shoe insert (also called an orthotic or insole).

Get on a workout plan to strengthen your midsection and legs, and stretch before and after running. Delaney also says you can try leg compression sleeves. These can help prevent swelling and muscle fatigue and increase blood flow.

Learn more

Read more about how to keep your body in top shape on the OSF HealthCare website.

Interview clips

Stay safe on the water, part two

Tue, 25 Mar 2025 08:00:00 -0500

Author's note: this is part two of a story on outdoor water safety. Click here for part one.

More sun and rising mercury mean people will head outdoors to lakes and forests. But something as simple as drinking river water can lead to an illness that derails your spring.

Bethany Huelskoetter, APRN, a family medicine provider at OSF HealthCare, hits the major safety points about leisure time on the water.

Bug bites: Coat yourself with bug spray to start the day, and avoid hanging out in tall grass where pests can hide. If your bug bite comes with skin tissue damage, chest pain, muscle cramps, sweating or nausea, see a provider right away. Also, watch for a rash in the shape of a bullseye, which is common with tick bites. To remove a tick, use tweezers to get close to the skin, and gently pull the insect out. Avoid twisting and yanking.
Life jackets: Illinois and Michigan outline their life jacket laws. And some additional suggestions from Huelskoetter: for young kids, use a life jacket that straps on like a diaper. Life jackets that go over the chest could come up over the child’s head, and they could slip out or have trouble breathing. And read the life jacket label to make sure it’s right for you based on your chest size and weight.

Huelskoetter also says a life jacket or any wet object has a risk of mold. So, dry the life jackets by hanging them in the sun.
Fire extinguishers: Like life jackets, Illinois and Michigan laws require a United States Coast Guard-approved fire extinguisher on board most watercraft. Boat fires do happen, Huelskoetter says, and a fire extinguisher can mean the difference between a small fire and an explosion.
Dirty water: It’s tough for kids who want to explore, but Huelskoetter says you should keep lake water out of your eyes and mouth. For kids, that could mean wearing goggles.

“There are bacteria, parasites and other microorganisms that can get in your eyes. Also, don’t open your mouth underwater. You don’t want to drink that water,” Huelskoetter says. “If you swim in a lake and your eyes get red or itchy, that’s a sign you might have an infection from an organism in the water. So we want to put you on the proper antibiotic or whatever medication we feel is best.

If you drink the water, gastrointestinal upset can occur. If you have nausea, vomiting or diarrhea, you definitely want to be seen by a provider. We’ll do testing to determine what bacteria or parasite you came in contact with so we can treat appropriately,” Huelskoetter adds.
Alcohol: Drinking responsibly can be a part of your day on the water. But Huelskoetter says the rules are just like on land: A blood alcohol concentration (BAC) of .08% is the legal limit, so be aware if you’re the boat captain.
Fumes: My group is in the open air. How much should we worry about boat exhaust?

Huelskoetter says you should be fine, but make sure your watercraft has good ventilation. You can also buy carbon monoxide detectors made to clip on boats or life jackets. This can be extra helpful if your boat has an enclosed cabin, Huelskoetter points out.
Spoiled food: Of course, you’ll want to eat on your boating or fishing trip. That could include perishable items like a sandwich.

Putting the food and drink in an ice-filled cooler isn’t enough, Huelskoetter says.

“Keeping your cooler covered and out of the sun is going to do wonders. It’ll keep that ice nice and cool,” she says.

“Never eat anything that’s been sitting out, and now it’s hot,” Huelskoetter adds. “Once food reaches room temperature, you want to be careful. You can go by smell, too. If it doesn’t smell right, don’t eat it.”

Getting help

Have a first aid kit for minor injuries. For major injuries like a head or limb wound, gently move the person to land and call 9-1-1. The word “gently” is important to avoid further injury like paralysis.

Experts also point out that cell phone service can be spotty in the wilderness. So you should also have a global positioning system (GPS) device.

Interview clips

Health Highlights: Snow preps + losing weight

Wed, 10 Jan 2024 10:36:17 -0600

It's winter in the Northern Hemisphere and Mother Nature is making sure we know it.

A good chunk of the U.S. has felt the wrath; dealing with snow, strong winds and other dangerous conditions.

Snow, especially the heavy stuff, means a lot of shoveling. The pressure this puts on our bodies can lead to an array of health-related problems if you're not careful and properly prepared for the winter season.

Among the people at the greatest risk while shoveling are older adults, people with a history of back problems, and those who have suffered a heart attack or other serious health issue.

“Every year, thousands of people end up in an emergency department due to things happening when they’re shoveling snow," Henderson says. "These include falls, sometimes people experience heart attacks from extraneous activities, back injuries amongst other things. So, it’s really important to take some caution when you are going to be shoveling snow, and the snow is coming.”

When it comes to shoveling, Henderson says to play it safe. Take your time and be sure to let your loved ones and friends know what you're up to in the event something does happen.

Don't be afraid to ask for help. She adds to dress appropriately to avoid frostbite, stretch five to ten minutes before you go out in the cold and stay hydrated.

We have ushered in the New Year. For some, it's that time we pledge to exercise more, save money, find a new hobby, or shed a few pounds.

A recent Forbes Health survey reports losing weight is the fourth most popular resolution for 2024, trailing only improving fitness, finances and mental health.

Nicole O'Neill is a dietitian with OSF HealthCare. Her job is to help people navigate the choppy waters of starting diets, especially this time of year.

“Resolutions are big picture things. So, if you have a resolution to lose X amount of weight, go ahead and make it. But then break it down into smart goals, little steps along the way so that you can achieve something and feel like you did something," O'Neill says.

Resolutions aren't for everyone, so don't feel bad if you don't make one.

O'Neill says it depends on the person's personality and what other factors are involved such as stress, hormones, pain or lack of sleep.

Health Highlights Video With Chyrons

Health Highlights Video Without Chyrons

Decoding ankle injury terms

Thu, 28 Dec 2023 10:59:45 -0600

Basketball season is in full swing, and with it comes the possibility of ankle injuries. You’ll hear doctors and television commentators rattle off different ways to describe an ankle injury. Sprain, strain, fracture and break are common ones. Marc Leonard, MD, an OSF HealthCare podiatrist, says it’s important to know what these conditions mean and how to treat and prevent them.

The good news: you don’t need to memorize four definitions.

Sprains and strains

Dr. Leonard says a sprain and a strain generally describe the same thing: when a ligament or tendon is torn or weakened.

“Maybe it’s a basketball player who twists their ankle,” Dr. Leonard suggests. “It gets a little swollen and bruised. We’re able to treat that conservatively with the acronym RICE. Rest, ice, compression and elevation.”

Fractures and breaks

Dr. Leonard says an ankle fracture and an ankle break also generally describe the same thing: a crack in a bone. He often sees this in older adults who have fallen down the stairs or on the ice.

“If there are breaks in multiple bones and we consider it an unstable ankle, then we would fix it surgically,” Dr. Leonard says. “The process is surgery, then maybe physical therapy and perhaps a brace.”

Dr. Leonard says surgery patients usually go home the same day. A doctor will use screws, staples or both to stabilize the ankle. The person then needs to rest and not put weight on the ankle for six to eight weeks.

Treatment and prevention

Amid basketball season, here’s the take-home advice for when someone suffers an ankle injury: get them off their feet.

“We would advise them to be non-weight bearing. They would use crutches until they can get an X-ray. Then we can decide whether protecting the ankle, physical therapy or surgery may be appropriate,” Dr. Leonard says.

Prevention, Dr. Leonard says, is tough, due to all the movement that comes with sports or just a jog around the block. He advises to just be sensible with your movements. If you know your body can’t handle a cutting motion that comes with running a basketball play, don’t do it. Or, when you’re walking, go slow and watch for ice. And when you do get hurt, get care quickly. Don’t play through the pain.

Dr. Leonard also says that some people with a history of ankle problems may wear a brace during any physical activity, not just when recovering from an injury. But for others, he says a brace isn’t necessary.

“Play with a purpose. Be intentional. And hope for the best,” Dr. Leonard says matter-of-factly.

Learn more

Read more about keeping your body in top shape this winter on the OSF HealthCare website.

Interview clips

Cold plunging: Do the benefits outweigh the risks?

Wed, 21 Jun 2023 08:00:00 -0500

In 2022, we saw a number of video trends that went viral on the popular social media app TikTok that were being portrayed as health “hacks” to try at home. Some of these included Nyquil-soaked chicken, at-home mole removals, storing avocados in a container of water, and mouth taping. Another health “hack” continues to go viral on the app: cold plunging. Everyday folks and celebrities like Hailey Beiber, Lizzo, David Beckham and Lada Gaga are trying it.

Cold plunging is not new. It involves submersion into freezing cold water and dates back to early ancient Egyptian and Greek practices. You have probably even seen professional athletes use ice baths for muscle recovery.

In the popular videos on TikTok, people are filling large tubs with water outside and, if they live somewhere that experiences cold winters, they are letting the surface of the water freeze overnight. The following day, they crack the ice and plunge themselves into the cold water. The individuals in the videos claim the cold plunging helps with many things, from improving sleep to supporting a healthy immune system.

Anne Orzechowski, an OSF HealthCare family medicine advanced practice nurse, says to take these claims with a grain of salt.

“There are some benefits of cold plunging if it is done safely, if you are used to it,” says Orzechowski. “Some studies from the colder climates show that there might be an increase in white blood cells, so there are thoughts that you might not get as sick. There is a decrease in triglycerides, an increase in endorphins – so some people say they feel better.”

The American Heart Association says while there are some studies that suggest people who adapt to cold water immersion reduce inflammation and other cardiovascular risks, there are other studies that have found prolonged cold water immersion to cause heart muscle damage.

So how does something that can potentially be beneficial and seem harmless to most people also pose such serious risk? First, it’s important to understand what exactly happens to our body when plunging into freezing cold water.

“The initial thing that happens when you jump into a cold body of water is that initial shock reflex – that gasp,” Orzechowski warns. “Your body hyperventilates. It tries to get your blood flowing a little faster, tries to get your heart rate moving a little faster, and get that blood moving a little bit. Then as you are in there greater than three minutes your body starts to kind of calm down and relax. But there is a real risk of hypothermia after that, so you have to be really careful with this.”

According to the Centers for Disease Control and Prevention (CDC), cold water immersion creates a specific condition known as immersion hypothermia that develops much more quickly than standard hypothermia, because water conducts heat away from the body 25 times faster than air.

“I would especially not recommend it for somebody with any sort of peripheral vascular disease, Raynaud’s, or any vascular issues associated with diabetes. You are not going to be able to feel your extremities very well and are not going to know when it is time to really get out,” says Orzechowski.

Orzechowski adds while some people claim that cold plunging helps to calm them and relieve stress, this calm feeling could actually be an effect of the constricting blood vessels. Furthermore, the National Center for Cold Water Safety warns that because blood vessels constrict in response to sudden cooling, cold water immersion causes an instant and massive increase in heart rate and blood pressure which increases the danger of heart failure and stroke.

Overall, the bottom line is that the risks of cold plunging tend to far outweigh the benefits. Orzechowski advises people who are intrigued by these videos to avoid trying it themselves.

“If you look up the TikTok ice plunge, you see a lot of people with hats on breaking into buckets of ice and jumping in. I really don’t recommend that. There is a risk of shock and there is a risk of arrhythmia,” cautions Orzechowski. “If you really want to do this, the takeaway point is just take a shower and turn the water to cold at the end, give yourself 10 to 15 seconds. That still has a benefit and has been shown to be beneficial as opposed to jumping into a bucket of ice outside.”

Interview Clips

When bug bites turn serious

Wed, 31 May 2023 10:30:00 -0500

Warmer temperatures bring the return of pesky insects, especially at dusk.

Experts say while most bug bites are not serious, there are times when you need to see a health care provider immediately.

Most bites can be treated quickly

Andrew Zasada, MD, an internal medicine physician at OSF HealthCare, says treatment of most minor bug bites (think mosquito or bee) is down to a science.

First, move away from the area so the bugs don’t bite you again. If the insect left a stinger behind, gently remove it with tweezers.

“Put some ice on the bite site. Wash it gently. Put a little calamine or hydrocortisone on it. Keep it elevated,” Dr. Zasada says.

Don’t scratch the bite site. Leave it alone and let it heal. For children who may find it difficult not to itch, put a Band-Aid over the bite. You can take an antihistamine like Benadryl, Allegra or Zyrtec for itching and ibuprofen or acetaminophen for pain.

If you notice a rapid worsening of symptoms in the 30 to 45 minutes following the bite, or if the wound is not healing over several days, it may be a sign of a more serious problem. See a health care provider.

Serious insect bites

Dr. Zasada says in the Midwest, two types of spiders come with dangerous fangs: black widow and brown recluse.

“These bites can cause tissue destruction at the bite site,” Dr. Zasada explains. “The venom is very potent. It can cause cell death. It’s very irritating.”

If the venom gets into your bloodstream, then chest pain, muscle cramps, sweating and nausea could follow. Dr. Zasada says black widow and brown recluse bites are “very rarely” fatal, but the illness they bring is quite unpleasant.

If you think you’ve been bitten by a black widow or a brown recluse, see a health care provider right away. Your local urgent care is equipped to treat insect bites, but if your symptoms have worsened, the Emergency Department at your local hospital may be the best destination.

Another serious condition to keep an eye on after a bug bite is an allergic reaction known as anaphylaxis.

Symptoms of anaphylaxis include shortness of breath, wheezing and a drop in blood pressure. Dr. Zasada says some people with known allergies may have an EpiPen handy and can inject themselves to alleviate symptoms. Regardless, immediate attention from a medical professional is still needed.

Leave the critters alone

It’s inevitable that a stroll through the neighborhood will bring an encounter with an insect like an ant or mosquito. But Dr. Zasada says spiders that pack a punch don’t want to mess with humans. They tend to come out at night and live in wooded areas or a dark space in the back of a garage.

In other words, don’t mess with them, and they won’t mess with you.

“When you take clothing out of storage, shake it to make sure there are no spiders,” Dr. Zasada suggests. “When you clean the garage, don’t sit on anything that’s been stored there for a while. Dust it off first.”

Interview clips

Previous coverage

Summer wound care

'Tis the (tick) season