Dr. Josh Alpert, an orthopedic surgeon at Fox Valley Orthopedics has been my go-to for injury advice for years. We grew up in the same neighborhood, and it's been incredible watching his career soar. When I broke my foot and couldn’t get to him, I regretted not reaching out sooner. Fortunately, when the foot didn’t heal, Josh recommended a bone stimulator, and two months later, I was back on track!
In addition to his work as an orthopedic surgeon, Josh serves as the sports medicine team doctor for four high schools and a college—he's on the sidelines, seeing it all. When I asked about common football injuries, he mentioned shoulder issues (broken clavicles, rotator cuffs, and torn labrums) and knee injuries like ACL tears and meniscus damage. That led us into a discussion on prevention.
Prevention is Key 🔑
Josh emphasized the importance of varied training to avoid overuse injuries. "Mixing up your training is crucial," he says. Overuse injuries often occur when athletes stick to the same routine and neglect rest. And while ACL injuries are typically thought of as contact injuries, most are non-contact—caused by how athletes cut, land, or move. Josh also mentioned that athletic trainers at the schools have great protocols in place to help teach kids how to land, cut, and move correctly.
Tech to the Rescue 📹
One tool Josh sees that is helpful for prevention is throwing mechanics videos, which captures an athlete's form. It helps identify issues like improper stride, arm angle, and release point—making it easier to correct movement patterns that can reduce injury. "Coaches and athletic trainers are also great at noticing these issues and helping athletes make adjustments," Josh added.
Growing Pains 🧒🏽
I asked Josh about common issues during that challenging time in an adolescents life known as puberty. "As kids grow, they can lose strength and agility because bones, joints, and tendons grow at different rates. This can lead to muscle weakness and coordination issues. That’s why working on agility and proper techniques is so important for growing athletes."
Healing and Recovery 🩹
When athletes require surgery, Josh stresses the importance of following a structured recovery plan. "We have written protocols in place, so patients can work with their physical therapists to map out their recovery, usually in 4–6-week intervals, ensuring people hit milestones before returning to play."
When I asked which injury athletes most often return to early, Josh didn’t hesitate: "ACL injuries are a common example. Athletes often feel better around the 6-month mark, but the tissue is still healing. It's important to ease back into the sport, as returning too soon can increase the risk of re-injury."
Healing Tools ⚙️
I mentioned that the bone stimulator was a huge asset in my foot fracture healing. I asked Josh about other tools or procedures that aid in recovery. He responded, "PRP (Platelet-Rich Plasma) therapy and stem cell treatments can aid in recovery for many soft tissue conditions like tendonitis, though they can be costly and not always covered by insurance."
I pressed him on the topic of peptides, which are becoming popular with bodybuilders for building muscle and healing injuries. Josh responded, "If it's been researched and reported on in a medical journal, I’m interested. In medical school, we were taught the scientific method, and that’s what I’m looking for with new treatments. I want to see peer reviewed published literature supporting evidence that any new treatment has positive results.”
Supplements: A Caution 💊
When it comes to supplements, Josh advises caution: "The issue with supplements is that many of them aren’t FDA-approved, and there’s often limited research. While collagen or glucosamine might help, everyone's body responds differently. I recommend sticking to a good multivitamin and consulting with a primary care physician regarding any other supplements a patient may be taking."
Rotator Cuff Injuries: Don’t Wait ⏰
When I asked Josh about injuries that can be avoided, he emphasized taking care of rotator cuff tears. "If you have a rotator cuff problem, particularly a full tear, don't wait to address it. Once the rotator cuff is torn beyond repair, you will either have to live with it (with pain and weakness), or consider having a reverse total shoulder replacement, which is certainly a common surgery with overall excellent results, but has a much higher risk of infection, shoulder instability, and other complications compared to a rotator cuff repair. These types of shoulder replacements typically lasts 10-15 years."
Staying Healthy as You Age 🏃♂️ 🔧
When I selfishly asked about preventing arthritis, Josh suggested, "Avoiding high-impact exercises as you age is helpful. You also need to mix it up. If you run all the time, try low impact activities like biking, swimming, or walking. I see a lot of marathon runners with arthritis in their knees, hips, and feet. I’m also an advocate for stretching. I recommend my clients warm up before working out and stretch afterward."
Josh also recommends foam rolling, massage guns, and working with a physical therapist to assist with stretching, massage and other modalities such as Graston, dry needling, and cupping.
Pickleball Injuries? 🏓
With Pickleball on the rise, I had to ask, what are the most common injuries? Josh noted, "I see a lot of calf strains and Achilles issues. Because it’s not seen as intense, people often skip the necessary warm-up. Be sure to stretch your calves and hamstrings thoroughly afterward."
Conclusion
No matter your age, the foundation for staying healthy is simple: warm up, cool down, stay active, and listen to your body. Don’t wait for pain to slow you down—address issues early and stay consistent with your routine. And if you want to take your fitness to the next level, consider working with a coach who can guide you through the right movements. To learn more about Dr. Josh Alpert click here: https://www.fvortho.com/our-team/joshua-m-alpert-md-faaos/
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