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News and insights from your clinicians at Precision Orthopedics & Sports Medicine.

Diet and Exercise Challenge

Looking After Number 1

Precision Orthopedics By Precision
October 22, 2020 | Knee Arthroscopy

Have you ever noticed that during the safety instruction before takeoff, you will be advised to first secure your own oxygen mask before attempting to help others? This instruction not only applies at 30,000 feet above the ground but also in everyday life. As difficult as it may seem to focus a little more on helping yourself, to make sure your recovery is swift and with minimal preventable issues, it’s nothing short of essential.

At Precision Orthopedics, we want to ensure the best post-treatment care possible for each and every one of our patients; and for this reason, we highly encourage looking after number one (yes, that’s you!) in order to reduce the risk of, or entirely prevent, any further health complications that could arise otherwise.

Maximize health to minimize risk.

There are a number of ways to improve post-treatment health which will in turn result in a lower chance of infection or delayed wound and fracture healing. Meaning you, the patient, can return to daily activities sooner, without unnecessary complications.

Some of these ways include:

  • Improving general nutrition to fight obesity
  • Controlling diabetes
  • Reducing depression
  • Quitting smoking
  • Increasing hydration
  • Exercising regularly

But by simply reading over these ways of maximizing your health doesn’t maximize your health (unfortunately!). So, the team here at Precision Orthopedics has put together a small, 28-day challenge to help you build that routine necessary in maximizing your health and consequently increasing the rate of recovery to the best possible result.


The challenge is simple! Every day includes three major goals for you to reach:

  • 💧 Drink at least 3 liters (~100oz) of water – we’re sorry, coffee doesn’t count. That’s about 100oz of the pure and sweet nectar of life: h2o. Keep a bottle with you at your desk, in your car, at the gym, and on your bedside table. This will encourage you to continually sip throughout the day. For added nutrition and flavor, squeeze a little lemon juice for a citrusy touch.
  • 🦶 Complete at least 5,000 Steps – we don’t expect you to count each and every step; most cell phones or smartwatches have a step counter (pedometer) built-in. Park a little farther from your work, take the stairs instead of the elevator, take your dog (or your neighbor’s dog) for an extra walk around the block, or simply enjoy a short stroll to clear your head; all of these will count well towards that daily target.

    Of course, if you’re recovering from any form of knee surgery, it’s best to consult your doctor before taking on this leg of the challenge (no pun intended). Your doctor may even suggest a way to substitute the steps with a less impact-based exercise such as swimming or stationary cycling.
  • 🍅 Eat at least 3 different colored vegetables – probably the easiest of the daily challenges! Simply head over to the grocery store and pick out 3 different colored vegetables (minimum) to include in your regular diet. Everything counts except white potatoes, so allow yourself to become creative in both the supermarket and the kitchen.

At the end of each week, you’ll notice a blank space on Sunday, this is your reward space. We recommended starting each week with a reward in sight at the end; this can be anything from a massage, a dinner out, a night at the cinema, or even an extra hour in bed come Sunday morning. Make it your objective to stick with completing each day’s goals, and then treat yourself to your own personal victory at the end of the week.

We wish you the best of luck. Working with you, to treat your orthopedic problem, involves a team of practitioners, physicians, PAs, and surgery staff; and you are at the helm. Take control and sail safely on that sea of recovery.