“It’s the most wonderful time of the year…It’s the happiest season of all.”
Or at least that’s how the song goes.
The holidays are in full swing, and while the season is meant to be full of joy, love, and laughter, for many of us, it’s often met with a whole lot of stress. Between finding the perfect gifts, creating a menu everyone will enjoy, and ensuring Uncle Joe is on his best behavior, there’s a lot on your plate.
In fact, according to the American Psychological Association, around 38% of people report increased stress levels during the holiday season. And all that stress, well, it can quickly build up to affect your mental and physical well-being during a time of year when we’re supposed to be the happiest!
If you struggle with the hustle and bustle of the holiday season, we encourage you to set some boundaries and practice more self-care.
Not sure how to do that? Keep reading!
We’re sharing five tips to help manage stress while prioritizing health and happiness.
TIP ONE: Prioritize Your Health
We’ve all heard the phrase, “You can’t pour from an empty cup.”
Humans are creatures of habit. That’s what makes us efficient, and we’re often living at our healthiest when we stick to a daily routine. During the six weeks between Thanksgiving and New Year’s, people often kiss their routines goodbye, making it hard to stay on top of their physical and mental health. But taking care of yourself should always be the top priority!
First things first, make sure you’re getting enough sleep. Lack of sleep can increase stress and make you more prone to illness. Try to stick to a regular sleep schedule, even during the holidays.
Next, eat mindfully. It’s easy to overindulge during holiday meals, but eating mindfully can help you feel better in the long run. With that said, please enjoy the Christmas cookies and eggnog; simply aim for balance rather than deprivation.
Last but not least, stay active! We know this time of year makes it hard to get outside in Minnesota, so instead, turn to your local gym or in-home workouts. When you’re feeling extra stressed, movements like walking, yoga, or strength training can release lots of positive endorphins!
TIP TWO: Set Realistic Expectations
This is a big one.
Holidays don’t need to be perfect, and neither do you. Setting unrealistic expectations can lead to unnecessary stress. At the end of the day, the people around you just want to see you happy.
Start by planning ahead with a simple schedule for shopping, meal prep, and activities to avoid feeling rushed. Instead of focusing on making everything “just right,” embrace the joy of the season and remember that the holidays are about connection, not perfection. Often, the best memories come from unexpected moments, so let go of the need for everything to be flawless and leave room for spontaneity.
When in doubt, plan it out and remember to go with the flow!
TIP THREE: Manage Gift Giving
Financial concerns, including gift buying and managing costs, are the number one stressor for families during the holidays, especially if you’re on a tight budget. It’s important to remember the reason for the season. Hint: it’s not the gifts.
If you’re struggling with financial overwhelm this year, set a budget and stick to it. There are many thoughtful yet affordable gifts to give the ones you love. You could even make something homemade!
Give Experiences. In today’s world of overconsumption, think about an experience you could give inside, such as memberships, concert tickets, family outings, or even a homemade meal.
Lastly, don’t be afraid to simplify. It’s okay to give fewer gifts or skip it altogether if it’s adding too much pressure. Perhaps try drawing names so you only have to buy one family member a gift.
TIP FOUR: Do Less
When in doubt, do less.
Trying to do everything can leave you feeling burnt before the holiday season is even over. If you’ve suffered from this feeling in the past, this year, consider scaling back on activities and instead choose simple traditions that bring you joy. If you don’t want to be the one to host the holiday party, don’t. You are not obligated to open your home or attend every gathering. This time of year can be great practice for exercising your right to say “No.”
The holiday season is meant to be a happy time. If something isn’t bringing you the joy it once did, give yourself permission to skip it.
TIP FIVE: Reach Out for Help If Needed
If you’ve made it this far, you can see there are many reasons why the holiday season may be stressful for you, and sometimes, that stress is too much to handle on your own.
If you find yourself in that situation, please know you are not alone. Chances are, many loved ones in your life also feel the weight of it. Take the time to talk with someone about how you’re feeling. Don’t hesitate to share your feelings with a friend, family member, or counselor.
And in that same vein, ask for help! This can be very hard to do but think about how nice it would be to have an extra hand in the holiday shopping, meal prep, and ensuring everyone has a memorable experience this year. Pretty nice, right?
You’re not in this alone. It’s time to step off your island and lean on your village.
The holidays are meant to be a time of celebration and connection, not stress and burnout. You can embrace the season with peace of mind by prioritizing your health, managing expectations, simplifying your plans, and asking for help. Remember, you don’t have to do it all—just focus on what matters most.
Here at St. Cloud Surgical Center, we operate on a set list of values, one of which is service excellence. If you head to our About page, you’ll see that it means, “we seek to exceed the expectations of patients, physicians, and each other in everything we do.” When you enter our doors, we want you to immediately feel you are among a community of healthcare professionals who built their careers on trust and care. We know each patient’s journey is unique, and we’re committed to providing comfort and support from the first step. At the heart of that journey is the partnership between our facility and the surgeons we work with, who bring together skill and compassion to provide exceptional care.
One of our valued partners, Dr. Kim Schaap, is an orthopedic surgeon dedicated to helping patients get back to doing what they love. With a talent for putting things back inplace, Dr. Schaap brings years of experience to our team, ensuring that every patient’s path to recovery is carefully constructed.
We recently interviewed Dr. Schaap to learn more about her journey and what being a woman in medicine means to her. Take a look!
SCSC: Hi, Dr. Schaap; thank you so much for sitting down with us today. Can you tell us briefly about yourself and what you do at St. Cloud Surgical Center?
Dr. Schaap: Thank you for having me. My name is Dr. Kim Schaap. I am an orthopedic surgeon at St. Cloud Surgical Center and a partner at St. Cloud Orthopedics, where I have been practicing since 1999. My area of expertise is sports medicine and minimally invasive total knee replacements. Years ago, I did more shoulder and hip replacements, but as we all seem to do, I have focused on the procedures I am really good at and enjoy.
SCSC: You’ve been practicing for a long time. An expert, no doubt! As a valued partner at SCOA, why do you continue to encourage partnerships between our organizations?
Dr. Schaap: There are many reasons why I support our partnership with St. Cloud Surgical Center. For most surgeons here, the biggest reason we stay is our ability to be nimble. The pace is fast, and we’re able to handle a lot of cases efficiently. We rest easy knowing that our patients get excellent care, and if we ever feel like things aren’t working well or new technology would help us in our pursuit to be the best we can be, the leadership here will listen. That’s not always the case in healthcare, especially with big systems. You have to go through many, many channels, and it takes a lot of time for change to happen. That’s not the case here.
SCSC: Speaking of technology, you’re a fan of the Mako Robotic-Arm Assisted Knee Replacement procedure. Can you talk more about that?
Dr. Schaap: Absolutely. The Mako technology we use at St. Cloud Surgical Center is a combination of two successful things: Mako robotic technology and the Stryker Triathlon knee replacement system and components. Alone, both were successful in their own right, but together, I felt they could change the future of orthopedics, and they have. Mako Robotic-Arm Assisted Knee Replacement has become an incredibly successful platform and has helped us become more precise surgeons. Not better surgeons, but more precise.
SCSC: Not better, more precise. That’s a great way to explain it. Are patients ever nervous about the use of robotics in their surgical plan?
Dr. Schaap: The use of robotics, I feel, is incredibly important now as the expectations of patients have increased or become much more likely to expect an outpatient procedure, a quicker recovery, the ability to expect that they will be up and moving much more quickly than it used to be. Twenty-five years ago, when I started, it was customary for patients to stay in the hospital for three, four, or even five days. And now it’s rare for patients to stay in the hospital at all. The use of robotics has been one of the factors that has allowed that. The Mako procedure improves joint mechanics more quickly.
SCSC:Thank you for taking some time to talk about Mako. In the second half of this interview, we want to hear more about your experience as a woman in medicine. What inspired you to pursue a career as an orthopedic surgeon?
Dr. Schaap: My interest in medicine, particularly orthopedic surgery, began at a very young age. I grew up on a farm, and we always fixed things. I saw a lot of overlap in that experience and orthopedic surgery. It’s pretty concrete; something is broken, and be it with a plate, rod, etc., you fix it to function again, just like tractors on the farm. As I began to explore the medical field through my education, my love of sports also impacted me. I played sports in college and had access to a lot of different training rooms, where I saw many injuries from high ankle sprains to torn ACLs.
SCSC:It sounds like you were destined for this path. What, if any, challenges have you faced during your medical career as a woman?
Dr. Schaap: I’ve been working as a surgeon for more than 25 years, and I’ve seen the proportion of men vs women in the field shift. When I went to medical school, more men than women were in my class. It’s different today. That said, I’ve found that the same principles apply. As a woman in the medical field, you’ll earn respect as long as you are capable and confident but not overbearing. Respect others, and others respect you.
SCSC:So true. Aren’t we all just looking to be respected in our careers?
Dr. Schaap: Exactly. And the perception of female surgeons, although it’s taken some time, has changed too. Of course, it’s common to see a female pediatrician or OB-GYN, but our Academy of Orthopedic Surgery is still about 6% women. I’m excited and hopeful to see that growing, though!
SCSC: Interesting. Do you feel respected by patients as a female surgeon?
Dr. Schaap: Oh yes, patients are very accepting, especially once they get to know you. I did just as much training as my male counterpart, and I might add that women in our seem to probably have a little more empathy and better listening ears—not always, but sometimes.
SCSC: You can’t drive respect; you earn it. That’s so powerful, and I think it’s true for women everywhere. Thank you, Dr. Schaap, for your time today. I have one final question for you regarding the future of orthopedic surgery. What do you think is on the horizon?
Dr. Schaap: As orthopedic surgeons, we always look for ways to improve and hit our next target. While a lot has changed in the last twenty years regarding total knees and hips, there’s room to do better. Total shoulders, I think, are on the horizon. And we may even see some opportunities for the use of robotics in spine surgery. Our goal is simple: allow surgeons to be surgeons still, while simultaneously taking some of the human factors out of the process. Again, our thinking is not better, just more precise.
If you are experiencing pain that may need assistance from an Orthopedic Surgeon, don’t wait to contact one of our experienced providers. The solution you have been looking for could be right around the corner. Contact us today for more information.
Break out the sweatbands and stirrup pants; it’s time to get physical! October is Physical Therapy Awareness Month, and we’re excited to highlight this important yet sometimes overlooked aspect of healthcare. While we don’t perform physical therapy at our center, we partner with incredible physical therapists who help our patients on their road to recovery every single day.
We found that nearly all surgeons agree on two key points:
Even at a surgery center, medical intervention is not always the first option—it’s only necessary when other modalities have been ineffective. Sometimes, a little PT is all you need to get back in the game.
If surgery is required, it’s crucial for patients to participate in physical therapy as recommended by their surgeon to ensure the best possible outcome.
In this edition of the SCSC Blog, we’re spotlighting physical therapy—its long history as a medical modality and its vital role before and after joint replacement surgery. PT is essential to improving outcomes and speeding up recovery for patients undergoing surgery at an ambulatory surgery center like St. Cloud Surgical Center.
Let’s dive in!
First things first, what does a Physical Therapist do?
By definition, a physical therapist is a health professional whose educational pursuits have made them experts in human movement and the musculoskeletal system. They work with patients who have injuries, disabilities, or other health conditions that limit their bodies’ ability to move or function in a specific way. Their goal is to improve the quality of life through hands-on care, patient education, and prescribed exercise.
Physical therapists can help patients:
Maximize mobility
Prevent future problems
Improve physical function and fitness
Regain or maintain their independence
Lead active lives
PT can be a great recovery tool, but many of our patients have found success in using PT beyond the recovery process, especially as they age. Consistently, physical therapy can enhance strength, flexibility, and balance—all essential components for longevity and independent living as you age.
A Brief History of Physical Therapy in America
Physical therapy has roots dating all the way back to 435 BC, when Hippocrates were believed to have first used massage, hydrotherapy, and manual therapy to treat patients with chronic pain. However, it wasn’t until the early 1900s, following World War I, that physical therapy was considered a valid profession. As soldiers returned from war needing rehabilitation, physical therapists, or “reconstruction aides,” who were trained to help them recover.
In those early days, a two-year education program was all that was required to become a PT specialist. Today, the educational standards have evolved, with most physical therapists earning a master’s degree or clinical doctorate. And that’s a good thing! Most education means improved outcomes for both patients and professionals and ensures a higher standard of care across the board.
With physical therapy recognized as a valid and very needed profession, their role in our healthcare system has expanded. Over the past two decades alone, their scope of practice has broadened, allowing PTs to specialize in a variety of areas, including:
Orthopedics
Neurology
Pediatrics
Geriatrics
Sports
Acute Care
Pelvic Health
Oncology
Chronic Pain
This variety enables physical therapists to treat a wide range of patients, from those recovering from joint replacements and sports injuries to those managing chronic pain.
Physical Therapy and Your Upcoming Surgery
Not every patient who comes to St. Cloud Surgical Center will need physical therapy. In fact, with the wide range of specialties we offer, most patients won’t be required to complete PT once they leave our doors. When we talk about the role PT plays in recovery, we’re typically referring to our joint replacement patients.
Our expert orthopedic surgeons perform hundreds of joint replacements each year. Some of the most common surgeries include total knee replacement, partial knee replacement, total hip replacement, and, more recently, shoulder surgeries. All of these procedures require intensive physical therapy post-op to ensure your body regains full mobility. Certain hand and wrist procedures—such as carpal tunnel release, trigger finger surgery, and nerve repairs—may also require PT, though these can often be done at home.
Prior to your procedure, you will meet with your surgeon and care team to discuss several important topics, including your post-op physical therapy requirements. If you’ve never had a major surgery before that involved PT, this might seem like a very overwhelming conversation. To help ease your mind, we’ve prepared a list of questions you should ask your physician:
Is there anything I can do before surgery (prehab) to improve my recovery? If so, what specific exercise should I be doing?
Are there any specific movements or activities I should avoid before surgery to prevent further damage to my joint?
How soon after surgery will I start physical therapy, and what should I expect in those early sessions?
What are the key goals of physical therapy after surgery, and how long will I need to participate in PT to regain full mobility?
How will my progress be monitored during physical therapy, and how do we determine when I’ve achieved my recovery goals?
The Path to Full Recovery
If you’ve made it this far, chances are you’re feeling a little intimidated—but don’t be! At St. Cloud Surgical Center, we partner with the best physical therapists in the area and trust they’ll use their wealth of knowledge to guide you through the ups and downs of your post-surgery recovery.
Physical therapy is often an essential part of surgery as it helps patients regain mobility, reduce pain, and prevent complications like stiffness or scar tissue formation.
Pain Management: PT techniques like gentle stretching, movement exercises, and modalities like ice or heat therapy can help control pain without relying solely on medication.
Restoring Function: Through guided exercises, PT helps patients restore strength and function in the operated joint. This can be crucial in regaining independence with everyday activities like walking, climbing stairs, and returning to work.
Preventing Complications: Regular movement is key to preventing complications like blood clots or joint stiffness. PT encourages early, safe movement post-surgery.
Personalized Care: Each patient’s rehabilitation program is tailored to their specific needs, helping them progress at the right pace.
Let’s take a look at some common PT exercises for two of our most frequent procedures: knee replacement and total hip replacement. Keep in mind, these are general guidelines, and each patient’s needs may vary.
Knee Replacement
For partial and total knee replacements, your orthopedic surgeon and physical therapist may recommend different levels of activity.
The following exercises may be used to help increase circulation and mobility:
Quadriceps Sets
Straight Leg Raises
Ankle Pumps
Knee Straightening Exercises
Bed-Supported Knee Bends
Sitting Supported Knee Bends
Sitting Unsupported Knee Bends
Total Hip Replacement
The PT process for a total hip replacement is very similar to that of the knee replacement. You’ll focus on building up the strength and flexibility of your hip and can expect to participate in varying levels of activity.
The following exercises may be used to help increase circulation and mobility:
Standing Iliotibial Band Stretch
Seated Rotation Stretch
Knee to Chest
Supine Hamstring Stretch
Hip Abduction
Internal/External Hip Rotation
One of the best exercises during early recovery, for both knee and hip replacements is simply to walk! Post surgery, you will start with short distances and work your way up to longer distances and time frames. At first, you can expect to walk with the assistance of a walker or other mobility device, but with time, you will regain your independence.
The biggest concern with early walking is your fall risk. While walking is important, it’s equally important you listen to your care team and avoid pushing your limits. Eventually, you’ll be able to increase your walking distance, the weight you put on your knee/hip, and the resistance you use for your daily exercises.
If you find yourself feeling discouraged, remember, physical therapy is a long game, but crucial to your final outcome.
Ambulatory surgery centers like the St. Cloud Surgical Center are designed for same-day surgery, allowing patients to return home after their procedure. Within this model, physical therapy becomes especially important, as it ensures patients receive the education and exercises they need to succeed at home. A structured PT plan can make all the difference in a patient’s recovery and is vital to ensuring optimal outcomes. During Physical Therapy Month, let’s all celebrate the dedicated professionals who help patients take those critical steps toward better health.
If you have questions about an upcoming surgery and the physical therapy requirements you may have, please feel free to contact us or connect with your care team directly. Your health is our number one priority!
Have you ever been in a crowded room, struggling to hear the person next to you? Or maybe at a live concert, where the singer’s words become inaudible? It’s frustrating, isn’t it? Now, imagine feeling like this every moment of every day. For roughly 20% of the population, this is a daily reality.
For the 1.5 billion people worldwide with some degree of hearing loss, these experiences can be overwhelming. Hearing loss is the third most common chronic health condition in the United States, and by 2060, an estimated 30% of Americans will experience some level of hearing impairment. Fortunately, advancements in technology have dramatically improved the lives of many, and increased awareness about hearing loss has led to earlier interventions.
However, there are cases where even the best hearing aids fall short. Individuals with sensorineural hearing loss—a nerve-related hearing impairment—may find that no hearing aid can fully restore their hearing, no matter how advanced. When patients reach this point, it’s time to explore other options, bringing us to an exciting innovation now offered at St. Cloud Surgical Center: the cochlear implant. We recently spoke with Dr. Stephen Cragle from the St. Cloud Ear, Nose, and Throat Clinic about his journey with cochlear implants and how he has introduced this life-changing technology to our center.
Stephen P. Cragle, M.D. has worked at the St. Cloud Ear, Nose, and Throat Clinic since 1992
For over twenty years, Dr. Stephen Cragle has immersed himself in the world of cochlear implants. As a general otolaryngologist with expertise in all areas of the head and neck, Dr. Cragle became particularly fascinated by the intricate connection between our ears and brains. This passion, combined with his 30+ years of experience as an ENT physician, made him the ideal candidate to introduce cochlear implants to Central Minnesota. As of September 2024, he remains the only surgeon in the region performing these life-changing procedures.
While Dr. Cragle has seen significant success with his treatments, establishing his cochlear implant practice wasn’t without challenges. Despite recognizing the strong demand for such a program in Central Minnesota, insurance companies were initially reluctant to support it, and patients faced difficulties securing reimbursements. As a result, the idea was put on hold until 2014, when Dr. Cragle attended a course by Cochlear Corporation in Denver. The experience reignited his commitment, and he resolved to bring cochlear implants to his patients—no matter the obstacles.
After completing his training with the Cochlear Corporation, Dr. Cragle launched his first cochlear implant program at the St. Cloud Hospital in 2015. There, he perfected his surgical technique and helped many patients restore their hearing. As his expertise grew, Dr. Cragle saw an opportunity to bring cochlear implant procedures to an outpatient setting and approached St. Cloud Surgical Center. Finally, in 2024, the center welcomed its first cochlear implant patient. This move allowed Dr. Cragle to perform the surgeries more efficiently while offering patients a more cost-effective option for their treatment.
The W’s of Cochlear Implants: What, Who, and Why
What is a cochlear implant?
A cochlear implant is a surgically implanted device that vastly improves the volume and clarity of sound for patients with profound hearing loss.
The implant consists of four key components: a microphone, a speech processor, a transmitter and receiver (or stimulator), and an electrode array. Together, these components bring sound from the external environment to the auditory nerve.
First, the microphone picks up sound from the patient’s surroundings and sends it to the speech processor, which arranges the sound for processing. The transmitter and receiver (stimulator) then convert the processed signals into electrical impulses. Finally, impulses are sent to the group of electrodes, which deliver them to specific regions of the auditory nerve, bypassing the eardrum, ear bones, and cochlear fluids and directly stimulating the hearing nerve.
Though small in size, this sophisticated device has a profound ability to transform lives.
Who are cochlear implants for?
Cochlear implants are designed for patients with sensorineural hearing loss. Two main types of patients may benefit from cochlear implants:
Patients born deaf or hard of hearing
Patients who have developed hearing loss throughout their lives
At St. Cloud Surgical Center, we perform cochlear implants on patients ranging in age from 12 to 92. However, we do not currently perform the procedure on children under 12.
A patient may be a strong candidate for cochlear implants if their sensorineural hearing loss is so severe that even the most advanced hearing aids are no longer effective in maintaining conversations.
If you or someone you know has sensorineural hearing loss, Dr. Cragle and his team of audiologists at the St. Cloud Ear, Nose, and Throat Clinic can perform a series of tests to assess the extent of the hearing loss. These tests measure word comprehension, speech clarity, and word recognition.
Why would someone choose cochlear implants?
For individuals struggling with sensorineural hearing loss, everyday life can be a constant challenge. Many patients with this level of hearing difficulty who consult Dr. Cragle have a word recognition score as low as 20%. This means they only understand one out of every five words. With such limited comprehension, it becomes incredibly difficult to carry on a phone conversation, enjoy a meal at a restaurant, or even visit with loved ones in a group setting. However, with cochlear implants, we can improve that score to 75%, or three out of four words, allowing people to rejoin the conversation and regain a sense of normalcy.
For Dr. Cragle, witnessing the transformation in his patients after receiving their implants is nothing short of remarkable.
“When we put in a cochlear implant, and grandpa now hears the grandkids, it’s a new life for him. It’s absolutely amazing. And that’s why I do what I do.”
The Cochlear Implant Process
The first step is the surgery itself, which typically lasts about two hours. During the procedure, the surgeon will make an incision behind the ear and remove a small section of bone to create a tunnel into the inner ear. This tunnel allows the wire from the device to pass underneath the eardrum and into the cochlea. Once the wire is in place, the rest of the internal device is implanted beneath the skin, just under the skull bone, behind the ear.
After surgery, the incision is sutured, and a tight dressing is applied to reduce swelling. The dressing remains in place for the first two days, as controlling swelling is essential for a smooth recovery. Patients usually go home the same day to rest and recover comfortably.
Once the swelling subsides—usually around 3 weeks—the external device (hearing aid) can be placed. This involves attaching a small magnet to the back of the head, which connects to the internal device. The external electronics are housed in a unit that hooks behind the ear, similar to a traditional hearing aid.
At this point, the audiologist begins the programming process, which can take anywhere from a few weeks to a few months, depending on the patient.
While cochlear implants are highly effective, they offer a different way of hearing that takes time to adjust. Some patients report that familiar sounds, like dogs barking, may initially resemble a mouse squeaking or that running water may have a ringing tone. Over time, however, the brain adapts to this new method of hearing. For many, cochlear implants bring about life-changing improvements, allowing them to enjoy activities once again, like dining out, talking on the phone, and engaging with family and friends.
If you are experiencing profound hearing loss and have not seen success from previous treatments, it may be time to talk to your provider about a cochlear implant. The solution you have been looking for could be right around the corner. Contact us today for more information.
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