Start the School Year Off Right: Healthy Habits for Students

The backpacks are packed, fall activities are underway, and another school year is officially in full swing. While the first-day excitement may have passed, September is a great time for families to settle into routines that can help kids feel their best throughout the months ahead.

Between early mornings, long school days, homework, practices, activities, and everything else squeezed into the week, healthy habits can easily take a back seat. A few simple adjustments can help students stay energized, active, and ready to learn, while also helping prevent some of the illnesses and injuries that can interrupt the school year.

From getting enough sleep to taking care of growing joints, here are a few ways families can start the school year on the right foot.

Get Back Into a Healthy Sleep Routine

Summer schedules tend to be a little more relaxed. Once school begins, however, early mornings return quickly.

Consistent, quality sleep is important for students of every age. Sleep supports concentration, learning, mood, immune function, and physical recovery. For student athletes, it also gives the body valuable time to recover between practices and games.

Establishing a consistent bedtime and wake-up time can help the body adjust to the school schedule. A calming bedtime routine can also make it easier to wind down after a busy day.

Screens can make that more difficult. Phones, tablets, televisions, and video games are often part of kids’ evening routines, but creating some screen-free time before bed can help signal that it’s time to settle in for the night.

Fuel Busy School Days

School days require plenty of energy, especially when they include sports or after-school activities.

A balanced breakfast can help students start the day fueled and ready to focus. Throughout the day, meals and snacks that include a combination of protein, whole grains, fruits, and vegetables can provide more sustained energy.

Hydration matters, too. Kids may not always recognize when they aren’t drinking enough water, particularly once their attention is focused on school, friends, and activities. Encourage students to carry a water bottle when allowed and drink regularly throughout the day.

For student athletes, hydration becomes even more important during warm late-summer practices and games. Drinking water before, during, and after activity can help replace fluids lost through sweat and support the body’s ability to perform and recover.

Keep Germs From Taking Over the Classroom

Back to school also means back to sharing classrooms, buses, locker rooms, sports equipment, and plenty of germs.

Simple habits can go a long way toward keeping kids healthy. Encourage frequent handwashing, particularly before eating and after coughing, sneezing, or using the restroom. Remind kids to cover coughs and sneezes and avoid sharing water bottles or other personal items.

It’s also important to pay attention when a child isn’t feeling well. Rest and recovery can sometimes be more beneficial than pushing through a school day, practice, or game when the body needs a break.

Don’t Let Backpacks Become a Pain

Books, laptops, water bottles, sports equipment, and school supplies can add up quickly. By the end of the day, a student’s backpack may be carrying quite a load.

Encourage students to wear both backpack straps rather than carrying the bag over one shoulder. Adjusting the straps so the backpack sits comfortably against the back can also help distribute the weight more evenly.

Students should regularly clean out unnecessary books, papers, and supplies rather than carrying everything they own from class to class.

If a backpack consistently causes shoulder, neck, or back discomfort, it may be time to lighten the load or reconsider how it’s being carried.

Make Movement Part of the Routine

Not every student participates in organized sports, but every child benefits from regular movement.

After sitting through classes for much of the day, opportunities to walk, run, play outside, ride a bike, or participate in another favorite activity can help break up long periods of inactivity.

Movement supports physical health, but it can also provide a mental reset after a busy school day.

Even small choices count. Taking a family walk after dinner, playing outside before homework, or encouraging active weekend plans can make movement a regular part of the family’s routine.

Student Athletes: Pay Attention to Pain

For student athletes, the beginning of the school year often means the beginning of a demanding fall sports schedule.

Practices, games, strength training, and tournaments can place significant stress on growing muscles and joints. Some soreness after activity can be expected, particularly at the beginning of a season. Pain that persists, worsens, or affects an athlete’s ability to participate normally deserves more attention.

Athletes should pay particular attention to symptoms such as:

• Significant swelling or bruising
• Persistent knee, shoulder, ankle, or joint pain
• Difficulty bearing weight
• Limited range of motion
• Joint instability or a feeling that something is “giving out”
• A pop at the time of injury followed by significant pain
• Pain that continues despite rest

Trying to play through an injury isn’t always the fastest way back onto the field. In some cases, continuing to stress an injured joint can make the problem worse and extend recovery time.

When something doesn’t feel right, encourage student athletes to speak up. Coaches, athletic trainers, parents, and healthcare providers can help determine whether an athlete needs rest, rehabilitation, further evaluation, or treatment.

Give the Body Time to Recover

More isn’t always better when it comes to sports and physical activity.

Rest and recovery are important parts of athletic performance, particularly for young athletes whose bodies are still growing. Scheduling time away from intense activity allows muscles and joints to recover and can help reduce the risk of overuse injuries.

Warm-ups and cool-downs are also worth making part of the routine. Gradually preparing the body for activity and allowing it to recover afterward can help athletes transition safely in and out of intense exercise.

Athletes returning to a sport after an injury should also follow the guidance of their healthcare provider, physical therapist, or athletic trainer rather than rushing back because of an upcoming game.

Missing a little time now may help prevent an injury from turning into a much longer season on the sidelines.

Know When It’s Time to Get Help

Aches, bumps, and illnesses are an inevitable part of growing up, and many can be managed with basic care at home. The important thing is recognizing when something isn’t getting better.

Persistent pain, recurring symptoms, significant injuries, or health concerns that interfere with school, sleep, sports, or everyday activities are worth discussing with your child’s healthcare provider.

For orthopedic injuries in particular, treatment doesn’t automatically mean surgery. Many joint and sports-related conditions can be treated with rest, activity modification, physical therapy, medication, bracing, or other nonsurgical approaches. When surgery is necessary, advances in minimally invasive and outpatient procedures can help eligible patients receive the care they need and return home the same day.

A Healthy Start for the Year Ahead

The school year is a marathon, not a sprint. September is a great opportunity to establish habits that can carry students through fall sports, winter activities, spring testing, and everything in between.

Prioritizing sleep, nutrition, hydration, movement, illness prevention, and recovery can help kids stay healthy and ready for whatever the school year brings.

And when an injury or health concern does require additional care, the team at St. Cloud Surgical Center is proud to work alongside physicians and families throughout Central Minnesota to help patients get back to the classroom, the field, and the activities they love.

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Beyond the Injury: Helping You Get Back to the Activities You Love

Whether you are competing in a sport, playing a weekend round of golf, gardening in the backyard, or simply moving through your daily routine, healthy knees and shoulders help keep you active. When pain or injury gets in the way, fellowship-trained orthopedic surgeon Dr. Bryan Perkins helps patients find a path back to the activities that matter most.

Dr. Perkins specializes in Sports Medicine and complex conditions of the knee and shoulder. After completing his orthopedic surgery residency, he pursued additional fellowship training focused on sports-related injuries and advanced arthroscopic techniques. Today, he treats everyone from competitive athletes to recreationally active adults at St. Cloud Surgical Center.

“I felt that I had a very unique opportunity to really help not only athletes, but also everyday people get back to the activities they wanted to do,” Dr. Perkins explains. “I saw very good outcomes getting people back to what they wanted to do, and that was always very important to me.”

Sports Medicine Is Not Only for Athletes

The term “sports medicine” may bring to mind high school, college, or professional athletes. However, sports medicine specialists treat anyone whose movement, function, or quality of life has been affected by an injury or orthopedic condition.

Dr. Perkins works with patients across a wide range of ages and activity levels. Some are hoping to return to competitive sports. Others want to golf, water ski, exercise, play pickleball, work without pain, or move comfortably around their homes.

The common goal is helping each person return to the activities that are important to them.

That patient-centered philosophy shapes every part of Dr. Perkins’ approach, from the initial evaluation to treatment, surgery, and recovery.

Common Knee Injuries

The knee is a complex joint that absorbs significant force during walking, running, jumping, twisting, and many other movements. Because of that, it is especially vulnerable to injury.

One of the most common knee conditions Dr. Perkins treats is a meniscus tear. The knee contains two menisci, which are pieces of cartilage that help cushion and stabilize the joint. Symptoms of a meniscus tear may include pain, swelling, stiffness, catching, locking, or difficulty fully moving the knee.

Dr. Perkins also frequently treats ACL tears, particularly among athletes. The anterior cruciate ligament, or ACL, helps stabilize the knee during pivoting, cutting, and sudden changes in direction. An ACL tear may occur during sports, but it can also result from a fall, awkward landing, or other sudden movement.

Common Shoulder Injuries

In the shoulder, rotator cuff injuries are among the most common conditions Dr. Perkins sees.

The rotator cuff is a group of muscles and tendons that helps stabilize the shoulder and allows the arm to lift and rotate. Injuries may occur suddenly due to a fall, accident, or forceful movement.

However, not every rotator cuff injury begins with an obvious event.

“It can happen either from an acute trauma, but it can also just happen from some wear and tear as we get older,” Dr. Perkins explains.

Patients with a rotator cuff injury may experience pain when lifting the arm, reaching overhead, sleeping on the affected side, or completing routine tasks. Weakness and reduced range of motion may also develop.

When Should You See an Orthopedic Specialist?

Not every ache or pain requires immediate specialized care. Minor injuries may improve with rest, ice, activity modification, and over-the-counter medication. Dr. Perkins recommends seeking an evaluation when symptoms are significant or do not begin improving.

“If you feel a pop and there’s really significant pain associated with that, and it’s lasting more than a couple days to a week, I think it’s worth coming in and getting checked out,” he says.

Other signs that may warrant an orthopedic evaluation include:

• Persistent or worsening pain
• Significant swelling or bruising
• A feeling that the knee or shoulder is unstable
• Catching, locking, or popping within the joint
• Difficulty bearing weight on the leg
• Weakness in the shoulder or arm
• Limited range of motion
• Pain that interferes with sleep, work, sports, or daily activities

An evaluation can help determine the cause of the symptoms and whether additional imaging, therapy, or treatment is needed.

Surgery Is Not Always the First Step

Seeing an orthopedic surgeon does not automatically mean that surgery will be recommended.

Dr. Perkins explores a variety of nonsurgical treatment options for both knee and shoulder conditions. Physical therapy is often one of the first treatments considered.

“Sometimes people are a little skeptical of that, but oftentimes physical therapy is really the first-line treatment for both conditions of the knee and the shoulder,” he says. “It can provide some very excellent relief and really prevent the need for surgery.”

Depending on the diagnosis, nonsurgical care may also include:

• Rest and activity modification
• Ice and anti-inflammatory medication
• Bracing
• A structured home exercise program
• Physical therapy
• Injections into the knee or shoulder

Treatment recommendations depend on the injury, the severity of symptoms, the patient’s overall health, and the activities they hope to return to.

When conservative treatments do not provide enough relief, or when an injury requires surgical repair, Dr. Perkins develops a procedure and recovery plan tailored to the patient. The goal is not simply to complete the surgery. It is to protect the repair, rebuild movement and strength, and help the patient return safely to activity.

The Advantages of Arthroscopic Surgery

One of the most important advancements in orthopedic care is the ability to perform many knee and shoulder procedures arthroscopically.

Arthroscopic surgery uses a small camera and specialized instruments inserted through small incisions. This allows the surgeon to see inside the joint and treat the injury without the larger incision that may be required during open surgery.

“We used to do all of the surgeries open, where you had a larger incision, more dissection, and more damage to the muscle,” Dr. Perkins explains. “Now, with more arthroscopic and minimally invasive techniques, the soft tissue dissection and damage to the muscle and skin is much more minimal. That heals up a lot quicker.”

Potential benefits of arthroscopic procedures may include smaller incisions, less disruption to surrounding tissue, and a more efficient recovery for appropriate patients.

Orthopedic Care at St. Cloud Surgical Center

Dr. Perkins performs outpatient orthopedic and sports medicine procedures at St. Cloud Surgical Center, where patients receive care from a coordinated surgical team.

“I can’t speak highly enough about the staff here,” Dr. Perkins says. “All the way from our reception to our nurses, our surgical staff, and our postoperative nurses, the whole team works together to make the experience really as enjoyable as we can make it.”

That teamwork supports patients throughout the full surgical experience, from check-in and preparation to the procedure, recovery, and discharge. The outpatient setting also allows eligible patients to return home the same day and begin recovering in a familiar environment.

If knee or shoulder pain is keeping you from the activities you enjoy, talk with your healthcare provider about your treatment options and whether outpatient orthopedic care at St. Cloud Surgical Center may be right for you.

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What Happens the Day of Your Surgery?

A Step-by-Step Guide to the Outpatient Surgical Experience

If you have an upcoming surgery, it’s completely normal to feel a little nervous. Whether it’s your first procedure or you’ve had surgery before, questions about what to expect are common. What time should you arrive? Who will you meet? How long will recovery take?

At St. Cloud Surgical Center, we believe an informed patient is a confident patient. Understanding what happens on the day of your surgery can help ease anxiety and allow you to focus on what matters most: your health and recovery.

As Central Minnesota’s leading ambulatory surgical center, we’ve spent more than 50 years providing efficient, high-quality outpatient care. Here’s a step-by-step look at what you can expect from the moment you arrive until it’s time to head home.

Before You Walk Through the Doors

Your surgical experience begins long before you arrive at St. Cloud Surgical Center.

In the days leading up to your procedure, you’ll receive instructions from your surgeon and care team. These instructions are designed specifically for your procedure and may include guidance on eating and drinking restrictions, medications, arrival times, and transportation arrangements.

In most cases, patients are asked not to eat or drink after midnight before surgery. You’ll also receive instructions regarding your medications. While many medications should be taken as usual, some, such as blood thinners, diabetes medications, and certain herbal supplements, may need to be temporarily stopped before surgery.

Because many outpatient procedures involve anesthesia or sedation, you’ll also need to arrange for a responsible adult to drive you home and stay with you after your procedure. Planning these details ahead of time helps ensure a smooth and stress-free experience.

Welcome to St. Cloud Surgical Center

When you arrive at the Center, you’ll be greeted by our admissions team and guided through the check-in process.

This is an opportunity to verify important information, including:

• Personal and emergency contact information
• Insurance information
• Current medications
• Medical history updates

One advantage of receiving care at an ambulatory surgical center is the streamlined experience. Because our facility is designed specifically for scheduled outpatient procedures, patients often experience shorter wait times and a more efficient process than they might in a traditional hospital setting.

You’re welcome to bring a support person with you, and in many cases, they can remain with you before surgery and join you again during recovery.

Meeting Your Care Team

After check-in, you’ll be escorted to the pre-operative area, where you’ll meet several members of your care team.

A nurse will review your health history, medications, allergies, and procedure details. They will also answer questions and ensure you feel comfortable before moving forward.

You’ll also meet your anesthesia provider and surgeon. Together, they’ll review the procedure, discuss your anesthesia plan, and explain what to expect before, during, and after surgery.

At St. Cloud Surgical Center, we believe communication is one of the most important parts of the surgical experience. This is your time to ask questions, discuss concerns, and make sure you feel informed and prepared.

Preparing for Surgery

Once all evaluations have been completed, your surgical team will begin preparing you for your procedure.

This typically includes:

• Changing into a surgical gown
• Starting an IV if needed
• Reviewing consent forms
• Completing final safety checks

You may notice your care team asking similar questions more than once. While it can feel repetitive, these verification steps are an important part of patient safety and help ensure the correct procedure is performed on the correct patient every time.

Depending on your procedure and personal preferences, your anesthesia provider will discuss sedation or anesthesia options. Every patient is different, and anesthesia plans are individualized to provide the safest and most comfortable experience possible.

Your Procedure

When it’s time for surgery, you’ll be escorted to the operating room.

At St. Cloud Surgical Center, our operating rooms are equipped with advanced technology and staffed by highly trained professionals who perform thousands of procedures each year. Our specialties include orthopedics, ophthalmology, ENT, podiatry, spine care, endoscopy, pain management, and more.

During your procedure, your surgical team carefully monitors your vital signs and overall well-being while focusing on delivering the highest level of care.

For many patients, surgery is actually the shortest part of the day.

Recovery Begins

After your procedure is complete, you’ll be taken to a recovery room where our nursing team will monitor your progress as you wake up from anesthesia.

Recovery at St. Cloud Surgical Center typically happens in two phases.

Phase I Recovery

Patients recovering from general anesthesia begin in Phase I Recovery. During this time, nurses closely monitor:

• Breathing
• Blood pressure
• Heart rate
• Pain levels
• Nausea

Patient comfort is a top priority. Pain management begins immediately and may include a combination of medications, nerve blocks, local anesthetics, or other therapies, depending on the procedure.

Our nurses will frequently ask you to rate your pain level so they can make adjustments and ensure you’re as comfortable as possible.

Phase II Recovery

Once you’re awake, stable, and comfortable, you’ll transition to Phase II Recovery.

This stage focuses on preparing you to safely return home. Your care team will review recovery instructions, discuss medications, answer questions, and make sure you’re ready for discharge.

Family members or support persons are often involved during this stage, so they understand how to help with recovery at home.

Heading Home

One of the biggest advantages of outpatient surgery is that patients can recover in the comfort of their own homes.

Before leaving, you’ll receive both verbal and written discharge instructions that outline:

• Activity restrictions
• Medication schedules
• Wound care instructions
• Follow-up appointments
• Warning signs that require medical attention

Your escort will also review and sign discharge instructions before you leave.

While most patients feel ready to go home shortly after surgery, it’s normal to experience some sleepiness or dizziness for the first 12 to 24 hours after anesthesia. That’s why it’s important to have a responsible adult available to stay with you during your initial recovery period.

And your care doesn’t end when you leave the building. A nurse from St. Cloud Surgical Center will contact you the following day to check on your recovery, answer questions, and ensure everything is progressing as expected.

More Than a Procedure

At St. Cloud Surgical Center, surgery is about more than what happens in the operating room. From the first pre-operative phone call to the follow-up check-in after you’ve returned home, every step is designed to help patients feel informed, comfortable, and confident in their care.

Whether you’re visiting us for a colonoscopy, cataract surgery, joint replacement, ENT procedure, or another outpatient service, our team is committed to making your experience as smooth as possible.

Because when patients know what to expect, they can focus less on the unknown and more on what comes next: a safe recovery and a healthier future.

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The Hands Behind Everyday Life: Meet Dr. David Gerlach

From buttoning a shirt and opening a jar to typing on a keyboard or picking up a grandchild, our hands play a role in nearly everything we do. So when pain, numbness, stiffness, or injury begins interfering with daily life, it can have a major impact.

That’s where orthopedic surgeons like Dr. David Gerlach come in.

As a hand and upper extremity surgeon with St. Cloud Orthopedics, Dr. Gerlach specializes in diagnosing and treating a wide range of hand conditions and performing necessary surgeries here at St. Cloud Surgical Center. From common issues like carpal tunnel syndrome and trigger finger to complex fractures, tendon injuries, and arthritis, his goal is simple: help patients get back to living comfortably and confidently.

A Specialty That Changes Lives

Dr. Gerlach’s path into hand surgery started during his training, where he had the opportunity to work alongside highly respected hand surgeons who left a lasting impression on him.

“I was impressed by their ability to truly change people’s lives,” he shared during a recent interview. “The anatomy of the hand is incredibly complex, and I really enjoyed the challenge of it.”

That complexity is part of what makes hand surgery such a unique field. The hand contains an intricate network of bones, nerves, ligaments, tendons, and joints, all working together to create movement and function. Even a small injury or condition can significantly impact a person’s quality of life.

Today, Dr. Gerlach treats a broad range of conditions, including:

• Carpal tunnel syndrome
• Trigger finger
• Arthritis, including thumb arthritis
• Fractures and traumatic injuries
• Tendon and ligament injuries
• Nerve injuries

Knowing When It’s Time to See a Specialist

One of the biggest questions patients ask is: How do I know when it’s time to see someone about hand pain?

According to Dr. Gerlach, patients should trust themselves.

For some injuries, like fractures or deep cuts, immediate evaluation is important. But for other conditions, it’s okay to start with conservative care such as:

• Rest
• Ice
• Bracing
• Anti-inflammatory medications

Still, when symptoms continue interfering with everyday life, it may be time to seek specialized care.

“When patients feel it’s time to come see a surgeon, they should feel comfortable doing that,” Dr. Gerlach said.

Exploring Non-Surgical Options First

At St. Cloud Surgical Center and St. Cloud Orthopedics, patient education and informed decision-making are a major priority. Dr. Gerlach emphasizes that surgery is not always the first answer.

Instead, treatment plans are personalized based on the diagnosis, severity of symptoms, and patient goals. Depending on the condition, non-surgical treatment options may include:

• Observation and monitoring
• Bracing or splinting
• Corticosteroid injections
• Activity modification

For conditions like arthritis, conservative management is often recommended for as long as possible before surgery becomes necessary.

“There are some situations where surgery is the best first step, like certain fractures,” Dr. Gerlach explained. “But for many patients, we explore all the options and help them decide what feels right for them.”

What the Surgical Process Looks Like

For patients who do require surgery, Dr. Gerlach believes the process starts with communication.

During clinic visits, patients meet with Dr. Gerlach and his physician assistant to discuss:

• Their diagnosis
• Treatment options
• Risks and benefits
• Expected recovery timelines
• Potential complications

The goal is to ensure every patient feels informed and involved in their care decisions.

Once surgery is scheduled, the process is typically straightforward. Many hand procedures are performed on an outpatient basis at St. Cloud Surgical Center, allowing patients to return home the same day.

Depending on the procedure, patients may receive sedation or anesthesia and are guided through preoperative instructions, recovery expectations, and follow-up care.

Why Outpatient Hand Surgery Matters

Many hand procedures are smaller in scale compared to major surgeries, making the outpatient setting an ideal option for patients.

According to Dr. Gerlach, there are several benefits to having these procedures performed at St. Cloud Surgical Center rather than a hospital setting.

“The flexibility of the surgery center is a huge benefit,” he said. “The team here is incredibly friendly and focused on creating a great atmosphere for patients.”

Additional benefits include:

• Efficient scheduling and shorter wait times
• Lower overall costs compared to hospital procedures
• Reduced exposure to hospital-acquired infections
• A more personalized patient experience

For patients, that often means less stress and a smoother path from diagnosis to recovery.

Helping Patients Feel Comfortable

It’s normal to feel nervous before surgery, especially when it involves something as important as your hands. That’s why Dr. Gerlach places a strong emphasis on patient comfort and communication.

“I try to spend as much time as patients need answering questions and helping them understand the process,” he explained.

He also believes in speaking with patients in clear, everyday language rather than overly technical medical terms.

“I think patients feel more comfortable when you talk to them like a normal person,” he said.

That supportive environment extends throughout the entire surgical center, where staff work together to create a calm, welcoming experience from start to finish.

And for patients anxious about being awake during surgery, sedation options are available for many procedures.

Defining Success

For Dr. Gerlach, success goes beyond the technical side of surgery.

A successful outcome means relieving symptoms, restoring function, and helping patients feel confident in the decisions they made throughout the process.

“The goal is for patients to feel informed, involved, and ultimately happy with their outcome,” he said.

At St. Cloud Surgical Center, that patient-centered philosophy is what drives every procedure, every interaction, and every recovery journey.

To learn more about hand and upper extremity care at St. Cloud Orthopedics and St. Cloud Surgical Center, visit St. Cloud Surgical Center.

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