Article featured on CORE Othopedics & Sports Medicine
Don’t let common cycling injuries keep your feet off the pedals this spring and summer. Our guide on how to avoid bicycle injuries helps identify what those injuries look like, how to prevent them, and when best to reach out to a doctor.
How To Avoid a Cycling Injury
Avoiding common cycling injuries can be broken down into two categories: on-bike work and off-bike work.
On-bike work
On-bike work includes everything related to the cycle itself, including your gear and posture.
Proper Bike Fit: When buying a bicycle, don’t just grab the first one you like. One of the easiest ways to avoid common cycling injuries is to fit your bike correctly.
The best way to be fitted for a bike is to visit a professional cycle shop as numerous factors go into fit.
For example, the type of bike you want (road, mountain, or hybrid) affects the standover height.
That also changes how you’ll sit on the bike and the type of seat you’ll need. Unless you are a professional cyclist, reaching out to someone experienced can save you money while preventing needless injuries.
Correct Your Posture: After purchasing a well-fitted bike, the next thing you need to think about when avoiding common cycling injuries is the posture you hold during your ride.
Experts suggest: “Optimal posture in cycling involves mild lumbar and thoracic flexion with mild cervical extension. No section should be at the end of range, and there should be no excessive directional changes at any segment that could result in disc compression or nerve entrapment. Indicators of suboptimal posture could include: a vertical or near-vertical pelvis and lumbar angle (posterior pelvic tilt), excessive flexion in segments of the lumbar or thoracic spine (thoracic kyphosis, or hunched back), excessive extension in the cervical spine (cervical lordosis or kinked neck), rounded or hunched shoulders (protracted or elevated scapula), or a forward head position.”
While getting your bike fitted, ask the assistant to guide you through proper cycling posture. Protect your back and body from common cycling injuries by perfecting your bicycle posture.
Wear The Right Gear: A helmet is a must for every bicycle rider, but what about the rest of your gear?
For footwear, if you are someone who rides regularly, it will behoove you to purchase a pair of shoes dedicated to cycling. Featuring stiffer soles, your choice in shoes depends on how often and where you ride. A cycling shoe dedicated to off-road riding will be different from one meant for casual bike riding.
One of the biggest reasons for foot numbness while cycling is ill-fitting footwear. As you sweat, your feet swell, and suddenly the shoes are too tight, thus causing numbness. Work with a trained cycling shoe provider to guarantee the right fit to avoid common cycling injuries.
Bicycle gloves are a must-purchase if you’re struggling with wrist pain or finger numbness. Make sure your bike is fitted correctly, and if you’re still experiencing this pain, a pair of foam-padded cycling gloves might relieve the pressure on your nerves enough to curb the numbness.
Be aware that some padding actually increases the risk of numbness and pain if not fitted properly. Confused? Local bicycle shops have a variety of options and can fit you correctly.
Off-bike work
Off-bike work is preparatory work before and after your bike ride, including stretching and massages.
Stretching: Cyclists aren’t often thought of as the most flexible athletes.
There are a variety of stretching techniques that we’ll go over below that focus on hip flexors, hamstrings, glutes, and quads. Regularly practicing yoga has a positive effect on your cycling flexibility as well.
The most important thing to remember about stretching for cycling is that you should do it before and after every ride. Set up a different pre and post-cycle routine and avoid pesky common cycling injuries.
Massage: If you’re a frequent cyclist, you should look for a sport-specific massage therapist to loosen your muscles. While any massage parlor can deliver results, a cycling massage identifies the key areas and works on them.
For at-home, foam rollers and massage guns are your friends. Foam rollers come in at various price points and allow you to alleviate soreness, reduce inflammation, and help injury prevention.
Massage guns are more expensive, but they increase blood flow, relieve muscle stress, and are fantastic for pre/post-injury relief.
A sports masseuse and daily foam rolling and/or massage gun usage allow you to take care of your body before and after every bicycle ride.
What Are Common Cycling Injuries?
While scrapes and bruises aren’t uncommon if you take a bicycle spill, you should know about some of the other common cycling injuries to make sure you stay on two wheels this spring.
Neck pain
Neck pain is also caused by a poor bike fit (which ties into poor posture). Holding one cycling position (in the wrong way) for an extended period lends itself nicely to neck stiffness, leading to chronic neck pain.
Lower back pain
Another casualty of poor bicycle posture is your lower back. Hours hunched over your handlebars with little relief will cause stress to your lower back and pain later on.
If you find yourself flexing more with your spine, you will likely have or will soon experience lower back pain.
Knee pain
There are four main areas of knee pain: anterior knee pain, posterior knee pain, medial and lateral knee pain, and iliotibial band syndrome. Each area of knee pain is caused by different cycling elements and requires specific pre-treatment exercises.
Seat height has a direct impact on your knee pain. If the seat is too low, the peddling motion will “cause stress on your knees, specifically the patella/kneecap.” Similarly, the same goes for the tilt of your cycling seat which makes finding the right fit for your bike an essential part of avoiding common cycling injuries.
Wrist pain
Wrist pain during a bike ride is not normal and could be an early indication of carpal tunnel syndrome.
Common amongst high-mileage cyclists, wrist pain is frequently associated with “the nerves in your hands being compressed by gripping the handlebars.” You may also put unnecessary strain on your wrist by leaning forward too much.
What Should I Do If I Have a Cycling Injury?
You’ve done everything right but still, end up with a sore neck or lower back pain after an afternoon bike ride. While the pain certainly hurts, there are still plenty of ways to treat yourself at home before spending time at a doctor’s office.
Rest
This might sound obvious, but you need to stop if you’re riding your bike and feel pain. At least for a little while.
Whatever pain you might be experiencing isn’t serious. Still, if you continue to overstress a muscle or suffer from foot numbness, the injury will be serious.
If you’re feeling pain from a common cycling injury, the best thing to do is to just put your bike away for the next couple of days. If you come back to it and you’re still in pain, it’s time to see a doctor.
Otherwise, rest and relaxation are the first steps toward healing a cycling injury.
Ice/Heat
Ice packs and heat pads go a long way toward relieving pain from common cycling injuries. But which one should you use?
Ice should be used on acute injuries (new) and reduce swelling. Keep the ice on for around 10-15 minutes to avoid skin irritation.
Heat “increases blood flow and can loosen stiff, sore tissues…This tends to be more helpful for chronic injuries.” You can keep the heat on for around 20 minutes before worrying about overdoing it.
Choosing which method to use (ice or heat) is as crucial to your recovery as rest, so make sure you keep both options available at home.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
How Genetics Influence Orthopedic Risks
in General Orthopedics, Nutrition & General HealthArticle featured on Summit Orthopedics
Everyone is susceptible to bone and joint problems, but studies suggest that genetics influence your degree of risk for certain orthopedic conditions, and may also influence the success of your recovery.
Over the last few decades, female athletes from tennis legend Billie Jean King to soccer’s U.S. Women’s National Team—and 2015 FIFA Women’s World Cup champions—have demonstrated women’s ability to share the athletic spotlight with their male counterparts. However, shared athletic ability doesn’t mean that men and women are also equal when it comes to sharing orthopedic risks. A review published in the June 2015 issue of the Journal of the American Academy of Orthopaedic Surgeons shows that your gender has a significant influence on your degree of risk for orthopedic conditions.
Gender and Orthopedic Risk
When we compare the physiology of men and women, we find differences in structural anatomy, hormones, and genetics that affect ligaments, bone quality, and susceptibility to osteoarthritis. Researchers believe, for example, that these differences may explain why female soccer players are three times more prone to ACL injuries than their male counterparts. But gender-specific injuries are not confined to athletes. Bone and joint problems can develop regardless of your age or your activity level. The review explored gender vulnerability to several musculoskeletal disorders.
ACL injuries
We depend on our anterior cruciate ligaments (ACL) for knee stability and movement—and women have a much higher risk of ACL tears than men do. Also, when a woman has surgery to reconstruct a torn ACL, she is more likely to tear the opposite ACL afterward.
Finger and hand fractures
These injuries are more common among men.
Knee and ankle injuries
Women are more vulnerable to tearing a knee ligament or spraining an ankle, and are more at risk for knee osteoarthritis. Stance and gait studies show that men and women have different stabilizing strategies. These differences may affect their joints during injury, and play a role in women’s susceptibility to ankle injuries; women sprain their ankles twice as often as men do.
Osteoporosis
Here, we have a mixed bag. Women are more likely to develop osteoporosis, with a higher risk of hip fracture as a result. However, both men and women are at risk for these fracture. When men fracture a hip, they are more likely than women to suffer major complications. Pneumonia and systemic infections are among these serious complications; as a result, the mortality rate for men is higher after fractures.
Soft-tissue injuries versus bone injuries
Men experience more soft-tissue trauma, such as tears in tendons, biceps, and quadriceps. An arm muscle injury of the distal biceps tendon is almost exclusively a man’s injury; and men damage their Achilles tendon three times as often as women do. Because women are more susceptible to osteoporosis, particularly after menopause, they suffer more bone injuries.
Remember that although gender is a factor contributing to orthopedic risk, it is only one facet of your health profile. Talk with your doctor about preventative steps you can take to maintain and improve your overall health.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
7 Orthopedic Considerations for Pregnant Women
in PreventionArticle featured on South Shore Orthopedics
Pregnancy is a remarkable journey that brings about numerous changes in a woman’s body, both internally and externally. As the body adapts to accommodate the growing fetus, various systems transform to ensure a safe and healthy pregnancy. Among the many aspects that require attention during this period, orthopedic considerations play a crucial role in maintaining the well-being of both the mother and the developing baby.
Changes To The Musculoskeletal System
The musculoskeletal system encounters significant alterations during pregnancy, comprising bones, joints, ligaments, and muscles. Hormonal changes, primarily the relaxin and estrogen levels surge, lead to increased ligament laxity.
While this physiological adaptation is essential to facilitate childbirth, it can also contribute to joint instability and potential orthopedic issues. Due to these hormonal changes, women might experience a heightened risk of sprains, strains, and dislocations.
The Growing Fetus
The increased weight and altered posture resulting from the growing fetus place additional stress on the spine and lower extremities. As the abdomen expands, the body’s center of gravity shifts forward, potentially leading to an exaggerated lumbar lordosis (swayback) and an increased risk of lower back pain.
This discomfort, often called “pregnancy-related low back pain,” affects many pregnant women. Orthopedic care in such cases involves addressing posture adjustments, strengthening exercises, and providing ergonomic advice to minimize pain and discomfort.
Understanding Pelvic Girdle Pain
Pelvic girdle pain, another common orthopedic consideration during pregnancy, occurs due to the relaxation of pelvic ligaments in preparation for childbirth. This condition can lead to pain in the pubic symphysis or sacroiliac joints, impacting a woman’s mobility and quality of life. Orthopedic interventions like physical therapy, specialized exercises, and supportive belts can relieve and enhance pelvic stability.
Staying Active
Maintaining an active lifestyle during pregnancy is essential, but care must be taken to engage in appropriate exercises. Low-impact activities like swimming, walking, and prenatal yoga can help alleviate musculoskeletal discomfort while promoting cardiovascular health. However, high-impact exercises involving sudden movements should be avoided to prevent orthopedic injuries.
Noticing How You Sleep
Sleeping positions also require attention. As the pregnancy progresses, lying on the back can cause the uterus to compress major blood vessels, potentially reducing blood flow to both the mother and the fetus. Sleeping on the left side is generally recommended to improve circulation and alleviate pressure on the spine and pelvis. Placing a pillow between the knees and under the abdomen can further provide comfort and support.
Maintaining Nutrition
Nutrition plays an integral role in orthopedic health during pregnancy. Adequate intake of calcium, vitamin D, and other essential nutrients supports bone health and minimizes the risk of conditions like osteoporosis. These nutrients are crucial not only for the mother but also for the developing baby’s skeletal development.
Staying On Top Of Preexisting Conditions
Preexisting orthopedic conditions may require special attention during pregnancy. Women with scoliosis, herniated discs, or joint disorders should consult their orthopedic specialists and obstetricians to develop a comprehensive care plan that ensures a safe and comfortable pregnancy.
Medications, imaging procedures, and other interventions may need to be modified or avoided to protect the well-being of both the mother and the baby.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
When to Use Crutches, Canes, or Walkers
in General Orthopedics, Health & Wellness, Nutrition & General Health, Sports Medicine, Surgery RecoveryArticle featured on Reid Health
Whether you need temporary or permanent assistance, the right walking aid will help you recover from injury or maintain independent mobility. Not sure which one you need? Read below to learn more.
Crutches
Crutches are a useful tool when you need to keep weight completely off a lower extremity like the foot, ankle, knee, or hip after surgery or while recovering from an injury like a broken bone. Balance, some upper arm strength, and two hands are required to walk safely with crutches. If you’re not sure whether you need crutches or a partial weight-bearing walking aid like a cane or walker, seek medical advice.
Fitting crutches correctly
For any walking aid, the proper fit reduces the risk of falls or additional pain. To get the right fit:
Walking with crutches
After fitting your crutches, grasp the handgrips and move both crutches forward at the same time. Place your weight on the handgrips as you swing your “good” leg forward, landing in between the crutches. A shorter stride may improve your balance, so avoid extending the crutches farther than you can comfortably reach.
Sitting, standing, and stairs
When climbing up steps, use both crutches and grab the handrail for extra support if needed. However, when walking downstairs on crutches, it’s safer to lean on one crutch and the handrail while someone holds the other crutch and walks beside you. Give yourself plenty of time, move slowly and carefully, and avoid crowds on stairs if possible.
When sitting or standing, hold both crutches in one hand and place your other hand on a chair to maintain balance. Don’t be afraid to ask someone for help if you need it!
Don’t need crutches? Try a cane or walker
If your injury allows for partial weight-bearing movement, canes or walkers provide an excellent alternative to crutches. They will prevent needing to lean entirely on your upper body for support.
How do I walk with a cane correctly?
A cane that is too high can interfere with balance and increase your risk of falling, while a cane that is too low may cause you to stoop and hurt your back. Standing up straight with your arm hanging naturally, the handgrip on your cane should meet the crease in your wrist. Your arm should have a slight bend which improves stability as you walk.
Stepping out safely
Once your cane is adjusted, follow these steps to start walking comfortably:
A cane can be a great tool to use for hip pain by taking some pressure off the affected hip. There’s no difference in walking when using a cane for hip pain, just ensure a good fit for your height and move slowly until your body adjusts to the new walking aid.
When should I use a walker?
If your injury allows for partial weight-bearing movement but you need extra support to maintain your balance, a walker is another great option. A walker is the most supportive walking aid but can be bulky and can’t be used on stairs. A variety of walkers is available, including folding, walkers with seats, and with wheels. A lightweight walker with four rubber “feet” is a good option if stability and balance are serious concerns.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Common Cycling Injuries and How to Avoid Them
in Sports Related InjuriesArticle featured on CORE Othopedics & Sports Medicine
Don’t let common cycling injuries keep your feet off the pedals this spring and summer. Our guide on how to avoid bicycle injuries helps identify what those injuries look like, how to prevent them, and when best to reach out to a doctor.
How To Avoid a Cycling Injury
Avoiding common cycling injuries can be broken down into two categories: on-bike work and off-bike work.
On-bike work
On-bike work includes everything related to the cycle itself, including your gear and posture.
Proper Bike Fit: When buying a bicycle, don’t just grab the first one you like. One of the easiest ways to avoid common cycling injuries is to fit your bike correctly.
The best way to be fitted for a bike is to visit a professional cycle shop as numerous factors go into fit.
For example, the type of bike you want (road, mountain, or hybrid) affects the standover height.
That also changes how you’ll sit on the bike and the type of seat you’ll need. Unless you are a professional cyclist, reaching out to someone experienced can save you money while preventing needless injuries.
Correct Your Posture: After purchasing a well-fitted bike, the next thing you need to think about when avoiding common cycling injuries is the posture you hold during your ride.
Experts suggest: “Optimal posture in cycling involves mild lumbar and thoracic flexion with mild cervical extension. No section should be at the end of range, and there should be no excessive directional changes at any segment that could result in disc compression or nerve entrapment. Indicators of suboptimal posture could include: a vertical or near-vertical pelvis and lumbar angle (posterior pelvic tilt), excessive flexion in segments of the lumbar or thoracic spine (thoracic kyphosis, or hunched back), excessive extension in the cervical spine (cervical lordosis or kinked neck), rounded or hunched shoulders (protracted or elevated scapula), or a forward head position.”
While getting your bike fitted, ask the assistant to guide you through proper cycling posture. Protect your back and body from common cycling injuries by perfecting your bicycle posture.
Wear The Right Gear: A helmet is a must for every bicycle rider, but what about the rest of your gear?
For footwear, if you are someone who rides regularly, it will behoove you to purchase a pair of shoes dedicated to cycling. Featuring stiffer soles, your choice in shoes depends on how often and where you ride. A cycling shoe dedicated to off-road riding will be different from one meant for casual bike riding.
One of the biggest reasons for foot numbness while cycling is ill-fitting footwear. As you sweat, your feet swell, and suddenly the shoes are too tight, thus causing numbness. Work with a trained cycling shoe provider to guarantee the right fit to avoid common cycling injuries.
Bicycle gloves are a must-purchase if you’re struggling with wrist pain or finger numbness. Make sure your bike is fitted correctly, and if you’re still experiencing this pain, a pair of foam-padded cycling gloves might relieve the pressure on your nerves enough to curb the numbness.
Be aware that some padding actually increases the risk of numbness and pain if not fitted properly. Confused? Local bicycle shops have a variety of options and can fit you correctly.
Off-bike work
Off-bike work is preparatory work before and after your bike ride, including stretching and massages.
Stretching: Cyclists aren’t often thought of as the most flexible athletes.
There are a variety of stretching techniques that we’ll go over below that focus on hip flexors, hamstrings, glutes, and quads. Regularly practicing yoga has a positive effect on your cycling flexibility as well.
The most important thing to remember about stretching for cycling is that you should do it before and after every ride. Set up a different pre and post-cycle routine and avoid pesky common cycling injuries.
Massage: If you’re a frequent cyclist, you should look for a sport-specific massage therapist to loosen your muscles. While any massage parlor can deliver results, a cycling massage identifies the key areas and works on them.
For at-home, foam rollers and massage guns are your friends. Foam rollers come in at various price points and allow you to alleviate soreness, reduce inflammation, and help injury prevention.
Massage guns are more expensive, but they increase blood flow, relieve muscle stress, and are fantastic for pre/post-injury relief.
A sports masseuse and daily foam rolling and/or massage gun usage allow you to take care of your body before and after every bicycle ride.
What Are Common Cycling Injuries?
While scrapes and bruises aren’t uncommon if you take a bicycle spill, you should know about some of the other common cycling injuries to make sure you stay on two wheels this spring.
Neck pain
Neck pain is also caused by a poor bike fit (which ties into poor posture). Holding one cycling position (in the wrong way) for an extended period lends itself nicely to neck stiffness, leading to chronic neck pain.
Lower back pain
Another casualty of poor bicycle posture is your lower back. Hours hunched over your handlebars with little relief will cause stress to your lower back and pain later on.
If you find yourself flexing more with your spine, you will likely have or will soon experience lower back pain.
Knee pain
There are four main areas of knee pain: anterior knee pain, posterior knee pain, medial and lateral knee pain, and iliotibial band syndrome. Each area of knee pain is caused by different cycling elements and requires specific pre-treatment exercises.
Seat height has a direct impact on your knee pain. If the seat is too low, the peddling motion will “cause stress on your knees, specifically the patella/kneecap.” Similarly, the same goes for the tilt of your cycling seat which makes finding the right fit for your bike an essential part of avoiding common cycling injuries.
Wrist pain
Wrist pain during a bike ride is not normal and could be an early indication of carpal tunnel syndrome.
Common amongst high-mileage cyclists, wrist pain is frequently associated with “the nerves in your hands being compressed by gripping the handlebars.” You may also put unnecessary strain on your wrist by leaning forward too much.
What Should I Do If I Have a Cycling Injury?
You’ve done everything right but still, end up with a sore neck or lower back pain after an afternoon bike ride. While the pain certainly hurts, there are still plenty of ways to treat yourself at home before spending time at a doctor’s office.
Rest
This might sound obvious, but you need to stop if you’re riding your bike and feel pain. At least for a little while.
Whatever pain you might be experiencing isn’t serious. Still, if you continue to overstress a muscle or suffer from foot numbness, the injury will be serious.
If you’re feeling pain from a common cycling injury, the best thing to do is to just put your bike away for the next couple of days. If you come back to it and you’re still in pain, it’s time to see a doctor.
Otherwise, rest and relaxation are the first steps toward healing a cycling injury.
Ice/Heat
Ice packs and heat pads go a long way toward relieving pain from common cycling injuries. But which one should you use?
Ice should be used on acute injuries (new) and reduce swelling. Keep the ice on for around 10-15 minutes to avoid skin irritation.
Heat “increases blood flow and can loosen stiff, sore tissues…This tends to be more helpful for chronic injuries.” You can keep the heat on for around 20 minutes before worrying about overdoing it.
Choosing which method to use (ice or heat) is as crucial to your recovery as rest, so make sure you keep both options available at home.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Tips for Fracture Recovery
in Fractures, General Orthopedics, RecoveryArticle featured on Spine and Orthopedic Center of New Mexico
Fractures are an unfortunate part of life, but they often heal without any long-term damage when treated properly. Part of the treatment for a fracture in your body is immobilization, which often comes in the form of a cast or splint. Because these help to hold your bone in place as it heals, proper care for the cast is essential for your bone to recover.
Understanding the different types of casts
After you break a bone, it needs to be stabilized in order to heal. Sometimes, this requires surgery. However, many times, all that’s needed to stabilize your fracture is a cast to keep the bone in place.
There are several different types of casts, each with their own advantages and disadvantages. The type of cast used depends on several factors, including the area that’s injured and your age. The Spine and Orthopedic Center of New Mexico team takes all of these factors into account when deciding on the best cast material for you. The most common types of casts include:
Plaster casts
Plaster casts are often simpler to mold around the fracture than other materials. While plaster is heavier than fiberglass casting, it is also much less expensive. Plaster does take longer to fully set, meaning you’ll need to limit activities for a few days.
Fiberglass casts
Fiberglass is a much lighter material than plaster, but it’s more difficult to mold around certain areas of your body. Fiberglass casts are more breathable, which makes them more comfortable to wear for long periods than plaster. This casting material also allows for X-ray imaging without removing the cast.
Splints
Splints are a removable type of cast that’s often used in the first few days when you’re dealing with a lot of swelling in the area of the fracture. They have a hard outer shell with padding inside for support. After the initial swelling has gone down, we can remove the splint and apply a more sturdy cast if necessary.
How to properly care for your cast
After you’ve broken a bone and have a cast on, it remains in place until your bone has healed. This means you have several weeks to months of caring for the cast.
Proper care of your cast is vital to the healing process. Here are a few tips when it comes to cast care:
After a few weeks, the skin underneath your cast can become itchy and uncomfortable. However, it’s best to avoid sticking anything down in the cast to scratch your skin. This can cause more harm than good, as you could open an area of skin, and it may become infected.
It’s also important to let our team know if you notice any strange odors coming from the cast. If there’s moisture accumulation on your skin under the cast material, it can lead to bacterial growth, which ultimately can break down your skin and lead to infection.
When to seek help for cast problems
Although we take the best care of your fracture and application of your cast, problems sometimes come up. It’s important to understand the issues that you can experience with a cast, so you know when to seek help. Here are some signs that signal a problem with your cast:
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Common Signs of Overtraining
in Nutrition & General Health, Sports Related InjuriesArticle featured on Mayo Clinic Health System
We’re surrounded by warning signs on roads, at work, and on packaging and equipment. Your body sends warning signs too. As your race date nears, it’s tempting to pull out all the stops in your training. That makes this a prime time to watch for warning signs of overtraining.
Overtraining or overuse injuries are any muscle or joint injuries, such as tendinitis or a stress fracture, that result from repetitive trauma. Overuse injuries typically occur because of training or technique errors.
Runners are tenacious athletes. When you dramatically increase your training intensity, don’t ignore your body’s warning signs. Pulling back and slowing down may be tough. While some overtraining issues can be resolved with simple rest, others may evolve into more significant problems.
How overtraining and overuse injuries occur
Going too fast, exercising for too long or simply doing too much of one type of activity can strain your muscles and lead to an overuse injury. Improper technique also takes a toll on your body. For example, if you use poor form while running or doing strength training exercises, you may overload certain muscles and cause an overuse injury.
Thankfully, most overuse injuries are avoidable. Try these suggestions to prevent them:
Whether you’re starting a new activity or have been playing a sport for a long time, taking lessons can help ensure you’re using the correct technique. Talk with an expert about proper form, equipment and gear fit to help ensure success.
Rely on your training program, which should be spreading your aerobic activity throughout the week. Take time to warm up before physical activity and cool down afterward.
When changing the intensity or duration of physical activity, do so gradually. Try not to increase anything by more than about 10% per week. Your body needs time to adapt to the new stress.
Instead of focusing on one type of exercise, build variety into your training program. Doing a variety of low-impact activities prevents overuse injuries by allowing your body to use different muscle groups.
Overtraining signs and what to do
It can be hard to know when you’re pushing through your training for continuous improvement and when you’re moving into overtraining. Focusing on your diet, hydration and sleep can help you figure out what your body is telling you. If you don’t recover after two to three days of little or no activity, it may be time to look further.
Your feet and legs take a pounding as you run mile after mile, so watch for these issues:
These typically can be treated with rest and medication to relieve pain and inflammation. Slow down your training. Return to the level you were at before the problem or consider cross-training with low- or no-impact exercise, such as a stationary bike, elliptical or swimming. Take an extra day off. These symptoms can be short-term if you treat them early and appropriately.
If pain continues despite rest or gets worse, it could indicate a bone issue, which potentially is serious. Stress reactions or stress fractures are common in the mid-foot, mid-shin or, most concerning, high up in your leg by your hip. Pain that doesn’t go away is a symptom, so consult your health care team.
What to do if you suspect an overuse injury
Tell your health care team if you’ve recently changed your workout technique, intensity, duration, frequency or types of exercises. Identifying the cause of your overuse injury will help you correct the problem and avoid repeating it. You can seek further guidance by talking with specialists, such as sports medicine physicians, athletic trainers and physical therapists.
Once your injury has healed, ask your health care team to check that you’ve completely regained strength, motion, flexibility and balance before beginning the activity again. Pay special attention to proper technique to avoid future injuries.
Staying strong
Don’t allow an overuse injury to prevent you from being physically active. By working with your health care team, listening to your body and pacing yourself, you can avoid this common setback and safely increase your activity level.
Knowing you worked hard to prepare will add to your feeling of accomplishment on race day, but don’t overdo it. You’re almost there. Take care of yourself so you can keep going strong all the way to the finish line.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
What Vitamin D Does for Bone Health
in Health & Wellness, Nutrition & General HealthArticle featured on OrthoInfo
Today, doctors are seeing an increase in the number of children with rickets and Vitamin D deficiency. This article focuses on the reasons for the increase and what parents can do to improve their children’s bone health — as well as their own.
What Is Vitamin D All About?
Vitamin D is really not a vitamin. Vitamins are special nutrients that the body needs but cannot make, so they must be obtained from what we eat or by supplements. Because our bodies can make Vitamin D in our skin when the skin is exposed to sunlight, Vitamin D is considered a hormone.
How did we learn about Vitamin D and its importance?
When people stopped working in the fields and started spending most of their days in factories or schools, rickets began to be a problem — in fact, it was commonly seen during winter months in areas with heavy smog blocking the sun, and especially in northern locations far from the equator.
Around 1920, people noticed that children who took cod liver oil rarely got rickets. This led to the discovery of Vitamin D and the beginning of Vitamin D supplementation of the diet.
Why is there a new focus on Vitamin D today?
Recent research has stressed the importance of Vitamin D, not just for good bone health, but also for:
It has been linked to:
Yet, many children today are not getting enough Vitamin D. There are several reasons for this, including the fact that very few foods contain substantial levels of Vitamin D. Even the healthiest of diets will probably not provide a child with adequate Vitamin D, especially as kids get bigger. As a result, current recommendations are for children to take a daily Vitamin D supplement.
Changes in lifestyle have also played a part. Several aspects of modern-day childhood impact Vitamin D intake:
If a healthy diet and playing outside will not provide children with enough Vitamin D, how do we make sure they get it?
The best way for today’s children to safely get the Vitamin D their bodies need is to take Vitamin D supplements.
What Are Food Sources of Vitamin D?
Not many foods naturally contain Vitamin D — it is found in substantial levels only in certain fish:
Some foods have Vitamin D added to them (fortification). For example:
Other dairy products — such as yogurt and cheese — are typically not fortified with Vitamin D.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Common Work-Related Injuries
in Ergonomics, General OrthopedicsArticle featured on Advanced Orthopedic Associates
As a working professional, you spend significant time performing various tasks and responsibilities at your workplace. While performing these tasks, it’s common to experience pain and discomfort, but some of these pains can become chronic and debilitating if left untreated. This blog post will discuss the most common work-related injuries and the steps you can take to prevent them.
What are Common Injuries that Happen at Work?
Several types of injuries can occur at the workplace, including repetitive strain injuries, slips, trips and falls, musculoskeletal injuries, and more. Some of the most common work-related injuries include back pain, carpal tunnel syndrome, tennis elbow, and trigger finger. Repetitive movements, heavy lifting, prolonged sitting, and awkward postures can cause these injuries.
Treating Workplace Injuries
Treating workplace injuries requires a multifaceted approach that addresses the root cause of the problem, as well as the symptoms. Depending on the type and severity of the injury, the following treatments may be recommended:
How to Prevent Work-Related Injuries
Preventing workplace injuries starts with understanding the risks and taking steps to minimize them. Here are some tips to help you prevent work-related injuries:
Importance of Proper Workplace Ergonomics
Proper workplace ergonomics can play a critical role in reducing the risk of workplace injuries. Ergonomic equipment, such as adjustable chairs, desks, and keyboards, can help reduce strain on the body and prevent damage caused by awkward postures. You can create a safer and more comfortable work environment by implementing ergonomic practices.
The Role of Employers in Preventing Workplace Injuries
Employers are legally obligated to provide their employees with a safe and healthy work environment. This includes conducting regular safety assessments, providing proper training, and investing in ergonomic equipment. By taking a proactive approach to workplace safety, employers can help prevent injuries and reduce the impact of work-related illnesses on their employees and the company as a whole.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
What You Need to Know About Runner’s Knee
in Knee Injuries, Knee Pain, Nutrition & General HealthArticle featured on WebMD
What Is Runner’s Knee?
Runner‘s knee isn’t just for runners, and it’s not one particular injury. It’s a broad term that describes kneecap pain that can result from many different problems. You might hear a doctor call it patellofemoral pain syndrome.
Runner’s knee causes pain at the front of the knee, around the kneecap (also called the patella). It‘s common in people who run, jump, or play sports that put a lot of stress on the knees. Some people also call it jumper‘s knee.
But it can also happen to people who don’t play sports. Your kneecap can get out of line, causing it to move incorrectly in its groove on your thighbone (the femur). This can wear down the cartilage, a smooth, slippery layer that helps your bones glide easily against each other. That can cause pain.
You might feel a dull ache in your kneecap. It may hurt when you climb stairs, jump, squat, or after you sit for a long time. Some people also notice popping or crackling sounds when they stand up or go upstairs.
Runner’s Knee Causes
Here are some common triggers for runner’s knee:
Problems with your feet that affect how you move. One such issue is called hypermobile feet, where the joints in and around your feet move more than they should. Other problems, such as flat feet or feet that roll inward when you walk, can also lead to knee pain.
Runner’s Knee Symptoms
Runner‘s knee can show up during or after physical activity and may get worse with certain movements. You might notice:
How Runner’s Knee Is Diagnosed
To effectively treat your knee pain, your doctor needs to find out what caused it. They‘ll look at your knee, ask about your symptoms, and talk to you about your health history.
Your doctor may ask if the pain feels sharp or dull, and what makes it worse. They might press on your knee and watch how it moves when you walk, squat, or jump. This helps them check how well your knee moves, how strong it is, and where it hurts. They‘ll also look at how your knee lines up with the rest of your leg.
Sometimes, a physical exam is enough to tell if you have runner’s knee. If not, your doctor might order tests such as an X-ray or an MRI. In some cases, they may also use an ultrasound. They will try to rule out other problems, such as osteoarthritis (OA) or an unstable joint, that could be causing your knee pain.
Runner’s Knee Treatment
For most people, runner’s knee gets better on its own with time, rest, and self-care. To help relieve your pain and speed recovery, you can:
Rest your knee. As much as possible, try to avoid things that make it hurt worse, such as running, squatting, lunging, or sitting and standing for long periods of time.
Try arch supports or orthotics for your shoes. They may help with the position of your feet. You can buy them at the store or get them custom-made.
There are several different types of knee braces. Some that you might use for runner’s knee include:
Knee braces are generally safe, but they can sometimes cause minor issues, such as skin irritation. A brace might not ease your symptoms or prevent injury. Talk to your doctor about what to expect and ask if other treatments might help.
When Will My Knee Feel Better?
People heal at their own pace. Your recovery time depends on your body and how serious your injury is.
How to Prevent Runner’s Knee
You can’t always avoid runner’s knee, but you can lower your chances of getting it. Small changes in how you move or what you wear can help protect your knees:
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
5 Ways for Protecting Your Joints as You Age
in Health & Wellness, Joint PainArticle featured on Orthopaedics of Atlanta and Aesthetic Institute
Every living thing changes as it ages, and the human body is the perfect example. Hair color fades, skin thins and wrinkles, and joints lose lubrication and become arthritic.
Amazing technological advances have made it possible to combat the effects of aging and even reverse it in some cases, but when it comes to your joints, you have the power to prevent the need for medical intervention.
To that end, here are five things you can do now to keep your joints in top shape as you age.
1. Take hydration seriously
More and more people are becoming aware of the importance of hydration and carry a water bottle with them wherever they go, but some still haven’t gotten the message. Did you know that you can live without food for weeks, but you can’t go without water for more than three days?
Children and older adults are at higher risk for dehydration, and it affects multiple body functions, including joints. The cartilage in your joints is 80% water, so when you neglect your water intake, you deplete these tissues, which can lead to joint pain and osteoarthritis.
2. Stop smoking
Smoking is bad for so many reasons, with heart disease and lung cancer at the top of the list. But smoking can also affect your joints.
Nicotine increases inflammation throughout your body, and inflammation means pain. What’s more, smoking constricts your blood vessels, which means your circulatory system can’t work as efficiently at transporting oxygen, and your healing processes become sluggish.
So if you have any joint damage already, smoking may hinder your ability to recover.
3. Don’t skip warmups
In the interest of saving time, you may be tempted to skip the warmup portion of your workout. But if you jump into exercise too quickly, you put yourself at risk for an injury now and joint problems later.
By stretching and moving your muscles before you launch into a full workout, you can prep your joints for what’s to come.
We’re not talking about the old-school stretches where you hold a position for a few seconds. The best way to get your joints ready for action is dynamic stretching, which mimics the types of movements you plan to do in your workout, whether it’s golf, tennis, weightlifting, or running.
Whatever activity you choose, there’s a dynamic stretch to get you ready for it.
4. Lose weight
You knew this would make the list. Being overweight or obese increases your risk for just about every health problem, including panful joints. In addition to contributing to inflammation all over your body, making any or all of your joints hurt, extra weight specifically affects your knee joints.
For every pound you’re overweight, you add an extra 4 pounds of pressure on your knees every time you stand, walk, or run. Four pounds may not seem like a lot, but if you’re 30 pounds beyond your ideal BMI, for example, your knees are bearing an extra 120 pound of pressure.
5. Listen to your joints
Aches and pains happen. When you give it your all in a pickup game of basketball, you help a friend move, or you spend the day kneeling in the garden, you can expect to have sore muscles the next day. But joint pain is different. Joint pain differs from muscle pain in that it causes:
It’s important to literally listen to your joints, as some conditions can even cause audible symptoms like clicking or popping.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm