Exercises to Help Osteoporosis

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Article featured on Harvard Health Publishing

If your doctor has recently diagnosed you with osteoporosis, or if you’ve already had a fracture, you might be avoiding exercise for fear of breaking another bone. Yet staying active is exactly what you should be doing right now.

If you’ve already had one fracture, the risk of an additional fracture is very high, so you have to do everything possible to lessen the likelihood that will happen. You need to try to increase bone density and prevent falls, and that’s where exercise is so important.

Exercise reduces your risk not only of falling, but also of fracturing a bone if you do fall. An analysis published in BMJ found that programs of balance, strength, and resistance training reduced the odds of falls resulting in fractures by more than 60%.

Bone-strengthening program

An exercise program for osteoporosis should include four components:

  • Weight-bearing exercises force your body to work against gravity, which helps to strengthen bones. Examples include walking, climbing stairs, playing tennis, and dancing. Higher-impact activities strengthen bone more than lower-impact exercises, but only do what your fitness level allows.
  • Muscle-strengthening exercises use weights or your body’s own resistance to work against gravity. Examples include lifting free weights, using a weight machine, working with resistance bands, and lifting your own body weight. Do these types of exercises at least twice a week.
  • Balance exercises improve your ability to hold yourself upright and help prevent falls. Examples include tai chi and yoga. Perform balance exercises at least twice a week.
  • Flexibility exercises keep your muscles limber and joints mobile. They include yoga and stretching. Try to stretch for at least five to 10 minutes after every workout. Hold each stretch for 10 to 30 seconds.

Mix up your routine. Incorporate a variety of exercises to work different parts of your body and prevent boredom.

Start safely

When you’re just starting out, it can help to work with a physical therapist or certified personal trainer so you don’t injure yourself. He or she can the exercises and explain how to do them safely.

Always start slowly, with light weights and few repetitions, and build up from there. Don’t worry if you can do only two or three biceps curls or leg lifts at first. Add one more repetition per week, until you can eventually do a full set of eight to 12 reps.

Be gentle and mindful of your condition. If you’ve already broken bones in the spine, avoid activities in which you bend forward, reach down, twist, or lift heavy weights. Ask your doctor if you need to be aware of any other physical limitations based on your bone strength and general health.

Osteoporosis care program

Remember that exercise is an important part of osteoporosis care, but it is just one component of that care. Additionally you need to be certain you get enough dietary calcium, take a vitamin D supplement and practice fall prevention. Likely your doctor will also prescribe drug therapy to build bone density. Ask your doctor how all of these elements should work together as part of a comprehensive bone-preserving strategy.

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

Preventing Rotator Cuff Injuries

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Article featured on DukeHealth

Rotator cuff tears are more common than you may think. About 10% of people in their 50s and half over the age of 70 will have one. While many rotator cuff tears are related to aging, they can occur in younger people as a result of overuse, poor shoulder mechanics, or injury. Rotator cuff injuries affect all types of people — sedentary adults, weekend warriors, and elite athletes.

Fortunately, there are steps you can take to reduce your risks. “Good posture in the shoulder blades, stretching, and some very simple strengthening exercises will help prevent many of the shoulder problems you could have,” said Jocelyn Wittstein, MD, a shoulder specialist at Duke Health. “Also, modifying lifting and exercise practices can reduce the risk of shoulder injury or reinjury.”

Overhead Activity Leads to Shoulder Injuries

It’s true that baseball pitchers suffer rotator cuff tears — or rather, fraying on the edges of some tendons — because of the extreme position of the shoulder and the tremendous force they exert on their shoulders every time they throw the ball.

But overhead activity of all kinds is what tends to injure people: reaching up repeatedly to paint a wall, putting a heavy suitcase in an overhead bin, or serving a tennis ball. “Any time your arms are raised up over your head, the rotator cuff might be in an awkward position,” said Dr. Wittstein, a Duke orthopaedic surgeon. “This in combination with lifting or lowering something heavy away from the body really strains the rotator cuff.”

The first sign of a rotator cuff injury is often nagging shoulder pain when performing everyday activities such as washing your hair, lifting a gallon of milk, or reaching for something on the back seat of the car. Pain is usually felt at the side of the shoulder and can often radiate toward the elbow. Injured shoulders can also be troublesome at night when lying down allows the inflamed joint to stretch or when sleeping on your side. Occasionally, nighttime pain can get so bad that sleep is possible only in a reclining chair — and some patients can’t sleep at all.

Exercises Can Prevent Rotator Cuff Injuries

The shoulder has more range of motion than any other joint. Most of its stability and movement relies on the small rotator cuff muscles and the larger muscles that surround the shoulder joint. Traditional weightlifting and aerobic exercise provide many benefits but typically do not focus on strengthening and stretching the complicated assembly of muscles that keep the shoulder joint stable and healthy.

Dr. Wittstein said that a shoulder exercise program should work the muscles that retract the shoulder blades, stretch the chest and the back of the shoulder joint, and strengthen all the muscles of the rotator cuff. These exercises will strengthen your rotator cuff and help prevent injury, whether you are active or inactive, young or old.

Treatment Options for Torn Rotator Cuffs

If you tear your rotator cuff, there are several treatment options. The type of treatment depends not only on the extent of the injury but also on your age and functional demands. While many complete rotator cuff tears benefit from surgical repair, surgery is not always necessary.

Cortisone injections can reduce pain but should be used sparingly, as they can affect the ability of the rotator cuff to heal if you decide to have a surgical repair in the near future. Other medications like Tylenol and anti-inflammatories may also help.

People with a partial tear or who want to avoid surgery can benefit from physical therapy, which they are encouraged to continue at home. Sometimes, strengthening is all that’s needed, even if your rotator cuff is torn. That’s because “four separate rotator cuff tendons surround the shoulder,” Dr. Wittstein explained. “If you have torn half of one tendon, you still have three and a half tendons left. If those are strong, it can often fully compensate for the torn part.”

However, rotator cuff tears that involve the full thickness of the tendon and remain painful may enlarge over time. “Those are the rotator cuff tears we are more likely to repair with surgery early on,” she says.

She added, “Many people with a small tear can have a pain-free, strong, healthy shoulder with full ability to do an overhead activity. That’s why keeping those muscles strong is so important.”

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

The Connection Between Overall Well-Being and Foot Health

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Article featured on Central Arkansas Foot & Ankle Specialists

Your feet play a bigger role in your overall health than you might think. From balance and mobility to early indicators of systemic conditions like diabetes or circulatory issues, foot health is directly tied to your overall well-being. Prioritizing regular foot care can lead to better posture, fewer injuries, and even early detection of health problems.

Why Foot Health Matters for Your Entire Body

Your feet support your entire body. When something’s off, such as poor alignment, inflammation, or chronic pain, it can affect everything from your knees and hips to your back and posture.

Key impacts of poor foot health include:

  • Reduced mobility and balance
  • Increased risk of falls or injury
  • Compensatory pain in other joints (like knees, hips, or spine)

The human foot has 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments, all working in harmony to support your movement. Misalignment or damage to any part of this system can trigger a chain reaction of problems throughout the body.

Keeping your feet healthy isn’t just about comfort – it’s essential for physical function and independence, especially as we age.

The Feet as a Window Into Overall Well-Being

Your feet often show early signs of broader health issues. Monitoring them closely can help you spot potential red flags.

Common conditions that show up first in the feet:

  • Diabetes: Numbness, slow healing wounds, or infections
  • Circulatory disorders: Cold feet, discoloration, or swelling
  • Arthritis: Joint stiffness or swelling
  • Neuropathy: Burning, tingling, or loss of sensation

Additionally, symptoms like foot cramping could signal vitamin deficiencies, such as magnesium or potassium. Toenail discoloration may indicate fungal infections or underlying skin conditions, and swelling could be linked to heart, liver, or kidney issues.

Routine foot exams can catch these conditions early, improving outcomes and preventing serious complications.

How Foot Pain Disrupts Daily Life

Foot pain doesn’t just hurt – it interrupts your routine, affects your mental health, and lowers your overall quality of life.

Consequences of ignoring foot pain:

  • Skipping workouts or walks, reducing cardiovascular health
  • Poor sleep due to discomfort
  • Increased risk of depression or isolation due to mobility issues

Even minor pain, like that from plantar fasciitis or bunions, can lead to gait changes, which then stress other joints. Long-term, these changes can contribute to chronic musculoskeletal issues that are harder to reverse.

Addressing foot discomfort early can help you stay active, social, and mentally well.

Good Foot Health Supports Mental and Emotional Well-Being

There is a strong mind-body connection when it comes to your feet. Chronic pain or limitations in movement can cause frustration, anxiety, or depression.

Benefits of healthy feet on emotional well-being:

  • Increased confidence in mobility
  • Better participation in hobbies or social activities
  • Reduced stress from physical limitations

Feet also play a role in stress relief. Practices like reflexology or therapeutic foot massage can activate pressure points that relieve tension and improve relaxation – enhancing your emotional well-being and physical recovery.

Maintaining foot health gives you the freedom to live life fully on your terms.

Easy Habits to Improve Foot Health and Overall Well-Being

You don’t have to wait until there’s a problem to take care of your feet. Simple steps can prevent common issues and improve overall wellness.

Daily Foot Care Tips:

  • Inspect your feet for blisters, redness, swelling, or cuts.
  • Wash and dry thoroughly, especially between toes.
  • Moisturize to prevent dryness and cracking.
  • Wear supportive footwear that fits properly.
  • Stretch and exercise your feet to maintain strength and flexibility.

Additional practices that support long-term foot health:

  • Rotate your shoes regularly to avoid overuse wear patterns.
  • Use orthotic inserts if you have flat feet or high arches.
  • Avoid walking barefoot on hard surfaces for extended periods.
  • Elevate your feet after long periods of standing to reduce swelling.

Small changes in your routine can lead to lasting improvements in both foot health and general wellness.

When to See a Foot and Ankle Specialist

Not all foot issues go away on their own. If you’re experiencing persistent symptoms, it may be time to see a podiatrist.

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

Your First Orthopedic Visit: What to Expect

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Article featured on ReadyPatient

Scheduling that first doctor’s visit for your joint pain can be scary. Here’s an idea of what you can expect during a typical first appointment with an orthopedic surgeon.

Scheduling an orthopedic appointment

Joint pain is scary and can limit your ability to participate in sporting activities, exercise, family functions, social functions, and can immobilize you causing further hardships. I’ve found that many are afraid to seek medical attention because they fear that their only option is surgery. Actually, there are many non-operative options that are typically explored before considering joint replacement surgery.

We pay for those injuries that we had when we were younger, for the sports that we played, and the jobs that we did. Accidents through life affect our joints and there’s also a hereditary factor. I hear people talk about their siblings, mom, dad or grandparents who had bowed legs or knock knees. Relatives  that required hip or knee replacements. Some people have inflammatory joint disease such as arthritis, lupus or psoriasis. As we age our joints no longer can repair themselves.

The first thing to do is make the decision to seek medical help. If this feels scary or overwhelming, try looking at it as though you’re simply going to go learn about what’s causing your pain and what options are available to you.

Who will I see during my ortho visit?

Often times, during a new patient visit, the orthopedic surgeon or sports medicine doctor will try to make sure that they stop in and meet you, even if your appointment’s with the nurse practitioner or physician assistant. In today’s world, the physician assistants and nurse practitioners assist orthopedic surgeons in their office as well as during surgery. They may be your conduit to a busy orthopedic surgeon. So, when you make an appointment, don’t be afraid to ask, will I be able to meet the doctor if my appointment is with the nurse practitioner or physician assistant?

Many orthopedic surgeons, nurse practitioners, and physician assistants work as a team. We are all in the office at the same time and each of us have our own schedules. For example, I bounce back-and-forth between my nurse practitioner and physician assistant if they have new patients or patients with questions.

What typically happens during a first ortho appointment?

You’ll likely be asked several questions to help your doctor understand your medical history and what effect it’s had on your joints. They will need to know what kinds of treatment you’ve already had (if any). This helps assess possible risks of various non-surgical and surgical options. Your surgeon will need to know as much as possible about you so that together, you can make the best decisions on how to move forward with your care.

During your first visit, an X-ray of your painful joint will be taken, or you will be sent to a radiology facility for an X-ray after your appointment to assess the amount of wear or arthritis. Old X-rays or other tests can be helpful as they may show progression, or lack of progression, of a relatively normal joint. This may be all that’s needed to assess your joint. Other tests, however, may become necessary such as labs, MRI’s or CT‘s which would be ordered if needed and would require a return visit.

What next?

Once you have been examined and all of the data is gathered, your surgeon can give you an opinion about what options you have. Many times, we’ll want you to try non-operative treatment first. Surgery should be a last resort if non-surgical treatments don’t help relieve your pain.

Part of your surgeon’s job is to provide you with information and recommendations so that you can make the decision that’s best for you. There’s no wrong answer. We all have different abilities to deal with pain and limitation of motion. We all have different tolerances of this and there is nothing wrong with you taking control of your options. It often becomes a quality of life issue.

I tell my patients that there’s no rush to proceed to surgery. Medications, natural anti-inflammatories, exercise, yoga, physical therapy, chiropractic treatments, injections, arthroscopic procedures, and partial or total joint replacements are all options. 

Joint surgery is an elective procedure. Patients worry that if they wait too long, their doctor won’t be able to fix it. Although additional pain and joint damage can worsen if you wait, with today’s technology, an arthritic joint can usually be fixed. Sometimes, waiting can open up new technological options.  However, if the quality of your life is decreasing, then it may be time to move forward. Learn what your options are and then make a decision that’s best for you. You and your surgeon can discuss trying non-surgical things first. You may have more options available than you think.

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 Yoga Helps Maintain Healthy Bones

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Article featured on UBMD Orthopaedics & Sports Medicine

Bone loss is serious business. Both men and women reach maximum bone mass around the age of 30 — and after that, it’s a matter of maintaining what you’ve got.

The National Institutes of Health estimate that 10 million Americans have osteoporosis and another 34 million suffer from its precursor, osteopenia. While it’s almost impossible to reverse these conditions, it’s possible to slow their effects — and yoga may be one of your strongest allies. Best of all, yoga can be done by anyone regardless of age or mobility level.

Yoga is a Weight-Bearing Exercise

Yoga is a weight-bearing exercise, which is one of the best ways to enhance bone health. Weight-bearing exercises work by holding your body’s weight against gravity, putting a mild stress on your bones and forcing them to lay down new growth. In this way, yoga isn’t much different from other weight-bearing exercises, like walking or running.

Yoga differs in one big way from these “impact” exercises — it won’t damage cartilage or stress your joints. Instead, it helps lengthen the body’s muscles and holds them in place, using that tension to stress the bone and promote growth.

Yoga Promotes a Plant-Based Diet

Earlier this month, we talked about how fruits and vegetables promote bone health. There’s a strong correlation between a plant-based diet and bone density. Many Americans eat more protein than they need. But because protein makes the body create acid, eating too much can increase the amount of acid in your bloodstream. To neutralize it and rebalance your blood’s pH levels, your body pulls calcium from your bones. Eating a plant-based diet can avoid this imbalance — because fruits and vegetables naturally neutralize the acid caused by eating protein, your body won’t need to pull calcium from your bones.

Practice Safely

While yoga can be beneficial for bone health, it can also be detrimental if it’s not practiced correctly. For example, in someone suffering from osteoporosis, a forward bend can increase the likelihood of a spinal fracture by excessively stressing the front of your vertebrae. As with any exercise regimen, talk to your doctor before you begin.

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

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Article 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

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Article 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

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Article 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:

  • Stand up straight with shoes on.
  • Placing the crutches under your arms allows your arms to relax and hang naturally.
  • Aim for a gap of up to two inches between your armpit and the top of the crutch.
  • The handgrips should reach the crease of your wrist, allowing for a slight bend in the elbow.

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:

  • Hold the cane with the hand on the opposite side of the injured body part.
  • Step forward with your weak leg, moving the cane forward at the same time.
  • Set the cane down parallel to your foot on the injured side.
  • Bear partial weight on the injured leg and place your remaining weight on the cane as you step forward with your “good” leg.
  • Should I use a cane for pain relief in my hip?

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

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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

Tips for Fracture Recovery

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Article 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:

  • Keep the cast dry
  • Avoid getting the cast dirty
  • Avoid excess pressure on the cast
  • Cover the cast when showering
  • Don’t put lotions or powders inside the cast
  • Don’t attempt to trim or file the cast yourself

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:

  • Burning and/or stinging under the cast
  • Inability to move your fingers or toes
  • Extreme swelling under the cast
  • Tingling or numbness in your fingers or toes
  • Pain underneath the 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