The Role of Diet & Nutrition in Orthopedic Health

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Article featured on Caritas

When we think about orthopedic health, we often focus on exercise, physical therapy, and medical treatments. However, the role of nutrition and diet in maintaining strong bones and joints is equally important. What we eat directly impacts our musculoskeletal system, affecting bone density, joint function, and overall orthopedic well-being. In this article, we’ll explore how proper nutrition and diet contribute to orthopedic health and offer tips to keep your bones and joints in optimal condition.

Nutrients Essential for Orthopedic Health

  1. Calcium: Calcium is a primary component of bone tissue. A deficiency can lead to weakened bones and an increased risk of fractures. Dairy products, leafy greens, and fortified foods are excellent sources of calcium.
  2. Vitamin D: Vitamin D is crucial for the absorption of calcium in the body. It also plays a role in maintaining healthy muscle function. Sources of vitamin D include fatty fish, fortified dairy products, and sunlight exposure.
  3. Protein: Protein is essential for the development and repair of muscles, tendons, and ligaments. Good sources of protein include lean meats, poultry, fish, beans, and dairy products.
  4. Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce joint pain and stiffness. Fatty fish (like salmon and mackerel), flaxseeds, and walnuts are rich sources.
  5. Vitamin C: Vitamin C is essential for collagen production, a key component of connective tissues like tendons and ligaments. Citrus fruits, strawberries, and bell peppers are great sources.
  6. Magnesium: Magnesium supports bone health by aiding in calcium absorption. Nuts, seeds, and leafy greens are good dietary sources of magnesium.

Tips for Promoting Orthopedic Health Through Diet

  1. Balanced Diet: Maintain a balanced diet that includes a variety of foods rich in the nutrients mentioned above. A diverse diet ensures you get all the necessary vitamins and minerals
  2. Calcium-Rich Foods: Incorporate dairy products, fortified foods, leafy greens, and almonds into your meals to meet your calcium needs.
  3. Protein Intake: Include lean sources of protein like chicken, turkey, and fish in your diet to support muscle health.
  4. Vitamin D: Ensure you get enough vitamin D through sunlight exposure and by consuming fortified foods or supplements if needed.
  5. Limit Inflammatory Foods: Reduce your intake of processed foods, sugary beverages, and foods high in saturated and trans fats. These can contribute to inflammation, which is detrimental to orthopedic health.
  6. Hydration: Staying well-hydrated is crucial for maintaining joint health and flexibility. Drink plenty of water throughout the day.
  7. Maintain a Healthy Weight:Maintaining a healthy weight through proper diet and exercise reduces stress on your joints, preventing orthopedic issues.

Orthopedic Health and Lifestyle Choices

In addition to nutrition and diet, other lifestyle choices play a vital role in orthopedic health:

  • Regular weight-bearing exercises, such as walking, running, and weightlifting, help maintain bone density and muscle strength.
  • Stretching and flexibility exercises are essential to keep your joints mobile and prevent stiffness.
  • Posture and ergonomics are significant factors in maintaining good orthopedic health. Pay attention to your posture during daily activities, especially while sitting at a desk.

Conclusion

Nutrition and diet are cornerstones of orthopedic health. A well-balanced diet that includes essential nutrients like calcium, vitamin D, and protein can help you maintain strong bones and joints, reduce the risk of fractures, and support overall musculoskeletal health. Pair your dietary choices with an active lifestyle, proper posture, and regular exercise to enjoy the benefits of healthy bones and joints well into your later years.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Exercising and Bone Health

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Article featured on OrthoInfo

Most people are familiar with many of the benefits of exercise, such as improving muscle strength and endurance, reducing the risk of heart disease and stroke, and preventing obesity. Perhaps not as well understood is the importance of regular physical activity in building and maintaining healthy bones. Inactivity causes loss of bone!

Aging, along with certain diseases and medications, can cause bones to become very weak and fragile over time — a condition called osteoporosis. It often occurs in women after menopause, and in men in older age. This bone-thinning disease puts people at greater risk for broken bones, which can seriously limit mobility and independence.

We also tend to lose muscle as we age — a condition called sarcopenia. People who develop osteoporosis or sarcopenia are considered frail: more likely to fall and more likely to break a bone.

Exercise works on bones much like it works on muscles — it makes them stronger. Exercise is important for building strong bones when we are younger, and it is essential for maintaining bone strength when we are older. Because bone is living tissue, it changes over time in response to the forces placed upon it. When you exercise regularly, your bone adapts by building more bone and becoming denser. This improvement in bone requires good nutrition, including adequate calcium and Vitamin D.

Another benefit of exercise is that it improves balance and coordination. This becomes especially important as we get older because it helps to prevent falls and the broken bones that may result.

Exercises for Strong Bones

There are many different types of exercise and they all offer health benefits. The two types that are most effective for building strong bones are weight-bearing exercise and strength-training exercise. Exercises to improve bone strength are site-specific. For example, walking can improve bone strength in the legs and spine but not in the wrist.

Postural stretching and strengthening can help prevent or decrease the amount of upper spine slumping seen in many older people. Leaning over to tie your shoes or sweeping and mopping can lead to spine fractures in people at high risk of spine fracture. Try to maintain good spine posture with all your activities.

Weightbearing Exercise

Weightbearing describes any activity you do on your feet that works your bones and muscles against gravity. When your feet and legs carry your body weight, more stress is placed on your bones, making your bones work harder. Weightbearing exercise after young adulthood can help prevent further bone loss and strengthen bone.

Examples of weightbearing exercise include:

  • Brisk walking and hiking
  • Jogging/running
  • Dancing
  • Jumping rope
  • Hopscotch
  • Tennis, badminton, ping pong, and pickleball
  • Team sports, such as basketball, soccer, and volleyball
  • Stair climbing

Higher impact activities, such as jogging and jumping rope, increase the weight on bones and provide more bone-strengthening benefits. However, people who are frail or who have already been diagnosed with thinning bone should talk to their doctors about the types of physical activity that would be best for them.

Strength-Training Exercise

During strength-training activities, resistance is added to movement in order to make muscles work harder and, over time, become stronger. Although resistance exercises focus on increasing muscle mass, they also put stress on bones and have bone-building capacity.Common types of strength training include weight machines, free weights, and exercises (such as push-ups) that use your own body weight. Elastic bands can also be used to add resistance to exercises.A general guideline for strength training is to exercise each major muscle group at least twice a week. Be sure to rest for a full day between strength sessions.

Other Forms of Exercise

Non-impact exercises, such as yoga and tai chi, are not as effective at strengthening bone, but provide significant flexibility and balance training benefits.

Non-weightbearing exercises, such as swimming, cycling, and chair exercises, do not increase bone density but are excellent choices to strengthen muscles as well as the heart and lungs. If you have a musculoskeletal health condition, such as arthritis, that prevents you from doing weightbearing activities, these are good alternatives.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

What is a Ligament Injury?

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Article featured on New York Presbyterian

Ligaments are strong connective tissues that hold bones together and provide joint stability. Overstretching a ligament can result in injury, which sometimes includes tearing.

A ligament injury is sometimes indicated by a “popping” sound and can be very painful, often accompanied by swelling and bruising. This popping sound is usually heard when an ACL (anterior cruciate ligament) is torn. A tear to the ACL in the knee is one of the most common ligament injuries in sports. It typically occurs when twisting quickly—for instance, when changing direction in sports like football, basketball, skiing, and soccer.

Ligament injuries can also occur in the shoulders, ankles, wrists, and thumbs.

Types of Ligament Injuries

Ligament injuries are considered sprains and are graded according to their severity:

  • Grade 1 –A ligament is stretched with a possible mild tear
  • Grade 2 – The ligament has sustained a tear
  • Grade 3 –The most severe ligament injury where a complete tear, called a rupture, has occurred

Signs & Symptoms of Ligament Injury

The signs and symptoms of a ligament injury can be obvious—the affected area will be painful and tender, accompanied by bruising and swelling. The severity of a tear depends on a person’s range of motion and the treatment needed.

The main symptoms of a ligament injury are:

  • Pain
  • A “popping” sound when the injury first occurred
  • Swelling and bruising
  • Inability to bear weight down on the joint
  • The joint may feel loose

What Causes Ligament Injury?

A ligament injury can occur when a joint is forced out of its position. This can happen due to a fall, a sudden twist, or a blow to the body, as in football.

The sports that lead the way in enduring the most ligament injuries are:

  • Basketball
  • Soccer
  • Football
  • Ice Hockey

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Helping Kids Prepare for a Safe Sports Season

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Article featured on NY Orthopedics

Proper preparation is important for preventing sports-related injuries in children. Every year, young athletes across the country lace up their cleats, strap on helmets, and head into a new season filled with practices, games, and tournaments. While sports offer invaluable benefits—teamwork, discipline, physical fitness—they also carry a risk of injury, particularly if young bodies are not properly prepared.

Fortunately, parents play a critical role in ensuring their child’s sports season is not only successful but also safe. Here’s what you can do to support your child’s health and performance on and off the field.

1. Schedule a Pre-Season Physical

Before your child picks up a ball or steps onto a field, schedule a comprehensive pre-participation physical exam (PPE). This is more than just a school requirement—it’s a crucial step in identifying underlying health concerns such as asthma, heart conditions, or previous injuries that may increase the risk of complications during the season.

An orthopedic doctor or pediatrician will evaluate joint function, muscle strength, flexibility, and overall readiness. Catching potential issues early can prevent serious injuries later.

2. Focus on Proper Conditioning

Too often, young athletes jump straight into intense practices without building a base of fitness. A gradual return to sport-specific conditioning can greatly reduce the risk of overuse injuries like shin splints, stress fractures, and tendinitis.

Encourage your child to:

  • Warm up with light cardio and dynamic stretching.
  • Incorporate strength training (bodyweight exercises are great for kids).
  • Work on sport-specific drills before the season begins.
  • It’s not about pushing them to exhaustion—it’s about preparing their muscles, joints, and cardiovascular system for the demands of the game.

3. Emphasize Rest and Recovery

One of the biggest contributors to youth sports injuries is overtraining. Kids’ bodies are still growing, which makes rest essential for healthy development and injury prevention.

Help your child get at least 8-10 hours of sleep per night and be sure they take at least one to two days off from intense physical activity each week. Recovery days allow the body to heal micro-injuries and prevent burnout, both physically and mentally.

4. Invest in Proper Gear and Equipment

Make sure your child is using equipment that fits properly and is appropriate for their sport and position. This includes:

  • Well-fitting shoes with the right support
  • Protective gear like helmets, mouthguards, shin guards, and pads
  • Weather-appropriate clothing to prevent heat illness or hypothermia
  • Check gear regularly for wear and tear. Faulty equipment is a leading cause of preventable injuries.

5. Teach Good Technique and Form

Bad habits in movement patterns often lead to injuries. Whether it’s a baseball pitch, a soccer kick, or a basketball jump shot, proper form is key. Enroll your child in clinics or camps where trained coaches emphasize technique.

If your child complains of pain during a particular motion, don’t ignore it. Pain is often a sign that something isn’t right—better to address it early than risk a more serious injury.

6. Hydration and Nutrition Matter More Than You Think

Dehydration and poor nutrition can lead to cramping, fatigue, and impaired concentration, increasing the risk of injury. Teach your child to:

  • Drink water regularly before, during, and after activity
  • Eat a balanced diet rich in lean proteins, whole grains, fruits, and vegetables
  • Avoid sugary drinks and excessive processed foods
  • Fueling the body properly is just as important as training it.

7. Listen to Your Child’s Body—And Encourage Them to Speak Up

Many young athletes are hesitant to report pain or discomfort because they don’t want to let the team down. As a parent, create a safe space where your child feels comfortable being honest about how they’re feeling physically.

If something seems off—limping, favoring one side, or constant soreness—consult an orthopedic specialist before it worsens. Early intervention is key to a faster, safer recovery.

Final Thoughts

Youth sports are meant to be fun, developmental, and empowering. With the right preparation and parental support, they can also be safe. As orthopedic specialists, we encourage all parents to be proactive, not reactive, when it comes to their child’s health.

Prevention truly is the best medicine—and with a little planning, your child can enjoy a season full of success, growth, and most importantly, injury-free play.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Stress Fractures: What Are They?

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A stress fracture is a subtype of fracture or “broken bone.” However, this type of injury results from repetitive motions and constant use, causing microdamage, and eventually, a fracture. The repetitive stress from activities such as running or jumping weakens the bone, and when the body is unable to produce new bone faster than it is resorbing it, a stress fracture occurs.

Common Causes and Risk Factors

This condition is most common among athletes who participate in running and jumping (e.g., long-distance runners, ballet dancers, and soccer players) as well as military recruits. It usually affects the lower extremities, specifically the tibia (shin bone), metatarsals (foot bones), and navicular bone (ankle bone).

Symptoms and Diagnosis

Symptoms include localized pain that worsens with physical activity and resolves with rest. Physical exam findings usually consist of localized tenderness, and occasionally, swelling.

A diagnosis of a stress fracture is usually made clinically based on history and physical examination. Initial X-rays may be normal. Magnetic Resonance Imaging (MRI), the gold standard for diagnosis, will demonstrate bone marrow edema and/or periosteal edema. In more severe cases, MRI may reveal a visible fracture line.

Treatment and Recovery

Treatment for stress fractures involves activity modification and rest. Analgesics are used for pain control; however, nonsteroidal anti-inflammatory drugs (NSAIDs) should be used cautiously, as they can inhibit bone healing. In some cases, the provider may prescribe immobilization, such as a boot, to provide additional support. Recovery typically takes 6–8 weeks. In severe cases, the patient may need to be non-weight-bearing, require prolonged immobilization or even undergo surgical intervention. Recovery for severe stress fractures typically takes 4–5 months.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

How Weight Affects Joints, Bones & Mobility

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Article featured on Orthopedic & Spine Centers of Wisconsin

Carrying extra body weight can have a profound impact on your orthopedic health, leading to painful conditions, reduced mobility, and an increased risk of injuries. Understanding how those additional pounds can affect your musculoskeletal system is the first step towards taking control of your long-term joint and bone health. 

The toll of excess weight on your orthopedic health  

When you’re overweight or obese, the added force and stress placed on your body’s joints, especially in high-impact areas like your knees, hips, and ankles, can quickly take a toll. In fact, research shows that for every one pound of weight gained, there is an additional four pounds of force exerted on the knee joint.¹ Over time, this excess strain accelerates the breakdown of protective cartilage, drastically increasing your risk of developing painful and debilitating conditions like osteoarthritis. 

The problems don’t end with your joints, either. Carrying extra weight also impacts your bone health, making you more prone to fractures, especially in the spine, wrists, and ankles.² According to studies, obesity is linked to a higher risk of fractures, as the additional weight makes bones more susceptible to cracking or breaking. 

The downward spiral of weight, pain, and reduced mobility 

As the orthopedic problems stemming from excess weight worsen, it can  more difficult  to stay active and maintain a healthy lifestyle. Debilitating joint pain, stiffness, and limited range of motion can make even the most basic daily activities – walking, climbing stairs, or simply getting up from a chair – incredibly challenging. 

This decreased mobility further contributes to weight gain, creating a vicious cycle that’s difficult to break without addressing the root cause. In fact, studies show that around 30% of adults with obesity also report mobility limitations.³ The more excess weight you carry, the harder it becomes to stay physically active and manage your orthopedic health. 

Taking control of your orthopedic health  through weight management 

The good news is that by taking steps to manage your weight, you can alleviate much of the strain on your bones, joints, and overall mobility. Even modest weight loss of 5-10% of your body weight has been shown to significantly reduce the load on your joints and lower your risk of orthopedic complications.⁴ 

By working with your doctor or a qualified healthcare professional, you can develop a safe and sustainable weight loss plan that combines a balanced diet and regular exercise. Activities that put less stress on your joints, such as swimming, cycling, or using an elliptical machine, can be especially beneficial during this process. 

Prioritize your orthopedic health today 

If you’re concerned about how your weight is affecting your bones, joints, and mobility, don’t wait! . Schedule an appointment with our team of experienced orthopedic specialists, who can help you develop a personalized plan to address your weight-related orthopedic concerns and get you back to living an active, pain-free life. 

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Bone-Boosting Foods

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Article featured on NHS

A healthy balanced diet will help you build healthy bones from an early age and maintain them throughout your life.

You need sufficient calcium to keep your bones healthy and vitamin D to help your body absorb calcium.

Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life.

You should be able to get all the nutrients you need for healthy bones by eating a balanced diet.

A good diet is only one of the building blocks for healthy bones, which also includes exercise and avoiding certain risk factors for osteoporosis.

Calcium

Adults need 700mg of calcium a day. You should be able to get all the calcium you need by eating a varied and balanced diet.

Good sources of calcium include:

  • milk, cheese and other dairy foods
  • green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
  • soya beans
  • tofu
  • plant-based drinks (such as soya drink) with added calcium
  • nuts
  • bread and anything made with fortified flour
  • fish where you eat the bones, such as sardines and pilchards

Although spinach contains a lot of calcium, it also contains oxalate, which reduces calcium absorption, and it is therefore not a good source of calcium.

Vitamin D

Adults need 10 micrograms (400 International Units or IU) of vitamin D a day.

It’s difficult to get all the vitamin D we need from our diet and we get most of our vitamin D from the action of the sun on our skin.

From late March or early April to the end of September, you can make vitamin D from sunlight by having short daily periods of sun exposure without sunscreen. However, everyone should consider taking a daily vitamin D supplement during the autumn and winter when we cannot make vitamin D from sunlight.

Good food sources of vitamin D:

  • oily fish, such as salmon, sardines and mackerel
  • egg yolks
  • fortified foods, such as some fat spreads and breakfast cereals

At-risk groups

Some groups of the population are at greater risk of not getting enough vitamin D, and the Department of Health and Social Care recommends that these people should take a daily 10 microgram (400IU) vitamin D supplement all year round. These groups are:

  • people who are not often outdoors, for example if they are frail, housebound or living in a care home
  • people who usually wear clothes that cover up most of their skin when outdoors
  • people with dark skin such as those of African, African-Caribbean or south Asian origin

Osteoporosis

If you’ve been diagnosed with osteoporosis, your doctor may prescribe calcium and vitamin D supplements as well as osteoporosis drug treatments if they have concerns that your calcium intake may be low.

Menopause

Women lose bone more rapidly for a number of years after the menopause when their ovaries almost stop producing oestrogen, which has a protective effect on bones.

There are no specific calcium or vitamin D recommendations for the menopause, however a healthy balanced diet, including calcium, summer sunlight and vitamin D supplements, will help slow down the rate of bone loss.

Vegans

Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans will need to get it from other foods.

Good sources of calcium for vegans include:

  • fortified soya, rice and oat drinks
  • soya beans
  • calcium-set tofu
  • sesame seeds and tahini
  • pulses
  • brown and white bread (in the UK calcium is added to white and brown flour by law)
  • dried fruit such as raisins, prunes, figs and dried apricots
  • green leafy vegetables such as kale, cabbage and broccoli

The vegan diet contains little, if any, vitamin D without fortified foods or supplements but, for everyone, sunlight on the skin in spring and summer is the main source of vitamin D. Remember to cover up or protect your skin before it starts to turn red or burn.

Other vegan sources of vitamin D are:

  • fortified fat spreads, breakfast cereals and plant-based drinks such as soya drink (with vitamin D added)
  • vitamin D supplements

Read more about sources of calcium and vitamin D in the vegan diet.

During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

Read about being vegetarian or vegan and pregnant for more information.

If you’re bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and nutrients they need for growth.

Too much vitamin A

Some research has suggested a link between too much vitamin A and an increased risk of bone fractures. As a precaution, people who regularly eat liver (a rich source of vitamin A) are advised not to eat liver more than once a week, and not to take supplements containing retinol (a form of vitamin A usually found in foods that come from animals).

People at risk of osteoporosis, such as postmenopausal women and older people, are advised to limit their retinol intake to no more than 1.5mg (1,500 micrograms) a day by eating less liver and liver products and avoiding supplements containing retinol (including those containing fish liver oil).

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Life After Hip Replacement: What to Expect

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Article featured on Orthopaedic Associates

Hip replacement surgery is a cutting-edge procedure that helps individuals regain mobility that has been limited due to chronic hip pain. It includes replacing the damaged portion of the hip joint with a new, working prosthesis.

After a hip replacement is the recovery period. During this time, hip replacement patients should follow their orthopedic surgeon’s instructions and post-operative physical therapy and rehabilitation program.

If you are curious about how long it will take before you can return to your daily activities, keep reading. In this article, we will talk about what to expect after a hip replacement and where you can go in Westlake and Avon, OH for top-notch orthopedic services.

Rehabilitation After a Hip Replacement

After the surgery, it is essential to follow a carefully planned recovery process to ensure a successful outcome. One crucial aspect of this process is gradually returning to daily activities.

It is essential to start slowly and gradually increase your activity level. Your healthcare team, including your orthopedic surgeon and physical therapist, will provide specific guidelines based on your individual needs and how quickly you progress through the stages of recovery.

Immediate and Early Rehabilitation Phase

Once you are discharged from the hospital, you will soon begin an outpatient physical therapy program. The early rehabilitation phase usually lasts for the first few weeks after a hip replacement.

Below are some of the things you can expect during this time:

1.    Pain Management

Managing post-operative pain through a combination of medication and ice therapy is important after a hip replacement. Pain should be managed for a comfortable recovery.

2.    Physical Activity

Being sedentary can result in stiffness and delayed recovery. Sitting down for more than 45 minutes at a time is also discouraged. Patients are advised to get up and keep moving after a hip replacement, which also boosts circulation and healing. At this point, walking can still be aided by assistive devices such as a cane or walker.

However, too much activity can also increase pain and swelling. It’s best to follow the advice of your orthopedic care team.

3.    Range of Motion and Strengthening Exercises

Performing gentle exercises improves hip joint mobility and flexibility. Hip replacement patients may start with ankle pumps and other leg exercises, such as calf and toe raises.

Also important are exercises aimed at strengthening the muscles around the hip joint, from the core muscles to the hamstrings. These exercises may include hip abduction and hip adduction exercises and straight leg raises.

4.    Walking and Weight-Bearing Activities

Gradually increase weight-bearing activities, starting with assisted walking using crutches or a walker, and progress towards walking independently.

5.    Balance and Stability Training

Practicing exercises improves balance and stability to prevent falls and regain confidence in daily activities.

Intermediate Rehabilitation Phase

This stage of recovery brings you closer to making a complete recovery from a hip replacement. Some of the things you can expect are the following:

  • Advanced Strengthening Exercises – More challenging exercises to further improve strength and stability.
  • Cardiovascular Conditioning – Low-impact cardiovascular exercises like stationary biking or swimming to improve endurance.
  • Functional Activities – Practicing activities that simulate daily tasks, like stair climbing and bending down.
  • Gait Training – Refining walking patterns and stride length.

In the advanced stages of rehabilitation, patients are ready to undergo sports-specific training or training specific to recreational activities until they can gradually return to their specific activity.

When Can I Return to Daily Activities After a Hip Replacement?

The timeline for returning to activities after a hip replacement can vary depending on individual factors, such as the type of job or activity.

Here are some general guidelines:

Driving

Most people can resume driving within four to six weeks after surgery, but it is important to consult with your surgeon before getting behind the wheel. Factors such as pain and strength of the operated leg are considered when determining if it is safe to drive again.

Work

The time frame for returning to work will depend on the nature of your job. If you have a sedentary desk job that does not involve heavy lifting or physical exertion, you may be able to return to work within two to six weeks. However, jobs that are more physically demanding may require a longer recovery period.

Other Activities

Low-impact activities such as swimming and cycling can often be resumed within six to 12 weeks. Higher-impact activities like running or contact sports may need to be postponed for a longer period, typically around three to six months or as advised by your surgeon.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Diagnostic & Treatment of Uncommon Shoulder Nerve Injury

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Article featured on Peak Performance

The suprascapular nerve along the back of the shoulder can get stretched or compressed enough to cause serious damage. This condition is called suprascapular neuropathy. The result can be shoulder pain and loss of function. For athletes who depend on the muscles supplied by that nerve, such a problem can be very disabling. Overhead athletes with traumatic shoulder injuries, especially severe rotator cuff tears seem to be affected most often.

Review of the Condition

In this review article, orthopedic surgeons from Rush University in Chicago report on their experience with this fairly uncommon shoulder problem. First, they review the anatomy of where the nerve is located, the two rotator cuff muscles it supplies motor function to (infraspinatus and supraspinatus), and what happens to cause suprascapular neuropathy.

Diagnosis and Initial Treatment

Diagnosis depends on the patient history, physical exam, and imaging studies. Treatment can be conservative (nonoperative) with change in activity and physical therapy. Or surgery may be needed to remove bone, ligaments, or cysts putting pressure on the nerve. Repair of an insufficient rotator cuff is essential when weakness of this shoulder stabilizer alters shoulder biomechanics.

For example, if the rotator cuff can’t stabilize the shoulder in the socket, then the altered position of the scapula and altered movement patterns of the scapula can pull on the nerve or compress (impinge) it.

When Surgery Becomes Necessary

Deciding what type of treatment is best requires an accurate diagnosis of the problem. Chronic pressure, traction, or kinking of the nerve can lead to denervation (destruction) of the nerve — and that means permanent loss of muscle strength and function supplied by the nerve.

In cases like that, surgery is needed to remove whatever is putting pressure on the nerve, a procedure called decompression.

The Spinoglenoid Notch

Sometimes the surgeon must also go in and open up a notch (opening) in the scapula (shoulder blade) where the nerve passes through. This notch or opening is called the spinoglenoid notch. Everyone has one and the natural size, shape, and location in the bone can vary.

If the ligament across the top of this notch is tight and pressing down on the nerve and/or if the notch is too shallow or too small, the surgeon must make corrections in order to take pressure off the nerve.

Nerve Entrapment Causes

The nerve can also get stuck to the bone by fibrous tissue so that it can’t move as the arm is raised. This condition is called nerve entrapment. Other things that can cause suprascapular nerve entrapment include bone fracture, cysts, and enlarged veins.

Cysts form most often when damage to the labrum (rim of fibrous cartilage around the shoulder joint) allows fluid from the joint to escape and pool inside the cyst.

Visuals and Imaging

Drawings of the natural pathway for the nerve through this notch and down the back of the scapula are included in this article. Six different types and shapes of scapular notches are also drawn and depicted for the reader.

Photographs of patients and cadavers help show what this condition looks like inside and out.

Clinical Signs and Symptoms

Besides hearing of a history of overhead work (either as a throwing athlete or as a manual laborer), the examiner will see muscle atrophy (wasting) along the back of the shoulder.

Muscle strength will be weak when the patient tries to move the arm away from the body (a movement called shoulder abduction) or in external rotation. Most of the suprascapular nerve’s function is motor (moving the arm), but it serves a small sensory function (how the skin feels along the outside of the arm).

Advanced Diagnostic Tools

Suprascapular neuropathy can be difficult to diagnose. X-rays may be needed to look for fractures, unusual notch formation, and position of the humeral head in the shoulder socket as an indication of the integrity of the rotator cuff muscles.

MRIs show the presence of any masses (tumors, cysts) and condition of the soft tissues (labrum, rotator cuff, muscle atrophy). An MRI can even show the nerve pathway and any areas of restriction. Special tests such as nerve conduction studies, electromyography (electrical study of muscle function), and injection of the notch can help pinpoint the location of nerve entrapment.

Conservative Care Approach

Unless there is imminent danger of permanent nerve damage, a conservative approach to treatment is tried first. Besides taking nonsteroidal anti-inflammatory drugs (NSAIDs), the patient is referred to a physical therapist for a course of stretching and strengthening exercises to address any rotator cuff problems. Special neural mobilization techniques can also be done to restore full, free mobility of the nerve along its course.

When to Move to Surgery

How long should patients try a nonoperative approach to this problem? Who should go right to surgery and skip the conservative care? The authors suggest (based on studies and their own experience) that patients with suprascapular neuropathy from overuse do best with conservative care while those with structural causes of nerve compression should advance to surgery sooner than later.

The risk of permanent nerve damage is greater when the symptoms have been present a long time (more than six months). Surgery is warranted if the surgeon is trying to prevent further nerve injury. Open and arthroscopic surgical techniques are discussed in detail.

Long-Term Outlook

No matter what kind of treatment is used, with nerve injuries, there is always the risk that full recovery will not occur. Patients may end up with muscle atrophy and weakness that just doesn’t go away even with exercise. Patients often automatically compensate for loss nerve function by using other nearby muscles to achieve motion previously provided by the affected infraspinatus and/or supraspinatus muscle.

These persistent problems are reported in up to half of all cases. Fortunately, most are mild cases with significant pain relief making the surgery worth it.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Why Does Your Back Hurt?

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Article featured on OPA Ortho

If you’ve ever dealt with nagging pain in your back—whether after lifting something heavy, sitting too long, or working out—you’re not alone. Back pain is one of the most common reasons people visit the doctor, with nearly 65 million Americans reporting a recent episode of back pain, according to Georgetown University’s Health Policy Institute.

Back pain often stems from structural issues in the lumbar spine, muscles, or joints, and in some cases, it may involve pressure on the spinal cord or nearby nerves, which can affect mobility and quality of life.

Understanding what causes back pain, especially from an orthopedic perspective, can help you take the right steps toward relief and long-term spine health.

What Causes Back Pain?

Back pain can stem from a variety of issues, but orthopedic causes are among the most common and treatable. These include problems with the bone spurs, muscles, joints, or disks in the spine. Unlike back pain caused by stress, infections, or internal organs, orthopedic conditions are rooted in the structure and movement of your body.

Common Orthopedic Causes of Back Pain

  • Muscle or Ligament Strain: Overstretching or tearing muscle fibers is one of the most frequent causes of back pain. This can happen after sudden movements, poor lifting mechanics, or overuse.
  • Herniated Disks or Bulging Disks: When the discs between your vertebrae are pushed out of place, they can press on nerves and cause sharp, radiating, chronic low back pain or even numbness.
  • Degenerative Disk Disease (DDD): As we age, the discs in our spine naturally wear down. For some, this process leads to chronic pain and reduced mobility.
  • Spinal Stenosis: This condition causes narrowing of the spinal canal, which can put pressure on the nerve roots. It’s more common in older adults and may cause severe pain in the lower back or legs.
  • Osteoarthritis: When cartilage in the spine wears down, it can lead to constant pain in joints, stiffness, and inflammation, especially in the lower back.
  • Scoliosis or Spinal Deformities: Abnormal spinal curvatures can put strain on muscles and joints, leading to mid or upper back pain.
  • Vertebral Fractures: Often caused by osteoporosis or trauma, these spinal fractures can result in sudden and chronic back pain.

Pain by Location: What It Might Mean

  • Lower Left or Right Back Pain: Usually related to muscle strain, disc issues, or joint irritation. It’s often linked to lifting, twisting, or awkward movement.
  • Middle Back Pain (Mid Back Pain): Can come from poor posture, disc degeneration, or muscular imbalance. It’s less common than low back pain but just as disruptive.
  • Upper Back Pain: May stem from overuse, poor ergonomics, or spinal arthritis. Often connected to long hours at a desk or carrying heavy bags.

Back Pain Symptoms to Watch For

These symptoms can vary depending on the underlying cause, but common signs include:

  • Dull, aching pain in the lower, middle, or upper back
  • Sharp or shooting pain, especially when moving
  • Stiffness or limited range of motion
  • Pain that worsens with activity and improves with rest
  • Numbness, tingling pain, stabbing pain or weakness (if nerves are affected)

Understanding your back pain symptoms can help you and your provider pinpoint the root cause and guide effective treatment.

When to See an Orthopedic Specialist

Sometimes, back pain resolves on its own. But if you’re noticing certain warning signs, it’s time to seek expert care:

  • Pain lasting longer than 6 weeks
  • Numbness, tingling, or weakness
  • Difficulty walking or performing daily tasks
  • Pain that wakes you up or gets worse at night

Orthopedic specialists can diagnose these issues with imaging tools and physical exams, helping tailor a treatment plan to your needs.

Treatment Options for Back Pain

At-Home Relief

Start with the basics: rest, ice or heat therapy, and over-the-counter pain relievers like ibuprofen or acetaminophen. These simple steps can reduce inflammation and make daily movement more manageable. Be sure to avoid activities that trigger or worsen your discomfort while you recover.

Physical Therapy

Targeted physical therapy can make a big difference in managing lower back pain. Therapists often guide you through personalized exercises that improve core strength, balance, and flexibility, all of which support your spine.

They may also introduce stretches and posture adjustments to reduce strain and prevent future flare-ups.

Medication and Injections

Nonsteroidal anti-inflammatory drugs (NSAIDs) or muscle relaxants may help ease moderate pain and reduce tension in the surrounding muscles. In more persistent cases, your provider might recommend corticosteroid injections near irritated nerves to relieve inflammation and improve mobility.

Surgical Intervention

If conservative treatments aren’t effective and the acute back pain continues to interfere with your daily life, surgery may be considered. Procedures like discectomy, laminectomy, or spinal fusion can correct structural issues, relieve nerve compression, and restore stability to the spine.

Special Considerations for Women

Hormonal shifts, pregnancy, and changes in posture can all influence lower back pain in females. Conditions like sacroiliac joint dysfunction or osteoporosis are also more common in women and should be evaluated if pain persists.

Preventing Future Back Pain

Staying active is great for your health, but protecting your back while you do it is just as important. A few simple adjustments to your routine and environment can go a long way in preventing pain and injuries down the road.

  • Warm Up Before Workouts and Practice Proper Lifting: Always begin physical activity with a gentle warm-up to prepare your muscles and joints. When lifting, bend your knees, not your back, and keep the object close to your body to avoid strain.
  • Strengthen Your Core and Improve Flexibility: A strong core helps stabilize your spine, reducing the risk of injury. Combine strengthening exercises with stretching routines to improve flexibility in your hips, hamstrings, and back muscles.
  • Wear Supportive Shoes and Maintain Good Posture: Footwear with proper arch support and cushioning helps reduce impact on your spine. At the same time, being mindful of your posture whether sitting, standing, or walking can relieve unnecessary pressure on your lower back.
  • Replace Worn-Out Mattresses and Desk Chairs: Old, sagging mattresses and unsupportive chairs can contribute to poor spinal alignment. Make sure your sleep and work setups promote a healthy posture throughout the day and night.
  • Incorporate Cross-Training and Active Recovery: Give your back a break from repetitive stress by mixing in low-impact exercises like swimming, biking, or yoga. These activities help build strength and flexibility while reducing joint strain.

By making these practices part of your daily routine, you can reduce the risk of back pain and keep your spine healthy for the long haul.

Conclusion

Back pain doesn’t have to be a permanent part of your life. Whether it’s a simple strain or something more complex like spinal stenosis, getting the right diagnosis and treatment can put you on the path to pain relief.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm