7 Stretches to Counteract Sitting All Day

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Article featured on Optimal Sports Physical Therapy

Simple stretching exercises to do while sitting at your desk

Pause for a moment and notice how you are sitting. Yes, you! Humor us for a moment. How are you sitting right now? Have you slid way down in your chair? Or, have you slumped forward toward your computer screen? What about your feet? Do you have one foot tucked under you or your legs crossed?

If you said yes to any of these positions, you aren’t alone! Poor posture after sitting at your desk for even a short time is common for many people.

With a growing rate of sedentary jobs, many Americans are finding themselves spending eight or more hours without regular physical activity. Long periods of time without regular activity can be very hard on the body. Research is indicating that those who sit for long stretches have an increased risk of cardiovascular disease and shortened life expectancies.

Breaking up your sedentary periods can help to lower your cardiovascular risk and improve your life expectancy. Incorporating simple stretching exercises at your desk can help to get your blood pumping and improve your posture.

Don’t worry, we aren’t suggesting you roll out your yoga mat in your cubicle. You can do these seven, easy to do, stretches while sitting in your chair. Learn more about other helpful ways to get and stay active during your workday.

Stretching Exercises While Sitting at your Desk

If you’re like most people who sit for long periods of time, your posture has likely slid off course. Don’t worry! Before you begin any stretches take a few moments to adjust your posture. Begin by following these easy tips:

  • Slide all the way back in your seat. Your lower back should be supported by the chair’s backrest.
  • Rest both feet flat on the floor with your knees directly above your ankles.
  • Raise your chair so that your hips are slightly higher than your knees.
  • Elbows should be resting comfortably on the chair’s armrest at 90 degrees.
  • Computer screen should be at eye height (neither looking down nor up).

Comfortable? Sitting this way may feel strange at first. With a little practice, you’ll find that sitting this way begins to feel more normal.

Now that you have adjusted your posture, you’re ready to try these seven easy stretching activities while sitting at your desk.

Chest and Shoulder Stretch

Stretching out the chest and shoulders may be one of the best stretches if you find yourself slumping forward while you work. This stretch targets the pectoral muscles and helps to open the chest.

How to: Take the arms behind you and interlace the fingers together. Begin to lift the arms up until you feel a stretch across your chest. Hold this stretch for 15 to 30 seconds and release.

Neck Stretch

Many people lean their head forward toward their computers when working at a desk. This puts extra tension on the neck. If you experience frequent headaches or upper back tension, stretching your neck can help.

How to: Reach your right arm down and grip the side of your chair. Tilt your head to the left feeling a gentle stretch down the side of your neck. Hold this stretch for 15 to 30 seconds and then repeat on the other side.

Spinal Twist

Sliding your hips forward in your chair or sitting in a slumped position can put a lot of strain on your back. A spinal twist can help to relieve tension across the entire back and reset your posture.

How to: With your feet flat on the floor, contract your abs and begin to rotate your upper body toward the right. Place your left hand on the outside of your right knee. Place the right hand on either the armrest or seatback to help deepen the stretch. Only twist as far as you feel comfortable. Even a small rotation can make a big difference. Hold this stretch for 15 to 30 seconds and then repeat on the other side.

Back Extension

Your back can take a beating when sitting slumped forward or when reclining backward. A seated back extension can help to ease tension while opening your chest and shoulders.

How to: Scoot back in your chair with your back resting comfortably against the backrest. Place the palms of your hands at the back of your neck. Lean back over your backrest keeping your elbows wide until you feel a gentle stretch across the back and chest. Hold this stretch for 10 to 15 seconds.

Hip Stretch

The lower body can get very tight after sitting for long periods. The hip flexors shorten and tighten and the glutes stretch while sitting. This easy to do stretch targets all areas of the hips and glutes in one stretch.

How to: While seated, cross your right ankle over your left knee. Sitting tall, begin to fold forward at the hips until you feel a stretch across your right glute. You can press down on your right knee to help deepen the stretch. Hold this stretch for 15 to 30 seconds and then repeat on the other side.

Hamstring Stretch

Without regular activity, your hamstrings can tighten quickly. This simple stretch helps to relieve leg discomfort and keep your hamstrings loose.

How to: Extend your right leg forward keeping your left foot flat on the floor. Sitting tall with your head in line with your spine, begin to fold forward reaching for your right toes. If your chair rolls, lock the wheels to avoid rolling backward. Hold this stretch for 15 to 30 seconds and then repeat on the other side.

Wrist Stretch

Resting your wrists flat on your keyboard or typing for long periods of time can cause tightness in your wrists. These two simple wrist stretches will target both the wrist flexor and wis extensor.

How to: Extend your right arm straight out in front of you with your palm up. Flex your wrist pointing your finger tips toward the floor. Using your left hand, pull back on your fingers to deepen the stretch until you feel a stretch up your arm. Hold this stretch for 15 to 30 seconds then repeat on the other side. Repeat this stretch with your palm facing down and flexing the fingers upward.

Tips for staying active while working from home

With the coffee pot only steps from your seat, you may find that you move less when working from home. Incorporating the seven easy seated stretches once an hour is a great start. But, consider some of our other favorite tips to get active and stay active during your day.

Get Moving

Getting moving may look different for everyone. This may mean doing your workout mid-day instead of in the morning. Or try blocking your calendar for a short walk around your house or outside every couple of hours. 15 minutes of light exercise can make a big difference in heart health, posture, fatigue, mood, and brain function.

Change Your View

Having something else to look at while you work can make a world of difference. Try working at your table for an hour instead of your desk. Or, pause and check out what the weather is like on the way to refill your water bottle.

Try a Virtual Walking Club

Do you struggle with accountability? Try setting up a virtual walking club with your teammates. Help hold each other accountable for taking short walking breaks. Set up a weekly competition or accountability partners. Whatever you do, make it fun and motivating.

Stand, Strengthen, Balance

On calls all day? Use that time to get moving. Standing can help to relieve tension from your back and get your blood pumping. Keep a set of weights or bands close to your desk and get in a few bicep curls or squats. Work on balance challenges like tree pose or wall sits to help improve posture and stability. No matter what you choose, we recommend you turn off your video for these activities.

No matter how you move your body during the day, the key is to do something regularly. Incorporating these sevensix simple stretches while seated at your desk can go a long way in reducing the effects of sitting on the body.

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

Exercises That Are the Best for Osteoarthritis

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Article featured on MedicalNewsToday

Although scientists have shown that exercise can alleviate the pain of osteoarthritis, previous studies investigating which type of exercise is most beneficial have been inconclusive.

A new systematic review and network meta-analysis compiles data from multiple studies to find a clearer answer.

Published in the BMJ, the authors conclude that aerobic activities may be best for reducing pain. They also appeared better for overall function, gait performance (or the effectiveness of a person’s walking pattern), and, importantly, quality of life.

Why is osteoarthritis becoming more prevalent?

Osteoarthritis is a degenerative joint disease. Unlike rheumatoid arthritis, which is driven by an autoimmune reaction, osteoarthritis is caused by “wear and tear.”

Specifically, cartilage, which prevents bones from rubbing together at joints, is slowly degraded, causing pain and a loss of function. Most commonly, osteoarthritis affects the knee joint.

Osteoarthritis is becoming more prevalent. This increase is likely for a number of reasons, but two are particularly important. Firstly, it is increasing in line with the rise in obesity, which puts additional stress on joints. Secondly, because osteoarthritis is primarily associated with advanced age, the rising average age of the population also plays a part.

According to the authors of the new analysis, approximately 1 in 3 people over the age of 45 already have signs of osteoarthritis. More worryingly, half of these individuals already have severe knee symptoms.

Although there is a range of treatments, including medications, exercise should form an important part of the treatment plan. However, which exercise modality is best is still an open question.

The authors of the new paper write, “Many earlier studies failed to capture the full range of exercise types, leading to incomplete comparisons and reduced generalisability.”

Also, because osteoarthritis is a long term, progressive condition, they believe that not enough research has assessed the “short, medium, and long-term outcomes.”

Their new analysis helps bring some clarity to this important question.

Finding exercises that reduce pain, improve function

As with any difficult-to-answer question, analyzing large amounts of good-quality data is a good way to develop a clearer picture.

In this case, the scientists combined data from 217 randomized controlled trials (RCTs), including a total of 15,684 participants.

All of the included studies focused on knee osteoarthritis only. Additionally, they all compared some form of exercise to either a control condition or another form of exercise. Studies also had to take into account at least one of these outcomes:

  • function
  • pain
  • quality of life
  • how well they could walk
  • adverse events

Importantly, the authors also assessed each trial for its quality, including the risk of bias. Using this and other information, the researchers were able to evaluate the certainty of the evidence.

Which exercise is best for osteoarthritis?

Once they had crunched many, many numbers, they concluded that, compared with control participants, aerobic exercises improved:

  • Pain: Short-term and mid-term follow-up.
  • Function: Short-term, mid-term, and long-term follow-up.
  • Gait performance (Walking ability:) Short-term and mid-term follow-up.
  • Quality of life: Short-term and mid-term follow-up.

However, other types of exercise also had benefits. Mind-body exercise, which combines cognitive focus and breathing exercises with physical activity, seemed to increase function.

Also, neuromotor exercises, which focus on aspects such as balance, coordination, walking, and agility, were particularly beneficial for walking ability in the short term.

Strength training and mixed exercise seemed to produce large increases in function at mid-term follow-up, and flexibility exercises resulted in significant pain reduction in the long term.

Importantly, none of the exercise types caused any more adverse events than was experienced by those in the control groups.

Inevitable limitations of the study

This study has limitations. Notably, it only applies to people with knee osteoarthritis — studies on people with knee and hip osteoarthritis, for instance, were removed from the analysis.

They also explain that many of the studies on this topic are not of high quality, and call for larger and higher-quality studies. Importantly, only 5.5% of the studies looked at longer-term outcomes, which is an important omission when attempting to understand a lifelong condition like osteoarthritis.

When we asked about limitations, he said, “This was a well-designed and thoughtfully executed study. The researchers did an excellent job pulling together a massive amount of data and organizing it in a way that gives us a clearer picture than we’ve had before.”

“That said, no study is perfect,” he continued. “One of the biggest challenges here is that it groups very different activities into broad categories. Walking, cycling, and swimming are all considered ‘aerobic,’ but anyone with knee arthritis knows these don’t feel remotely the same.”

Will this change clinical advice for osteoarthritis?

Although aerobic activity is already recommended, it is given a similar weight to other modalities.

“What surprised me most,” she continued, “was how much of a difference these activities made across so many people and types of exercise programs.”

In line with their findings, the authors recommend “aerobic exercise as a first-line intervention for knee osteoarthritis management, particularly when the aim is to improve functional capacity and reduce pain. While other exercises may offer complementary benefits to patients, they should not replace aerobic exercise as the primary strategy.”

Taken together, Caravelli told MNT that the study “suggests that regular movement is one of the most powerful tools we have.”

The authors of the new study recommend regular indulgence in aerobic activities, like cycling, walking, and swimming. However, they also explain that it is important to speak with your doctor before adopting new exercise routines.

“We often assume that if we have arthritis, our best days are behind us, or that we’re on a fixed path toward joint replacement. But that’s not always true,” concludes Bennett.

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

Gaining Muscle – No Matter Who You Are

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Article featured on Healthline

Muscle growth takes time, persistence, and a long-term commitment to the process. But it’s possible for most people with proper training programs and protein consumption.

Muscle building is often a top priority when it comes to physique improvements.

Added muscle mass will increase the definition of your muscles, improve your lean body mass, and add bulk and size to your frame in all the right places.

This article breaks down everything you need to know when it comes to building muscle, including how to work out, what to eat, and recovery protocols.

The basics of building muscle

Anatomically, skeletal muscles are a series of parallel cylindrical fibers that contract to produce force. This muscle contraction allows all external human movement to occur.

Your body is constantly renewing and recycling the amino acids, or protein building blocks, in your muscles.

You’ll lose muscle mass if your body removes more protein than it adds. No measurable change in muscle size occurs if the net protein synthesis is even. Your muscles will grow if your body deposits more protein than it removes.

The key to building muscle is to increase the protein deposition rate while minimizing the muscle protein breakdown rate.

This process of increasing your muscle mass is known as muscle hypertrophy, and it’s a primary goal of resistance training.

Several factors drive the muscle-building process, including hormones like testosterone and growth hormone and the availability of amino acids and other nutrients.

To build new muscle tissue, your primary tools for increasing your body’s rate of protein synthesis are performing resistance training and getting sufficient amounts of protein and overall nutrients.

The correct amount of resistance training drives your body’s hormonal response toward building muscle, but it requires sufficient protein and energy availability to ensure the process results in muscle gains as opposed to muscle losses, research says.

While researchers and experts continue to study the science of optimizing muscle gains, performing resistance training using moderate to heavy loads combined with relatively high protein intake remains the only tried-and-true training method for increasing muscle mass.

Summary

Building muscle requires your body to deposit more protein molecules into your muscles than it removes. Resistance training with weights and ensuring proper nutrition are the primary means for accomplishing this goal.

Tips for how to gain muscle

1. Decide your target number of repetitions

The repetition continuum is a useful concept when designing training programs for muscle building.

Stimulating muscle growth requires performing weight training exercises with an amount of weight that typically only allows you to perform 1–20 repetitions.

In general, the repetition continuum states that weights you can only lift for 1–5 repetitions tend to build more strength, weights you can lift for 8–12 repetitions tend to build more muscle, and weights you can lift more than 15 times tend to increase muscular endurance.

Understand that these ranges will have some crossover, meaning that 3-repetition sets with the respective weight will cause some muscle growth, 8-repetition sets will build some strength, and 20-repetition sets will build muscle as well.

Additionally, recent research suggests that different individuals may respond better to lower or higher repetition ranges when it comes to building muscle.

To put it simply, depending on your size, your muscles may grow more with lower reps using heavy weights or with high reps using lighter weights.

2. Choose the right amount of weight

Typically, the weight must be heavy enough that performing much more than 20 reps is impossible.

The weight you choose to use should leave you at or near failure on your specified number of repetitions.

For example, if you’re performing a set of 10 repetitions, by the tenth repetition, you should be unable or nearly unable to perform another repetition.

You should rarely have more than “two reps in the tank” by the end of a set if your goal is building muscle.

The overall implication of the repetition range continuum is that you should go through different phases of training using different repetition ranges to see what gives your body the most muscle growth.

3. Choose your exercises well

As mentioned, muscle building is specific to the muscle being worked.

For example, to build bigger biceps, you need to perform exercises that work the biceps. This could be an isolated bicep exercise, such as a bicep curl, or a compound movement that uses the biceps, such as a pullup.

Compound and isolation movements can be equally effective at leading to muscle hypertrophy in terms of the best exercise type for muscle building.

Nevertheless, your training should include compound and isolation movements for the best long-term fitness results.

Compound movements like a barbell back squat effectively stimulate multiple large muscle groups in a single exercise and provide more functional movement for real-life activities. This leads to both more efficient workouts and more practical muscle strength.

Isolation movements are an excellent way to target specific muscles, and beginners may initially find them safer and easier to learn than compound movements.

Additionally, isolation movements are typically easier to perform when you’re fatigued, as you’re not stabilizing your entire body. This may allow you a few extra targeted sets at the end of a workout when you’re otherwise too exhausted to do another compound exercise.

4. Structure your workout to avoid overtraining

A good rule of thumb is to perform 3 sets of 3–5 compound movements, followed by 3 sets of 1–2 isolation movements per workout.

Generally, you do your heaviest sets using compound movements and perform higher repetition ranges on your isolation movements.

Assuming you’re performing 3 working sets per exercise, limit your total combined compound and isolation movement exercises to 5–7 movements per workout.

This allows you to benefit from each type of exercise while maximizing the overall muscle-building potential of your training program and avoiding any symptoms of overtraining.

How fast can you gain muscle?

Gaining muscle isn’t always easy — and it certainly doesn’t happen quickly.

Gaining serious muscle takes many months and years of weight training and proper eating. Muscle gain rates vary by individual, even when following the same program.

Overall, with good nutrition and consistent training, 2020 research has found that 0.5–2 pounds (0.25–0.9 kg) of muscle growth per month is a good benchmark for maximal potential muscle growth in adult men.

While this may seem like a small amount, the results can be dramatic over time. With just a few years of consistent training, you can gain 20–40 pounds (9–18 kg) of muscle, which would be a dramatic physique change for virtually anyone beginning a resistance training program.

The takeaway

Gaining muscle requires a commitment to both resistance training and following an appropriate diet.

Workout programs for building muscle should primarily rely on compound and isolation movements with weights but adjust the specific exercises, sets, and repetitions to ensure consistent, long-term gains in both muscle size and strength.

Proper nutrition involves sufficient protein, fat, and carbohydrate calorie intake that exceeds daily energy expenditure enough to build muscle but not so drastically as to cause excess fat gain.

Large increases in muscle mass take months to years of consistent training but are possible for most individuals.

Overall, to reach your muscle-building goals, you must lift hard, eat right, and stay consistent.

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

Sports Injuries When Impacted by Cold Weather

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Article featured on Towson Orthopaedic Associates

Understanding Winter’s Influence on Pain and Injury

Winter sports enthusiasts often face a unique set of challenges when it comes to injuries. Not only do they have to contend with the usual risks associated with physical activity, but they also have to navigate the additional hazards posed by cold weather. It is not uncommon for athletes to experience increased pain and discomfort in the winter months, and understanding why this happens is crucial for injury prevention and management.

Winter sports injuries encompass a wide range of conditions, including sprains, strains, fractures, and dislocations. The cold weather itself does not directly cause these injuries, but it can exacerbate the symptoms and make the pain more intense.

In this article, we will explore the effects of cold weather on sports injuries and shed light on why injuries may hurt worse during the winter.

Why Do Sports Injuries Hurt More in the Winter?

  1. Reduced blood flow: Cold weather causes our blood vessels to constrict, reducing blood flow to the injured area. This decreased circulation can slow down the healing process and prolong the recovery time. Additionally, the lack of ideal blood flow can result in more prolonged inflammation and swelling, which can further contribute to the pain experienced during winter injuries.
  2. Stiffened muscles and joints: Cold temperatures can cause our muscles, tendons, and ligaments to become stiffer and less flexible. This reduced flexibility can make movements more challenging and put additional strain on injured areas. As a result, the pain experienced from an injury can be heightened during the winter months.
  3. Increased sensitivity to pain: One of the main reasons injuries hurt worse in the winter is the effect of cold temperatures on our nerves. When the temperature drops, our nerve endings become more sensitive, making us more susceptible to pain. This increased sensitivity can amplify the pain signals sent to our brain, making injuries feel more intense than they would in warmer weather.
  4. Delayed healing: Cold weather can slow down the healing process. The body’s natural healing mechanisms may be compromised due to reduced blood flow and decreased metabolic activity, leading to longer recovery times and prolonged pain.

Winter Sports Injury Prevention and Management

To mitigate the effects of cold weather on sports injuries, athletes should take certain precautions:

  1. Warm-up thoroughly: Prior to engaging in any winter sports activity, it is crucial to warm up adequately. This helps increase blood flow, loosen muscles, and improve joint flexibility, reducing the risk of injury and minimizing pain.
  2. Dress appropriately: Wearing proper clothing and protective gear is essential for preventing injuries and minimizing the impact of cold weather. Layering up, wearing moisture-wicking fabrics, and using appropriate footwear can help maintain body temperature and reduce the risk of injury.
  3. Stay hydrated: Dehydration can occur even in cold weather, which can negatively impact muscle function and increase the risk of injury. It is important to drink plenty of fluids before, during, and after physical activity to stay properly hydrated.
  4. Seek medical attention: If an injury occurs during winter sports, it is crucial to seek medical attention promptly. A healthcare professional can provide an accurate diagnosis, recommend appropriate treatment, and offer guidance on managing pain and promoting healing.

In conclusion, cold weather can have a significant impact on sports injuries, making pain worse and prolonging recovery times. Understanding the effects of cold weather on the body and taking necessary precautions can help athletes prevent injuries and manage pain effectively. By staying warm, properly preparing the body, and seeking medical attention when needed, winter sports enthusiasts can enjoy their activities while minimizing the risks associated with cold weather.

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

Top 10 Tips for Preventing & Treating Ankle Sprains

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Article featured on Martin Foot and Ankle

Did you know that most ankle sprains account for nearly 15% to 17% of all sports injuries? These common injuries can affect anyone, from athletes to those simply enjoying an active lifestyle. Recognizing their prevalence is vital for promoting effective prevention and treatment strategies.

Now, let’s explore the importance of effectively preventing and treating ankle sprains.

Understanding Ankle Sprains

A sprained ankle is an injury that occurs when the ligaments supporting the ankle joint are stretched beyond their limits or torn, resulting in pain, swelling, and limited mobility. This injury often happens during activities that involve sudden changes in direction, making the ankle joint prone to instability. Sports like basketball, soccer, and running frequently contribute to this risk due to their quick movements.

Additionally, wearing improper footwear without adequate support, navigating uneven surfaces, and encountering obstacles can increase the likelihood of a sprained ankle. Factors such as past ankle injuries, insufficient strength or flexibility, and inadequate training or warm-up routines also elevate the risk of sprains. Understanding these factors is essential for both preventing sprained ankles and ensuring effective recovery.

Tip 1: Strengthening Exercises

Strengthening the muscles around the ankle is crucial for preventing chronic ankle sprains and improving stability. Strong muscles support ankle ligaments, which reduces the risk of injury during sudden movements. A well-conditioned ankle can absorb impacts better and adapt to various terrains, making it essential for athletes and active individuals.
Here are some effective exercises to strengthen your ankles:

  • Calf Raises: Stand with your feet shoulder-width apart and raise your heels off the ground, then lower them back down.
  • Ankle Alphabet: Sit and lift one foot, tracing the alphabet in the air with your big toe to enhance flexibility.
  • Resistance Band Exercises: Use a band for movements like pulling the foot upward, pointing the toes, and rotating the sole inward and outward.
  • Single-Leg Balance: Stand on one leg and maintain your balance, gradually increasing the duration as you improve.

Incorporating these exercises into your routine can enhance ankle strength and stability, reduce the risk of sprains, and promote joint health.

Tip 2: Proper Footwear

Wearing the right shoes is crucial for preventing severe ankle sprains and maintaining foot health. Proper footwear provides essential support, cushioning, and stability during physical activities. Here are some helpful tips for choosing the right shoes:

  • Activity-Specific: Select shoes tailored to your activity. For instance, running shoes are ideal for forward motion, while cross-training shoes offer support for side-to-side movements.
  • Proper Fit: Make sure the shoes fit well with sufficient room in the toe box. It’s best to try them on at the end of the day when your feet are slightly swollen for the most accurate fit.
  • Support: Seek shoes that offer good arch support and stability, especially if you have flat feet or high arches.
  • Cushioning: Opt for shoes with ample cushioning to absorb shock, particularly during high-impact activities.
  • Replace Worn Shoes: Regularly check for wear and tear, and replace your shoes when necessary to ensure ongoing support and cushioning.

By choosing the right footwear, you can enhance your performance, reduce the risk of injuries like severe ankle sprains, and enjoy your favorite activities with confidence.

Tip 3: Warm-ups and Stretching

Warming up and stretching are essential for preventing acute ankle sprains and promoting overall joint health. A good warm-up enhances blood circulation and muscle elasticity, while targeted ankle stretches improve flexibility and strengthen the surrounding tendons and ligaments. Here are some effective ankle stretches to include in your routine:

  • Heel-to-Toe Rock: Stand with your feet hip-width apart, rock back on your heels, then forward onto your toes. Repeat 10-15 times.
  • Ankle Circles: Lift one foot and rotate your ankle 10 times clockwise and 10 times counterclockwise to boost mobility.
  • Calf Stretch: Face a wall, step one foot back while keeping it straight, and bend the front knee. Hold for 20-30 seconds to stretch your calf muscles.
  • Supine Foot Flexes: Lie on your back, pull one knee to your chest, flex your foot, and alternate pointing your toes away and back. Repeat 10-15 times on each foot.

Incorporating these stretches into your routine can significantly reduce the risk of ankle sprains and help you perform your best in sports and exercise.

Tip 4: Use of Ankle Braces

Ankle braces are crucial for individuals currently experiencing pain, particularly those with a history of ankle fractures or engaged in high-risk activities. They offer support and stability, protect the ankle, reduce pain and swelling, and promote healing by restricting excessive movement.

It’s recommended to wear ankle braces during activities such as running on uneven surfaces or playing sports like basketball and soccer, as well as during warm-ups to improve stability. Here are some tips for effective use:

  • Correct Fit: Ensure the brace is snug but not too tight to avoid restricting blood flow.
  • Proper Application: Always adhere to the manufacturer’s instructions for the correct positioning and adjustments.
  • Monitor Comfort: Make sure you feel comfortable; any discomfort could mean the brace is too tight.
  • Gradual Weaning: If recovering from an injury, begin with the brace and slowly reduce its use as your strength improves.

Tip 5: Be Mindful of Terrain

Being aware of your surroundings is crucial for preventing injuries, particularly chronic ankle sprains. Different terrains pose unique risks: rocky ground can lead to missteps, while wet surfaces can be slippery. To navigate uneven terrain safely, keep these tips in mind:

  • Foot Placement: Always look ahead and place your foot on stable ground before shifting your weight.
  • Maintain Balance: Keep your center of gravity low by slightly bending your knees and engaging your core.
  • Proper Footwear: Choose shoes with excellent traction and ankle support.
  • Take Smaller Steps: Opt for shorter, deliberate steps to improve your balance.
  • Stay Focused: Keep your attention on the ground ahead to avoid distractions.

By being mindful of the terrain and applying these techniques, you can lower your risk of chronic ankle sprains and enjoy outdoor activities with more confidence.

Tip 6: Ice and Elevation Post-Injury

Prompt and effective management of a lateral ankle sprain is essential for reducing pain and accelerating recovery. Utilize the R.I.C.E. method: Rest, Ice, Compression, and Elevation.

  • Icing: For the first 48 hours, apply ice or a cold pack wrapped in a cloth to the ankle for 15-20 minutes every 1-2 hours to minimize swelling and numb pain. Be sure to avoid direct contact with the skin to prevent ice burns.
  • Elevation: Keep the injured ankle elevated above heart level to reduce swelling and enhance blood flow. Use pillows or cushions for support while resting, and ice it if possible. Elevating the ankle as much as possible in the initial days will promote recovery.

By adhering to these steps, you can effectively manage a lateral ankle sprain and prepare for rehabilitation.

Tip 7: Seek Professional Help

A professional evaluation helps determine the injury’s extent, often using X-rays or MRIs to identify any underlying issues like fractures or ligament damage. They can also create a personalized rehabilitation program with suitable exercises and therapies.

Remember, seeking medical advice is not a sign of weakness. The sooner you consult a professional, the better your chances of a full recovery and returning to your activities. Don’t hesitate to reach out for help—it’s an important step toward regaining confidence in your movements and ensuring your long-term well-being.

Tip 8: Gradual Return to Activity

Allowing adequate recovery time is crucial for healing a severe sprain and preventing reinjury. Rushing back into physical activity can worsen the injury and extend the recovery period. Here are some tips for a safe return to your activities:

  • Listen to Your Body: Pay close attention to your pain levels; if you feel discomfort, it’s a sign that you may need more rest.
  • Start Slowly: Begin with low-impact activities like walking or swimming to ease back into movement without putting too much strain on your ankle.
  • Progress Gradually: Once you feel ready, slowly increase the intensity and duration of your workouts.
  • Incorporate Strengthening Exercises: Focus on exercises that enhance ankle strength and stability before jumping back into high-impact activities.
  • Consult a Professional: If you’re uncertain about when to return or which exercises are appropriate, seek advice from a healthcare provider or physical therapist.

By prioritizing recovery and following these guidelines, you’ll support your ankle’s healing process and minimize the risk of future injuries.

Tip 9: Maintain a Healthy Weight

Weight management plays a significant role in ankle health, as excess body weight can increase the stress placed on the joints and surrounding ligaments, raising the likelihood of injuries such as sprains. Maintaining a healthy weight helps to alleviate this strain, promoting overall joint health and reducing the risk of discomfort. Here are some practical tips for effective weight management:

  • Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins to support a healthy weight. Avoid excessive sugar and processed foods.
  • Regular Exercise: Incorporate a mix of cardiovascular, strength, and flexibility exercises into your routine to burn calories and build muscle, which can support joint stability.
  • Stay Hydrated: Drinking adequate water helps regulate metabolism and can prevent overeating, as thirst is sometimes mistaken for hunger.
  • Mindful Eating: Pay attention to portion sizes and eat slowly to better recognise hunger and fullness cues.
  • Set Realistic Goals: Aim for gradual changes rather than drastic weight loss, promoting sustainable habits that benefit your overall health.

By managing your weight effectively, you can reduce undue stress on your ankles and lower the risk of injuries during physical activity.

Tip 10: Know Your Body’s Limits

Listening to your body is one of the most important practices for preventing injuries during physical activities. Our bodies often give subtle signals when they’re under strain or nearing their limits. Recognizing these cues is essential for effective self-care and injury prevention.

Signs You Need to Rest:

  • Persistent Pain: If you experience ongoing pain, especially sharp or severe discomfort in your ankles or joints, this is a clear signal that your body is asking for a break. Ignoring pain can worsen injuries, including issues with the lateral ankle ligaments, and lead to long-term damage.
  • Swelling or Inflammation: Noticeable swelling around your ankle or joints may indicate overuse or stress. This is a sign to stop the activity and allow your body to recover.
  • Fatigue: Unusual fatigue or a lack of energy during activities might mean it’s time to take a break. Fatigue can impair coordination and increase the risk of accidents.
  • Decreased Performance: A marked decline in your performance, such as slower reaction times or difficulty maintaining balance, often indicates that your body requires rest and recovery.

By listening to these signals and possibly incorporating physical therapy, you can make informed choices about when to take a step back or modify your activities, ultimately helping to protect your ankle health and enhance your overall well-being.

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

Prehabilitation: What is it and How Can it Help?

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Article featured on Orthopedic Specialty Institute

Orthopedic surgeries, such as joint replacements, ligament repairs, and spinal procedures, are often necessary to alleviate pain and improve quality of life. While the focus typically lies on post-operative rehabilitation, a growing trend in the medical field is emphasizing the importance of “prehabilitation” or “prehab”– a proactive approach to preparing patients for surgery. Prehabilitation includes targeted exercises, lifestyle adjustments, and psychological support aimed at improving a patient’s physical and mental condition before they have surgery.

Let’s explore what prehab is and how it can significantly impact the outcome of orthopedic surgeries.

Understanding Prehabilitation (aka Prehab)

Prehabilitation, often referred to as “prehab,” is a series of recommendations designed to improve a patient’s physical fitness and overall health prior to a surgical procedure. It recognizes that a patient’s baseline health can influence their ability to tolerate surgery and recover successfully. By improving a patient’s physical condition, prehabilitation aims to minimize complications, expedite recovery, and enhance the overall surgical experience.

Common Benefits of Prehabilitation

Better Surgical Outcome

Engaging in prehabilitation exercises can improve muscle strength, joint mobility, and cardiovascular fitness. These factors contribute to better surgical outcomes, shorter hospital stays, and reduced risk of post-operative complications.

Faster Recovery

Prehabilitation primes the body for the stress of surgery, making the recovery process smoother and faster. Stronger muscles and improved cardiovascular fitness can aid in early mobility and reduced reliance on pain medication.

Reduced Complications

Patients who undergo prehabilitation are better equipped to handle the physiological stress of surgery. This can lead to a decreased risk of infections, blood clots, and other complications.

Psychological Well-being

Prehabilitation can also help address the mental aspect of surgery. It helps patients feel more in control and confident about their upcoming procedure, reducing anxiety and improving overall mental health.

What Prehab Can Often Include

Exercise

Prehabilitation involves tailored exercise routines that target the muscles around the surgical area. Strengthening these muscles can enhance joint stability and support post-surgery rehabilitation. It’s not too intensive; after all, you’re about to go into surgery and don’t want to risk additional injury.

Nutritional Guidance

Proper nutrition is crucial for tissue healing and immune system support. Prehabilitation may include dietary recommendations to optimize nutrient intake.

Lifestyle Modifications

Stopping smoking, drinkng alcohol in moderation, and weight management are often addressed during prehabilitation. These changes promote better healing and reduce the risk of complications.

Pain Management Education

Patients are educated about post-operative pain management techniques, setting realistic expectations for pain and discomfort.

Breathing and Relaxation Techniques

Breathing techniques might seem superfluous, but breathing can be one of the best ways to help calm yourself down post-surgery. Learning deep breathing and relaxation techniques can alleviate anxiety and help patients manage pain post-surgery.

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

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