Common Signs of Overtraining

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Article featured on Mayo Clinic Health System

We’re surrounded by warning signs on roads, at work, and on packaging and equipment. Your body sends warning signs too. As your race date nears, it’s tempting to pull out all the stops in your training. That makes this a prime time to watch for warning signs of overtraining.

Overtraining or overuse injuries are any muscle or joint injuries, such as tendinitis or a stress fracture, that result from repetitive trauma. Overuse injuries typically occur because of training or technique errors.

Runners are tenacious athletes. When you dramatically increase your training intensity, don’t ignore your body’s warning signs. Pulling back and slowing down may be tough. While some overtraining issues can be resolved with simple rest, others may evolve into more significant problems.

How overtraining and overuse injuries occur

Going too fast, exercising for too long or simply doing too much of one type of activity can strain your muscles and lead to an overuse injury. Improper technique also takes a toll on your body. For example, if you use poor form while running or doing strength training exercises, you may overload certain muscles and cause an overuse injury.

Thankfully, most overuse injuries are avoidable. Try these suggestions to prevent them:

  • Use proper form and gear.
    Whether you’re starting a new activity or have been playing a sport for a long time, taking lessons can help ensure you’re using the correct technique. Talk with an expert about proper form, equipment and gear fit to help ensure success.
  • Pace yourself.
    Rely on your training program, which should be spreading your aerobic activity throughout the week. Take time to warm up before physical activity and cool down afterward.
  • Gradually increase your activity level.
    When changing the intensity or duration of physical activity, do so gradually. Try not to increase anything by more than about 10% per week. Your body needs time to adapt to the new stress.
  • Mix up your routine.
    Instead of focusing on one type of exercise, build variety into your training program. Doing a variety of low-impact activities prevents overuse injuries by allowing your body to use different muscle groups.

Overtraining signs and what to do

It can be hard to know when you’re pushing through your training for continuous improvement and when you’re moving into overtraining. Focusing on your diet, hydration and sleep can help you figure out what your body is telling you. If you don’t recover after two to three days of little or no activity, it may be time to look further.

Your feet and legs take a pounding as you run mile after mile, so watch for these issues:

  • Callous blistering and broken toenails are common overtraining problems.
  • Early morning pain on the sole of your foot can be a sign of plantar fasciitis.
  • Tendinitis can leave you with pain in the back of your ankle or in the front of your shins, also called shin splints.

These typically can be treated with rest and medication to relieve pain and inflammation. Slow down your training. Return to the level you were at before the problem or consider cross-training with low- or no-impact exercise, such as a stationary bike, elliptical or swimming. Take an extra day off. These symptoms can be short-term if you treat them early and appropriately.

If pain continues despite rest or gets worse, it could indicate a bone issue, which potentially is serious. Stress reactions or stress fractures are common in the mid-foot, mid-shin or, most concerning, high up in your leg by your hip. Pain that doesn’t go away is a symptom, so consult your health care team.

What to do if you suspect an overuse injury

Tell your health care team if you’ve recently changed your workout technique, intensity, duration, frequency or types of exercises. Identifying the cause of your overuse injury will help you correct the problem and avoid repeating it. You can seek further guidance by talking with specialists, such as sports medicine physicians, athletic trainers and physical therapists.

Once your injury has healed, ask your health care team to check that you’ve completely regained strength, motion, flexibility and balance before beginning the activity again. Pay special attention to proper technique to avoid future injuries.

Staying strong

Don’t allow an overuse injury to prevent you from being physically active. By working with your health care team, listening to your body and pacing yourself, you can avoid this common setback and safely increase your activity level.

Knowing you worked hard to prepare will add to your feeling of accomplishment on race day, but don’t overdo it. You’re almost there. Take care of yourself so you can keep going strong all the way to the finish line.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

What Vitamin D Does for Bone Health

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Article featured on OrthoInfo

Vitamin D is necessary for strong, healthy bones and muscles.

  • Without Vitamin D, our bodies can absorb only 10 to 15% of the calcium we consume.
  • Children who lack Vitamin D develop a condition called rickets, which causes bone weakness, bowed legs, and other skeletal deformities.

Today, doctors are seeing an increase in the number of children with rickets and Vitamin D deficiency. This article focuses on the reasons for the increase and what parents can do to improve their children’s bone health — as well as their own.

What Is Vitamin D All About?

Vitamin D is really not a vitamin. Vitamins are special nutrients that the body needs but cannot make, so they must be obtained from what we eat or by supplements. Because our bodies can make Vitamin D in our skin when the skin is exposed to sunlight, Vitamin D is considered a hormone.

How did we learn about Vitamin D and its importance?

When people stopped working in the fields and started spending most of their days in factories or schools, rickets began to be a problem — in fact, it was commonly seen during winter months in areas with heavy smog blocking the sun, and especially in northern locations far from the equator.

Around 1920, people noticed that children who took cod liver oil rarely got rickets. This led to the discovery of Vitamin D and the beginning of Vitamin D supplementation of the diet.

Why is there a new focus on Vitamin D today?

Recent research has stressed the importance of Vitamin D, not just for good bone health, but also for:

  • Brain development
  • Improving immunity
  • Possibly preventing chronic disease when we are older.

It has been linked to:

  • Brain and heart health
  • Obesity
  • Mood
  • Autoimmune and immunologic disorders
  • Infections, like the flu and COVID-19

Yet, many children today are not getting enough Vitamin D. There are several reasons for this, including the fact that very few foods contain substantial levels of Vitamin D. Even the healthiest of diets will probably not provide a child with adequate Vitamin D, especially as kids get bigger. As a result, current recommendations are for children to take a daily Vitamin D supplement.

Changes in lifestyle have also played a part. Several aspects of modern-day childhood impact Vitamin D intake:

  • Children today spend hours in front of a computer or on phones or tablets, rather than playing outdoors. It is well documented that fitness levels among children are on the decline and obesity levels are rising.
    • Children should be getting at least 35 to 60 minutes of moderate physical activity every day to build healthy bodies and bones.
  • Many popular sports, such as basketball, volleyball, and gymnastics, are played indoors.
  • Milk intake by children has steadily decreased.
  • When playing outside, children often wear sunscreen to block harmful ultraviolet (UV) rays. However, sunscreen also blocks the body’s ability to make Vitamin D from the sun. (Note: The American Academy of Dermatology cautions against overexposure to UV radiation from the sun or from indoor tanning beds, which can lead to the development of skin cancer.)

If a healthy diet and playing outside will not provide children with enough Vitamin D, how do we make sure they get it?

The best way for today’s children to safely get the Vitamin D their bodies need is to take Vitamin D supplements.

What Are Food Sources of Vitamin D?

Not many foods naturally contain Vitamin D — it is found in substantial levels only in certain fish:

  • Farmed rainbow trout contains 645 IU per 3-ounce serving.
  • Sockeye salmon contains 570 IU per 3-ounce serving.

Some foods have Vitamin D added to them (fortification). For example:

  • Milk is fortified, but an 8-ounce glass of any cow’s milk (skim, 2%, whole) or other non-dairy fortified milk provides only 100 IU of Vitamin D.
  • Some other foods, like breakfast cereal, are fortified, but at even lower levels.
  • Eggs and liver can also have small amounts of Vitamin D.

Other dairy products — such as yogurt and cheese — are typically not fortified with Vitamin D.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Common Work-Related Injuries

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Article featured on Advanced Orthopedic Associates

As a working professional, you spend significant time performing various tasks and responsibilities at your workplace. While performing these tasks, it’s common to experience pain and discomfort, but some of these pains can become chronic and debilitating if left untreated. This blog post will discuss the most common work-related injuries and the steps you can take to prevent them.

What are Common Injuries that Happen at Work?

Several types of injuries can occur at the workplace, including repetitive strain injuries, slips, trips and falls, musculoskeletal injuries, and more. Some of the most common work-related injuries include back pain, carpal tunnel syndrome, tennis elbow, and trigger finger. Repetitive movements, heavy lifting, prolonged sitting, and awkward postures can cause these injuries.

Treating Workplace Injuries

Treating workplace injuries requires a multifaceted approach that addresses the root cause of the problem, as well as the symptoms. Depending on the type and severity of the injury, the following treatments may be recommended:

  1. Pain medication: Over-the-counter pain relievers such as ibuprofen or acetaminophen can help reduce pain and swelling. In some cases, prescription pain medication may be necessary.
  2. Physical therapy: Physical therapy can help improve mobility, reduce pain, and prevent further injury. Physical therapists use massage, stretching, and exercises to help heal and strengthen the affected area.
  3. Massage therapy: Massage therapy can help relieve pain and stiffness caused by workplace injuries. Massage therapists use deep tissue massage and trigger point therapy to relieve muscle tension and improve circulation.
  4. Surgery: In some cases, surgery may be necessary to repair damaged tissues or relieve pressure on nerves.

How to Prevent Work-Related Injuries

Preventing workplace injuries starts with understanding the risks and taking steps to minimize them. Here are some tips to help you prevent work-related injuries:

  1. Exercise regularly to maintain strength and flexibility
  2. Use proper posture and ergonomic equipment, such as a chair with lumbar support
  3. Take breaks regularly to stretch and move around
  4. Use proper lifting techniques
  5. Avoid prolonged sitting or standing

Importance of Proper Workplace Ergonomics

Proper workplace ergonomics can play a critical role in reducing the risk of workplace injuries. Ergonomic equipment, such as adjustable chairs, desks, and keyboards, can help reduce strain on the body and prevent damage caused by awkward postures. You can create a safer and more comfortable work environment by implementing ergonomic practices.

The Role of Employers in Preventing Workplace Injuries

Employers are legally obligated to provide their employees with a safe and healthy work environment. This includes conducting regular safety assessments, providing proper training, and investing in ergonomic equipment. By taking a proactive approach to workplace safety, employers can help prevent injuries and reduce the impact of work-related illnesses on their employees and the company as a whole.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

What You Need to Know About Runner’s Knee

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Article featured on WebMD

Runner‘s knee isn’t just for runners, and it’s not one particular injury. It’s a broad term that describes kneecap pain that can result from many different problems. You might hear a doctor call it patellofemoral pain syndrome.

Runner’s knee causes pain at the front of the knee, around the kneecap (also called the patella). It‘s common in people who run, jump, or play sports that put a lot of stress on the knees. Some people also call it jumper‘s knee.

But it can also happen to people who don’t play sports. Your kneecap can get out of line, causing it to move incorrectly in its groove on your thighbone (the femur). This can wear down the cartilage, a smooth, slippery layer that helps your bones glide easily against each other. That can cause pain.

You might feel a dull ache in your kneecap. It may hurt when you climb stairs, jump, squat, or after you sit for a long time. Some people also notice popping or crackling sounds when they stand up or go upstairs.

Here are some common triggers for runner’s knee:

Overuse. Bending your knees again and again or doing lots of high-stress exercises, such as lunges and plyometrics (training that uses the way your muscles lengthen and shorten to boost their power), can irritate tissues in and around your kneecap.A direct hit to the knee. Falling or bumping your knee can cause runner’s knee.Your bones aren’t aligned correctly (malalignment of the kneecap). If any of the bones from your hips to your ankles are out of their correct position, including the kneecap, that can put too much pressure on certain spots. Then, your kneecap can slip out of place and cause pain.

Problems with your feet that affect how you move. One such issue is called hypermobile feet, where the joints in and around your feet move more than they should. Other problems, such as flat feet or feet that roll inward when you walk, can also lead to knee pain.

Weak or unbalanced thigh muscles. The quadriceps, the big muscles in the front of your thigh, keep your kneecap in place when you bend or stretch the joint. If they‘re weak or tight, your kneecap may not stay in the right spot.Chondromalacia patella. This condition happens when the cartilage under your kneecap breaks down. When your kneecap doesn‘t glide smoothly, it can cause pain in the front of your knee.

Runner‘s knee can show up during or after physical activity and may get worse with certain movements. You might notice:

  • Pain at the front of the knee, especially around or under the kneecap
  • Tenderness along the inner edge of the kneecap
  • Swelling that appears after exercise
  • Stiffness or pain when walking up or down hills, or after sitting for a long time
  • Clicking, popping, or cracking sounds when you move your knee

To effectively treat your knee pain, your doctor needs to find out what caused it. They‘ll look at your knee, ask about your symptoms, and talk to you about your health history.

Your doctor may ask if the pain feels sharp or dull, and what makes it worse. They might press on your knee and watch how it moves when you walk, squat, or jump. This helps them check how well your knee moves, how strong it is, and where it hurts. They‘ll also look at how your knee lines up with the rest of your leg.

Sometimes, a physical exam is enough to tell if you have runner’s knee. If not, your doctor might order tests such as an X-ray or an MRI. In some cases, they may also use an ultrasound. They will try to rule out other problems, such as osteoarthritis (OA) or an unstable joint, that could be causing your knee pain.

For most people, runner’s knee gets better on its own with time, rest, and self-care. To help relieve your pain and speed recovery, you can:

Rest your knee. As much as possible, try to avoid things that make it hurt worse, such as running, squatting, lunging, or sitting and standing for long periods of time.

Ice your knee. This will help ease pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain goes away.Wrap your knee. Use an elastic bandage, patellar straps, or sleeves to give it extra support.

Elevate your leg. Use a pillow to raise it when you sit or lie down.Take an over-the-counter anti-inflammatory medicine, such as ibuprofen or naproxen. These nonsteroidal anti-inflammatory drugs (NSAIDs) help with pain and swelling. But they can have side effects, such as a higher risk of bleeding and ulcers. Use as directed on the label, unless your doctor says otherwise.Do stretching and strengthening exercises. These are especially important for your quadriceps muscles. Your doctor can recommend a physical therapist to teach you what to do.

Try arch supports or orthotics for your shoes. They may help with the position of your feet. You can buy them at the store or get them custom-made.

If these techniques don’t help with your knee pain, ask your doctor if you need to see a specialist, such as an orthopedic surgeon. It‘s rare, but you could need surgery for a severe case of runner’s knee. An orthopedic surgeon can remove or replace damaged cartilage. In extreme cases, they can fix the position of your kneecap to spread stress more evenly across the joint.Knee braces for runner’s kneeA knee brace gives your knee support and keeps it stable to prevent extra movement or added stress. Some people use them for runner’s knee. But research on their effectiveness has had mixed results.

There are several different types of knee braces. Some that you might use for runner’s knee include:

  • Knee sleeves, which give you compression and a feeling of stability
  • Patellar tracking orthoses, which have straps to help keep your kneecap from moving out of line. Some also have hinges on the sides for extra stability.
  • Patellar straps, simple bands that use pressure to reduce strain on the tendon between your kneecap and shinbone

Knee braces are generally safe, but they can sometimes cause minor issues, such as skin irritation. A brace might not ease your symptoms or prevent injury. Talk to your doctor about what to expect and ask if other treatments might help.

People heal at their own pace. Your recovery time depends on your body and how serious your injury is.

While you get better, you need to take it easy on your knee. That doesn’t mean you have to stop all exercise. Just try activities that won’t strain your joints. For example, if you usually jog, try swimming instead.Whatever you do, don’t rush things. Resuming workouts too soon can cause more damage to your knee. Wait to return to your regular physical activities until:

  • You can fully bend and straighten your knee without pain.
  • You feel no pain in your knee when you walk, jog, sprint, or jump.
  • Your affected knee is as strong as your healthy knee.

You can’t always avoid runner’s knee, but you can lower your chances of getting it. Small changes in how you move or what you wear can help protect your knees:

  • Keep your thigh muscles strong and flexible with regular exercise.
  • Use shoe inserts if you have foot problems that may lead to runner’s knee.
  • Make sure your shoes have enough support.
  • Try not to run on hard surfaces, such as concrete.
  • Stay in shape and maintain a weight that’s healthy for you.
  • Warm up before you work out.
  • Don’t make sudden workout changes, such as adding squats or lunges. Add intense moves slowly.
  • Ask your doctor if you should see a physical therapist.
  • If your doctor or physical therapist suggests it, try a knee brace when you work out.
  • Wear quality running shoes.
  • Get a new pair of running shoes once yours lose their shape or the sole becomes worn or uneven.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

5 Ways for Protecting Your Joints as You Age

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Article featured on Orthopaedics of Atlanta and Aesthetic Institute

Every living thing changes as it ages, and the human body is the perfect example. Hair color fades, skin thins and wrinkles, and joints lose lubrication and become arthritic.

Amazing technological advances have made it possible to combat the effects of aging and even reverse it in some cases, but when it comes to your joints, you have the power to prevent the need for medical intervention.

To that end, here are five things you can do now to keep your joints in top shape as you age.

1. Take hydration seriously

More and more people are becoming aware of the importance of hydration and carry a water bottle with them wherever they go, but some still haven’t gotten the message. Did you know that you can live without food for weeks, but you can’t go without water for more than three days?

Children and older adults are at higher risk for dehydration, and it affects multiple body functions, including joints. The cartilage in your joints is 80% water, so when you neglect your water intake, you deplete these tissues, which can lead to joint pain and osteoarthritis.

2. Stop smoking

Smoking is bad for so many reasons, with heart disease and lung cancer at the top of the list. But smoking can also affect your joints.

Nicotine increases inflammation throughout your body, and inflammation means pain. What’s more, smoking constricts your blood vessels, which means your circulatory system can’t work as efficiently at transporting oxygen, and your healing processes become sluggish.

So if you have any joint damage already, smoking may hinder your ability to recover.

3. Don’t skip warmups

In the interest of saving time, you may be tempted to skip the warmup portion of your workout. But if you jump into exercise too quickly, you put yourself at risk for an injury now and joint problems later.

By stretching and moving your muscles before you launch into a full workout, you can prep your joints for what’s to come.

We’re not talking about the old-school stretches where you hold a position for a few seconds. The best way to get your joints ready for action is dynamic stretching, which mimics the types of movements you plan to do in your workout, whether it’s golf, tennis, weightlifting, or running.

Whatever activity you choose, there’s a dynamic stretch to get you ready for it.

4. Lose weight

You knew this would make the list. Being overweight or obese increases your risk for just about every health problem, including panful joints. In addition to contributing to inflammation all over your body, making any or all of your joints hurt, extra weight specifically affects your knee joints.

For every pound you’re overweight, you add an extra 4 pounds of pressure on your knees every time you stand, walk, or run. Four pounds may not seem like a lot, but if you’re 30 pounds beyond your ideal BMI, for example, your knees are bearing an extra 120 pound of pressure.

5. Listen to your joints

Aches and pains happen. When you give it your all in a pickup game of basketball, you help a friend move, or you spend the day kneeling in the garden, you can expect to have sore muscles the next day. But joint pain is different. Joint pain differs from muscle pain in that it causes:

  • Stiffness
  • Redness
  • Warmth
  • Weakness
  • Locking

It’s important to literally listen to your joints, as some conditions can even cause audible symptoms like clicking or popping.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

What is a Healthy Spine?

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Article featured on National Spine Health Foundation

What exactly is a healthy spine? How does spine anatomy play into it? The first step in maintaining a healthy spine is understanding what a healthy spine is. Some of the qualities of a healthy, youthful spine are that it:

  • Is pain-free
  • Moves well
  • Is supple
  • Is strong
  • Allows us to do the things we want to do

A back or spine that is damaged, injured, arthritic, or just wearing out loses these qualities. A back may become painful, stiff, and the bones may become weak and have osteoporosis. Muscles and ligaments may not support strength, therefore not allowing motion.

Treatments & Interventions for a Healthy Spine

The goals of treatment, including non-operative treatments of exercise, therapy, medicines and nutritional supplementation, as well as interventions, including injections, stem cells, platelet-rich plasma, or even surgery, are designed to restore the spine’s function more closely to that of a healthy spine. Minimally invasive surgical techniques, as well as motion sparing techniques, can help maintain or restore some of the qualities of a youthful spine.

Someone who has an intervertebral disc that is wearing out and is painful, degenerated, or otherwise no longer functioning well may be a candidate for an artificial disc. The goal of an artificial disc is to maintain and potentially restore some motion in the spine and is often used in order to avoid fusing that portion of the spine. Maintaining motion is good, as long as the motion is within the normal range and is overall stable. This motion may help prevent adjacent discs from wearing out faster than they normally would.

Many people are not candidates for artificial discs, though. What else can be done to avoid further degeneration?

The ability to use smaller incisions for surgery, or placing these incisions in a way that muscles or ligaments are not cut, but rather are lifted or separated along their normal tissue plains, can often help make the healing process faster, and without disrupting the normal alignment of the muscles and ligaments, the spine structures are kept in more of a normal alignment. This can also help improve the rate of healing and maintain the spine.

Examples of some minimally invasive surgeries include, MIS TLIF (minimally invasive surgical transoframinal lumbar interbody fusion), direct lateral interbody fusions, anterior lumbar interbody fusions, anterior cervical surgery, artificial discs in the cervical spine and lumbar spine, and using tubular retractors for muscle-splitting approaches.

Spine Anatomy: Five Components of a Healthy Spine

A healthy spine is a critical element in order to sustain a jubilant and satisfying lifestyle. Elements that categorize a healthy spine are strong vertebrae, flexible spinal ligaments, cushiony discs, strong back muscles, and healthy, moveable facet joints. The question is, how do we maintain these elements? To start, here are the five components in detail.

1. The bones of the spine are strong.

It is important to maintain good bone density to keep our bones strong and avoid osteopenia or osteoporosis. Bone density is maintained by diet and strength training combined, which in turn provides the robust vertebrae for the human body. Multiple studies have shown that people who lift weights and participate in resistance training have overall stronger bones. For example, tennis players often have stronger bones in their racquet arm compared to their non-racquet arm. Additionally, nutrition plays a big role in maintaining bone health.

Maintaining a good diet helps supply minerals (calcium, magnesium, etc.) as building blocks for our bones. Vitamins are also essential to bone health, particularly Vitamin D, which aids in the absorption of calcium. Lastly, avoiding excess carbonated beverages is also important to maintain bone health. The acid of carbonated beverages often needs to be buffered by the bicarbonate in bone, and bones can be sacrificed in order to help digest and maintain our body’s acid-based balance. Maintaining an overall active lifestyle and having good nutrition helps maintain bone strength.

2. The ligaments are strong and flexible.

Being physically active, including stretching and strengthening exercises, helps maintain ligament strength. A healthy dose of proteins, which are the building blocks for ligaments, need to be included in your diet. Isometric stretching, meaning holding a stretch for a period of time, is one of the best types of stretching techniques one could utilize. We need to move and have good nutrition to maintain ligament, as well as bone, health.

3. Discs are healthy, are cushiony, and support motion of the spine.

A unique feature of our intravertebral discs is that there is not a good blood supply to the disc. Most of the nutrition comes to the disc through diffusion, meaning that as we move our back and spine, the discs act like little pumps; as the discs move up and down, nutrition diffuses into the disc spaces. Activity is important to maintain disc health and since discs are made out of collagen, similar to the structures that ligaments are made out of, the same nutritional requirements are needed for discs as for ligaments.

4. Muscles are strong and they support the back.

Not only are muscles required to lift and move things, but having a strong core of muscles allows our weight to be shared with the spine to take pressure off of the spine. Just imagine sitting on a beach ball, bouncing on the beach ball, and the ball supports you because there is air inside of the ball. The outer portion of the ball holds in that air and supports you. The muscles of the core act like the outer part of the beach ball and can help support your body, taking some pressure off of the spine. It is important to maintain good core strength to help support the spine.

5. Facet joints are smooth, free of arthritis, and can support the spine.

The best thing we can do to help protect the facet joints is to maintain our motion and flexibility. We can also help protect the joints by maintaining strong muscles and a strong core.

Maintaining a Healthy Spine

Now that we have an understanding of characteristics of a healthy spine and back, here are five action items we can do to help maintain a youthful, flexible, and healthy spine. These include maintaining an active lifestyle, eating correctly, and avoiding things that can injure or hurt our spine.

Do your best to incorporate some of these ideas to maintain a pain-free and active lifestyle.

1. Be active.

Moving our body energizes many muscles and the movement supports a good blood supply to our ligaments, muscles, and discs. This blood supply is crucial because it carries the nutrients that our back needs. Movement also puts some stress on our bones to help protect the bones from osteoporosis. One of the worst things for your spine is sit for a long period of time. Sitting often puts your back in a bad posture, putting three to four times the normal pressure on the facet joints and the discs, causing them to wear out.

When you sit, there is not much motion to the discs; therefore, they have a poor blood supply. Sitting can lead to muscles losing their tone and strength, therefore becoming weaker and no longer being able to support the spine. To avoid this, I recommend standing up, changing posture, and doing a few deep knee bends every thirty minutes or so. This not only invigorates the body, but can help keep your spine mobile and youthful.

2. Lose excess weight.

The more you weigh, the more strain is on your spine. The muscles need to work harder to lift this weight. There is excess strain on the spine when the weight is poorly distributed and can put you into a bad posture. Additionally, when one weighs more, there is a tendency to be less active. When you are less active, you are not in as good of shape and there is less blood supply to the muscles, ligaments, bones, and discs. With time, the spine becomes less healthy overall. Lose weight and not only will you feel better, you will also take pressure off of your spine, helping maintain a youthful, strong back. Lastly, adipose tissue, or excess fat, is shown to secrete harmful inflammatory effects and chemical stressors that potentially aid in joint damage.

3. Eat well and consider taking supplements.

It is important to have an adequate amount of protein in your diet, but not excessive. Approximately 1 gram of protein for each kilogram of lean body weight is a good start for determining how much protein is appropriate. A rough guide for determining the correct amount of protein would be using the size of the palm of your hand to portion one serving of protein per meal. Some supplements that can be useful include omega-3 fatty acids, which many of us eating a western diet do not get enough of. One resource for this would be ocean-raised fish or fish oil supplements. Vitamin D and magnesium are also supplements to consider. The actual amount of supplements can be based upon lab tests that are obtained from your personal physician.

4. Do not smoke.

Smoking causes hosts of problems. You may notice that most smokers age more rapidly than their peers. This is because smoking affects the healing of collagen, which is found all over our bodies, including the part of the skin that causes wrinkles. The damage not only occurs within the skin, but also affects the ligaments and intervertebral discs, often causing premature aging. Smoking is also associated with osteoporosis, and, of course, increased risk of lung and heart disease. In general, the general recommendation is to not smoke.

5. Be careful when bending and reaching.

Learn to lift correctly. Squat down and lift with your legs. Do not bend forward and lift with your back. Particularly, do not twist to the side and lift, as this can significantly increase the pressure on your back. Store heavier objects at waist height so that you do not have to bend and twist to lift them. Do not put the heavy things on the ground, as you will have to bend forward and get into awkward positions to lift these objects.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Why Warming Up & Cooling Down is Good for Exercise

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Article featured on the American Heart Association

Warming up and cooling down are good for your exercise performance — you’ll do better, faster, stronger — and for your heart since the increased work on the heart ‘steps up’ with exercise

Stretching also makes many people feel better during and after exercise and decreases muscle pain and stiffnessin some people. When done properly, stretching activities increase flexibility.

So what’s the big deal?

A good warm-up before a workout widens your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for the best flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart.

Warming up before any workout or sport is critical for preventing injury and prepping your body.

Warming up, such as low-heart rate cardio, prepares the circulatory and respiratory system for the upcoming ‘age- and type-appropriate target heart rate’ exercising.

The cool-down is just as critical. It keeps the blood flowing throughout the body. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly.

Warm up

Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout. A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the activity.

Tips:

  • Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up.
  • Do whatever activity you plan on doing such as running, walking, or cycling at a slower pace (jog, walk slowly).
  • Use your entire body. For many people, walking on a treadmill and doing some modified bent-knee push-ups will suffice.

Cool down

Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are widened. This means if you stop too fast, you could feel sick or pass out. A cool-down after physical activity allows a gradual decrease at the end of the episode.

It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.

Tips:

  • Reduce your walking speed for 5–10 minutes to allow your heart rate to slow down.
  • Stretching:
    • Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for another set of stretching.
    • The stretch should be strong, but not painful.
    • Do not bounce.
    • Breathe while you’re stretching. Exhale as you stretch, and inhale while holding the stretch.

Do your body a favor. Take time to gradually progress into your workout and cool down when you’re done.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

The Importance of Rest & Sleep in Injury Recovery

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Article featured on City Orthopaedics & Sports Medicine

While exercise, nutrition, and therapy are often emphasized in recovery and overall health, one key factor that cannot be overlooked is rest and sleep. Many patients underestimate the profound impact that rest and quality sleep have on their body’s ability to heal, perform optimally, and maintain long-term health. Whether you are recovering from surgery, managing a chronic illness, or trying to improve your overall wellness, rest and sleep are crucial for both physical and mental well-being.

Why Sleep Is Essential for Healing

During sleep, the body enters a restorative state where it works to repair damaged tissues, muscles, and cells. The process of healing requires energy, and much of this energy is spent while we are asleep. In fact, research shows that sleep plays a critical role in:

  • Cell regeneration and tissue repair: Growth hormones are released during deep sleep, which aid in muscle recovery, tissue repair, and cellular regeneration.
  • Inflammation reduction: Chronic lack of sleep can increase inflammation in the body, which can hinder recovery from injury, surgery, or illness. Adequate rest can help to regulate inflammatory processes and support healing.
  • Immune function: Sleep is a key player in maintaining a strong immune system. While asleep, the body produces cytokines, proteins that help the immune system fight infections and inflammation. A lack of sleep can compromise immune function, leading to slower recovery and a higher risk of illness.

How Sleep Affects Mental and Emotional Health

Recovery isn’t just physical. Emotional well-being is a vital part of the healing process, and sleep is deeply linked to mood regulation and mental health. Poor sleep or insufficient rest can lead to irritability, increased stress, and even symptoms of anxiety or depression, which can further affect one’s ability to recover physically.

In contrast, adequate sleep improves cognitive function, boosts memory, and supports emotional stability, helping individuals manage the challenges of illness or injury with a clearer, more positive mindset. Sleep also promotes relaxation, reducing the body’s stress response and promoting a sense of overall well-being.

The Link Between Rest and Performance

For athletes or individuals recovering from intense physical activity, rest and sleep are essential to maintain peak performance. Without adequate recovery time, muscles and joints do not have the opportunity to heal and strengthen properly, leading to fatigue, increased injury risk, and decreased physical performance.

In the context of injury or rehabilitation, sleep helps the body process and respond to the exercises and treatments you’re doing during the day. It allows muscles to rebuild, soft tissues to repair, and the nervous system to recalibrate, making you more resilient and ready for the next day’s challenges.

Tips for Improving Sleep Quality

If your patients struggle with sleep, offering simple tips to improve sleep quality can be highly beneficial:

  • Establish a consistent sleep schedule: Going to bed and waking up at the same time each day helps regulate the body’s internal clock.
  • Create a relaxing bedtime routine: Encourage patients to wind down with activities like reading, taking a warm bath, or practicing relaxation techniques before bed.
  • Limit screen time: The blue light from phones and computers can disrupt the production of melatonin, the hormone that helps regulate sleep. Encourage avoiding screens at least an hour before bedtime.
  • Maintain a comfortable sleep environment: A dark, quiet, and cool room can help promote deeper, more restorative sleep.

Conclusion

Whether your patients are recovering from an injury, managing a chronic condition, or simply seeking to improve their overall health, rest and sleep are powerful tools in their healing and wellness journey. By prioritizing good sleep hygiene and making rest a non-negotiable part of their routine, patients can optimize their recovery, enhance their physical and mental well-being, and prevent burnout. Remember, proper rest isn’t a luxury—it’s a critical component of a healthy, balanced 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
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Causes, Symptoms & Treatments for Fractures

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Article featured on Johns Hopkins Medicine

What is a fracture?

A fracture is a partial or complete break in the bone. When a fracture happens, it’s classified as either open or closed:

  • Open fracture (compound fracture): The bone pokes through the skin and can be seen. Or a deep wound exposes the bone through the skin.
  • Closed fracture (simple fracture). The bone is broken, but the skin is intact.

Fractures have a variety of names. Here is a list of types that may happen:

  • Greenstick. This is an incomplete break. A part of the bone is broken, causing the other side to bend.
  • Transverse. The break is in a straight line across the bone.
  • Spiral. The break spirals around the bone. This is common in a twisting injury.
  • Oblique. The break is diagonal across the bone.
  • Compression. The bone is crushed. This causes the broken bone to be wider or flatter in appearance.
  • Comminuted. The bone has broken into 3 or more pieces. Fragments are present at the fracture site.
  • Segmental. The same bone is broken in 2 places, so there is a “floating” piece of bone.
  • Avulsion. The bone is broken near a tendon or ligament. A tendon or ligament pulls off a small piece of bone.

What causes fractures?

Fractures most often happen when more force is applied to the bone than the bone can take. Bones are weakest when they are twisted.

Bone fractures can be caused by falls, injury, or as a result of a direct hit or kick to the body.

Overuse or repetitive motions can tire muscles and put more pressure on the bone. This causes stress fractures. This is more common in athletes and military recruits.

Fractures can also be caused by diseases that weaken the bone. This includes osteoporosis or cancer in the bones.

What are the symptoms of a fracture?

Symptoms may be a bit different for each person. Symptoms of a broken or fractured bone may include:

  • Sudden pain
  • Trouble using or moving the injured area or nearby joints
  • Unable to bear weight
  • Swelling
  • Obvious deformity
  • Warmth, bruising, or redness

The symptoms of a broken bone may seem like other health conditions or problems. Always see a healthcare provider for a diagnosis.

How is a fracture diagnosed?

Your healthcare provider will take a full health history (including asking how the injury happened). You will also have a physical exam. Tests used for a fracture may include:

  • X-ray. A diagnostic test that uses invisible electromagnetic energy beams to make pictures of internal tissues, bones, and organs on film.
  • MRI. An imaging test that uses large magnets, radiofrequencies, and a computer to make detailed pictures of structures within the body.
  • CT scan. This is an imaging test that uses X-rays and a computer to make detailed images of the body. A CT scan shows details of the bones, muscles, fat, and organs.

How is a fracture treated?

The goal of treatment is to put the pieces of bone back in place, control the pain, give the bone time to heal, prevent complications, and restore normal use of the fractured area.

Treatment may include:

  • Splint or cast. This immobilizes the injured area to keep the bone in alignment. It protects the injured area from motion or use while the bone heals.
  • Medicine. This may be needed to control pain.
  • Traction. This is the use of a steady pulling action to stretch certain parts of the body in a certain direction. Traction often uses pulleys, strings, weights, and a metal frame attached over or on the bed. The purpose of traction is to stretch the muscles and tendons around the broken bone. This helps the bone ends to align and heal.
  • Surgery. Surgery may be needed to put certain types of broken bones back into place. Sometimes internal fixation devices (metal rods or pins located inside the bone) or external fixation devices (metal rods or pins located outside of the body) are used to hold the bone fragments in place while they heal.

Fractures can take months to heal as broken bones “knit” back together when new bone is formed between the broken parts.

When should I call my healthcare provider?

See a healthcare provider any time you think you may have a broken bone.

An open fracture (one in which the bone comes through the skin so you can see it or a deep wound that exposes the bone through the skin) is considered an emergency. Get medical care right away for this type of fracture.

Any injury to the bones of the spine is also a medical emergency. These cause severe back pain and may cause nerve problems. These include numbness, tingling, weakness, or bowel and bladder problems. Call 911 if you think someone has a break in the bones of their spine.

Key points about fractures

  • A fracture is a partial or complete break in the bone. There are many different types of fractures.
  • Bone fractures are often caused by falls, injury, or because of a direct hit or kick to the body. Overuse or repetitive motions can cause stress fractures. So can diseases that weaken the bone.
  • Symptoms include sudden pain, swelling, and trouble using or moving the injured area.
  • The main goal of treatment is to put the pieces of bone back in place so the bone can heal. This can be done with a splint, cast, surgery, or traction.
  • See a healthcare provider any time you think you may have a broken bone.

Next steps

Tips to help you get the most from a visit to your healthcare provider:

  • Know the reason for your visit and what you want to happen.
  • Before your visit, write down questions you want answered.
  • Bring someone with you to help you ask questions and remember what your provider tells you.
  • At the visit, write down the name of a new diagnosis and any new medicines, treatments, or tests. Also write down any new instructions your provider gives you.
  • Know why a new medicine or treatment is prescribed and how it will help you. Also know what the side effects are.
  • Ask if your condition can be treated in other ways.
  • Know why a test or procedure is recommended and what the results could mean.
  • Know what to expect if you do not take the medicine or have the test or procedure.
  • If you have a follow-up appointment, write down the date, time, and purpose for that visit.
  • Know how you can contact your provider if you have questions.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Benefits of Early Interaction With Orthopedic Surgeons

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Article featured on Orthopedic Associates of West Jersey

Early intervention can make all the difference in orthopedic health. It is advisable whether you are an active adult, an athlete pushing your limits, or a senior wanting to maintain mobility. If you have an orthopedic issue or injury, early treatment leads to better outcomes.

Let us explore the benefits of early intervention at an orthopedic clinic and how it can be advantageous regardless of age or occupation.

What Does Early Intervention Mean

Early intervention in orthopedics focuses on treating musculoskeletal problems before they become more serious. By addressing issues early, patients can stop minor aches from turning into chronic pain or needing major treatment later.

A key benefit of early care is pain relief. Treating problems early helps prevent inflammation and discomfort from worsening. It also reduces the chance of chronic pain and the need for medications or surgery.

Early intervention also helps reduce scar tissue and maintain mobility. Scar tissue buildup contributes to stiffness. By treating injuries early, physical therapy and other treatments can promote better healing and prevent excessive scarring.

This approach also helps keep joints and muscles flexible, preventing long-term stiffness and disability. As a result, patients can maintain their range of motion, improve movement, and recover more quickly, leading to a better quality of life.

The Impact of Early Intervention on Different Age Groups

Early intervention in orthopedic care offers important benefits for people of all ages. Let us go deeper into how it can help individuals of different ages and occupations:

Younger Adults

For younger adults, the main benefit of early intervention is preventing minor aches and pains from escalating into more serious issues. Early care helps maintain a healthy, active lifestyle and prevents disruptions to work and daily activities. Here are the key benefits:

  • Prevents long-term health issues: Early treatment stops minor pain from becoming chronic.
  • Keeps daily life on track: By addressing problems early, younger adults can stay active without disruptions in work or personal life.
  • Reduces downtime: Treating issues early helps avoid more severe conditions that may interfere with productivity and daily routines.

Athletes

Athletes, both professional and recreational, are prone to sports injuries. Early intervention plays a crucial role in faster recovery and better performance. The benefits include:

  • Faster recovery: Early intervention helps athletes recover quicker from injuries like sprains, strains, and fractures.
  • Improves performance: Ongoing rehab and care boost athletic performance and reduce the risk of future injuries.
  • Quicker return to sport: Prompt treatment speeds up the recovery process, getting athletes back to their activities faster.

Seniors

With age, maintaining mobility becomes a highly important concern. Early intervention is especially important for seniors to help preserve their independence and maintain a good quality of life. Here is how it can help:

  • Maintains independence: Early intervention helps seniors preserve mobility and prevent joint problems from worsening.
  • Reduces pain: Proactive treatment alleviates discomfort, allowing seniors to stay active longer.
  • Improves quality of life: Regular check-ups and early care keep seniors mobile and independent, promoting a healthier lifestyle.

Injured Workers

For workers who experience injuries on the job, early orthopedic care is crucial for getting them back to work quickly and avoiding long-term complications. The benefits are significant for both the worker and the employer:

  • Speeds up recovery: Early orthopedic care helps workers return to their jobs more quickly.
  • Reduces long-term disability: Treating injuries early helps avoid chronic pain and permanent disability.
  • Streamlines workers’ compensation: Early intervention makes the claims process smoother for both the worker and the employer, saving time and costs.

Services Offered at an Orthopedic Clinic

Orthopedic clinics offer a range of services designed for early intervention and comprehensive care. These services include:

  • Diagnostic Tools: Advanced imaging technologies like X-rays and MRIs to accurately diagnose conditions.
  • Physical Therapy: Exercise programs customized to the patient help improve strength, flexibility, and mobility.
  • Viscosupplementation: Injections that provide lubrication to the knee. It helps reduce pain and improve movement, especially in conditions like osteoarthritis.
  • Cortisone Injections: Steroid injections to reduce inflammation and relieve pain in joints and soft tissues.
  • Surgical Options: Minimally invasive procedures, such as arthroscopy and joint replacement surgery, to address advanced orthopedic conditions.

These services are tailored to meet each patient’s unique needs, ensuring effective and efficient care.

How to Know You Need Orthopedic Intervention

Sometimes, the issue is not knowing when to seek early intervention. Here are some signs and symptoms that may indicate it is time to visit an orthopedic clinic:

  • Pain that does not go away
  • Swelling, redness, or warmth around a joint
  • Difficulty completing everyday tasks due to joint pain or stiffness
  • Previous injuries that have not fully healed or continue to cause discomfort
  • If you are a senior with osteoporosis

A check-up at an orthopedic clinic gives you peace of mind. Together, your orthopedic doctor works with you to better your musculoskeletal health. By doing so, you can enjoy a better quality of life and continue doing the activities you love.

If you are experiencing any signs of pain or injury, visit an orthopedic clinic near you. It is the first step toward optimal musculoskeletal health.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm