1. Take Advantage of the Great Outdoors
Without the heat and humidity, outdoor workouts become much more comfortable and, after a busy summer, many of us are ready to get back to some sort of fitness routine. Fall weather, for many areas, offers some of the best outdoor workouts all year long.
With kids back to school and holidays on the way, it may be a challenge to find time to exercise, especially when there’s not as much daylight. Challenge, however, is at the very heart of staying fit, particularly with the long days of winter to come.
Getting started now can help you generate enough momentum to make it through the coming seasons without gaining weight. Try these great fall workouts to keep you fit.
Walking
Walking is just about the easiest way to exercise outside and a great way to get in some extra movement throughout the day. With cooler weather, you don’t have to worry about sweating as much, so that may make it easier to be active all day long.
All you really need is a good pair of walking shoes and, perhaps, some fall weather gear to keep you warm, dry and protected. The key to making it enjoyable is to make it a daily thing:
- Make it a habit to walk every day when you get home from work or at night after dinner.
- Get up 10 minutes early and start your day with a brisk walk around the block. Use the time to think about what you want to accomplish and make your to-do list.
- Plan fall activities that involve walking: apple-picking, hunting for the perfect pumpkin or enjoying the beautiful colors with some colorful autumn walking.
- Get to work a few minutes early and take a few laps around the parking lot.
Hiking
Fall is a great time to go hiking, with cool weather, no bugs and, of course, magnificent views. Plus, hiking burns mega-calories as you increase your elevation and really work those legs.
Just a few reasons to add hiking to your routine:
- It works multiple areas of fitness: Not only do you strengthen your muscles by climbing, but you also increase your cardio endurance as well. Walking or hiking up an incline gets your heart rate up, helping you burn calories and get fit.
- It works multiple muscles: Hiking up and down even small inclines involves the glutes, quads, hamstrings, calves, core and the feet.
- It gets you outside: If you’re like most people, you spend a lot of time inside working. Hiking lets you get back to nature, clear your head and remember there’s a world outside.
- Hiking is great fall exercise: Not only is fall perfect for hiking, if you do it at the right time you can see amazing colors as the leaves change.
If you’re in a flat area, look for small lakes, forest preserves or bike trails that allow you to get away from city life and enjoy the great outdoors.
If you do hike, you’ll want to make sure you have the right equipment like hiking boots, and a way to stay hydrated.
Running
Rounding out the top outdoor fall activities is running.
Fall is probably the best time of year for running outdoors. It’s not too hot, not too cold and watching the leaves change colors each time you head outside can make each workout a new adventure.
The real key to making fall running more comfortable is to dress in layers so you don’t get too hot or too cold. Next? Making sure people can see you if you’re running in the dark by wearing reflective running gear.
2. Get Back to the Gym
When the weather turns iffy, getting to the gym can help you stay on track with your workouts, especially if you get involved in a variety of activities.
To make the most out of your time at the gym, don’t just do the same machines each time you go, but take advantage of all your gym has to offer:
- Swimming: Swimming is such a great no-impact activity and perfect for a complete, whole-body workout.
- Fitness classes: There’s an energy you gather from other people when you workout in a class setting that you often don’t get working out by yourself.
- Hire a personal trainer: Fall is the perfect time to hire a pro and get your workouts on the right track from day one.
- Work out with a buddy: If you feel intimidated or don’t like working out by yourself, bribe a friend into working out with you. Knowing you have to show up will keep you motivated.
- Keep it interesting: If you tend to gravitate to certain cardio machines, you can always change things up with interval training, which is a great way to burn calories and get in shape. You can even try more variety by mixing and matching different cardio machines, like in this cardio medley workout.
Making Your Exercise Habit Stick
Making fitness stick is all about momentum (among other things), so if you’re a beginner, start with about 3 days of exercise a week.
Do more if you can, but always start where you are rather than where you want to be. Ease your body and your mind into your new exercise schedule to minimize the risk of injury and add on as you get settled in.
3. Get Fit at Home
You don’t have to go to a gym to get back into fitness. Working out at home can be just as effective, especially if you’re just not crazy about the gym or you’re on a budget.
Working out at home has a number of benefits including:
- Convenience: You don’t have to pack a bag or drive anywhere.
- Flexibility: Having a home gym means you can do a workout any time.
- Variety: While you may not have access to all the machines a gym has, you do have access to a variety of ways to exercise. Workout videos, workout apps on your smartphone or tablet or making your own workouts.
- Easy on the wallet: All you really need for a great workout is your own body. As you progress from bodyweight exercises, you can buy inexpensive equipment such as resistance bands or dumbbells.
One thing to keep in mind is that working out at home does require some self-discipline. There’s always something that needs to be done, whether it’s work, laundry, or paying bills. It’s easy to let that become an excuse to skip your workouts.
Create a habit you can stick with by working out at the same time every day and including lots of variety in your routine.
4. Try Something New
Summer often finds us being weekend warriors–going for long bike rides, playing sports and just generally getting out and being more active.
When fall hits, many of us head to the gym or bring our workouts indoors and that can quickly lead to boredom and burnout. So this is a great time to try something completely different.
Tai Chi
Also known as a moving meditation, tai chi is a slow, fluid activity that helps improve balance and strength while keeping you relaxed and connected to your body.
Tai chi is an excellent activity to do on a chilly fall night to help you stay active. It can boost your mood, improve posture and even improve your heart health.
With the stress of going back to work and school, tai chi is the perfect stress-relieving workout.
Yoga
Yoga is another kind of moving meditation that promotes balance, flexibility and soothing mind/body connections. Depending on the type you choose, yoga can be relaxing or it can be challenging, sometimes both.
You find a local yoga studio near you, try a yoga app or videos, or even put together your own series of poses.
Barre Workouts
This ballet-inspired workout focuses on balance, coordination, and core strength by incorporating a mix of exercises that go through a full range of motion and those that isolate and hold challenging positions. Popular examples include Physique 57, The Bar Method, Pure Barre, and Pop Physique.
CrossFit
If you really want to test your limits, try something like CrossFit. This type of workout involved high-intensity interval training, doing exercises with very heavy loads and measuring a variety of metrics during each workout so you can see your improvement. The movements are considered functional, meaning they engage your whole body in a variety of ways.
CrossFit is very high intensity and not necessarily for beginners, so you’ll want to have some exercise experience and make sure the gym you choose has a good reputation.
Circuit Training
If you want something with a lot of variety but without the intensity of something like CrossFit, good old-fashioned circuit training is a great choice.
With circuit training, you choose 10 or more exercises, either cardio, strength training, or both and do each one, one after the other with no rests in between. With this kind of training, you work multiple areas of fitness, burn more calories and make your workouts more interesting.
Sample Cardio Circuit
Warm up with 5 minutes of light cardio and then do each exercise below, one after the other, without resting in between. Complete 1-3 circuits.
- 1 min – Plyo Jacks
- 1 min – Burpees
- 1 min – Jog in Place
- 1 min – High Knee Jogs
- 1 min – Plyo Lunges
- 1 min – Ski Abs
- 1 min – Squat Kicks
- 1 min – Jumping Jacks
- 1 min – Squat Jumps
- 1 min – Speed Skaters
Guide to Fall Fitness and Health
in Nutrition & General HealthArticle featured on VeryWellFit
The end of summer can seem like a sad time of year, but there’s something about the cool, crisp air that can breathe some new life into your usual routine, especially when it comes to exercise.
1. Take Advantage of the Great Outdoors
Without the heat and humidity, outdoor workouts become much more comfortable and, after a busy summer, many of us are ready to get back to some sort of fitness routine. Fall weather, for many areas, offers some of the best outdoor workouts all year long.
With kids back to school and holidays on the way, it may be a challenge to find time to exercise, especially when there’s not as much daylight. Challenge, however, is at the very heart of staying fit, particularly with the long days of winter to come.
Getting started now can help you generate enough momentum to make it through the coming seasons without gaining weight. Try these great fall workouts to keep you fit.
Walking
Walking is just about the easiest way to exercise outside and a great way to get in some extra movement throughout the day. With cooler weather, you don’t have to worry about sweating as much, so that may make it easier to be active all day long.
All you really need is a good pair of walking shoes and, perhaps, some fall weather gear to keep you warm, dry and protected. The key to making it enjoyable is to make it a daily thing:
Hiking
Fall is a great time to go hiking, with cool weather, no bugs and, of course, magnificent views. Plus, hiking burns mega-calories as you increase your elevation and really work those legs.
Just a few reasons to add hiking to your routine:
If you’re in a flat area, look for small lakes, forest preserves or bike trails that allow you to get away from city life and enjoy the great outdoors.
If you do hike, you’ll want to make sure you have the right equipment like hiking boots, and a way to stay hydrated.
Running
Rounding out the top outdoor fall activities is running.
Fall is probably the best time of year for running outdoors. It’s not too hot, not too cold and watching the leaves change colors each time you head outside can make each workout a new adventure.
The real key to making fall running more comfortable is to dress in layers so you don’t get too hot or too cold. Next? Making sure people can see you if you’re running in the dark by wearing reflective running gear.
2. Get Back to the Gym
When the weather turns iffy, getting to the gym can help you stay on track with your workouts, especially if you get involved in a variety of activities.
To make the most out of your time at the gym, don’t just do the same machines each time you go, but take advantage of all your gym has to offer:
Making Your Exercise Habit Stick
Making fitness stick is all about momentum (among other things), so if you’re a beginner, start with about 3 days of exercise a week.
Do more if you can, but always start where you are rather than where you want to be. Ease your body and your mind into your new exercise schedule to minimize the risk of injury and add on as you get settled in.
3. Get Fit at Home
You don’t have to go to a gym to get back into fitness. Working out at home can be just as effective, especially if you’re just not crazy about the gym or you’re on a budget.
Working out at home has a number of benefits including:
One thing to keep in mind is that working out at home does require some self-discipline. There’s always something that needs to be done, whether it’s work, laundry, or paying bills. It’s easy to let that become an excuse to skip your workouts.
Create a habit you can stick with by working out at the same time every day and including lots of variety in your routine.
4. Try Something New
Summer often finds us being weekend warriors–going for long bike rides, playing sports and just generally getting out and being more active.
When fall hits, many of us head to the gym or bring our workouts indoors and that can quickly lead to boredom and burnout. So this is a great time to try something completely different.
Tai Chi
Also known as a moving meditation, tai chi is a slow, fluid activity that helps improve balance and strength while keeping you relaxed and connected to your body.
Tai chi is an excellent activity to do on a chilly fall night to help you stay active. It can boost your mood, improve posture and even improve your heart health.
With the stress of going back to work and school, tai chi is the perfect stress-relieving workout.
Yoga
Yoga is another kind of moving meditation that promotes balance, flexibility and soothing mind/body connections. Depending on the type you choose, yoga can be relaxing or it can be challenging, sometimes both.
You find a local yoga studio near you, try a yoga app or videos, or even put together your own series of poses.
Barre Workouts
This ballet-inspired workout focuses on balance, coordination, and core strength by incorporating a mix of exercises that go through a full range of motion and those that isolate and hold challenging positions. Popular examples include Physique 57, The Bar Method, Pure Barre, and Pop Physique.
CrossFit
If you really want to test your limits, try something like CrossFit. This type of workout involved high-intensity interval training, doing exercises with very heavy loads and measuring a variety of metrics during each workout so you can see your improvement. The movements are considered functional, meaning they engage your whole body in a variety of ways.
CrossFit is very high intensity and not necessarily for beginners, so you’ll want to have some exercise experience and make sure the gym you choose has a good reputation.
Circuit Training
If you want something with a lot of variety but without the intensity of something like CrossFit, good old-fashioned circuit training is a great choice.
With circuit training, you choose 10 or more exercises, either cardio, strength training, or both and do each one, one after the other with no rests in between. With this kind of training, you work multiple areas of fitness, burn more calories and make your workouts more interesting.
Sample Cardio Circuit
Warm up with 5 minutes of light cardio and then do each exercise below, one after the other, without resting in between. Complete 1-3 circuits.
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
3 Hamstring Stretches to Relieve Lumbar Herniated Disc Pain
in Back Pain, Herniated DiskArticle featured on Atlanta Spine Institute
3 Hamstring Stretches to Relieve Lumbar Herniated Disc Pain
If you suffer from a lumbar herniated disc, you may be experiencing radiating leg pain. The most effective way to relieve radiating leg pain is stretching on a daily basis. These three stretches will help take away some of the pressure on your sciatic nerve in your leg. They’ll also aid in loosening your hamstrings and improve the support in your lumbar spine.
Standing Hamstring Stretch
To perform this stretch, start by standing with your legs straight and feet together. Next, bend at your waist, while keeping your knees straight. Once bent over at the waist, place your hands on your hips or thighs. Inhale, slowly, then exhale, and hold this stretch for 30 seconds. Once the 30 seconds is up, maintain a flat back while you stand up straight.
Seated Hamstring Stretch
This stretch is a better option than the standing stretch if you have limited mobility or if your hamstrings are extremely tight. For this stretch, you’ll need a firm chair with a straight back and another item that has a similar height as the seat of the chair such as a stool or bucket. For this stretch, sit upright on the edge of the chair with both feet flat on the ground.
Straighten one of your legs in front of you and place the back of the heel on the top of the stool. Then, lean forward at the waist towards your straightened leg until you start to feel the stretch near the back side of your thighs. Hold the position for 30 seconds, then switch to stretching your opposite leg.
Towel Hamstring Stretch
This stretch can be performed while lying down and with the aid of a towel. To start, lie on your back on a flat surface. Put your left leg flat on the floor and raise your right leg up in the air. Wrap the towel around the ball of your foot on your right leg, and hold the two ends of the towel, one end in each hand.
Try to push your right heel up towards the ceiling and keep your rig leg straight until you feel it stretching your hamstring. Hold the stretch for 30 seconds, and then switch to the other leg. Repeat this stretch 3 times for each leg.
All information provided on this website is for information purposes only. Please see a healthcare professional for medical advice. If you are seeking this information in an emergency situation, please call 911 and seek emergency help.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
7 Essential Everyday Exercises to Manage Rheumatoid Arthritis Pain
in Rheumatoid ArthritisArticle featured on Healthline
If you have rheumatoid arthritis (RA), you may know that exercise is good for you. But finding the time, energy, and motivation to actually get moving may be difficult. This can be especially true when you’re dealing with painful, stiff joints.
Exercise can help people living with RA:
Here are seven types of exercise that can be especially beneficial for people living with RA.
Water exercise
The Centers for Disease Control and Preventione report that people living with RA show greater improvements in health after participating in hydrotherapy or exercising in warm water, compared with other types of activities.
Results from a large research review found that people living with RA who participated in hydrotherapy experienced less pain and joint tenderness compared with those who didn’t try this activity. The research also suggested that hydrotherapy may also help boost mood and overall well-being.
Water-based exercises, like swimming and water aerobics, may also help improve the use of affected joints and decrease pain.
Tai chi
Tai chi, which is sometimes called “moving meditation,” is a traditional Chinese martial art that combines slow and gentle movements with mental focus. This exercise improves muscle function and stiffness and reduces pain and stress levels in people living with RA.
Results from one study of people living with RA found that practicing tai chi can help reduce anxiety and depression and improve self-esteem, self-efficacy, and motivation.
To get started, you can purchase DVDs, follow an online program, or sign up for a class in your area.
Biking
If you have RA, getting your heart pumping is essential. This is because those living with RA are at a higher risk for cardiovascular diseases and complications. Biking is one type of exercise that offers heart-healthy benefits. It’s an excellent, low impact exercise that’s easier on the joints than other aerobic exercises.
Biking can help maintain cardiovascular health, increase leg strength, and reduce morning stiffness. You can bike outside, join a cycling group, or use a stationary bike at the gym or in your home.
Walking
A walk in the park may sound too simple, but it’s one of the easiest and most convenient forms of exercise.
In addition to getting your heart rate up, walking can help loosen your joints and reduce pain. Research published in 2015 suggests that just 30 minutes of walking a day can boost your mood, too.
If you’re having trouble with balance, try using walking poles to help stabilize yourself. If the weather has you stuck inside, consider heading to an indoor track or hopping on a treadmill instead.
Yoga
Yoga, which combines postures with breathing and relaxation, can also help improve RA symptoms. A 2013 study looked at the quality-of-life impact Iyengar yoga had on a small group of young women living with RA. The research showed that practicing yoga improved their pain and mood.
In research published in 2015, scientists from Johns Hopkins University found similar results: People living with RA experienced fewer tender and swollen joints after practicing yoga than they did beforehand. The research involved a small group of adults ages 18 years and older living sedentary lifestyles.
“Yoga or yoga stretching can help patients improve flexibility and range of motion,” says Dr. Mario Siervo, a primary care physician in Florida.
Other types of stretching
Healthcare professionals often recommend stretching for people living with RA.
“Stretching should include the muscles of your arms, your back, your hips, the front and back of your thighs, and calves,” says Dr. Philip Conwisar, an orthopedic surgeon in California. “Do some stretches first thing in the morning, take a stretch break instead of a coffee break, or stretch in the office for a few minutes.”
Dr. Naheed Ali, author of “Arthritis and You,” also recommends finger curling, mild wrist bending, and thumb stretching.
Adjust to Your Condition
Whichever exercise you choose, the important thing is to keep at it.
Some days you’re likely to feel more pain than others. When that happens, aim to exercise with less intensity, try a new low impact exercise, or take the day off.
If you do not have enough hand strength to grip a weight, you might want to consider using a resistance band around your forearm instead.
If you’re having a day where walking seems like the best option, consider going for a stroll outside or walking inside. Even if you need to walk at a slower pace, you can still benefit from the exercise because it has the potential to help you feel much better afterward.
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
Acute Mechanical Back Pain
in Back PainWhat is acute mechanical back pain?
What causes mechanical back pain?
A precise cause of your acute mechanical back pain can be identified only 20% of the time. Sometimes, a specific accident or hard activity may cause the pain you’re feeling. However, 80% of the time, the specific source of the pain is not found. Fortunately most people recover in a relatively short period of time with simple treatment.
Mechanical back pain implies the source of pain is in the spine and/or its supporting structure. The surrounding muscles and ligaments may develop reactive spasm and pain.
What are the symptoms of mechanical back pain?
Most people with mechanical back pain experience pain primarily in their lower back. The pain may radiate (spread) to your buttocks and thighs. Many people may also experience spasms with mechanical back pain. The symptoms of mechanical back pain are generally more noticeable with flexion of the back and when lifting heavy objects.
How is back pain diagnosed?
A careful evaluation of your medical history and a physical examination will help your healthcare provider determine if you have mechanical back pain. He or she will then work with you to create an appropriate treatment plan.
If your healthcare provider has determined your back pain is mechanical, additional testing is not usually necessary. If your symptoms or the examination suggest the possibility of infection, malignancy, or a pinched nerve, additional tests may be done. Additional testing may include blood tests, x-rays, computed tomography (CT) scan, magnetic resonance imaging (MRI) and/or nerve conduction studies.
How is back pain treated?
Non-surgical treatment with limited rest and over the counter pain relievers is sufficient treatment for most patients like you. In some people, a supervised physical therapy program for ongoing mechanical pain may be recommended. Talk to your healthcare provider to see which treatment is right for you.
What is the outlook for people with back pain?
The prognosis for complete recovery is excellent. Most people with acute mechanical back pain respond very rapidly to treatment. About 90% of people with acute low back pain are symptom-free in one to two weeks. Many of the remaining estimated 10% recover within three months.
Recurrences of back pain are common. Continuing your home exercise program may help reduce your risk of another episode.
When can I return to work?
It’s usually recommend that you return to work right away. If you cannot do your regular job, it is in your best interest to return to some kind of modified duty (light or restricted duty). Your healthcare provider can give you a prescription for a limited period of modified work duty.
It is very common to be afraid to promptly return to work and other activities because of fear of re-injury. However, if you are receiving proper treatment, your risk of re-injury should be limited. It is in your best interest to return to a normal lifestyle promptly. Early mobility has been found to directly result in a more rapid recovery. Maintaining a positive mental attitude is also imperative to a quick recovery.
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
Does running cause arthritis?
in Arthritis, Wellness TipsSo, was he onto something? Does running really ruin your joints, as many people believe?
Runners can get arthritis, but is running the cause?
You may think the answer is obvious. Surely, years of running (pounding pavements, or even softer surfaces) could wear out your joints, much like tires wear out after you put enough miles on them. And osteoarthritis, the most common type of arthritis, usually affects older adults. In fact, it’s often described as age-related and degenerative. That sounds like a wear-and-tear sort of situation, right?
Maybe not. Sure, it’s easy to blame running when a person who runs regularly develops arthritis. But that blame may be misguided. The questions to ask are:
Extensive research over the last several decades has investigated these questions. While the answers are still not entirely clear, we’re moving closer.
What is the relationship between running and arthritis?
Mounting evidence suggests that that running does not cause osteoarthritis, or any other joint disease.
These are just a few of the published medical studies on the subject. Overall, research suggests that running is an unlikely cause of arthritis — and might even be protective.
Why is it hard to study running and arthritis?
The bottom line
Trends in recent research suggest that running does not wear out your joints. That should be reassuring for those of us who enjoy running. And if you don’t like to run, that’s fine: try to find forms of exercise that you enjoy more. Just don’t base your decision — or excuse — for not running on the idea that it will ruin your joints.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
How to Prevent Football Injuries
in Sports Medicine, Sports Related Injuries“Our bodies are designed to work anatomically in a number of ways, and our bodies are also wonderful compensation machines,” Dr. Williams explained. “That means your body is great at using short-term strategies to avoid or prevent some kind of injury, usually without your even realizing it. The problem is, those strategies can be problematic in the long run, since they can lead to overuse injuries.”
How to prevent football injuries
Focus on proper biomechanics
– Everything is connected, and if your body’s mechanics are out of alignment in one area, it can cause injury elsewhere. For example, “Core and hip stabilization is key to preventing knee and ankle injury, and scapular thoracic stabilization is critical to preventing shoulder injury,” Dr. Williams said. Talk with a sports medicine specialist about evaluating and correcting ongoing biomechanical issues.
Get enough rest
Fatigue is more than just feeling tired after a two-a-day. It’s a deeper sense that your body’s resources are depleted, which can slow down recovery and healing. When you’re working hard on the practice field, prioritize rest off the field to help your body cope.
Warm up right
Avoid prolonged stretching of cold muscles before a workout. That outdated idea can actually increase injury risk. Instead, do some dynamic warm-ups, light versions of the activity you’ll be doing. You could start with a slow jog, followed by throwing and catching the football.
Strengthen that core
A strong core sets the stage for proper form from head to toe, because the core muscles stabilize the limbs. Remember, the core is not just the back and abdominal muscles at the surface. It’s also little-used muscles deep within the torso and abdomen that need attention.
Stay hydrated
Hydration is the foundation on which the rest of the workout is built. Being dehydrated can reduce performance, leading athletes to push themselves too hard and increasing injury risk. Talk with your sports medicine provider, your coaches, and your trainer about how to assess your hydration each day.
Don’t overtrain
When it comes to an intense sport like football, the pressure to overtrain can be huge. But more is not always more. Pushing yourself too hard can lead to exhaustion and poor form, making overuse injuries worse or increasing your risk of a new injury. Make sure your body has the time it needs to fuel up, hydrate, and rest to promote recovery. Your performance will be stronger in the long run.
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
Back Pain Treatment in Kids and Teens
in Back PainTreatment of back pain in children will be dictated by the underlying diagnosis of the cause of the pain. Surgery is considered for patients who do not respond to several weeks of nonsurgical care or those with a medical emergency.
Nonsurgical Treatments
Mainstream treatment options for kids and teens with back pain include rest from aggravating activities, nonsteroidal anti-inflammatory medication, and/or wearing a back brace.
For most conditions, some type of physical therapy or exercise program is usually prescribed, such as:
Some patients may benefit from acupuncture and massage therapy for the back, to help improve blood flow and improve healing in the affected tissues.
Nonsurgical care may be needed for several days to weeks depending on the severity of the underlying cause. Resuming physical activity and sports under a doctor’s supervision is advisable.
Psychosocial Intervention
A family history of lower back pain or smoking, or psychosocial stress in the family, may cause lower back pain in children and teens. Children can be stressed due to problems at school or home, and the type of response and support they get from family members and caregivers can play an important role in their perception of pain.
Counseling with a pediatric psychologist could help evaluate the child’s response to back pain. These trained medical professionals ask child-friendly and age-appropriate questions, including “What color would you assign to your back pain?” “If your back pain was an animal, what would it be and why?” “What do you do to lessen the pain?” “What can we do to help your pain?”
Psychosocial stressors typically exacerbate an already-existing back pain from a different cause. Psychosocial intervention is generally considered a supportive and alternative treatment approach for back pain in children and not a primary treatment option.
Surgery
Surgery may be recommended to address certain conditions that cause pain, such as a herniated disc, disc degeneration of the adjacent spinal segment, spondylolisthesis, or a spinal tumor. Surgery may also be considered in cases of spinal deformities, such as scoliosis, Scheuermann’s disease, or ankylosing spondylitis.
For disc and bone problems, lumbosacral fusion is the most common type of surgery performed in children. For kids with spondylolysis without disc degeneration and grade I spondylolisthesis or less, a direct repair of the vertebral defect may be considered. 1
A multidisciplinary approach works best to treat back pain in kids and teens. In this approach, physical, psychosocial, or occupational factors are addressed by a multidisciplinary team, including pediatricians, neurologists, neurosurgeons, and pediatric psychologists.
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 Knock Knees?
in Knee InjuriesTypes of Knock Knees (Genu Valgum)
Clinical Findings
While standing, the child’s knees will touch or be closer together then the ankles which are further apart.
Diagnostic Studies
No x-rays or other imaging studies are done to diagnosis physiologic genu valgum.
What Is the Treatment for Knocks Knees (Genu Valgum)?
No special type of brace, shoes, or other orthotic devices has been found to improve or speed up the resolution of knock-knees. The only treatment for genu valgum is time and normal growth and development.
Majority of children with genu valgum resolve on their own but if the knock-knees increase in severity or does not improve by age 10, then further evaluation and testing may be warranted.
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
Understanding Common Orthopedic Injuries Resulting from Car Accidents
in General Orthopedics, Health & WellnessThese injuries can cause significant pain, limit mobility and the ability to perform everyday tasks and require a lengthy recovery process. Understanding the common orthopedic injuries resulting from car accidents can help you be aware of the potential risks and seek prompt medical attention.
Whiplash
Whiplash is a common injury that results from a car accident, particularly rear-end collisions. It occurs when the neck is jerked back and forth suddenly, causing the head to move beyond its normal range of motion. Whiplash can result in neck pain, stiffness, and limited mobility. It may also cause headaches, fatigue, and dizziness.
The severity of whiplash can vary depending on the force of the impact, the angle of the collision, and other factors. While some people may recover from whiplash within a few weeks with proper rest and pain management, others may experience chronic pain and long-term complications.
Fractures
Fractures, or broken bones, are another common orthopedic injury resulting from car accidents. Fractures can occur in any part of the body, including the arms, legs, hips, spine, and ribs. The severity of the fracture can vary from a hairline fracture to a complete break that requires surgical intervention.
Fractures can cause significant pain, swelling, and limited mobility. In severe cases, fractures can result in permanent disability or chronic pain. Immediate medical attention is essential to prevent further damage and ensure proper healing.
Dislocations
Dislocations occur when a bone is forced out of its normal position in a joint. Car accidents can cause dislocations in various parts of the body, including the shoulder, elbow, hip, and knee. Dislocations can cause significant pain, swelling, and limited mobility. In severe cases, dislocations may require surgery to correct.
Torn Ligaments
Ligaments are tough bands of tissue that connect bones to each other in joints. Car accidents can cause ligaments to tear, resulting in pain, swelling, and instability in the affected joint. Torn ligaments are most common in the knee and ankle, but they can occur in any joint. Recovery from torn ligaments can be lengthy and require physical therapy and rehabilitation.
Spinal Cord Injuries
Spinal cord injuries are a severe orthopedic injury that can result from car accidents. The spinal cord is a bundle of nerves that runs from the brain to the lower back and controls various bodily functions. Spinal cord injuries can cause partial or complete paralysis, loss of sensation, and other complications.
The severity of a spinal cord injury depends on the location and extent of the damage. Immediate medical attention is crucial to prevent further damage and ensure the best possible outcome.
Soft Tissue Injuries
Soft tissue injuries include injuries to muscles, tendons, and ligaments that are not caused by a fracture or dislocation. Car accidents can cause soft tissue injuries, including sprains and strains. Sprains occur when a ligament is stretched or torn, while strains occur when a muscle or tendon is stretched or torn.
Soft tissue injuries can cause pain, swelling, and limited mobility. While some soft tissue injuries may heal with rest and physical therapy, others may require surgical intervention.
Concussions
Concussions are a type of traumatic brain injury that can occur when the head is hit, shaken, or jerked suddenly. Car accidents can cause concussons, which can result in headaches, dizziness, nausea, and confusion. In severe cases, concussions can cause unconsciousness, seizures, and other complications.
Recovery
Recovery from a concussion can take several weeks or even months, and it is essential to seek prompt medical attention to ensure proper treatment and avoid long-term complications.
Prevention
While car accidents can happen unexpectedly, taking preventive measures can help reduce the risk of orthopedic injuries. Always wear a seatbelt and ensure that all passengers in the car do the same. Properly install and use car seats for children. Avoid driving under the influence of drugs or alcohol, and limit distractions while driving, such as using your phone or eating.
Conclusion
Car accidents can cause a range of orthopedic injuries, including whiplash, fractures, dislocations, torn ligaments, spinal cord injuries, soft tissue injuries, and concussions.
These injuries can cause significant pain, limit mobility, and require lengthy recovery periods. Understanding the common orthopedic injuries resulting from car accidents can help you be aware of the potential risks and seek prompt medical attention.
Taking preventive measures, such as wearing a seatbelt and avoiding distractions while driving, can help reduce the risk of orthopedic injuries and ensure your safety on the road.
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 Pickle Ball Wrist Injuries
in Sports Related InjuriesTypically, symptoms increase when gripping a racket/paddle, twisting your wrist, and rotating your forearm. There are several structures, including ligaments, nerves, and tendons, especially on the small finger side of your wrist that can be injured from repetitive use in awkward positions, or from direct trauma, such as a fall onto the hand. Early diagnosis is critical to assess which structures are involved to provide athletes with the optimal course of treatment. Your physician will assess your pain symptoms, joints/ligaments and stability via clinical exam, X-rays and/or MRI. Medical management varies depending on severity, structures injured and other medical history concerns.
Often, with recreational and novice tennis and Pickle ball athletes, there is evidence of muscular weakness in the shoulder blade, shoulder rotator cuff, upper arm muscles, and forearm. Weakness in these areas often lead to using your wrist and hand in less stable positions causing increased force through the ulnar side of the wrist.
I have these symptoms, now what?
If you find you have wrist pain while playing sports or completing daily activities, an evaluation by a physician is necessary to rule out any underlying medical conditions. From there, a proper course of treatment could help to address your symptoms.
How will hand therapy help me?
Referral to a Certified Hand Therapist (CHT) can assist in the assessment of your core strength/posture, shoulder/elbow/forearm/wrist flexibility and strength. Using a variety of special tests and assessment techniques, your hand therapist can prescribe neuromuscular exercises, proper splints to support your wrist, core strengthening, flexibility exercises, and joint protection strategies to reduce pain and get you back on the court safely and efficiently.
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