How Exercising Safely Contributes to Orthopedic Health and Injury Prevention


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

Is It Carpal Tunnel or Is It Arthritis?


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 Train for a Marathon

Article featured on Summit Ortho

It’s one of those big, audacious goals that people sometimes dream of achieving: running a marathon. It’s easy to envision crossing the finish line and raising your arms in victory, having accomplished something that few people dare to try. But how do you learn how to train for a marathon?

“Training for a marathon requires consistency, dedication, and patience. You want to find ways to consistently train, which means planning your runs ahead of time and making sure you prioritize them in your daily schedule. It helps to find other runners who are training for a similar race, so you have people to keep you accountable and help you stay motivated,” Dr. Voight said. “Most importantly, you want to be patient with your training, so you don’t increase too quickly and end up with an injury.”

How long does it take to train for a marathon?

A marathon is a long race — 26.2 miles, to be exact. How do you get started, and how long does it take? How do you know how long to train for a marathon? The general answer is that it takes about 16 to 20 weeks to train for a marathon. This is true whether you’re new to running or are a regular runner already.

Your training plan should include three to five running sessions a week, with low-impact exercise, strength training, and rest on the other days. Keep in mind that you may need to adjust your training schedule if you get sick, have scheduling conflicts, or are battling an injury, so it’s good for your schedule to be flexible.

It’s important to keep your expectations realistic as you train. If you are new to running altogether, your goal should be to complete the race, not to finish in a certain time. You may not be able to run for the whole 26.2 miles, and that’s okay.

Marathon training tips

  1. Consult your doctor — Before embarking on marathon training, check with your doctor to make sure you’re managing any chronic conditions you have (diabetes or asthma, for example) while you’re training.
  2. Find a marathon training plan — There are lots of great options online, for everyone from couch potatoes to seasoned runners with a couple of half-marathons under their belts. Search “marathon training plan” to find a good starting point, and then customize it as needed for your life.
  3. Start slowly — The number-one mistake prospective marathon runners make is to go too fast and too far, too soon. That’s a recipe for injuries, which could derail your training overall. Although starting is exciting, it’s important to remember the old adage: slow and steady wins the race.
  4. Add strength — We think about marathon running as an endurance sport, which it certainly is. But don’t overlook the importance of strength training in helping you prevent injury and build muscle.
  5. Listen to your body — The most important marathon training tip isn’t really about running. It’s to listen to your body. If you’re feeling fatigued, take a day off. If something isn’t right, pay attention to your instincts and give your body what it needs.

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 After Pregnancy

Article featured on Spine-Health

Persistent or newly developed pain in the lower back after pregnancy, also known as postpartum back pain, usually lasts for 6 months but may continue up to a decade. Postpartum back pain mostly occurs while performing activities that involve body movements, such as walking, lifting, bending, and/or carrying the new baby, and may be relieved with rest, exercise, and home treatments. The type and severity of pain depend on the underlying cause.

Causes of Postpartum Back Pain

The vast majority of women who experience postpartum back pain develop the symptoms due to pregnancy-related changes in the musculoskeletal system that persist after delivery. In some cases, women may undergo bodily trauma during childbirth that directly involves the lower back and pelvic bones, joints, and/or soft tissues, causing additional pain and discomfort. The type of delivery—vaginal, instrumental, or cesarean section (C-section) may also have a role to play in postpartum back pain.

Loss of muscle tone and joint instability

The effects of pregnancy on the muscles and joints in the lower body vary. A surge in the levels of relaxin, estrogen, and progesterone hormones causes considerable joint relaxation during pregnancy. After delivery, the levels of these hormones decline significantly, causing the joints to return to the pre-pregnant state. It takes an average of 6 to 8 weeks for the joints and surrounding tissues to stabilize and bear weight effectively.

The sudden decrease in hormone levels may cause localized and/or overall effects, such as:

  • A general feeling of tiredness
  • Activity intolerance
  • Pain in the lower back and hip
  • Back pain while walking or performing an exercise

If unsupported posture and body mechanics are used at this time, the risk of further trauma to the lower back and hip are higher.

Diastasis recti

Understanding Your Pain


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 Stretching


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

Aches & Pains From Training or Do You Have a Running Injury?

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 Back Pain is Difficult to Treat


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 Should I Do When My Foot or Ankle Pain Won’t Go Away?

Article featured on PennMedicine

Foot and ankle pain is a common source of frustration because it often involves small bones, ligaments, and/or tendons, all of which can heal at somewhat unpredictable rates. A little patience is in order. But what can you do when your patience starts to wear thin because your pain doesn’t feel like it’s gotten any better over time? This article will offer some guidance.

Managing Foot or Ankle Pain Caused by an Injury

Foot or ankle pain caused by an injury occurs suddenly and includes conditions such as sprains and fractures.

What should I do after a foot or ankle injury?

If your foot or ankle pain is the result of an injury, in the moments immediately following, treating it with the tried-and-true acronym RICE, which stands for rest, ice, compression, and elevation. Try to spend as little time on your feet over the next few days as work and life will allow.

Light compression and keeping your injured foot or ankle elevated above the level of your heart will help minimize swelling. She says a heating pad can make the injury feel better initially, but because it opens blood vessels in the injured area, it can ultimately make the inflammation worse. Ice, on the other hand, will constrict the blood vessels, reducing inflammation.

When should I see a doctor for my foot or ankle injury?

Many foot and ankle injuries may be treated at home, but there are some symptoms that require immediate medical attention. They include:

  • A significant deformity. Compare your injured ankle or foot to the other one. If there’s a clear difference in appearance, seek medical attention.
  • Any large open wounds or significant bleeding
  • You’re unable to put any weight on your injured foot or ankle

Otherwise, if the pain hasn’t lessened after about three to five days of treating your injury at home, it is best to  see your primary care physician. They may order x-rays and, depending on what they show, refer you to a specialist.

Managing Foot or Ankle Pain Caused by Overuse

Foot and ankle pain can also occur slowly over time as a result of overuse and include conditions such as Achilles tendinitis and stress fractures.

The hallmark of an overuse foot or ankle injury is an aching pain that comes on gradually. You may start to notice discomfort in the area of the injury during certain activities. Eventually, it will become more persistent. Achilles tendonitis, for example, may be agitated only during runs or long walks initially. Left unchecked, running will become impossible, and simple everyday activities, like making dinner, will feel like they’re straining the tendon.

What should I do at the first sign of foot or ankle pain caused by overuse?

Similar to the advice above for an injury, treat the initial pain with RICE and acetaminophen or ibuprofen. In some cases, overuse injuries will heal on their own with at-home treatment and time off from activities that put stress on the injured area.

Exactly how much time off will depend on the type and severity of the injury. In general, you can return to light activity that involves the injured area if you haven’t experienced pain there, without the use of ibuprofen or acetaminophen, for a week. If, after another week, you’re still pain-free, you can gradually ramp up your intensity. But be honest with your self-assessments. If you feel any discomfort, limit your activity and continue resting.

When should I see a doctor for my foot or ankle pain caused by overuse?

The vast majority of overuse foot or ankle injuries do not require immediate medical attention. The exception is those that escalate to the point of causing any of the symptoms listed above for an injury that would prompt urgent treatment.

Aside from these instances, the guidance is similar to that of a foot or ankle injury: If the pain hasn’t diminished or resolved after about three to five days of treating it at home, see your primary care physician. They will help address your concerns by performing a thorough examination, obtaining x-rays, and initiating a consultation/referral to an orthopaedic foot and ankle specialist.

Why should I consult an orthopaedic surgeon for my foot or ankle pain?

As mentioned earlier, feet and ankles can be finicky. For that very reason, consulting an orthopaedic surgeon should be your next step if your primary care physician refers you to a specialist. Orthopaedic surgeons undergo rigorous training.

While waiting for the x-rays, the Dr will ask about the patient’s medical conditions, past injuries, general lifestyle, and what sorts of physical activity they engage in on a regular basis. The responses, along with the x-rays and observations during a physical exam, will help develop a more complete understanding of the injury and inform treatment strategy.

Often, patients will want to know if they did anything that made their foot or ankle more susceptible to injury so that they won’t unknowingly cause another injury. They sometimes also ask if this is something that could get better on its own.


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 Rotator Cuff Injuries and How They’re Treated


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