Article featured on Healthline
Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.
Foam rolling can be an effective tool to add to your warm-up or cooldown, before and after exercise. And the benefits of foam rolling may vary from person to person.
Read on to learn the about foam rolling’s benefits and potential risks, plus how to add it to your routine.
1. Ease muscle pain
Foam rolling can be beneficial for easing sore muscles and reducing inflammation.
One small studyTrusted Source of eight male participants found evidence that foam rolling after exercise may help reduce delayed-onset muscle soreness. In the study, physically active men foam rolled for 20 minutes immediately after exercise in addition to 24 and 48 hours after exercising.
These participants saw a decrease in their delayed-onset muscle soreness when compared to exercising without foam rolling. They also performed physical exercises better than those who didn’t foam roll.
More research is needed in a larger, more diverse group of people to confirm how foam rolling affects muscle pain.
2. Increase range of motion
Foam rolling may help increase your range of motion, but more research is needed. Range of motion is important for flexibility and performance.
Researchers found evidence from one small studyTrusted Source of 11 adolescent athletes that a combination of foam rolling and static stretching was most effective for increasing range of motion. This was compared to static stretching or foam rolling alone.
More research is needed among a larger, more diverse group of people to fully understand the connection to foam rolling and range of motion.
For best results from foam rolling, try to stretch out and foam roll after each workout.
3. Temporarily reduce the appearance of cellulite
Providers of some foam rolling products claim the products can help loosen and break up your fascia. Fascia are the body’s connective tissues and contribute to the appearance of cellulite.
While foam rolling may help smooth out your skin temporarily, there is currently no scientific evidence that it can permanently reduce cellulite.
The best way to reduce cellulite is to maintain an active lifestyle and consume a healthy diet.
4. Relieve back pain
SMR may be effectiveTrusted Source for easing pain in the body. It may help ease tension in the back, too.
It’s important to take care when using a foam roller on the back, however. It’s easy to strain or injure your back further.
To use your foam roller for lower back pain, turn your foam roller so it’s vertical (in-line with your spine) and slowly roll the roller from side to side, still in line with your spine. Do this as opposed to keeping it horizontal, which can cause you to arch and strain your back.
You can also try lying on a foam massage ball or a tennis ball to work out knots in the back.
5. Manage fibromyalgia symptoms
SMR has shown promising results for the treatment of fibromyalgia symptoms.
In one studyTrusted Source of 66 adults living with fibromyalgia, participants who foam rolled for 20 weeks reported that they felt better and had less pain intensity, fatigue, stiffness, and depression than those who didn’t try SMR techniques. They also reported an increase in their range of motion.
While this study is promising, more research is needed to confirm the efficacy of foam rolling for treating fibromyalgia symptoms.
6. Help you to relax
Many people find foam rolling to be relaxing. Breaking up tightness in your muscles may help you feel less tense and calmer as a result. But little evidence exists to show that foam rolling helps with relaxation.
In one small studyTrusted Source, 20 female participants either foam rolled or rested for 30 minutes after walking on the treadmill. Researchers didn’t find that foam rolling significantly reduced stress levels more than resting.
More research is needed. In the meantime, if you find foam rolling to be relaxing, there’s no harm in adding it to your weekly routine.
Is foam rolling safe?
Foam rolling is generally considered safe to do if you experience muscle tightness or regularly exercise. But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first.
Also avoid rolling over small joints like your knees, elbows, and ankles, which could cause you to hyperextend or damage them. Instead, when foam rolling your legs, roll out your calves first and then your quads separately, avoiding the knee area.
Foam rolling may help relieve tension during pregnancy. Just get cleared by your doctor first and avoid lying on your back to foam roll later in your pregnancy. You also should skip rolling out the calves in your third trimester. This may cause premature labor. Talk to your doctor if you are concerned.
How to choose a foam roller
A foam roller is usually cylinder-shaped and made of dense foam. But you can find foam rollers in a range of sizes and shapes, and in various levels of firmness.
It may take some trial and error to find the foam roller that’s right for you. Try out different foam rollers before purchasing to find one that is comfortable for you to use.
Here are some of the different types of foam rollers available online:
- Smooth rollers are known for having a smooth, dense foam surface. They are best for people new to foam rolling. They offer even texture and aren’t as intense as a textured roller. This option is less expensive, too.
- Textured rollers have ridges and knobs on them. They are used to work deeper into muscles, and work out knots and tension.
- Foam-covered massage sticks can be used to deeply massage your legs or upper back.
- Foam massage balls can be used for targeted muscle areas. For example, to work out knots in shoulders.
When choosing a foam roller, you’ll also want to take the shape and size into consideration. A shorter roller is more effective for smaller areas like the arms and calves, for example. Shorter rollers are also are more portable if you plan to travel with your roller.
How to start foam rolling
If you’ve never foam rolled before, you may want to learn a few basics before you get started. You can find endless “foam rolling for beginners” videos online that will explain how to safely roll out different parts of the body.
Or if you exercise at a gym with foam rollers, you can also ask a trainer to walk you through how to use one. You can also try foam rolling classes to learn how to use it effectively.
In general, follow these tips to get started:
- Start with light pressure and build up as you get used to foam rolling. You may find it painful to foam roll at first if your muscles are tight. To adjust pressure, reduce the amount of body weight you’re putting onto the roller. For example, if you’re rolling out your calf, use your arms to help support your body and take some of your body weight off of the roller.
- Slowly roll tender areas for 10 seconds to start, then work up to 30 to 60 seconds at a time.
- Drink plenty of water after foam rolling to help with recovery.
If you want more tips, here are 8 foam rolling moves you can try.
Takeaway
Foam rolling can be an effective way to reduce muscle tension before starting your workout. That’s especially the case if you have any leftover tension from exercising over the previous few days.
Foam rolling can also be an important tool to use while cooling down after exercise.
If you add a foam roller to your warm-up and cooldown routine, you may find yourself feeling less sore in the days following.
If you regularly sit or stand for your job, or just have aches and pains, foam rolling can also be useful.
Always talk to your doctor before adding any new tools to your daily routine.
What is Golfers Elbow?
in Elbow Injuries, Golf ElbowArticle featured on Montana Bones
Medial epicondylitis, also known as golfer’s elbow, is a painful condition in which the tendons connecting the forearm to the elbow have become damaged due to injury or overuse. Previously thought to be a form of tendonitis, or inflammation of the tendon, medial epicondylitis is now considered to be a form of tendonosis in which the collagen fibers making up the tendon have deteriorated. Patients with this condition experience pain on the inside of the elbow that may radiate into the forearm. This pain results when the epicondyle puts pressure on the ulnar nerve, a nerve in the forearm. Most often, medial epicondylitis can be treated successfully by simple measures like resting the arm and applying ice. In some cases, however, it requires surgical correction.
While it may be caused by a single injury, medial epicondylitis is usually caused by repetitive gripping, flexing and swinging of the arm. These actions, common in golfers, cause the targeted tendons to stretch and tear. Medial epicondylitis is also frequently diagnosed in baseball pitchers, bowlers, tennis players, swimmers and individuals who do painting, raking or hammering since all of these activities involve similar arm motions. This condition is much more common in men than in women, but much less common in either than tennis elbow.The difference between the two conditions is that tennis elbow occurs on the outside of the elbow while golfer’s elbow occurs on the inside.
SYMPTOMS AND DIAGNOSIS OF MEDIAL EPICONDYLITIS
Symptoms of medial epicondylitis may appear suddenly or gradually. These symptoms may include:
The pain of medial epicondylitis may worsen with certain actions, such as swinging the arm, squeezing the hand, turning a doorknob or lifting something heavy, especially when the palm is facing downward.
DIAGNOSIS OF MEDIAL EPICONDYLITIS
Medial Epicondylitis is diagnosed through physical examination, the use of X-rays and, on occasion, other diagnostic tests such as MRIs or ultrasound.
TREATMENT OF MEDIAL EPICONDYLITIS
There are several simple treatment options for medial epicondylitis. The treatments for medial epicondylitis may include:
The symptoms of medial epicondylitis may resolve in weeks or may persist for months. As the pain subsides, a physical or occupational therapist may suggest different ways of moving the arm to avoid a recurrence of symptoms. If the condition lasts more than 3 to 6 months, becoming chronic, surgery may be considered.
SURGICAL REPAIR OF MEDIAL EPICONDYLITIS
There are several types of surgery performed to repair medial epicondylitis. Such surgeries may be performed arthroscopically or as open surgery and are normally done outpatient with a local anesthetic. They usually take between 3 and 4 hours to complete. Most patients may return to a relatively normal routine in about 4 weeks, but may have residual discomfort, weakness or numbness for several months following surgery. Post-surgical physical therapy is usually required. Types of procedures used for surgical repair of medial epicondylitis may include:
Tendon Debridement – in which only the affected tissues within the tendon are removed, or debrided
Medial Epicondyle Release or Epicondylectomy and Ulnar Nerve Release – in which the medial epicondyle is removed, allowing the ulnar nerve to glide freely, releasing it from what is known as ulnar nerve entrapment
Ulnar Nerve Transposition – in which the forearm muscles are cut and temporarily disconnected from the epicondyle so that the ulnar nerve can be moved from behind the elbow to in front of it
RISKS OF SURGICAL REPAIR OF MEDIAL EPICONDYLITIS
While the surgical procedures discussed are considered safe, there are potential risks with any surgery which may include:
Risks of the specific surgeries discussed may include a condition known as chronic regional pain syndrome, or CRPS. This complication, which is rare, may cause ongoing swelling, pain, skin discoloration and stiffness.
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 is Physical Therapy Vital After Hip Replacement?
in Health & Wellness, Hip Conditions, Hip Replacement, Joint ReplacementArticle featured on MovementOrthopedics
Hip replacement surgery, also known as total hip arthroplasty, has revolutionized the treatment of severe hip conditions, offering patients a new lease on life. The procedure involves replacing the damaged sections of the hip joint with prosthetic parts, effectively reducing pain, improving mobility, and enhancing overall quality of life. However, the journey to full recovery doesn’t end with the surgery itself. Physical Therapy (PT) plays a crucial role in post-operative care, helping patients regain strength, flexibility, and overall physical function. This article delves into the vital importance of PT following hip replacement surgery.
The Role of Physical Therapy in Hip Replacement Recovery
Post-operative PT is a key component of the recovery process after hip replacement surgery. Its primary goal is to help patients return to normal activities and regain their independence as quickly and safely as possible. Here’s how PT aids in recovery:
Strength Building
After surgery, it’s natural for the muscles around the hip joint to weaken due to inactivity. A PT program includes specific exercises designed to strengthen these muscles, which support the new hip joint and prevent dislocation.
Increasing Flexibility
PT also involves stretches that improve flexibility, allowing patients to regain their range of motion and perform everyday tasks more comfortably. These stretches can also reduce stiffness, a common complaint after hip replacement surgery.
Pain Management
Physical therapists use various techniques to manage post-operative pain and inflammation, such as ice and heat therapy, massage, and transcutaneous electrical nerve stimulation (TENS).
Gait Training
Learning to walk correctly with the new hip joint is crucial. Physical therapists provide gait training, initially teaching patients how to walk with an assistive device and gradually progressing to independent walking.
Patient Education
Physical therapists educate patients about what to expect during recovery, precautions to take to protect the new joint, and strategies to manage challenges that may arise during rehabilitation.
Stages of Physical Therapy After Hip Replacement
Physical Therapy typically starts before the surgery during pre-operative consultations, where therapists assess the patient’s condition and prepare them for what’s ahead. After the surgery, the patient undergoes inpatient PT, typically starting the day after surgery, to start early mobilization.
Once discharged from the hospital, outpatient PT begins. This stage focuses on improving strength, flexibility, and balance, advancing the patient’s ability to walk and independently perform daily activities. Home exercises are also part of this phase, supplementing the therapy sessions and speeding up recovery.
Evidence for the Effectiveness of Physical Therapy
Research supports the effectiveness of PT after hip replacement surgery. A study published in the Journal of the American Medical Association found that patients who participated in PT soon after hip replacement surgery showed significant improvements in mobility and physical function5.
In conclusion, Physical Therapy is not just an adjunct but a vital part of recovery after hip replacement surgery. It enhances the benefits of the surgery by helping patients regain strength, flexibility, and function, enabling them to return to their normal activities and enjoy a better quality of life. At Movement Orthopedics, our team of skilled physical therapists is dedicated to guiding patients through this recovery process, providing personalized care every step of the way.
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
Prevention of Football Injuries
in Sports Related InjuriesArticle featured on Summit Orthopedics
When you hear the term “football injury,” the first thing to come to mind may be an on-field collision, fall, or other split-second traumatic injury. But in fact, there are many muscle and tendon injuries football players face that are overuse injuries that happen over time. However, there are ways to prevent football injuries like these.
“Our bodies are designed to work anatomically in several 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 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
What to Know About a Broken Pinky Toe
in Foot Pain, FracturesArticle featured on Healthgrades
A broken pinky toe can cause significant pain, swelling, and difficulty walking. Rest and toe support can aid recovery and protect against complications.
Some broken toes can be easily treated at home. However, severe symptoms may require a checkup to monitor healing or prevent complications.
This article reviews the symptoms, causes, and treatment of broken pinky toes.
Symptoms
You may have noticed broken toe symptoms when injured, such as pain or a grinding or snapping noise. Other symptoms of a broken pinky toe can include:
Some people suggest that being able to walk means your toe may not be broken. However, the American College of Foot and Ankle Surgeons notes that this is a myth.
When to See a Doctor
Contact your doctor if you have any broken toe symptoms, including if:
you continue to have symptoms weeks after the injury, such as pain when walking or difficulty moving the toe
Some cases of broken toes require immediate care. Visit your local urgent care or call 911 if:
Can a broken pinky toe heal on its own?
While some mild toe breaks or injuries may heal on their own with at-home care, it’s best to contact a doctor if you suspect a break. Untreated breaks can lead to complications, such as chronic pain or impaired healing.
Doctors can assess the severity of the injury and provide treatment.
Possible Causes
Broken pinky toes are often caused by a direct blow or injury, such as:
Also, other conditions may cause the same symptoms as a broken toe, such as the following:
Sprains
A sprain is when the ligaments, which connect the bones, become torn or stretched. A pinky toe sprain may occur if the toe is hit or twisted or you fall over.
Symptoms can be similar to a broken pinky toe and may include:
Treatment
Treatment for a sprain can include:
Fractures
A toe fracture is when a toe bone cracks rather than breaks. Sometimes, a fracture can be displaced, in which pieces of broken bone may have separated.
Fractures may develop from one direct injury or repetitive activity, known as a stress fracture. Fractured toe symptoms can include pain, swelling, and difficulty walking.
Treatment
Treatment for a fractured toe can include:
Dislocation
Dislocation is when the bones come out of position in the joint. It can occur due to a direct injury or fall. Symptoms of dislocated pinky toe include:
Treatment
Treatment for dislocated bones can include:
Differences in toe structure
Hammer toe, claw toe, and mallet toe occur when the toes can become bent out of their typical shape. They can be caused by:
Also, some people may be born with an overlapping toe, whereby the pinky toe rests over the fourth toe.
Because these conditions can change the shape of the toe and cause soreness or difficulty walking, they can resemble a broken toe.
Treatment
Treatment toe structural differences can include:
Corns or bunions
Corns are a hardened buildup of skin formed by persistent pressure or friction. Bunions form when bone or tissue around a joint swells due to genetics and tight shoes.
Corns and bunions can cause the toe to:
Treatment
Treatment for corns and bunions can include:
Surgery may be an option for severe bunions.
Broken pinky toe treatment and management
Treatment will depend on the severity of the break. A healthcare team can X-ray the toe, which can also help rule out other conditions like fractures.
You may be able to heal some broken pinky toes at home. If your break is mild, your doctor may recommend:
If you have a more severe injury, your medical team may also suggest:
How not to care for a broken toe
When caring for a broken pinky toe, the NHS recommends not to:
Outlook
According to the NHS, broken toes typically heal within 4–6 weeks. However, healing can take several months for some people.
Without effective treatment, you may experience long-term complications such as:
Summary
A broken pinky toe may be painful, swollen, and bruised.
Some cases can be easily cared for at home with toe taping, rest, and OTC pain medications. However, talk with a doctor if you suspect a broken toe. Severe or untreated breaks may lead to long-term effects such as persistent pain or limited use.
Contact your doctor if you have any broken pinky toe symptoms.
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
4 Things to Know About Meniscus Repair
in Knee Injuries, Knee Pain, Knee SurgeryArticle featured on Noyes Knee Institute
Injuries to the meniscus are common, especially among athletes and individuals involved in physical activities. Pain, inflammation, and restricted mobility can result from torn or injured meniscus. Here are four things to know about meniscus repair:
1. The Importance of Early Diagnosis
Early diagnosis of a meniscus tear results in prompt and effective treatment. If left untreated, meniscus tears can worsen over time, leading to more significant pain and potential damage to the knee joint. As soon as symptoms like knee pain, swelling, and limited range of motion arise, consult an orthopedic knee surgeon for a thorough evaluation.
An early diagnosis allows the knee surgeon to recommend appropriate treatment options, including conservative measures like rest, physical therapy, and anti-inflammatory medications. In some cases, meniscus repair surgery may be the best course of action to restore knee function.
2. Meniscus Repair Surgery
Orthopedic knee surgeons perform meniscus repair surgery to mend the torn meniscus tissue and restore knee stability. The surgery can be done through minimally invasive arthroscopic techniques involving small incisions and a tiny camera called an arthroscope that guides the surgeon’s instruments.
During the surgery, the surgeon will carefully suture the torn edges of the meniscus together. This allows the tissue to heal and regain its strength. The success of meniscus repair largely depends on the type and location of the tear, as well as the patient’s age and overall knee health.
3. Rehabilitation and Recovery
Following meniscus repair surgery, a comprehensive rehabilitation program is recommended to promote healing and regain knee function. Orthopedic surgeons work closely with physical therapists to design a personalized rehabilitation plan for each patient.
Rehabilitation typically involves exercises to improve knee strength, flexibility, and stability. Patients are advised to diligently follow their physical therapy regimen and avoid activities that may strain the healing meniscus excessively. The recovery period after meniscus repair surgery varies from patient to patient. While some individuals may resume light activities within a few weeks, others may require several months to recover fully and return to more vigorous activities.
4. Complication Awareness
If the medial meniscus has been destroyed, the only treatment is to remove the damaged portions and repair the remaining area. As with any surgical procedure, meniscus repair surgery carries some risks and potential complications. Infection, blood clots, and adverse reactions to anesthesia are possible but rare. Patients are encouraged to discuss any concerns or medical conditions with their orthopedic knee surgeon before the procedure.
In some cases, meniscus tears may be too severe or located in a region with limited blood supply, making repair surgery unfeasible. The surgeon may opt for a meniscectomy, a procedure to trim and remove the damaged portion of the meniscus. While a meniscectomy provides symptom relief, it may also increase the risk of early-onset osteoarthritis in the knee joint.
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 Are the Benefits of Foam Rolling?
in Health & WellnessArticle featured on Healthline
Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.
Foam rolling can be an effective tool to add to your warm-up or cooldown, before and after exercise. And the benefits of foam rolling may vary from person to person.
Read on to learn the about foam rolling’s benefits and potential risks, plus how to add it to your routine.
1. Ease muscle pain
Foam rolling can be beneficial for easing sore muscles and reducing inflammation.
One small studyTrusted Source of eight male participants found evidence that foam rolling after exercise may help reduce delayed-onset muscle soreness. In the study, physically active men foam rolled for 20 minutes immediately after exercise in addition to 24 and 48 hours after exercising.
These participants saw a decrease in their delayed-onset muscle soreness when compared to exercising without foam rolling. They also performed physical exercises better than those who didn’t foam roll.
More research is needed in a larger, more diverse group of people to confirm how foam rolling affects muscle pain.
2. Increase range of motion
Foam rolling may help increase your range of motion, but more research is needed. Range of motion is important for flexibility and performance.
Researchers found evidence from one small studyTrusted Source of 11 adolescent athletes that a combination of foam rolling and static stretching was most effective for increasing range of motion. This was compared to static stretching or foam rolling alone.
More research is needed among a larger, more diverse group of people to fully understand the connection to foam rolling and range of motion.
For best results from foam rolling, try to stretch out and foam roll after each workout.
3. Temporarily reduce the appearance of cellulite
Providers of some foam rolling products claim the products can help loosen and break up your fascia. Fascia are the body’s connective tissues and contribute to the appearance of cellulite.
While foam rolling may help smooth out your skin temporarily, there is currently no scientific evidence that it can permanently reduce cellulite.
The best way to reduce cellulite is to maintain an active lifestyle and consume a healthy diet.
4. Relieve back pain
SMR may be effectiveTrusted Source for easing pain in the body. It may help ease tension in the back, too.
It’s important to take care when using a foam roller on the back, however. It’s easy to strain or injure your back further.
To use your foam roller for lower back pain, turn your foam roller so it’s vertical (in-line with your spine) and slowly roll the roller from side to side, still in line with your spine. Do this as opposed to keeping it horizontal, which can cause you to arch and strain your back.
You can also try lying on a foam massage ball or a tennis ball to work out knots in the back.
5. Manage fibromyalgia symptoms
SMR has shown promising results for the treatment of fibromyalgia symptoms.
In one studyTrusted Source of 66 adults living with fibromyalgia, participants who foam rolled for 20 weeks reported that they felt better and had less pain intensity, fatigue, stiffness, and depression than those who didn’t try SMR techniques. They also reported an increase in their range of motion.
While this study is promising, more research is needed to confirm the efficacy of foam rolling for treating fibromyalgia symptoms.
6. Help you to relax
Many people find foam rolling to be relaxing. Breaking up tightness in your muscles may help you feel less tense and calmer as a result. But little evidence exists to show that foam rolling helps with relaxation.
In one small studyTrusted Source, 20 female participants either foam rolled or rested for 30 minutes after walking on the treadmill. Researchers didn’t find that foam rolling significantly reduced stress levels more than resting.
More research is needed. In the meantime, if you find foam rolling to be relaxing, there’s no harm in adding it to your weekly routine.
Is foam rolling safe?
Foam rolling is generally considered safe to do if you experience muscle tightness or regularly exercise. But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first.
Also avoid rolling over small joints like your knees, elbows, and ankles, which could cause you to hyperextend or damage them. Instead, when foam rolling your legs, roll out your calves first and then your quads separately, avoiding the knee area.
Foam rolling may help relieve tension during pregnancy. Just get cleared by your doctor first and avoid lying on your back to foam roll later in your pregnancy. You also should skip rolling out the calves in your third trimester. This may cause premature labor. Talk to your doctor if you are concerned.
How to choose a foam roller
A foam roller is usually cylinder-shaped and made of dense foam. But you can find foam rollers in a range of sizes and shapes, and in various levels of firmness.
It may take some trial and error to find the foam roller that’s right for you. Try out different foam rollers before purchasing to find one that is comfortable for you to use.
Here are some of the different types of foam rollers available online:
When choosing a foam roller, you’ll also want to take the shape and size into consideration. A shorter roller is more effective for smaller areas like the arms and calves, for example. Shorter rollers are also are more portable if you plan to travel with your roller.
How to start foam rolling
If you’ve never foam rolled before, you may want to learn a few basics before you get started. You can find endless “foam rolling for beginners” videos online that will explain how to safely roll out different parts of the body.
Or if you exercise at a gym with foam rollers, you can also ask a trainer to walk you through how to use one. You can also try foam rolling classes to learn how to use it effectively.
In general, follow these tips to get started:
If you want more tips, here are 8 foam rolling moves you can try.
Takeaway
Foam rolling can be an effective way to reduce muscle tension before starting your workout. That’s especially the case if you have any leftover tension from exercising over the previous few days.
Foam rolling can also be an important tool to use while cooling down after exercise.
If you add a foam roller to your warm-up and cooldown routine, you may find yourself feeling less sore in the days following.
If you regularly sit or stand for your job, or just have aches and pains, foam rolling can also be useful.
Always talk to your doctor before adding any new tools to your daily routine.
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 to Know About Forearm Muscles
in Arm Injuries, Health & WellnessArticle featured on WebMD
Forearm Muscles Anatomy
Many muscles make up the forearm, extending from your elbow joint to your hand. The ulna and radius bones form a rotational joint that allows your forearm to turn the palm of your hand either up or down. Two large arteries, also known as the ulna and radius, run the length of the forearm and branch into smaller arteries that service your forearm’s musculature.
The bones in your forearm are prone to being broken because people often instinctually extend their forearm trying to break a fall or protect their face, which could lead to a fracture. The muscles in your forearm that allow you to bring about different movements can be categorized as anterior and posterior.
These are the muscles that can be found in your forearm:
The Anterior Compartment
The anterior superficial layer contains four muscles that originate from the medial epicondyle. The pronator teres muscle attaches to the shaft of the radius and is the most medial of the muscles in this layer. Its primary action is the pronation of the forearm. The flexor carpi radialis contributes to abduction and attaches to the base of metacarpals II and III.
Connecting to the flexor retinaculum and acting to flex at the wrist, the palmaris longus allows you to wave at a friend or say goodbye to a loved one. About 15% of the population does not have this muscle, though.
The flexor carpi ulnar is the most lateral of the muscles in the superficial layer, responsible for flexion and abduction at the wrist. It attaches the hand to the pisiform bone and base of the 5th metacarpal. This muscle allows you to move your wrist back and forth.
The Intermediate Layer
Only one muscle makes up the intermediate layer, which originates from the medial condyle of the humerus and the radius. The flexor digitorum superficialis (FDS) lies between the deep and superficial muscle layers and splits into four tendons that attach to the middle phalanx of a finger. At the proximal interphalangeal joints (PIPJs) and the metacarpophalangeal joints (MCPJs), the FDS flexes the fingers and contributes to wrist flexion.
The Deep Layer
The flexor digitorum profundus (FDP) splits into four tendons and originates at the ulna. This muscle attaches to the distal phalanx of each finger and allows flexion of the metacarpophalangeal joints and distal interphalangeal joints. Bending your ring, middle, index, and pinkie fingers is possible because of this muscle. The flexor pollicis longus extends laterally to the flexor digitorum profundus muscle.
This muscle attaches to the distal phalanx of the thumb and originates from the radius. It stretches laterally to the FDP and allows you to bend your thumb. A square-shaped muscle found in the FDL and FDP, the pronator quadratus attaches to the radius and originates from the ulna. The pronator quadratus allows you to pronate your forearm and is innervated by the median nerve.
Posterior Compartment
The Deep Layer
The supinator muscle can be found in the deep layer and originates from the lateral epicondylitis of the humerus and the ulna. The deep radial nerve innervates this muscle.
The extensor pollicis brevis allows you to make a thumbs-up signal. It attaches to the proximal phalanx of the thumb and originates from the posterior radius. Your extensor pollicis longus muscle acts to extend the thumb and is attached to the distal phalanx of the thumb. The extensor indicis attaches to the distal phalanx of your index finger and also acts to extend it; this muscle originates from the interosseous membrane and the ulna.
Your abductor pollicis longus muscle attaches to metacarpal I and abducts the thumb. It sits between the radius and ulna and originates from the interosseous membrane.
What Do Forearm Muscles Do?
From taking a heavy box up a flight of stairs to playing basketball, your forearm muscles are used in your daily life, and strengthening these muscles can also help increase your grip strength. A firm grip can help you in many ways in your everyday life.
How to Strengthen Arm Muscles
Here are some exercises you can try to strengthen your arm muscles:
Find weighted objects like tires to carry and walk for as long as possible. Set it down and then pick it back up. Repeat this until you get tired. If you have access to a sturdy bar, try pull-ups or chin-ups. Other activities like gardening are an excellent way to keep your body in motion and strengthen your arms and hands. Pulling weeds and hammering nails can also help you achieve stronger forearms.
If you go to the gym, grab a couple of dumbbells, and hold them out in front of you until you are exhausted. Finger curls, dumbbell reverse curls, barbell reverse bicep curls, dumbbell wrist extensions, and hammer curls are great exercises you can try to strengthen your forearms.
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 an Ankle Replacement?
in Ankle Injuries, Joint ReplacementArticle featured on Mercy Health
What is an ankle replacement?
Arthroplasty — or ankle joint replacement surgery — is a procedure doctors offer to patients who suffer from arthritis in the ankle. The surgery replaces the ankle joint with an artificial one. This preserves range of motion while reducing pain.
Your doctor may recommend an ankle replacement if other conservative treatments aren’t working. Surgery is usually the last option because it has risks and requires a long recovery. Before opting for surgery, your doctor may try bracing, physical therapy, steroid injections or anti-inflammatory medications.
What to expect from ankle replacement surgery
Ankle joint replacement surgery is a major surgery that requires a hospital stay of two to three days or more. It may take longer for you to be able to walk on crutches or with a walker.
You’re either completely asleep under general anesthesia or numb from an injection during the surgery. Your doctor makes an incision in your skin above the ankle and moves soft tissues out of the way to get to the bone.
The surgeon cuts and removes the bottom of the tibia and the top of the talus. Screws attach the artificial joint in place. Your doctor will realign bones or correct deformities while working on your ankle if necessary.
After surgery, your doctor closes the incision with stitches or staples. Then he puts your ankle in a cast.
Recovery takes several weeks. Avoid putting weight on your ankle until your doctor confirms with x-rays that you’ve healed enough. You can work with a physical therapist to strengthen your muscles and improve range of motion.
Common conditions ankle replacement surgery
Doctors use ankle joint replacement surgery to treat arthritis in the ankles. Your ankle joints have cartilage between the bones that act as a cushion. Arthritis causes the cartilage to wear down. This causes the bones to rub against each other. Other reasons cartilage might wear out and cause your joints to fail are:
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
Are Rest Days Important for Exercise?
in Health & Wellness, PreventionArticle featured on Healthline
We’re always told to stay active and get regular exercise. But whether you’re training for a competition or feeling extra motivated, more isn’t always better.
Rest days are just as important as exercise. A successful fitness regimen isn’t complete without rest days.
Taking regular breaks allows your body to recover and repair. It’s a critical part of progress, regardless of your fitness level or sport. Otherwise, skipping rest days can lead to overtraining or burnout.
Plus, your muscles need glycogen to function, even when you’re not working out. By getting adequate rest, you’ll prevent fatigue by letting your glycogen stores refill.
3. Reduces risk of injury
Regular rest is essential for staying safe during exercise. When your body is overworked, you’ll be more likely to fall out of form, drop a weight, or take a wrong step.
Overtraining also exposes your muscles to repetitive stress and strain. This increases the risk of overuse injuries, forcing you to take more rest days than planned.
4. Improves performance
When you don’t get enough rest, it can be hard to do your normal routine, let alone challenge yourself. For example, you might be less motivated to do an extra rep or run another mile.
Even if you push yourself, overtraining decreases your performance. You may experience reduced endurance, slow reaction times, and poor agility.
Rest has the opposite effect. It increases energy and prevents fatigue, which prepares your body for consistently successful workouts.
5. Supports healthy sleep
While regular exercise can improve your sleep, taking rest days is also helpful.
Physical activity increases energy-boosting hormones like cortisol and adrenaline. Constant exercise, however, overproduces these hormones. You’ll have a hard time getting quality sleep, which only worsens fatigue and exhaustion.
Rest can help you get better sleep by letting your hormones return to a normal, balanced state.
How to do rest days right
The ideal rest day looks different for each person. It depends on the intensity and frequency of your normal routine, along with your lifestyle outside of exercise.
However, there are general guidelines for incorporating rest days in various workouts.
Cardio
Typically, rest days aren’t necessary for light cardio. This includes activities like leisurely walking or slow dancing. It’s safe enough to do every day, unless your doctor says otherwise.
But if you’re doing moderate or vigorous aerobic activity, rest days are essential. It’s recommended to take a rest day every three to five days. If you do vigorous cardio, you’ll want to take more frequent rest days.
You can also have an active rest day by doing a light workout, like gentle stretching.
To determine when you should rest, consider the recommendations for aerobic activity. Each week, adults should get 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity. You can also do a combination of moderate and vigorous activity.
These guidelines can help you plan your rest days. For example, if you’d like to do three days of 50-minute vigorous cardio sessions, you can plan rest days and other workouts around them.
Running
While running is a form of cardio, it usually requires a different approach to rest days.
If you’re a beginner, start running three days a week. Running too much too soon can lead to fatigue and overuse injuries.
On the other days, let yourself rest or do different activities. Your other workouts should involve muscles you don’t use while running.
Rest days are even more important if you’re training for a marathon. In the last three weeks before the event, it’s best to rest more often. A personal trainer or running coach can explain how to rest based on your goals.
Bodybuilding
Bodybuilding, or weight training, incorporates rest days by rotating the muscles worked.
After exercising a specific muscle group, let it rest for one to two days. This gives your muscles a chance to repair and heal.
On the other days, train different muscles. Be sure to work opposing muscles to keep your body balanced.
One way to do rest days is to assign a day for each body part. For instance, Monday can be leg day, Tuesday can be chest day, and so on.
For weight loss
If you’re trying to lose weight, you should still have regular rest days.
Rest allows your muscles to rebuild and grow. And when you have more muscle, you’ll burn more calories at rest. That’s because muscle burns more energy than fat.
Additionally, when you feel refreshed, you’ll be more likely to stick to your exercise routine.
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
Guide to Hip Pain Relief & Treatment Options
in Hip Conditions, Hip Replacement, Recovery, UncategorizedArticle featured on Orthopedic Institute of Pennsylvania
Hip pain and discomfort might be caused by a minor strain or could be due to a chronic condition. Whatever the cause, hip pain can impact your quality of life and keep you from doing the activities you love. To effectively treat your hip pain, you’ll want to know its causes. From there, you can work out how to address the pain and decide if it’s necessary to see a doctor.
This guide to causes and hip pain solutions can help you determine how to get the relief you need.
Causes and Symptoms of Hip Pain
Hip pain can result from the following conditions and causes:
Arthritis
Different kinds of arthritis can cause hip pain. For example, osteoarthritis, common in older adults, is the result of wear and tear. Inflammatory arthritis can affect people of any age and cause a wide range of symptoms, including hip pain.
The symptoms of arthritis affecting the hips can vary. Some people experience a dull aching pain that spreads to other areas of the body, such as the groin, buttocks or thighs. Other people may experience severe pain that limits their range of motion and makes it difficult to walk.
Bursitis
Bursae are small fluid-filled sacs located in various areas of the body, including the hip. Their job is to reduce friction, but sometimes these sacs become inflamed in the case of a condition called bursitis. Bursitis typically causes pain in the hip, but over time it can cause a dull, aching pain to spread to the thigh.
Tendonitis
Tendons are tough fibers that connect muscles to bones throughout your body. When these tendons become inflamed, the condition is referred to as tendonitis. Tendonitis in the hip can cause swelling, affect movement and create a grating sensation when you walk.
Hip Dysplasia
Hip dysplasia is a condition in which the bones of the hip joint are misaligned, leading to the joints wearing out faster than they would if properly aligned. The condition can affect children, adolescents and adults. As the joint wears out, you can experience stiffness and pain.
Injury
Injuries to the hip can also result in pain. A fracture, dislocation or labral tear are among the potential injuries to the hip point. A fracture might be the result of a fall and is common among older people. Hip dislocation occurs when the femur slips out of the hip socket, which may happen as the result of a fall or a car accident. The labrum is a ring of cartilage that helps to cushion the hip joint. A labral tear is a common sports injury.
Pain Treatments and Remedies for Hip Pain
Some conditions causing hip pain can be treated and resolved at home, while others require medical intervention. Some of the common remedies for hip joint pain include:
When You Should See a Doctor
Hip pain might be a minor inconvenience that resolves over time, or it could be the result of a more serious condition that requires treatment. It might be time to see a doctor if you experience:
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