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.
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
Good and Bad Exercises for Low Back Pain
in Back PainArticle featured on WebMD
Lower Back Pain: How Exercise Helps
You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.
Avoid: Toe Touches
Exercise is good for low back pain — but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor. Some exercises may aggravate pain. Standing toe touches, for example, put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.
Try: Partial Crunches
Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. Breathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.
Avoid: Sit-ups
Although you might think sit-ups can strengthen your core or abdominal muscles, most people tend to use muscles in the hips when doing sit-ups. Sit-ups may also put a lot of pressure on the discs in your spine.
Try: Hamstring Stretches
Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.
Avoid: Leg Lifts
Leg lifts are sometimes suggested as an exercise to “strengthen your core” or abdominal muscles. Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back is very demanding on your core. If weak, this exercise can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Keeping your lower back flat on floor. Slowly lift the straight leg up about 6 inches and hold briefly. Lower leg slowly. Repeat 10 times, then switch legs.
Try: Wall Sits
Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.
Try: Press-up Back Extensions
Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it’s comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.
Try: Bird Dog
Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.
Try: Knee to Chest
Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.
Try: Pelvic Tilts
Lie on your back with knees bent, feet flat on floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.
Try: Bridging
Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.
Lifting Weights May Help
Done properly, lifting weights doesn’t usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.
Try: Aerobic Exercise
Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.
Try: Some Pilates Moves
Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves. For further reading, here are more back exercises for women.
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 Can I Prevent Common Exercise Injuries?
in Health & Wellness, Sports Related Injuries, Wellness TipsArticle featured on Mass General Brigham
Sports and exercise have indisputable benefits: stronger bones and muscles, reduced risk of many diseases, improved mental health and mood, socialization, fun — and more. But they also come with the risk of injury.
“Realistically speaking, we can’t completely prevent injury. If we start to focus on mitigating our risk of injury, we have a better pathway for success,” says Dave Granito, MS, ATC, director of recovery and injury prevention at Mass General Brigham’s Center for Sports Performance and Research. “The way we do that is to look at things that might lead to injury. Then we try to adjust certain factors to keep the risk low.”
Granito is a former athletic trainer for professional football teams, including the New York Giants, New England Patriots, and Detroit Lions. He offers several tips for people at all levels of fitness who are interested in preventing injury.
Get professional advice.
It’s important to visit your doctor before you start a new activity, and as you ramp up. “They can examine you, look at how you move and say, ‘These are some of the things we need to do before you get there,’” Granito says. Your provider might recommend weight loss, offer nutrition advice, address underlying health issues, and treat previous injuries.
Other professionals you can consult include:
Assess your movement.
The number one reason people get hurt is because they continuously repeat bad movement, Granito says. If you run, do you sit back in your stance or lean forward? How do your legs move? If you row or play a throwing sport, are your movements sequenced and timed properly so you don’t overstress one area of the body? The more you repeat a bad movement, the higher the risk for injury.
Think of a car with wheels out of alignment: You may be able to drive for a while without noticing a problem. But if you drive thousands of miles like that, you’ll damage the car.
Granito recommends that you research proper form for the activities you do and then think critically about your own form. If you’re uncertain, consult an expert for an objective assessment of your movements.
Ease into your goal.
Whether you’re a weekend warrior aiming to stay active or a high-level athlete chasing a championship, goals take time to achieve.
“If a person doesn’t take time to build up to longer workouts or higher levels of intensity, their body won’t be ready to handle the demand, and that can cause injury,” Granito says.
For example, when planning to run a race, consider how far you’ve run before and your overall cardiovascular fitness. If 3 miles is the furthest you’ve ever run, choose a shorter race as your first goal. Or realistically calculate how to gradually build from 3 miles to a longer distance. If you simply want to start playing basketball or pickleball on the weekends, start with shorter or fewer games.
Warm up and cool down.
Before every workout, you have to get your body ready. In particular, powerful, explosive movements such as jumps and sprints can cause injury if tissues are not warm and elastic.
“Warming up increases blood flow, and blood flow makes tissues more elastic,” Granito says. “Instead of a time-based guideline for a warm-up, I recommend warming up until you start to sweat.”
Before beginning a workout, he has athletes:
After activity, Granito recommends doing your warm-up routine in the opposite order to slowly bring your body back to pre-exercise levels.
Cross-training for injury prevention
Cross-training helps prevent overuse injuries in athletes who consistently put a lot of stress on a particular part of the body. For example, runners can bike to improve aerobic capacity without putting stress on the knees and ankles. Similarly, cyclists can swim, and throwing athletes can take a few days off from throwing to lift weights.
“In terms of mitigating injury risk, cross-training is a great way to take stress off of the parts that you’re trying to rest while still making progress,” Granito says. “It’s especially helpful in people who really focus on one sport.”
Strengthen your core.
The core is the foundation of almost all athletic movement. “Most people think of core strength as just their abs. But the core is essentially everything from our knees to our nipples in the front and from the back of our knees to our shoulder blades in the back,” Granito says.
A weak core forces you to use other parts of your body with more force, which can cause an injury. Imagine a tennis player with a core that’s not strong enough to hit the ball forcefully. They may try to draw more power from their hips, shoulder, or elbow, which can hurt the joints or surrounding muscles and tendons.
Rest and recover.
When we exercise, we create tiny tears in our muscles. It’s important to allow those tissues to recover. Rest or low-level activity helps your muscles heal and allows your body to eliminate waste and byproducts created during exercise.
“If you don’t recover well from one day to the next, then your effectiveness the next day goes down. And if we continue that day after day, not recovering between workouts, you increase your injury risk,” he says.
A rest period doesn’t mean being completely inactive. You can do low-impact activities, such as walking and swimming, and incorporate stretching to prevent injury and increase flexibility. Good sleep habits and nutrition are also important to rest and 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
Injuries in Autumn to Watch Out For
in Health & WellnessArticle featured on Central Orthopedic Group
Autumn- a time for family, a time for activities!
The air has finally cooled and the Long Island humidity is slowly dissipating. It’s almost time for warm cider as we sit around firepits and revel in the crisp evening air. In old times, the harvest would be upon us. Although most of us aren’t spending our days plucking the bounty in the fields, Autumn brings about an increase in physical activity for many of us, sometimes we don’t even realize it!
Autumn Activities
Pumpkin farms, gardening, baking, and raking leaves. These joy bringing activities, unfortunately, can be injuries waiting to happen.
Lifting, Bending & Running Injuries
1) Strains
A strain occurs to muscles and tendons. It is commonly known as a pulled muscle. Tendons are connective tissues that attach muscle to bone. The exertion placed on a specific area can cause microscopic tears in the tissue. Subsequently, strains can be very painful. Bending, lifting, and jerking motions without the use of proper body mechanics can cause strains. Raking leaves and picking up heavy pumpkins or gourds are all common causes of strains. Pain or tenderness, weakness, redness, swelling, or muscle spasms may all be indicative of a strain.
There are many different orthopedic methods for treating strains- both surgical and nonsurgical. Rest is imperative, cold therapy and light stretching may help as well. An increase in blood flow will aid the injured tissue in healing. For this reason, gentle movement will help.
2) Sprains
Sprains, on the other hand, are tearing or stretching of ligaments. Ligaments are fibrous pieces of connective tissue that connect two bones together. When overstretching or overexerting happens, sprains occur. Similar to strains, signs, and symptoms of sprains include redness, swelling, pain, and decreased mobility. On the other hand bruising may also occur. Oftentimes clients report hearing a popping sound when the injury occurs. Gardening is a leading cause of sprains. It is important to make sure your space is uncluttered and it is clear when you get up from kneeling. A trip over a plant can cause a fall which can lead to trauma on the joint causing a Sprain.
Treatment of sprains may be as simple as casting or splinting the affected area. Surgery may be required though. Noninvasive treatment of sprains is common. Therefore, rest, ice, compression to treat swelling and elevation can alleviate pain experienced with sprains.
3) Stress Fractures
You may find yourself out walking or running more often because the weather has cooled. Overuse is one of the most common causes of running injuries. Stress fractures can occur with repeated and continuous stress on the bones. High impact activity like running on hard surfaces causes repetitive blows to the bones of the foot, ankle, and leg. So, the connective tissues in the body become fatigued. They are unable to aid in absorbing shock the way they need to. Symptoms of stress fractures include pain upon use that subsides with rest and swelling or aching at the injury site.
An x-ray assesses and diagnosis the injury. A comprehensive treatment plan will then be created. A brace or splint may be required and rest is always recommended. As a result, avoidance of weight-bearing activity may also be necessary. Surgical intervention may be warranted in severe cases where the fracture persists or worsens. Orthopedic surgical care may include screws, pins, or plates to aid in the healing of the fracture.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
5 Signs You Should See a Joint Replacement Specialist
in Joint Pain, Joint ReplacementArticle featured on Northwest Extremity Specialists
What Are the Most Common Joint Replacements?
Orthopedic specialists perform hip replacements and knee replacements more than any other kind. Typically, joints found in the legs get the most wear and tear over a lifetime, so it makes sense that replacing worn-out or damaged ones occurs frequently. However, joint replacements can also involve the shoulders, elbows, wrists, and ankles.
Top Signs Joint Replacement May Be Right for You
In many cases, an appointment with a joint replacement specialist can set you on the path to regaining full range of motion, alleviating pain, and renewing your ability to take part in your favorite activities. No matter what joint is causing you trouble, there are five signs that indicate a strong need to make an appointment with a qualified joint replacement specialist as soon as possible.
1. Chronic Pain
Acute pain occurs with an injury or when you do extreme physical activity. It goes away quickly, and you can resume your everyday life with no problems. Chronic pain lingers. It becomes a constant and unwanted companion that gets in the way of true enjoyment. The issue may not go away when you stop whatever activity triggered it in the first place. Chronic orthopedic pain is the most important reason to consider joint replacement surgery because it is the most common and potentially disruptive to the rest of your life.
2. Deformation of the Joint
Although swelling may cause some deformation on a temporary basis, joints may also shift position permanently. For example, bowed or knocked knees (out-turned or in-turned joints) may indicate structural damage. Similar problems may also occur in other major joints like the shoulders or elbows. This is more commonly seen after traumatic injuries or with osteoarthritis diagnoses.
3. Limits to Motion or Physical Ability
Whether because of pain, swelling, or limited range of motion, joint pain sometimes stops you from taking part in your favorite activities. Athletes and fitness fanatics may experience greater disruption, but everyone deserves to walk their dog, play with their grandkids, or go shopping without issues. No one should have to give up everything they enjoy doing because of chronic or worsening joint symptoms.
4. Diagnosed Osteoarthritis
Many people go to a joint specialist or orthopedist after receiving a related diagnosis from their primary care doctor. Osteoarthritis, which is indicated by inflammation of the joints, is the most common one. Once you get to this point, knee or hip replacement becomes a highly beneficial option for most patients.
5. At-Home Treatments Do Not Provide Relief
Everyone gets sore sometimes, and an over-the-counter pain medication, heating pad, or ice pack can make you feel better again. However, when these become common activities instead of occasional treatments, it may become time to see a joint specialist. Also, if they no longer provide total relief, there are other options to explore with your doctor.
Now Is the Time to Take the First Steps Toward a Pain-Free Future
If your joint pain keeps getting worse over time, it makes no sense to wait longer than necessary. Do not linger in chronic pain, avoid your favorite activities, or struggle to enjoy a comfortable life. Things will only get more difficult and unpleasant the longer you wait to seek treatment.
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