Article featured on HealthPartners
Whether your kiddo is a little daredevil or just a bit klutzy, accidents happen.
The good news is that most mishaps result in minor injuries that can be treated with a dab of antibacterial ointment, a little rest, and lots of hugs and kisses. But the reality is that every tumble has the potential to be “the big one” – an injury that has you speeding toward the nearest hospital.
But it’s a fine line. What kinds of child injuries really raise the boo-boo bar? When is a trip to urgent care enough? And when might you need to seek highly-specialized emergency care at a pediatric trauma center?
1. Falls: The most common cause of injury for kids of all ages
Falls are the leading cause of injury among children. In fact, the Centers for Disease Control and Prevention (CDC) says that roughly 8,000 children are treated in U.S. emergency rooms for fall-related injuries every day.
Playgrounds, especially slides and monkey bars, are some of the most common causes of injury. Other common fall hazards include:
- Stairs
- Beds without railings
- Windows
- Elevated landings
- Baby walkers
- Slippery bathtubs
- Cluttered pathways
Also, while falls are the most common injury for kids of all ages, babies and toddlers are especially fall-prone. Little humans simply don’t have the same movement control and balance that older kids and adults do. Of course, there are numerous child fall prevention best practices that can help reduce the chances of a serious injury. But falls can still happen in a flash.
Head, neck, back or spine injuries, and broken bones top the list. More specifically, these injuries can often need the highest level of trauma care – or what’s often called Level 1 trauma care. Why? These kinds of injuries can be more complex, which may require expert care from a range of specialists.
In addition, we suggest that you bring your child to a trauma center right away if they’re experiencing any of the following symptoms after a fall:
- Difficulty breathing
- Possible broken bones – especially if the potential fracture is located in areas like the head, face, neck, back or pelvis, or if a bone has pierced through the skin – ligament tears or a spinal cord injury
- New or worsening bleeding or swelling, headache, nausea or vomiting
- Loss of consciousness or memory loss surrounding the accident
Learn more about what to do if your child falls and hurts themselves.
2. Being struck by or against an object: Accidental impacts
Most kids get bumped into on a regular basis – especially if they play sports (or have older siblings). Usually these run-ins are minor accidents caused by playing a little too hard or getting distracted.
But according to CDC and NEISS All Injury Program data from 2000-2018, the frequency of emergency department visits after being struck by or against an object is second only to falls, especially for kids aged 0-14.
These types of childhood injuries can happen anytime and anywhere. Here’s just a sampling of some of the accidents that fall into this category:
- Walking into a wall, door or piece of furniture
- Being hit by an object such as a baseball or a falling storage box
- Getting hit and hurt by another player during a football, soccer, lacrosse, softball, baseball or other sports game
- Being pinned under a piece of furniture or an appliance that tipped over
Head, neck, back or spine injuries, and broken bones are often top trauma priorities for these types of accidents, too. Also, if your child is injured after being pinned under or against something, internal injuries can be a concern.
We suggest heading to a pediatric trauma center if your child is experiencing any of the following symptoms:
- Difficulty breathing
- Possible broken bones – especially if the potential fracture is located in areas like the head, face, neck, back or pelvis, or if a bone has pierced through the skin – ligament tears or a spinal cord injury
- New or worsening bleeding or swelling, headache, nausea or vomiting
- Loss of consciousness or memory loss surrounding the accident
3. Motor vehicle accidents: The most common injury for teen drivers and riders
There are millions of motor vehicle accidents every year. Next to falls, these accidents are the most common causes of nonfatal injuries among teenagers.
Whether your child is cruising in your family car or riding an ATV at the cabin up north, motor vehicle accidents can happen anytime. And teens between 16 and 19 are at a higher motor vehicle crash risk than any other age group, according to the CDC.
Why? One reason is because teens are less experienced drivers or they’re riding with less experienced drivers.
The CDC says that the crash risk for teen drivers is especially high during their first few months of licensure. In addition, the presence of other teen passengers increases crash risks.
When may trauma care be needed after a motor vehicle accident?
Motor vehicle accidents can cause a range of injuries – some obvious and some subtle. And even low-speed accidents can leave kids with an injury.
After any motor vehicle accident, we suggest getting your child checked out. Some injuries may or may not present themselves right away. Urgent care can be a good choice for minor bumps, scrapes or bruises.
If an ambulance arrives and paramedics say a trip to the ER is recommended, we suggest you follow their advice and ask to be taken to the nearest pediatric trauma center.
In addition, we recommend seeking pediatric emergency care if your child has any of the following injuries or symptoms:
- Difficulty breathing
- Visible or possible head, neck or back injuries
- Possible broken bones – especially if the potential fracture is located in areas like the head, face, neck, back or pelvis, or if a bone has pierced through the skin – ligament tears or a spinal cord injury
- New or worsening bleeding or swelling, headache, nausea or vomiting
- Loss of consciousness or has memory loss surrounding the accident
4. Cuts and puncture wounds: Injuries that are more than a little scratch
Whether they’re playing with friends or helping you in the yard, a lot of kids accidentally cut or poke themselves with something sharp. Most wounds will sting and throb, but once they’re cleaned and patched up they typically heal pretty quickly.
But more serious lacerations or piercings are relatively common, especially for kids between 5 and 14 years old.
When are cuts and piercings most likely to happen?
Usually, most deep cuts or piercings occur after another common kid injury occurs – namely a bad fall or being hit by something. But other household accidents involving machinery like yard tools, kitchen appliances or cutlery can be the culprits, too.
If your child has any lacerations or puncture wounds that occurred after a fall, being hit by an object, or may involve a broken bone, head to the nearest trauma center. Multiple injuries will likely require care from multiple specialists.
If a cut or puncture is the primary injury, get emergency pediatric trauma care if your child’s injury is:
- Bleeding heavily or the bleeding hasn’t decreased after five to 10 minutes of direct pressure
- Causing numbness or inability to move fingers, toes, arms, legs, joints or other parts of their body
- Deeper or longer than ½ inch
- Located on your child’s head or face, or close to an eye
- Caused by a dirty or rusty object
- Embedded with dirt, gravel or other debris
- Has ragged or separated edges
- Caused by an animal or human bite
- Extremely painful
- Showing signs of infection (e.g. increased warmth, redness, swelling or drainage, or foul odor)
5. Bites and stings: Wounds caused by animals, insects and humans
The vast majority of bites and stings are minor – requiring little to no medical treatment. But according to the previously mentioned CDC and NEISS All Injury Program data, bites and stings are the third most common reason for ER visits for kids aged 0-9.
Like any injury, bites and stings can happen anytime, anywhere. Among children, dog bites are some of the most common injuries we see.
When may trauma care be needed after a bite or sting?
After any bite or sting, seek emergency pediatric trauma care if:
- The wound (or wounds) is bleeding heavily or the bleeding hasn’t decreased after five to 10 minutes of direct pressure
- The wound (or wounds) is showing signs of infection (e.g. increased warmth, redness, swelling or drainage, or foul odor)
- Your child is having difficulty breathing or showing other signs of an allergic reaction such as swell hives, wheezing or trouble swallowing, rapid pulse or dizziness
Specifically for animal bites, seek emergency care if:
- The animal that bit your child is wild
- The bite or bites are deeper or longer than ½ inch – especially if they’re located on your child’s face and/or near an eye
- The bite is from a venomous snake or spider
- Venomous snake and spider bites are rare in the Midwest, and Minnesota and Wisconsin have just two species of poisonous snakes
- The bite is from a bat (which is uncommon in Minnesota and beyond, but requires fast care)
6. Foreign bodies: When something is where it shouldn’t be
It’s safe to say that every kid experiences a “foreign body” at some point during their childhood. Whether it be a splinter in their finger or a sweet pea in their nose, curious kiddos get things stuck.
But more serious cases happen. In fact, it’s the fourth most common reason for an ER trip for kids between 1 and 4 years old.
When and where are foreign body injuries most likely to happen?
Most of the time, the child will inhale or ingest something on their own. This can happen during a mealtime or during playtime, when there are a lot of choking hazards around.
When may trauma care be needed for removing a foreign body?
Most foreign bodies can pass through their gastrointestinal track without issue, but sometimes they become lodged in the throat, stomach or soft tissues. Choking and bowel obstructions are the biggest concerns, and require emergency medical care.
If your child appears to be choking, take action by using choking first aid techniques like back blows or the Heimlich maneuver to dislodge the object. If you don’t know how or your efforts aren’t working, call 911.
If your child has swallowed something and you’re unsure if it can be passed naturally, call your doctor. Go to a pediatric trauma center if you notice any of the following symptoms of a possible bowel obstruction:
- Severe abdominal pain, cramping or swelling
- Vomiting
- Bloating
- Loud bowel sounds
- Inability to pass gas
- Constipation
7. Burns: Injuries that aren’t only caused by fire
Whether a curious hand grabs for a hot pan or repeated sunscreen applications didn’t get the job done, mild burns are pretty common for kids.
But only a little amount of time – sometimes just seconds – is needed for burn injuries to worsen.
When and where are burns most likely to happen?
Thermal burns – burns caused by coming into contact with flames, or hot metals, liquids or steam – are the most common among children. But other types of burns include:
- Chemical burns caused by acids or solvent cleaners (e.g. bleach, ammonia, paint thinner)
- Electrical burns after coming into contact with an electrical current
- Radiation burns (aka sunburn)
- Friction burns such as road rash or carpet burn
- Cold burns such as frostbite
When may trauma care be needed for burn injuries?
If a burn has caused any damage below the epidermis – the outer layer of the skin – some degree of specialty care may be needed. Blisters signal a second-degree burn that’s gone deeper, and any charring or whitish marks are a sign of the most severe third- or fourth-degree burns.
The more severe or widespread the burn, the higher degree of specialty care that is needed and suggest that kids get specialized burn care if:
- Burns are located on the face, ears, hands, feet or genital area where permanent damage is a risk if not treated properly
- Burns appear deeper than first-degree and/or cover a large area of the body (e.g. larger than the size of your palm)
- There are signs of infection (e.g. increased warmth, redness, swelling or drainage, or foul odor)
- Pain, irritation or discoloration worsens
For the worst kid injuries, get the best possible trauma care
Accidents happen. And the worst ones can result in injuries that need highly-specialized care from pediatric trauma experts.
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, 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 surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
7 Most Common Accidents and Injuries During Back to School
in Nutrition & General Health, Wellness TipsArticle featured on HealthPartners
Whether your kiddo is a little daredevil or just a bit klutzy, accidents happen.
The good news is that most mishaps result in minor injuries that can be treated with a dab of antibacterial ointment, a little rest, and lots of hugs and kisses. But the reality is that every tumble has the potential to be “the big one” – an injury that has you speeding toward the nearest hospital.
But it’s a fine line. What kinds of child injuries really raise the boo-boo bar? When is a trip to urgent care enough? And when might you need to seek highly-specialized emergency care at a pediatric trauma center?
1. Falls: The most common cause of injury for kids of all ages
Falls are the leading cause of injury among children. In fact, the Centers for Disease Control and Prevention (CDC) says that roughly 8,000 children are treated in U.S. emergency rooms for fall-related injuries every day.
When and where are falls most likely to happen?
Playgrounds, especially slides and monkey bars, are some of the most common causes of injury. Other common fall hazards include:
Also, while falls are the most common injury for kids of all ages, babies and toddlers are especially fall-prone. Little humans simply don’t have the same movement control and balance that older kids and adults do. Of course, there are numerous child fall prevention best practices that can help reduce the chances of a serious injury. But falls can still happen in a flash.
What types of fall injuries may need specialized trauma care?
Head, neck, back or spine injuries, and broken bones top the list. More specifically, these injuries can often need the highest level of trauma care – or what’s often called Level 1 trauma care. Why? These kinds of injuries can be more complex, which may require expert care from a range of specialists.
In addition, we suggest that you bring your child to a trauma center right away if they’re experiencing any of the following symptoms after a fall:
Learn more about what to do if your child falls and hurts themselves.
2. Being struck by or against an object: Accidental impacts
Most kids get bumped into on a regular basis – especially if they play sports (or have older siblings). Usually these run-ins are minor accidents caused by playing a little too hard or getting distracted.
But according to CDC and NEISS All Injury Program data from 2000-2018, the frequency of emergency department visits after being struck by or against an object is second only to falls, especially for kids aged 0-14.
When and where are kids most likely to get struck by or against an object?
These types of childhood injuries can happen anytime and anywhere. Here’s just a sampling of some of the accidents that fall into this category:
What types of “struck by or against” injuries may need trauma care?
Head, neck, back or spine injuries, and broken bones are often top trauma priorities for these types of accidents, too. Also, if your child is injured after being pinned under or against something, internal injuries can be a concern.
We suggest heading to a pediatric trauma center if your child is experiencing any of the following symptoms:
3. Motor vehicle accidents: The most common injury for teen drivers and riders
There are millions of motor vehicle accidents every year. Next to falls, these accidents are the most common causes of nonfatal injuries among teenagers.
When and where are motor vehicle accidents most likely to happen?
Whether your child is cruising in your family car or riding an ATV at the cabin up north, motor vehicle accidents can happen anytime. And teens between 16 and 19 are at a higher motor vehicle crash risk than any other age group, according to the CDC.
Why? One reason is because teens are less experienced drivers or they’re riding with less experienced drivers.
The CDC says that the crash risk for teen drivers is especially high during their first few months of licensure. In addition, the presence of other teen passengers increases crash risks.
When may trauma care be needed after a motor vehicle accident?
Motor vehicle accidents can cause a range of injuries – some obvious and some subtle. And even low-speed accidents can leave kids with an injury.
After any motor vehicle accident, we suggest getting your child checked out. Some injuries may or may not present themselves right away. Urgent care can be a good choice for minor bumps, scrapes or bruises.
If an ambulance arrives and paramedics say a trip to the ER is recommended, we suggest you follow their advice and ask to be taken to the nearest pediatric trauma center.
In addition, we recommend seeking pediatric emergency care if your child has any of the following injuries or symptoms:
4. Cuts and puncture wounds: Injuries that are more than a little scratch
Whether they’re playing with friends or helping you in the yard, a lot of kids accidentally cut or poke themselves with something sharp. Most wounds will sting and throb, but once they’re cleaned and patched up they typically heal pretty quickly.
But more serious lacerations or piercings are relatively common, especially for kids between 5 and 14 years old.
When are cuts and piercings most likely to happen?
Usually, most deep cuts or piercings occur after another common kid injury occurs – namely a bad fall or being hit by something. But other household accidents involving machinery like yard tools, kitchen appliances or cutlery can be the culprits, too.
When may trauma care be needed for cuts and piercings?
If your child has any lacerations or puncture wounds that occurred after a fall, being hit by an object, or may involve a broken bone, head to the nearest trauma center. Multiple injuries will likely require care from multiple specialists.
If a cut or puncture is the primary injury, get emergency pediatric trauma care if your child’s injury is:
5. Bites and stings: Wounds caused by animals, insects and humans
The vast majority of bites and stings are minor – requiring little to no medical treatment. But according to the previously mentioned CDC and NEISS All Injury Program data, bites and stings are the third most common reason for ER visits for kids aged 0-9.
When and where are bites and stings most likely to happen?
Like any injury, bites and stings can happen anytime, anywhere. Among children, dog bites are some of the most common injuries we see.
When may trauma care be needed after a bite or sting?
After any bite or sting, seek emergency pediatric trauma care if:
Specifically for animal bites, seek emergency care if:
6. Foreign bodies: When something is where it shouldn’t be
It’s safe to say that every kid experiences a “foreign body” at some point during their childhood. Whether it be a splinter in their finger or a sweet pea in their nose, curious kiddos get things stuck.
But more serious cases happen. In fact, it’s the fourth most common reason for an ER trip for kids between 1 and 4 years old.
When and where are foreign body injuries most likely to happen?
Most of the time, the child will inhale or ingest something on their own. This can happen during a mealtime or during playtime, when there are a lot of choking hazards around.
When may trauma care be needed for removing a foreign body?
Most foreign bodies can pass through their gastrointestinal track without issue, but sometimes they become lodged in the throat, stomach or soft tissues. Choking and bowel obstructions are the biggest concerns, and require emergency medical care.
If your child appears to be choking, take action by using choking first aid techniques like back blows or the Heimlich maneuver to dislodge the object. If you don’t know how or your efforts aren’t working, call 911.
If your child has swallowed something and you’re unsure if it can be passed naturally, call your doctor. Go to a pediatric trauma center if you notice any of the following symptoms of a possible bowel obstruction:
7. Burns: Injuries that aren’t only caused by fire
Whether a curious hand grabs for a hot pan or repeated sunscreen applications didn’t get the job done, mild burns are pretty common for kids.
But only a little amount of time – sometimes just seconds – is needed for burn injuries to worsen.
When and where are burns most likely to happen?
Thermal burns – burns caused by coming into contact with flames, or hot metals, liquids or steam – are the most common among children. But other types of burns include:
When may trauma care be needed for burn injuries?
If a burn has caused any damage below the epidermis – the outer layer of the skin – some degree of specialty care may be needed. Blisters signal a second-degree burn that’s gone deeper, and any charring or whitish marks are a sign of the most severe third- or fourth-degree burns.
The more severe or widespread the burn, the higher degree of specialty care that is needed and suggest that kids get specialized burn care if:
For the worst kid injuries, get the best possible trauma care
Accidents happen. And the worst ones can result in injuries that need highly-specialized care from pediatric trauma experts.
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, 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 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 Does RA Often Occur in the Joints of the Hands?
in Rheumatoid ArthritisArticle featured on MedicalNewsToday
In people with rheumatoid arthritis (RA), the immune system attacks healthy tissues in the lining of the joints. It often affects the hands, wrists, and feet. Over time, these joints can become stiff and deformed. Here’s why RA often affects these areas, along with treatments that may help prevent and treat pain.
Why does RA affect the hand joints?
RA tends to affect many joints at once. Often, symptoms first appear in the small joints of the middle fingers and in the bases of the hands and toes. It usually occurs in the same joints on both sides of the body.
RA may affect small joints in the hands first because there are many more joints in the hands than in other parts of the body.
The hands have 29 joints each. These joints are supported by a complex network of muscles, ligaments, and tendons that has evolved to perform complex tasks.
In people with RA, the immune system attacks and causes inflammation in the joint lining, or synovium. The synovium produces a fluid that lubricates the cartilage covering the ends of bones, allowing the bones to glide smoothly against each other when a person bends the joint.
A person with RA may experience symptoms such as pain, swelling, and stiffness in the joints. Over time, chronic inflammation in the joints may cause the cartilage to gradually wear away.
The condition may also progress to larger joints, such as the knees, ankles, or elbows.
In addition to affecting the joints, RA can cause inflammation that can also impact a person’s:
Common symptoms
Some research suggests that RA has a slow onset in more than 50% of cases.
Around 25% of people have abrupt RA onset. Experts believe that it is linked to gum inflammation from bacteria called Porphyromonas gingivalis. People will not experience gum inflammation or gingivitis (gum disease) from this infection unless they smoke.
RA is progressive, which means that the symptoms get worse over time. Treatments such as disease-modifying antirheumatic drugs (DMARDs) and nonsteroidal anti-inflammatory drugs can help slow the progression of RA but cannot cure the condition.
Early signs and symptoms of RA include tenderness, pain, swelling, or stiffness in joints that:
The fingers may appear swollen, like sausages. Inflammation can eventually cause irregularities in the joints and an inability to properly bend or straighten these joints.
Some other common symptoms of RA include:
Over time, inflammation can affect other parts of the body, leading to symptoms such as:
Home remedies
Home remedies do not replace medical treatments such as DMARDs, which can help slow the progression of RA. A person should never stop or change their prescribed treatment plan before speaking with a doctor.
Several home remedies may help alleviate pain, swelling, or stiffness in the joints due to RA. These remedies include:
The following supplements have limited scientific evidence proving their benefits but are worth bringing up with a doctor:
Making certain dietary changes can also reduce inflammation throughout the body and help a person lose weight. This may help relieve RA symptoms. Having an anti-inflammatory diet includes eating:
Some people with RA may find that avoiding gluten or eating more fermented foods, such as yogurt and sauerkraut, helps with symptoms.
A person should always talk with a doctor before trying any new supplements or making any major dietary changes.
Exercises
For people with RA hand pain, exercise may improve the symptoms and maintain joint mobility and function.
Some research suggests that performing therapist-recommended hand exercises may improve grip and hand function while also relieving RA symptoms.
A 2018 study in 841 people with RA suggests that hand exercises may improve mobility and function. The study also concludes that performing a hand exercise routine likely does not relieve pain or improve a person’s grip and strength in the short or long term.
A person should aim to incorporate the following into their routine:
Some exercise is always better than none. Although feeling some discomfort is OK, a person should stop exercising if they feel significant pain.
When to talk with a doctor
A person should talk with a doctor if they experience any early symptoms of RA, including:
For people who already have a diagnosis of and treatment plan for RA, a doctor visit is warranted if they:
A person should also talk with a doctor before starting new supplements or a new diet. Also, they should always talk with a doctor before changing or discontinuing their medications.
The takeaway
RA is an autoimmune condition that affects many joints in the body. The condition causes the immune system to attack the lining in the joints, causing pain and swelling. Because there are many joints in the hands, people usually experience the first symptoms of RA in their hands.
Medications such as DMARDs help slow the progression of the condition. Several home remedies can also help manage the symptoms. Hand exercises may improve hand mobility, while full body exercise may relieve the symptoms and improve overall well-being.
A person’s healthcare team can help determine the best treatment plan to manage pain and improve functioning.
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, 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 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 Best Exercises for Overall Health and Fitness?
in Wellness TipsArticle featured on MedicalNewsToday
The powerful combination of cardiovascular exercise and strength training can help a person build muscle strength and improve their heart, lung, and circulatory health.
Exercises that target multiple muscle groups are particularly effective. These include various exercises that require little to no equipment and can suit a range of fitness levels.
Here, we look at 13 of the best exercises for overall health and fitness. We explain what areas of the body each exercise primarily works and provide step-by-step instructions.
Doing the exercises
People can do the following exercises individually or as part of a circuit. Some require basic fitness equipment, such as dumbbells or an exercise ball, but people can do many of them with no equipment.
The American Council on Exercise recommends that people continue doing repetitions until they reach muscle fatigue or can no longer maintain proper form.
However, they note that endurance athletes, such as runners and cyclists, should stick to about 20–30 repetitions rather than working to the point of muscle fatigue.
The American College of Sports Medicine (ACSM) recommend doing 8–12 repetitions of 8–10 strength training exercises on at least 2 days of the week.
The ACSM also recommends at least 30 minutes of moderate-intensity physical activity a day, 5 days per week. Alternatively, they say that people can perform 20-minute sessions of vigorous physical activity on 3 days of the week.
Pushups
Pushups work multiple muscle groups, strengthening the arms, chest, and shoulders.
How to do them:
Bodyweight squats
Bodyweight squats can increase lower body and core strength as they work the abs, buttocks, hips, thighs, calves, and shins.
How to do them:
Lunges
Lunges work the thighs, buttocks, hips, and abdominal muscles.
How to do them:
Running
Running is a form of aerobic exercise, and it can help improve cardiovascular fitness and bone strength. Jogging is a less intense form of running and may be best for beginners.
People can often improve their running endurance through interval running, which involves running for a certain distance or time and then switching to walking before running again. Alternatively, people can switch between running and sprinting.
Sprint interval training may help decrease body fat, increase aerobic capacity, and increase peak running speed.
Side planks
Side planks help build core strength, which can help reduce lower back pain. Side planks work the buttocks, hips, and abdominal muscles.
How to do them:
Planks
Planks strengthen the back and abdominal muscles and help build core strength.
How to do them:
Once people feel strong performing this exercise, they can try a high plank. This move uses the same body positioning, but the person keeps their arms straight with their palms flat on the floor, directly underneath the shoulders.
Knee tucks
Knee tucks work the abdominals, calves, and shins. People will need an exercise ball, sometimes called a stability ball, for this exercise.
How to do them:
Glute bridge
The glute bridge is good for the muscles in the back of the body, known as the posterior chain.
How to do it:
Standing overhead dumbbell presses
This exercise helps strengthen the shoulder muscles. People will require two dumbbells.
How to do them:
Dumbbell rows
Dumbbell rows can strengthen the back and increase muscle growth. An increase in muscle strength also causes the body to burn more calories when resting. People will need two dumbbells for this exercise.
How to do them:
Pike roll-out
A pike roll-out works the abdominal, arm, and shoulder muscles. People will need a stability ball.
How to do it:
Crow Stand
The Crow Stand is a yoga pose that improves balance and can help build wrist, arm, and core strength.
How to do it:
Swimming
Swimming uses almost all the muscle groups but is a low impact exercise. Therefore, it may suit people with certain injuries or health conditions.
A person should swim in a public pool or a safe, supervised environment, particularly if they are a beginner.
How to progress exercises
People can take a few steps to make these exercises more challenging as their fitness improves. These steps include:
People can also work alongside a personal trainer or fitness instructor. These professionals can safely increase difficulty levels and help people maintain proper technique.
Summary
Regular exercise is important for overall health and fitness. A combination of resistance and cardiovascular training is a powerful tool to help prevent many health conditions.
People can start slowly and increase the frequency of workouts or the number of repetitions and sets in each one as their fitness levels improve.
Hand, Wrist, And Arm Pain While Exercising
in Arm Injuries, Hand Injuries, WristArticle featured on American Society for Surgery of the Hand
Is it normal to have pain or soreness in my hands, wrists, and arms while exercising?
It depends. When you start with exercises you have never done or when you exercise some muscles you have not used in a while, these muscles can become sore. That is normal. Muscle activity produces lactic acid, which causes soreness in the muscles. Soreness means your muscles have been stressed, and they will likely recover after a few hours or a few days, when the lactic has been cleared away. If the exercise causes too much stress, your muscles may become sore to the touch and even might feel swollen.
Is there a difference between discomfort and pain in the hands, wrists, and arms?
“Discomfort” is an annoying sensation of mild pain; actual “pain” is when you feel that there is something wrong. In your physician’s office or in the hospital, you are often asked to rate your pain as a number or point to a picture of a face indicating your discomfort. The level of discomfort or pain is very different in each patient. It depends much on how you have been able to deal with uncomfortable situations in the past.
When should I pay special attention to my muscle or joint pain in my hands, wrists, and arms while exercising?
Most exercise-related pain is dull and spreads over a larger area of your arms or legs. This is normal. When it seems to be sharp pain focused in one spot that you can pinpoint with a finger, it may indicate a muscle strain of a tendon inflammation. Popping, clicking, or grinding in the muscles or tendons are signs of strain. You should cut back on the exercise or activity until the problem settles down. Also, you should watch for painful swelling, especially when compared to the other arm or leg. If rest or over-the-counter medications do not help, you should seek your doctor’s advice.
How can I prevent pain in my hands, wrists, and arms while exercising?
Athletic exercises or exercises in your occupation/physical therapy department are meant to make your muscles and tendons more tolerant to stress and strain, so some soreness is normal. The best way to ease into exercises is to work your muscles gradually to the point of discomfort but not pain. Your occupational therapist can assist you to become more flexible and stronger.
How do I treat pain in my hands, wrists, and arms after exercise?
It is helpful to know that discomfort is often the result of exercise. It does not mean that there is anything wrong with your muscles or your body. Staying active and exercising regularly is healthy and will make it easier for your muscles to recover. It is best to “listen to your body” and back off if exercises are too uncomfortable. Over-the-counter medications, such as a cream applied to the sore area or an occasional anti-inflammatory tablet, can be used.
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, 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 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
Preventing Repetitive Strain Injuries for Artists
in Arm InjuriesArticle featured on Practical Pain Management
Art therapy can be an effective and creative way to manage chronic pain. Just make sure you don’t add to your burden with repetitive strain injuries.
Art-related RSIs may start with tingling, numbness, aching or the unsettling realization that you’re dropping things. One day, you wake up, and the pain has gone from annoying to excruciating.
What Are Repetitive Strain Injuries?
According to Joseph Herrera, DO, a physiatrist and the Lucy G. Moses Professor and Systems Chair for the Department of Rehabilitation and Human Performance for the Mount Sinai Health System in New York, N.Y., visual artists, craftspeople, graphic designers, weavers and sculptors, as well as other types of artists, are highly vulnerable to RSIs—often known as overuse injuries—particularly of the shoulder, elbow and hand.
These result from at least two factors – sitting in one position for protracted periods and performing the same movement repeatedly without taking a break. Prolonged immobility injures postural muscles that are needed to keep the body in that position; repetitive movement injures structures responsible for that movement. Other contributing factors include poor posture, use of tools which require force or cause vibration (such as those used in sculpting) and poor and/or working environments that are too cold. “There’s a reason that athletes warm up before starting,” says Dr. Herrera.
Types of Repetitive Strain Injuries
RSI is an umbrella term for a range of musculoskeletal disorders caused by repeated micro-trauma of the structural tissues of the body – nerves, tendons, muscles and ligaments. Artists may be especially prone to these types of conditions, which can include but are not limited to:
Other conditions that can be related to or worsened by repetitive stress include osteoarthritis, rheumatoid arthritis, and thoracic outlet syndrome.
There are a number of other injuries that can plague artists and artisans.
Graphic artists and others who spend hours hunched over a computer are very likely to develop lower back and neck pain from sitting in one position or from craning the neck forward.
“Prolonged sitting or standing puts stress on the cervical or lumbar discs that are between each vertebra of the neck or lumbar spine.” says Dr. Herrera. “Because of the line of gravity and the position of the pelvis, lying down with a small pillow under your knees is actually the healthiest position for human beings.”
Renowned Mexican artist Frida Kahlo, who had multiple catastrophic injuries and numerous surgeries due to a serious bus accident, was able to paint lying down but most painters would find that extremely difficult, if not impossible.
Preventing Art Injuries
There is a great deal of overlap between prevention and treatment for overuse injuries.
Ergonomics is the applied science that focusses on designing and arranging things that will allow people to interact with them most efficiently and safely. Ergonomic chairs with lumbar supports, specially designed mice and keyboards, sitting-standing desks and numerous other items can be irreplaceable in terms of both comfort and prevention of injuries.
A 2018 University of Pittsburgh study published in the journal Occupational and Environmental Medicine found that people with chronic low back pain reduced their pain and disability by 50% using a sit-stand desk and taking movement breaks.
“Although making art is a passion-driven activity, and it’s difficult for artists to stop when they’re absorbed in what they’re doing, intermittent periods of rest are one of the best ways to prevent repetitive stress injuries,” says Dr. Herrera, who recommends a timed break within 30-40 minutes after beginning to work and at regular intervals after.
Good posture – maintaining a straight back, keeping your neck straight and your head up to prevent “tech neck,” having both feet on the floor when sitting – and proper body mechanics when lifting or moving heavy objects such as litho stones or bags of plaster or cement are important.
There are many adaptive devices which can be helpful. Pick and choose according to the type of art you make, the positions and instruments, if any, that you frequently use. There are pencil grip tools, angled drawing boards, triangular pencils, and jigs to hold vibrating tools instead of using your hands.
Stretching, with or without the use of stretching bands can also help with constricted circulation in a body part. Yoga, tai chi, and other movement activities can be useful and relaxing. However, during the acute phase of an injury, you should seek professional advice as to what kind of exercise is appropriate.
Splinting, braces, compression gloves and whole-arm immobilizers can help with both prevention and treatment of RSIs; it is crucial that these be correctly sized and appropriate to your body, any pre-existing injury or surgery and the way you work.
Treating Repetitive Stress Injuries
Early treatment of repetitive stress injuries is important not only to relieve inflammation and pain, but also to avoid making the injury worse, avoiding the need for surgery, and to lessen the risk for deformity or severe disability.
“The most important treatment is rest of the injured part,” emphasizes Dr. Herrera. “This is not a ‘no pain, no gain’ situation, and it is not the time to power through the pain. You must listen to your body.”
Over-the-counter analgesics such as acetaminophen, non-steroidal anti-inflammatory (NSAIDs) such as ibuprofen, aspirin, and naproxen work by inhibiting the production of substances which causes pain, inflammation and fever, and are useful in relieving pain.
Applications of ice can help during the acute stages of an injury or if swelling is present.
Tricyclic antidepressants and serotonin-norepinephrine reuptake Inhibitors (SNRI’s) may be used to treat pain and any accompanying depression.
Anticonvulsants such as gabapentin and pregabalin (Lyrica) are useful in treating nerve-related pain.
Muscle relaxants and antispasmodics are typically used to ease acute pain associated with muscle tension and painful spasms, such as those often experienced with lower back pain. Steroid injections (such as cortisone) may be helpful. Opioids (used with caution) and medical marijuana are other options for pain relief.
Physical therapy, massage, trigger point massage, transcutaneous electric nerve stimulators and other pain-relieving devices can be used for either acute or chronic pain.
“Take good care of your body, be aware of potential risks, and utilize rest both prophylactically and when an injury is present. That is the best way to avoid having to come see me in my office,” says Dr. Herrera.
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, 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 surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
How to Improve Your Posture at Work
in Back Pain, Ergonomics, Wellness TipsArticle featured on Atlanta Spine Institute
How to Improve Your Posture at Work
A majority of Americans spend long periods of time sitting down while at work. Having an improper posture day after day can put those people at risk of chronic back pain, disorders, or future injuries. Read on to learn more about improving your posture at work.
Sitting Disease
The term sitting disease is a relatively new term. It refers to sitting for extended periods of time with little movement and poor posture, which results in multiple long term medical conditions, with chronic back pain being the most common. Even with a healthy level of exercise before or after work, the long periods of sitting can still cause health issues. Sitting disease is most often caused by the following:
Improving Work Ergonomics to Reduce Neck and Back Pain
Work ergonomics refers to fitting your job to your body and what it needs. For office work, this usually entails adjusting your workstation, desk, computer, chair, and your working habits to better fit your body. Improving work ergonomics generally focuses on keeping your body in a neutral position, not slouching over, and not leaning back too far. Some general tips to improve your work ergonomics include:
Take Breaks
Even with an improved work ergonomics, it is still important to take breaks, stretch, move around, stretch your legs, and promote blood flow. Research has revealed that taking a break about every half hour can significantly reduce the potential for health risks associated with prolonged sitting.
Listen to What Your Body Tells You
Awareness is another key factor in preventing chronic neck and back problems. If your body starts to become sore or stiff, analyze your work ergonomics. Maybe something needs adjusted, or maybe you just need more breaks. Try adjusting and see if the soreness or stiffness improves. If you suffer from chronic neck or back pain, schedule an appointment with your spine specialist to diagnose and recommend treatment to improve your neck and back.
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, 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 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 Sitting Too Much Is Bad For Your Health
in Ergonomics, Wellness TipsArticle featured on WebMD
1. It Hurts Your Heart
Scientists first noticed something was up in a study that compared two similar groups: transit drivers, who sit most of the day, and conductors or guards, who don’t. Though their diets and lifestyles were a lot alike, those that sat were about twice as likely to get heart disease as those that stood.
2. It Can Shorten Your Life
You’re more likely to die earlier from any cause if you sit for long stretches at a time. It doesn’t help if you exercise every day or not. Of course, that’s no excuse to skip the gym. If you do that, your time may be even shorter.
3. Dementia Is More Likely
If you sit too much, your brain could look just like that of someone with dementia. Sitting also raises your risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol, which all play a role in the condition. Moving throughout the day can help even more than exercise to lower your risk of all these health problems.
4. You’ll Undo All That Exercise
The effects of too much sitting are hard to counter with exercise. Even if you work out 7 hours a week — far more than the suggested 2-3 hours — you can’t reverse the effects of sitting 7 hours at a time. Don’t throw away all that hard work at the gym by hitting the couch for the rest of the day. Keep moving!
5. Your Odds of Diabetes Rise
Yup, you’re more likely to have it, too, if you sit all day. And it isn’t only because you burn fewer calories. It’s the actual sitting that seems to do it. It isn’t clear why, but doctors think sitting may change the way your body reacts to insulin, the hormone that helps it burn sugar and carbs for energy.
6. You Could Get DVT
Deep vein thrombosis (DVT) is a clot that forms in your leg, often because you sit still for too long. It can be serious if the clot breaks free and lodges in your lung. You might notice swelling and pain, but some people have no symptoms. That’s why it’s a good idea to break up long sitting sessions.
7. You’ll Gain Weight
Watch a lot of TV? Surf the web for hours on end? You’re more likely to be overweight or obese. If you exercise every day, that’s good, but it won’t make a huge dent in extra weight you gain as a result of too much screen time.
8. Your Anxiety Might Spike
It could be that you’re often by yourself and engaged in a screen-based activity. If this disrupts your sleep, you can get even more anxious. Plus, too much alone time can make you withdraw from friends and loved ones, which is linked to social anxiety. Scientists are still trying to figure out the exact cause.
9. It Wrecks Your Back
The seated position puts huge stress on your back muscles, neck, and spine. It’s even worse if you slouch. Look for an ergonomic chair — that means it’ll be the right height and support your back in the proper spots. But remember: No matter how comfortable you get, your back still won’t like a long sitting session. Get up and move around for a minute or two every half hour to keep your spine in line.
10. It Leads to Varicose Veins
Sit for too long and blood can pool in your legs. This puts added pressure in your veins. They could swell, twist, or bulge — what doctors call varicose veins. You may also see spider veins, bundles of broken blood vessels nearby. They usually aren’t serious, but they can ache. Your doctor can tell you about treatment options if you need them.
11. If You Don’t Move It, You Could Lose It
Older adults who aren’t active may be more likely to get osteoporosis (weakened bones) and could slowly become unable to perform basic tasks of everyday life, like taking a bath or using the toilet. While moderate exercise won’t prevent it, you don’t have to go out and run a marathon or take up farming to stay mobile in your golden years. Just don’t plant yourself on the couch for hours at a time.
12. Your Cancer Risk Goes Up
You may be more likely to get colon, endometrial, or lung cancer. The more you sit, the higher the odds. Older women have higher odds of breast cancer. That doesn’t change if you’re super-active. What matters is how much you sit.
13. How to Take a Stand
Work more movement into your day: Stand up and stretch every half hour or so. Touch your toes. Take a stroll around the office. Stand at your desk for part of the day. Get a desk that raises or make your own: Set your computer on top of a box. Talk to your boss about a treadmill desk. All these things can help stop the negative effects of uninterrupted sitting and keep you on the road to good health.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, 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 surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Common Types of Arthritis Explained
in ArthritisArthritis is a painful rheumatic condition that causes joint inflammation. There are many different types of arthritis that can affect the joints and other areas of the body and cause similar symptoms, such as pain, swelling, and stiffness.
There are more than 100 different types of arthritis. Some common types of arthritis include osteoarthritis (OA), rheumatoid arthritis (RA), and psoriatic arthritis (PsA).
Below, we explore these conditions, as well as other diseases that can present with arthritis. We also discuss potential treatment and when to seek medical guidance.
OA
According to the Centers for Disease Control and Prevention (CDC). OA affects over 32.5 million adults in the United States.
Symptoms
Symptoms of OA include:
People often experience OA symptoms in the hips, hands, and knees.
Risk factors
The following increase the likelihood of developing OA:
RA
RA is an autoimmune condition that causes painful swelling and inflammation in the joints. It typically affects the hands, wrists, and feet.
Symptoms
RA does not only affect joints. It can also cause problems in other organs of the body, including the heart, lungs, and eyes.
While some people experience a sustained progression of the disease, the intensity of symptoms usually comes and goes. Symptoms may include:
Another characteristic of RA is symmetrical involvement. This means pain and signs of inflammation occur on both sides of the body and in the same joints.
Complications
RA can cause lasting tissue damage, which can lead to:
Some people who have RA may also need assistance walking.
Risk factors
Some RA risk factors include:
PsA
PsA is an autoimmune condition.
Symptoms
Symptoms of PsA include:
PsA joint involvement is asymmetric, affecting different joints on either side of the body.
This type of arthritis can develop in people with a skin condition called psoriasis, which causes scaly, flushed, or silvery patches of skin. These patches can look different depending on a person’s skin color.
Risk factors
Researchers still do not fully understand what causes this form of arthritis. However, having a family history of PsA may increase a person’s risk of developing this condition.
Gout
Gout is a type of arthritis that causes painful swelling, often in a single joint at a time.
Symptoms
Symptoms of gout can flare up and go away quickly. They include:
Swelling is common in the big toe. Often, it also affects the knee or ankle joint.
Risk factors
A person may be at higher risk of developing gout if they:
Health conditions that may lead to gout include:
Gout may also occur due to metabolic syndrome, which is not a condition in itself. It refers to a number of characteristics, diseases, or habits that can make a person more likely to experience other health conditions, such as heart disease, stroke, or diabetes.
Lupus
This chronic illness is an autoimmune condition that commonly affects females aged 15–44 years.
Lupus is not a type of arthritis in itself. However, arthritis is one of the most common symptoms of this condition.
Symptoms
One symptom of lupus is the characteristic butterfly rash that can develop on the face. Other rashes can also develop on the arms, hands, and face. Rashes can worsen after sun exposure.
While symptoms may differ from person to person, they generally include:
Juvenile arthritis
Juvenile arthritis, also known as childhood arthritis, affects children or even infants.
Symptoms
Symptoms of juvenile arthritis include:
Cause
There is no known cause of childhood arthritis. It appears to affect children regardless of race, age, or background.
Reaching a definitive diagnosis may take time, because many types of arthritis are similar or resemble other conditions.
Typically, a doctor will first check a person’s medical and family history. They will also ask about symptoms and perform a physical exam. They may run tests such as:
Arthritis management depends on the type of arthritis. There are different forms of treatment available.
Medications
Medical treatment for arthritis may involve:
Surgery
Surgery may not be necessary for everyone with arthritis. However, it can benefit certain complications of arthritis that result in malalignment of joints and functional limitations due to damaged joints. It can also help with intractable pain, which is when a person experiences pain that is difficult to treat or manage.
Common surgeries for arthritis include:
Physical therapy
Physical therapy can be a great option for people with arthritis. It can help ease pain or increase activity.
Behavioral changes that can help with arthritis may include:
Home remedies
Some people find certain home remedies helpful in relieving pain and swelling from certain types of arthritis. These may include:
To discover more evidence-based information and resources for arthritis, visit our dedicated hub.
When to contact a doctor
If a person has experienced joint symptoms that last more than 3 days, they should seek treatment from a healthcare professional.
Similarly, if a person has joint symptoms at different times within a month, they should also contact a doctor.
Living with arthritis
Medications and other treatments can help a person manage chronic symptoms, such as pain and swelling.
Pain will come and go with many types of arthritis. However, even if the pain resolves, a person should still seek treatment.
It is important to treat arthritis early. If left untreated, some types of arthritis may worsen over time and cause permanent disability.
Summary
Arthritis is a painful condition that causes joint inflammation.
Different types of arthritis can cause similar symptoms. It is vital to get the correct diagnosis, as it can help determine most effective treatment options.
The right treatment may also prevent future complications and help a person live a more active life.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, 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 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
Hip-Spine Syndrome: It’s Complicated (and Often Overlooked)
in Hip Conditions, SpineArticle featured on Brigham Health Hub
A patient with hip arthritis may experience hip or groin pain as well as trouble walking, while a patient with lumbar spinal stenosis may have pain down their leg, or neurologic symptoms such as numbness, tingling, or weakness.
“Hip-spine syndrome is a distinct syndrome where both hip and spinal problems are occurring together,” says James D. Kang, MD, Chairman of the Department of Orthopaedic Surgery at Brigham and Women’s Hospital.
And yet, because hip and spine disorders have overlapping presentations and symptoms, it can often be challenging for physicians to determine if a patient’s symptoms originate from the hip, spine, or both. This can delay diagnosis and treatment, and many patients with hip-spine syndrome have seen several physicians and therapists or may have undergone various procedures that did not relieve their pain.
“The first order of business is to make sure that the treating physician considers hip-spine syndrome in their evaluation. The problem is that many centers are so sub-specialized that hip surgeons only see hip problems, and spine surgeons only see spine problems,” says Dr. Kang.
“Our department is at the forefront of public awareness and academic awareness of this complicated syndrome. We are spearheading several efforts in orthopaedic research, including clinical investigations and patient outcome studies, trying to determine the optimal treatment plans for patients with hip-spine syndrome,” says Dr. Kang.
For patients with minor hip or back pain, Dr. Kang typically prescribes rehabilitation and physical therapy. Only patients with more advanced hip-spine syndrome who do not respond to physical therapy require invasive treatments, such as an injection therapy, or surgery.
Dr. Kang also recommends lifestyle changes to those with hip and spinal disorders, including weight reduction through diet and exercise. Since many patients with hip-spine syndrome have trouble walking or running, he recommends less active forms of aerobic conditioning, such as swimming and stationary biking.
For those with low back problems quitting smoking is also important, as prolonged exposure to cigarettes has been shown to impair oxygen delivery to tissues, and may cause damage to vascular structures of the discs and joints. Using anti-inflammatory medications can also help modulate 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, 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 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
Running Tips for Cold and Snowy Weather
in Nutrition & General Health, Wellness TipsArticle featured on Brigham Health Hub
During the frigid winter months many runners settle for the treadmill, or even worse, for not running at all. Don’t let the cold weather and snow discourage you from running outside. If you’re prepared, winter runs can be a fun and beautiful experience.
Here are some cold-weather running tips for staying warm and safe during the winter months.
1. Layering and wearing appropriate clothing is crucial for cold-weather running.
You will want to keep most of your body covered and protected from exposure. Wear synthetic, sweat-wicking clothing as your innermost layer. Wearing moisture-wicking clothing as the fabric closest to your skin keeps your body dry and makes your clothes a better insulator. Make sure you are not wearing cotton underwear or socks. Lycra or polypropylene running tights are optimal for the waist down. Your outermost layer should be wind-resistant and waterproof if it is raining or snowing out. GORE-TEX® is a breathable material and is ideal for your outermost layer. If it is very cold, a fleece liner or a long-sleeve shirt is a good option for a middle layer. Dressing in layers allows you to adapt to the weather during your run. A significant amount of body heat can be lost through the head, so make sure you wear a hat. A balaclava or face mask is a good idea when it is extremely cold. Do not forget to wear gloves as well! After your run, it is important to quickly change into dry and warm clothes.
2. Run smart! Be aware of the many cold weather hazards.
During the winter months, the days are shorter and more people will be running in the dark. Try running routes that have street lights and sidewalks or extra space for runners. If you are running in the dark, make sure you wear reflective clothing, and consider wearing a flashing light. Visibility may be poor in bad weather, and you are no match for a car.
It is also important to run carefully, as balance and perception are more difficult with low light. Try to avoid running in snow or slushy areas and certainly avoid running on ice. If you end up running in snow or slush, shorten your stride to avoid falls or groin/hamstring strains and consider wearing traction cleats.
Don’t let the cold weather and snow discourage you from running outside.
3. Know the symptoms of hypothermia and frostbite.
Hypothermia is a dangerous condition that occurs when your body temperature drops below 95°F. Risk factors for hypothermia include extended time in cold temperatures, wetness, improper clothing, dehydration, and exhaustion. The initial signs of hypothermia include uncontrollable shivering and poor coordination. Don’t exceed your fitness levels and run out further than you can comfortably return in cold weather. Also, it’s easy to forget to drink water during the winter, but you still lose moisture in the cold. Remember to remain hydrated.
Frostbite is an injury caused by excessive exposure to extreme cold. It involves tissue damage, usually in the fingers, toes, ears, or nose, that may become permanent if not treated promptly. Symptoms include stiffness and numbness, and the affected area may turn white. The best prevention is to dress properly, but frost nip or mild frostbite can be treated by rapid re-warming of the area by soaking in warm water.
4. Be prepared for an emergency.
It is also a good idea to carry a phone or to have a running buddy. With some extra preparation and forethought, the winter months can certainly remain a great time to run and train!
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, 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 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