1. Take Advantage of the Great Outdoors
Without the heat and humidity, outdoor workouts become much more comfortable and, after a busy summer, many of us are ready to get back to some sort of fitness routine. Fall weather, for many areas, offers some of the best outdoor workouts all year long.
With kids back to school and holidays on the way, it may be a challenge to find time to exercise, especially when there’s not as much daylight. Challenge, however, is at the very heart of staying fit, particularly with the long days of winter to come.
Getting started now can help you generate enough momentum to make it through the coming seasons without gaining weight. Try these great fall workouts to keep you fit.
Walking
Walking is just about the easiest way to exercise outside and a great way to get in some extra movement throughout the day. With cooler weather, you don’t have to worry about sweating as much, so that may make it easier to be active all day long.
All you really need is a good pair of walking shoes and, perhaps, some fall weather gear to keep you warm, dry and protected. The key to making it enjoyable is to make it a daily thing:
- Make it a habit to walk every day when you get home from work or at night after dinner.
- Get up 10 minutes early and start your day with a brisk walk around the block. Use the time to think about what you want to accomplish and make your to-do list.
- Plan fall activities that involve walking: apple-picking, hunting for the perfect pumpkin or enjoying the beautiful colors with some colorful autumn walking.
- Get to work a few minutes early and take a few laps around the parking lot.
Hiking
Fall is a great time to go hiking, with cool weather, no bugs and, of course, magnificent views. Plus, hiking burns mega-calories as you increase your elevation and really work those legs.
Just a few reasons to add hiking to your routine:
- It works multiple areas of fitness: Not only do you strengthen your muscles by climbing, but you also increase your cardio endurance as well. Walking or hiking up an incline gets your heart rate up, helping you burn calories and get fit.
- It works multiple muscles: Hiking up and down even small inclines involves the glutes, quads, hamstrings, calves, core and the feet.
- It gets you outside: If you’re like most people, you spend a lot of time inside working. Hiking lets you get back to nature, clear your head and remember there’s a world outside.
- Hiking is great fall exercise: Not only is fall perfect for hiking, if you do it at the right time you can see amazing colors as the leaves change.
If you’re in a flat area, look for small lakes, forest preserves or bike trails that allow you to get away from city life and enjoy the great outdoors.
If you do hike, you’ll want to make sure you have the right equipment like hiking boots, and a way to stay hydrated.
Running
Rounding out the top outdoor fall activities is running.
Fall is probably the best time of year for running outdoors. It’s not too hot, not too cold and watching the leaves change colors each time you head outside can make each workout a new adventure.
The real key to making fall running more comfortable is to dress in layers so you don’t get too hot or too cold. Next? Making sure people can see you if you’re running in the dark by wearing reflective running gear.
2. Get Back to the Gym
When the weather turns iffy, getting to the gym can help you stay on track with your workouts, especially if you get involved in a variety of activities.
To make the most out of your time at the gym, don’t just do the same machines each time you go, but take advantage of all your gym has to offer:
- Swimming: Swimming is such a great no-impact activity and perfect for a complete, whole-body workout.
- Fitness classes: There’s an energy you gather from other people when you workout in a class setting that you often don’t get working out by yourself.
- Hire a personal trainer: Fall is the perfect time to hire a pro and get your workouts on the right track from day one.
- Work out with a buddy: If you feel intimidated or don’t like working out by yourself, bribe a friend into working out with you. Knowing you have to show up will keep you motivated.
- Keep it interesting: If you tend to gravitate to certain cardio machines, you can always change things up with interval training, which is a great way to burn calories and get in shape. You can even try more variety by mixing and matching different cardio machines, like in this cardio medley workout.
Making Your Exercise Habit Stick
Making fitness stick is all about momentum (among other things), so if you’re a beginner, start with about 3 days of exercise a week.
Do more if you can, but always start where you are rather than where you want to be. Ease your body and your mind into your new exercise schedule to minimize the risk of injury and add on as you get settled in.
3. Get Fit at Home
You don’t have to go to a gym to get back into fitness. Working out at home can be just as effective, especially if you’re just not crazy about the gym or you’re on a budget.
Working out at home has a number of benefits including:
- Convenience: You don’t have to pack a bag or drive anywhere.
- Flexibility: Having a home gym means you can do a workout any time.
- Variety: While you may not have access to all the machines a gym has, you do have access to a variety of ways to exercise. Workout videos, workout apps on your smartphone or tablet or making your own workouts.
- Easy on the wallet: All you really need for a great workout is your own body. As you progress from bodyweight exercises, you can buy inexpensive equipment such as resistance bands or dumbbells.
One thing to keep in mind is that working out at home does require some self-discipline. There’s always something that needs to be done, whether it’s work, laundry, or paying bills. It’s easy to let that become an excuse to skip your workouts.
Create a habit you can stick with by working out at the same time every day and including lots of variety in your routine.
4. Try Something New
Summer often finds us being weekend warriors–going for long bike rides, playing sports and just generally getting out and being more active.
When fall hits, many of us head to the gym or bring our workouts indoors and that can quickly lead to boredom and burnout. So this is a great time to try something completely different.
Tai Chi
Also known as a moving meditation, tai chi is a slow, fluid activity that helps improve balance and strength while keeping you relaxed and connected to your body.
Tai chi is an excellent activity to do on a chilly fall night to help you stay active. It can boost your mood, improve posture and even improve your heart health.
With the stress of going back to work and school, tai chi is the perfect stress-relieving workout.
Yoga
Yoga is another kind of moving meditation that promotes balance, flexibility and soothing mind/body connections. Depending on the type you choose, yoga can be relaxing or it can be challenging, sometimes both.
You find a local yoga studio near you, try a yoga app or videos, or even put together your own series of poses.
Barre Workouts
This ballet-inspired workout focuses on balance, coordination, and core strength by incorporating a mix of exercises that go through a full range of motion and those that isolate and hold challenging positions. Popular examples include Physique 57, The Bar Method, Pure Barre, and Pop Physique.
CrossFit
If you really want to test your limits, try something like CrossFit. This type of workout involved high-intensity interval training, doing exercises with very heavy loads and measuring a variety of metrics during each workout so you can see your improvement. The movements are considered functional, meaning they engage your whole body in a variety of ways.
CrossFit is very high intensity and not necessarily for beginners, so you’ll want to have some exercise experience and make sure the gym you choose has a good reputation.
Circuit Training
If you want something with a lot of variety but without the intensity of something like CrossFit, good old-fashioned circuit training is a great choice.
With circuit training, you choose 10 or more exercises, either cardio, strength training, or both and do each one, one after the other with no rests in between. With this kind of training, you work multiple areas of fitness, burn more calories and make your workouts more interesting.
Sample Cardio Circuit
Warm up with 5 minutes of light cardio and then do each exercise below, one after the other, without resting in between. Complete 1-3 circuits.
- 1 min – Plyo Jacks
- 1 min – Burpees
- 1 min – Jog in Place
- 1 min – High Knee Jogs
- 1 min – Plyo Lunges
- 1 min – Ski Abs
- 1 min – Squat Kicks
- 1 min – Jumping Jacks
- 1 min – Squat Jumps
- 1 min – Speed Skaters
Joints That Are Most Commonly Affected by Arthritis
in Ankle Injuries, Arthritis, Back Pain, Foot Pain, Knee Injuries, SpineArticle featured on Healthgrades
Arthritis is a long-term (chronic) condition that causes joint inflammation. When you’re living with arthritis, a simple task, such as tying your shoe or buttoning your shirt can become a challenging one. Not only does the swelling and aching interfere with work and daily living activities, it can also be painful and sometimes debilitating.
There are more than 100 different types of arthritis, but the most common include rheumatoid arthritis (an autoimmune disease) and osteoarthritis (a “wear-and-tear” condition related to aging, injury or obesity). Both cause joint stiffness, pain and decreased range of motion, and can affect many different joints throughout the body.
1. Knee
The knee is one of the most common joints affected by osteoarthritis. This happens when there’s a breakdown of cartilage, which cushions the ends of the bones where they meet the joints. Symptoms of knee arthritis include stiffness, swelling, and pain, which can make it hard to walk and get in and out of chairs and bed. In severe cases, osteoarthritis in the knees can lead to disability.
2. Hand
When you have arthritis in your hands, it usually includes aching, stiffness or numbness in the fingers or at the base of the thumb joint, making it difficult to pinch or grip items. Small, bony knobs may appear on the middle or end joints (those closest to the fingernails) of the fingers, which can become enlarged and gnarled. This type of arthritis in the hands seems to run in families.
3. Hip
The hip is also a common arthritis site. You may have pain and stiffness in your hip joint, but some people also notice pain in the groin, buttocks, lower back, or front or inner thigh. Or they may have pain in only one of these areas. This type of hip arthritis can affect your ability to move or bend, and make daily activities a challenge.
4. Spine, Neck and Back
Arthritis in the spine usually results in stiffness and pain in the neck or lower back, but in some cases, it may not lead to any pain at all. Arthritis changes can also cause pressure on the nerves where they exit the spinal column, leading to weakness, tingling or numbness of the arms and legs. Since these symptoms can often seem like other health conditions, always check with your doctor for a diagnosis.
5. Foot and Ankle
Arthritis can also cause swelling and pain in the foot and ankle. It most often affects the joint at the base of the big toe, which can make walking difficult. The swelling can also lead to bunions on the toes, which can sometimes make the pain and deformity of the foot worse. With rheumatoid arthritis, the same joints on both sides of the body (such as both feet or both ankles) are usually affected.
6. Elbow
Joint inflammation can also be to blame for elbow pain or loss of function. Rheumatoid arthritis is the most common type of arthritis in the elbow, and if one elbow is affected, the other likely will be, too. While elbow osteoarthritis is more common in weight-bearing joints, such as the knee and hip, it can also occur in the elbow, and is often the result of overuse or an injury, such as in the case of a tennis or baseball player.
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
Foot or Ankle Fractures & Dislocations
in Ankle Injuries, Foot Pain, FracturesArticle featured on Mercy Health
Causes of foot or ankle fractures or dislocations
A foot or ankle fracture or dislocation can be caused by a variety of factors. Some of these include:
Risk factors for foot or ankle fractures and dislocations
Risk factors for fractures and dislocations are:
Symptoms of foot or ankle fractures or dislocations
The most obvious symptoms of a foot or ankle fracture or dislocation are severe pain, swelling and bruising.
Other symptoms of foot or ankle fractures and dislocations include:
Not all fractures or dislocations will cause the person to lose mobility. Contact your orthopedic physician if you suspect you have a fracture or dislocation or you have several of the above symptoms. The longer you wait to see a physician, the longer the healing process will be.
Stress fractures are more challenging to self-diagnose because they can be caused by minor injuries and can be mistaken as a sprain or a strain . If the pain does not subside in 3 – 5 days after a minor injury, schedule a consult with your physician.
Visit the emergency room immediately if the injury is severe and multiple body parts have been impacted.
Diagnosis of foot or ankle fractures or dislocations
A foot or ankle fracture or dislocation is diagnosed under the care of your orthopedic or sports medicine provider.
Typically, the physician will order an x-ray to identify the fracture. In more severe cases, your orthopedic physician will order an MRI (magnetic resonance imaging) or CT (computed tomography) scan.
Treatment for foot or ankle fractures or dislocations
After suffering a fracture or dislocation apply pressure to the impacted foot or ankle, splint the area, and call for a medical appointment as soon as possible.
Recovery from foot or ankle fractures or dislocations
Recovering from a fractured or dislocated foot or ankle can take anywhere from 6 weeks to more than a year depending on the severity of the injury. Staying off the ankle and rest are crucial in allowing you to heal as quickly as possible.
It is important to follow your physician’s recommendations for recovery including follow up visits and x-rays of the injured area.
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
Synovitis: Causes and Treatments of Joint Inflammation
in Joint PainArticle featured on Verywellhealth
Synovitis is a condition that occurs when there is inflammation of the synovial tissue, the lining of a joint. This condition can cause joint pain and swelling. It is the hallmark of all inflammatory joint diseases.
This article will explain what synovial tissue is, the causes of synovitis, and how you can treat the condition so you can gain relief from the inflammation and pain.
What Is the Synovium?
The synovium is a thin layer of tissue that lines the joints and tendon sheaths; it is only a few cells thick. The synovium acts to control the environment within the joint and tendon sheath. It does this in two ways:
First, it acts as a membrane to determine what can pass into the joint space and what stays outside.
Second, the cells within the synovium produce substances that lubricate the joint.
Synovitis Symptoms
The signs of synovitis are similar to other joint disorders:
You may feel the symptoms of synovium inflammation in different joints throughout your body, or the pain and discomfort might be restricted to one area.
Causes of Synovitis
The primary cause of inflammation of the synovium is related to an overactive immune system. In these situations, your immune system attacks your healthy synovium. This causes excessive growth of the synovium. The membrane becomes inflamed and produces additional synovial fluid.
With these conditions, the joint cartilage and bone can eventually become damaged, leading to stiffness, swelling, warmth in the joint, and significant pain.
Inflammation of the synovial tissue is often related to arthritic conditions. It’s most common in rheumatoid arthritis (RA). However, it also presents with psoriatic arthritis, lupus, and gout.
Synovitis can also be seen with trauma and infection.
Diagnosis
When diagnosing synovitis, a healthcare provider usually starts with a physical exam of the joints, checking for warmth and seeing if they are tender when touched. The thickening of the area manifests as a sponginess that can be felt.
In cases where the inflammation is related to a joint that is deeper under the skin and can’t be checked by hand or eyes, your healthcare provider may order an MRI or musculoskeletal ultrasound.
Treatment
To reduce inflammation and relieve pain, your healthcare provider will likely advise rest and nonsteroidal anti-inflammatory drugs (NSAIDs).
Disease-modifying antirheumatic drugs (DMARDs) that help manage arthritis may also relieve symptoms of synovitis. Sometimes, your healthcare provider may prescribe steroid injections to reduce swelling and discomfort.
If medication does not help ease synovitis, you may be referred to an orthopedic surgeon who can perform a synovectomy. This is a procedure in which part of the synovium is removed.
Summary
Synovitis is the medical term for inflammation of the tissue that lines your joints. This tissue can become damaged, which leads to a thickening of the membrane and excessive fluid. An underlying autoimmune disease that affects the joints, usually RA, is the most likely cause of synovitis, but other types of arthritis and wear and tear can also cause it.
Anti-inflammatory medications are the first line of treatment. However, DMARDS, steroid injections, or even surgery may be required to relieve your pain.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
What is Minimally Invasive Foot Surgery?
in Feet, Foot Pain, Surgery RecoveryArticle featured on FootCareMD
Minimally invasive surgery (MIS) treats foot and ankle conditions and deformities using very small incisions. In these procedures, your foot and ankle orthopedic surgeon uses special instruments to cut bones under X-ray guidance and inserts screws through very small incisions. Advantages of minimally invasive surgery over traditional surgery include faster healing, smaller scars, and less stiffness. The main disadvantage is that it takes additional training and practice for your surgeon to feel comfortable performing these procedures without the traditional open visualization.
Diagnosis
A variety of foot and ankle problems, including big toe arthritis, bunions, and hammertoes, can be treated with minimally invasive surgery. Importantly, not all patients are good candidates for minimally invasive surgery, and not all surgeons perform minimally invasive surgery. If you are interested in the procedure, talk to a foot and ankle orthopedic surgeon with experience in minimally invasive surgery to see if you are a good candidate for it.
Recovery
Recovery is often faster from minimally invasive procedures compared to open procedures. Some weight-bearing can be allowed immediately after surgery, but this depends on the procedure you are having done.
Risks and Complications
The risks of minimally invasive surgery are similar to traditional, open surgeries, although the risks of infection and wound healing problems may be lower with minimally invasive surgery because the incisions are so small.
While the small incisions used in minimally invasive surgery can make it easier to damage unseen structures like nerves and tendons, research studies have not shown a higher rate of these injuries. With good technique and surgeon experience, these surgeries may even have lower risk compared to open surgeries. More research still needs to be done on these procedures to determine their risks and benefits relative to more traditional surgical methods.
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 Muscle Soreness
in Wellness TipsArticle featured on MedicalNewsToday
Any physical activity that places too much or unusual strain on the muscles can lead to soreness. Everyone can experience muscle soreness, even people who exercise regularly and have good physical fitness.
Muscle soreness can be uncomfortable and disruptive. However, the pain typically disappears within a few days.
This article outlines the causes of muscle soreness and the typical duration of symptoms. We also list the treatments that may help to relieve muscle soreness, along with research into their effectiveness.
Causes
During physical activity, the body’s muscles extend and contract to support movement. Prolonged or repetitive physical activity can overexert the muscles. This activity can lead to muscle soreness.
Overexertion and muscle soreness are more likely to occur after physical activity that differs from normal. This could be due to:
Muscle soreness usually occurs several hours after physical activity. For this reason, doctors refer to the condition as delayed onset muscle soreness (DOMS). Most people experience DOMS at some point, regardless of their physical fitness.
The exact cause of DOMS is still unclear. Some experts believe it may be due to microscopic tears in the muscle fibers, which can develop during exercise. They believe that muscle soreness is the result of the body healing these tears. DOMS is not due to a buildup of lactic acid in the muscles.
How Long Does it Last?
According to the American College of Sports Medicine (ACSM), muscle soreness usually begins 12–24 hours following exercise. The muscle soreness then tends to peak around 24–72 hours after the exercise. After this time, the pain should start to go away.
The level of soreness a person feels during DOMS depends on the type, duration, and frequency of the activity that caused the pain.
It is possible to continue exercising with muscle soreness, but it can be uncomfortable.
Sharp pains that occur immediately after activity could be a sign of injuries, such as strains or sprains. These injuries are the result of a muscle, tendon, or ligament becoming stretched or torn and are more severe than DOMS, possibly requiring medical attention.
Relieving Muscle Soreness
Muscle soreness is normal and rarely requires medical attention. In most cases, symptoms go away on their own within a few days. In the meantime, it is best to avoid putting too much strain on the injured muscles.
People sometimes recommend the following treatments to alleviate muscle soreness following exercise:
Massage: A qualified sports massage therapist or physiotherapist can provide massages for alleviating muscle soreness. Massages increase blood flow to the injured area, which may promote healing and help to relieve the pain.
Heat therapy: Taking a warm bath or applying heat pads can also stimulate blood flow to the injured muscles. Heat therapy tends to offer only temporary symptom relief.
Cold therapy: Cold packs or immersion in cold water can reduce inflammation and swelling in the muscles. Cold therapy is, therefore, useful as a longer-term treatment for muscle injuries.
Light exercise: Keeping the muscles active may help to reduce pain. It is important to keep the intensity light and avoid movements that put too much strain on injured muscles. Examples of light exercises include walking and gentle stretching.
Pain medication: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) can help to reduce muscle inflammation and associated pain.
What the Research Says
A 2012 meta-analysis investigated the effectiveness of four popular DOMS treatments. The meta-analysis included 35 studies, each of which investigated one of the following treatments:
The meta-analysis revealed that massage was effective in treating the signs and symptoms of DOMS in some people. However, the effect was small and was not significant across the group as a whole. There was no evidence to support the use of cryotherapy, stretching, or light exercise in treating DOMS.
A 2011 meta-analysis also found that stretching before or after exercise does not lead to a noticeable reduction in DOMS.
A 2016 meta-analysis investigated whether a type of cryotherapy called cold water immersion (CWI) helps to alleviate muscle soreness. The results showed that CWI was slightly more effective than no treatment. Bathing in water temperatures between 11°C–15°C for 11–15 minutes provided the best results.
Overall, these studies indicate that there are few scientifically proven treatments for DOMS. Those that are effective appear to provide only a slight benefit. Nonetheless, some people may find the treatments helpful.
Importantly, while a treatment may help to alleviate pain, it will not undo the underlying muscle damage or improve muscle function.
Prevention
While it is not possible to completely prevent DOMS, a person can take steps to reduce the severity of symptoms.
According to the ACSM, the best way to do this is to build up slowly to any changes in exercise routines. This cautious approach will give the muscles time to adapt to the changes they are experiencing.
Summary
Physical activity can sometimes lead to DOMS. The symptoms of DOMS usually appear several hours after physical activity and may last up to 72 hours.
While DOMS can be uncomfortable, it does not require medical attention. People sometimes recommend home remedies to alleviate the symptoms, but there is little scientific evidence to support this. It may be necessary to try multiple treatments before finding one that helps in some way.
People may experience a sharp pain during or immediately after physical activity. This sensation could signal a more serious injury, such as a strain or sprain. People should see a doctor if the pain persists or worsens.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Common Overuse Injuries in Fall Sports
in Plantar Fasciitis, Sports Related Injuries, Wellness TipsArticle featured on TheCenter
Fall sports are here and with that comes overuse injuries and burnout especially in adolescent athletes. An overuse injury develops slowly over time due to repetitive stress on tendons, muscles, bones, or joints. It is important to be aware and pay attention to any minor aches and pains to prevent a more serious injury down the road. Here are a few of the most common overuse injuries during the fall season.
SHIN SPLINTS
Shin splints are an inflammation of the muscles, tendons, and bone tissue around your shinbone (tibia). Typically, this develops when the muscle and bone tissue become overworked by repetitive or sudden change in activity, such as increasing the intensity or amount that you exercise. Runners are at the highest risk for developing shin splints.
It might be time to take a break and rest if you start to experience these symptoms:
Sometimes, other problems exist that can have an impact on healing. If the pain persists, contact one of our orthopedic surgeons for an examination.
PLANTAR FASCIITIS
Plantar fasciitis is the most common cause of foot pain, radiating from the bottom of the heel throughout the foot. The plantar fascia is the strong band of tissue in the arch of your foot that runs from your heel to toe, and absorbs strains and stress placed on the foot each time it is in use. Plantar fasciitis occurs when that supporting tissue becomes irritated and inflamed.
Common causes and risk factors include:
Tight calf muscles
Repetitive activity (sports/running)
New or increased activity
Obesity
Diagnosis and treatment are important with this painful condition and healing can begin quickly once diagnosed. Your doctor will most likely recommend rest and possibly frequent icing on the area. Anti-inflammatories may also help symptoms subside combined with light stretching of your feet and calves. If pain continues to linger, your orthopedic surgeon may recommend a partial release procedure.
ACHILLES TENDINITIS
The Achilles tendon is the largest tendon in the body, connecting the calf muscles to the heel bone. Although it can withstand a lot of stress, it is also prone to tendinitis, which is when the tendon becomes inflamed causing swelling, pain, or irritation. This condition is caused by repetitive stress to the tendon, such as pushing our bodies too far or too soon from walking, running, jumping, etc.
Common symptoms of Achilles Tendinitis include:
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
Tips on How to Prevent Carpal Tunnel Syndrome
in Carpal TunnelArticle featured on Orthopedic Institute of Pennsylvania
Carpal tunnel syndrome (CTS) happens when constant pressure is put on the median nerve. This nerve runs from the forearm through the wrist and provides feeling and sensation to the whole hand — palm, fingers and thumbs.
If you have carpal tunnel, you will notice numbness or tingling in your hand. You may also experience weakness in your affected hand, occasionally dropping items from a loose grip. CTS has no leading cause, as it results from anything that can squeeze or cut off circulation in this nerve.
How to Avoid Carpal Tunnel
Incorporate some of the following methods into your routine to help prevent the development of carpal tunnel. Be sure to talk to your doctor about other options or exercises you can try.
RELAX YOUR GRIP
Sometimes, we don’t notice how tightly we are tensing up our hands until it’s too late. While gripping something, become aware of the strength needed to hold it and don’t overexert. For example, if your work involves typing, hit the keys softly rather than punching them. If you prefer to handwrite, consider using a bigger pen with a soft adapter for easy grip.
STRETCH YOUR FINGERS
It is important to get up and stretch your legs every so often, and do the same for your hands! If you consistently use a computer mouse, ink pen or other office materials, there is likely pressure on your median nerve. Gently stretch and bend your wrists periodically to give them a bit of a hiatus.
IMPROVE YOUR POSTURE
Sitting in a forward hunch harms your back alignment and nerves. Rolling your shoulders forward can shorten your neck and shoulder muscles, compressing the nerves in your forearms. Keep proper posture to maintain healthy nerve function.
Carpal Tunnel Treatments
If you already have carpal tunnel, you can get help from several available treatments. Nonsurgical approaches are usually the first choice, but surgical options are the next resort if the pain worsens.
NONSURGICAL TREATMENT OPTIONS
The Orthopedic Institute of PA offers multiple nonsurgical options for our patients. Physical and occupational therapies are the standard choices. You will walk through a series of exercises and use splints to regain your hand and wrist’s full range of motion.
Additionally, we offer Xiaflex nonsurgical solutions, which are an injection to help improve hand and wrist function.
SURGICAL TREATMENT OPTIONS
Surgical approaches are best for severe carpal tunnel symptoms. We offer:
RECOVERY
Your hands are one of your most used body parts, so they must receive the proper healing time. Full recovery from carpal tunnel treatments can last from weeks to months, depending on the severity of the condition. If surgery is used, physical therapy is a standard follow-up to ensure the procedure went smoothly and the full range of motion is returning.
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 Fall Fitness and Health
in Nutrition & General HealthArticle featured on VeryWellFit
The end of summer can seem like a sad time of year, but there’s something about the cool, crisp air that can breathe some new life into your usual routine, especially when it comes to exercise.
1. Take Advantage of the Great Outdoors
Without the heat and humidity, outdoor workouts become much more comfortable and, after a busy summer, many of us are ready to get back to some sort of fitness routine. Fall weather, for many areas, offers some of the best outdoor workouts all year long.
With kids back to school and holidays on the way, it may be a challenge to find time to exercise, especially when there’s not as much daylight. Challenge, however, is at the very heart of staying fit, particularly with the long days of winter to come.
Getting started now can help you generate enough momentum to make it through the coming seasons without gaining weight. Try these great fall workouts to keep you fit.
Walking
Walking is just about the easiest way to exercise outside and a great way to get in some extra movement throughout the day. With cooler weather, you don’t have to worry about sweating as much, so that may make it easier to be active all day long.
All you really need is a good pair of walking shoes and, perhaps, some fall weather gear to keep you warm, dry and protected. The key to making it enjoyable is to make it a daily thing:
Hiking
Fall is a great time to go hiking, with cool weather, no bugs and, of course, magnificent views. Plus, hiking burns mega-calories as you increase your elevation and really work those legs.
Just a few reasons to add hiking to your routine:
If you’re in a flat area, look for small lakes, forest preserves or bike trails that allow you to get away from city life and enjoy the great outdoors.
If you do hike, you’ll want to make sure you have the right equipment like hiking boots, and a way to stay hydrated.
Running
Rounding out the top outdoor fall activities is running.
Fall is probably the best time of year for running outdoors. It’s not too hot, not too cold and watching the leaves change colors each time you head outside can make each workout a new adventure.
The real key to making fall running more comfortable is to dress in layers so you don’t get too hot or too cold. Next? Making sure people can see you if you’re running in the dark by wearing reflective running gear.
2. Get Back to the Gym
When the weather turns iffy, getting to the gym can help you stay on track with your workouts, especially if you get involved in a variety of activities.
To make the most out of your time at the gym, don’t just do the same machines each time you go, but take advantage of all your gym has to offer:
Making Your Exercise Habit Stick
Making fitness stick is all about momentum (among other things), so if you’re a beginner, start with about 3 days of exercise a week.
Do more if you can, but always start where you are rather than where you want to be. Ease your body and your mind into your new exercise schedule to minimize the risk of injury and add on as you get settled in.
3. Get Fit at Home
You don’t have to go to a gym to get back into fitness. Working out at home can be just as effective, especially if you’re just not crazy about the gym or you’re on a budget.
Working out at home has a number of benefits including:
One thing to keep in mind is that working out at home does require some self-discipline. There’s always something that needs to be done, whether it’s work, laundry, or paying bills. It’s easy to let that become an excuse to skip your workouts.
Create a habit you can stick with by working out at the same time every day and including lots of variety in your routine.
4. Try Something New
Summer often finds us being weekend warriors–going for long bike rides, playing sports and just generally getting out and being more active.
When fall hits, many of us head to the gym or bring our workouts indoors and that can quickly lead to boredom and burnout. So this is a great time to try something completely different.
Tai Chi
Also known as a moving meditation, tai chi is a slow, fluid activity that helps improve balance and strength while keeping you relaxed and connected to your body.
Tai chi is an excellent activity to do on a chilly fall night to help you stay active. It can boost your mood, improve posture and even improve your heart health.
With the stress of going back to work and school, tai chi is the perfect stress-relieving workout.
Yoga
Yoga is another kind of moving meditation that promotes balance, flexibility and soothing mind/body connections. Depending on the type you choose, yoga can be relaxing or it can be challenging, sometimes both.
You find a local yoga studio near you, try a yoga app or videos, or even put together your own series of poses.
Barre Workouts
This ballet-inspired workout focuses on balance, coordination, and core strength by incorporating a mix of exercises that go through a full range of motion and those that isolate and hold challenging positions. Popular examples include Physique 57, The Bar Method, Pure Barre, and Pop Physique.
CrossFit
If you really want to test your limits, try something like CrossFit. This type of workout involved high-intensity interval training, doing exercises with very heavy loads and measuring a variety of metrics during each workout so you can see your improvement. The movements are considered functional, meaning they engage your whole body in a variety of ways.
CrossFit is very high intensity and not necessarily for beginners, so you’ll want to have some exercise experience and make sure the gym you choose has a good reputation.
Circuit Training
If you want something with a lot of variety but without the intensity of something like CrossFit, good old-fashioned circuit training is a great choice.
With circuit training, you choose 10 or more exercises, either cardio, strength training, or both and do each one, one after the other with no rests in between. With this kind of training, you work multiple areas of fitness, burn more calories and make your workouts more interesting.
Sample Cardio Circuit
Warm up with 5 minutes of light cardio and then do each exercise below, one after the other, without resting in between. Complete 1-3 circuits.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
3 Hamstring Stretches to Relieve Lumbar Herniated Disc Pain
in Back Pain, Herniated DiskArticle featured on Atlanta Spine Institute
3 Hamstring Stretches to Relieve Lumbar Herniated Disc Pain
If you suffer from a lumbar herniated disc, you may be experiencing radiating leg pain. The most effective way to relieve radiating leg pain is stretching on a daily basis. These three stretches will help take away some of the pressure on your sciatic nerve in your leg. They’ll also aid in loosening your hamstrings and improve the support in your lumbar spine.
Standing Hamstring Stretch
To perform this stretch, start by standing with your legs straight and feet together. Next, bend at your waist, while keeping your knees straight. Once bent over at the waist, place your hands on your hips or thighs. Inhale, slowly, then exhale, and hold this stretch for 30 seconds. Once the 30 seconds is up, maintain a flat back while you stand up straight.
Seated Hamstring Stretch
This stretch is a better option than the standing stretch if you have limited mobility or if your hamstrings are extremely tight. For this stretch, you’ll need a firm chair with a straight back and another item that has a similar height as the seat of the chair such as a stool or bucket. For this stretch, sit upright on the edge of the chair with both feet flat on the ground.
Straighten one of your legs in front of you and place the back of the heel on the top of the stool. Then, lean forward at the waist towards your straightened leg until you start to feel the stretch near the back side of your thighs. Hold the position for 30 seconds, then switch to stretching your opposite leg.
Towel Hamstring Stretch
This stretch can be performed while lying down and with the aid of a towel. To start, lie on your back on a flat surface. Put your left leg flat on the floor and raise your right leg up in the air. Wrap the towel around the ball of your foot on your right leg, and hold the two ends of the towel, one end in each hand.
Try to push your right heel up towards the ceiling and keep your rig leg straight until you feel it stretching your hamstring. Hold the stretch for 30 seconds, and then switch to the other leg. Repeat this stretch 3 times for each leg.
All information provided on this website is for information purposes only. Please see a healthcare professional for medical advice. If you are seeking this information in an emergency situation, please call 911 and seek emergency help.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
7 Essential Everyday Exercises to Manage Rheumatoid Arthritis Pain
in Rheumatoid ArthritisArticle featured on Healthline
If you have rheumatoid arthritis (RA), you may know that exercise is good for you. But finding the time, energy, and motivation to actually get moving may be difficult. This can be especially true when you’re dealing with painful, stiff joints.
Exercise can help people living with RA:
Here are seven types of exercise that can be especially beneficial for people living with RA.
Water exercise
The Centers for Disease Control and Preventione report that people living with RA show greater improvements in health after participating in hydrotherapy or exercising in warm water, compared with other types of activities.
Results from a large research review found that people living with RA who participated in hydrotherapy experienced less pain and joint tenderness compared with those who didn’t try this activity. The research also suggested that hydrotherapy may also help boost mood and overall well-being.
Water-based exercises, like swimming and water aerobics, may also help improve the use of affected joints and decrease pain.
Tai chi
Tai chi, which is sometimes called “moving meditation,” is a traditional Chinese martial art that combines slow and gentle movements with mental focus. This exercise improves muscle function and stiffness and reduces pain and stress levels in people living with RA.
Results from one study of people living with RA found that practicing tai chi can help reduce anxiety and depression and improve self-esteem, self-efficacy, and motivation.
To get started, you can purchase DVDs, follow an online program, or sign up for a class in your area.
Biking
If you have RA, getting your heart pumping is essential. This is because those living with RA are at a higher risk for cardiovascular diseases and complications. Biking is one type of exercise that offers heart-healthy benefits. It’s an excellent, low impact exercise that’s easier on the joints than other aerobic exercises.
Biking can help maintain cardiovascular health, increase leg strength, and reduce morning stiffness. You can bike outside, join a cycling group, or use a stationary bike at the gym or in your home.
Walking
A walk in the park may sound too simple, but it’s one of the easiest and most convenient forms of exercise.
In addition to getting your heart rate up, walking can help loosen your joints and reduce pain. Research published in 2015 suggests that just 30 minutes of walking a day can boost your mood, too.
If you’re having trouble with balance, try using walking poles to help stabilize yourself. If the weather has you stuck inside, consider heading to an indoor track or hopping on a treadmill instead.
Yoga
Yoga, which combines postures with breathing and relaxation, can also help improve RA symptoms. A 2013 study looked at the quality-of-life impact Iyengar yoga had on a small group of young women living with RA. The research showed that practicing yoga improved their pain and mood.
In research published in 2015, scientists from Johns Hopkins University found similar results: People living with RA experienced fewer tender and swollen joints after practicing yoga than they did beforehand. The research involved a small group of adults ages 18 years and older living sedentary lifestyles.
“Yoga or yoga stretching can help patients improve flexibility and range of motion,” says Dr. Mario Siervo, a primary care physician in Florida.
Other types of stretching
Healthcare professionals often recommend stretching for people living with RA.
“Stretching should include the muscles of your arms, your back, your hips, the front and back of your thighs, and calves,” says Dr. Philip Conwisar, an orthopedic surgeon in California. “Do some stretches first thing in the morning, take a stretch break instead of a coffee break, or stretch in the office for a few minutes.”
Dr. Naheed Ali, author of “Arthritis and You,” also recommends finger curling, mild wrist bending, and thumb stretching.
Adjust to Your Condition
Whichever exercise you choose, the important thing is to keep at it.
Some days you’re likely to feel more pain than others. When that happens, aim to exercise with less intensity, try a new low impact exercise, or take the day off.
If you do not have enough hand strength to grip a weight, you might want to consider using a resistance band around your forearm instead.
If you’re having a day where walking seems like the best option, consider going for a stroll outside or walking inside. Even if you need to walk at a slower pace, you can still benefit from the exercise because it has the potential to help you feel much better afterward.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm