Article featured on CORE Othopedics & Sports Medicine
Don’t let common cycling injuries keep your feet off the pedals this spring and summer. Our guide on how to avoid bicycle injuries helps identify what those injuries look like, how to prevent them, and when best to reach out to a doctor.
How To Avoid a Cycling Injury
Avoiding common cycling injuries can be broken down into two categories: on-bike work and off-bike work.
On-bike work
On-bike work includes everything related to the cycle itself, including your gear and posture.
Proper Bike Fit: When buying a bicycle, don’t just grab the first one you like. One of the easiest ways to avoid common cycling injuries is to fit your bike correctly.
The best way to be fitted for a bike is to visit a professional cycle shop as numerous factors go into fit.
For example, the type of bike you want (road, mountain, or hybrid) affects the standover height.
That also changes how you’ll sit on the bike and the type of seat you’ll need. Unless you are a professional cyclist, reaching out to someone experienced can save you money while preventing needless injuries.
Correct Your Posture: After purchasing a well-fitted bike, the next thing you need to think about when avoiding common cycling injuries is the posture you hold during your ride.
Experts suggest: “Optimal posture in cycling involves mild lumbar and thoracic flexion with mild cervical extension. No section should be at the end of range, and there should be no excessive directional changes at any segment that could result in disc compression or nerve entrapment. Indicators of suboptimal posture could include: a vertical or near-vertical pelvis and lumbar angle (posterior pelvic tilt), excessive flexion in segments of the lumbar or thoracic spine (thoracic kyphosis, or hunched back), excessive extension in the cervical spine (cervical lordosis or kinked neck), rounded or hunched shoulders (protracted or elevated scapula), or a forward head position.”
While getting your bike fitted, ask the assistant to guide you through proper cycling posture. Protect your back and body from common cycling injuries by perfecting your bicycle posture.
Wear The Right Gear: A helmet is a must for every bicycle rider, but what about the rest of your gear?
For footwear, if you are someone who rides regularly, it will behoove you to purchase a pair of shoes dedicated to cycling. Featuring stiffer soles, your choice in shoes depends on how often and where you ride. A cycling shoe dedicated to off-road riding will be different from one meant for casual bike riding.
One of the biggest reasons for foot numbness while cycling is ill-fitting footwear. As you sweat, your feet swell, and suddenly the shoes are too tight, thus causing numbness. Work with a trained cycling shoe provider to guarantee the right fit to avoid common cycling injuries.
Bicycle gloves are a must-purchase if you’re struggling with wrist pain or finger numbness. Make sure your bike is fitted correctly, and if you’re still experiencing this pain, a pair of foam-padded cycling gloves might relieve the pressure on your nerves enough to curb the numbness.
Be aware that some padding actually increases the risk of numbness and pain if not fitted properly. Confused? Local bicycle shops have a variety of options and can fit you correctly.
Off-bike work
Off-bike work is preparatory work before and after your bike ride, including stretching and massages.
Stretching: Cyclists aren’t often thought of as the most flexible athletes.
There are a variety of stretching techniques that we’ll go over below that focus on hip flexors, hamstrings, glutes, and quads. Regularly practicing yoga has a positive effect on your cycling flexibility as well.
The most important thing to remember about stretching for cycling is that you should do it before and after every ride. Set up a different pre and post-cycle routine and avoid pesky common cycling injuries.
Massage: If you’re a frequent cyclist, you should look for a sport-specific massage therapist to loosen your muscles. While any massage parlor can deliver results, a cycling massage identifies the key areas and works on them.
For at-home, foam rollers and massage guns are your friends. Foam rollers come in at various price points and allow you to alleviate soreness, reduce inflammation, and help injury prevention.
Massage guns are more expensive, but they increase blood flow, relieve muscle stress, and are fantastic for pre/post-injury relief.
A sports masseuse and daily foam rolling and/or massage gun usage allow you to take care of your body before and after every bicycle ride.
What Are Common Cycling Injuries?
While scrapes and bruises aren’t uncommon if you take a bicycle spill, you should know about some of the other common cycling injuries to make sure you stay on two wheels this spring.
Neck pain
Neck pain is also caused by a poor bike fit (which ties into poor posture). Holding one cycling position (in the wrong way) for an extended period lends itself nicely to neck stiffness, leading to chronic neck pain.
Lower back pain
Another casualty of poor bicycle posture is your lower back. Hours hunched over your handlebars with little relief will cause stress to your lower back and pain later on.
If you find yourself flexing more with your spine, you will likely have or will soon experience lower back pain.
Knee pain
There are four main areas of knee pain: anterior knee pain, posterior knee pain, medial and lateral knee pain, and iliotibial band syndrome. Each area of knee pain is caused by different cycling elements and requires specific pre-treatment exercises.
Seat height has a direct impact on your knee pain. If the seat is too low, the peddling motion will “cause stress on your knees, specifically the patella/kneecap.” Similarly, the same goes for the tilt of your cycling seat which makes finding the right fit for your bike an essential part of avoiding common cycling injuries.
Wrist pain
Wrist pain during a bike ride is not normal and could be an early indication of carpal tunnel syndrome.
Common amongst high-mileage cyclists, wrist pain is frequently associated with “the nerves in your hands being compressed by gripping the handlebars.” You may also put unnecessary strain on your wrist by leaning forward too much.
What Should I Do If I Have a Cycling Injury?
You’ve done everything right but still, end up with a sore neck or lower back pain after an afternoon bike ride. While the pain certainly hurts, there are still plenty of ways to treat yourself at home before spending time at a doctor’s office.
Rest
This might sound obvious, but you need to stop if you’re riding your bike and feel pain. At least for a little while.
Whatever pain you might be experiencing isn’t serious. Still, if you continue to overstress a muscle or suffer from foot numbness, the injury will be serious.
If you’re feeling pain from a common cycling injury, the best thing to do is to just put your bike away for the next couple of days. If you come back to it and you’re still in pain, it’s time to see a doctor.
Otherwise, rest and relaxation are the first steps toward healing a cycling injury.
Ice/Heat
Ice packs and heat pads go a long way toward relieving pain from common cycling injuries. But which one should you use?
Ice should be used on acute injuries (new) and reduce swelling. Keep the ice on for around 10-15 minutes to avoid skin irritation.
Heat “increases blood flow and can loosen stiff, sore tissues…This tends to be more helpful for chronic injuries.” You can keep the heat on for around 20 minutes before worrying about overdoing it.
Choosing which method to use (ice or heat) is as crucial to your recovery as rest, so make sure you keep both options available at home.
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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
Preventing Rotator Cuff Injuries
in Shoulder Fractures, Shoulder InjuriesArticle featured on DukeHealth
Rotator cuff tears are more common than you may think. About 10% of people in their 50s and half over the age of 70 will have one. While many rotator cuff tears are related to aging, they can occur in younger people as a result of overuse, poor shoulder mechanics, or injury. Rotator cuff injuries affect all types of people — sedentary adults, weekend warriors, and elite athletes.
Fortunately, there are steps you can take to reduce your risks. “Good posture in the shoulder blades, stretching, and some very simple strengthening exercises will help prevent many of the shoulder problems you could have,” said Jocelyn Wittstein, MD, a shoulder specialist at Duke Health. “Also, modifying lifting and exercise practices can reduce the risk of shoulder injury or reinjury.”
Overhead Activity Leads to Shoulder Injuries
It’s true that baseball pitchers suffer rotator cuff tears — or rather, fraying on the edges of some tendons — because of the extreme position of the shoulder and the tremendous force they exert on their shoulders every time they throw the ball.
But overhead activity of all kinds is what tends to injure people: reaching up repeatedly to paint a wall, putting a heavy suitcase in an overhead bin, or serving a tennis ball. “Any time your arms are raised up over your head, the rotator cuff might be in an awkward position,” said Dr. Wittstein, a Duke orthopaedic surgeon. “This in combination with lifting or lowering something heavy away from the body really strains the rotator cuff.”
The first sign of a rotator cuff injury is often nagging shoulder pain when performing everyday activities such as washing your hair, lifting a gallon of milk, or reaching for something on the back seat of the car. Pain is usually felt at the side of the shoulder and can often radiate toward the elbow. Injured shoulders can also be troublesome at night when lying down allows the inflamed joint to stretch or when sleeping on your side. Occasionally, nighttime pain can get so bad that sleep is possible only in a reclining chair — and some patients can’t sleep at all.
Exercises Can Prevent Rotator Cuff Injuries
The shoulder has more range of motion than any other joint. Most of its stability and movement relies on the small rotator cuff muscles and the larger muscles that surround the shoulder joint. Traditional weightlifting and aerobic exercise provide many benefits but typically do not focus on strengthening and stretching the complicated assembly of muscles that keep the shoulder joint stable and healthy.
Dr. Wittstein said that a shoulder exercise program should work the muscles that retract the shoulder blades, stretch the chest and the back of the shoulder joint, and strengthen all the muscles of the rotator cuff. These exercises will strengthen your rotator cuff and help prevent injury, whether you are active or inactive, young or old.
Treatment Options for Torn Rotator Cuffs
If you tear your rotator cuff, there are several treatment options. The type of treatment depends not only on the extent of the injury but also on your age and functional demands. While many complete rotator cuff tears benefit from surgical repair, surgery is not always necessary.
Cortisone injections can reduce pain but should be used sparingly, as they can affect the ability of the rotator cuff to heal if you decide to have a surgical repair in the near future. Other medications like Tylenol and anti-inflammatories may also help.
People with a partial tear or who want to avoid surgery can benefit from physical therapy, which they are encouraged to continue at home. Sometimes, strengthening is all that’s needed, even if your rotator cuff is torn. That’s because “four separate rotator cuff tendons surround the shoulder,” Dr. Wittstein explained. “If you have torn half of one tendon, you still have three and a half tendons left. If those are strong, it can often fully compensate for the torn part.”
However, rotator cuff tears that involve the full thickness of the tendon and remain painful may enlarge over time. “Those are the rotator cuff tears we are more likely to repair with surgery early on,” she says.
She added, “Many people with a small tear can have a pain-free, strong, healthy shoulder with full ability to do an overhead activity. That’s why keeping those muscles strong is so important.”
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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
The Connection Between Overall Well-Being and Foot Health
in Foot Pain, Nutrition & General HealthArticle featured on Central Arkansas Foot & Ankle Specialists
Your feet play a bigger role in your overall health than you might think. From balance and mobility to early indicators of systemic conditions like diabetes or circulatory issues, foot health is directly tied to your overall well-being. Prioritizing regular foot care can lead to better posture, fewer injuries, and even early detection of health problems.
Why Foot Health Matters for Your Entire Body
Your feet support your entire body. When something’s off, such as poor alignment, inflammation, or chronic pain, it can affect everything from your knees and hips to your back and posture.
Key impacts of poor foot health include:
The human foot has 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments, all working in harmony to support your movement. Misalignment or damage to any part of this system can trigger a chain reaction of problems throughout the body.
Keeping your feet healthy isn’t just about comfort – it’s essential for physical function and independence, especially as we age.
The Feet as a Window Into Overall Well-Being
Your feet often show early signs of broader health issues. Monitoring them closely can help you spot potential red flags.
Common conditions that show up first in the feet:
Additionally, symptoms like foot cramping could signal vitamin deficiencies, such as magnesium or potassium. Toenail discoloration may indicate fungal infections or underlying skin conditions, and swelling could be linked to heart, liver, or kidney issues.
Routine foot exams can catch these conditions early, improving outcomes and preventing serious complications.
How Foot Pain Disrupts Daily Life
Foot pain doesn’t just hurt – it interrupts your routine, affects your mental health, and lowers your overall quality of life.
Consequences of ignoring foot pain:
Even minor pain, like that from plantar fasciitis or bunions, can lead to gait changes, which then stress other joints. Long-term, these changes can contribute to chronic musculoskeletal issues that are harder to reverse.
Addressing foot discomfort early can help you stay active, social, and mentally well.
Good Foot Health Supports Mental and Emotional Well-Being
There is a strong mind-body connection when it comes to your feet. Chronic pain or limitations in movement can cause frustration, anxiety, or depression.
Benefits of healthy feet on emotional well-being:
Feet also play a role in stress relief. Practices like reflexology or therapeutic foot massage can activate pressure points that relieve tension and improve relaxation – enhancing your emotional well-being and physical recovery.
Maintaining foot health gives you the freedom to live life fully on your terms.
Easy Habits to Improve Foot Health and Overall Well-Being
You don’t have to wait until there’s a problem to take care of your feet. Simple steps can prevent common issues and improve overall wellness.
Daily Foot Care Tips:
Additional practices that support long-term foot health:
Small changes in your routine can lead to lasting improvements in both foot health and general wellness.
When to See a Foot and Ankle Specialist
Not all foot issues go away on their own. If you’re experiencing persistent symptoms, it may be time to see a podiatrist.
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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
Your First Orthopedic Visit: What to Expect
in General OrthopedicsArticle featured on ReadyPatient
Scheduling that first doctor’s visit for your joint pain can be scary. Here’s an idea of what you can expect during a typical first appointment with an orthopedic surgeon.
Scheduling an orthopedic appointment
Joint pain is scary and can limit your ability to participate in sporting activities, exercise, family functions, social functions, and can immobilize you causing further hardships. I’ve found that many are afraid to seek medical attention because they fear that their only option is surgery. Actually, there are many non-operative options that are typically explored before considering joint replacement surgery.
We pay for those injuries that we had when we were younger, for the sports that we played, and the jobs that we did. Accidents through life affect our joints and there’s also a hereditary factor. I hear people talk about their siblings, mom, dad or grandparents who had bowed legs or knock knees. Relatives that required hip or knee replacements. Some people have inflammatory joint disease such as arthritis, lupus or psoriasis. As we age our joints no longer can repair themselves.
The first thing to do is make the decision to seek medical help. If this feels scary or overwhelming, try looking at it as though you’re simply going to go learn about what’s causing your pain and what options are available to you.
Who will I see during my ortho visit?
Often times, during a new patient visit, the orthopedic surgeon or sports medicine doctor will try to make sure that they stop in and meet you, even if your appointment’s with the nurse practitioner or physician assistant. In today’s world, the physician assistants and nurse practitioners assist orthopedic surgeons in their office as well as during surgery. They may be your conduit to a busy orthopedic surgeon. So, when you make an appointment, don’t be afraid to ask, will I be able to meet the doctor if my appointment is with the nurse practitioner or physician assistant?
Many orthopedic surgeons, nurse practitioners, and physician assistants work as a team. We are all in the office at the same time and each of us have our own schedules. For example, I bounce back-and-forth between my nurse practitioner and physician assistant if they have new patients or patients with questions.
What typically happens during a first ortho appointment?
You’ll likely be asked several questions to help your doctor understand your medical history and what effect it’s had on your joints. They will need to know what kinds of treatment you’ve already had (if any). This helps assess possible risks of various non-surgical and surgical options. Your surgeon will need to know as much as possible about you so that together, you can make the best decisions on how to move forward with your care.
During your first visit, an X-ray of your painful joint will be taken, or you will be sent to a radiology facility for an X-ray after your appointment to assess the amount of wear or arthritis. Old X-rays or other tests can be helpful as they may show progression, or lack of progression, of a relatively normal joint. This may be all that’s needed to assess your joint. Other tests, however, may become necessary such as labs, MRI’s or CT‘s which would be ordered if needed and would require a return visit.
What next?
Once you have been examined and all of the data is gathered, your surgeon can give you an opinion about what options you have. Many times, we’ll want you to try non-operative treatment first. Surgery should be a last resort if non-surgical treatments don’t help relieve your pain.
Part of your surgeon’s job is to provide you with information and recommendations so that you can make the decision that’s best for you. There’s no wrong answer. We all have different abilities to deal with pain and limitation of motion. We all have different tolerances of this and there is nothing wrong with you taking control of your options. It often becomes a quality of life issue.
I tell my patients that there’s no rush to proceed to surgery. Medications, natural anti-inflammatories, exercise, yoga, physical therapy, chiropractic treatments, injections, arthroscopic procedures, and partial or total joint replacements are all options.
Joint surgery is an elective procedure. Patients worry that if they wait too long, their doctor won’t be able to fix it. Although additional pain and joint damage can worsen if you wait, with today’s technology, an arthritic joint can usually be fixed. Sometimes, waiting can open up new technological options. However, if the quality of your life is decreasing, then it may be time to move forward. Learn what your options are and then make a decision that’s best for you. You and your surgeon can discuss trying non-surgical things first. You may have more options available than you think.
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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
How Yoga Helps Maintain Healthy Bones
in Health & WellnessArticle featured on UBMD Orthopaedics & Sports Medicine
Bone loss is serious business. Both men and women reach maximum bone mass around the age of 30 — and after that, it’s a matter of maintaining what you’ve got.
The National Institutes of Health estimate that 10 million Americans have osteoporosis and another 34 million suffer from its precursor, osteopenia. While it’s almost impossible to reverse these conditions, it’s possible to slow their effects — and yoga may be one of your strongest allies. Best of all, yoga can be done by anyone regardless of age or mobility level.
Yoga is a Weight-Bearing Exercise
Yoga is a weight-bearing exercise, which is one of the best ways to enhance bone health. Weight-bearing exercises work by holding your body’s weight against gravity, putting a mild stress on your bones and forcing them to lay down new growth. In this way, yoga isn’t much different from other weight-bearing exercises, like walking or running.
Yoga differs in one big way from these “impact” exercises — it won’t damage cartilage or stress your joints. Instead, it helps lengthen the body’s muscles and holds them in place, using that tension to stress the bone and promote growth.
Yoga Promotes a Plant-Based Diet
Earlier this month, we talked about how fruits and vegetables promote bone health. There’s a strong correlation between a plant-based diet and bone density. Many Americans eat more protein than they need. But because protein makes the body create acid, eating too much can increase the amount of acid in your bloodstream. To neutralize it and rebalance your blood’s pH levels, your body pulls calcium from your bones. Eating a plant-based diet can avoid this imbalance — because fruits and vegetables naturally neutralize the acid caused by eating protein, your body won’t need to pull calcium from your bones.
Practice Safely
While yoga can be beneficial for bone health, it can also be detrimental if it’s not practiced correctly. For example, in someone suffering from osteoporosis, a forward bend can increase the likelihood of a spinal fracture by excessively stressing the front of your vertebrae. As with any exercise regimen, talk to your doctor before you begin.
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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
How Genetics Influence Orthopedic Risks
in General Orthopedics, Nutrition & General HealthArticle featured on Summit Orthopedics
Everyone is susceptible to bone and joint problems, but studies suggest that genetics influence your degree of risk for certain orthopedic conditions, and may also influence the success of your recovery.
Over the last few decades, female athletes from tennis legend Billie Jean King to soccer’s U.S. Women’s National Team—and 2015 FIFA Women’s World Cup champions—have demonstrated women’s ability to share the athletic spotlight with their male counterparts. However, shared athletic ability doesn’t mean that men and women are also equal when it comes to sharing orthopedic risks. A review published in the June 2015 issue of the Journal of the American Academy of Orthopaedic Surgeons shows that your gender has a significant influence on your degree of risk for orthopedic conditions.
Gender and Orthopedic Risk
When we compare the physiology of men and women, we find differences in structural anatomy, hormones, and genetics that affect ligaments, bone quality, and susceptibility to osteoarthritis. Researchers believe, for example, that these differences may explain why female soccer players are three times more prone to ACL injuries than their male counterparts. But gender-specific injuries are not confined to athletes. Bone and joint problems can develop regardless of your age or your activity level. The review explored gender vulnerability to several musculoskeletal disorders.
ACL injuries
We depend on our anterior cruciate ligaments (ACL) for knee stability and movement—and women have a much higher risk of ACL tears than men do. Also, when a woman has surgery to reconstruct a torn ACL, she is more likely to tear the opposite ACL afterward.
Finger and hand fractures
These injuries are more common among men.
Knee and ankle injuries
Women are more vulnerable to tearing a knee ligament or spraining an ankle, and are more at risk for knee osteoarthritis. Stance and gait studies show that men and women have different stabilizing strategies. These differences may affect their joints during injury, and play a role in women’s susceptibility to ankle injuries; women sprain their ankles twice as often as men do.
Osteoporosis
Here, we have a mixed bag. Women are more likely to develop osteoporosis, with a higher risk of hip fracture as a result. However, both men and women are at risk for these fracture. When men fracture a hip, they are more likely than women to suffer major complications. Pneumonia and systemic infections are among these serious complications; as a result, the mortality rate for men is higher after fractures.
Soft-tissue injuries versus bone injuries
Men experience more soft-tissue trauma, such as tears in tendons, biceps, and quadriceps. An arm muscle injury of the distal biceps tendon is almost exclusively a man’s injury; and men damage their Achilles tendon three times as often as women do. Because women are more susceptible to osteoporosis, particularly after menopause, they suffer more bone injuries.
Remember that although gender is a factor contributing to orthopedic risk, it is only one facet of your health profile. Talk with your doctor about preventative steps you can take to maintain and improve your overall 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, 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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
7 Orthopedic Considerations for Pregnant Women
in PreventionArticle featured on South Shore Orthopedics
Pregnancy is a remarkable journey that brings about numerous changes in a woman’s body, both internally and externally. As the body adapts to accommodate the growing fetus, various systems transform to ensure a safe and healthy pregnancy. Among the many aspects that require attention during this period, orthopedic considerations play a crucial role in maintaining the well-being of both the mother and the developing baby.
Changes To The Musculoskeletal System
The musculoskeletal system encounters significant alterations during pregnancy, comprising bones, joints, ligaments, and muscles. Hormonal changes, primarily the relaxin and estrogen levels surge, lead to increased ligament laxity.
While this physiological adaptation is essential to facilitate childbirth, it can also contribute to joint instability and potential orthopedic issues. Due to these hormonal changes, women might experience a heightened risk of sprains, strains, and dislocations.
The Growing Fetus
The increased weight and altered posture resulting from the growing fetus place additional stress on the spine and lower extremities. As the abdomen expands, the body’s center of gravity shifts forward, potentially leading to an exaggerated lumbar lordosis (swayback) and an increased risk of lower back pain.
This discomfort, often called “pregnancy-related low back pain,” affects many pregnant women. Orthopedic care in such cases involves addressing posture adjustments, strengthening exercises, and providing ergonomic advice to minimize pain and discomfort.
Understanding Pelvic Girdle Pain
Pelvic girdle pain, another common orthopedic consideration during pregnancy, occurs due to the relaxation of pelvic ligaments in preparation for childbirth. This condition can lead to pain in the pubic symphysis or sacroiliac joints, impacting a woman’s mobility and quality of life. Orthopedic interventions like physical therapy, specialized exercises, and supportive belts can relieve and enhance pelvic stability.
Staying Active
Maintaining an active lifestyle during pregnancy is essential, but care must be taken to engage in appropriate exercises. Low-impact activities like swimming, walking, and prenatal yoga can help alleviate musculoskeletal discomfort while promoting cardiovascular health. However, high-impact exercises involving sudden movements should be avoided to prevent orthopedic injuries.
Noticing How You Sleep
Sleeping positions also require attention. As the pregnancy progresses, lying on the back can cause the uterus to compress major blood vessels, potentially reducing blood flow to both the mother and the fetus. Sleeping on the left side is generally recommended to improve circulation and alleviate pressure on the spine and pelvis. Placing a pillow between the knees and under the abdomen can further provide comfort and support.
Maintaining Nutrition
Nutrition plays an integral role in orthopedic health during pregnancy. Adequate intake of calcium, vitamin D, and other essential nutrients supports bone health and minimizes the risk of conditions like osteoporosis. These nutrients are crucial not only for the mother but also for the developing baby’s skeletal development.
Staying On Top Of Preexisting Conditions
Preexisting orthopedic conditions may require special attention during pregnancy. Women with scoliosis, herniated discs, or joint disorders should consult their orthopedic specialists and obstetricians to develop a comprehensive care plan that ensures a safe and comfortable pregnancy.
Medications, imaging procedures, and other interventions may need to be modified or avoided to protect the well-being of both the mother and the baby.
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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
When to Use Crutches, Canes, or Walkers
in General Orthopedics, Health & Wellness, Nutrition & General Health, Sports Medicine, Surgery RecoveryArticle featured on Reid Health
Whether you need temporary or permanent assistance, the right walking aid will help you recover from injury or maintain independent mobility. Not sure which one you need? Read below to learn more.
Crutches
Crutches are a useful tool when you need to keep weight completely off a lower extremity like the foot, ankle, knee, or hip after surgery or while recovering from an injury like a broken bone. Balance, some upper arm strength, and two hands are required to walk safely with crutches. If you’re not sure whether you need crutches or a partial weight-bearing walking aid like a cane or walker, seek medical advice.
Fitting crutches correctly
For any walking aid, the proper fit reduces the risk of falls or additional pain. To get the right fit:
Walking with crutches
After fitting your crutches, grasp the handgrips and move both crutches forward at the same time. Place your weight on the handgrips as you swing your “good” leg forward, landing in between the crutches. A shorter stride may improve your balance, so avoid extending the crutches farther than you can comfortably reach.
Sitting, standing, and stairs
When climbing up steps, use both crutches and grab the handrail for extra support if needed. However, when walking downstairs on crutches, it’s safer to lean on one crutch and the handrail while someone holds the other crutch and walks beside you. Give yourself plenty of time, move slowly and carefully, and avoid crowds on stairs if possible.
When sitting or standing, hold both crutches in one hand and place your other hand on a chair to maintain balance. Don’t be afraid to ask someone for help if you need it!
Don’t need crutches? Try a cane or walker
If your injury allows for partial weight-bearing movement, canes or walkers provide an excellent alternative to crutches. They will prevent needing to lean entirely on your upper body for support.
How do I walk with a cane correctly?
A cane that is too high can interfere with balance and increase your risk of falling, while a cane that is too low may cause you to stoop and hurt your back. Standing up straight with your arm hanging naturally, the handgrip on your cane should meet the crease in your wrist. Your arm should have a slight bend which improves stability as you walk.
Stepping out safely
Once your cane is adjusted, follow these steps to start walking comfortably:
A cane can be a great tool to use for hip pain by taking some pressure off the affected hip. There’s no difference in walking when using a cane for hip pain, just ensure a good fit for your height and move slowly until your body adjusts to the new walking aid.
When should I use a walker?
If your injury allows for partial weight-bearing movement but you need extra support to maintain your balance, a walker is another great option. A walker is the most supportive walking aid but can be bulky and can’t be used on stairs. A variety of walkers is available, including folding, walkers with seats, and with wheels. A lightweight walker with four rubber “feet” is a good option if stability and balance are serious concerns.
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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
Common Cycling Injuries and How to Avoid Them
in Sports Related InjuriesArticle featured on CORE Othopedics & Sports Medicine
Don’t let common cycling injuries keep your feet off the pedals this spring and summer. Our guide on how to avoid bicycle injuries helps identify what those injuries look like, how to prevent them, and when best to reach out to a doctor.
How To Avoid a Cycling Injury
Avoiding common cycling injuries can be broken down into two categories: on-bike work and off-bike work.
On-bike work
On-bike work includes everything related to the cycle itself, including your gear and posture.
Proper Bike Fit: When buying a bicycle, don’t just grab the first one you like. One of the easiest ways to avoid common cycling injuries is to fit your bike correctly.
The best way to be fitted for a bike is to visit a professional cycle shop as numerous factors go into fit.
For example, the type of bike you want (road, mountain, or hybrid) affects the standover height.
That also changes how you’ll sit on the bike and the type of seat you’ll need. Unless you are a professional cyclist, reaching out to someone experienced can save you money while preventing needless injuries.
Correct Your Posture: After purchasing a well-fitted bike, the next thing you need to think about when avoiding common cycling injuries is the posture you hold during your ride.
Experts suggest: “Optimal posture in cycling involves mild lumbar and thoracic flexion with mild cervical extension. No section should be at the end of range, and there should be no excessive directional changes at any segment that could result in disc compression or nerve entrapment. Indicators of suboptimal posture could include: a vertical or near-vertical pelvis and lumbar angle (posterior pelvic tilt), excessive flexion in segments of the lumbar or thoracic spine (thoracic kyphosis, or hunched back), excessive extension in the cervical spine (cervical lordosis or kinked neck), rounded or hunched shoulders (protracted or elevated scapula), or a forward head position.”
While getting your bike fitted, ask the assistant to guide you through proper cycling posture. Protect your back and body from common cycling injuries by perfecting your bicycle posture.
Wear The Right Gear: A helmet is a must for every bicycle rider, but what about the rest of your gear?
For footwear, if you are someone who rides regularly, it will behoove you to purchase a pair of shoes dedicated to cycling. Featuring stiffer soles, your choice in shoes depends on how often and where you ride. A cycling shoe dedicated to off-road riding will be different from one meant for casual bike riding.
One of the biggest reasons for foot numbness while cycling is ill-fitting footwear. As you sweat, your feet swell, and suddenly the shoes are too tight, thus causing numbness. Work with a trained cycling shoe provider to guarantee the right fit to avoid common cycling injuries.
Bicycle gloves are a must-purchase if you’re struggling with wrist pain or finger numbness. Make sure your bike is fitted correctly, and if you’re still experiencing this pain, a pair of foam-padded cycling gloves might relieve the pressure on your nerves enough to curb the numbness.
Be aware that some padding actually increases the risk of numbness and pain if not fitted properly. Confused? Local bicycle shops have a variety of options and can fit you correctly.
Off-bike work
Off-bike work is preparatory work before and after your bike ride, including stretching and massages.
Stretching: Cyclists aren’t often thought of as the most flexible athletes.
There are a variety of stretching techniques that we’ll go over below that focus on hip flexors, hamstrings, glutes, and quads. Regularly practicing yoga has a positive effect on your cycling flexibility as well.
The most important thing to remember about stretching for cycling is that you should do it before and after every ride. Set up a different pre and post-cycle routine and avoid pesky common cycling injuries.
Massage: If you’re a frequent cyclist, you should look for a sport-specific massage therapist to loosen your muscles. While any massage parlor can deliver results, a cycling massage identifies the key areas and works on them.
For at-home, foam rollers and massage guns are your friends. Foam rollers come in at various price points and allow you to alleviate soreness, reduce inflammation, and help injury prevention.
Massage guns are more expensive, but they increase blood flow, relieve muscle stress, and are fantastic for pre/post-injury relief.
A sports masseuse and daily foam rolling and/or massage gun usage allow you to take care of your body before and after every bicycle ride.
What Are Common Cycling Injuries?
While scrapes and bruises aren’t uncommon if you take a bicycle spill, you should know about some of the other common cycling injuries to make sure you stay on two wheels this spring.
Neck pain
Neck pain is also caused by a poor bike fit (which ties into poor posture). Holding one cycling position (in the wrong way) for an extended period lends itself nicely to neck stiffness, leading to chronic neck pain.
Lower back pain
Another casualty of poor bicycle posture is your lower back. Hours hunched over your handlebars with little relief will cause stress to your lower back and pain later on.
If you find yourself flexing more with your spine, you will likely have or will soon experience lower back pain.
Knee pain
There are four main areas of knee pain: anterior knee pain, posterior knee pain, medial and lateral knee pain, and iliotibial band syndrome. Each area of knee pain is caused by different cycling elements and requires specific pre-treatment exercises.
Seat height has a direct impact on your knee pain. If the seat is too low, the peddling motion will “cause stress on your knees, specifically the patella/kneecap.” Similarly, the same goes for the tilt of your cycling seat which makes finding the right fit for your bike an essential part of avoiding common cycling injuries.
Wrist pain
Wrist pain during a bike ride is not normal and could be an early indication of carpal tunnel syndrome.
Common amongst high-mileage cyclists, wrist pain is frequently associated with “the nerves in your hands being compressed by gripping the handlebars.” You may also put unnecessary strain on your wrist by leaning forward too much.
What Should I Do If I Have a Cycling Injury?
You’ve done everything right but still, end up with a sore neck or lower back pain after an afternoon bike ride. While the pain certainly hurts, there are still plenty of ways to treat yourself at home before spending time at a doctor’s office.
Rest
This might sound obvious, but you need to stop if you’re riding your bike and feel pain. At least for a little while.
Whatever pain you might be experiencing isn’t serious. Still, if you continue to overstress a muscle or suffer from foot numbness, the injury will be serious.
If you’re feeling pain from a common cycling injury, the best thing to do is to just put your bike away for the next couple of days. If you come back to it and you’re still in pain, it’s time to see a doctor.
Otherwise, rest and relaxation are the first steps toward healing a cycling injury.
Ice/Heat
Ice packs and heat pads go a long way toward relieving pain from common cycling injuries. But which one should you use?
Ice should be used on acute injuries (new) and reduce swelling. Keep the ice on for around 10-15 minutes to avoid skin irritation.
Heat “increases blood flow and can loosen stiff, sore tissues…This tends to be more helpful for chronic injuries.” You can keep the heat on for around 20 minutes before worrying about overdoing it.
Choosing which method to use (ice or heat) is as crucial to your recovery as rest, so make sure you keep both options available at home.
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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
Tips for Fracture Recovery
in Fractures, General Orthopedics, RecoveryArticle featured on Spine and Orthopedic Center of New Mexico
Fractures are an unfortunate part of life, but they often heal without any long-term damage when treated properly. Part of the treatment for a fracture in your body is immobilization, which often comes in the form of a cast or splint. Because these help to hold your bone in place as it heals, proper care for the cast is essential for your bone to recover.
Understanding the different types of casts
After you break a bone, it needs to be stabilized in order to heal. Sometimes, this requires surgery. However, many times, all that’s needed to stabilize your fracture is a cast to keep the bone in place.
There are several different types of casts, each with their own advantages and disadvantages. The type of cast used depends on several factors, including the area that’s injured and your age. The Spine and Orthopedic Center of New Mexico team takes all of these factors into account when deciding on the best cast material for you. The most common types of casts include:
Plaster casts
Plaster casts are often simpler to mold around the fracture than other materials. While plaster is heavier than fiberglass casting, it is also much less expensive. Plaster does take longer to fully set, meaning you’ll need to limit activities for a few days.
Fiberglass casts
Fiberglass is a much lighter material than plaster, but it’s more difficult to mold around certain areas of your body. Fiberglass casts are more breathable, which makes them more comfortable to wear for long periods than plaster. This casting material also allows for X-ray imaging without removing the cast.
Splints
Splints are a removable type of cast that’s often used in the first few days when you’re dealing with a lot of swelling in the area of the fracture. They have a hard outer shell with padding inside for support. After the initial swelling has gone down, we can remove the splint and apply a more sturdy cast if necessary.
How to properly care for your cast
After you’ve broken a bone and have a cast on, it remains in place until your bone has healed. This means you have several weeks to months of caring for the cast.
Proper care of your cast is vital to the healing process. Here are a few tips when it comes to cast care:
After a few weeks, the skin underneath your cast can become itchy and uncomfortable. However, it’s best to avoid sticking anything down in the cast to scratch your skin. This can cause more harm than good, as you could open an area of skin, and it may become infected.
It’s also important to let our team know if you notice any strange odors coming from the cast. If there’s moisture accumulation on your skin under the cast material, it can lead to bacterial growth, which ultimately can break down your skin and lead to infection.
When to seek help for cast problems
Although we take the best care of your fracture and application of your cast, problems sometimes come up. It’s important to understand the issues that you can experience with a cast, so you know when to seek help. Here are some signs that signal a problem with your cast:
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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
Common Signs of Overtraining
in Nutrition & General Health, Sports Related InjuriesArticle featured on Mayo Clinic Health System
We’re surrounded by warning signs on roads, at work, and on packaging and equipment. Your body sends warning signs too. As your race date nears, it’s tempting to pull out all the stops in your training. That makes this a prime time to watch for warning signs of overtraining.
Overtraining or overuse injuries are any muscle or joint injuries, such as tendinitis or a stress fracture, that result from repetitive trauma. Overuse injuries typically occur because of training or technique errors.
Runners are tenacious athletes. When you dramatically increase your training intensity, don’t ignore your body’s warning signs. Pulling back and slowing down may be tough. While some overtraining issues can be resolved with simple rest, others may evolve into more significant problems.
How overtraining and overuse injuries occur
Going too fast, exercising for too long or simply doing too much of one type of activity can strain your muscles and lead to an overuse injury. Improper technique also takes a toll on your body. For example, if you use poor form while running or doing strength training exercises, you may overload certain muscles and cause an overuse injury.
Thankfully, most overuse injuries are avoidable. Try these suggestions to prevent them:
Whether you’re starting a new activity or have been playing a sport for a long time, taking lessons can help ensure you’re using the correct technique. Talk with an expert about proper form, equipment and gear fit to help ensure success.
Rely on your training program, which should be spreading your aerobic activity throughout the week. Take time to warm up before physical activity and cool down afterward.
When changing the intensity or duration of physical activity, do so gradually. Try not to increase anything by more than about 10% per week. Your body needs time to adapt to the new stress.
Instead of focusing on one type of exercise, build variety into your training program. Doing a variety of low-impact activities prevents overuse injuries by allowing your body to use different muscle groups.
Overtraining signs and what to do
It can be hard to know when you’re pushing through your training for continuous improvement and when you’re moving into overtraining. Focusing on your diet, hydration and sleep can help you figure out what your body is telling you. If you don’t recover after two to three days of little or no activity, it may be time to look further.
Your feet and legs take a pounding as you run mile after mile, so watch for these issues:
These typically can be treated with rest and medication to relieve pain and inflammation. Slow down your training. Return to the level you were at before the problem or consider cross-training with low- or no-impact exercise, such as a stationary bike, elliptical or swimming. Take an extra day off. These symptoms can be short-term if you treat them early and appropriately.
If pain continues despite rest or gets worse, it could indicate a bone issue, which potentially is serious. Stress reactions or stress fractures are common in the mid-foot, mid-shin or, most concerning, high up in your leg by your hip. Pain that doesn’t go away is a symptom, so consult your health care team.
What to do if you suspect an overuse injury
Tell your health care team if you’ve recently changed your workout technique, intensity, duration, frequency or types of exercises. Identifying the cause of your overuse injury will help you correct the problem and avoid repeating it. You can seek further guidance by talking with specialists, such as sports medicine physicians, athletic trainers and physical therapists.
Once your injury has healed, ask your health care team to check that you’ve completely regained strength, motion, flexibility and balance before beginning the activity again. Pay special attention to proper technique to avoid future injuries.
Staying strong
Don’t allow an overuse injury to prevent you from being physically active. By working with your health care team, listening to your body and pacing yourself, you can avoid this common setback and safely increase your activity level.
Knowing you worked hard to prepare will add to your feeling of accomplishment on race day, but don’t overdo it. You’re almost there. Take care of yourself so you can keep going strong all the way to the finish line.
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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm