Whether you are trying to prevent osteoporosis or lessen its effects if you have it, Dr. Bergwitz advises focusing on what he calls the four pillars of bone health: nutrition, weight-bearing exercise, fall prevention, and medication, if needed.
Nutrition
In addition to overall healthy nutrition, getting proper amounts of calcium and vitamin D are important to bone health, Dr. Bergwitz says. Calcium hardens and strengthens bones, and almost all calcium in the body is stored in the bones and teeth. Vitamin D helps the body absorb the calcium people get from food.
“Through a blood test, we can measure vitamin D levels, and typically, we are looking to see them between 30 to 50 nanograms per milliliter,” he says.
Doctors can also order a parathyroid function, blood, and urine calcium test to measure the body’s calcium levels, which, if low, can cause reduced bone density and loss.
If the vitamin D and calcium levels are low, Dr. Bergwitz recommends that patients take a supplement for both if they can’t reach the ideal amounts in their diet. “Before menopause, we recommend women get 1,000 milligrams of calcium and 800 units of vitamin D a day from their diet and/or supplements,” he says. (This is also the recommended daily amount for adult men.) “After menopause, it’s 1,200 milligrams of calcium and 1,000 units of vitamin D.”
Vitamin D is not found naturally in many foods, but good sources are alfalfa sprouts, mushrooms, yeast, wild-caught mackerel, salmon, and tuna. It is also added to milk and other dairy products, as well as to orange juice, soymilk, and some cereals. Calcium is easier to find in foods; some that are rich in the mineral include collard greens, kale, broccoli, dried figs, oranges, and dairy products.
While many health experts generally advise people to get their calcium and vitamin D from food sources, Dr. Bergwitz acknowledges this can be difficult if someone is trying to watch their calorie intake, as it takes about four servings of dairy to reach the daily calcium recommendations.
If people choose to take supplements, Dr. Bergwitz suggests taking them with food to improve calcium absorption.
Weight-bearing exercise
Putting stress on your bones through impact and weight-bearing exercises can strengthen them. Activities such as brisk walking, running, dancing, climbing stairs, and sports, such as tennis, badminton, and pickleball, apply stress to the bones, which stimulates bone formation, increases bone density, and slows down bone loss.
“Join a gym, talk to a trainer, and find things that are right for you,” Dr. Bergwitz says. “You want to incorporate weight-bearing activities. Things like swimming and cycling are great for cardiovascular health, but they don’t put much or any stress on the bones.”
Resistance training (lifting weights or using weight machines or resistance bands) can also help strengthen bones. Such movements make the muscles work harder and become stronger. He adds that strong muscles also support balance, thereby lowering fall and fracture risk.
How much activity you should do each day or week is highly dependent on your fitness level, overall health, and goals. Everyone should consult with their family physician before starting a new routine, he notes.
Fall prevention
When exercising, it’s also important to concentrate on balance because poor balance increases the risk of falls and, therefore, bone fractures.
Yoga, tai-chi, balance classes, and even simple home exercises, such as standing on one foot, walking backward, and doing lunges, are just a few ways to improve your balance.
“People can also decrease their fall risk by inspecting their homes for safety. This might entail adding handrails in the bathroom or non-slip coating in the shower and tub, and removing clutter or obstacles from your general living space,” Dr. Bergwitz says.
Medication
The last pillar to treating osteopenia and osteoporosis is medication. In addition to a DEXA scan, doctors often use the Fracture Risk Assessment (FRAX) tool from the University of Sheffield in the United Kingdom. As mentioned above, the tool has an algorithm to predict someone’s 10-year probability of hip fracture or breaking other major bones.
These scores combine DEXA results with other factors, such as family and personal history, which can help decide whether the benefits of using medication outweigh the risks. All the medications, Dr. Bergwitz notes, have both immediate and long-term side effect risks, the latter of which typically occur after 10 years of using the same therapy.
There are many different types of drugs to treat osteoporosis, and they work in different ways, including inhibiting bone loss (thereby increasing or maintaining bone density) and increasing bone formation. They include a class of drugs called bisphosphonates (Actonel®, Fosamax®, Boniva®, and Reclast®), estrogen therapy (Evista®, for postmenopausal women), a synthetic version of parathyroid hormone (Forteo® and Tymlos®), and two monoclonal antibodies (Prolia® and Evenity®). They are also delivered in different ways, including by pill, injection, or infusion.
Because there are so many different options, each with its own set of side effects or contraindications, an individual with osteoporosis should discuss all options with their physician, who could be their primary care provider or a specialist, such as an endocrinologist.
“The big picture is that the benefits of these medications outweigh the risks, and their use merits a serious discussion between the patient and the provider,” Dr. Bergwitz says. “Many people are reluctant to take these medications because osteoporosis doesn’t hurt you until you have a fracture. But a hip fracture can be life-threatening, cause permanent mobility issues, and a loss of independence for older people.”
Top 3 Spring Sports Injuries and Prevention Tips
in Sports Medicine, Wellness TipsArticle featured on NY Orthopedics
Spring brings a new season of weather—and sports! Baseball, softball, lacrosse, track and field, soccer, tennis, and golf just to name a few. There are a wide variety of sports available during the Spring. With an increase or shift in physical activity, people can be particularly prone to injury playing Spring sports.
STRESS FRACTURES
In sports that require running or high impact on joints, there ca be an increased risk of stress fractures in the feet, ankles, and shins.
What causes a stress fracture?
Stress fractures are an overuse injury that happens when a break or crack appear due to continuous stress put on the bone. These can appear anywhere on the bone, but is most commonly seen in feet and tibia (shin bone) on individuals who are running often.
How can I prevent stress fractures when playing Spring sports?
Gradually increasing time spent running will help in the prevention of stress fractures. Generally, increasing the amount of running or high-impact exercise by less than 10% week-to-week is advised for injury prevention.
Cross-training is also an effective way to ensure a more evenly distributed load of training across the body. Biking, swimming, and even walking are great cross-training options.
Even when you aren’t playing sports, wear supportive footwear that protects the integrity of your feet and ankles.
Lastly, stop exercising if you feel pain. Pushing through true pain and continuing elevates your risk for a stress fracture. If you have persistent pain during exercise, it’s best to rest and see your orthopedic doctor for evaluation.
TENNIS ELBOW & GOLFER’S ELBOW
Both tennis and golfer’s elbow are usually the result of repetitive strain on the tendons that attach your forearm muscles to the elbow bone. And while very similar, these two conditions actually are different.
Tennis elbow (lateral epicondylitis) affects the tendons attached to the outer side of your elbow, which are connected to the muscles that extend your wrist backward and straighten your fingers.
Golfer’s elbow (medial epicondylitis) affects the tendons connected to the inner side of your elbow, which are attached to the muscles that flex your wrist and contract your fingers when you grip something.
How can I prevent tennis elbow and golfer’s elbow?
Proper technique and form when playing these sports is critical. Avoid over-squeezing the racket or golf club, avoid excessively twisting the wrist, and take breaks during prolonged playing.
Ensure you have the proper equipment and that it is customized for individual use. For instance, in tennis, you may consider having your racket’s string tension adjusted to a lower level to decrease the impact on the arm.
Regularly stretching and strengthening your forearms can also be helpful in injury prevention. It is also important to allow time for rest and recovery. Avoid playing through pain as it can worsen the condition.
ACL INJURY
The anterior cruciate ligament (ACL) is a band of tissues in the knee that connects the femur (thigh bone) to the tibia (shin bone) and stabilizes the knee.
What causes an ACL injury?
An ACL injury is a tear or sprain of the anterior cruciate ligament. Fortunately, this isn’t usually an everyday injury. ACL injuries typically occur during sports or exercises that involve sudden stops, jumping and landing, or quick changes in direction—like in soccer, tennis, lacrosse or track and field.
How can I prevent an ACL injury during Spring sports?
Avoid tearing your ACL by ensuring your foot and your knee are always traveling in the same direction. Opt to play these sports on flat surfaces clear of debris and obstructions. Carefully run corners wide and gently, without sharp turns.
Keeping your knees strengthened with cross-training, and incorporating mobility exercises to help keep ligaments flexible and durable can also help lower the risk of ACL injury.
While these are common injuries for those playing Spring sports, there are several others such as sprained ankle, Achilles tendonitis, plantar fasciitis, shin splints, runner’s knee, IT band syndrome, bursitis, and piriformis syndrome just to name a few.
Regardless of what your injury is, seek medical evaluation if you experience:
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Can Weight Training Protect Your Brain from Dementia?
in General Orthopedics, Health & Wellness, Nutrition & General HealthArticle featured on MedicalNewsToday
As of 2021, researchers estimate that about 57 million peopleTrusted Source globally were living with dementia — a neurological condition that impacts a person’s memory and thinking skills.
Past studies show there are a number of modifiable lifestyle factors that may help reduce a person’s risk of developing dementia, such as regular exercise both earlier in life and at an older age.
“Dementia affects millions of people worldwide and has a major impact not only on individuals, but also on families and healthcare systems,” Isadora Ribeiro, PhD, a São Paulo Research Foundation (FAPESP) doctoral fellowship recipient at the School of Medical Sciences (FCM) at the State University of Campinas (UNICAMP) in Brazil told Medical News Today.
Why focus on weight training?
For this study, researchers recruited 44 adults ages 55 or older with a diagnosis of mild cognitive impairment.
Study participants were divided into two groups. The weight training group participated in a resistance exercise program with moderate to high intensity sessions twice a week, with progressive loads, meaning weight or sets were increased as participants’ muscles strengthened. The control group did not exercise for the duration of the study.
“We chose to study resistance training because its primary goal is to increase muscle strength, which is especially important in older adults,” Ribeiro explained.
Weight training helps protect certain areas of the brain
At the study’s conclusion, Ribeiro and her team found that after six months, participants in the weight training group showed improvement in verbal episodic memoryTrusted Source and the strength of neurons and areas of the brain associated with Alzheimer’s disease.
Conversely, the control group’s participants showed signs of worsening brain parameters.
“This is an interesting finding because it suggests that weight training may not only help to increase cognition, but also prevent the development of atrophy in regions related to Alzheimer’s disease — potentially delaying progression or even preventing the onset of dementia,” Ribeiro details.
Reversing mild cognitive impairment
Scientists also discovered that five participants in the weight training group no longer had a diagnosis of mild cognitive impairment when they reached the end of the study.
“This suggests that weight training may alter the clinical trajectory of individuals with mild cognitive impairment, shifting them from an increased risk of dementia to preserved cognition by the end of the study,” Ribeiro said.
Strength training offers even more benefits to older adults
MNT had the opportunity to speak with Gary Small, MD, chair of psychiatry at Hackensack University Medical Center in New Jersey and author of numerous books on cognitive health and aging, including the New York Times best seller The Memory Bible, about this study.
“These findings are consistent with previous research in animals and humans showing that strength training improves cognitive abilities,” Small commented. “Most of the previous studies demonstrating the brain health benefits of physical activity have focused on aerobic exercise, and that body of research has been compelling that regular physical exercise increases the volume of brain regions controlling memory and thinking.”
Larger studies in different populations still needed
MNT also talked to David Cutler, MD, a board certified family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA, about this research.
Cutler said he did not find the study’s findings surprising because doctors always recommend patients engage in exercise to help prevent cognitive decline.
“I hadn’t seen any studies specifically looking at resistance training, but that wasn’t a surprise, that it was reinforcing that the things that patients are doing in terms of resistance exercises are most likely helpful,” he continued.
“Anytime people engage in any activity, whether it’s exercise, dietary, supplements, or medications, we want to make sure the benefits exceed the risks. And exercise training, especially for older people, can entail some risk. So these exercises need to be guided by someone to make sure patients don’t incur injuries when they’re doing them,” he underscored.
“I think we want to see (this study) in larger numbers, in both men and women, in people with other medical conditions, to make sure that we’re not putting people at risk when they’re undergoing these types of exercise regimens,” Cutler added.
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 to Keeping Your Bones Healthy
in Bone HealthArticle featured on MayoClinic
Bones do a lot for your body. They provide structure, protect organs, anchor muscles and store calcium. While it’s important to build strong, healthy bones during your childhood and teen years, you can take steps to protect bone health when you’re an adult too.
Why is bone health important?
Bones change all the time. The body constantly makes new bone and breaks down old bone. This process is called remodeling. When you’re young, new bone is made faster than old bone is broken down. So the amount of bone mass you have goes up. Most people reach peak bone mass around age 30. After that, bone remodeling continues. But you lose slightly more bone mass than you gain.
Osteoporosis is a condition that causes bones to become weak and easily broken. How likely you are to develop osteoporosis depends on how much bone mass you have by the time you’re 30 and how quickly you lose it after that. The higher your peak bone mass, the more bone you have built up. The more bone you have built up, the less likely you are to develop osteoporosis as you get older.
What affects bone health?
Lots of things can affect bone health. For example:
Taking some medicines for a long time may damage bones. Examples include:
Some medical conditions also can affect bone health. For example, having an eating disorder such as anorexia raises the risk of osteoporosis because not eating enough and being underweight weakens bones. Medical conditions such as thyroid diseases, inflammatory bowel disease, rheumatoid arthritis and Cushing syndrome can raise the risk of bone loss.
What can I do to keep my bones healthy?
The following steps may help prevent or slow bone loss:
Good sources of calcium include dairy products, turnip greens, salmon and canned salmon with bones, sardines, tuna, and soy products, such as tofu. If it’s hard to get enough calcium from your diet, ask your healthcare professional about taking a calcium supplement.
Good sources of vitamin D include oily fish, such as salmon, trout, tuna and mackerel. Some foods also have vitamin D added to them, such as milk, cereals and orange juice. Sunlight helps the body make vitamin D too. If you’re worried about getting enough vitamin D, ask your healthcare professional about taking a supplement.
If you’re worried about bone health or you have risk factors for osteoporosis, talk to your healthcare professional. Also talk to your healthcare professional about bone health if you break a bone when you’re older than 50. You may need a bone density test. The results of that test show your level of bone density. The test results also can help your care team check your rate of bone loss and other measures of bone health. Using that information along with your risk factors, your healthcare professional can decide if medicine to help slow bone loss may be a good choice for you.
The Connection Between Your Posture & Physical Health
in Back Pain, Health & Wellness, Nutrition & General Health, Wellness TipsArticle featured on Watauga Orthopedics
Have you ever observed a ballet dancer’s poise, a yogi’s alignment, or an athlete’s stance? All these individuals have one thing in common – good posture.
Posture is more than just standing tall; it refers to maintaining the correct alignment of your body parts supported by the right amount of muscle tension against gravity. It plays a significant role in our overall physical health.
In this blog, we’ll delve into the connection between posture and physical health and share some practical tips for improving posture with the help of physical therapy.
Understanding Posture
Posture is more than just standing straight—it’s the position in which you hold your body while sitting, standing, or lying down. Good posture refers to the correct alignment of body parts supported by the right amount of muscle tension against gravity.
It can reduce the chance of injury or long-term health issues, but in practice, it’s a habit that’s challenging for most to maintain.
The Connection Between Posture and Physical Health
Poor posture can lead to numerous health issues, some of which may seem unrelated at first glance. Let’s delve deeper into how posture affects our health.
How Physical Therapy Can Help Improve Your Posture and Physical Health
Here is how physical therapy can help improve your posture and overall physical health.
Posture Assessment
The first step in improving your posture through physical therapy is a thorough posture assessment. During this evaluation, a physical therapist will observe you from different angles as you sit, stand, and move. This comprehensive assessment allows them to identify any postural deviations or imbalances that may be contributing to discomfort or potential health issues.
For instance, they may check if your shoulders are level, if your head is straight, and if the spaces between your arms and sides are equal. They might also assess the alignment of your knees and ankles. These observations help the therapist understand your body’s unique mechanics and pinpoint any areas of concern.
Personalized Exercise Program
Once the physical therapist has a clear understanding of your postural habits, they can design a personalized exercise program tailored to your needs. This program typically includes specific exercises aimed at strengthening weak muscles and stretching tight ones, both of which contribute to poor posture.
For example, if your assessment reveals a forward head posture (common among people who work on computers), your physical therapist might suggest exercises to strengthen your neck and upper back muscles.
Similarly, if you have a slouched posture, exercises focusing on opening the chest and strengthening the core could be beneficial.
Ergonomic Recommendations
Another critical aspect of improving posture through physical therapy is making ergonomic adjustments. Ergonomics refers to the science of designing and arranging things individuals use so that the people and things interact most efficiently and safely.
A physical therapist can provide recommendations for setting up your workspace, home, or even car in a way that supports good posture. This might include suggestions for the right type of desk chair, the positioning of your computer monitor and keyboard, or even the kind of shoes you should wear.
These modifications can significantly reduce strain on your body and improve your posture over time.
Education
A physical therapy provider can also offer necessary education on improving posture. Typically, they recommend tips such as:
Regular Follow-ups
Like any treatment plan, improving posture through physical therapy requires consistent effort and regular follow-ups. These sessions allow the therapist to monitor your progress, address any new concerns, and adjust your treatment plan as needed.
During these follow-ups, your physical therapist may reassess your posture, review your exercise program, and make necessary modifications based on your progress. They also provide an opportunity for you to discuss any difficulties or challenges you’re experiencing, ensuring a smooth and successful posture correction journey.
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
The Strengths of Weight-Bearing Exercises
in Health & Wellness, Nutrition & General Health, Osteoporosis, pain relief, Prevention, Wellness TipsArticle featured on Hawaii Pacific Health
Yoga, dance, boxing, aerobics, even team sports – all forms of physical activity present numerous benefits for your overall health.
However, specifically integrating weight-bearing exercises into your training program will present benefits that other exercises may be lacking.
Weight-bearing exercises are exercises in which your body fights against gravity to complete a movement. When participating in these exercises, more bone cells are produced as a result of the bones adapting to the impact of weight and various muscle pulls, thus decreasing the risk of bone fractures.
Adding weight-bearing exercises to your training program can help strengthen various parts of your body:
Activities like swimming and cycling are great aerobic exercises, but they aren’t considered weight-bearing exercises and don’t present these same benefits, especially when it comes to improving bone density.
Some examples of weight-bearing activities include:
Remember to get clearance from your primary care physician before beginning any new workout program.
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
Should You Use Ice or Heat for Joint Pain?
in Joint Pain, Prevention, RecoveryArticle featured on UPMC Health Beat
Whether arthritis or injury is causing your joint discomfort, you’ve probably received varying — and maybe even contradictory — advice on how to manage it at home. Hot and cold therapy are two of the most common treatments for joint relief; but when should each of them be used? Here’s how to know whether to use ice or heat for joint pain.
The appropriate treatment for pain depends on its source. Joint pain may be the result of:
Arthritis, one of the most common causes of joint discomfort, encompasses more than 100 conditions. Among the most typical forms are:
How to Treat Joint Pain
Whether to use a hot or cold treatment to provide relief depends on the source of the pain.
Heat increases blood flow to an affected area, which promotes healing and relaxes muscle spasms. Cold restricts blood flow, reducing swelling and inflammation. It also numbs pain around the affected area.
Generally speaking, ice is better for inflammatory pain. You can tell if a joint is inflamed if it’s red, swollen, or warm to the touch. Relieve inflamed joints by applying a gel ice pack, cold pack, or even a bag of frozen peas wrapped in a T-shirt to the injured area.
For joint pain not caused by inflammation — such as osteoarthritis — opt for heat. The Arthritis Foundation recommends placing a moist heating pad wrapped in a layer of cloth on the affected joint or soaking it in a warm bath. Heat treatments also can be effective for rheumatoid arthritis when you’re not having a flare-up.
Finding Treatment for Severe Joint Pain
If you have severe joint pain or a chronic condition that interferes with your daily life, talk to your doctor about medical treatments or physical therapy that can help make management easier.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
5 Tips to Prevent Overuse Injuries
in Sports Related InjuriesArticle featured on Temple Health
An overuse injury can occur when you take on too much repetitive physical activity at once. You may have heard the expression, “Slow and steady wins the race.” It means to pace yourself, and it surely applies to exercise. Your body needs time to adjust to new movements, load, speed and duration of activity.
Follow these tips to avoid overuse injuries to your muscles, tendons and bones so that you can remain in the game:
1. Prepare
Preparation is key to success in exercise. It can help keep you safe from overuse injury. Make sure you have the right gear for your activity such as good shoes for walking or running, and replace them regularly.
You can’t go wrong talking with your healthcare provider if you’re exercising for the first time or have a chronic health condition.
2. Warm up, cool down
Muscles that have had a chance to warm up are less prone to overuse injury. Warm up with a short walk or by jogging in place before you begin your main activity. Then slowly stretch a bit, and you’re ready to go.
Repeat this process after your activity — do some stretching and then cool down with a brief walk or jog.
3. Go gradually
Be realistic about your fitness and skill level, and don’t try to do too much at once. Gradually build up the amount of time you do an activity and number of repetitions. This will give your body time to adjust and be spared from overuse injury.
Spread your activity out over the week rather than cram it all into a couple of days.
4. Incorporate variety
Choose more than one activity or sport. Research shows that you’re more likely to have an overuse injury when you focus on only one activity.
If you love to run, give swimming or yoga a try. You’ll use different muscles and give others a break from daily wear and tear.
5. Rest
Your body needs time to recover from activity. You’re more likely to get an overuse injury when you overdo it. A little minor muscle ache is normal after exercise.
If you have pain, give yourself a break or change activities. Don’t overdo it — listen to your body and be kind to it.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
4 Ways to Prevent Osteoporosis
in Osteoporosis, PreventionArticle featured on Yale Medicine
Osteoporosis, a serious condition that weakens and thins your bones, mainly affects older women. But there are key steps anyone can take to help prevent it—or lessen further bone loss if they already have the condition.
Preventing or mitigating the effects of osteoporosis is important because it is considered a silent disease—sometimes, the first sign is a fracture from a minor slip or fall. A broken bone, especially if it’s the hip, can have serious consequences, including loss of mobility, independence, and even death, for an older person.
Although osteoporosis affects an estimated 10 million Americans, women account for 80% of those affected. Women tend to have bones that are less dense than men, and low bone density increases the risk of bone breakage. What’s more, estrogen helps to preserve bone density, which is why women are particularly susceptible to osteoporosis after the loss of ovarian estrogen production due to menopause.
There is no cure for osteoporosis, but bone loss can be slowed down.
How does osteoporosis occur?
Bones are living tissues that are continually “remodeling.” This involves the resorption, or breakdown, of old bone and the formation of new bone.
As kids and young adults, our bones typically grow faster than they break down. By ages 25 to 30, our bones will reach peak mass—or the greatest amount of bone tissue an individual can produce. Bone mass plateaus from around ages 30 to 50. After age 50, our bones begin to break down quicker than they regenerate, leading to an aging-related loss of bone mass. As bone mass decreases, bone structure changes, too—leading to less dense, thinner, and more fragile bones.
“Osteoporosis is defined as bone loss beyond a threshold that quadruples the fracture risk compared to a healthy 35-year-old woman,” says Dr. Bergwitz.
For people with severe osteoporosis, simple actions, such as bending over, coughing, or bumping into furniture, can lead to a broken bone. Wrist, hip, and spine fractures are among the most commonly affected areas, but fractures can occur anywhere in the body.
How is osteoporosis diagnosed?
Doctors can measure bone density with tests called dual-energy X-ray absorptiometry (DEXA) scans. DEXA scans use low-energy X-rays to measure how tightly minerals are packed in a bone segment. Health care providers recommend routine DEXA scans starting at age 65 for women and age 70 for men. The test is repeated every few years or more often if necessary. If patients have additional risk factors, physicians may suggest beginning DEXA scans earlier.
Some of those risk factors include smoking, excessive alcohol consumption, having an inflammatory disease, such as rheumatoid arthritis (the drugs—steroids—often used to treat it can also weaken bones), using hormone blockers to treat breast or prostate cancer, having low testosterone (in men), and being thin (because fat protects bones from injury).
The DEXA scans can also detect osteopenia, a condition in which your bone density is lower than normal but not severe enough to be considered osteoporotic.
DEXA scan results are presented as “T-scores” and “Z-scores.” T-scores, which are used for postmenopausal women and men ages 50 and older, compare a patient’s bone mineral density to that of a healthy 35-year-old woman.
T-score results can fit into one of several categories:
Z-scores are used for children, young adults, premenopausal women, and men younger than 50. These scores compare patients’ bone density to the average bone density of healthy people of the same age, ethnicity, and sex. Z-scores of –2.0 or lower indicate a low bone density—essentially, you may have lost bone more rapidly than others your age.
While DEXA scans can show bone strength, they are only one factor that predicts the likelihood of a fracture. Health care providers may use the Fracture Risk Assessment Tool—or FRAX—to calculate the 10-year probability of bone fracture in a patient and include other risk factors (more on that below).
How is osteoporosis prevented and managed?
Whether you are trying to prevent osteoporosis or lessen its effects if you have it, Dr. Bergwitz advises focusing on what he calls the four pillars of bone health: nutrition, weight-bearing exercise, fall prevention, and medication, if needed.
Nutrition
In addition to overall healthy nutrition, getting proper amounts of calcium and vitamin D are important to bone health, Dr. Bergwitz says. Calcium hardens and strengthens bones, and almost all calcium in the body is stored in the bones and teeth. Vitamin D helps the body absorb the calcium people get from food.
“Through a blood test, we can measure vitamin D levels, and typically, we are looking to see them between 30 to 50 nanograms per milliliter,” he says.
Doctors can also order a parathyroid function, blood, and urine calcium test to measure the body’s calcium levels, which, if low, can cause reduced bone density and loss.
If the vitamin D and calcium levels are low, Dr. Bergwitz recommends that patients take a supplement for both if they can’t reach the ideal amounts in their diet. “Before menopause, we recommend women get 1,000 milligrams of calcium and 800 units of vitamin D a day from their diet and/or supplements,” he says. (This is also the recommended daily amount for adult men.) “After menopause, it’s 1,200 milligrams of calcium and 1,000 units of vitamin D.”
Vitamin D is not found naturally in many foods, but good sources are alfalfa sprouts, mushrooms, yeast, wild-caught mackerel, salmon, and tuna. It is also added to milk and other dairy products, as well as to orange juice, soymilk, and some cereals. Calcium is easier to find in foods; some that are rich in the mineral include collard greens, kale, broccoli, dried figs, oranges, and dairy products.
While many health experts generally advise people to get their calcium and vitamin D from food sources, Dr. Bergwitz acknowledges this can be difficult if someone is trying to watch their calorie intake, as it takes about four servings of dairy to reach the daily calcium recommendations.
If people choose to take supplements, Dr. Bergwitz suggests taking them with food to improve calcium absorption.
Weight-bearing exercise
Putting stress on your bones through impact and weight-bearing exercises can strengthen them. Activities such as brisk walking, running, dancing, climbing stairs, and sports, such as tennis, badminton, and pickleball, apply stress to the bones, which stimulates bone formation, increases bone density, and slows down bone loss.
“Join a gym, talk to a trainer, and find things that are right for you,” Dr. Bergwitz says. “You want to incorporate weight-bearing activities. Things like swimming and cycling are great for cardiovascular health, but they don’t put much or any stress on the bones.”
Resistance training (lifting weights or using weight machines or resistance bands) can also help strengthen bones. Such movements make the muscles work harder and become stronger. He adds that strong muscles also support balance, thereby lowering fall and fracture risk.
How much activity you should do each day or week is highly dependent on your fitness level, overall health, and goals. Everyone should consult with their family physician before starting a new routine, he notes.
Fall prevention
When exercising, it’s also important to concentrate on balance because poor balance increases the risk of falls and, therefore, bone fractures.
Yoga, tai-chi, balance classes, and even simple home exercises, such as standing on one foot, walking backward, and doing lunges, are just a few ways to improve your balance.
“People can also decrease their fall risk by inspecting their homes for safety. This might entail adding handrails in the bathroom or non-slip coating in the shower and tub, and removing clutter or obstacles from your general living space,” Dr. Bergwitz says.
Medication
The last pillar to treating osteopenia and osteoporosis is medication. In addition to a DEXA scan, doctors often use the Fracture Risk Assessment (FRAX) tool from the University of Sheffield in the United Kingdom. As mentioned above, the tool has an algorithm to predict someone’s 10-year probability of hip fracture or breaking other major bones.
These scores combine DEXA results with other factors, such as family and personal history, which can help decide whether the benefits of using medication outweigh the risks. All the medications, Dr. Bergwitz notes, have both immediate and long-term side effect risks, the latter of which typically occur after 10 years of using the same therapy.
There are many different types of drugs to treat osteoporosis, and they work in different ways, including inhibiting bone loss (thereby increasing or maintaining bone density) and increasing bone formation. They include a class of drugs called bisphosphonates (Actonel®, Fosamax®, Boniva®, and Reclast®), estrogen therapy (Evista®, for postmenopausal women), a synthetic version of parathyroid hormone (Forteo® and Tymlos®), and two monoclonal antibodies (Prolia® and Evenity®). They are also delivered in different ways, including by pill, injection, or infusion.
Because there are so many different options, each with its own set of side effects or contraindications, an individual with osteoporosis should discuss all options with their physician, who could be their primary care provider or a specialist, such as an endocrinologist.
“The big picture is that the benefits of these medications outweigh the risks, and their use merits a serious discussion between the patient and the provider,” Dr. Bergwitz says. “Many people are reluctant to take these medications because osteoporosis doesn’t hurt you until you have a fracture. But a hip fracture can be life-threatening, cause permanent mobility issues, and a loss of independence for older people.”
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
What Are ACL, MCL, and PCL Injuries?
in ACL Injuries, Knee Injuries, Knee Pain, UncategorizedArticle featured on Seattle Children’s Hospital
What are ACL, MCL and PCL injuries?
ACL, MCL and PCL injuries are damage to ligaments that keep the knee from wobbling or giving out when you move. These ligaments are the anterior cruciate ligament (ACL), medial collateral ligament (MCL) and posterior cruciate ligament (PCL). When the knee is forced into an unusual position, 1 or more of the ligaments can tear, either part way or all the way.
What are the symptoms of ACL, MCL and PCL injuries?
If the knee of a child, teen or young adult suddenly swells after an accident or injury, they may have a torn ACL, MCL or PCL or another serious knee problem. Other symptoms of knee ligament injuries include:
How are ACL, MCL and PCL injuries diagnosed?
To help prevent further injuries to the bones and joints, it is important to get a thorough evaluation and proper treatment.
At our clinic, the doctor will:
We cannot be sure that a knee ligament is torn until the swelling in the knee has gone down. This usually takes 7 to 10 days. At that time, we may take:
How are ACL, MCL and PCL injuries treated?
Young people with a torn ACL need surgery to repair or reconstruct the ligament and then physical therapy (PT) to help them get back to their usual activities. If they are still growing, it’s important to receive care from a pediatric orthopedic surgeon who knows how to protect their .
For MCL and PCL injuries, we use nonsurgical methods like PT, including sports PT, whenever possible. Those who have an MCL injury may need to wear a hinged knee brace along with doing PT.
Surgery for ACL, MCL and PCL injuries
Surgery is the usual treatment after an ACL injury to make the knee stable again.
During ACL surgery, the surgeon replaces the torn ligament with new tissue that will turn into ligament over time. This tissue (called a graft) is taken from another body site and transferred to the new area. Graft tissue can be taken from the patient’s own body or from a donor (cadaver). The surgeon will talk with you in advance about the pros and cons of different types of grafts.
We drill small holes in the shinbone and the thighbone. Then, we pass the new ligament through the drill holes and secure it to the bones.
This surgery requires only small incisions. The surgeon inserts a small tool called an arthroscope into the knee. They use pictures displayed on a large monitor to guide their actions.
A young person who has both an MCL injury and an ACL injury probably will need surgery to reconstruct the ACL.
Surgery is not usually used to treat PCL injuries that happen by themselves. But surgery may be needed if:
Physical therapy for ACL, MCL and PCL injuries
PT is an important part of getting better after surgery for any knee ligament injury. It will help strengthen the muscles around the knee and make the joint stable.
If an MCL or PCL injury is mild, a child, teen or young adult may be able to recover with PT alone. Our staff is expert at devising and teaching exercise programs to help patients:
Most patients will have PT sessions with us a couple of times a week until they meet their goals for returning to their sport or other usual activities. Afterward, our therapists may also recommend exercises to keep doing at home.
To prevent new or repeat injuries, we have a strong focus on return-to-sport testing. Our PTs know how to check when a patient is ready to be more active or go back to their sport. We have done a great deal of research to understand how to make these decisions so each patient gets the best possible results.
One of the most important ways to prevent repeat injuries is to modify activities that might hurt the knee as it heals. These activities include high-level athletics that require:
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
6 Common Myths and Misconceptions About Orthopedic Health
in Orthopedic Sports Medicine NewsArticle featured on South Shore Orthopedics
Have you heard some crazy theories regarding orthopedic health? Orthopedic health encompasses the well-being of our bones, joints, muscles, ligaments, and tendons. However, several myths and misconceptions surrounding this field can lead to misunderstandings and potentially harmful beliefs.
Common Myths and Misconceptions
Myth 1: Only Athletes and Older Adults Need Orthopedic Care
One prevalent misconception is that orthopedic care is only necessary for athletes or older adults. While athletes and older individuals are more prone to orthopedic injuries and conditions, people of all ages and activity levels can experience orthopedic issues. Genetics, lifestyle, occupational hazards, and even accidents can contribute to orthopedic problems. Everyone needs to pay attention to their orthopedic health and seek appropriate care when needed.
Myth 2: Rest Is the Best Treatment for Orthopedic Injuries
Rest is an essential component of the recovery process for orthopedic injuries; however, it is not always the sole or best treatment. Depending on the nature and severity of the injury, a comprehensive treatment plan may include physical therapy, exercises, bracing, medications, or even surgery. Rest alone may lead to muscle weakness, joint stiffness, and delayed healing. It is crucial to consult a healthcare professional to determine the most appropriate treatment approach for each injury.
Myth 3: Orthopedic Surgery Should Be Avoided at All Costs
There is common myths that orthopedic surgery should be the last resort and avoided whenever possible. While surgery is not always necessary for orthopedic conditions, it can provide significant benefits in some instances. Advances in surgical techniques, minimally invasive procedures, and improved recovery protocols have made orthopedic surgery safer and more effective.
In some instances, surgery may be the most effective option to restore function, alleviate pain, and improve quality of life. Decisions regarding surgery should be made in consultation with a qualified orthopedic surgeon based on individual circumstances and medical advice.
Myth 4: Exercise Aggravates Orthopedic Conditions
Some people mistakenly believe exercise can worsen orthopedic conditions or lead to further damage. Appropriate exercise and physical activity are often prescribed as part of the treatment plan for orthopedic conditions. Exercise helps strengthen muscles, increase flexibility, promote joint stability, and improve overall function. However, it is crucial to engage in activities suitable for the specific condition and follow the guidance of a healthcare professional or physical therapist to ensure proper form and technique.
Myth 5: Orthopedic Conditions Are Inevitable with Aging
Aging is often associated with orthopedic conditions such as osteoarthritis. However, it is one of the common myths that these conditions are inevitable and nothing can be done to prevent or manage them. While age-related changes in our musculoskeletal system are natural, adopting a healthy lifestyle, engaging in regular physical activity, maintaining a balanced diet, and avoiding excessive strain on joints can help prevent or delay the onset of orthopedic conditions.
Additionally, early intervention, proper treatment, and lifestyle modifications can effectively manage orthopedic conditions and improve quality of life.
Myth 6: Over-the-Counter Medications Are Always Sufficient for Orthopedic Pain
Over-the-counter (OTC) pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can help manage mild to moderate orthopedic pain. However, they may not always be sufficient for severe or chronic pain.
A healthcare professional should evaluate persistent pain or pain that interferes with daily activities to determine the underlying cause and appropriate treatment options. Prescription medications, physical therapy, injections, or other interventions may be necessary for effective pain management.
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