Article featured on Mayo Clinic
Everyone needs exercise, but it’s especially important for people with arthritis. Exercise increases strength and makes moving easier. Exercise reduces joint pain and helps fight tiredness.
Of course, when joints are stiff and painful, the thought of walking around the block or swimming a few laps might seem like too much. There’s no need to run a marathon or swim for miles. Even moderate exercise can ease pain and help you stay at a healthy weight. In short, when arthritis tries to slow you down, exercise can keep you moving.
Why is exercise needed
The right kinds of exercise can improve health and fitness without hurting joints. Combined with a treatment program, exercise can add to quality of life. And it can:
- Strengthen muscles around joints.
- Help maintain bone strength.
- Increase energy.
- Make it easier to sleep well.
- Help control weight.
- Improve balance.
- Improve mood.
Bones need strong muscles for support. Not exercising weakens those supporting muscles. Weak muscles put more stress on joints.
Check with your health care provider first
Talk to your care provider about making exercise a part of your treatment. The best exercises depend on the type of arthritis and which joints the arthritis is in. A member of your health care team, such as a physical therapist, can work with you to find the exercise plan that’s best for you.
Exercises for arthritis
Exercises for arthritis might include exercises that put joints through their full range of motion and strengthening exercises. Exercise that raises heart rate, known as aerobic exercise, is also important.
Range-of-motion exercises
These exercises lessen stiffness and put joints through their full range of motion. Examples of these exercises are stretching arms up high or rolling shoulders forward and backward. Most of these exercises can be done every day.
Strengthening exercises
These exercises help build strong muscles that can support and protect the joints. Weight training is an example of exercise that can help build and keep muscle strength. Using resistance bands, hand weights or machines can help build strength.
Weight training should be done every other day for at least two days a week. It should include all the major muscles in the body.
Aerobic exercise
Exercises that raise heart rate, known as aerobic exercises, help with overall fitness. They can improve heart and lung health, help control weight, and increase energy.
Examples of aerobic exercises that are easy on joints include walking, bicycling, swimming and water aerobics. Try to work up to 150 minutes of somewhat hard aerobic exercise every week. You can exercise 10 minutes at a time if that’s easier on your joints.
It’s best to do moderate aerobic activity most days of the week. But even a couple of days a week can help. Exercise at a rate at which breathing is harder than usual while still being able to talk.
Other activities
Any movement, no matter how small, can help. Daily activities such as mowing the lawn, raking leaves and walking the dog count.
Exercises that focus on how the body moves, such as gentle forms of yoga or tai chi, also can help. They can improve balance and posture, prevent falls, and ease tenseness.
If you’re in an exercise class, tell your teacher about your arthritis. Listen to your body. Don’t do anything that causes pain.
Tips to protect your joints
If you haven’t exercised in a while, start slowly. Don’t push yourself too hard — that can overwork muscles and make joint pain worse.
Consider these tips:
- Keep the impact low. Low-impact exercises help keep joint stress low while you move. Examples include stationary or recumbent bicycling, elliptical trainer workouts, or exercise in the water.
- Use heat. Heat can relax joints and muscles and lessen pain before exercise. Deliver the heat with warm towels, hot packs or a shower. The temperature should be warm, not painfully hot. Use for about 20 minutes.
- Move gently. Move joints gently at first to warm up. You might begin with range-of-motion exercises for 5 to 10 minutes before you move on to strengthening or aerobic exercises.
- Go slowly. Exercise with slow and easy movements. If you feel pain, take a break. Sharp pain and pain that’s worse than the usual joint pain might mean something is wrong. Slow down if you see swelling or redness in your joints.
- Ice afterward. Use ice on your joints for up to 20 minutes as needed after activity. This is even more important if your joints are swollen.
Listen to your body. Don’t push too hard. Build up slowly. Add more and harder exercise as you get stronger.
Don’t overdo
You might feel some pain and stiffness after exercise if you haven’t been active for a while. In general, if pain lasts more than two hours after exercise, you might be pushing too hard. You might need to exercise less often or for less time. Talk to your health care provider about how to know when pain is a sign of something more serious.
If you have rheumatoid arthritis, ask your provider if you should exercise during flares. You might work through your joint flares by doing only range-of-motion exercises. Or you might exercise in water. Even during a flare, it’s good to keep your body moving.
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
Top 4 Injuries Caused by Trips and Falls
in Prevention, Wellness TipsArticle featured on South Shore Orthopedics
Millions of Americans each year trip and fall, resulting in injuries ranging from mild to very severe. The sudden and unpredictable nature of these accidents puts anyone, regardless of age or overall health, at risk of suffering an injury that requires treatment for proper recovery and if delayed, could lead to serious health complications. For this reason, even if your fall seems mild, it’s always best to consult a physician. Here are five of the most common fall injuries of which you should be aware.
1. Head Injury (concussion or TBI)
While any blunt force to the head could be classified as a medical emergency and should warrant a doctor’s visit just to be safe, there are clear signs of a more severe head injury such as a concussion or a traumatic brain injury. Some of the clearest signs of a serious injury to the head are loss of consciousness, slurred speech, blurry vision, minor memory loss and confusion, and nausea and vomiting after trauma. These symptoms could point towards serious medical issues such as bleeding on the brain and irreversible trauma that can quickly and permanently impair your abilities and quality of life. But, do not count on these symptoms. Some serious head injuries caused by falls show only minor signs at first, such as pain, swelling, and a minor headache. This is why hitting your head is one of the deadliest types of fall injury: because the problem can be much worse than it appears.
2. Broken Bones/Fractures
One of the most common fall injuries is a broken or fractured bone. When ignored these injuries can result in a break healing incorrectly, leading to chronic pain, restricted usage, and other negative complications. Some small fractures can be left to heal on their own, while most breaks will require a cast and/or surgery. One of the most common and debilitating fractures (especially for older people) is the hip fracture. It will often require a hip replacement, extensive hospital and rehabilitation time, and a lot of pain. But all of these problems become a lot more serious and sometimes fatal when not given immediate medical attention. Given the nature of fall injuries, breaks will likely always occur with a serious fall and should be anticipated even in less serious incidents.
3. Soft Tissue Injuries
The soft tissue is often damaged during a fall injury, as the extremities can get twisted, bent, or over-extended beneath the bodies descending weight. Many of these injuries will result only in soreness such as a minor ankle or wrist sprains. But fall injuries can also result in torn ligaments and tendons that often require immediate surgery. These more serious problems can sometimes lead to nerve damage, chronic pain, and even restricted mobility without proper and swift care. And unfortunately, much like the injuries listed previously, soft tissue trauma often presents little to no symptoms immediately following a fall, making it difficult to assess the seriousness of the situation.
4. Shoulder/Rotator Cuff Injury
Oftentimes during a trip and fall injury, the shoulder will receive a lot of impact, as the arm is normally extended in an attempt to regain balance or brace for impact. In this case, the shoulder can be violently twisted or fallen on while the arm is outstretched, resulting in a dislocated shoulder and/or a torn rotatory cuff. The extent of these injuries could require anything from a RICE regiment to surgery to restore mobility into the shoulder/arm area. The symptoms should appear soon following the fall, but an assessment of what treatment would be best is highly recommended. Just like the other types of injuries on this list, there is some recovery time (for a rotary cuff, this may be a few months) necessary for full function again after trauma to the shoulder following a fall.
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
Kinds of Ankle Sprains and Common Treatments
in Ankle Injuries, Sprained AnkleArticle featured on HSS
A sprained ankle is the most common athletic injury and the number one reason people go to see an orthopedist. There are an estimated 30,000 ankle sprains per day in the United States alone. They are more prevalent in certain sports – such as basketball, where in one study they accounted for 13% of all musculoskeletal injuries. (A high ankle sprain, which affects a different set of ligaments, is less common.) Despite such a high frequency of injury, conventional wisdom has led most physicians to recommend various forms of conservative treatment, with the adage “all these injuries get better.”
More recently, however, studies of these injuries have shown that 10% to 40% of them result in persistent symptoms after the initial injury. These studies show that this can be due to a number of problems, including:
It is not clear how many cases of chronic ankle sprain result from a single, initial ankle sprain. However, many doctors report that damage to the nerve receptors around the ankle and the weakening of the lateral (outside) ankle ligaments are likely to cause additional ankle sprains.
Types of Ankle Sprains
There are two different basic classifications of ankle sprains: Anatomic (the level severity of damage to tissues in the ankle) and functional (the level an injury affects a patient’s ability to walk or put weight on the ankle).
Anatomic Classifications
Functional Classifications
These grading systems can also predict timelines for recovery, which range from 1 to 2 weeks (Grade I) to 6 to 8 weeks (Grade III).
Treatments
It is very important to reduce swelling in the immediate post-injury period. This can be accomplished by a compressive wrap, icing for 20 minutes at least twice a day and wearing a CAM walker boot or ankle brace to provide protected weightbearing. This will expedite healing and protect the ankle while it is still vulnerable. More importantly, reducing the swelling will help the ankle ligaments heal in their natural position. If the ankle remains swollen for longer periods, the ligaments may heal in a stretched-out position, which makes them less functional.
The time-tested gold standard in treatment of ankle sprains is non-operative management, which remains a well-accepted and typically successful treatment choice for most patients. Several prospective studies have compared non-operative and operative treatment for Grade III sprains, and have failed to demonstrate a difference in outcomes.
Early functional rehabilitation, therefore, remains the cornerstone of conservative management. This includes:
The vast majority of patients who undergo conservative, non-operative management will have an uneventful post-injury course and return to sports and/or routine activity within six weeks. Despite these encouraging data, however, 10% to 40% of patients will go on to develop persistent symptoms, including recurrent sprains and pain.
In athletes with a history of prior sprains, bracing or taping the ankle has been shown to decrease the frequency and severity of ankle sprains.
These above non-operative methods should always be considered the first-line treatment in any patient with recurrent ankle sprains. Improved proprioception and muscle strengthening can be very successful in managing these patients, and current data do not support using surgical treatments unless a full course of physical therapy has failed to bring the patient back to full strength and mobility.
Patients with recurrent sprains can benefit significantly from a guided therapy program focusing on strengthening the peroneal muscles (the muscles on the outside of the calf), which can improve dynamic ankle stability. Patients usually reach a maximum benefit at 6 to12 weeks. Any patient who exhibits recurrent sprains, ankle rolling or other ankle instability after that time or has associated injuries such as swelling, locking or catching may be a candidate for surgery. These patients should be evaluated by an orthopedist to discuss optimal management to decrease the risk for future ankle problems such as arthritis.
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
Stretching Newly Injured Muscles
in Wellness TipsArticle featured on Children’s Hospital Colorado
Most young athletes know that injuries are possible when they’re active and a training injury or soreness is almost inevitable. So, what can you do to help heal from minor muscle injuries? Stretching, for one. Pretty much everyone can do it, but you have to know how and when it’s appropriate.
Which muscle injuries can you stretch?
The first thing to understand is which muscle injuries are OK for stretching and which aren’t. Two of the most common muscle injuries for young athletes are:
Stretching can help you heal from a muscle strain, as long as it’s not severe. Stretching can also help when healing a new muscle contusion. For example, our athletic trainers often recommend simultaneously icing and stretching quad contusions right after the injury.
What is a muscle strain?
Also known as a pulled or torn muscle, a muscle strain is when the muscle fibers pull apart from each other and are damaged. This can come from putting too much weight on the muscle, overuse or fatigue, an accident or using the muscle incorrectly. The right stretch at the right time is a key component in that treatment plan.
Stretching is not only important to prevent further injury and scar tissue, but also helps a newly injured muscle lengthen to release the body’s natural response to spasm. Young athletes can often pull a muscle by doing exercises incorrectly or during their sports.
The dos of stretching a newly injured muscle
The most important thing to pay attention to is the kind of pain you’re feeling.
“A good indicator when it’s OK to begin gentle stretching is when the pain in the injured area has shifted from sharp or stabbing to more of a soreness or stiffness,” says Coonan. “You shouldn’t start until that happens.”
When stretching a newly injured muscle, it will help if you:
The don’ts of stretching a newly injured muscle
Timing is everything when it comes to what you shouldn’t do when stretching an injured muscle. If your muscle isn’t relaxed, it can affect the muscles around it.
“Stretching before the muscle can relax is setting yourself up for further injury,” says Coonan.
When stretching a newly strained muscle:
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 Falls Sport Injuries Seen in Student Athletes
in Junior Sports, Sports Related InjuriesArticle featured on Progressive Spine & Sports Medicine
Fall season is in full swing, which means fall sports season is in full swing, too! If you have student athletes in your house, then you should be aware of the following common injuries that tend to occur this time of year.
Common Falls Sport Injuries Seen in Student Athletes
Whether your child plays field hockey, soccer, football, cross-country, or another fall season sport, he or she may be at risk for any of the following conditions:
WHIPLASH
Commonly seen in football and other full contact sports, whiplash is pain, strain, and tissue damage in the neck caused by a sudden and violent forward/backward movement of the head. Common symptoms include headaches, dizziness, neck and shoulder pain, and neck stiffness.
Concussions and post-concussive syndrome are related issues seen particularly by football players. These are actually mild forms of a brain injury, and can present with some whiplash-like symptoms, like dizziness and headaches, as well as other symptoms including mental fogginess, irritability, and insomnia.
ACL SPRAIN OR TEAR
Consistently reported as one of the most common injuries among fall athletes, an anterior cruciate ligament (ACL) tear or sprain is damage to an important stabilizing ligament within the knee. It often happens due to sudden pivoting, turning, and/or jumping. Symptoms include knee pain, swelling, decreased range of motion, and difficulty walking. A person with an ACL sprain or tear may even hear an audible “pop” in their knee during the acute injury. This can often occur with damage to the meniscus (which serve as supportive discs inside the knee joint).
In addition to ACL tears, ligamentous injuries at the ankle are also frequently reported during the fall season.
SHIN SPLINTS
Cross-country runners are particularly at risk for this type of injury. Shin splints cause pain and tenderness on the front of the lower leg due to micro-damage of the muscles, tendons, and other connective tissues in that area. It’s often caused by overuse, or a sudden increase in physical activity.
How Our Orthopedic and Non-Surgical Pain Team Can Help Treat & Prevent Fall Sports-Related Injuries
In addition to getting quality sleep, recovery, hydration, and nutrition, your child can also minimize his or her risk by seeking preventive care through pre-season sports physicals and skills-specific training.
Sometimes, however, no amount of preparation can prevent an injury. At Progressive Spine & Sports Medicine, we offer some of Northern New Jersey’s leading diagnostic and treatment services for acute orthopedic injuries using non-surgical and highly effective approaches. We’ve helped hundreds of student athletes recover quickly and completely from their injuries so they can get back to their sport at their fullest potential.
Specific techniques we use to help athletes heal include:
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
How Your Lifestyle is Affecting Your Back Pain
in Back Pain, Chronic Pain, Ergonomics, Health & WellnessArticle featured on 360 Orthopedics
Back pain is consistently high as a reason for emergency care, lost time at work, and disability. Most cases stem from mechanical causes, and sometimes lifestyle habits can contribute to back conditions and injuries.
Back pain is consistently high as a reason for emergency care, lost time at work, and disability. Most cases stem from mechanical causes, such as injuries to the musculoskeletal system, which create back pain symptoms. However, some avoidable conditions may be fueling your back pain. Lifestyle habits have a way of creeping in and adding to the burden borne by your spine and its support tissues. When back pain becomes more than an occasional problem, visit us at 360 Orthopedics in Sarasota, Venice, and Lakewood Ranch, Florida, for diagnosis and treatment. We’re neck and spine specialists, ready to help you with chronic or lingering back pain. Let’s examine ways your lifestyle may be contributing to your back pain. Making changes today may prevent bigger problems in the future.
Reasons Behind Back Pain
Your spine is the primary support column for your upper body, as well as the protective structure surrounding your spinal cord, which is the primary information conduit of your central nervous system. The bones of the spine provide a wide range of motion, combined with support from surrounding muscles, as well as tremendous strength.
There’s a lot that can go wrong with such a complex structure. The aspects of your lifestyle that contribute to back pain are often factors that increase your back’s susceptibility to injury. Let’s take a closer look.
Extra Weight
Because the spine is located at the back of your body, it supports your body with a cantilevered design, including the shallow S-shape that your spine normally forms. As you stand, walk, lift, twist, and move through your normal day, your center of gravity constantly shifts, and your spine compensates.
When you are even a few pounds over your optimal weight, the potential force of those pounds gets magnified by leverage, adding disproportionally to the load your spine bears. The good news is that losing just a few pounds also relieves these larger forces.
Sedentary Habits
Your body is made to move, yet life seems to conspire to hold you in one place. Long hours spent sitting, such as at a desk job, can take a toll on your back, since muscles and other soft tissues aren’t getting the motion they need to stay healthy.
Make the change by taking breaks from fixed postures and adding activity like walking and biking to keep your body moving.
Posture Challenges
The pervasive nature of digital screens in everyday life has introduced a new challenge to neck and back pain by demanding a head-forward posture that virtually invites pain. Similar effects arise whenever your posture moves out of balance.
Your body can handle moderate amounts of postural imbalance, but reading a book or watching a movie in an unbalanced position can leave you trapped and stiff.
Back pain consequences arise from other lifestyle choices like smoking, unchecked stress, and poor form when lifting heavy loads can all contribute to back pain that may or may not have a specific incident or injury.
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
Exercise Helps Ease Arthritis Pain and Stiffness
in ArthritisArticle featured on Mayo Clinic
Everyone needs exercise, but it’s especially important for people with arthritis. Exercise increases strength and makes moving easier. Exercise reduces joint pain and helps fight tiredness.
Of course, when joints are stiff and painful, the thought of walking around the block or swimming a few laps might seem like too much. There’s no need to run a marathon or swim for miles. Even moderate exercise can ease pain and help you stay at a healthy weight. In short, when arthritis tries to slow you down, exercise can keep you moving.
Why is exercise needed
The right kinds of exercise can improve health and fitness without hurting joints. Combined with a treatment program, exercise can add to quality of life. And it can:
Bones need strong muscles for support. Not exercising weakens those supporting muscles. Weak muscles put more stress on joints.
Check with your health care provider first
Talk to your care provider about making exercise a part of your treatment. The best exercises depend on the type of arthritis and which joints the arthritis is in. A member of your health care team, such as a physical therapist, can work with you to find the exercise plan that’s best for you.
Exercises for arthritis
Exercises for arthritis might include exercises that put joints through their full range of motion and strengthening exercises. Exercise that raises heart rate, known as aerobic exercise, is also important.
Range-of-motion exercises
These exercises lessen stiffness and put joints through their full range of motion. Examples of these exercises are stretching arms up high or rolling shoulders forward and backward. Most of these exercises can be done every day.
Strengthening exercises
These exercises help build strong muscles that can support and protect the joints. Weight training is an example of exercise that can help build and keep muscle strength. Using resistance bands, hand weights or machines can help build strength.
Weight training should be done every other day for at least two days a week. It should include all the major muscles in the body.
Aerobic exercise
Exercises that raise heart rate, known as aerobic exercises, help with overall fitness. They can improve heart and lung health, help control weight, and increase energy.
Examples of aerobic exercises that are easy on joints include walking, bicycling, swimming and water aerobics. Try to work up to 150 minutes of somewhat hard aerobic exercise every week. You can exercise 10 minutes at a time if that’s easier on your joints.
It’s best to do moderate aerobic activity most days of the week. But even a couple of days a week can help. Exercise at a rate at which breathing is harder than usual while still being able to talk.
Other activities
Any movement, no matter how small, can help. Daily activities such as mowing the lawn, raking leaves and walking the dog count.
Exercises that focus on how the body moves, such as gentle forms of yoga or tai chi, also can help. They can improve balance and posture, prevent falls, and ease tenseness.
If you’re in an exercise class, tell your teacher about your arthritis. Listen to your body. Don’t do anything that causes pain.
Tips to protect your joints
If you haven’t exercised in a while, start slowly. Don’t push yourself too hard — that can overwork muscles and make joint pain worse.
Consider these tips:
Listen to your body. Don’t push too hard. Build up slowly. Add more and harder exercise as you get stronger.
Don’t overdo
You might feel some pain and stiffness after exercise if you haven’t been active for a while. In general, if pain lasts more than two hours after exercise, you might be pushing too hard. You might need to exercise less often or for less time. Talk to your health care provider about how to know when pain is a sign of something more serious.
If you have rheumatoid arthritis, ask your provider if you should exercise during flares. You might work through your joint flares by doing only range-of-motion exercises. Or you might exercise in water. Even during a flare, it’s good to keep your body moving.
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
Effects of Nutrition on Orthopedic Health
in Health & Wellness, Nutrition & General HealthArticle featured on Midwest Orthopedic
Nutrition does more than just provide fuel for your body. Nutrition also plays a vital role in maintaining your overall health and well-being. When it comes to orthopedic health – the health of our bones, joints, and muscles – what we eat can significantly impact our mobility, strength, and how we feel as we live our lives. In this article, we’ll explore the connection between nutrition and orthopedic health, and how you can support strong bones and flexible joints through your dietary intake.
Fundamentals of Orthopedic Health
Our skeletal system serves as the framework that supports our body’s structure and facilitates movement. That’s an important job. So, it’s essential to provide the skeletal system with the nutrients needed to stay strong and healthy. Calcium and vitamin D are two key nutrients that are crucial for bone health. Calcium is the building block of bones, while vitamin D aids in calcium absorption, ensuring that calcium is utilized properly by the body. Incorporating dairy products, leafy greens, and fortified foods into your diet can help meet your calcium needs, while sunlight exposure is an excellent natural source of vitamin D.
Maintaining a healthy weight is also crucial for orthopedic well-being. Excess body weight puts added strain on the joints, particularly those in the knees, hips, and spine, increasing the risk of conditions like osteoarthritis and back pain. By following a balanced diet and engaging in regular physical activity, you can achieve and maintain a healthy weight, reducing the burden on your musculoskeletal system.
The arrival of Spring, with longer days and rising temperatures, can be beneficial to orthopedic health. Increased time outside provides opportunities for physical activity, as we come out of our Winter cocoons and walk the neighborhood, do Spring yardwork, and get back to warm weather activities. It also provides us with additional sun exposure, helping us get that essential vitamin D.
Foods for Orthopedic Health
In addition to calcium and vitamin D, several other nutrients play essential roles in supporting orthopedic health. Omega-3 fatty acids, found in fatty fish like salmon and walnuts, have anti-inflammatory properties that can help reduce joint pain and stiffness associated with conditions like rheumatoid arthritis. Magnesium, found in nuts, seeds, and whole grains, contributes to bone density and muscle function, while vitamin K, abundant in leafy greens, aids in bone metabolism.
The Connection Between Diet and Inflammation
Inflammation is a key contributor to many orthopedic conditions, including arthritis and tendonitis. Certain foods can either increase or reduce inflammation in the body. Fruits, vegetables, and whole grains are rich in antioxidants and anti-inflammatory compounds that help combat inflammation, reducing aches and pains. On the other hand, processed foods, sugary snacks, trans fats and many more make the list of foods to avoid because they have been shown to increase inflammation. By focusing on a diet rich in whole, nutrient-dense foods, you can help reduce inflammation and support orthopedic health.
Orthopedic Conditions and Dietary Considerations
For individuals with osteoporosis, a condition characterized by weakened bones, it’s essential to focus on calcium-rich foods and weight-bearing exercises to maintain bone density and prevent fractures. Individuals living with or managing arthritis may benefit from trying an anti-inflammatory diet rich in omega-3 fatty acids and antioxidants to help alleviate joint pain and stiffness. Additionally, proper nutrition after orthopedic surgery or injury plays a role in supporting the body’s healing process and optimizing recovery. Whatever orthopedic condition you might be living with, nutrition can be your ally.
Lifestyle Factors for Orthopedic Well-being
Hydration is another important aspect of orthopedic health. Water helps lubricate the joints, cushion the spine, and support overall mobility. A healthy adult should aim to drink about 100 ounces of water per day, taking in adequate amounts throughout the day, especially before and after physical activity. Additionally, maintaining a balanced diet that includes a wide variety of nutrients and avoiding smoking and excessive alcohol consumption can further promote orthopedic well-being.
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
Exercises to Help Osteoporosis
in Nutrition & General Health, OsteoporosisArticle featured on Harvard Health Publishing
If your doctor has recently diagnosed you with osteoporosis, or if you’ve already had a fracture, you might be avoiding exercise for fear of breaking another bone. Yet staying active is exactly what you should be doing right now.
If you’ve already had one fracture, the risk of an additional fracture is very high, so you have to do everything possible to lessen the likelihood that will happen. You need to try to increase bone density and prevent falls, and that’s where exercise is so important.
Exercise reduces your risk not only of falling, but also of fracturing a bone if you do fall. An analysis published in BMJ found that programs of balance, strength, and resistance training reduced the odds of falls resulting in fractures by more than 60%.
Bone-strengthening program
An exercise program for osteoporosis should include four components:
Mix up your routine. Incorporate a variety of exercises to work different parts of your body and prevent boredom.
Start safely
When you’re just starting out, it can help to work with a physical therapist or certified personal trainer so you don’t injure yourself. He or she can the exercises and explain how to do them safely.
Always start slowly, with light weights and few repetitions, and build up from there. Don’t worry if you can do only two or three biceps curls or leg lifts at first. Add one more repetition per week, until you can eventually do a full set of eight to 12 reps.
Be gentle and mindful of your condition. If you’ve already broken bones in the spine, avoid activities in which you bend forward, reach down, twist, or lift heavy weights. Ask your doctor if you need to be aware of any other physical limitations based on your bone strength and general health.
Osteoporosis care program
Remember that exercise is an important part of osteoporosis care, but it is just one component of that care. Additionally you need to be certain you get enough dietary calcium, take a vitamin D supplement and practice fall prevention. Likely your doctor will also prescribe drug therapy to build bone density. Ask your doctor how all of these elements should work together as part of a comprehensive bone-preserving strategy.
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