Article featured on National Spine Health Foundation
Nutrition for healthy bones is important knowledge. Ours bones play many roles in the body, from providing structure and support and protecting our organs to acting as a mineral storage for calcium and phosphorous. However, bone health is often overlooked until the diagnosis of osteoporosis or the occurrence of a fragility fracture later in life. Good nutrition throughout life plays a vital role in building strong and healthy bones. Taking steps to ensure you are getting bone building nutrients during childhood and adolescence, as well as the adult years, will help to maintain bone density and reduce your risk of developing osteoporosis later in life.
Bone is a dynamic living tissue that is able to rebuild and replenish itself. It is continuously changing as new bone is made and old bone is broken down. It does this through the workings of two key bone cells: osteoclasts and osteoblasts. Osteoclasts help to break down and reabsorb old bone cells while osteoblasts generate new bone cells to replace them. When you are young, your body makes new bone faster than it breaks down old bone.
As an adult, although bone remodeling continues, you begin to break down bone cells faster than you generate new ones. Osteoporosis, defined as a chronic progressive disease characterized by a deterioration of bone tissue, occurs when the old bone cells are being broken down faster than they are being replaced. Osteoporosis results in bones that are weak and fragile, leaving them at an increased risk for fractures. Maximizing bone accumulation during the adolescent years, known as peak bone mass, is the first crucial step to ensuring strong bones later in life.
Bone Health in Childhood
During the adolescent years, bone grows rapidly until peak bone mass is achieved. Peak bone mass refers to the greatest mass, strength, and density your bones genetically can accumulate. You can think of bone building as if one is climbing a peak during adolescence, reaches the peak in early adulthood, and then starts to decline later in life. By age 18, 90% of peak bone mass has been achieved and most young women and men reach their maximum bone density by their late 20’s. Although genetics determine 60 – 80% of peak bone mass, lifestyle choices, including diet and physical activity, are also predictors of bone accumulation during growth.
Any condition that interferes with achieving optimal peak bone mass can, therefore, increase fracture risk later in life. The figure on page 39 illustrates the life cycle of bone and how diet and lifestyle choices during the adolescent years can influence peak bone mass.
Nutrition for Healthy Bones
Physical activity and nutrition are essential to achieving peak bone mass. Many studies addressing nutrition and bone health in children have concluded that inadequate nutrition, particularly insufficient intake of calcium and vitamin D, during growth may negatively affect peak bone mass. Moreover, malnutrition that occurs with eating disorders has also been shown to have a direct effect on bone mass development. In young individuals with anorexia nervosa, bone loss can be detected after only six months of illness and deficits can remain even after weight gain recovery. The severe deficiency of nutrients that occurs with anorexia results in a reduction of bone formation, as well as increased bone resorption.
Even nutrient deficits from short-term fasting, (four days or longer), results in a marked decrease of bone formation markers in normal healthy young people. Achieving peak bone mass cannot be emphasized enough. It has been shown that achieving peak bone mass during the adolescent years could significantly delay the onset of osteoporosis by 13 years, reducing the risk of osteoporotic fractures later in life.
By the age of 40, we all slowly begin to lose bone mass. However, as with adolescents aiming to achieve peak bone mass, quality nutrition and regular exercise also help adults avoid the severe bone loss that leads to osteoporosis. A recent study examining the effects of diet on bone health found that postmenopausal women who ate a Mediterranean diet were less likely to suffer from hip fractures. The Mediterranean diet is well known for its emphasis on eating foods like fish, vegetables, fruits, legumes, whole grains, nuts, seeds, and olive oil. Meat, cheese, and sweets are very limited. This study highlights how an overall healthy diet may be more important in supporting bone health than focusing on the intake of any single nutrient.
How Calcium Factors into Bone Health
The health and strength of our bones rely on a balanced diet that provides a steady stream of many key nutrients, most importantly, calcium and vitamin D. Calcium has always been known as one of the vital nutrients for building strong bones.
This is because the matrix of bone is mineralized with calcium and phosphate, which in turn gives strength to its structure. Calcium is also important for muscle contraction, heartbeat regulation, nerve impulse transmission, regulation of blood pressure, and immune system function. 99% of calcium is stored in our bones, and unfortunately, when you don’t get enough calcium in your diet, the body will pull calcium from the bones to support these other functions. Without adequate calcium, bones become weak and fragile.
Recently, there have been ongoing debates surrounding the intake of calcium supplements. While they do not question the importance of calcium in maximizing bone strength, they do question the healthiest or safest amount recommended for optimal bone health. Some studies found no evidence that calcium supplements prevent fractures in adults or increase bone mineral density in healthy children. Calcium supplementation has also recently been associated with an increased risk of heart attacks. Therefore, healthy adults and children should aim to get the recommended daily amount of calcium from food first and supplement only if needed. In fact, there is no added benefit to taking more calcium than you need in supplements and doing so may increase your risk of other health issues
Although dairy products are the most well-known sources of calcium, it’s not healthy to solely rely on milk, yogurt, and cheese to supply your calcium needs. Adding other foods like:
- Leafy green vegetables
- Fish
- Beans
- Nuts and seeds
Adding these things to your diet will also help you reach your recommended daily intake of calcium. Pairing calcium-rich foods with foods high in vitamin D, such as egg yolks, shiitake mushrooms, and fish (specifically salmon, mackerel, sardines, and canned tuna), will help the absorption of calcium from your food.
Sun Exposure and Vitamin D
Safe sun exposure and supplements are also ways to maintain adequate vitamin D levels.The National Osteoporosis Foundation recommends women and men over the age of 50 years to consume 800 – 1,000 IU of vitamin D daily. Magnesium is another mineral component of the bone matrix and plays an important role in bone metabolism. Magnesium stimulates the hormone calcitonin, which enhances the absorption of calcium from the blood into the bone. Magnesium also helps to convert vitamin D into its active form, which then aids in calcium absorption. Unfortunately, most people don’t get enough magnesium through diet alone.
Additionally, eating a diet high in processed foods and even supplementing with excessive calcium can result in magnesium deficiency. You can help to maintain healthy magnesium levels by including these foods that are high in magnesium in your diet: spinach, pumpkin, sesame and sunflower seeds, Mackerel, beans, quinoa, brown rice, cashews, and almonds. Aim for 400 – 800 mg of magnesium a day.
What About Vitamin K?
Low levels of vitamin K are also emerging as a dietary risk factor for osteoporosis. Vitamin K deficiency has been linked to an increased risk of osteoporotic fractures. Studies have shown that postmenopausal women with osteoporosis who supplemented with vitamin K2 achieved significant improvement in vertebral bone mineral density and reduction in the overall risk of fractures. In addition, improved vitamin K status in healthy young girls was associated with a decreased rate of bone turnover. Vitamin K, and more specifically vitamin K2, is necessary to ensure that calcium gets absorbed into the bones and prevents it from being deposited in other areas of the body, such as organs, joint spaces, and arteries. Vitamin K2 is also essential for the activation of osteocalcin, a protein needed to bind calcium to the bone matrix and for blocking the formation of too many osteoclasts. Dietary sources of K2 are primarily found in fermented foods such as Natto, cheeses such as Brie and Gouda, meat, poultry, and eggs. Two common supplemental forms of vitamin K2 are menaquinone-4 (mk-4) and menaquinone-7 (mk-7). Mk-7 is derived from a natural fermentation process and has a longer duration of action, making it a better choice for supplementation.
Studies have shown 45 – 150 micrograms of K2 in the form of mk-7 per day is important for increasing bone strength. Use caution when supplementing with vitamin K if you are taking anticoagulant medications because vitamin K is a fat soluble vitamin, meaning it needs to be taken with fat to maximize absorption.
For years, there has been ongoing debate about the effects of animal protein on bone health. Many in the field of nutrition suggest that eating foods such as meat can create a more acidic environment in the body, causing calcium to be leached from the bones. However, recent studies suggest that, although eating animal protein may increase calcium excretion, it also significantly increases calcium absorption resulting in no adverse effects on calcium balance. Animal proteins also provide many important bone growth factors that aid in bone mineralization.
Many plants provide proteins, too, and are also an excellent source of vitamins, minerals, fibers, and antioxidants that are essential to bones. For optimal bone health, add variety to your diet by intermixing nutritious plant-based proteins (beans, legumes, nuts, seeds, natural soy) with high-quality animal proteins (eggs, salmon, lean meats). This will ensure you get all the valuable nutrients needed to build a strong body. Not only nutrient deficiency, but also poor dietary choices, can have a negative impact on bone health.
The Sugar Effect on Bone Health
Diets high in refined sugar have been shown to impair bone growth and mechanical strength. Drinking carbonated soft drinks containing phosphates and coloring has been shown to interfere with calcium metabolism. It is also well known that salt, especially abundant in processed foods, increases the excretion of calcium through the urine. Excessive caffeine, such as four or more cups of coffee a day, can result in loss of calcium and magnesium, predisposing you to higher risk of fractures.
Alcohol also has a negative effect on bone health for several reasons. It alters bone formation and remodeling, interferes with calcium balance, causes disruption in hormones, which can lead to irregular menstrual cycles in women and decreased testosterone in men, and can elevate cortisol levels, leading to bone break down. To maintain healthy bones, limit your alcohol to one or two drinks a day. Your lifestyle choices also affect your bone health.
By far, one of the biggest risk factors for osteoporosis is smoking. Smoking a pack of cigarettes a day increases your risk of osteoporosis by 60%. It has been shown that adolescents that smoke fail to achieve peak bone mass.
Why Exercise Matters
Getting enough physical activity can also mean the difference between a frail and strong skeleton. There is no question that both children and adults who exercise regularly are at less risk of bone loss. Impact exercises, like power walking, jogging, and racket sports, as well as weight lifting, increase bone density.
Recent research indicates that just hopping for two minutes a day can increase bone mass in the hip! Because osteoporosis has no symptoms and is often not discovered until a broken bone occurs, importance lies in taking steps to prevent osteoporosis at an early age. A balanced and varied diet is an important key factor in ensuring proper bone development among young people.
As we age, proper nutrition continues to be necessary to maintain a strong skeleton. If you already have osteoporosis, the good news is that by improving your diet, adjusting your lifestyle habits, and beginning an exercise program, you can slow down bone loss and, in some cases, even reverse 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
Getting Your Knees Ready for Summer Hiking
in General Orthopedics, Health & Wellness, Knee Injuries, Knee Pain, Sports Medicine, Sports Related Injuries, Wellness TipsArticle featured on AZ Ortho
Are you an avid hiker ready to hit the trails and conquer new heights? We get the appeal—hiking is an amazing way to connect with nature while staying active at the same time. However, you have to keep an eye on your joints, especially your knees, to ensure a smooth and pain-free hiking experience.
Here are some handy orthopedic tips specifically tailored for hikers to prevent joint strain and keep your knees trail-ready.
Choose the Right Footwear
Investing in the right footwear can make a significant difference in protecting your knees while hiking. Opt for hiking boots or shoes that are specifically designed for rugged terrain. Look for features like ankle support, cushioned insoles, and durable outsoles with good traction. Properly fitting footwear also helps prevent blisters, hot spots, and discomfort that can indirectly affect your knee health.
Additional Tip: Consider Orthotic Inserts
If you have specific foot issues or pronation concerns, consider using orthotic inserts in your hiking shoes. Orthotics can provide additional support and alignment for your feet, which can help reduce stress on your knees.
Warm-Up and Stretch
Before starting your hike, spend at least 10–15 minutes warming up your muscles and performing dynamic stretches. No one should go into any type of exercise with cold muscles!
Good dynamic stretches should involve active movements that mimic the actions you’ll perform during the hike, such as leg swings, high knees, and lunges. These exercises increase blood flow to your muscles, improve flexibility, and prepare your body for the physical demands of hiking.
Additional Tip: Include Foam Rolling
Incorporate foam rolling into your pre-hike routine to release tension in your muscles and fascia. Focus on rolling out your quadriceps, hamstrings, calves, and IT band. Foam rolling can help improve your range of motion, reduce muscle tightness, and enhance overall mobility, which can contribute to better knee health during your hike.
Maintain Proper Posture
Proper posture lets you prevent knee strain and maintain good overall body alignment during hiking. Keep your head up, shoulders relaxed, and gaze forward to avoid rounding your shoulders or slouching. Engage your core muscles to support your spine and pelvis, which reduces strain on your lower back and knees. Periodically check your posture throughout your hike and make adjustments as needed.
Additional Tip: Use Backpack Ergonomics
If you’re carrying a backpack during your hike, make sure the straps are adjusted properly to distribute weight evenly. Use a backpack that has padded shoulder straps, a waist belt, and a chest strap to stabilize the load and prevent strain on your back and shoulders. Pack essential items strategically to minimize unnecessary weight and optimize balance while hiking.
Gradually Increase Intensity
Whether you’re a beginner or an experienced hiker, it’s best to progress gradually when increasing the intensity of your hikes. Start with shorter distances and easier trails, gradually building up to longer hikes with more elevation gain. Listen to your body’s cues and take breaks as needed to rest and refuel. Pushing yourself too hard too soon can lead to overuse injuries and trouble for your knees.
Additional Tip: Incorporate Cross-Training
Incorporate cross-training activities like cycling, swimming, or yoga into your fitness routine to gain better strength, flexibility, and endurance. Cross-training can help prevent muscle imbalances, improve joint stability, and reduce the risk of overuse injuries.
Watch Your Foot Placement
Pay attention to where you step while hiking to avoid uneven terrain and obstacles that could lead to slips or falls. Take deliberate steps and use caution when navigating rocky or slippery surfaces. Choose stable footing whenever possible and use trekking poles for added balance and support, especially during descents or challenging terrain.
Additional Tip: Use Proper Descending Techniques
When descending steep slopes or rocky terrain, use proper techniques to protect your knees. Descend slowly and maintain a slightly bent knee position to absorb shock and reduce the impact on your joints. Avoid locking your knees or landing with excessive force, as this can strain your knee ligaments and cartilage.
Strengthen Your Leg Muscles
Strong leg muscles provide the support and stability your knees need during hikes. Incorporate strength training exercises into your fitness routine to target your quadriceps, hamstrings, calves, and glutes. Squats, lunges, calf raises, and leg presses are excellent exercises to build strength and improve knee stability. Consistent strength training can help prevent joint strain and enhance your hiking performance.
Additional Tip: Focus on Functional Movements
In addition to traditional strength training exercises like squats, lunges, and leg presses, prioritize functional movements that mimic hiking actions. Include exercises such as step-ups, single-leg squats, and lateral lunges to improve balance, stability, and agility. Functional training prepares your muscles for the specific demands of hiking, reducing the risk of injuries.
Listen to Your Body
Lastly, listen to your body and pay attention to any signs of discomfort or pain in your knees while hiking. If you experience persistent pain, swelling, or instability, seek medical attention and avoid pushing through the pain. Rest, ice, compression, and elevation (RICE) can help alleviate minor knee injuries, but consulting with an orthopedic specialist is needed for proper diagnosis and treatment.
Additional Tip: Implement Recovery Strategies
After your hike, prioritize recovery strategies to promote muscle recovery and reduce inflammation in your knees. Perform gentle stretching exercises, use foam rollers or massage tools to alleviate muscle tension, and apply ice packs to reduce swelling. To get fully recovered and help your joints, get a good amount of rest, hydration, and nutrition as well.
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
Strong Bones at Any Age: A Guide to Lifelong Nutrition
in Bone Health, Health & Wellness, Nutrition & General HealthArticle featured on National Spine Health Foundation
Nutrition for healthy bones is important knowledge. Ours bones play many roles in the body, from providing structure and support and protecting our organs to acting as a mineral storage for calcium and phosphorous. However, bone health is often overlooked until the diagnosis of osteoporosis or the occurrence of a fragility fracture later in life. Good nutrition throughout life plays a vital role in building strong and healthy bones. Taking steps to ensure you are getting bone building nutrients during childhood and adolescence, as well as the adult years, will help to maintain bone density and reduce your risk of developing osteoporosis later in life.
Bone is a dynamic living tissue that is able to rebuild and replenish itself. It is continuously changing as new bone is made and old bone is broken down. It does this through the workings of two key bone cells: osteoclasts and osteoblasts. Osteoclasts help to break down and reabsorb old bone cells while osteoblasts generate new bone cells to replace them. When you are young, your body makes new bone faster than it breaks down old bone.
As an adult, although bone remodeling continues, you begin to break down bone cells faster than you generate new ones. Osteoporosis, defined as a chronic progressive disease characterized by a deterioration of bone tissue, occurs when the old bone cells are being broken down faster than they are being replaced. Osteoporosis results in bones that are weak and fragile, leaving them at an increased risk for fractures. Maximizing bone accumulation during the adolescent years, known as peak bone mass, is the first crucial step to ensuring strong bones later in life.
Bone Health in Childhood
During the adolescent years, bone grows rapidly until peak bone mass is achieved. Peak bone mass refers to the greatest mass, strength, and density your bones genetically can accumulate. You can think of bone building as if one is climbing a peak during adolescence, reaches the peak in early adulthood, and then starts to decline later in life. By age 18, 90% of peak bone mass has been achieved and most young women and men reach their maximum bone density by their late 20’s. Although genetics determine 60 – 80% of peak bone mass, lifestyle choices, including diet and physical activity, are also predictors of bone accumulation during growth.
Any condition that interferes with achieving optimal peak bone mass can, therefore, increase fracture risk later in life. The figure on page 39 illustrates the life cycle of bone and how diet and lifestyle choices during the adolescent years can influence peak bone mass.
Nutrition for Healthy Bones
Physical activity and nutrition are essential to achieving peak bone mass. Many studies addressing nutrition and bone health in children have concluded that inadequate nutrition, particularly insufficient intake of calcium and vitamin D, during growth may negatively affect peak bone mass. Moreover, malnutrition that occurs with eating disorders has also been shown to have a direct effect on bone mass development. In young individuals with anorexia nervosa, bone loss can be detected after only six months of illness and deficits can remain even after weight gain recovery. The severe deficiency of nutrients that occurs with anorexia results in a reduction of bone formation, as well as increased bone resorption.
Even nutrient deficits from short-term fasting, (four days or longer), results in a marked decrease of bone formation markers in normal healthy young people. Achieving peak bone mass cannot be emphasized enough. It has been shown that achieving peak bone mass during the adolescent years could significantly delay the onset of osteoporosis by 13 years, reducing the risk of osteoporotic fractures later in life.
By the age of 40, we all slowly begin to lose bone mass. However, as with adolescents aiming to achieve peak bone mass, quality nutrition and regular exercise also help adults avoid the severe bone loss that leads to osteoporosis. A recent study examining the effects of diet on bone health found that postmenopausal women who ate a Mediterranean diet were less likely to suffer from hip fractures. The Mediterranean diet is well known for its emphasis on eating foods like fish, vegetables, fruits, legumes, whole grains, nuts, seeds, and olive oil. Meat, cheese, and sweets are very limited. This study highlights how an overall healthy diet may be more important in supporting bone health than focusing on the intake of any single nutrient.
How Calcium Factors into Bone Health
The health and strength of our bones rely on a balanced diet that provides a steady stream of many key nutrients, most importantly, calcium and vitamin D. Calcium has always been known as one of the vital nutrients for building strong bones.
This is because the matrix of bone is mineralized with calcium and phosphate, which in turn gives strength to its structure. Calcium is also important for muscle contraction, heartbeat regulation, nerve impulse transmission, regulation of blood pressure, and immune system function. 99% of calcium is stored in our bones, and unfortunately, when you don’t get enough calcium in your diet, the body will pull calcium from the bones to support these other functions. Without adequate calcium, bones become weak and fragile.
Recently, there have been ongoing debates surrounding the intake of calcium supplements. While they do not question the importance of calcium in maximizing bone strength, they do question the healthiest or safest amount recommended for optimal bone health. Some studies found no evidence that calcium supplements prevent fractures in adults or increase bone mineral density in healthy children. Calcium supplementation has also recently been associated with an increased risk of heart attacks. Therefore, healthy adults and children should aim to get the recommended daily amount of calcium from food first and supplement only if needed. In fact, there is no added benefit to taking more calcium than you need in supplements and doing so may increase your risk of other health issues
Although dairy products are the most well-known sources of calcium, it’s not healthy to solely rely on milk, yogurt, and cheese to supply your calcium needs. Adding other foods like:
Adding these things to your diet will also help you reach your recommended daily intake of calcium. Pairing calcium-rich foods with foods high in vitamin D, such as egg yolks, shiitake mushrooms, and fish (specifically salmon, mackerel, sardines, and canned tuna), will help the absorption of calcium from your food.
Sun Exposure and Vitamin D
Safe sun exposure and supplements are also ways to maintain adequate vitamin D levels.The National Osteoporosis Foundation recommends women and men over the age of 50 years to consume 800 – 1,000 IU of vitamin D daily. Magnesium is another mineral component of the bone matrix and plays an important role in bone metabolism. Magnesium stimulates the hormone calcitonin, which enhances the absorption of calcium from the blood into the bone. Magnesium also helps to convert vitamin D into its active form, which then aids in calcium absorption. Unfortunately, most people don’t get enough magnesium through diet alone.
Additionally, eating a diet high in processed foods and even supplementing with excessive calcium can result in magnesium deficiency. You can help to maintain healthy magnesium levels by including these foods that are high in magnesium in your diet: spinach, pumpkin, sesame and sunflower seeds, Mackerel, beans, quinoa, brown rice, cashews, and almonds. Aim for 400 – 800 mg of magnesium a day.
What About Vitamin K?
Low levels of vitamin K are also emerging as a dietary risk factor for osteoporosis. Vitamin K deficiency has been linked to an increased risk of osteoporotic fractures. Studies have shown that postmenopausal women with osteoporosis who supplemented with vitamin K2 achieved significant improvement in vertebral bone mineral density and reduction in the overall risk of fractures. In addition, improved vitamin K status in healthy young girls was associated with a decreased rate of bone turnover. Vitamin K, and more specifically vitamin K2, is necessary to ensure that calcium gets absorbed into the bones and prevents it from being deposited in other areas of the body, such as organs, joint spaces, and arteries. Vitamin K2 is also essential for the activation of osteocalcin, a protein needed to bind calcium to the bone matrix and for blocking the formation of too many osteoclasts. Dietary sources of K2 are primarily found in fermented foods such as Natto, cheeses such as Brie and Gouda, meat, poultry, and eggs. Two common supplemental forms of vitamin K2 are menaquinone-4 (mk-4) and menaquinone-7 (mk-7). Mk-7 is derived from a natural fermentation process and has a longer duration of action, making it a better choice for supplementation.
Studies have shown 45 – 150 micrograms of K2 in the form of mk-7 per day is important for increasing bone strength. Use caution when supplementing with vitamin K if you are taking anticoagulant medications because vitamin K is a fat soluble vitamin, meaning it needs to be taken with fat to maximize absorption.
For years, there has been ongoing debate about the effects of animal protein on bone health. Many in the field of nutrition suggest that eating foods such as meat can create a more acidic environment in the body, causing calcium to be leached from the bones. However, recent studies suggest that, although eating animal protein may increase calcium excretion, it also significantly increases calcium absorption resulting in no adverse effects on calcium balance. Animal proteins also provide many important bone growth factors that aid in bone mineralization.
Many plants provide proteins, too, and are also an excellent source of vitamins, minerals, fibers, and antioxidants that are essential to bones. For optimal bone health, add variety to your diet by intermixing nutritious plant-based proteins (beans, legumes, nuts, seeds, natural soy) with high-quality animal proteins (eggs, salmon, lean meats). This will ensure you get all the valuable nutrients needed to build a strong body. Not only nutrient deficiency, but also poor dietary choices, can have a negative impact on bone health.
The Sugar Effect on Bone Health
Diets high in refined sugar have been shown to impair bone growth and mechanical strength. Drinking carbonated soft drinks containing phosphates and coloring has been shown to interfere with calcium metabolism. It is also well known that salt, especially abundant in processed foods, increases the excretion of calcium through the urine. Excessive caffeine, such as four or more cups of coffee a day, can result in loss of calcium and magnesium, predisposing you to higher risk of fractures.
Alcohol also has a negative effect on bone health for several reasons. It alters bone formation and remodeling, interferes with calcium balance, causes disruption in hormones, which can lead to irregular menstrual cycles in women and decreased testosterone in men, and can elevate cortisol levels, leading to bone break down. To maintain healthy bones, limit your alcohol to one or two drinks a day. Your lifestyle choices also affect your bone health.
By far, one of the biggest risk factors for osteoporosis is smoking. Smoking a pack of cigarettes a day increases your risk of osteoporosis by 60%. It has been shown that adolescents that smoke fail to achieve peak bone mass.
Why Exercise Matters
Getting enough physical activity can also mean the difference between a frail and strong skeleton. There is no question that both children and adults who exercise regularly are at less risk of bone loss. Impact exercises, like power walking, jogging, and racket sports, as well as weight lifting, increase bone density.
Recent research indicates that just hopping for two minutes a day can increase bone mass in the hip! Because osteoporosis has no symptoms and is often not discovered until a broken bone occurs, importance lies in taking steps to prevent osteoporosis at an early age. A balanced and varied diet is an important key factor in ensuring proper bone development among young people.
As we age, proper nutrition continues to be necessary to maintain a strong skeleton. If you already have osteoporosis, the good news is that by improving your diet, adjusting your lifestyle habits, and beginning an exercise program, you can slow down bone loss and, in some cases, even reverse 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
Common Reasons for Joint Replacement Surgery
in Joint Pain, Joint ReplacementArticle featured on Raleigh Orthopedic
What is Total Joint Replacement?
Total joint replacement is a commonly performed surgical procedure in which arthritic or damaged joints are replaced with prosthetic components to restore the function of the joint. The prosthetic device is made of metal, plastic, or ceramic. The goal of joint replacement is to relieve pain and make it possible to perform daily activities more easily.
Total joint replacement is only considered when you have tried and failed more conservative treatments, yet continue to have significant pain, stiffness, or problems with the function of your joint – often the hip or knee. If nonsurgical means, such as lifestyle changes, physical therapy, and mobility aids are no longer helpful, joint replacement surgery may be the next option to consider.
Common Causes Leading to Joint Replacement
The most common cause of joint replacement is arthritis. Osteoarthritis, rheumatoid arthritis, osteonecrosis, and post-traumatic arthritis are the most common forms of this disease.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Common Swimming Overuse Injuries
in Back Pain, Knee Injuries, Neck Pain, Shoulder Injuries, Sports Medicine, Sports Related InjuriesArticle featured on Physiopedia
Swimming is a great sport enjoyed by all age groups at all levels of ability. It is a unique sport, in that it combines upper and lower extremity strength exercises with cardiovascular training in a non-weight bearing environment. Swimmers are unfortunately prone to injuries. Most swimming injuries are classed as overuse injuries and relate to faulty biomechanics. The most common swimming injury regions are the shoulder, neck, lower back and knee.
Swimming overuse injuries usually arise from one or a combination of the below:
Stretching is important for swimming because of the great range of muscles used when you’re in the water. Unprepared muscles don’t perform as well as muscles which have been warmed up ahead of exercising. A good stretching regime including at a minimum:
Note – The above list gives a guide to what to look for in each of the specific conditions listed below. This page does not give full physiotherapy procedures, instead providing great links to the sites that will have relevant information.
Swimmers Shoulder
Shoulder pain is the most frequent orthopaedic injury in swimmers, with a reported prevalence between 40% and 91% in elite swimmers. Swimmer’s shoulder is a condition with a gradual onset due to repetitive activity and can be classified as microtrauma. Swimmer’s shoulder usually presents as subacromial impingement involving the rotator cuff tendon, bicipital tendon, or subacromial bursa.
Primary subacromial impingement involves compression of these structures between the acromion and greater tuberosity (due to usually a tight posterior capsule causing the humeral head to migrate anteriorly) or abnormal acromial morphology. However, primary impingement syndrome is less common in competitive swimmers than secondary impingement.
Secondary impingement occurs through a series of impairments, usually in a swimmer with increased anterior glenohumeral laxity (shoulder ROM in swimmers often exhibit excessive external rotation and limited internal rotation). This shift in ROM towards increased external rotation is an adjustment to the demands on the glenohumeral joint allowing anterior laxity and greater demand on the rotator cuff and the long head of the biceps to reduce humeral head elevation and anterior translation.
Chronic swimmer’s shoulder can result in pathology of the rotator cuff, glenoid labrum, and long head of the biceps.
Swimmers Back
The spine is also a recognized site predisposed to injury in the elite swimmer, mainly associated with butterfly swimmers ( 33.3%-58%) and breaststroke swimmers (22.2%- 47%), figures varying from differing studies.
As swimming athletes are positioned horizontally in the water, gravity and buoyancy forces are traveling through the body with the potential to cause changes at the lumbar spine. Due to the undulating motion (lumbar extension) utilised in butterfly and breaststroke, there is potential for developing pain secondary to stress on the joints.
Causes include:
Swimmers Knee
Knee pain figures range from 34% to 86% for a single knee episode, being highest in breaststrokers.
A 2008 study found the 200 – 400 m breaststroke events increase the risk for knee overuse injuries more than other strokes or distances. Additionally training for more than four times a week increases the risk twofold for knee and fourfold for shoulder overuse injuries.
A 2004 study looking at competitive swimmers interestingly reports that breaststroke swimmers are at significant risk of: groin injury; groin injury is positively correlated with increased magnitude of breaststroke training; and groin injury may prevent participation in practices and competitions. So take the time to assess then groin and complete length of hip adductors, not just distally.
Swimmers Neck
Neck pain is mainly seen in the older athlete It may be due to facet joint arthritic change, and disc degeneration +/- nerve root irritation. Muscle innervation and sensation to the shoulder region is predominantly derived from the C5/C6 nerve roots. If these nerve roots are irritated due to degenerative change in the neck, shoulder complaints can arise. Arthritic change may limit neck rotation making correct breathing patterns difficult. Swimmers who unilaterally breath are more prone to neck pain. Looking forward rather than directly downward and extending the head too high when taking a breath increases the load on the neck and create pain.
Conclusion
Swimming can be a great sport for recreational swimmers up to elite swimmers. As a physiotherapist help swimmers overcome their injuries and liaise with trainers, coaches and physicians for the best results.
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
Minimally Invasive Hand Surgery: What is it?
in Hand Fractures, Hand InjuriesArticle featured on Rothman Orthopedics
When it comes to hand and wrist conditions, many people typically think of traditional, open surgeries with long incisions that come with longer recovery times and significant downtime. However, thanks to advancements in minimally invasive techniques and surgical instruments, many hand surgeries today are performed with smaller incisions, faster healing, and fewer complications. These procedures allow us to treat a variety of hand and wrist issues effectively, often with less pain and quicker recovery. Let’s take a closer look at some of the minimally invasive options that are revolutionizing hand surgery.
Carpal Tunnel Syndrome (Endoscopic Carpal Tunnel Release)
Carpal tunnel syndrome is a common condition where the median nerve, which runs from your forearm into the palm of your hand, gets compressed as it passes through a narrow tunnel in your wrist. This can lead to numbness, tingling, and weakness in the hand. Traditionally, surgical treatment for carpal tunnel syndrome involved an incision from the wrist to the center of the palm to take pressure off the median nerve. The procedure was performed under general anesthesia and patients were often placed in a splint to rest the wrist for a few weeks.
Now, with endoscopic carpal tunnel release, we can perform the same procedure through one small incision at the wrist crease using a tiny camera (endoscope) to guide the surgery. This minimally invasive technique, which takes about 5 minutes to perform, reduces the risk of wound complications, minimizes scarring, and allows for a quicker recovery. Moreover, the procedure is typically performed with the patient awake, using only local anesthesia (like a dental procedure). The patient can drive themselves home with just a Band-Aid on the wrist. Studies have shown that patients return to their daily activities much sooner after endoscopic carpal tunnel release than with traditional carpal tunnel surgery.
Ganglion Cyst (Arthroscopic Wrist Ganglion Cyst Excision)
Ganglion cysts are fluid-filled lumps that typically form on the back of the wrist. While these cysts are almost always non-cancerous, they can cause discomfort and affect hand movement. Cysts can be drained with a needle, but the recurrence rate is greater than 50%. In the past, removing these cysts required a large incision on the back of the wrist with a deep dissection all the way down to the wrist bones to remove the cyst in total.
With arthroscopic wrist ganglion cyst excision, we can remove the cyst, simply by eliminating its connection to the wrist joint, using 2 “poke pole” incisions and a small camera (arthroscope) inserted into the wrist joint. This minimally invasive approach minimizes soft tissue damage, leaves the patient with barely noticeable scars, and significantly shortens recovery time. Patients experience less pain and faster healing after this procedure compared to traditional open surgery.
Hand and Finger Fractures (Intramedullary Nail Fixation)
Fractures of the hand and fingers can be particularly tricky to treat, especially when they involve small, intricate bones. Fractures that are significantly displaced may require surgical stabilization. Typically, this is accomplished using metal plates and screws that are just a few millimeters in dimension but require an incision the entire length of the bone to secure the hardware. Incisions like this may result in additional swelling and scarring which are the biggest detriment to recovering hand function after a fracture.
However, with intramedullary nail fixation, we can now treat many hand and finger fractures with a much smaller incision, which means less swelling and scarring, and a quicker recovery. This technique, inspired by the way lower extremity fractures are fixed, employs a long, thin metal rod inserted into the central canal of the bone though a small drill hole at the end of the bone. Surgeons can stabilize the fracture internally without the need for external metal hardware on the surface of the bone or large incisions. This method frequently allows patients to start using their hand for activities like driving, hygiene, or using a keyboard nearly immediately after surgery. With less swelling and scarring, some patients can even avoid the need for supervised hand therapy, an essential part of the recovery for fractures fixed with external plates and screws.
Thumb Arthritis (Thumb Carpometacarpal Arthroplasty Surgery)
Arthritis in the thumb carpometacarpal (CMC) joint, at the base of the thumb, is a common source of pain and dysfunction, particularly in older adults. Patients with CMC arthritis have pain and weakness with gripping the steering wheel, squeezing a tube of toothpaste, pinching a pair of socks to pull them up, and seemingly all use of the hand. In the past, treating severe CMC arthritis required “arthroplasty” surgery with incisions in the forearm and wrist to remove a small arthritic bone called the trapezium and harvest a rolled-up tendon to be used as a cushion at the base of the thumb. The patient’s tendons were also used to wrap around the thumb to stabilize it. Outcomes were very good, though recovery times were quite long.
Today, newer techniques of thumb CMC arthroplasty provide a minimally invasive approach with faster recovery times. Now, the only incision needed is a small incision at the wrist. With breakthroughs in surgical implant technology, surgeons can now use bone anchors and extra-strong sutures that very effectively stabilize the thumb after surgery, avoiding the need for the tendon cushion and tendon wrap performed in the past. This results in less post-operative pain and a faster recovery.
Hand and Wrist Arthritis (Neurectomy)
Arthritis in the hand and wrist can cause debilitating pain, stiffness, and loss of function. In cases where arthritis is severe, typical surgical strategies to relieve pain have included joint replacement surgery (metal and plastic implants similar to hip and knee replacements) or joint fusion. Both procedures, while effective, can leave the patient with limited function and limited to no joint motion as a tradeoff for pain relief.
A newer strategy to address severely arthritic joints in the hand and wrist is called a neurectomy procedure. A neurectomy (nerve removal) is a minimally invasive surgery intended to cut or remove only the nerves that transmit pain signals from the affected joint to the brain, and not the other more important nerves that provide sensation and muscle function to the hand. The neurectomy procedure otherwise leaves the arthritic joint intact, preserving the patient’s normal joint anatomy and function, and hastening the recovery. This technique is still evolving and currently does not provide complete pain relief in all patients, though it might be considered as an easy first step to address the problem and could be incredibly effective.
Dupuytren’s Disease (Needle Aponeurotomy and Collagenase)
Dupuytren’s disease is an excessive thickening of the normal connective tissue in the palm and fingers which causes the fingers to bend inward, making it impossible to fully straighten them. Traditionally, treating this condition involved extensive surgery to carefully and precisely remove this invasive tissue that intermingles with all of the important structures of the hand, in order to straighten the finger. Patients spend considerable time in therapy after surgery and full recovery usually occurs around 6 months post-op. However, two newer procedures focus on simply cutting or dissolving the thickened connective tissue, instead of fully removing it, to allow the finger to straighten.
With needle aponeurotomy, a needle is inserted through the skin multiple times and in multiple locations to break up the tight tissue, without making any incisions. This can be done in the office or in an operating room with light sedation anesthesia. Another option, collagenase injection, uses a special enzyme to dissolve the thickened tissue by means of an injection performed in the doctor’s office. A day or two later, the contracted finger is manipulated to release the thickened tissue and restore finger movement. Both of these minimally invasive treatments offer significant benefits over traditional surgery, including faster recovery, less pain, and a lower risk of complications. However, it should be noted that within 5 years of the procedure, 50% of the time, the thickened Dupuytren’s tissue reforms and the finger contracture recurs and might need to be treated again.
Why Minimally Invasive Procedures Matter
The benefits of minimally invasive surgeries extend beyond the immediate recovery period. These procedures typically involve less soft tissue disruption, which reduces the risk of infection, scarring, and complications. As a result, patients often experience less pain, shorter recoveries, and a quicker return to normal activities.
Furthermore, these advancements in hand surgery make it possible for people to maintain or regain function in their hands and wrists, which are essential for nearly every aspect of daily life. Whether you’re dealing with arthritis, nerve issues, or fractures, minimally invasive options provide effective, safer treatments that can improve your quality of life.
In Conclusion
Minimally invasive hand surgeries are a game-changer in the world of orthopedics. If you are struggling with hand or wrist pain, it’s worth discussing these advanced options with your orthopedic hand surgeon. With shorter recovery times, less pain, and fewer risks, these innovative procedures can help you get back to what matters most—whether that’s typing on a keyboard, playing sports, or simply enjoying time with loved ones.
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
Understanding Common Orthopedic Injuries
in General Orthopedics, Health & WellnessArticle featured on Citizens Specialty Hospital
Orthopedic injuries are among the most common types of injuries that occur in humans. These injuries occur as a result of damage to the musculoskeletal system, which is responsible for the movement of the body. The musculoskeletal system includes the bones, muscles, ligaments, tendons, and cartilage. Orthopedic injuries can result from a variety of causes such as trauma, overuse, and improper use or genetic predisposition. Regardless of what causes these injuries, understanding the symptoms, and treatments for them can make a significant difference in the recovery process.
Fractures are one of the most common types of orthopedic injuries. A fracture occurs when there is a break in the continuity of the bone, and it can happen due to a variety of reasons such as a fall, car accident, or sports injury. The symptoms of a fracture may include pain, swelling, and inability to move the affected area. Treatment for fractures may include immobilization, rest, pain medication, and in severe cases, surgery. The type of treatment prescribed will depend on the severity of the fracture, its location, and the age and general health of the patient.
Sprains are another common orthopedic injury that occurs when a ligament gets stretched or torn. Sprains can happen due to a sudden twist or impact, and they commonly occur in the ankle, knee, or wrist joints. The symptoms of a sprain may include pain, swelling, and difficulty moving the affected joint. Treatment for sprains typically involves rest, elevation, compression, and ice. In severe cases, surgery may be required to repair the damaged ligament or joint.
Tendinitis is a type of orthopedic injury that occurs when tendons, which are the thick bands of tissue that connect muscles to bones, become inflamed. Tendinitis commonly occurs as a result of overuse, and it can affect any tendon in the body. The symptoms of tendinitis may include pain, stiffening, and swelling. Treatment for tendinitis typically involves rest, ice, anti-inflammatory medication, and physical therapy to help restore strength and flexibility to the affected area.
Arthritis is a condition that causes inflammation and pain in the joints. There are many different types of arthritis, but the most common type is osteoarthritis, which is caused by wear and tear on the joints over time. The symptoms of arthritis may include pain, stiffness, and swelling. Treatment for arthritis involves managing pain and inflammation through medication, physical therapy, and lifestyle changes such as exercise and weight loss. In severe cases, surgery may be required to replace the damaged joint.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Common Myths About Arthritis
in ArthritisArticle featured on ASBMB Today
Arthritis causes pain, swelling and inflammation of one or multiple joints. It’s not a single disease but an umbrella term used to refer to a wide array of conditions. It’s one of the most widespread health conditions in the nation.
There are more than 100 types of arthritis, of which osteoarthritis is the most common. Osteoarthritis, also known as degenerative joint disease, occurs over time due to wear and tear of cartilage that protects the ends of the bones. Although osteoarthritis can damage any joint, the disorder most commonly affects joints in the hands, knees, hips and spine.
There are also inflammatory forms, such as rheumatoid arthritis; psoriatic arthritis; and the arthritis associated with ankylosing spondylitis, lupus and gout. In those cases, inflammation is caused by an overactive immune system that attacks connective tissues.
In the United States, an estimated 58.5 million individuals are gripped with arthritis — the leading cause of disability. More than 50% of this population fall in the working age group (18 to 64 years).
Despite how common this condition is, there are several myths that persist, making it confusing for patients seeking to relieve their symptoms and to improve their quality of life. This article aims at debunking these long-held myths and getting your facts straight!
Myth #1: Arthritis is an old-age disease and cannot affect children.
Fact: Arthritis is more common in older adults, but there are several types that can affect both children and young adults.
Juvenile idiopathic arthritis (also known as childhood arthritis or juvenile rheumatoid arthritis) is the most common type of arthritis among children and can cause permanent physical damage to joints. According to Cleveland Clinic, one in 1,000 children (or about 300,000 children in the U.S.) are affected.
Myth #2: All joint pain is arthritis.
Fact: There are many conditions — such as tendonitis, bursitis and other soft-tissue injuries — that cause joint pain and have a pain profile similar to that of arthritis. Hence, it is of utmost importance to get an accurate medical diagnosis, preferably by a rheumatologist, before treating any kind of joint pain.
Myth #3: When you start experiencing joint pain, you should wait to see if it goes away on its own.
Fact: False! Diagnosing and treating arthritis at its early stage not only can save your joints but also save you from damage to vital organs. Certain forms, such as rheumatoid arthritis, can damage skin, eyes, lungs, blood vessels, the brain and the heart. It is important to determine which type of arthritis you have right away, because treatment varies and starting the correct treatment can be the key to preventing permanent damage.
Myth #4: Arthritis symptoms cannot be improved.
Fact: There currently isn’t a cure for arthritis. However, treatment focuses on relieving symptoms and improving joint function. Working with an arthritis expert can help.
Depending upon the type of arthritis, certain medications can reduce pain and inflammation. Osteoarthritis often is treated with pain-reducing medications, physical activity, weight loss (if the person is overweight) and self-management education.(Learn more about treatment.) Inflammatory disorders are treated with disease-modifying antirheumatic drugs that suppress the immune system.
Heat and cold treatment and assistive devices, such as walkers, braces and gloves, also can help.
Myth #5: Exercising will worsen your condition.
Fact: Exercise can help increase strength, motion and flexibility and reduce pain and swelling. Inactivity can cause the symptoms to worsen, thus increasing both pain and swelling. Before you enroll in any exercise program, it is also important to know what your limits are and what level of exercise you can benefit from.
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 You Need to Know About Your Shoulder Instability
in Shoulder Fractures, Shoulder InjuriesArticle featured on OrthoUnited
Shoulder instability is a condition that can significantly impact your daily life, making even the simplest tasks difficult. Whether you’re an athlete, someone with an active lifestyle, or someone who has experienced an injury, understanding shoulder instability is essential. This blog post will provide an overview of shoulder instability, how it occurs, its diagnosis, and the various treatment options available.
What Is Shoulder Instability?
Shoulder instability occurs when the shoulder joint is too loose and frequently slips out of place. The shoulder is a ball-and-socket joint, where the ball (the head of the humerus) fits into the shoulder blade’s socket (the glenoid).
When the ligaments, tendons, and muscles surrounding the shoulder joint are stretched or torn, they can no longer keep the joint in place. This condition can lead to partial or complete dislocations and a sensation of the shoulder “giving out.”
People suffering from shoulder instability often experience pain, weakness, and a limited range of motion. The condition can be a result of trauma, repetitive use, or a structural abnormality of the shoulder.
How Does It Develop?
Shoulder instability can occur in several ways:
How Is It Diagnosed?
Diagnosing shoulder instability begins with a comprehensive medical history and physical examination. Your healthcare provider will ask about your symptoms, previous injuries, and activity level. During the physical examination, the doctor will check for signs of instability, such as abnormal shoulder joint movement or a popping sensation when the shoulder is moved.
Imaging tests like X-rays, MRI, or CT scans may provide a more detailed view of the shoulder joint. These tests help identify any structural damage to the bones, ligaments, or cartilage that may contribute to the instability.
A proper diagnosis is crucial because the treatment plan will vary depending on the severity and type of shoulder instability. If you suspect you have shoulder instability, consult a specialist immediately for an accurate diagnosis.
Treatment Options for Shoulder Instability
Treatment for shoulder instability depends on the extent of the condition and the patient’s lifestyle. Here are some of the standard treatment options:
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
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