Unexpected Benefits of Movement and Exercise That We Love

Article featured on Thrive Global

Whether you opt for a sunrise yoga class or an impromptu dance party before dinner, making time for movement provides us with many rewards — some expected, and some surprising. Pausing to appreciate the unexpected ripple effects of movement can help motivate us on days we feel uninspired or lethargic.

Which of these benefits do you love?

It allows us to clear our minds

“I try to take a daily morning walk, either around my neighborhood or near my office as a recommendation from my therapist. In the six months that I’ve done this, I’ve found not only a shocking amount of clarity but motivation to tackle the rest of the day. Moving my body gives me the space to think about challenges differently.”

—Sentari Minor, strategist and social impact advocate, Phoenix, AZ

It gives us a burst of energy

“I’m surprised by how quickly my energy level increases whenever I move my body. Suddenly, tasks I don’t enjoy, like cleaning, get done.”

—Kristin Meekhof, author, therapist, life coach, Royal Oak, MI

It improves our creativity 

“One of the most surprising benefits of movement for me has been the ways that it increases my creativity. Without fail, anytime I move — whether it’s walking, dancing, or riding a bike — I am flooded with inspiration and ideas.”

—Becky M., coach, Ashburn, VA

It helps us silence negative thoughts 

“Moving my body helps me silence negative thoughts. Some estimates say we have up to 60,000 thoughts a day, and 80 percent of them are negative. We often fail to recognize that exercise is a great way to create space between your thoughts and bring balance into your life. I find that when I put on a good playlist, get my body moving, and raise my heartbeat, the worries of the past and fears of the future begin to fade as my consciousness focuses on the present moment. Movement of the body comes in many forms, and exercise does not have to live in the gym.”

—James Petrossi, president of PTNL, Austin, TX

It creates community

“I’ve grown to appreciate how being in motion invites motion. Throughout the pandemic, I’ve been managing our neighborhood community garden. When people driving by see me out there weeding, shoveling, and tending, they stop the car to come over and check it out. They walk by and ask to come inside the garden gate and walk around. This year, for the first time in about 15 years, all garden beds are rented.”

—Donna Peters, MBA faculty and executive coach, Atlanta, GA

It helps us stay resilient

“My personal obsession with fitness started six years ago, and I can’t rave enough about the benefits of moving my body when it comes to managing my anxiety. Movement has become a part of my coping mechanism and a part of my self-care ritual. To me, resilience is a daily practice and that is what fitness and movement does for me. It activates resilience in body, mind, and soul.”

—Karisa Karmali, certified personal trainer and nutrition coach, Ontario, Canada

It sets us up for our day ahead

“Movement has been a big part of my daily routine ever since I had a pretty spectacular burnout in the world of banking 10 years ago. Moving each morning, with a run along Hong Kong’s green hiking trails or stretching out my body with a flow yoga class, is a way to reconnect mind and body and center myself before entering the fray of another day in the corporate world. Even better, having adherence buddies for each activity that energize me means I’m motivated even on the days when it’s tempting to roll over and doze.”

Liz Bradford, chief of staff, Hong Kong

It helps us realize how capable we are

“I got hooked on walking years ago. It all started with listening to audiobooks. I kept wanting to hear the next chapter and soon found that I was walking three to four hours without giving it a second thought. I was over 40 years old before discovering that I had a Maasai-like ability to walk long distances. Today, I have a hard time not walking at least three miles or so every day. This regular practice had given me endurance and stamina I never had when I was in my 20s, which gives me the confidence that I will age in good health in mind, body, and spirit.”

— Maria Baltazzi, travel designer and mentor, Los Angeles, CA

It keeps us mindful

“I love the meditative quality of movement. For me, time on my yoga mat is time spent with my body, completely focused on how it feels, how it moves and finding smoother, more nourishing ways of moving it. When your mind is completely immersed in the sensations in your body, there’s little space for worries, anxieties, or even mundane thoughts to whirl around in your head. To know that I have this body to pour my attention into whenever I want to divert from or interrupt a flow of corrosive or unproductive thoughts is priceless. It can take a while for that focus to become natural. We bring our attention to the body on the yoga mat where it’s easier so that when we’re in a more difficult situation we can put our practice into action.”

—Felicity Pryke, yoga teacher, Lancashire, U.K.


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, 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 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 Kind of Injuries Cause Knee Pain?

Article featured on Noyes Knee Institute 

Are you someone that has been dealing with knee pain that affects you daily? Conditions like these can affect people at any time and age. Thankfully, you can benefit from the expertise of an orthopedic knee surgeon, no matter what your situation is.

Today, we’ll discuss some common injuries that can cause knee pain. We’ll also talk about when you should see a doctor to address this.

Meniscus Tears

When people talk about torn knee cartilages, they’re likely talking about a meniscal tear. The menisci are two pieces of cartilage that cover the end of your bones. They can either tear suddenly during sports events or slowly due to aging.

When the meniscus tears due to aging, medical experts refer to it as a degenerative tear. As for sudden tears, you may experience or hear a pop in the knee. Once the injury occurs, you may witness higher levels of pain over the next few days.

Anterior Cruciate Ligament (ACL) Injuries

The ACL ligament runs diagonally down the front of the knee and provides stability to your joints. Injuries that occur in the ACL can be serious and even require surgery. ACL injuries can range from a Grade 1 mild sprain to a Grade 3 total tear.

ACL tears can occur as a result of these movements that occur in sports or non-sport events.

  • Awkward jumps and landing
  • Colliding with others
  • Quick direction shifts
  • Sudden starts and stops

Any ACL or other ligament injury can result in serious knee pain that may indicate the need for surgery.

Post Traumatic Arthritis (PTA) In The Knee

PTA is a form of arthritis that occurs as a result of serious knee injuries. Injuries such as broken bones or ligament tears can wear down your joint surface. That, in return, can also lead to arthritis as time goes by.

These injuries can lead to damage to your knee cartilages as you age and lead to pain, stiffness, and swelling. If you experience these symptoms, contact your orthopedic knee surgeon to discuss the right pain relief options for you.

Tendon Issues

Tendon injuries, such as tendonitis or tendon tears, commonly occur in athletes or mid-age people that participate in physical activities. Tendons are soft tissues that connect the knee cap to the shinbones. The most common tendon that receives injury is the patellar tendon. This tendon works with the front of the thigh so that a person can run and jump.

Tendonitis is also known as jumper’s knee since this condition is common amongst athletes who jump often. Other types of physically active people can develop this as well.

As for more serious tendon injuries, direct impact from hits or falls can cause a tendon tear. This can lead to severe knee pain, which can require treatment or even surgery.

When Should I See An Orthopedic Knee Surgeon?

It may be time to see an ortho doctor if you’re dealing with these conditions resulting from knee area injuries.

  • Bone injury
  • Chronic pain
  • Muscle injury

Not only do they provide you with unique solutions to treat your condition, but they’ll also give you preventative advice.


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, 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 surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

3 Signs You Have a Slipped or Bulging Disc

Article features on Spine-Health

When a disc in your lower spine bulges or tears, you may feel pain in your lower back and/or your leg. Here are 3 unique signs of a herniated or protruding disc to help you identify the underlying cause of your lower back problem:

1. Pain while sitting

An activity that exerts tremendous pressure on your lower spinal discs is sitting. If you have a herniated or bulging disc, this increase in pressure within your disc may cause the bulge to become more pronounced, which may aggravate your lower back pain when you sit.

2. Radiating pain into your leg (sciatica)

The discs in your lower back typically herniate or bulge in the posterior (back) and/or lateral (side) region, which is in close proximity to your spinal nerve roots. Herniated discs may affect these nerve roots through one or both of the following 2 methods:

  • Direct compression. When the disc’s bulge or leaking inner contents directly press on a spinal nerve root as it exits the spinal canal.
  • Chemical irritation. When a herniated disc leaks out acidic chemical irritants from the disc material, which may cause inflammation and irritation in the area around the nerve root.

The function of the affected nerve root is then altered, and you may feel a burning pain along with numbness, weakness, and/or tingling along the front and/or back of your thigh, leg, and/or foot. These symptoms are commonly referred to as sciatica. The symptoms and signs of sciatica typically affect one leg at a time.

3. Pain aggravated by specific activities

Your lower back pain and/or sciatica may worsen when you perform certain activities, such as:

  • Bending forward/down
  • Lifting a heavy object
  • Pushing or pulling a heavy object
  • Coughing
  • Sneezing

Lumbar herniated disc pain usually comes on fast. In most cases, there is no single, clear reason for the pain, such as a specific injury or traumatic event. Yet, the pain feels sudden.

This condition can be very painful, but for most people, the symptoms don’t last too long. Nearly 90% of people who experience painful lumbar disc herniation report within 6 weeks that they no longer feel the pain, even if they received no medical treatment for it.

Warning signs and when to see a doctor

Visit your doctor if you exhibit these 3 telltale signs of a herniated disc. Your doctor may recommend a combination of nonsurgical treatments, such as pain-relieving medications and a guided physical therapy program, as well as referral to an interventional pain specialist for image-guided lumbar injections—to help decrease inflammation and relieve the pain.

If you experience any difficulty in controlling your bowel and/or bladder movements, numbness in your inner thigh and genital area, and/or problems in starting urination, consult your doctor immediately. These symptoms and signs may indicate cauda equina syndrome, a serious medical emergency, which is possible with certain severe lower back disc herniations.


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, 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 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

10 Ways to Move More in Everyday Life

Article featured on Healthline

It can feel overwhelming when you’re trying to make time for exercise. Here are some tips I give my physical therapy patients… and how I manage to keep myself moving. I get it. We’ve all said, “Who has time to exercise when you’re a…”

Just fill in the blank: working parent, working night shifts, entrepreneur, student, person who commutes, or parent who stays at home keeping children alive. You’re not alone in trying to figure out how to fit exercise into your day.

Over the past 11 years, I’ve realized the I’ll-work-out-later approach doesn’t work for me. I have to block time out of my day to exercise so I can stay sane and maintain my health and strength.

And here’s another tip: Try adding in a few bonus activities throughout the day and week to keep your body moving. Just a few extra minutes of movement here and there really do add up over time.

Here are 10 ways to move more during everyday life, without having to block more time out of your busy schedule!

1. Take the stairs

I know. This is so boring, and you’ve heard it a bajillion times. Yet, it’s one of the best tips for a reason.

Taking the stairs instead of the elevator increases your heart rate, helps with balance, and improves lower-extremity strength. If you’re feeling saucy and have a few minutes, you can even do some heel raises off the edge of a step for calf strength, or take the stairs two at a time.

Skip the elevator, your body and heart will thank you.

2. Incorporate walking meetings

If you work from home or have transitioned to virtual conference calls, schedule a walk during one call per day.

If you don’t need to be staring at a screen looking at spreadsheets, plug in your headphones, slip your phone in your pocket, and solve the world’s problems on a walk. It’s a great way to mix up your daily routine.

And if you work in an office, take your one-on-one meetings to go. Walking together enhances team bonding, and you may even come up with better ideas. Research shows walking boosts creativity and enhances mental acuity.

3. Lunge it up

I do this a lot, and I get funny looks sometimes, but hey — I’m a busy woman, and my time is precious!

When you’re shopping, try walking lunges down the supermarket aisles while holding onto the cart. The cart offers a good balance point, and you can get about 10–20 lunges in a single pass, depending on how long your supermarket’s aisles are. Go for it, it’s surprisingly fun!

4. Sit on an exercise ball

Swap out your office chair for a stability ball. This can help with back pain and help improve posture, and while sitting on the ball, you can do some gentle mobility stretches for your neck, pelvis, and spine.

Try a hula-hoop motion and tucking and untuck your pelvis to help fire up your core stabilizers. If you want to add in some abdominal work, you can also try seated marches or other exercises on the ball — all while sitting at your desk!

5. Park far away

While we need to be safe and alert to our surroundings, if you’re in a safe and well-lit area, consider parking further from the entrance of wherever you’re going. Adding in a few minutes of walking time here and there adds up over time and can increase your daily step count!

6. Have more sex

Yup, you’re welcome. Some older research states that sex burns calories at a rate of about 3.1 calories per minute for women and about 4.2 calories for men.

So although it’s not the same as a vigorous jog, you can (for sure) work up a sweat during sex. Have fun, try new positions and techniques, and bond with your partner all while moving more.

7. Foster a pet

Our local shelter and other adoption agencies are always looking for volunteers to help. Take the family to the shelter and volunteer to take a few dogs for a walk.

You get to increase your time outside, help a dog and your community, teach your kids about caring for others, and spend some quality family time being active and moving your body. It’s a win-win-win for all involved.

8. Have a dance party

Clear the furniture from the room and put on some tunes. You can do this while cooking dinner, folding laundry, or vacuuming.

Dancing is a fabulous way to burn calories and work on your balance and coordination. Plus, you can make it a game or contest with your kids. They need to learn about 80s rock, right? Put on some ACDC (or whatever makes you tap your feet) and get shakin’.

9. Switch up your game night

During your next family game night, swap out cards or board games for active games.

Here’s a list to jog your memory: hide and seek, kick the can, scavenger hunts, Twister, freeze dance, potato sack races, pin the tail on the donkey, musical chairs, hopscotch, jump rope, hula hoop contests, limbo… the games you once played as a kid are just as fun to play now.

Games like these can be played with people of any age, as well as indoors or outdoors. My family has a blast playing Pin the Tail on the Donkey and Freeze Frame Dance Party, and we all are sweaty and tired afterward.

10. Exercise or stretch during TV time

I know this goes beyond all tenets of “binge and chill,” but hear me out. Walk on the treadmill, use a stationary bike, stretch on the floor, use weights for upper- and full-body strengthening, or do Pilates during your next Netflix sesh.

If you watch a 30-minute show and move the whole time, that’s 30 minutes of exercise you didn’t have before! You can even limit it to when the commercials come on if that feels like a good place to start.

Keep your exercise stuff near your “binge-watching” place, and do some bodyweight exercises or even foam rolling during your show. Just a few reps of bicep curls, tricep presses, or arm raises with light hand weights will make a huge difference in your arm strength, posture, and well-being.

This is especially true for women, who are at a higher risk of osteoporosis. Incorporate weight training into your routine to keep your bones healthy and strong.

The bottom line

I hope these ideas will motivate and inspire you to get up and move a bit more throughout your day.

I know how difficult it is to maintain a good routine. It can seem overwhelming when you first start to exercise, but trying a few of these things will help.

Start small by adding in a few lunges here and there, a walking meeting once a week, or stairs a few times, and before you know it, you’ll be movin’ and groovin’ much more than you were before.


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, 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 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

How Tendons Become Stiffer and Stronger

Article featured on Science Daily

Tendons are what connect muscles to bones. They are relatively thin but have to withstand enormous forces. Tendons need a certain elasticity to absorb high loads, such as mechanical shock, without tearing. In sports involving sprinting and jumping, however, stiff tendons are an advantage because they transmit the forces that unfold in the muscles more directly to the bones. Appropriate training helps to achieve an optimal stiffening of the tendons.

Researchers from ETH Zurich and the University of Zurich, working at Balgrist University Hospital in Zurich, have now deciphered how the cells of the tendons perceive mechanical stress and how they are able to adapt the tendons to the demands of the body. Their findings have just been published in the journal Nature Biomedical Engineering.

At the core of the newly discovered mechanism is a molecular force sensor in the tendon cells consisting of an ion channel protein. This sensor detects when the collagen fibres, that make up the tendons, shift against each other lengthwise. If such a strong shear movement occurs, the sensor allows calcium ions to flow into the tendon cells. This promotes the production of certain enzymes that link the collagen fibres together. As a result, the tendons lose elasticity and become stiffer and stronger.

Gene variant overreacts

Interestingly, the ion channel protein responsible for this occurs in different genetic variants in humans. A few years ago, other scientists found that a particular variant called E756del is clustered in individuals of West African ancestry. At that time, the importance of this protein for tendon stiffness was not yet known. One-third of individuals of African descent carry this gene variant, while it is rare in other populations. This gene variant protects its carriers from severe cases of the tropical disease malaria. Scientists assume that the variant was able to prevail in this population because of this advantage.

The researchers led by Jess Snedeker, Professor of Orthopaedic Biomechanics at ETH Zurich and the University of Zurich, have now shown that mice carrying this gene variant have stiffer tendons. They believe that tendons “overshoot” in their adaptive response to exercise due to this variant.

Major performance advantage

This also has direct effects on people’s ability to jump, as the scientists showed in a study with 65 African American volunteers. Of the participants, 22 carried the E756del variant of the gene, while the remaining 43 did not. To account for various factors that influence a person’s ability to jump (including physique, training, and general fitness), the researchers compared the performance during a slow and a fast jump. Tendons play only a minor role during slow jumping manoeuvres but are particularly important during fast jumps. With their study design, the scientists could isolate the effect of the gene variant on the jumping performance.

This showed that carriers of variant E756del performed 13 percent better on average. “It’s fascinating that a gene variant, which is positively selected due to an anti-malaria effect, at the same time is associated with better athletic abilities. We certainly did not expect to find this when we started the project,” says Fabian Passini, doctoral student in Snedeker’s group and first author of the study. It may well be that this gene variant explains in part why athletes hailing from countries with a high E756del frequency excel in world-class sports competitions, including sprinting, long-jumping and basketball. To date, there has been no scientific investigation into whether this gene variant is overrepresented among elite athletes. However, such a study would be of scientific interest, Passini says.

The findings about the force sensor and the mechanism by which tendons can adapt to physical demands are also important for physiotherapy. “We now have a better understanding of how tendons work. This should also help us treat tendon injuries better in future,” Snedeker says. In the medium term, it may also be possible to develop drugs that dock onto the newly discovered tendon force sensor. These could one day help to heal tendinopathies and other connective tissue disorders.


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, 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 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

Jog On: Exercise Won’t Raise Your Odds for Arthritic Knees

Article featured on MedicineNet

Dr. Kim Huffman, an avid runner, gets a fair amount of guff from friends about the impact that her favorite exercise has on her body.

“People all the time tell me, ‘Oh, you wait until you’re 60. Your knees are going to hate you for it’,” Huffman said. “And I’m like, ‘That’s ridiculous’.”

Next time the topic comes up, Huffman is well-armed: An extensive British analysis of prior study data has found no link between a person’s amount of exercise and their risk for knee arthritis.

The research team combined the results of six clinical trials conducted at different places around the globe, creating a pool of more than 5,000 people who were followed for 5 to 12 years for signs of knee arthritis.

In each clinical trial, researchers tracked participants’ daily activities and estimated the amount of energy they expended in physical exertion.

Neither the amount of energy burned during exercise nor the amount of time spent in physical activity had anything to do with knee pain or arthritis symptoms, the researchers concluded.

“This helps dispel a myth that I’ve been trying to dispel for quite a while,” said Huffman, an associate professor at the Duke University Medical Center’s division of rheumatology.

“If you add up the amounts of activity that people do and also the duration of activity, neither of those is associated with knee arthritis,” added Huffman, who wasn’t involved in the analysis.

Dr. Bert Mandelbaum is chief medical officer of the Los Angeles Galaxy soccer club and team physician for the U.S. Soccer Men’s National Team.

He agreed the study “further corroborates the fact that levels of exercise in one’s personal life do not increase the risk, the onset or progression of osteoarthritis.”

So where did this misconception come from?

Huffman thinks it’s because people mistake exercise-related injuries for the effect that exercise itself has on your joints.

“Right now, the clear risks for knee arthritis are genetics, injuries and female sex,” Huffman said. “People who exercise more may be more likely to injure their knee. That’s where I think the myth comes from.”

In fact, exercise can help ward off knee arthritis in several ways, Huffman said:

  • Flexing and extending the knee during exercise promotes the diffusion of fluid into the joint, promoting better nutrition.
  • An elevated metabolism created by exercise helps control inflammation in the knee joint.
  • Weight loss reduces the amount of load placed on the knee.
  • Exercise strengthens the muscles surrounding the knee, stabilizing it and reducing the risk of injury.

“I don’t think we’re finding that simple overuse or using your joint is a problem. It’s more an association with injuries and perhaps in the setting of obesity or high genetic risk,” Huffman said.

Your best bet is to choose an exercise that poses the least risk of a knee injury, Huffman said.

“If you want to go snow skiing, I don’t think that’s a huge problem but you’re probably going to be more likely to injure yourself downhill skiing than, say, walking in your neighborhood or training for a marathon,” Huffman said. “It’s not soccer or football or skiing itself. It’s just the risk for injury during those activities.”

On the other hand, exercise provides benefits that go far beyond healthy joints, said Mandelbaum, co-chair of medical affairs at Cedars-Sinai Kerlan-Jobe Institute at Santa Monica, Calif. He played no role in the research review.

“Physical activity is essential to optimize both physical and mental health and plays a central role in facilitating life’s quality and quantity,” Mandelbaum said. “The list of benefits includes decreased anxiety, better mood, decreased levels of coronary disease, hypertension, diabetes and obesity, and therefore a longer life.”


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, 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 surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

6 Causes of Neck Pain

Article featured on Practical Pain Management

The human neck houses incredibly important structures—the airway, the voice box, the food-entry canal (esophagus), all the nerves in the spinal cord, and of course the muscles and bones that “keep our heads on straight.” As a result of this plethora of activity, neck pain can arise from a variety of sources.

Neck pain can imply something simple like a stiff muscle, which can often be worked out with rest, therapeutic manipulation, or exercise. But neck pain can also be a warning sign of a medical emergency, such as in the case of bacterial meningitis (which can threaten one’s life) or cervical myelopathy (which can lead to paralysis). In these situations, seeing a doctor to distinguish the significance of your particular form of neck pain is warranted. Below is an overview of six potential sources of neck pain. See also our diagnosis and treatment sections for each.

1. Muscle Strain:

A strained muscle or group of muscles is often the source of neck pain. Strains can be caused by weight (including obesity), weak abdominal muscles (your “core”), or poor posture.

New studies about “tech neck” or “tablet neck” show that those who put themselves into odd positions while holding handheld electronic devices can also cause neck strain; try to avoid placing the device in your lap, which causes you to flex your neck down to look at the screen. The weight of the head on the spine, normally about 10 to 12 pounds, can increase to 60 pounds of load on the spine when the neck is flexed 60 degrees (See Hansraj, 2014).

Muscle-based neck pain can also occur from over-extending the neck. Sometimes called “belayer’s neck,” this position can be best described as a person standing at the bottom of a cliff and assuming a constant gaze upward to shift ropes and watch out for the safety of a climber. Not only are muscles affected by this position, but the facet joints of the spine are jammed together.

Certain occupational activities, sports, hobbies, and even sleeping in an odd position can lead to musculoskeletal neck strain and pain as well. A fall or car accident can spur muscular neck pain in the form of whiplash, leading to potential long-term damage or disability.

2. Cervical Disc Herniation:

In between the vertebrate in your spine are discs that serve as a cushion to the vertebrate above and below. Sometimes, through trauma or normal age degeneration, the outer hard layer of a disc breaks, and the inner, gel-like nucleus pulposus squeezes out, irritating the nerves behind it. This action is referred to as a herniated, bulging, slipped, or ruptured disc. When discs rupture within the cervical spine—that is, the vertebral column in the neck area, the movement can produce pain. Symptoms can also include pain between the shoulder blades or pain/numbness that radiates down the arm to the hand or fingers.

3. Rheumatoid Arthritis:

For individuals with rheumatoid arthritis (RA), neck pain typically comes years after the diagnosis; over 80% of patients who have had RA for 10 years wind up experiencing cervical spine issues (See Hamilton, 2000) as the disease can lead to damage in the hands, wrists, elbows, knees, and ankles. At higher risk are male patients and those with a positive rheumatoid factor, which your rheumatologist can likely share with you.

The good news is that neck pain is rarely the first known symptom of rheumatoid arthritis. When it does present in the neck, RA usually affects the atlantoaxial joint. This particular joint pivots the head so we can look left and right, up and down. As RA loosens ligaments, erodes bone, or causes thickened tissue around joints, the spinal cord and brain stem can condense, requiring urgent medical attention. Therefore, although rare, RA retains its spot on the list of possible neck pain causes even when there is no evidence of RA in the peripheral joints (eg, hips, knees).

4. Meningitis:

One of the most dangerous sources of neck pain is bacterial meningitis (also called meningococcal meningitis), as a person can go from neck stiffness to death in a matter of hours to days. The three membranes that coat and protect the brain and spinal cord, running through the neck and back, are called meninges. The dura mater guards the outside, the arachnoid mater serves as the webbed middle layer, and the pia mater shelters the central nervous system as the inner layer of meninges.

While the meninges shield our central nervous system (CNS), there are certain bacteria, viruses, and even fungi that can inflame and destroy these layers. Two of the most dangerous bacteria that can threaten one’s life rather quickly are called Neisseria meningitidis and Streptococcus pneumoniae. The bacteria are passed through saliva and the most common symptoms include fever, headache, and stiff neck. If you experience such symptoms, it is important to seek immediate medical attention.

While the highest global incidence of meningitis outbreaks occur in Sub-Saharan Africa, Centers for Disease Control and Prevention (CDC) data show that outbreaks can also occur in communities, schools, colleges, prisons, and other populations around the US. Viral and fungal forms of meningitis also exist, but are often less severe.

5. Tumors:

Since the airway is contained in the human neck, a lifetime of inhaling a toxic substance, such as asbestos, wood, nickel, dust, or tobacco, could mean that neck pain is being caused by a tumor. At least 75% of head and neck cancers are caused by tobacco and alcohol use (See Blot, 1988). Cancers in the neck usually involve abnormal cell growth in the squamous cells, which are the moist, mucosal cells that line the mouth, nose, and throat. Less often, neck cancer originates in the salivary glands or thyroid glands.

Sometimes cancer originates in squamous cells elsewhere in the body and then spreads to a neck lymph node, creating a lump. This cancer is called metastatic squamous neck cancer with occult primary. Symptoms can include pain or a lump in the neck or throat.

Human papilloma virus (HPV) is a growing culprit in oropharyngeal cancers; according to the National Cancer Institute, HPV is the source of 26,000 new head and neck cancers each year.

6. Cervical Myelopathy:

This version of neck pain usually indicates that immediate surgery may be needed. If you notice pain or numbness in your arms or legs, frequent tripping, or sudden bladder incontinence, it may be because the spinal cord is being compressed. Known as cervical myelopathy, the condition can lead to permanent disability or paralysis if left untreated, which is why surgery is usually advised.

Degenerative cervical myelopathy, also called osteoarthritic or cervical spondylosis, occurs when any of a host of degenerative problems occur, such as herniated discs, swollen ligaments, or bone spurs. Bone spurs, also called osteophytes, can grow as a result of osteoarthritis, poor posture, or traumatic injury; changes that are more common with age. Continued degeneration or trauma can lead to cervical stenosis, which means that the space in the spinal canal has narrowed. When this narrow canal pinches the spinal cord, myelopathy, or neurologic deficits (abnormalities in body function), can occur.

Overall, diagnosing neck pain can be tricky, but with the proper medical exams and tests, your doctor can narrow down the cause of your pain to make an accurate diagnosis.


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, 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 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

11 Chronic Pain Control Techniques

Article featured on Spine-Health

While preparing for any chronic pain coping method, it is important to learn how to use focus and deep breathing techniques to relax the body. Learning to relax takes practice, especially while in pain. It is beneficial to be able to release muscle tension throughout the body and start to remove attention from the pain.

Coping techniques for chronic pain begin with controlled deep breathing, as follows:

  • Setting oneself in a relaxed, reclining position in a dark room and either closing both eyes or focusing on a point.
  • Slowing down the breathing and taking deep breaths, using the chest (and not the abdomen). If distracted, thinking of a word, such as “relax,” to help control the breathing and gain focus can be helpful. This process may be performed by repeating the syllable “re” while breathing in and “lax” while breathing out.
  • Continue with about 2 to 3 minutes of controlled breathing.

After relaxation and focus are achieved, imagery techniques can be used.

Eleven specific imagery and chronic pain control techniques that are effective for pain management include:

  1. Altered focus. This is a favorite technique for demonstrating how powerfully the mind can alter sensations in the body. Altered focus includes focusing attention on a specific non-painful part of the body (hand, foot, etc.) and altering sensation in that part of the body. For example, imagining the hand warming up. This process takes the mind away from focusing on the source of pain, such as in the back or neck.
  2. Dissociation. As the name implies, this chronic pain technique involves mentally separating the painful body part from the rest of the body, or imagining the body and mind as separate, with the chronic pain distant from one’s mind. For example, imagine the painful lower back sitting on a chair across the room and telling it to stay sitting there, far away from the mind.
  1. Sensory splitting. This technique involves dividing the painful sensation (pain, burning, pins and needles) into separate parts. For example, if the leg pain or back pain feels hot, the sensation of the heat is focused upon (and not on the hurting).
  2. Mental anesthesia. This method involves imagining an injection of numbing anesthetic (like Novocain) into the painful area. For example, imagining a numbing solution being injected into the lower back. Similarly, imagining a soothing and cooling ice pack being placed onto the painful area can help reduce the perception of pain.
  3. Mental analgesia. Building on the mental anesthesia concept, this technique involves imagining an injection of a strong pain-relieving agent, such as morphine, into the painful area. An alternative method is imagining the brain producing a massive amount of endorphins, the natural pain-relieving substance of the body, and having it flow to the painful areas.
  4. Transfer. Using the mind to produce altered sensations, such as heat, cold, or anesthetic in a non-painful hand, and then placing the hand on the painful area. This pleasant, altered sensation is then envisioned to be transferred into the painful area.
  5. Age progression/regression. Using the mind’s eye to project oneself forward or backward in time to a pain-free state or experiencing much less pain. Then instructing oneself to act “as if” this image were true.
  6. Symbolic imagery. Envisioning a symbol that represents chronic pain, such as a loud, irritating noise or a painfully bright light bulb. Gradually reducing the irritating qualities of this symbol, for example dimming the light or reducing the volume of the noise, thereby reducing the pain.
  7. Positive imagery. Focusing your attention on a pleasant place, such as the beach, or the mountains, etc. – where a carefree, safe, and relaxed state may be achieved.
  8. Counting. Silent counting is a good way to deal with painful episodes. Counting may include the number of breaths, holes in an acoustic ceiling, floor tiles, or simply conjuring up mental images and counting them.
  9. Pain movement. Moving chronic back pain from one area of your body to another, where the pain is easier to cope with. For example, mentally moving chronic back pain or neck pain into the hand, or even out of the hand into the air.

Some of these techniques are probably best learned with the help of a professional, and it usually takes practice for these methods to become effective in helping alleviate chronic pain. It is often advisable to work on pain coping strategies for about 30 minutes 3 times a week. With practice relaxation and chronic pain control can become strong and last for a long time.

After learning these techniques, chronic pain relief and relaxation can be produced with just a few deep breaths. These techniques can then be used while being engaged in any activity, working, talking, etc. With enough experience, a greater sense of control over the chronic pain and its effects on life can be felt.


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, 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 surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

What is Osteoarthritis and Everything You Need to Know

Article featured on Medical News Today

Osteoarthritis (OA) causes inflammation in the joints and the breakdown and gradual loss of joint cartilage. As the cartilage wears down, a person experiences pain and difficulty with movement.

OA is a common joint disorder. It develops in the hand, for example, in 1 in 12 people over the age of 60, according to the Arthritis Foundation.

OA is a progressive disease, which means that symptoms worsen over time.

There is no cure, but treatment can help manage pain and swelling and keep a person mobile and active.

Symptoms

OA leads to pain and stiffness in the joints.

In the early stages, a person may have no symptoms. Symptoms may occur in one or more joints, and they tend to appear gradually.

When symptoms develop, they can include:

  • pain and stiffness that worsen after not moving the joint for a while
  • swelling
  • difficulty moving the affected joint
  • warmth and tenderness in the joints
  • a loss of muscle bulk
  • a grating or crackling sound in the joint, known as crepitus

The progression of OA involves:

  • synovitis — mild inflammation of the tissues around the joints
  • damage and loss of cartilage
  • bony growths that form around the edges of joints

Effects

Cartilage is a protective substance that cushions the ends of the bones in the joints and allows the joints to move smoothly and easily. In people with OA, the smooth surface of the cartilage becomes rough and starts to wear away. As a result, the unprotected bones start to rub together, causing damage and pain. Eventually, bony lumps form on the joint. The medical names for these are bone spurs or osteophytes, and they can lend a knobbly appearance to the joint. As the bones change shape, the joints become stiffer, less mobile, and painful. Fluid may also accumulate in the joint, resulting in swelling.

While OA can develop in any joint, it commonly affects the knees, hips, hands, lower back, and neck.

The knees

OA usually occurs in both knees, unless it results from an injury or another condition.

A person with the condition may notice that:

  • There is pain when walking, especially uphill or upstairs.
  • The knees lock into position, making it harder to straighten the leg.
  • There is a soft, grating sound when they bend or flex the knee.

The hips

A person with OA in the hips may find that any movement of the hip joint, such as standing up or sitting down, can cause difficulty or discomfort.

Pain in the hips is a common feature of the condition. OA in the hips can also cause pain in the knee or in the thighs and buttocks.

A person may experience this pain while resting as well as while walking, for example.

The hands

In the hands, OA can develop in:

  • the base of the thumb
  • the top joint of the other fingers, closest to the nail
  • the middle joint of the other fingers

A person with the condition may notice:

  • pain, stiffness, and swelling in the fingers
  • bumps that develop on the finger joints
  • a slight bend sideways at the affected joints
  • fluid-filled lumps or cysts on the backs of the fingers, which may be painful
  • a bump that develops where the thumb joins the wrist, which can make it difficult to write or turn a key

For some people, the finger pain decreases and eventually goes away, though the swelling and bumps remain.

Anyone who experiences joint stiffness and swelling for more than 2 weeks should see a doctor.

Causes

Doctors do not know the exact cause of OA, but it seems to develop when the body is unable to repair joint tissue in the usual way.

It often affects older people, but it can occur at any age.

Genetic factors

Some genetic features increase the risk of developing OA. When these features are present, the condition can occur in people as young as 20 years old.

Trauma and overuse

A traumatic injury, surgery, or overuse of a joint can undermine the body’s ability to carry out routine repairs and may trigger OA, eventually leading to symptoms.

It can take several years for OA symptoms to appear after an injury.

Reasons for overuse or repeated injury include jobs and sports that involve repetitive movement.

Risk factors

A number of risk factors increase the chances of developing OA.

  • Sex: OA is more common among females than males, especially after the age of 50.
  • Age: Symptoms are more likely to appear after the age of 40, though OA can develop in younger people after an injury — especially to the knee — or as a result of another joint condition.
  • Obesity: Excess weight can put strain on weight-bearing joints, increasing the risk of damage.
  • Occupation: Jobs that involve repetitive movements in a particular joint increase the risk.
  • Genetic and hereditary factors: These can increase the risk in some people.

Other conditions

Some diseases and conditions make it more likely that a person will develop OA.

  • inflammatory arthritis, such as gout or rheumatoid arthritis
  • Paget’s disease of the bone
  • septic arthritis
  • poor alignment of the knee, hip, and ankle
  • having legs of different lengths
  • some joint and cartilage abnormalities that are present from birth

Diagnosis

A doctor will ask about symptoms and perform a physical examination.

No definitive test can diagnose OA, but tests can show whether damage has occurred and help rule out other causes.

Tests may include:

X-rays and MRI: These can reveal bone spurs around a joint or a narrowing within a joint, suggesting that cartilage is breaking down.

Joint fluid analysis: A doctor will use a sterile needle to withdraw fluid from an inflamed joint for analysis. This can rule out gout or an infection.

Blood tests: These can help rule out other conditions, such as rheumatoid arthritis.

Treatment

While no treatment can reverse the damage of OA, some can help relieve symptoms and maintain mobility in the affected joints.

Interventions include exercise, manual therapy, lifestyle modification, and medication.

Medication

Medication can help reduce pain.

  • Acetaminophen: This can relieve pain in people with mild to moderate symptoms. Follow the doctor’s instructions, as overuse can lead to side effects and cause interactions with other medications.
  • Nonsteroidal anti-inflammatory drugs: If acetaminophen does not help, the doctor may recommend a stronger pain reliever.
  • Capsaicin cream: This is a topical medication that contains the active compound in chilies. It creates a sensation of heat that can reduce levels of substance P, a chemical that acts as a pain messenger. Pain relief can take 2 weeks to a month to fully take effect. Do not use the cream on broken or inflamed skin, and avoid touching the eyes, face, and genitals after using it.
  • Intra-articular cortisone injections: Corticosteroid injections in the joint can help manage severe pain, swelling, and inflammation. These are effective, but frequent use can lead to adverse effects, including joint damage and a higher risk of osteoporosis. Duloxetine (Cymbalta) is an oral drug that can help treat chronic musculoskeletal pain.

Physical therapy

Various types of physical therapy may help, including:

  • Transcutaneous electrical nerve stimulation (TENS): A TENS unit attaches to the skin with electrodes. Electrical currents then pass from the unit through the skin and overwhelm the nervous system, reducing its ability to transmit pain signals.
  • Thermotherapy: Heat and cold may help reduce pain and stiffness in the joints. A person could try wrapping a hot water bottle or an ice pack in a towel and placing it on the affected joint.
  • Manual therapy: This involves a physical therapist using hands-on techniques to help keep the joints flexible and supple.

Assistive devices

Various tools can provide physical support for a person with OA.

  • Special footwear or insoles can help, if OA affects the knees, hips, or feet, by distributing body weight more evenly. Some shock-absorbing insoles can also reduce the pressure on the joints.
  • A stick or cane can help take the weight off of the affected joints and may reduce the risk of a fall. A person should use it on side of the body opposite to the areas with OA.
  • Splints, leg braces, and supportive dressings can help with resting a painful joint. A splint is a piece of rigid material that provides joint or bone support.

Do not use a splint all the time, however, as the muscles can weaken without use.

Surgery

Some people may need surgery if OA severely affects the hips, knees, joints, or the base of the thumbs.

A doctor will usually only recommend surgery if other therapies have not helped or if there is severe damage in a joint.

Some helpful procedures include:

Arthroplasty

This involves a surgeon removing the damaged areas and inserting an artificial joint, made of metal and plastic. Some refer to this procedure as a total joint replacement.

The joints that most often require replacing are the hip and knee joints, but implants can also replace the joints in the shoulder, finger, ankle, and elbow.

Most people can use their new joint actively and painlessly. However, there is a small risk of infection and bleeding. An artificial joint may also come loose or wear down and eventually need replacing.

Arthrodesis

This involves a surgeon realigning, stabilizing, or surgically fixing the joint to encourage the bones to fuse. Increased stability can reduce pain.

A person with a fused ankle joint will be able to put their weight on it painlessly, but they will not be able to flex it.

Osteotomy

This involves a surgeon removing a small section of bone, either above or below the knee joint. It can realign the leg so that the person’s weight no longer bears down as heavily on the damaged part of the joint.

This can help relieve symptoms, but the person may need knee replacement surgery later on.

Complications

Septic arthritis is joint inflammation caused by bacteria. Joint replacement surgery slightly increases the risk of this infection.

This is a medical emergency, and hospitalization is necessary. Treatment involves antibiotic medication and drainage of the infected fluid from the joint.

To discover more evidence-based information and resources for arthritis, visit our dedicated hub.

Lifestyle tips

A range of strategies can help ease the symptoms of OA. Ask the doctor for advice about suitable lifestyle adjustments. They may recommend:

Exercise and weight control:

Exercise is crucial for:

  • maintaining mobility and range of movement
  • improving strength and muscle tone
  • preventing weight gain
  • building up muscles
  • reducing stress
  • lowering the risk of other conditions, such as cardiovascular disease

Current guidelines recommend that everyone should do at least 150 minutes of moderate-intensity exercise each week.

A doctor or physical therapist can help develop an exercise program, and it is important to follow their instructions carefully to prevent further damage.

Choose activities that will not put additional strain on the joints. Swimming and other types of water-based exercise are a good way to keep fit without putting additional pressure on the joints.

Learn more here about suitable exercises for arthritis of the knee.

Assistive devices and adjustments

A loss of mobility due to OA can lead to further problems, such as:

  • an increased risk of falls
  • difficulty carrying out daily tasks
  • stress
  • isolation and depression
  • difficulty working

A physical or occupational therapist can help with these issues. They may recommend:

  • Assistive devices: Using a walker or cane can help prevent falls.
  • Adjustments to furniture and home fittings: Higher chairs and devices such as levers that make it easier to turn faucet knobs, for example, can help.
  • Talking to an employer: It may be possible to make adjustments to the workplace or arrange for more flexible hours.

Supplements

Some research has suggested that people with low vitamin D levels have a higher risk of OA. Also, in people with a low vitamin C intake, the disease may progress more rapidly.

Low levels of vitamin K and selenium may also contribute, but confirming these findings will require further research.

Some people use supplements for OA, including:

  • omega-3 fatty acids
  • calcium
  • vitamin D

The American College of Rheumatology note that there is not enough evidence to support the safety and effectiveness of these supplements for OA. They recommend asking a doctor before using them.

Outlook

OA is a common disease that causes joints to deteriorate, leading to pain and stiffness. It tends to appear during middle age or later.

There is currently no cure, but researchers are looking for ways to slow or reverse the damage. Lifestyle remedies and pain relief medications can help manage 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, 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 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 Sports Injuries and How to Treat Them

Article featured on Arkansas Surgical Hospital

Most sports injuries result from either overuse of a joint or damaging a joint through tearing or spraining ligaments or muscles.  Some of the most common sports injuries include torn ACLs, shoulder dislocation, torn rotator cuffs, and sprained ankles.  During the late summer months, emergency departments and orthopedic specialists see a sharp uptick in these injuries.  Sports such as baseball, basketball, volleyball, and tennis contribute to the increase in sports injuries.

Sprains

Sprains or strains are the most common sports injury, with ankle sprains affecting 25,000 people every day.  Any sports activity that requires running, lunging, or shifting on your feet can lead to an ankle sprain, which is the stretching or tearing of ankle ligaments.  A strain is damage to the tendons or muscles.  Both cause swelling, pain, and the need to stop using the ankle for a while.

To minimize your risk of ankle sprains, make sure you stretch and warm up properly before any sports activities.  Stretching helps warm up the ligaments and muscles and makes them more flexible.  More flexibility means less chance of overextending the ligaments and causing damage.

Torn ACL

Knee injuries can be devastating to casual exercisers as well as athletes.  The ACL (anterior cruciate ligament) in the knee is one of the major ligaments controlling joint movement and preventing overextension of the knee.  The ACL connects the upper and lower leg bones.  Most torn ACLs are the result of sudden stopping and starting movements or shifts in direction.  They are common in basketball and other sports that may cause the individual to shift balance quickly.  Jumping and landing, as in volleyball, can also cause a torn ACL.  If you are exercising or participating in a sport and hear or feel a sudden “pop” in your knee, you may have torn your ACL.  A torn ACL will cause severe pain, the inability to put weight on your leg, and swelling.

As with any potential sports injury, the first step in prevention is proper preparation.  Stretching and warming up will help prepare the ligament for exercise.  Stretching after workouts will also help keep the joint from tightening up and becoming injured.

Exercising correctly is also crucial.  Practice landing and jumping properly.  Your knees should be straight for jumping and bend when landing.  Try not to twist your knees when you’re jumping or coming back down, which increases stress on the ACL.  Changing directions should also be practiced so you can do it without twisting the knees.

Shoulder Dislocation

A dislocated shoulder has a wide range of symptoms, including deformity of the joints, severe pain, swelling and bruising, instability or locking of the joint.  There may also be weakness, burning, or numbness in the neck or arm.  Some people may experience shoulder spasms that increase the pain.  Unfortunately, there is a 7 in 10 chance of a repeat shoulder dislocation after the first one.  For this reason, it’s imperative to learn ways to prevent it in the first place and minimize the chance of recurrence.

For tennis players and others who rely on their shoulder joint, warm-up and stretching are a good idea, but they should also take the time to strengthen the shoulder joint, so it’s less likely to become dislocated.  Exercises can be as simple as pushing out against a wall with your arm; elbow flexed as though shaking hands with someone.  Repeat this up to 20 times, holding for 5 seconds each time.  Then push the arm and shoulder inward, pressing the bent hand into the opposite palm, repeating 20 times for 5 seconds each time.  Resistance band exercises can also strengthen the shoulder joint, as can working with lightweight dumbbells.

Many shoulder dislocations are the result of falling and catching yourself improperly.  If you do fall, resist the urge to catch yourself with your hands, as this frequently leads to a shoulder dislocation or broken arm bone.  Keep your arms bent close to your body, spinning so that you land on your buttocks or side.  Wearing protective gear on your shoulders can also help prevent repeat injuries.

Torn Rotator Cuff

Fraying or the tearing of rotator tendons in the shoulder is known as a torn rotator cuff.  While physically active people are most susceptible to a torn rotator cuff, you can also sustain a torn rotator cuff even if you are sedentary.  The pain of a torn rotator cuff may be sudden and severe or begin as a nagging pain when using the shoulder for routine activities such as shaking hands, lifting things, putting on clothing, or reaching behind the body.  Severe pain at night due to swelling may interfere with sleep.

Exercise focusing on strengthening the small cluster of muscles in the rotator cuff.  Combine activities that strengthen the entire shoulder area with some exercises specifically for the rotator cuff.  Lower resistance with multiple repetitions is best for strengthening the area.  Keeping the movements small and controlled will also help.

The Takeaway

Increased activity and participation in sports are good for your health, and changes in the weather makes it more enjoyable.  To make sure you can continue to enjoy your activities, the crucial elements are proper warm-up, exercises to strengthen your joints, and knowing how to move correctly to minimize the possibility of injury.  Working on balance and stability is also helpful.  Yoga, tai-chi, and other activities that focus on slow stretching and enhanced, safe movement can help reduce injuries.  Knowing your limits is also essential.  If you haven’t played basketball for a few years, a rigorous game the first time out isn’t a good idea.  You need to relearn how to move safely and make sure your muscles and ligaments are properly toned and warmed up every time you play.


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, 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 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