Use Heat And Cold To Ease Arthritic Joints

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Article featured on Summit Ortho

When arthritic joints become stiff or painful, we explain how and when to use the application of heat and cold for arthritis for simple, effective relief.

Arthritis is the number one cause of disability in our country. More than 50 million Americans are affected by this disease. This number represents one out of every five adults and approximately 300,000 children. People of all ages and races are vulnerable to this joint-disabling condition. It is most common among women, and our chance of developing arthritis increases as we age.

Because there is currently no cure for arthritis, many people are under the impression that there is nothing they can do to manage their symptoms. In fact, medicine offers many helpful treatments for arthritis. Some therapies help with pain, and others improve the function of affected joints. In some cases, early treatments can actually slow the progress of the disease. Below we demonstrate how best to use heat and cold for arthritis.

One simple, inexpensive, and effective way for patients to treat painful joints at home is the application of heat or cold.

The trick is to know when to reach for a heating pad and when to use a towel-wrapped bag of ice or frozen peas to ease arthritic pain. We explain how temperature works to soothe a joint, and we distinguish between the type of pain that responds to heat versus the type of pain that responds to cold therapy.

Use heat to treat chronic stiffness in arthritic joints.

Heat encourages blood vessels near the surface of the skin to expand, increasing blood flow and relaxing muscles. When you wake up with sore joints, or if you feel stiff after a period of inactivity, a heating pad or a hot shower or bath will stimulate blood flow to your joints and help to make them feel more limber. A heat treatment is also a great way to prepare arthritic joints for exercise or activity.

Use cold to treat the acute pain caused by inflammation and swelling.

Pain following activity or a period of exercise is the result of soft tissue injury; broken capillaries leak blood and serum into adjacent tissues and cause localized swelling and inflammation. When a long walk or an afternoon in the garden leaves your joints feeling thick and painful, use cold. Cold applications cause the blood vessels to constrict, preventing further leakage and additional swelling, and relieving pain by numbing the sore joint. Use a bag of ice, a bag of frozen peas, or a gel-filled cold pack wrapped in a towel to protect your skin. Apply cold for 10 to 20 minutes. Remove for at least 20 to 40 minutes, and then repeat if necessary.

Generally, heat applications work best early in the day.

Use this as a jump-start for stiff joints. Icing is used at the end of the day to minimize any inflammation sparked by your day’s activities. If you have any questions about hot and cold treatments, talk with your doctor. At Summit, our teams of physicians and healthcare professionals can manage symptoms through a variety of conservative treatments designed to restore mobility, reduce pain, and protect the lifestyle you love.

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

Pulled Back Muscle and Lower Back Strain

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Article featured on Spine-health

Most episodes of low back pain are caused by damage to the soft tissues supporting the lower spine, including muscles, tendons, and ligaments.

The lower spine, also called the lumbar spine, depends on these soft tissues to help hold the body upright and support weight from the upper body. If put under too much stress, the low back muscles| or soft tissues can become injured and painful.

While a pulled back muscle or strain may seem like a minor injury, the resulting pain and muscle spasms can be surprisingly severe.

Types of Lower Back Strain

There are two common types of soft tissue injuries in the low back:

  • Muscle strain occurs when fibers in a muscle begin to tear from being overstretched or overused (commonly called a pulled muscle).
  • Lumbar sprain occurs when ligaments are overstretched or torn. Ligaments are tough, fibrous tissues that connect bones together.

A specific diagnosis of ligament sprain or muscle strain is usually not needed, as both have almost identical symptoms and receive the same treatment. This article refers mainly to lower back muscle strains, but applies to sprains or other soft tissues injuries as well.

Inflammation and Muscle Spasm

When soft tissues in the low back are stretched or torn, the surrounding area will typically become inflamed.

Inflammation, or local swelling, is part of the body’s natural response to injury, in which blood is rushed to an injured tissue in order to restore it. Inflamed muscles may spasm, feel tender to the touch, or cramp , and contract tightly, causing intense pain.

The Course of Lower Back Muscle Strain

The hip, pelvis, buttock, and hamstring muscles assist low back muscles in supporting the lumbar spine. When these muscles are injured, pain or tightness may be felt across the low back and into the hips or buttocks.

Symptoms are typically limited in duration and follow a pattern:

  • Pain is most intense for the initial few hours and days. It is normal to experience increased pain with certain movements or positions, such as bending forward, backward, or standing upright.
  • Ongoing moderate pain and stiffness is usually felt for 1 to 2 weeks while muscles heal. Pain when holding certain movements (such as anything that jars the spine) or positions (such as standing for a long period), stiffness, and local tenderness are typical.

Compared to many other kinds of back injuries, a pulled muscle is usually straightforward to diagnose and easy to treat, and symptoms usually resolve within 4 to 6 weeks. Some severe muscle injuries, such as a complete muscle tear, can take months to heal.

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 to Deal with Severe Shoulder Pain

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Article featured on HealthPartners

A diagnosis of osteoarthritis can be tough. But golfing, swimming and tennis don’t have to be over. Neither do activities like playing catch with the grandkids and working out.

Some shoulder pain can be relieved with medicine, exercise, physical therapy, ice and heat. But if your pain still won’t go away, it may be time to consider shoulder replacement surgery.

When you move your shoulder, your bone, muscles, tendons and cartilage have to work together. They’re part of what makes lifting, reaching and flexing possible. But over time, the cartilage that cushions the bone in your shoulder joint can break down.

If you don’t have much of this cushioning left, surgery may be a good option for you. Surgery can also help if your pain is unbearable and won’t go away with other options.

Surgery replaces the damaged part of your upper arm bone, which can help with cartilage issues. Afterward, your shoulder won’t move as far as it did before. But it should feel better and have less pain.

Orthopedic centers have many options to relieve shoulder pain. Total joint replacement surgery is one of those options.

So when shoulder pain becomes unbearable, don’t shrug it off.

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 Are the Most Common Cycling Injuries and How Can They Be Prevented?

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Article featured on UR Medicine

Knee Pain

The knee is the most common site for overuse injuries in cycling. Patellofemoral syndrome (cyclist’s knee), patella and quandriceps tendinitis, medial plica syndrome, and iliotibial band friction syndrome are a few of the more common knee overuse injuries. The first four injuries mentioned involve pain around the kneecap, while the last condition results in outer knee pain. Shoe implants, wedges beneath the shoes, and cleat positions may help prevent some overuse injuries.

Head Injuries

One of the most common injuries suffered by cyclists is a head injury, which can be anything from a cut on the cheek to traumatic brain injury. Wearing a helmet may reduce the risk for head injury by 85 percent. The majority of states have no laws governing the use of helmets while riding a bicycle, but helmets are readily available for purchase and typically low in cost.

Neck/Back Pain

Cyclists most likely experience pain in the neck when they stay in one riding position for too long. An easy way to avoid this pain is by doing shoulder shrugs and neck stretches that help relieve neck tension. Improper form also leads to injuries. If the handlebars are too low, cyclists may have to round their backs, thus putting strain on the neck and back. Tight hamstrings and/or hip flexor muscles can also cause cyclists to round or arch the back, which causes the neck to hyperextend. Stretching these muscles on a regular basis will create flexibility and make it easier to maintain proper form. Changing the grip on the handlebars takes the stress off of over-used muscles and redistributes pressure to different nerves.

Wrist/Forearm Pain or Numbness

Cyclists should ride with their elbows slightly bent (never with their arms locked or straight). When they hit bumps in the road, bent elbows will act as shock absorbers. This is also where changing hand positions will help reduce pain or numbness. Two common wrist overuse injuries, Cyclist’s Palsy and Carpal Tunnel Syndrome, can be prevented by alternating the pressure from the inside to the outsides of the palms and making sure wrists do not drop below the handlebars. In addition, padded gloves and stretching the hands and wrists before riding will help.

Urogenital Problems

One common complaint from male riders who spend a lot of time riding is pudendal neuropathy, a numbness or pain in the genital or rectal area. It is typically caused by compression of the blood supply to the genital region. A wider seat, one with padding, a seat with part of the seat removed, changing the tilt of the seat, or using padded cycling shorts will all help relieve pressure.

Foot Numbness and Tingling

Foot numbness and tingling are common complaints, and shoes that are too tight or narrow are often the cause. In addition, foot numbness can be due to exertional compartment syndrome. This arises from increased pressure in the lower leg and resulting compression of nerves. The diagnosis is made by pressure measurements and is treated with surgical release.

When Should I Seek Care From a Physician?

Any injury that is accompanied by bleeding, severe pain, loss of sensation, or increased weakness should be seen by a physician. Other pain due to overuse or mild injuries can be treated by rest and taking pain relievers such as ibuprofen or acetaminophen. Swelling and pain can also be treated with alternating ice and heat therapy.

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

7 Lower Back Stretches to Reduce Pain and Build Strength

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Article featured on Healthline

Lower back pain is a fairly common health concern, as so many things can cause it.

In some cases, it might be a symptom of an underlying condition, like kidney stones or acute pancreatitis. Other times, it’s simply a side effect of a sedentary lifestyle or repetitive motions.

While stretching isn’t a remedy for all lower back pain, in many instances, it can provide relief. If you’ve been living with some mild discomfort or stiffness, these seven stretches may help reduce the pain and strengthen the muscles in your lower back.

First, a few quick tips

Stretch your lower back with safety and care. Be especially gentle and cautious if you have any type of injury or health concern. It’s best to talk with your doctor first before starting any new types of exercise.

You can do these stretches once or twice a day. But if the pain seems to get worse, or you’re feeling very sore, take a day off from stretching.

Be mindful of your body’s limits and don’t push your body to do too much. Listen to your body and do what feels best for you in each moment.

As you go through these stretches, take your time and pay close attention to your breathing. Use your breath as a guide to make sure you don’t strain or overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretch.

1. Child’s Pose

This traditional yoga pose gently stretches your gluteus maximus, thigh muscles, and spinal extensors. It helps relieve pain and tension all along your spine, neck, and shoulders.

Its relaxing effect on your body also helps loosen up tight lower back muscles, promoting flexibility and blood circulation along the spine.

To do Child’s Pose, follow these steps:

  1. With your hands and knees on the ground, sink back through your hips to rest them on your heels.
  2. Hinge at your hips as you fold forward, walking your hands out in front of you.
  3. Rest your belly on your thighs.
  4. Extend your arms in front of or alongside your body with your palms facing up.
  5. Focus on breathing deeply and relaxing any areas of tension or tightness.
  6. Hold this pose for up to 1 minute.

You can do this pose several times during your stretching routine. Feel free to do it between each of the other stretches you do.

Modifications

If you feel like you need some extra support, you can place a rolled-up towel on top of or underneath your thighs.

If it’s more comfortable, widen your knees and rest your forehead on a cushion.

2. Knee-to-chest stretch

This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.

To do a knee-to-chest stretch, follow these steps:

  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Keep your left knee bent or extend it straight out along the floor.
  3. Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
  4. Lengthen your spine all the way down to your tailbone, and avoid lifting your hips.
  5. Breathe deeply, releasing any tension.
  6. Hold this pose for 30 seconds to 1 minute.
  7. Repeat with the other leg.

Modifications

Place a cushion under your head for extra padding. You can also wrap a towel around your leg if it’s hard for your arms to reach.

To deepen the stretch, tuck your chin into your chest and lift your head up toward your knee.

3. Piriformis stretch

This stretch works your piriformis muscle, which is found deep in your buttocks. Stretching this muscle may help relieve pain and tightness in your buttocks and lower back.

To do a piriformis stretch, follow these steps:

  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Place your right ankle at the base of your left thigh.
  3. Then, place your hands behind your left thigh and pull up toward your chest until you feel a stretch.
  4. Hold this position for 30 seconds to 1 minute.
  5. Then do the opposite side.

Modifications

To make the stretch more comfortable, keep your bottom foot planted on the floor. Rest your head on a cushion for support.

4. Seated spinal twist

This classic twist stretches your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.

To do a seated spinal twist, follow these steps:

  1. Sit on the floor with both legs extended out in front.
  2. Bend your left knee and place your foot to the outside of your right thigh.
  3. Place your right arm on the outside of your left thigh.
  4. Place your left hand behind you for support.
  5. Starting at the base of your spine, twist to the left side.
  6. Hold this pose for up to 1 minute.
  7. Repeat on the other side.

Modifications

To make this pose more comfortable, keep both legs straight.

For an extra stretch, add in neck rotations during this pose by inhaling to look forward and exhaling to turn your gaze backward. Do 5 to 10 on each side

5. Pelvic tilt

Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back. They also have a beneficial effect on your glutes and hamstrings.

To do a pelvic tilt, follow these steps:

  1. Lie on your back with both knees bent and feet flat on the floor.
  2. Engage your abdominal muscles as you flatten your back against the floor.
  3. Breathe normally, holding this position for up to 10 seconds.
  4. Release and take a few deep breaths to relax.
  5. Do 1 to 3 sets of 3 to 5 repetitions.

6. Cat-Cow

Cat-Cow is a great way to wake up your spine while also stretching your shoulders, neck, and chest.

To do Cat-Cow, follow these steps:

  1. Come onto all fours in a tabletop position (hands and knees on the ground).
  2. Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.
  3. Exhale, tucking your chin into your chest and arching your spine toward the ceiling.
  4. Continue this pattern of movement, moving with each breath.
  5. Do this for 1 to 2 minutes.

Modifications

If you have wrist concerns, place your hands slightly forward instead of directly under your shoulders. If you have any knee concerns, place a cushion under them for padding and support.

For deeper holds, simply remain in each position for 5 to 20 seconds at a time instead of moving with each breath.

7. Sphinx stretch

The sphinx stretch is a gentle backbend that allows you to be both active and relaxed. This baby backbend stretches and strengthens your spine, buttocks, and chest.

To do the sphinx stretch, follow these steps:

  1. Lie on your stomach with your elbows underneath your shoulders and your hands extended in front, palms facing down.
  2. Set your feet slightly apart. It’s OK for your big toes to touch.
  3. Gently engage your lower back, buttocks, and thighs as you lift your head and chest.
  4. Stay strong in your lower back and abdominals, breathing deeply.
  5. Press your pelvis into the floor.
  6. Gaze straight ahead or gently close your eyes.
  7. Hold this pose for 30 seconds to 1 minute.

The bottom line

You use your lower back for a lot of things, from walking and running to simply getting out of bed in the morning. Regular stretching is a great way to create and keep flexibility, relieve tension, and help build strength.

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

Quick Fixes for Aching Elbows

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Article featured on Harvard Health Publishing

The elbow is a funny joint. It is home to your funny bone—your ulnar nerve—which hurts if it’s hit a certain way. And the elbow is often overlooked as an important joint to help us maintain our independence. Many older adults may not think much about the elbow, because it’s not a weight-bearing joint and because it doesn’t often develop arthritis or require joint replacement in the older adult population. But elbow pain can keep you from getting dressed, cooking dinner, and anything else that requires the use of your arm. Taking care of this joint helps ensure that you can care for yourself.

Causes of elbow pain

The elbow is made up of bones, muscles, ligaments (which connect bones), and tendons (which connect muscles to bone). The most common cause of elbow pain is inflammation of one or both of the elbow’s two tendons. This is called tendinitis, and it is often the result of overuse. “Repetitive movements from everyday work, household chores, golf, or tennis can affect the muscles above and below the elbow and cause tendinitis,” says Norby. Tendinitis pain travels from the elbow to the upper arm or to the lower arm.

Other causes of elbow pain are fractures from falling onto an outstretched arm; arthritis; sprains, which stretch or tear elbow ligaments; and bursitis, inflammation of the fluid-filled joint cushions called bursae.

Diagnosis and fixes

If you are unable to make your arm completely straight after an injury, Contact your doctor to check for a possible fracture. You’ll likely undergo an x-ray.

If your elbow is just sore, you should consider these fixes before contacting your doctor for help.

  • Rest. Stop overuse of the muscle group you suspect is behind your elbow pain. For example, if you have a hobby or project that requires repetitive wrist flexing or extending, you may be overusing the muscles and tendons of the forearm that connect to the elbow.
  • Heat therapy. Heat can bring blood flow and nutrients to the elbow, which can encourage healing. Protect your skin with a thin cloth, then place a heating pad or hot pack around your elbow.
  • Stretching. Stretching out the muscles of the forearm can offer some relief. Simply straighten your elbow out with the palm of your hand facing the floor, and gently pull your fingers toward the underside of your wrist. You should feel a stretch along the back of your forearm. Hold it for 30 seconds. Then flip your forearm over, with your palm facing the ceiling, and push your fingers toward the floor. Hold for 30 seconds.
  • Bracing. Constantly wearing a brace keeps the muscles still, allowing them time to heal. You can buy various arm braces at most drugstores. Look for one that immobilizes the muscles that may be causing your pain, such as a wrist or forearm brace if you often flex your wrist.

Prevention

Once your elbow has healed, talk to your doctor about physical therapy to strengthen the muscles surrounding the joint. You’ll likely perform exercises such as biceps curls that focus on the muscles in your upper arm. Strengthen your muscles every other day, so they have time to repair and replenish energy stores. You can stretch them daily.

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

When Is the Right Time for Joint Replacement?

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Article featured on Summit Orthopedics

Hip or knee arthritis is a long-term, chronic condition that tends to get worse over time. While there are many things you can do to protect your arthritic joint and ways to make getting through a flare-up easier, the broken-down cartilage in the joint will provide less protection, making the pain, stiffness, and inflammation worse. But when is the right time for joint replacement? How do you know when it’s time to talk with your doctor? We spoke with a hip and knee replacement specialist Kevin Lindgren, M.D., to find out.

Did I wait too long for joint replacement?

“I hear patients say all the time in my practice, ‘Did I wait too long?’ or ‘I wish I hadn’t waited so long’ for joint replacement,” Dr. Lindgren said. “I tell them, ‘You didn’t wait too long. You waited the right amount of time for you.’”

The fact is, joint replacement is major surgery. It’s understandable that patients may choose to wait. When a patient finally feels comfortable pursuing surgery, they can still reap life-changing effects. “It’s a big surgery, but it’s life-changing,” Dr. Lindgren said. “The process around joint deterioration takes years, which means it has already changed the person’s life — it affects decisions about what to do and what activities to avoid. The fix for severe arthritis can be equally great. There is a significant improvement in quality of life.”

Some patients worry that they have further damaged their joint by waiting too long for joint replacement surgery, but Dr. Lindgren is quick to reassure them. “You didn’t do anything to your joint by waiting that can’t be fixed,” he said.

Am I too old — or too young — for joint replacement? When is the right time?

In a word, no. “I’ve performed joint replacements on teenagers, and I’ve performed joint replacements on people in their 90s,” Dr. Lindgren said. “There tends to be an average age for joint replacement, but there’s no perfect age or time.”

Younger people seeking joint replacement are often very active and athletic. “They would rather have joint replacement surgery now, so they can use the joint earlier and reap the benefits for longer,” Dr. Lindgren said.

On the other hand, older adults may say, “I’ve made it this far — perhaps I should just continue to deal with it.” Dr. Lindgren encourages people dealing with arthritis pain — no matter how old they are — to talk with a joint replacement specialist. “You don’t need to suffer just because you’re older,” he said.

When to seek treatment for your arthritis

Arthritis doesn’t have to spell the end of an active life. If you are experiencing worrisome symptoms or persistent pain, contact your doctor to get started. We work with you to confirm a diagnosis and develop an appropriate conservative treatment plan. If nonsurgical treatments fail to support your lifestyle goals, fellowship-trained orthopedic surgeons will consult with you and discuss appropriate surgical 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, 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

9 Best Exercises for Rheumatoid Arthritis Pain

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Article featured on MedicalNewsToday

For people with rheumatoid arthritis (RA), exercise can be hugely beneficial for relieving pain and joint stiffness.

People with RA who exercise may find that they have less pain than those who do not. Exercise can reduce painful symptoms, improve joint function and flexibility, increase range of motion, and boost mood.

It is best to seek medical advice before starting any exercise program and work with a doctor and a physical therapist to develop a tailored exercise plan.

Treatment for Rheumatoid Arthritis

Explore our comprehensive information on FDA-approved medications for rheumatoid arthritis. Learn about side effects, dosage, interactions, and more.

Best exercises for RA pain

The following types of exercise may help relieve the pain, joint stiffness, and other symptoms that RA can cause:

  1. Stretching

Stretching can help improve flexibility, reduce stiffness, and increase range of motion. Stretching daily is important for relieving RA symptoms.

The ideal stretching routine will be different for each person and depend on which joints are affected and what symptoms occur. However, stretches often involve slowly and gently moving the joints of the knees, hands, and elbows.

A typical stretching routine may consist of:

  • warming up by walking in place or pumping the arms while sitting or standing for 3–5 minutes.
  • holding each stretch for 20–30 seconds before releasing it.
  • repeating each stretch 2–3 times. Using a yoga strap may help people maintain proper form while stretching. If someone does not have a yoga strap, they could use an alternative such as a dog leash.

Some people may find it beneficial to work with a physical therapist who understands RA to learn the correct way to perform the stretches that meet their personal needs.

  1. Walking

Walking is a low-impact form of exercise that can help with aerobic conditioning, heart and joint health, and mood.

It is essential to wear proper shoes and stay hydrated, even if the walking is not strenuous. It is often sensible to walk slowly initially and then increase the pace when possible.

A person may want to start a walking routine on flat, even surfaces before progressing to uphill, downhill, or uneven surfaces.

  1. Flowing movements, such as tai chi and yoga

Both tai chi and yoga combine deep breathing, flowing movements, gentle poses, and meditation. They increase flexibility, balance, and range of motion while also reducing stress.

A 2013 study of participants with RA who had done group tai chi suggested that tai chi could reduce anxiety and depression while increasing self-motivation and self-esteem.

The participants did tai chi twice a week for 12 weeks.

A 2013 study of women with RA who did Iyengar yoga suggests that this exercise had mood, fatigue, and pain disability benefits. The participants did yoga twice a week for six weeks.

It is possible to find free online videos or apps like Gaia for tai chi or yoga workouts, including some yoga workouts specifically for people with RA. A person should always talk to their doctor before starting a yoga or tai chi practice.

  1. Pilates

Pilates is a low-impact activity that can increase flexibility for enhanced joint health.

It can be helpful to do Pilates poses that activate the core muscles and emphasize movements that help with stability. Pilates can be good for overall movement patterns, similar to tai chi and yoga.

People new to Pilates should begin slowly and seek guidance from a certified trainer if possible.

  1. Water exercises

Water helps support body weight by minimizing gravity, which means that water exercises do not impact heavily on the joints.

Swimming, water aerobics, and other gentle water exercises can increase flexibility, range of motion, strength, and aerobic conditioning. They can also reduce joint stress and stiffness.

More studies on the benefits of water exercises on RA are needed.

  1. Cycling

As RA increases the risk of cardiovascular disease, it is vital to keep the heart as healthy as possible. Cycling can help improve cardiovascular function.

Riding a stationary bike can be a safe way to get the joints moving and improve cardiovascular fitness. A benefit of a stationary bike is that a person can be supervised while riding. A person can also ride their bike outdoors to get fresh air.

In addition to improving aerobic conditioning, cycling can reduce stiffness, increase range of motion and leg strength, and build endurance.

  1. Strength training

Strengthening the muscles around the affected joints can help increase strength while reducing pain and other RA symptoms.

Using a resistance band is a way to challenge the body and build muscle over time. A physical therapist who works with people with RA should be able to offer guidance on suitable exercises.

  1. Hand exercises

RA can sometimes lead to limited use of the hands. A person with RA may lose their grip strength or find that they are dropping things.

Bending the wrists up and down, slowly curling the fingers, spreading the fingers wide on a table, and squeezing a stress ball can all help increase strength and flexibility in the hands.

  1. Gardening

Light gardening can be a beneficial exercise for a person with RA.

People should be gentle with their body, work slowly, and avoid overstraining the muscles and joints.

A person can avoid overstraining by avoiding bending and twisting in ways that can aggravate the lower back. A gardener should make sure to properly hinge at the hips when working in the garden.

Tips for exercising with RA

The tips below may improve safety and comfort when exercising with RA:

Be consistent

People need to exercise consistently to achieve meaningful results. It is important to keep at it and practice regularly. A person with RA will benefit from consistent and lifelong aerobic and muscle strengthening exercises. Some days may be less comfortable than others, but it is possible to adjust the intensity accordingly.

Accessorize for comfort and protection

The following methods can help people exercise more comfortably with less risk of injury and falls:

  • choosing proper shoes that provide the right protection and balance
  • using a slip-resistant yoga mat
  • wearing comfortable clothes that wick sweat away quickly

Seek variety

RA symptoms can vary daily, and they tend to come in waves. People often experience flares and periods of remission.

Doing a variety of exercises and mixing up the daily routine can help people avoid overworking one set of muscles or particular joints.

For example, a person doing morning stretches each day may choose to add strength training twice a week, a water workout once a week, and yoga or tai chi twice a week, symptoms permitting.

This variety should prevent any overuse injuries, which can aggravate symptoms and counter the benefits of the exercise.

Adjust exercises according to symptoms

People can reduce the intensity of an exercise on days when symptoms are more severe. For example, they could place a resistance band around the forearms instead of holding it in the hands.

Alternatively, they can try a different type of exercise or exercise for a shorter time.

On days when cycling or swimming seems too much, switching this type of activity to a leisurely stroll or some stretching will still be beneficial.

Listen to the body

It is important for people with RA to remain as physically active as possible. However, it is equally crucial to avoid discomfort or injuries.

It is vital to choose the right pace and listen to the body. If exercise causes discomfort or a flare, it is best to reduce the session. For example, do 10 minutes instead of 30. People should also take time off when necessary.

Pay attention to small things

Most exercises focus on large muscle groups. It is essential to make time for smaller parts of the body, such as the hands and fingers. It is also important to do small exercises with the toes and feet. Exercises that help with balance, such as yoga, are important also.

Creating a daily routine for these exercises can help.

Work with a physical therapist

Working with a physical therapist who specializes in RA can be helpful in developing a safe and appropriate exercise routine. This collaboration can be particularly beneficial for people with a new RA diagnosis or those who are experiencing a severe flare.

Exercises to avoid

People with RA should avoid strenuous exercise or any exercises that cause pain. These may include high-impact exercises that put excessive strain on the joints.

However, there are no specific exercises that everyone with RA should avoid. Each person is different, and an activity that causes pain for one person may not have the same effect on another person.

What is suitable for someone will depend on their situation and health condition. However, everyone is likely to benefit from paying close attention to their body and working with a doctor or physical therapist for guidance, if possible.

Summary

Exercise is usually helpful for people with RA. It offers a range of benefits, which include relieving symptoms, improving joint function, building strength, increasing flexibility, helping daily functioning, improving aerobic fitness, and boosting mood. It can reduce RA flares and make the symptoms of this condition easier to manage.

A person should work with a doctor and physical therapist, if possible, to develop a personalized exercise program for the best possible 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, 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 to Prepare for Ankle Replacement Surgery

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Article featured on WebMD

After you’ve scheduled your ankle replacement surgery, you need to take some steps to make sure the operation goes smoothly. First, set up some time with your doctors to make a plan and get yourself ready:

Your primary care doctor.

It’s a good idea to get a physical exam to make sure you’re healthy enough to have surgery. This is especially important if you have long-term health conditions, such as diabetes.

Your physical therapist.

They’ll measure how well your ankle works before surgery. This will help them check your progress as your joint heals and you start to move again. They can teach you how to use the crutches or walker you’ll need to get around after the operation, too.

Your anesthesiologist.

They are the doctor who will keep you pain-free during surgery. Usually you meet with them on the day of your operation. They’ll explain the type of anesthesia they’ll use and will ask you if you’ve had any bad reactions in the past.

Get Your Body Ready

You might need to do some things that will let you heal quickly:

  • If you smoke, stop. It hurts your heart and blood vessels and will make your recovery time longer.
  • Changes in medication . If you take blood thinners or anticoagulants, your doctor will discuss when to stop taking them before having surgery. These include anti-inflammatory pain relievers like aspirin and ibuprofen. They can cause extra bleeding if you take them too close to surgery.
  • Tell your surgeon about other prescription and over-the-counter drugs that you take. You might need to temporarily stop them or take an alternative treatment.
  • Watch for illness. If you get sick or have symptoms of infection in the week before surgery, let your doctor know right away.
  • Keep clean. Stick to any directions you’re given for showering or bathing before surgery. Your surgeon might ask you to wash with a special soap that kills the bacteria on your skin.

Prepare Your Home for Recovery

You won’t be able to walk for a period of time after surgery. Before you go to the hospital, you can make your home a safe place to recover by following these tips:

  • Get rid of tripping hazards. Pack away throw rugs, and move any cords or other obstacles on the floor.
  • Bathroom changes. Get a chair for your tub or shower so you can bathe safely.
  • Keep must-have items handy. Throughout your home, put things you use often within easy reach. Set them in places where you don’t need to bend over or reach up to get to them.
  • Arrange for help. Make sure someone will be with you for at least the first few days after surgery. You’ll need to stay off your feet and keep your ankle elevated. Your surgeon will tell you how long.

Going to the Hospital

Don’t eat or drink after midnight the evening before your surgery.

Don’t wear any makeup or jewelry to the hospital. Pack a small bag to bring with you, though. Your surgeon might give you a list of suggested items to pack. These might include:

  • Insurance information
  • A copy of your advance medical directives and medical history
  • Medicines you regularly take
  • Personal care items, such as your toothbrush and hairbrush
  • Comfortable clothing to wear home, including shorts or pants that are very loose around the ankles

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

5 Common Summer Injuries for Kids and How to Prevent Them

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Article featured on MedStar Health

Along with all of the outdoor fun comes more opportunity for activity-related injury. In addition to nature-related injuries and illnesses, such as tick bites and sunburn, summer activities present more chances for broken bones, concussions, and other bumps and bruises. As sports medicine physicians, here are some of the most common summer injuries we see in warm weather months and how you can help prevent them at home.

Common summer injuries.

1. Bicycle injuries

Bike accidents are one of the most common summer injuries because the warmer weather presents more chances for you and your kids to ride together. But, a fall from a bike accident can be dangerous, resulting in cuts, scrapes, fractures, or concussions. If vehicles are involved, a bike crash could even be fatal.

Tips to prevent bicycle injuries: You can prevent severe head injuries from bike crashes by wearing a helmet. In fact, the Bicycle Helmet Safety Institute suggests that wearing a helmet can reduce the risk of head and brain injury by up to 88% for both adults and children. Other protective gear, such as knee and elbow pads, can also help to minimize injury from falls. And, a properly-fitted helmet and padding can reduce your risk of injury from skateboard and scooter accidents as well.

2. Playground injuries

More free time on summer vacation means more time spent visiting the local park or backyard playground. Unfortunately, monkey bars, slides, and swings commonly cause fall-related fractures and head injuries over the summer, even if the equipment is properly maintained.

Tips to prevent playground injuries: Playground falls are inevitable, but choosing a playground built over soft surfaces can minimize the risk of severe injury. Avoid playgrounds on concrete or gravel and instead look for playgrounds that hover soft surfaces, like rubber or wood chips. Active supervision is also important, as you may be able to help prevent a fall if you’re within arms reach.

3. Trampoline injuries

Concussions and fractures are also common in the summer months as a result of jumping on a trampoline. Bloody noses, bumps, and bruises may not be as serious but they’re also a concern.

Tips to prevent trampoline injuries: Many trampoline injuries involve a collision between two or more people, so one of the best ways to minimize the risk of injury is to only allow one person to use the trampoline at a time. It’s also a great idea to attach a net around the outside of the trampoline to minimize falls.

4. Water injuries and drowning

Swimming in a pool, lake, or ocean is great exercise but water-related injuries can be fatal. Drowning is the second most common cause of death by unintentional injury from kids between the ages of one and four, according to the Centers for Disease Control and Prevention (CDC). And, even good swimmers can get injured in and around water-related activities like diving, water sports, and boating.

Tips to prevent water injuries and drowning: Adult supervision is the most effective way to prevent drowning accidents, whether you’re at the pool or in open water. Stay within arms reach when your kids are in or around the pool. If the pool is not fenced in, be sure to cover it when it is not being used. If your family is on a boat participating in or watching water sports, make sure everyone wears a Coast Guard-approved life jacket, even if you’re a good swimmer.

5. Overuse injuries

While school sports may take a break from practices during the summer, travel teams or sports camps are in full swing. Overuse injuries, such as tendonitis or Osgood-Schlatter disease in the knee, can be painful and prevent your kids from fully participating in their sports. Shoulder and elbow overuse injuries are especially common in baseball players and pitchers because of the repetitive throwing motion.

Tips to prevent overuse injuries: One of the best ways to minimize overuse injuries in kids and teenagers is to encourage them to play more than one sport. Cross-training can help prevent common ligament injuries in the knee, shoulder, and elbow. Additionally, if your child has been sedentary, it’s important to help them gradually return to their sports by slowly increasing the frequency and duration of their participation.

When to see a doctor for a summer injury

If you suspect a head injury of any kind, call a medical professional to determine if they need additional care. It’s always better to seek care sooner rather than later.

If your child had an activity-related fall, you should seek medical care if they are:

  • Limping
  • Unable to put use full range of motion in an extremity (e.g. arm or leg)
  • Experiencing pain or tenderness when pressure is applied to a joint
  • Having headaches or drowsy, as these could be signs of a concussion

Have a safe, injury-free remainder of summer!

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