Article featured on Brigham Health Hub
The human spine consists of discs and joints that, like a hinge on a door, can wear out with time. While you may hear worrying terms such as “degeneration” or “arthritis” to describe these changes, it’s a natural part of the aging process.
This wear and tear don’t necessarily produce symptoms. It’s only when changes cause structures in the neck or back to press on spinal nerves that a patient may experience pain with movement, tingling, numbness, weakness, or shooting pain into a hand.
At this point, a patient may visit their primary care doctor, and leave with a prescription for an anti-inflammatory and/or a referral to physical therapy. If symptoms persist they might visit a spine surgeon.
Matching symptoms with findings from imaging
Jay Zampini, MD is a spine surgeon in the Department of Orthopaedic Surgery at Brigham and Women’s Hospital. He sees hundreds of patients a year suffering from a broad range of spinal conditions, from whiplash to a disc herniation.
“In my initial evaluation with a patient,” says Dr. Zampini, “I perform a physical exam and review X-rays or MRIs. I try to match symptoms with abnormalities on imaging.”
For example, if a patient has sensory problems or pain that radiates into the first two fingers in their hands, Dr. Zampini will discern that there’s likely damage to the cervical (neck) vertebra, probably C6.
He balances such findings with the understanding that imaging can present abnormalities that aren’t always responsible for symptoms.
Treatment starts with non-surgical options
Dr. Zampini was trained by Michael W. Groff, MD, a neurosurgeon and the Director of Spinal Neurosurgery at the Brigham. The two now work side-by-side to evaluate, diagnose and treat patients with conditions that affect the neck and back.
While Dr. Groff and Dr. Zampini are both spine surgeons, they don’t operate until a patient has exhausted all non-surgical options. In fact, 90 percent of patients experiencing back and neck pain won’t need spine surgery.
“We treat problems with the spine very conservatively. We start with anti-inflammatory medications and physical therapy, then pain management, if necessary. I might also encourage patients to continue care with a physiatrist,” says Dr. Groff.
The vast majority of patients recover after physical therapy. If a patient returns to their surgeon with persistent symptoms, the next step can be taken.
When spine surgery is needed
“If we exhaust all non-surgical options and the patient still experiences symptoms, such as pain with weakness, gait problems, or difficulty with bowel or bladder function, then we start to consider surgery,” says Dr. Groff.
Surgery is recommended if a patient has been suffering with symptoms for6 weeks or more. Likewise, severe cases of disc herniation that may risk paralysis, and serious conditions, are corrected surgically.
“If you do require surgery, the Brigham has an integrated approach to spine care and all the clinical resources of a world-class academic medical center,” says Dr. Groff.
At Brigham Health, a multidisciplinary team of surgeons, physiatrists, physical therapists and pain specialists collaborate to get patients back to their lives as quickly as possible.
Spine care is part of the Brigham’s larger ecosystem, so patients with co-morbidities, such as hypertension or diabetes, have access to resources that can address any complications that may crop up as their spinal condition is being treated.
Keep your spine healthy by knowing your limits
In most conversations with patients, Dr. Zampini usually illustrates how our spines change throughout our lives by telling a personal story about a devastating injury he suffered that changed how he now thinks about his body.
Dr. Zampini was 38-years-old when he ran a half-marathon in less than 90 minutes. It was blistering pace, a personal best, but the strenuous effort fractured his pelvis. “I was completely overdoing it, running as if I was still 25-years-old,” he says.
It was a wake-up call, and he changed his mindset during the eight months of recovery. He began listening to his body more.
“Some of my patients can relate to my story, because they’re trying to do things their bodies just can’t handle for their age,” says Dr. Zampini.
He advises his patients to understand and respect their limits. What kinds of activities and levels of intensity can you realistically handle given your age and level of conditioning?
To avoid injuries, Dr. Zampini advises patients to strengthen their core muscles, which include the lower back, hips and abdomen. These muscles work together to keep your body balanced. He also advises people to use proper technique when performing high-intensity movements and to modify movements or use lighter weights to lower intensity.
For those who work in an office, it’s also important to customize your work space to avoid muscle imbalances and repetitive injuries.
Exploring the best way forward with a spine expert
After Dr. Zampini recovered from his pelvic injury, he switched from running to lower-impact activities, including the elliptical and stationary bike. He also stretches and does yoga exercises every morning before he sees patients in his clinic.
“I still jog occasionally, but I don’t race anymore. I’ve accepted what I can and can’t do, and I’m happy about that,” says Dr. Zampini.
Both Dr. Zampini and Dr. Groff encourage anyone who has had to give up an important activity to seek consultation from a spine expert to explore the best way forward.
“In many cases, certain activities can be reclaimed in a responsible way,” says Dr. Groff. “It’s gratifying to see patients get back to the activities they 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
Running Tips for Cold and Snowy Weather
in Nutrition & General Health, Wellness TipsArticle featured on Brigham Health Hub
During the frigid winter months many runners settle for the treadmill, or even worse, for not running at all. Don’t let the cold weather and snow discourage you from running outside. If you’re prepared, winter runs can be a fun and beautiful experience.
Here are some cold-weather running tips for staying warm and safe during the winter months.
1. Layering and wearing appropriate clothing is crucial for cold-weather running.
You will want to keep most of your body covered and protected from exposure. Wear synthetic, sweat-wicking clothing as your innermost layer. Wearing moisture-wicking clothing as the fabric closest to your skin keeps your body dry and makes your clothes a better insulator. Make sure you are not wearing cotton underwear or socks. Lycra or polypropylene running tights are optimal for the waist down. Your outermost layer should be wind-resistant and waterproof if it is raining or snowing out. GORE-TEX® is a breathable material and is ideal for your outermost layer. If it is very cold, a fleece liner or a long-sleeve shirt is a good option for a middle layer. Dressing in layers allows you to adapt to the weather during your run. A significant amount of body heat can be lost through the head, so make sure you wear a hat. A balaclava or face mask is a good idea when it is extremely cold. Do not forget to wear gloves as well! After your run, it is important to quickly change into dry and warm clothes.
2. Run smart! Be aware of the many cold weather hazards.
During the winter months, the days are shorter and more people will be running in the dark. Try running routes that have street lights and sidewalks or extra space for runners. If you are running in the dark, make sure you wear reflective clothing, and consider wearing a flashing light. Visibility may be poor in bad weather, and you are no match for a car.
It is also important to run carefully, as balance and perception are more difficult with low light. Try to avoid running in snow or slushy areas and certainly avoid running on ice. If you end up running in snow or slush, shorten your stride to avoid falls or groin/hamstring strains and consider wearing traction cleats.
Don’t let the cold weather and snow discourage you from running outside.
3. Know the symptoms of hypothermia and frostbite.
Hypothermia is a dangerous condition that occurs when your body temperature drops below 95°F. Risk factors for hypothermia include extended time in cold temperatures, wetness, improper clothing, dehydration, and exhaustion. The initial signs of hypothermia include uncontrollable shivering and poor coordination. Don’t exceed your fitness levels and run out further than you can comfortably return in cold weather. Also, it’s easy to forget to drink water during the winter, but you still lose moisture in the cold. Remember to remain hydrated.
Frostbite is an injury caused by excessive exposure to extreme cold. It involves tissue damage, usually in the fingers, toes, ears, or nose, that may become permanent if not treated promptly. Symptoms include stiffness and numbness, and the affected area may turn white. The best prevention is to dress properly, but frost nip or mild frostbite can be treated by rapid re-warming of the area by soaking in warm water.
4. Be prepared for an emergency.
It is also a good idea to carry a phone or to have a running buddy. With some extra preparation and forethought, the winter months can certainly remain a great time to run and train!
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 Prevent Back Pain When You’re Traveling
in Back PainArticle featured on HealthPartners
1. Motion is lotion for your body! Even when traveling, it’s important to stay active to prevent back pain.
If you are sitting or standing for 30 minutes, change position. Even if it is only a brief change, it can help prevent back pain. Really, I promise, your back will thank you in the long run.
Back pain from driving is common. Stop every 60-90 minutes to get out and walk around while traveling by car, or get out of your plane seat and walk the aisle if permitted.
You can do something called a pelvic tilt while sitting on a plane or in the car to mimic the sit-to-stand motion.
2. Stress can contribute to the intensity of low back pain. The better you can manage stress, the better you can prevent back pain and the less you will hurt.
Make things easier on yourself and let those who offer to help do so. If the flight attendants will help you lift your bags to the overhead compartment, let them.
Make a list of everything that needs to get done, and allow extra time to do them all in case things don’t go according to plan. That will make it easier to adjust if something unexpected comes up at the last minute (like, traffic or long security lines). If nothing goes awry, you’ll have extra time to relax!
I recommend giving progressive muscle relaxation exercises a whirl. They can be a less time-intensive alternative to yoga or meditation. And since they can easily be done in an airplane seat, they can be very helpful in counteracting the issues that can come from back pain and flying.
3. There are certain activities that may lead to back pain from driving or flying. So when you’re traveling, make simple changes to what you’re doing to prevent back pain from flaring up.
Use a rolled up towel, sweatshirt, lumbar roll or a water bottle to give your back the proper support it needs for a long trip. Place the object just below the small of your back, above your hips.
Use a neck pillow – they really do help. Having a neck pillow will keep your spine in better alignment. And that will decrease the stress that resting in an upright position can put on your neck. If you don’t have a neck pillow, roll up a towel, sweatshirt or small blanket and wrap it around your neck.
Keep your weight equal between both feet, or shift your weight back and forth. When it comes to the issue of back pain and flying, waiting to go through airport security is often a culprit. You can also try propping a foot up on a bag or curb to decrease the stress to your spine.
Use a wide stance with your feet and squat down using your legs. Keep your butt back and put your weight into your heels.
Try a technique called the “golfer’s lift.” Kick one leg behind you and bend at the hip like a pendulum, keeping your low back straight. Reach to pick up the object with one arm while using the other to hold a stationary object for support.
Use blankets to help cushion a hard mattress if you prefer softer surfaces. If you’re lying on your back, prop up pillows under your knees. Or if you’re lying on your side, put a pillow between your knees. This will help you prevent back pain by keeping your spine in a better position.
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
Why Walking Is One of the Best Cardio Workouts
in Health & Wellness, walkingArticle featured on Healthline
If your idea of an effective cardio workout involves long-distance running, high-intensity cycling, or a vigorous aerobics class, you’d be right, but you’d be leaving out a simple, but effective activity.
Brisk walking is a great cardio workout that can be done indoors or outdoors, at any time of day or night, and without the need for a gym membership or a lot of special gear.
All you need for a walking workout is a comfortable, sturdy pair of shoes and the motivation to lace them up and get on your feet.
This article will take a closer look at the benefits of walking as cardio exercise, and how you can boost your fitness and health by putting some pep in your step.
Is walking a good type of cardio exercise?
Cardio is short for “cardiovascular,” which means it involves the heart (cardio) and blood vessels (vascular). Cardio is also used interchangeably with aerobic, which means “with air.”
A good cardio workout gets your heart pumping stronger and faster, moving oxygen-rich blood more efficiently to all the muscles, organs and tissue throughout your body.
You may associate all that blood-pumping action with running and wonder, “Is walking cardio?” The truth is that any activity that gets your heart and lungs, as well as your large muscle groups, working harder can be considered aerobic or cardio exercise. A brisk walk does all those things.
Summary
Walking is an excellent type of cardio activity. But in order to challenge your cardiovascular system, you need to walk at a pace and intensity that increases the demands on your heart, lungs, and muscles.
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 Protect Your Spine as You Age
in SpineArticle featured on Brigham Health Hub
The human spine consists of discs and joints that, like a hinge on a door, can wear out with time. While you may hear worrying terms such as “degeneration” or “arthritis” to describe these changes, it’s a natural part of the aging process.
This wear and tear don’t necessarily produce symptoms. It’s only when changes cause structures in the neck or back to press on spinal nerves that a patient may experience pain with movement, tingling, numbness, weakness, or shooting pain into a hand.
At this point, a patient may visit their primary care doctor, and leave with a prescription for an anti-inflammatory and/or a referral to physical therapy. If symptoms persist they might visit a spine surgeon.
Matching symptoms with findings from imaging
Jay Zampini, MD is a spine surgeon in the Department of Orthopaedic Surgery at Brigham and Women’s Hospital. He sees hundreds of patients a year suffering from a broad range of spinal conditions, from whiplash to a disc herniation.
“In my initial evaluation with a patient,” says Dr. Zampini, “I perform a physical exam and review X-rays or MRIs. I try to match symptoms with abnormalities on imaging.”
For example, if a patient has sensory problems or pain that radiates into the first two fingers in their hands, Dr. Zampini will discern that there’s likely damage to the cervical (neck) vertebra, probably C6.
He balances such findings with the understanding that imaging can present abnormalities that aren’t always responsible for symptoms.
Treatment starts with non-surgical options
Dr. Zampini was trained by Michael W. Groff, MD, a neurosurgeon and the Director of Spinal Neurosurgery at the Brigham. The two now work side-by-side to evaluate, diagnose and treat patients with conditions that affect the neck and back.
While Dr. Groff and Dr. Zampini are both spine surgeons, they don’t operate until a patient has exhausted all non-surgical options. In fact, 90 percent of patients experiencing back and neck pain won’t need spine surgery.
“We treat problems with the spine very conservatively. We start with anti-inflammatory medications and physical therapy, then pain management, if necessary. I might also encourage patients to continue care with a physiatrist,” says Dr. Groff.
The vast majority of patients recover after physical therapy. If a patient returns to their surgeon with persistent symptoms, the next step can be taken.
When spine surgery is needed
“If we exhaust all non-surgical options and the patient still experiences symptoms, such as pain with weakness, gait problems, or difficulty with bowel or bladder function, then we start to consider surgery,” says Dr. Groff.
Surgery is recommended if a patient has been suffering with symptoms for6 weeks or more. Likewise, severe cases of disc herniation that may risk paralysis, and serious conditions, are corrected surgically.
“If you do require surgery, the Brigham has an integrated approach to spine care and all the clinical resources of a world-class academic medical center,” says Dr. Groff.
At Brigham Health, a multidisciplinary team of surgeons, physiatrists, physical therapists and pain specialists collaborate to get patients back to their lives as quickly as possible.
Spine care is part of the Brigham’s larger ecosystem, so patients with co-morbidities, such as hypertension or diabetes, have access to resources that can address any complications that may crop up as their spinal condition is being treated.
Keep your spine healthy by knowing your limits
In most conversations with patients, Dr. Zampini usually illustrates how our spines change throughout our lives by telling a personal story about a devastating injury he suffered that changed how he now thinks about his body.
Dr. Zampini was 38-years-old when he ran a half-marathon in less than 90 minutes. It was blistering pace, a personal best, but the strenuous effort fractured his pelvis. “I was completely overdoing it, running as if I was still 25-years-old,” he says.
It was a wake-up call, and he changed his mindset during the eight months of recovery. He began listening to his body more.
“Some of my patients can relate to my story, because they’re trying to do things their bodies just can’t handle for their age,” says Dr. Zampini.
He advises his patients to understand and respect their limits. What kinds of activities and levels of intensity can you realistically handle given your age and level of conditioning?
To avoid injuries, Dr. Zampini advises patients to strengthen their core muscles, which include the lower back, hips and abdomen. These muscles work together to keep your body balanced. He also advises people to use proper technique when performing high-intensity movements and to modify movements or use lighter weights to lower intensity.
For those who work in an office, it’s also important to customize your work space to avoid muscle imbalances and repetitive injuries.
Exploring the best way forward with a spine expert
After Dr. Zampini recovered from his pelvic injury, he switched from running to lower-impact activities, including the elliptical and stationary bike. He also stretches and does yoga exercises every morning before he sees patients in his clinic.
“I still jog occasionally, but I don’t race anymore. I’ve accepted what I can and can’t do, and I’m happy about that,” says Dr. Zampini.
Both Dr. Zampini and Dr. Groff encourage anyone who has had to give up an important activity to seek consultation from a spine expert to explore the best way forward.
“In many cases, certain activities can be reclaimed in a responsible way,” says Dr. Groff. “It’s gratifying to see patients get back to the activities they 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
7 Tips for Chronic Pain Management
in Nutrition & General Health, pain relief, UncategorizedArticle featured on CORA Physical Therapy
Chronic pain leads many people to avoid physical activity. Pain medication is often relied on or prescribed to help manage pain. This can lead to other significant problems such as dependence. An alternative and effective pain management strategy is regular exercise. Starting an exercise program, however, can be a whole other kind of pain.
If you believe the long-term health impact of exercise is the best option for you, here are tips for becoming more active.
Tips for becoming more active
Engaging in regular activity—especially when supervised by a physical therapist—can help you overcome the daily experience of pain and discomfort.
An exercise routine and staying motivated can help you feel better. Movement, in any manner, is a type of exercise. Being mindful of the muscle groups you use during daily activities can help you understand areas of your body that can benefit from improvements. For example, climbing stairs is akin to an aerobic exercise that requires lower body strength. Lifting a laundry detergent bottle is akin to a strengthening exercise that requires upper body strength. Awareness of pain levels, and other things like shortness of breath or the inability to perform an activity can give focus to your program design.
The key is to find ways to integrate activity into your life in a way that is natural. Strength training, increasing flexibility, and improving aerobic fitness are all great goals. Physical Therapy and personal training can help you achieve your health and fitness goals effectively and efficiently. Below are tips for getting active, today.
Get active with these 7 tips
1.Try the stairs.
The elevator is convenient, but stairs are a great form of exercise.
Pro tip: Use the railing to help with balance and while you develop the strength needed to perform this one your own. Push through your heel and try to activate your butt muscles.
2. Walk as much as you can.
Whether around your house or around the store, test your capacity and add on incrementally.
Pro tip: Get the right footwear at your local specialty running shop. Keep a journal and monitor improvement. Avoid going further than 50% of weekly volume in a single walk. (I.e., total weekly walking distance is 3 miles, a single walk should not be longer than 1.5 miles OR if total weekly walking minutes is 1 hour, a single walk should not be longer than 30 minutes)
3. Exercise in front of the TV.
When engaging in any sedentary activity like watching TV, try to get more active. Try working out while watching your favorite show. No equipment required.
Pro tip: Any movement is better than no movement. Explore the directions your arms and legs can go in. One day you can do circles with your arms while the next day your reach up and down. Visit each joint and test its potential (within a pain-free pattern).
4. Walk while on the phone.
Get up and pace back and forth to get steps in as you get the job done. Location doesn’t
Pro tip: Talking on the phone can distract from your awareness of the area around you. Knowing where you are and where you are going can help reduce your risk of falls or getting lost if you do become distracted.
5. Schedule in time for short workouts.
Research has shown that you can get exercise benefits from multiple, shorter sessions in a day vs 1 long session. Try 10 minutes of stretching in the morning followed by a few cardio moves. Repeat that process again on your lunch break. Before bed relax with light stretching. By the end of the day, you would have fit in 30 minutes of dedicated exercise time.
Pro tip: Develop daily routines. Loosen stiff muscles in the morning through movement patterns and stretches you are familiar with. Combat your chronic back pain with core and hip strengthening. Improve your posture with repetitions of pulling your shoulder blades together. The best part? No equipment needed!
5. Exercise with your family!
Trade in an evening together on the couch for a walk, bike ride, or throwing the ball around. This is a fantastic way to increase activity while encouraging healthier habits across your household. Taking a short walk after a meal is also linked to improved digestion and reduced instances of reflux.
Pro tip: Friendly competition may help motivate the youngsters. Rewards can incentivize participation. Pick days of the week that works for everyone and make a pact to be active together.
6. Get those chores done.
Walking the dog, cleaning the house, and mowing the lawn are all physical activities. Prep for your activities with a warmup. Treat them like sport, they are challenging.
Pro tip: Be aware of your posture, alignment of joints, breathing, and balance. Also, take note of sore muscles in the day after. This will help you to be conscious of the muscles you use during these activities, and prepare to use them next time.
Don’t let pain stop you from being active
When pain hits, we may feel the desire to rest more and move less. However, in the case of chronic pain, bed rest or prolonged rest, is not the best way to approach a flare up.
Chronic pain will not go away with a bit of rest. Rather than spending more time off your feet, getting a bit more active could be what you need to help finally experience relief from your discomfort.
Of course, this does not mean that you should disregard the pain and start pushing through it on your own with intense activity.
Working with a physical therapist can help you to reduce the experience of pain and discomfort by educating you on activities that are safe, so it will not leave you feeling worse after you are done.
In fact, as stated by Physiopedia, “The nature of a physiotherapist’s (PT’s) work makes us particularly well placed to initiate a discussion about the level of Physical Activity (PA) with each of our patients.”
When pain hits, we may feel the desire to rest more and move less. However, in the case of chronic pain, bed rest or prolonged rest, is not the best way to approach a flare up.
Chronic pain will not go away with a bit of rest. Rather than spending more time off your feet, getting a bit more active could be what you need to help finally experience relief from your discomfort.
Of course, this does not mean that you should disregard the pain and start pushing through it on your own with intense activity.
Working with a physical therapist can help you to reduce the experience of pain and discomfort by educating you on activities that are safe, so it will not leave you feeling worse after you are done.
In fact, as stated by Physiopedia, “The nature of a physiotherapist’s (PT’s) work makes us particularly well placed to initiate a discussion about the level of Physical Activity (PA) with each of our patients.”
Exercise can help with chronic pain by:
Ready to get moving?
If you have not been physically active in a while, starting small is the best place to start. Even 5 minutes can be a great starting point.
If you still are not sure where to start or if you have a nagging pain that is stopping you from starting, you can reach out to to speak with a clinician.
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
Wrist Fractured: Causes, Symptoms & Treatments
in Fractures, WristArticle featured on the American Society for Surgery of the Hand
A wrist fracture is a medical term for a broken wrist. The wrist is made up of eight small bones which connect with the two long forearm bones called the radius and ulna. Although a broken wrist can happen in any of these 10 bones, by far the most common bone to break is the radius. This is called a distal radius fracture by hand surgeons.
Some wrist fractures are stable. “Non-displaced” breaks, in which the bones do not move out of place initially, can be stable. Some “displaced” breaks (which need to be put back into the right place, called “reduction” or “setting”) also can be stable enough to treat in a cast or splint. Other fractures are unstable. In unstable fractures, even if the bones are put back into position and a cast is placed, the bone pieces tend to move or shift into a bad position before they solidly heal. This can make the wrist appear crooked.
Some fractures are more severe than others. Fractures that break apart the smooth joint surface or fractures that shatter into many pieces (comminuted fractures) may make the bone unstable. These severe types of fractures often require surgery to restore and hold their alignment. An open fracture occurs when a fragment of bone breaks and is forced out through the skin. This can cause an increased risk of infection in the bone.
Causes
A wrist fracture occurs from an injury such as falling down onto an outstretched hand. Severe trauma such as car accidents, motorcycle accidents or falls from a ladder cause more severe injuries. Weak bones (for example, in osteoporosis) tend to break more easily.
Signs and Symptoms
When the wrist is broken, there is pain and swelling. It can be hard to move or use the hand and wrist. Some people can still move or use the hand or wrist even if there is a broken bone. Swelling or a bone out of place can make the wrist appear deformed. There is often pain right around the break and with finger movement. Sometimes the fingers tingle or feel numb at the tips.
Diagnosis
Your hand surgeon will do a physical examination and obtain x-rays to see if there is a broken bone. Sometimes, tests such as a CT scan or MRI scan may be needed to get better detail of the fracture fragments and other injuries. Ligaments (the soft tissues that hold the bones together), tendons, muscles and nerves may also be injured when the wrist is broken. These injuries may need to be treated also.
Treatment
Treatment depends on many factors, including:
A padded splint might be worn at first in order to align the bones and support the wrist to provide some relief from the initial pain. If the fracture is not too unstable, a cast may be used to hold a fracture that has been set. Other fractures may benefit from surgery to put the broken bones back together and hold them in correct place.
Fractures may be fixed with many devices. Pins, screws, plates, rods or external fixation can all be used. A small camera might be used to help visualize the joint from the inside. Sometimes the bone is so severely crushed that there is a gap in the bone once it has been realigned. In these cases, a bone graft may be added to help the healing process. Your hand surgeon will discuss the options that are best for your healing and recovery.
Recovery
During recovery, it is very important to keep your fingers moving to keep them from getting stiff. Your hand surgeon will have you start moving your wrist at the right time for your fracture. Hand therapy is often helpful to recover motion, strength and function.
Recovery time varies and depends on a lot of factors. It is not unusual for recovery to take months. Even then, some patients may have stiffness or aching. Severe wrist fractures can result in arthritis in the joint. Occasionally, additional treatment or surgery is needed.
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
Use Heat And Cold To Ease Arthritic Joints
in ArthritisArticle 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
in Back PainArticle 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:
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:
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
in Shoulder InjuriesArticle 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?
in Sports Related InjuriesArticle 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