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

Symptoms & Solutions: Rotator Cuff Tears

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Article featured on Arkansas Surgical Hospital

Rotator cuff tears are intensely painful injuries to the rotator cuff area, which is a group of muscles in the shoulder that allows you to make a wide range of movements. While a minor rotator cuff tear can be treated in various ways, a severely torn rotator cuff often requires surgery for a full recovery.

Most rotator cuff tears result from a single incident, such as a sports accident, a fall, or lifting something that’s too heavy. Sometimes, a tear can result from a bone spur in the shoulder. Rotator cuff tears are also prevalent in individuals who use repetitive motions, such as lifting boxes or reaching above their heads. For example, construction workers and delivery people often develop rotator cuff tears after years of overusing their shoulder joints.

Symptoms of a Torn Rotator Cuff Pain

The first and most noticeable sign of a rotator cuff tear is pain that can be excruciating. The pain will cover a large area, including the outside of your shoulder and upper arm. The discomfort increases when you lift your arm over your head and is usually worse when you’re trying to sleep. Because nerves run down the arm from the rotator cuff, some patients experience pain as far down as their elbow. A constant, dull throbbing or ache in the shoulder is also common.

Movement Limitations

If the rotator cuff is torn, it will be difficult to move your arm and shoulder normally. Simple activities like brushing your hair, getting dressed, and preparing food will cause a great deal of pain. Carrying even small items may be difficult because you don’t have a full range of motion.

Stiffness

Your shoulder becomes stiff and tender when you have a torn rotator cuff. If you stop moving your arm, the area will become even more inflexible. This complicates the situation since movement is painful but not moving the joint can lead to a stiff or frozen shoulder.

Weakness

When your rotator cuff is torn, your shoulder can’t support as much weight as it normally does. Lifting something even as light as a book or a mug of coffee may be difficult. Your grip may be weak, making it difficult to keep hold of things.

Treatment Options for a Torn Rotator Cuff

Rest, Ice, & Physical Therapy

If the tear is minimal, resting the area and periodically icing it to reduce the inflammation may be helpful. Doctors usually combine this method with physical therapy to promote movement and keep the area from stiffening and impacting your range of motion. After several days, ice may be alternated with heat to improve blood flow. Patients may want to use a sling to support the shoulder and minimize discomfort when they’re not in physical therapy. In addition, over-the-counter pain medications can alleviate shoulder pain.

Steroid Injections

For intense pain, steroid injections into the joint near the tear can reduce swelling and help you rest comfortably. These injections provide temporary relief so you can continue with physical therapy and sleep better. However, using them for too long or at high doses should be avoided to minimize the risk of weakening the damaged tendon.

Rotator Cuff Surgery

There are several surgical options for rotator cuff tears. And if the injury is severe enough, surgery may be the only option.

Your physician can help you determine whether surgery is the best option for you. If you have to use your arms to lift or reach over your head for work or sports, surgery may be a good idea. Other indications that rotator cuff repair surgery may be the right choice for you include:

  • Pain that has lasted at least 6 months
  • A tear resulting from an acute injury
  • A tear larger than 3 centimeters in an otherwise healthy tendon
  • Weakness, loss of function, or a limited range of motion that lasts several months

Types of Surgery for Rotator Cuff Tears

Partial Rotator Cuff Repair

A partial rotator cuff repair is performed when the tendon is torn but hasn’t fully detached from the underlying bone. Part of the acromion bone—which is located on the scapula, or shoulder blade—is removed during the procedure. This gives the rotator cuff more room for movement.

Arthroscopic surgery is then performed to removed the inflamed bursa sac and smooth the frayed ends of the torn tendon. If needed, a damaged ligament may also be removed. This procedure is done through small incisions on the side and back of the shoulder.

Full Rotator Cuff Repair

A full rotator cuff repair surgery is needed if the tendon has torn through completely or is completely detached from the humerus, or upper arm bone. A full rotator cuff repair may be performed in a few different ways based on the extent of the damage.

  • Arthroscopic surgery: Small incisions are made in the back and side of the shoulder, debris is flushed out with a saline solution, and the surgeon removes any damage such as bone spurs. Then, the tendon is reattached the humerus with suture anchors.
  • Open surgery: This is done only in cases of severe joint degeneration or severe injury. Bone and tissue grafts from other areas of the body are used to replace damaged bone, cartilage, and tendons. The tendon is then reattached to the head of the humerus bone.
  • Mini-open surgery: This “in-between” option is sometimes done if the surgeon needs a larger incision than is used in arthroscopic surgery, but grafts or opening the entire shoulder joint aren’t required.

Get Help for Your Torn Rotator Cuff

If shoulder pain and limited movement impact your daily life, it’s essential to see a doctor who’s familiar with the treatment options for rotator cuff tears.

Physicians will use x-rays, MRIs, arthroscopy, and other tools, combined with a physical exam, to determine the extent of the damage and advise you on your treatment options.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, 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 Stay Strong and Coordinated as You Age

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Article featured on Harvard Health

So many physical abilities decline with normal aging, including strength, swiftness, and stamina. In addition to these muscle-related declines, there are also changes that occur in coordinating the movements of the body. Together, these changes mean that as you age, you may not be able to perform activities such as running to catch a bus, walking around the garden, carrying groceries into the house, keeping your balance on a slippery surface, or playing catch with your grandchildren as well as you used to. But do these activities have to deteriorate? Let’s look at why these declines happen — and what you can do to actually improve your strength and coordination.

Changes in strength

Changes in strength, swiftness, and stamina with age are all associated with decreasing muscle mass. Although there is not much decline in your muscles between ages 20 and 40, after age 40 there can be a decline of 1% to 2% per year in lean body mass and 1.5% to 5% per year in strength.

The loss of muscle mass is related to both a reduced number of muscle fibers and a reduction in fiber size. If the fibers become too small, they die. Fast-twitch muscle fibers shrink and die more rapidly than others, leading to a loss of muscle speed. In addition, the capacity for muscles to undergo repair also diminishes with age. One cause of these changes is decline in muscle-building hormones and growth factors including testosterone, estrogen, dehydroepiandrosterone (better known as DHEA), growth hormone, and insulin-like growth factor.

Changes in coordination

Changes in coordination are less related to muscles and more related to the brain and nervous system. Multiple brain centers need to be, well, coordinated to allow you to do everything from hitting a golf ball to keeping a coffee cup steady as you walk across a room. This means that the wiring of the brain, the so-called white matter that connects the different brain regions, is crucial.

Unfortunately, most people in our society over age 60 who eat a western diet and don’t get enough exercise have some tiny “ministrokes” (also called microvascular or small vessel disease) in their white matter. Although the strokes are so small that they are not noticeable when they occur, they can disrupt the connections between important brain coordination centers such as the frontal lobe (which directs movements) and the cerebellum (which provides on-the-fly corrections to those movements as needed).

In addition, losing dopamine-producing cells is common as you get older, which can slow down your movements and reduce your coordination, so even if you don’t develop Parkinson’s disease, many people develop some of the abnormalities in movement seen in Parkinson’s.

Lastly, changes in vision — the “eye” side of hand-eye coordination — are also important. Eye diseases are much more common in older adults, including cataracts, glaucoma, and macular degeneration. In addition, mild difficulty seeing can be the first sign of cognitive disorders of aging, including Lewy body disease and Alzheimer’s.

How to improve your strength and coordination

It turns out that one of the most important causes of reduced strength and coordination with aging is simply reduced levels of physical activity. There is a myth in our society that it is fine to do progressively less exercise the older you get. The truth is just the opposite! As you age, it becomes more important to exercise regularly — perhaps even increasing the amount of time you spend exercising to compensate for bodily changes in hormones and other factors that you cannot control. The good news is that participating in exercises to improve strength and coordination can help people of any age. (Note, however, that you may need to be more careful with your exercise activities as you age to prevent injuries. If you’re not sure what the best types of exercises are for you, ask your doctor or a physical therapist.)

Here are some things you can do to improve your strength and coordination, whether you are 18 or 88 years old:

  • Participate in aerobic exercise such as brisk walking, jogging, biking, swimming, or aerobic classes at least 30 minutes per day, five days per week.
  • Participate in exercise that helps with strength, balance, and flexibility at least two hours per week, such as yoga, tai chi, Pilates, and isometric weightlifting.
  • Practice sports that you want to improve at, such as golf, tennis, and basketball.
  • Take advantage of lessons from teachers and advice from coaches and trainers to improve your exercise skills.
  • Work with your doctor to treat diseases that can interfere with your ability to exercise, including orthopedic injuries, cataracts and other eye problems, and Parkinson’s and other movement disorders.
  • Fuel your brain and muscles with a Mediterranean menu of foods including fish, olive oil, avocados, fruits, vegetables, nuts, beans, whole grains, and poultry. Eat other foods sparingly.
  • Sleep well — you can actually improve your skills overnight while you are sleeping.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

10 Stretches for Shoulder Tightness

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Article featured on MedicalNewsToday

Shoulder stretches can help relieve muscle tension, pain, and tightness in the neck and shoulders.

Stiff or tight shoulders can cause discomfort and limit a person’s range of motion. If the tightness goes unchecked, it can lead to neck pain and cause tension headaches.

In this article, we describe 10 shoulder stretches and their benefits. We also discuss what causes shoulder tightness and how to prevent it.

1. Neck stretches

Neck stretches can help release tension at the top of the shoulders. To do a neck stretch:

  • Stand with the feet hip-width apart.
  • Let the arms hang down by the sides.
  • Look forward.
  • Tip the head to the right, trying to touch the right ear to the right shoulder.
  • Feel the stretch in the left side of the neck and shoulder.
  • Tip the head to the left, trying to touch the left ear to the left shoulder.
  • Feel the stretch in the right side of the neck and shoulder.Each time, hold the position for 10 seconds.
  • Repeat this three times on each side.

2. Shoulder rolls

Shoulder rolls are an easy way to stretch the shoulders. To do shoulder rolls:

  • Stand with the feet hip-width apart.
  • Let the arms hang down at the sides of the body.
  • Breathe in and lift the shoulders up toward the ears.
  • Move the shoulders back, squeezing the shoulder blades together.
  • Exhale and drop the shoulders back.
  • Move the elbows forward, feeling the stretch at the back of the shoulders.
  • Repeat this 10 times.

3. Pendulum stretch

The pendulum is a gentle way to increase movement in the shoulder using the force of gravity. To do this stretch:

  • Stand with the feet hip-width apart.
  • Lean forward and look at the ground.
  • Place the right hand on a table or chair for support.
  • Let the left arm hang down.
  • Swing the left arm gently in small circular motions, letting gravity do most of the work.
  • Continue for 30 seconds to 1 minute.
  • Change the direction of the motion.
  • Repeat this, using the other arm.

4. Cross-body arm swings

Arm swings help warm up the shoulder joint and increase movement. To do cross-body arm swings:

  • Stand with the feet hip-width apart.
  • Inhale and lift the arms out to the sides, squeezing the shoulder blades together.
  • Exhale and gently bring the arms in toward each other.
  • Cross the right arm under the left, keeping both arms straight.
  • Inhale and swing the arms back out to the sides, squeezing the shoulder blades together.
  • Exhale, and gently swing the arms in toward each other again.
  • This time, cross the left arm under the right, keeping both arms straight.
  • Repeat this 10 times.

5. Cross-body shoulder stretch

The cross-body shoulder stretch helps extend the back of the shoulder. To do this stretch:

  • Stand with the feet hip-width apart.
  • Stretch the right arm out straight.
  • Bring the right arm across the body, so that the hand points to the floor on the other side of the left leg.
  • Bend the left arm at the elbow.
  • Hook the left forearm under the right arm, supporting the right arm above the elbow.
  • Use the left forearm to pull the right arm further in and across the body, stretching the back of the right shoulder.
  • Hold this for 20 seconds, then repeat the stretch on the other side.

6. Child’s Pose

Child’s Pose is a gentle yoga pose that can help stretch the back of the shoulders. To do this pose:

  • Kneel on the ground or a mat.
  • Touch the big toes together.
  • Spread the knees apart.
  • Sit up straight.
  • Inhale and reach the arms above the head.
  • Exhale and bow forward, toward the floor, reaching the arms out in front.
  • Touch the ground with the palms.
  • Bring the elbows to the ground.
  • Sit back, bringing the bottom of the back toward the heels.
  • Feel the stretch in the back of the shoulders.
  • Breathe deeply, and hold the position for 1 minute or longer.

7. Ragdoll Pose

Ragdoll Pose is a forward-bend yoga pose that may help release tension in the shoulders. To do Ragdoll Pose:

  • Stand with the feet hip-width apart.
  • Bend the knees slightly.
  • Bend forward and try to touch the toes.
  • Keep the stomach against the bent knees to support the lower back.
  • Place each hand on the elbow of the opposite arm.
  • The crown of the head should point toward the floor.
  • Let the head hang heavily, releasing tension in the neck and shoulders.
  • Stay in the pose for 1 minute or longer.

8. Eagle arm stretch

The eagle arm stretch is inspired by the upper body position in the Eagle Pose in yoga. This stretch may increase flexibility in the shoulders. To do it:

  • Stand with feet hip-width apart.
  • Inhale and lift the arms to the sides.
  • Exhale and swing the arms in toward the body.
  • Allow the right arm to cross under the left.
  • Cradle the left elbow in the crook of the right elbow.
  • Bring the palms together if they reach.
  • If the palms are not touching, hold the backs of the hands together.
  • Take three or four deep breaths.
  • Release the stretch and repeat it on the other side, with the left arm crossed under the right.

9. Cow Face pose

The Cow Face pose is another yoga stretch for the shoulders. To do the Cow Face pose:

  • Stand with the feet hip-width apart.
  • Reach the right arm up straight toward the sky.
  • Bend the right arm at the elbow.
  • Keeping the elbow raised, reach the right hand over the head and down the back.
  • Stretch the left arm down toward the ground.
  • Reach the left hand behind and up the back.
  • Bring the left and right hands close together, clasping them if it feels comfortable.
  • Take three or four deep breaths.
  • Release the stretch and repeat it on the other side.

10. Side-lying thoracic rotation

The side-lying thoracic rotation may sound complicated, but it is easy to do. This shoulder stretch helps improve mobility in the thoracic spine, lumbar spine, and shoulders.

To do a side-lying thoracic rotation:

  • Lay on your right side on the ground or a mat.
  • Bend the knees slightly.
  • Stretch the right arm straight ahead.
  • Place the left hand on top of the right.
  • Keep your gaze fixed on the left hand.
  • Reach the left hand straight up.
  • Rotate the left arm toward the floor behind the back, as if drawing an arch in the air.
  • Keep the knees and hips pointing to the right throughout.
  • Bring the left arm back over to meet the right hand.
  • Repeat the drawing motion several times.
  • Then, practice it on the other side.

Benefits

When a muscle stretches, its fibers and the surrounding fascia, or bands of connective tissue, extend to full length. This improves the ability of the muscle and fascia to extend during activity.

Shoulder stretches have numerous potential health benefits. Stretching can:

  • reduce tension
  • relieve pain
  • increase mobility
  • reduce the risk of muscle and joint injury
  • improve posture

Research suggests that stretching alone is as effective as stretching alongside strength training for people looking to reduce chronic neck pain. Shoulder tension can cause this pain.

A small-scale 2015 study found that a 4-week regular stretching program could reduce neck and shoulder pain. The researchers noted that the stretching program improved neck function and the quality of life among office workers with chronic, moderate-to-severe neck pain.

What causes tight shoulders?

Tight shoulders can result from:

  • improper posture
  • sitting for long periods
  • working at a laptop or desktop that is not well-positioned
  • the overuse of a cell phone
  • stress
  • carrying heavy bags
  • injury
  • arthritis

Shoulder tension may worsen with age.

Preventing shoulder pain and tightness

Regular stretching can help prevent the shoulders from becoming tight in the first place. Getting plenty of exercise is also important. Yoga may help reduce stress and tension and increase flexibility.

When working at a computer, use a stand to place the screen at eye-level. This reduces the need to bend the neck and shoulders and lowers the risk of shoulder tension.

Maintaining good posture is also important. If a person notices that they are slouching, the shoulder roll exercise above can help with repositioning the shoulders.

Practicing good posture while sitting and standing, especially during long periods at a desk, can reduce shoulder and neck tension in the long term.

Outlook

Shoulder pain and tightness are common and treatable. Practicing the stretches above may reduce tightness and increase a person’s range of movement.

When ongoing shoulder pain does not improve with stretching, massage therapy may help.

If shoulder pain is severe, a person should see their doctor, who can diagnose and treat any underlying conditions.

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

Ankle Sprain Rehab Exercises to Get You Back on Your Feet

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Article featured on verywellfit

One of the most common sports injuries, an ankle sprain occurs when the ligaments surrounding the ankle joint are stretched or torn as the ankle joint and foot is turned, twisted, or forced beyond its normal range of motion.

If you suspect an ankle sprain, there are things you can do immediately after being injured to protect your ankle. Once the initial injury begins to heal, use exercises to rehabilitate your ankle and get back to the activities you love.

Ankle Sprain Causes and Grades

The most common cause of an ankle sprain in athletes is a missed step or a missed landing from a jump or fall. Ankle sprains vary in severity and are classified by the degree of severity:

  • Grade I: Stretch and/or minor tear of the ligament without laxity (loosening)
  • Grade II: Tear of ligament plus some laxity
  • Grade III: Complete tear of the affected ligament (very loose)
Immediate Treatment

For immediate relief, you can use the R.I.C.E. treatment plan: rest, ice, compression, and elevation.1 While there is general agreement that the best approach to an ankle sprain is immediate rest, there is some conflicting advice about what comes next.

Until definitive answers are available, the following approach is still the most widely recommended:

  • Rest: Avoid weight bearing for 24 hours, or longer for a severe sprain. You may need to use crutches.
  • Ice: Apply ice (bagged, crushed ice wrapped in a thin towel) to the ankle joint. To avoid frostbite, ice should not be left in the area longer than 20 minutes at a time. Ice for 20 minutes every two hours for the first 24 hours to control swelling.
  • Compression: Wrap the ankle with an elastic bandage (start at the toes and wrap up to the calf) to help prevent swelling and edema.
  • Elevation: Raise the ankle above the hip or heart to reduce swelling.

If the swelling doesn’t subside in 48 to 72 hours, or if you are unable to bear weight on the injured ankle within 48 hours, seek medical treatment for a complete evaluation.

Ankle Sprain Rehab

After the initial 24 to 48 hours of rest and icing, slowly begin bearing weight over several days as tolerated. Avoid full weight bearing during this phase. Gradually progress to full weight bearing. Try to use a normal heel-toe gait.

Start doing rehabilitation exercises as soon as you can tolerate them without pain. Range of motion (ROM) exercises should be started early in the course of treatment. Gradual progression to other weight-bearing exercises should follow shortly after.

Assessment of the Ankle Joint

After an ankle injury, the joint should be assessed for misalignment or structural defects caused by the sprain. A physician will check the joint and test for weakness or deficits in soft tissues (tendons, ligaments, and cartilage).

Your injury may require taping or bracing. If a fracture or dislocation is suspected, an MRI or an X-ray will confirm the diagnosis and determine the most appropriate treatment.

Any ankle injury that does not respond to treatment in one to two weeks may be more serious. Consult a physician for a thorough evaluation and diagnosis.

Types of Rehab Exercises

Specific exercises are prescribed to help restore ankle stability and function. These exercises are progressive (they should be done in order) and are generally prescribed for range of motion, balance, strength, endurance, and agility.

  • Range of motion (flexibility) exercises
  • Progressive strength exercises
  • Balance (proprioception) exercises
  • Progressive endurance exercises
  • Agility (plyometric) exercises

The following exercises can be used to rehab a Grade I ankle sprain. If your sprain is more severe, you should follow the plan prescribed by your physician and physical therapist. Your physical therapist can design the best program for your specific injury and your limitations.

Flexibility and Range of Motion Exercises

As soon as you can tolerate movement in the ankle joint and swelling is controlled, you can begin gentle stretching and range of motion exercises of the ankle joint.

  • Towel stretch: The towel stretch is a simple and effective way to improve the flexibility of your calf muscles. While seated on the floor, simply wrap a towel around the ball of the foot and gently pull the towel so the toes and ankle flex up.
  • Standing calf stretch: Stretching your calf muscles is important to help loosen the muscles and prevent further injury. While facing a wall, place one leg behind. Lean toward the wall until you feel a slight stretch in the calf of your extended leg.
  • Achilles soleus stretch: Slowly stretching your Achilles tendon can help you prevent injury and keep the tendon flexible. To stretch your tendon, stand an arm’s length away from the wall and place one leg back. Keeping the leg slightly bent at the knee, slowly lean forward and press your heel to the floor.
  • Toe circles: Move your ankle through its entire range of motion—up and down, in and out, and in circles. Move only the ankle and not the leg.
  • Alphabet exercise: With your leg extended, try to write the alphabet in the air with your toes.

Strengthening and Endurance Exercises

Once you have a good range of motion, joint swelling is controlled, and pain is managed, you can begin strengthening exercises.

  • Step-ups: Begin on a short step and slowly step up in a controlled manner while focusing on contracting the muscles of the foot, ankle, and leg. Turn around and slowly step down in the same manner. Repeat 20 times, several times per day.
  • Towel curls: To perform a towel curl, you will need to be seated and barefoot. Place a small towel on a smooth surface in front of you. Grab the towel with your toes. Keep your heel on the ground and curl your toes to scrunch the towel as you bring it toward you. Let go and repeat until you’ve moved the towel to you. Then, do the action in reverse to push the towel away from you. Repeat 10 times, several times a day.
  • Isometric exercises: Gently push against an immovable object in four directions of ankle movement—up, down, inward, and outward. Hold for 5 seconds. Repeat 10 times, several times a day.
  • Tubing exercises: Use elastic tubing to create gentle resistance. Wrap the elastic band around the ball of the injured foot and resist the band as you move your ankle up, down, inward, and outward. These exercises incorporate the four movements of the foot: inversion, eversion, plantar flexion, and dorsiflexion. Perform three sets of 15 repetitions for each movement and repeat several times a day to build endurance.
  • Toe raises: Stand with your heel over the edge of a step. Raise up on the ball of your foot, hold for 3 seconds, and slowly lower your heel to the starting position. Perform 20 repetitions several times a day.
  • Heel and toe walking: Walk on your toes for 30 seconds. Switch and walk on your heels for 30 seconds. Build up to 1 minute on toes and heels alternating for 5 to 10 minutes. Perform several times per day.

Proprioception Exercises

After you are able to place your full weight on the injured ankle without pain, you may begin proprioceptive training to regain balance and control of the ankle joint.

  • One-leg balance: Try to stand on one leg for 10 to 30 seconds. Increase the intensity by doing this with your eyes closed.
  • One-leg squat: Stand on the affected leg with your foot pointing straight ahead and the knee of the other leg slightly bent. Extend your arms for balance if necessary. Lift the non-supporting foot slightly off the floor and lower to a squat position.
  • Balance board ball toss: While balancing on a wobble board, balance board, or BOSU, catch and toss a small (5-pound) medicine ball with a partner.
  • Balance board with half-squats: While balancing on a wobble board, perform 10 slow, controlled half-squats.
  • Step up onto balance board: Place a balance board (or soft pillow or foam pad) 6 to 8 inches higher than your starting point. Step up 10 times.
  • Step down onto balance board: Place a balance board (or soft pillow or foam pad) 6 to 8 inches lower than your starting point. Step down 10 times.
  • One-leg squat and reach: Stand on the affected leg and raise the other leg slightly. As you squat, reach toward the floor with the hand opposite your standing leg.

Agility Exercises

Once you have regained balance, strength, and control, you can begin working on agility.

  • Lateral step up and down: Step up sideways to a step bench and then step down sideways.
  • Plyometric exercises: These can include single-leg hops (hop forward and concentrate on “sticking” the landing), single-leg spot jumps (hop from spot to spot on the floor), or reactive spot jumps (place numbered pieces of tape on the floor and as a partner calls out a number, hop to that number).
  • Sport-specific skills and drills: Sport-specific drills can be added as long as return to sports guidelines are followed.

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