3 Hamstring Stretches to Relieve Lumbar Herniated Disc Pain

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Article featured on Atlanta Spine Institute

3 Hamstring Stretches to Relieve Lumbar Herniated Disc Pain

If you suffer from a lumbar herniated disc, you may be experiencing radiating leg pain. The most effective way to relieve radiating leg pain is stretching on a daily basis. These three stretches will help take away some of the pressure on your sciatic nerve in your leg. They’ll also aid in loosening your hamstrings and improve the support in your lumbar spine.

Standing Hamstring Stretch

To perform this stretch, start by standing with your legs straight and feet together. Next, bend at your waist, while keeping your knees straight. Once bent over at the waist, place your hands on your hips or thighs. Inhale, slowly, then exhale, and hold this stretch for 30 seconds. Once the 30 seconds is up, maintain a flat back while you stand up straight.

Seated Hamstring Stretch

This stretch is a better option than the standing stretch if you have limited mobility or if your hamstrings are extremely tight. For this stretch, you’ll need a firm chair with a straight back and another item that has a similar height as the seat of the chair such as a stool or bucket. For this stretch, sit upright on the edge of the chair with both feet flat on the ground.

Straighten one of your legs in front of you and place the back of the heel on the top of the stool. Then, lean forward at the waist towards your straightened leg until you start to feel the stretch near the back side of your thighs. Hold the position for 30 seconds, then switch to stretching your opposite leg.

Towel Hamstring Stretch

This stretch can be performed while lying down and with the aid of a towel. To start, lie on your back on a flat surface. Put your left leg flat on the floor and raise your right leg up in the air. Wrap the towel around the ball of your foot on your right leg, and hold the two ends of the towel, one end in each hand.

Try to push your right heel up towards the ceiling and keep your rig leg straight until you feel it stretching your hamstring. Hold the stretch for 30 seconds, and then switch to the other leg. Repeat this stretch 3 times for each leg.

All information provided on this website is for information purposes only. Please see a healthcare professional for medical advice. If you are seeking this information in an emergency situation, please call 911 and seek emergency help.

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

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

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

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

Phone:

503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

7 Essential Everyday Exercises to Manage Rheumatoid Arthritis Pain

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Article featured on Healthline

If you have rheumatoid arthritis (RA), you may know that exercise is good for you. But finding the time, energy, and motivation to actually get moving may be difficult. This can be especially true when you’re dealing with painful, stiff joints.

Exercise can help people living with RA:

  • reduce pain
  • improve joint function
  • strengthen muscles around the affected joints
  • boost energy
  • enhance mood
  • improve day-to-day functioning

Here are seven types of exercise that can be especially beneficial for people living with RA.

Water exercise

The Centers for Disease Control and Preventione report that people living with RA show greater improvements in health after participating in hydrotherapy or exercising in warm water, compared with other types of activities.

Results from a large research review found that people living with RA who participated in hydrotherapy experienced less pain and joint tenderness compared with those who didn’t try this activity. The research also suggested that hydrotherapy may also help boost mood and overall well-being.

Water-based exercises, like swimming and water aerobics, may also help improve the use of affected joints and decrease pain.

Tai chi

Tai chi, which is sometimes called “moving meditation,” is a traditional Chinese martial art that combines slow and gentle movements with mental focus. This exercise improves muscle function and stiffness and reduces pain and stress levels in people living with RA.

Results from one study of people living with RA found that practicing tai chi can help reduce anxiety and depression and improve self-esteem, self-efficacy, and motivation.

To get started, you can purchase DVDs, follow an online program, or sign up for a class in your area.

Biking

If you have RA, getting your heart pumping is essential. This is because those living with RA are at a higher risk for cardiovascular diseases and complications. Biking is one type of exercise that offers heart-healthy benefits. It’s an excellent, low impact exercise that’s easier on the joints than other aerobic exercises.

Biking can help maintain cardiovascular health, increase leg strength, and reduce morning stiffness. You can bike outside, join a cycling group, or use a stationary bike at the gym or in your home.

Walking

A walk in the park may sound too simple, but it’s one of the easiest and most convenient forms of exercise.

In addition to getting your heart rate up, walking can help loosen your joints and reduce pain. Research published in 2015 suggests that just 30 minutes of walking a day can boost your mood, too.

If you’re having trouble with balance, try using walking poles to help stabilize yourself. If the weather has you stuck inside, consider heading to an indoor track or hopping on a treadmill instead.

Yoga

Yoga, which combines postures with breathing and relaxation, can also help improve RA symptoms. A 2013 study looked at the quality-of-life impact Iyengar yoga had on a small group of young women living with RA. The research showed that practicing yoga improved their pain and mood.

In research published in 2015, scientists from Johns Hopkins University found similar results: People living with RA experienced fewer tender and swollen joints after practicing yoga than they did beforehand. The research involved a small group of adults ages 18 years and older living sedentary lifestyles.

“Yoga or yoga stretching can help patients improve flexibility and range of motion,” says Dr. Mario Siervo, a primary care physician in Florida.

Other types of stretching

Healthcare professionals often recommend stretching for people living with RA.

“Stretching should include the muscles of your arms, your back, your hips, the front and back of your thighs, and calves,” says Dr. Philip Conwisar, an orthopedic surgeon in California. “Do some stretches first thing in the morning, take a stretch break instead of a coffee break, or stretch in the office for a few minutes.”

Dr. Naheed Ali, author of “Arthritis and You,” also recommends finger curling, mild wrist bending, and thumb stretching.

Adjust to Your Condition

Whichever exercise you choose, the important thing is to keep at it.

Some days you’re likely to feel more pain than others. When that happens, aim to exercise with less intensity, try a new low impact exercise, or take the day off.

If you do not have enough hand strength to grip a weight, you might want to consider using a resistance band around your forearm instead.

If you’re having a day where walking seems like the best option, consider going for a stroll outside or walking inside. Even if you need to walk at a slower pace, you can still benefit from the exercise because it has the potential to help you feel much better afterward.

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

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

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

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

Phone:

503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Acute Mechanical Back Pain

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What is acute mechanical back pain?

Acute mechanical back pain is a common medical problem. Acute pain is pain that has been present in your back for less than four to six weeks. Mechanical means that the source of the pain may be in your spinal joints, discs, vertebrae, or soft tissues. Acute mechanical back pain may also be called acute low back pain, lumbago, idiopathic low back pain, lumbosacral strain or sprain, or lumbar syndrome.

What causes mechanical back pain?

A precise cause of your acute mechanical back pain can be identified only 20% of the time. Sometimes, a specific accident or hard activity may cause the pain you’re feeling. However, 80% of the time, the specific source of the pain is not found. Fortunately most people recover in a relatively short period of time with simple treatment.

Mechanical back pain implies the source of pain is in the spine and/or its supporting structure. The surrounding muscles and ligaments may develop reactive spasm and pain.

What are the symptoms of mechanical back pain?

Most people with mechanical back pain experience pain primarily in their lower back. The pain may radiate (spread) to your buttocks and thighs. Many people may also experience spasms with mechanical back pain. The symptoms of mechanical back pain are generally more noticeable with flexion of the back and when lifting heavy objects.

How is back pain diagnosed?

A careful evaluation of your medical history and a physical examination will help your healthcare provider determine if you have mechanical back pain. He or she will then work with you to create an appropriate treatment plan.

If your healthcare provider has determined your back pain is mechanical, additional testing is not usually necessary. If your symptoms or the examination suggest the possibility of infection, malignancy, or a pinched nerve, additional tests may be done. Additional testing may include blood tests, x-rays, computed tomography (CT) scan, magnetic resonance imaging (MRI) and/or nerve conduction studies.

How is back pain treated?

Non-surgical treatment with limited rest and over the counter pain relievers is sufficient treatment for most patients like you. In some people, a supervised physical therapy program for ongoing mechanical pain may be recommended. Talk to your healthcare provider to see which treatment is right for you.

  • Bed rest: Short-term bed rest may be recommended for you if you have severe back pain and muscle spasms. Bed rest for more than 48 hours is rarely recommended.
  • Physical activity: In some cases, healthcare providers recommend early physical activity to promote rapid recovery from back pain. For moderate to mild back pain, you may be encouraged to maintain a near-normal schedule from the onset.
  • Ice and heat application: Applying heat and ice alternately to the lower back is helpful to relax the muscles and decrease muscle inflammation. In general, you are encouraged to apply heat for 20 minutes, and then apply ice for 20 minutes. If you find that one application is more helpful than the other, then use only that application. Generally, heat and/or ice should be applied two to three times per day.
  • Medications: If you have muscle spasms, a muscle relaxant may be prescribed for a short time (three to four days). Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen are available without prescription and may be used to reduce pain. Stronger prescription pain relievers are rarely required.
  • Physical therapy: In a few cases, physical therapy may be an essential part of acute back pain rehabilitation. It is important that you work with a physical therapist trained in this exercise approach to promote rapid healing. Active physical therapy can help shorten recovery time and return you to work and leisure activities as quickly as possible. Active physical therapy is an exercise program that may require home exercises as frequently as every two hours while you are awake. The exercises generally take about five minutes to do and do not require special equipment, nor do you need to go to a gym to do them.

What is the outlook for people with back pain?

The prognosis for complete recovery is excellent. Most people with acute mechanical back pain respond very rapidly to treatment. About 90% of people with acute low back pain are symptom-free in one to two weeks. Many of the remaining estimated 10% recover within three months.

Recurrences of back pain are common. Continuing your home exercise program may help reduce your risk of another episode.

When can I return to work?

It’s usually recommend that you return to work right away. If you cannot do your regular job, it is in your best interest to return to some kind of modified duty (light or restricted duty). Your healthcare provider can give you a prescription for a limited period of modified work duty.

It is very common to be afraid to promptly return to work and other activities because of fear of re-injury. However, if you are receiving proper treatment, your risk of re-injury should be limited. It is in your best interest to return to a normal lifestyle promptly. Early mobility has been found to directly result in a more rapid recovery. Maintaining a positive mental attitude is also imperative to a quick recovery.

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

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

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

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

Phone:

503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Does running cause arthritis?

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Mounting evidence suggests the answer is no.
When I took up running in college, a friend of mine scoffed at the idea. He hated running and was convinced runners were “wearing out” their joints. He liked to say he was saving his knees for his old age.

So, was he onto something? Does running really ruin your joints, as many people believe?

Runners can get arthritis, but is running the cause?

You may think the answer is obvious. Surely, years of running (pounding pavements, or even softer surfaces) could wear out your joints, much like tires wear out after you put enough miles on them. And osteoarthritis, the most common type of arthritis, usually affects older adults. In fact, it’s often described as age-related and degenerative. That sounds like a wear-and-tear sort of situation, right?

Maybe not. Sure, it’s easy to blame running when a person who runs regularly develops arthritis. But that blame may be misguided. The questions to ask are:

  • Does running damage the joints and lead to arthritis?
  • Does arthritis develop first and become more noticeable while running?
  • Is the connection more complicated? Perhaps there’s no connection between running and arthritis for most people. But maybe those destined to develop arthritis (due to their genes, for example) get it sooner if they take up running.

Extensive research over the last several decades has investigated these questions. While the answers are still not entirely clear, we’re moving closer.

What is the relationship between running and arthritis?

Mounting evidence suggests that that running does not cause osteoarthritis, or any other joint disease.

  • A study published in 2017 found that recreational runners had lower rates of hip and knee osteoarthritis (3.5%) compared with competitive runners (13.3%) and nonrunners (10.2%).
  • According to a 2018 study, the rate of hip or knee arthritis among 675 marathon runners was half the rate expected within the US population.
  • A 2022 analysis of 24 studies found no evidence of significant harm to the cartilage lining the knee joints on MRIs taken just after running.

These are just a few of the published medical studies on the subject. Overall, research suggests that running is an unlikely cause of arthritis — and might even be protective.

Why is it hard to study running and arthritis?

  • Osteoarthritis takes many years to develop. Convincing research would require a long time, perhaps a decade or more.
  • It’s impossible to perform an ideal study. The most powerful type of research study is a double-blind, randomized, controlled trial. Participants in these studies are assigned to a treatment group (perhaps taking a new drug) or a control group (often taking a placebo). Double-blind means neither researchers nor participants know which people are in the treatment group and which people are getting a placebo. When the treatment being studied is running, there’s no way to conduct this kind of trial.
  • Beware the confounders. A confounder is a factor or variable you can’t account for in a study. There may be important differences between people who run and those who don’t that have nothing to do with running. For example, runners may follow a healthier diet, maintain a healthier weight, or smoke less than nonrunners. They may differ with respect to how their joints are aligned, the strength of their ligaments, or genes that direct development of the musculoskeletal system. These factors could affect the risk of arthritis and make study results hard to interpret clearly. In fact, they may explain why some studies find that running is protective.
  • The effect of running may vary between people. For example, it’s possible, though not proven, that people with obesity who run regularly are at increased risk of arthritis due to the stress of excess weight on the joints.

The bottom line

Trends in recent research suggest that running does not wear out your joints. That should be reassuring for those of us who enjoy running. And if you don’t like to run, that’s fine: try to find forms of exercise that you enjoy more. Just don’t base your decision — or excuse — for not running on the idea that it will ruin your joints.

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

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

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

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

Phone:

503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

How to Prevent Football Injuries

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When you hear the term “football injury,” the first thing to come to mind may be an on-field collision, fall, or other split-second traumatic injury. But in fact, there are many muscle and tendon injuries football players face that are overuse injuries that happen over time. However, there are ways to prevent football injuries like these.“Our bodies are designed to work anatomically in a number of ways, and our bodies are also wonderful compensation machines,” Dr. Williams explained. “That means your body is great at using short-term strategies to avoid or prevent some kind of injury, usually without your even realizing it. The problem is, those strategies can be problematic in the long run, since they can lead to overuse injuries.”

How to prevent football injuries

Focus on proper biomechanics

– Everything is connected, and if your body’s mechanics are out of alignment in one area, it can cause injury elsewhere. For example, “Core and hip stabilization is key to preventing knee and ankle injury, and scapular thoracic stabilization is critical to preventing shoulder injury,” Dr. Williams said. Talk with a sports medicine specialist about evaluating and correcting ongoing biomechanical issues.

Get enough rest

Fatigue is more than just feeling tired after a two-a-day. It’s a deeper sense that your body’s resources are depleted, which can slow down recovery and healing. When you’re working hard on the practice field, prioritize rest off the field to help your body cope.

Warm up right

Avoid prolonged stretching of cold muscles before a workout. That outdated idea can actually increase injury risk. Instead, do some dynamic warm-ups, light versions of the activity you’ll be doing. You could start with a slow jog, followed by throwing and catching the football.

Strengthen that core

A strong core sets the stage for proper form from head to toe, because the core muscles stabilize the limbs. Remember, the core is not just the back and abdominal muscles at the surface. It’s also little-used muscles deep within the torso and abdomen that need attention.

Stay hydrated

Hydration is the foundation on which the rest of the workout is built. Being dehydrated can reduce performance, leading athletes to push themselves too hard and increasing injury risk. Talk with your sports medicine provider, your coaches, and your trainer about how to assess your hydration each day.

Don’t overtrain

When it comes to an intense sport like football, the pressure to overtrain can be huge. But more is not always more. Pushing yourself too hard can lead to exhaustion and poor form, making overuse injuries worse or increasing your risk of a new injury. Make sure your body has the time it needs to fuel up, hydrate, and rest to promote recovery. Your performance will be stronger in the long run.

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

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

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

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

Phone:

503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Back Pain Treatment in Kids and Teens

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Article featured on Spine-Health

Treatment of back pain in children will be dictated by the underlying diagnosis of the cause of the pain. Surgery is considered for patients who do not respond to several weeks of nonsurgical care or those with a medical emergency.

Nonsurgical Treatments

Mainstream treatment options for kids and teens with back pain include rest from aggravating activities, nonsteroidal anti-inflammatory medication, and/or wearing a back brace.

For most conditions, some type of physical therapy or exercise program is usually prescribed, such as:

  • Physical therapy. The goal of physical therapy in children emphasizes posture correction and core strengthening. Flexibility of hamstring and hip abductor and flexor muscles are also typically checked and treated for shortness or tightness.
  • Yoga. The treatment of chronic, nonspecific back pain through yoga can help improve the back and abdominal muscle functions in kids and teens. Yoga has shown positive outcomes on both physical and psychosocial aspects for children and teens with back pain.
    Some patients may benefit from acupuncture and massage therapy for the back, to help improve blood flow and improve healing in the affected tissues.

Nonsurgical care may be needed for several days to weeks depending on the severity of the underlying cause. Resuming physical activity and sports under a doctor’s supervision is advisable.

Psychosocial Intervention

A family history of lower back pain or smoking, or psychosocial stress in the family, may cause lower back pain in children and teens. Children can be stressed due to problems at school or home, and the type of response and support they get from family members and caregivers can play an important role in their perception of pain.

Counseling with a pediatric psychologist could help evaluate the child’s response to back pain. These trained medical professionals ask child-friendly and age-appropriate questions, including “What color would you assign to your back pain?” “If your back pain was an animal, what would it be and why?” “What do you do to lessen the pain?” “What can we do to help your pain?”

Psychosocial stressors typically exacerbate an already-existing back pain from a different cause. Psychosocial intervention is generally considered a supportive and alternative treatment approach for back pain in children and not a primary treatment option.

Surgery

Surgery may be recommended to address certain conditions that cause pain, such as a herniated disc, disc degeneration of the adjacent spinal segment, spondylolisthesis, or a spinal tumor. Surgery may also be considered in cases of spinal deformities, such as scoliosis, Scheuermann’s disease, or ankylosing spondylitis.

For disc and bone problems, lumbosacral fusion is the most common type of surgery performed in children. For kids with spondylolysis without disc degeneration and grade I spondylolisthesis or less, a direct repair of the vertebral defect may be considered. 1

A multidisciplinary approach works best to treat back pain in kids and teens. In this approach, physical, psychosocial, or occupational factors are addressed by a multidisciplinary team, including pediatricians, neurologists, neurosurgeons, and pediatric psychologists.

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

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

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

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

Phone:

503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

What is Knock Knees?

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 Article featured on Nationwide Childrens’
Genu valgum (knock-knees) is a common lower leg abnormality that is usually seen in the toddler, preschool and early school age child. In genu valgum, the lower extremities turn inward, causing the appearance of the knees to be touching while the ankles remain apart. Knock knees usually is first seen in late toddlerhood. Often parents may have noticed the knees bowing out (genu varum) when the child first started walking but by age 3, the child has developed knock knees. Genu valgum is most severe by age 3 but then usually resolves on its own by age 7-8. Knock knees are slightly more common in girls than boys.

Types of Knock Knees (Genu Valgum)

  • Physiologic (normal growth and development) variant (MOST COMMON)
  • Pathologic
    • Rickets
    • Previous metaphyseal (shaft) fracture of the proximal tibia or sometimes called “Cozen’s Phenomenon”
    • Multiple epiphyseal dysplasia (bone and cartilage disorder affecting ends of leg bones)

Clinical Findings

While standing, the child’s knees will touch or be closer together then the ankles which are further apart.

Diagnostic Studies

No x-rays or other imaging studies are done to diagnosis physiologic genu valgum.

What Is the Treatment for Knocks Knees (Genu Valgum)?

No special type of brace, shoes, or other orthotic devices has been found to improve or speed up the resolution of knock-knees. The only treatment for genu valgum is time and normal growth and development.

Majority of children with genu valgum resolve on their own but if the knock-knees increase in severity or does not improve by age 10, then further evaluation and testing may be warranted.

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

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

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

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

Phone:

503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Understanding Common Orthopedic Injuries Resulting from Car Accidents

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Article featured on Coastal Orthopedics
We realize that car accidents can be traumatic experiences that can cause severe, visible, and invisible injuries. Often, the impact can result in orthopedic injuries, which are injuries to the musculoskeletal system that includes bones, joints, muscles, tendons, and ligaments.

These injuries can cause significant pain, limit mobility and the ability to perform everyday tasks and require a lengthy recovery process. Understanding the common orthopedic injuries resulting from car accidents can help you be aware of the potential risks and seek prompt medical attention.

Whiplash

Whiplash is a common injury that results from a car accident, particularly rear-end collisions. It occurs when the neck is jerked back and forth suddenly, causing the head to move beyond its normal range of motion. Whiplash can result in neck pain, stiffness, and limited mobility. It may also cause headaches, fatigue, and dizziness.

The severity of whiplash can vary depending on the force of the impact, the angle of the collision, and other factors. While some people may recover from whiplash within a few weeks with proper rest and pain management, others may experience chronic pain and long-term complications.

Fractures

Fractures, or broken bones, are another common orthopedic injury resulting from car accidents. Fractures can occur in any part of the body, including the arms, legs, hips, spine, and ribs. The severity of the fracture can vary from a hairline fracture to a complete break that requires surgical intervention.

Fractures can cause significant pain, swelling, and limited mobility. In severe cases, fractures can result in permanent disability or chronic pain. Immediate medical attention is essential to prevent further damage and ensure proper healing.

Dislocations

Dislocations occur when a bone is forced out of its normal position in a joint. Car accidents can cause dislocations in various parts of the body, including the shoulder, elbow, hip, and knee. Dislocations can cause significant pain, swelling, and limited mobility. In severe cases, dislocations may require surgery to correct.

Torn Ligaments

Ligaments are tough bands of tissue that connect bones to each other in joints. Car accidents can cause ligaments to tear, resulting in pain, swelling, and instability in the affected joint. Torn ligaments are most common in the knee and ankle, but they can occur in any joint. Recovery from torn ligaments can be lengthy and require physical therapy and rehabilitation.

Spinal Cord Injuries

Spinal cord injuries are a severe orthopedic injury that can result from car accidents. The spinal cord is a bundle of nerves that runs from the brain to the lower back and controls various bodily functions. Spinal cord injuries can cause partial or complete paralysis, loss of sensation, and other complications.

The severity of a spinal cord injury depends on the location and extent of the damage. Immediate medical attention is crucial to prevent further damage and ensure the best possible outcome.

Soft Tissue Injuries

Soft tissue injuries include injuries to muscles, tendons, and ligaments that are not caused by a fracture or dislocation. Car accidents can cause soft tissue injuries, including sprains and strains. Sprains occur when a ligament is stretched or torn, while strains occur when a muscle or tendon is stretched or torn.

Soft tissue injuries can cause pain, swelling, and limited mobility. While some soft tissue injuries may heal with rest and physical therapy, others may require surgical intervention.

Concussions

Concussions are a type of traumatic brain injury that can occur when the head is hit, shaken, or jerked suddenly. Car accidents can cause concussons, which can result in headaches, dizziness, nausea, and confusion. In severe cases, concussions can cause unconsciousness, seizures, and other complications.

Recovery

Recovery from a concussion can take several weeks or even months, and it is essential to seek prompt medical attention to ensure proper treatment and avoid long-term complications.

Prevention

While car accidents can happen unexpectedly, taking preventive measures can help reduce the risk of orthopedic injuries. Always wear a seatbelt and ensure that all passengers in the car do the same. Properly install and use car seats for children. Avoid driving under the influence of drugs or alcohol, and limit distractions while driving, such as using your phone or eating.

Conclusion

Car accidents can cause a range of orthopedic injuries, including whiplash, fractures, dislocations, torn ligaments, spinal cord injuries, soft tissue injuries, and concussions.

These injuries can cause significant pain, limit mobility, and require lengthy recovery periods. Understanding the common orthopedic injuries resulting from car accidents can help you be aware of the potential risks and seek prompt medical attention.

Taking preventive measures, such as wearing a seatbelt and avoiding distractions while driving, can help reduce the risk of orthopedic injuries and ensure your safety on the road.

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

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

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

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

Phone:

503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Common Pickle Ball Wrist Injuries

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Do you experience a dull and aching pain or soreness in your wrist during or after playing racket or paddle sports? Does your wrist feel stiff when reaching for low balls or flicking your wrist for those difficult and awkward shots? If you answered yes and your symptoms are located on the “pinky” side of your paddle wrist, then you have ulnar-sided wrist pain. Pain in this region can be anything from wrist arthritis, tendon irritation, joint instability, or triangular fibrocartilage (TFCC) injury. Ulnar-sided wrist pain can be uncomfortable and persist if left untreated, but early treatment can significantly reduce pain and discomfort. Common athlete complaints include:

  • stiffness
  • clicking or snapping sensation
  • local swelling
  • pain.

Typically, symptoms increase when gripping a racket/paddle, twisting your wrist, and rotating your forearm. There are several structures, including ligaments, nerves, and tendons, especially on the small finger side of your wrist that can be injured from repetitive use in awkward positions, or from direct trauma, such as a fall onto the hand. Early diagnosis is critical to assess which structures are involved to provide athletes with the optimal course of treatment. Your physician will assess your pain symptoms, joints/ligaments and stability via clinical exam, X-rays and/or MRI. Medical management varies depending on severity, structures injured and other medical history concerns.

Often, with recreational and novice tennis and Pickle ball athletes, there is evidence of muscular weakness in the shoulder blade, shoulder rotator cuff, upper arm muscles, and forearm. Weakness in these areas often lead to using your wrist and hand in less stable positions causing increased force through the ulnar side of the wrist.

I have these symptoms, now what?

If you find you have wrist pain while playing sports or completing daily activities, an evaluation by a physician is necessary to rule out any underlying medical conditions. From there, a proper course of treatment could help to address your symptoms.

How will hand therapy help me?

Referral to a Certified Hand Therapist (CHT) can assist in the assessment of your core strength/posture, shoulder/elbow/forearm/wrist flexibility and strength. Using a variety of special tests and assessment techniques, your hand therapist can prescribe neuromuscular exercises, proper splints to support your wrist, core strengthening, flexibility exercises, and joint protection strategies to reduce pain and get you back on the court safely and efficiently.

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

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

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

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

Phone:

503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Preventing Injuries While Golfing

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Golf is a popular sport and offers a range of health benefits. Regular golf can help improve stamina, cardiovascular fitness and muscular endurance. For example, the average golfer playing an 18-hole game walks about seven kilometers. While the risk of injury from playing golf is low compared to other sports, common golf injuries include injuries to the lower back, shoulder, elbow, wrist, head and eye.

Risk factors for golfing injuries

Some of the factors that can increase your risk of a golfing injury include:

  • Time spent playing – generally, the more often you play, the higher your risk of injury. Golfers who spend more than six hours per week in competitive play are at increased risk of overuse injuries, as are professional golfers.
  • Unsupervised children – injuries to children under the age of 10 years are often the result of inadequate adult supervision (for example, children getting hit in the face by swinging clubs).
  • Incorrect technique – examples include poor swing style and hitting the ground instead of the ball. Incorrect technique dramatically increases the risk of injury. Golfers who perform correct technique are less likely to injure themselves.
  • Failure to warm up and cool down – warming up and cooling down are extremely important to reduce the risk of muscle and joint injuries.
  • Previous injury – golf can aggravate existing injuries.

Health and safety suggestions for golf

Suggestions include:

  • Make sure equipment, such as clubs and shoes, are professionally fitted.
  • Be SunSmart. Wear sun protective clothing, use SPF30+ (or higher) sunscreen and lip balm, wear an appropriate hat, seek shade where possible and wear sunglasses.
  • Insect repellent should be carried in your golf bag at all times.
  • Drink non-alcoholic fluids before, during and after the game. Take drinks with you in your golf bag to avoid dehydration during play.
  • Practice the rules and etiquette of the game. For example, make sure that no one is standing too close when you’re about to swing, and always call out ‘fore’ to warn others if your shot appears to be heading in their direction.
  • Obey all safety instructions when driving a motorized golf cart.
  • Postpone play if lightning strikes are possible.
  • Avoid placing hands in holes or areas where spiders or snakes might inhabit.
  • Supervise young children on the golf course at all times. For example, make sure they don’t stand too close when someone is teeing off and don’t allow them to fool around with golf clubs.
  • Get adequate rest between games.
  • Carry a mobile phone, wherever possible, in case of emergency.

Warming up before playing golf

Muscle strains and sprains are more likely to occur if you fail to warm up properly before play. A study of golfers undertaken by the Sports Injury Prevention Unit at Deakin University in Victoria found that less than three per cent of Victorian golfers warm up properly, while nearly half don’t warm up at all.

Suggestions include:

  • Walk briskly for a couple of minutes to raise your heart rate.
  • Warm up your neck and upper back by dropping your chin to your chest, gently rolling your head from side to side in slow half-circles.
  • Warm up your shoulders. Hold a golf club horizontal to the ground, keeping your hands about shoulder width apart. Slowly raise the club overhead, hold for a few moments and then lower. Hold the golf club in a similar way, but this time behind your back. Raise as high as you can, hold for a few moments, then lower.
  • Warm up your torso with side bends. Slide your hand down your leg to support the weight of your torso.
  • Twist through the waist – gently and slowly turn from one side to the other.
  • Go through the motions of swinging the club without actually hitting a ball. Begin with gentle half swings and work up to full swings over the course of a few minutes.

Cool down after the activity. Use the same range of stretches suggested above.

Take care of your back

Suggestions include:

  • Consider using a buggy to transport your clubs, or carry clubs using a supportive carry brace.
  • Carry out a general strength and fitness program that includes weight training or aerobic activities, such as walking or jogging, to improve muscle strength, flexibility and endurance.
  • Strengthen abdominal muscles to support your lower back. A Canadian study found that golfers with strong side abdominal muscles (obliques) have a reduced incidence of back pain.
  • Consider taking lessons with a PGA qualified coach to improve your technique to prevent injury and improve performance.

Suggestions include:

  • Don’t engage in long practice sessions, particularly if you are practicing the one shot over and over.
  • If you are practicing your putting, make sure you straighten up and stretch regularly.
  • Remember to bend your knees when picking up balls. Lift one leg off the ground as you lean over to counterbalance your weight.
  • Try not to use more force than is necessary for the swing, especially in the ‘follow through’ motion after the ball has been hit.

Treat a golfing injury promptly

Suggestions on what to do if you are injured include:

  • Stop immediately if injury occurs. Playing on will only exacerbate the injury.
  • All injured players, regardless of how severe the injury is, should seek first aid or prompt medical treatment of their injury.
  • Treat all soft tissue injures (ligament sprains, muscle strains, bumps and bruises) with rest, ice, compression, elevation (raise the injured limb above your heart) and referral to a health professional.
  • Injured golfers should not resume play until they have completely recovered from their injury.

Where to get help

  • Your doctor
  • Professional Golf Association coach
  • Physiotherapist

Things to remember

  • Common golf injuries include injury to the lower back, shoulder, elbow, wrist, head and eye.
  • Warm up thoroughly before play to reduce your risk of muscle and joint injuries.
  • Remember to bend your knees when picking up balls. Lift one leg off the ground as you lean over to counterbalance your weight.
  • Take golf lessons to improve your technique.

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

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

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

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

Phone:

503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm