7 Best Hip Flexor Stretches

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Article featured Verywellfit

The hip flexors are a group of muscles that help you move your lower body. You have hip flexors on either side of your body. They include the rectus femoris, iliacus, psoas, iliocapsularis, and sartorius muscles, which allow you to bend at the hips, lift your knees, and swivel your hips from side to side.1

Hip flexor stretches may be helpful to people who experience tight hips. Whether you have a sedentary or active lifestyle, the hips can feel tight for various reasons. Opening up and relaxing the muscles in the hips and upper thighs help encourage proper movement and use of this area, which can prevent injury.

These hip flexor stretches may be especially beneficial to do before a strength training workout. While many people are aware of the need to stretch before exercise, it is a step that is often skipped. To get the most out of your workout, especially one that heavily involves the lower body and requires ample flexibility, always remember to stretch the hip flexors and related muscle groups.

Standing Lunge Stretch

Lunges are not just great exercises for the legs and glutes, they can also serve as a hip flexor stretch. You should feel the standing lunge stretch in your hip flexors, groin, and inner thighs.

  1. Stand up straight with your arms at your side.
  2. Place your hands on your hips or on your forward knee.
  3. Take a step forward with your right foot so you are standing in a split stance.
  4. Lower your right knee so it is at a 90-degree angle. Your left leg is extended straight back behind you.
  5. Hold the stretch for 20-30 seconds.
  6. Release and repeat on the other side.

Kneeling Hip Flexor Stretch

For a deeper stretch, try the kneeling hip flexor stretch. You’ll need an exercise mat or soft surface to do this stretch. Here’s how:

  1. On a yoga mat or exercise mat, kneel on both knees. Your bottom should be on the heels of your feet with the balls of your feet pressed firmly against the mat.
  2. Lean forward and press your palms to the mat. Hands should be shoulder-width apart and elbows should be bent slightly to prevent them from locking.
  3. Bring your left knee forward through the gap between your arms and place your left foot flat on the mat in front of you, creating a 90-degree angle.
  4. Straighten your upper body and place both of your hands on your left knee in front of you for support and balance.
  5. Extend your right leg behind you. Your right knee should be pressed into the mat and the top of your right foot is rested on the mat.
  6. Lean forward slightly to deepen the stretch. Hold for 20-30 seconds.
  7. Exit the stretch and repeat on the other side.

Seated Butterfly Stretch

The seated butterfly stretch is a basic stretch that opens up the hips, thighs, and groin. This stretch is great for runners or people who want to improve the flexibility in their lower body. Here’s how to do the butterfly stretch:

  1. Begin in a seated position with your legs in front of you.
  2. Grab your ankles and bring your feet closer to your groin. If needed, do this one leg at a time.
  3. Bring both feet together so the bottoms of your feet are touching.
  4. Continue to hold your ankles with your hands while using your elbows to press down on your knees.
  5. Apply gentle pressure to the knees so they get closer to the floor.
  6. Hold the stretch for 20-30 seconds before releasing and repeating if needed.

Basic Bridge

Basic bridges are often used as glute exercises, but they can also be used to help open up the hips. This is how to do them to really target the hip flexors:

  1. Lie on your back on an exercise mat or soft surface. Keep your hands at your sides and your knees bent.
  2. Raise your hips. Your shoulders and feet should be flat on the floor, creating a straight line from your knees to your shoulders.
  3. When you reach the top of this stretch, lift one foot off the floor at a time. This causes the hips to flex.
  4. Hold for 20-30 seconds. Then switch to the other side.

Lying Hip Flexor Stretch

Hip flexion exercises can be performed seated or standing. It’s a beginner-friendly stretch that causes the hips to flex by moving the legs. Here’s how to do lying hip flexion stretches:

  1. Lie flat on the ground. Your legs should be stretched out with your toes pointed up. Keep your hands at your sides.
  2. Bend your left knee and slowly bring it to your chest. As your knee draws nearer, wrap both of your hands around your knee.
  3. Gently pull your knee as close to your chest as possible. To make the stretch more challenging, straighten your leg and pull it closer to you with a resistance band. Rotate your hips to deepen the stretch.
  4. Hold for 20-30 seconds.
  5. Release the stretch and repeat on the right side.

Reclined Hip Stretch

The reclined hip stretch is also known as the Figure Four Piriformis Stretch. It is considered a pilates stretch, but you can incorporate it into your hip flexor stretching routine. Follow these instructions to perform this move:

  1. Lie on your back on a yoga mat. Bend your knees so your feet are flat on the floor.
  2. Bring your right knee closer to your chest, lifting your right foot off the mat.
  3. Bring your left knee up and rotate your left leg outward at the hip. Rest your left ankle on your right thigh above the knee.
  4. Deepen the stretch by grasping your hands behind your right thigh and pulling gently. You should feel this stretch in your left hip.
  5. Hold for 20-30 seconds and repeat on the other side.

Low Lunge Twist Stretch

The low lunge twist stretch is a beginner-friendly stretch that opens up the hips and low back. If you’ve been sitting for a long period of time or need to stretch before exercising, this is a good stretch to relax tight muscles in the hips and back. To do this stretch, follow these steps:

  1. Start in a forward lunge position. Your right leg should be forward.
  2. Drop your left knee to the ground so your shin and the top of your left foot are pressed against the floor.
  3. Gently press your right elbow into the inside of your right knee. Twist your torso to the left. As you twist to the left, extend your left arm behind you.
  4. Hold for 20-30 seconds.
  5. Release the stretch and repeat on the other side.

 

Tight hips should not be ignored. To keep the hips fully functional and free of pain, stay active by doing exercises that involve the hips as well as performing hip flexor stretches regularly.

It is especially important to stretch throughout the day if you have a sedentary lifestyle or job that requires you to sit for long periods of time. Hip-opening stretches are also recommended before running, strength training, and playing sports. If tight hips persist, check with your doctor or physical therapist.

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

Upper Back Pain Between Shoulder Blades: Is it Serious?

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Article featured on MedicalNewsToday

Poor posture, injury, or problems with the spine can all lead to upper back pain. A common cause of pain between the shoulder blades is muscle strain. Treatments for mild upper back pain include stretching exercises and pain relievers. Some cases of pain between the shoulder blades are preventable. Someone with underlying spinal problems may need advice from a doctor or physical therapist to reduce pain and discomfort.

Causes

Stretching, maintaining good posture, relieving stress, and avoiding heavy lifting can help alleviate or prevent shoulder pain.

There are several muscles of different shapes and sizes in the upper back, which help with neck, shoulder, and arm movements.

Injuries to these muscles can cause upper back pain. The feeling can be a dull ache or a sharp pain.

Exercise

Some forms of exercise increase the risk of injuring the upper back.

Throwing a ball overhead, lifting weights, and performing some swimming strokes can strain muscles between the shoulder blades. The repetition of these movements over time is a common cause of muscle strain.

Other symptoms of muscle strain include a feeling of weakness in the area, swelling, and muscle cramps. People can treat a mild strain with ice, rest, and pain relievers. Most mild strains should heal within a couple of weeks.

Nonsteroidal anti-inflammatory drugs (NSAIDs) can reduce pain and swelling. It is important to try to avoid activities that strain the back muscles. Applying an ice pack for up to 20 minutes every few hours can also reduce pain and swelling. Gently moving the shoulders at regular intervals can help reduce any stiffness.

Posture

How someone sits or stands can cause pain between the shoulder blades. Some positions that may put a strain on muscles in the upper back include:

  • sitting at a desk for much of the day
  • using an uncomfortable chair
  • leaning over a laptop for long periods
  • crossing the legs when sitting down

These postures can cause a dull ache between the shoulder blades.

Gently stretching the muscles in the upper back can help ease the pain. People can try rolling the shoulders forward and backward to reduce stiffness. Linking the hands behind the back and gently pulling the arms downward might also help.

Stress

Stress causes muscles in the body to become tense. The neck and shoulders are a common area of tension, which can cause pain between the shoulder blades. Stress can also cause headaches if the shoulder muscles are tense for a long time. Addressing the causes of stress, having a good support network, getting enough sleep, and exercising regularly can all reduce stress.

Lifting or carrying

Carrying or lifting something heavy can strain the upper back. People should take care to use safe lifting practices when pushing, pulling, or lifting items.

Carrying a shoulder bag puts weight on the shoulders, pulling on the muscles between the shoulder blades. Holding heavy shopping bags can also strain the arms and the muscles in the upper back.

People can avoid carrying too much weight on the shoulders by choosing backpacks with two straps to spread weight evenly and only carrying essential items. If necessary, a person can make more than one trip to avoid carrying several heavy bags at once.

Muscle injury

Injury to muscles in the upper back can cause pain between the shoulder blades.

Injuries might occur as a result of exercising, lifting something heavy, or falling. A tear can cause severe pain.

The rotator cuff muscles attach the arm to the shoulder blade. Injuring one or more of these muscles can cause pain in the upper back and shoulder. Such injuries can also cause difficulty in moving the arm or shoulder.

Treatment for mild or moderate muscle tears includes resting, applying an ice pack, and doing strengthening exercises. In some cases, a doctor may prescribe steroid injections to reduce swelling. For about 20% of rotator cuff injuries, surgery is necessary to reattach a tendon.

Scoliosis

Scoliosis is a condition in which the spine has a sideways curve. A person’s shoulders or hips may look slightly uneven, or one shoulder might stick out.

Scoliosis does not always cause symptoms, but some people with this condition may experience back pain. Exercise will help strengthen muscles in the upper back and shoulders, which can reduce muscle strain and pain.

Myofascial pain syndrome

Myofascial pain syndrome is a long-term health condition that causes pain in specific muscle groups. Unlike with other chronic pain conditions, pain does not occur throughout the body.

A trigger point in a muscle will cause pain in the area. In the upper back, it may cause pain across the group of muscles around the spine, neck, and shoulders. Treatment can include laser therapy, steroid injections, lifestyle changes, and massage.

Osteoarthritis

Gradual wear and tear of the joints over time can cause osteoarthritis. The symptoms include stiffness, pain, and swelling, which can cause difficulty in moving the joints.

Injuring or overusing the joints can increase the risk of osteoarthritis.

Some people have a job that requires frequent reaching overhead or heavy lifting. This work can lead to osteoarthritis in the shoulder joints and upper back pain later in life.

Maintaining good posture, keeping the muscles in the shoulders and upper back strong, and avoiding heavy lifting can help prevent pain between the shoulder blades.

People who sit at a desk for long periods may benefit from a comfortable chair to prevent upper back pain. They should try to keep the spine in a natural position without hunching the shoulders or pushing the neck forward.

Regular exercise can help a person maintain a moderate weight, which reduces strain on the back. Stress can cause tension in the upper back and shoulders. Yoga or stretching exercises can help ease tight muscles.

Summary

It is easy to strain muscles in the upper back and cause pain between the shoulder blades. Common causes are leaning over a laptop, carrying heavy bags, or sitting in an uncomfortable seat for long periods.

Most causes of upper back pain are mild. However, some more serious problems can cause pain between the shoulder blades. It is important to seek medical advice for symptoms of scoliosis, osteoarthritis, or a muscle tear.

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

Bicep Tear or Strain: Causes and Treatment

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Article featured on MercyHealth

What is a bicep tear or strain?

A bicep tear is a strain or tear in the bicep muscle that can occur in the shoulder or elbow. The tear can be complete (the tendon has torn completely away from the bone) or partial.

Bicep tears or strains are classified as grades 1 – 3 depending upon severity of the injury.

Types of bicep tears or strains

  • Grade 1 — minor injury that involves overstretching the biceps muscle or tendon, typically without a loss of strength or mobility.
  • Grade 2 — causes moderate tearing in the biceps or tendon with some loss of mobility or strength.
  • Grade 3 — a complete rupture of the biceps muscle or tendon, may require surgery to repair.

Causes of a bicep tear or strain

There are a variety of causes for a bicep tear or strain including:

  • Constant overuse — sports that require repetitive movement on the bicep in the shoulder or elbow can cause a bicep tear or strain.
  • Acute injury — moving or twisting your elbow in an unfamiliar way can cause a bicep tear or strain, for example, falling on an outstretched arm.

Risk factors for a bicep tear or strain

Individuals at risk for a bicep tear or strain include:

  • People who participate in sports that require throwing, such as baseball or softball
  • People with poor circulation
  • People with previous shoulder or other upper-arm injuries
  • People who don’t warm up for sporting activities as much as they should

Symptoms of bicep tear or strain

The most common symptom of a bicep tear or strain is a sudden burst of pain in the upper arm near the shoulder. You could also hear a “popping” sound as the tendon tears. Other signs that you may have torn a bicep tendon can include:

  • Weakness in the shoulder
  • Bruising on the upper arm
  • Inability to move or rotate your arm
  • Change in the look of the bicep in the upper arm (it may look popped out)
  • Muscle spasms

Diagnosis of bicep tear or strain

Your doctor can diagnose a bicep tear or strain in a full physical exam. Your doctor will ascertain your symptoms and medical history before performing physical tests. In a complete tear, diagnosis is obvious due to the appearance of a bump on the upper arm.

Other shoulder conditions, such as rotator cuff injuries, shoulder impingement and shoulder tendinitis, often accompany a bicep tear.

Your doctor may order diagnostic tests, like an x-ray or MRI, to evaluate the severity of the injury and if you have any other conditions.

Treatment of bicep tear or strain

In most cases, nonsurgical treatments will relieve the symptoms associated with a torn or strained bicep. Nonsurgical treatment options include rest, ice and anti-inflammatory medications.

Other nonsurgical treatments may include:

  • Physical therapy and rehabilitation — exercises to help improve shoulder flexibility and build shoulder strength, your physical therapist will develop a treatment plan that is customized for you.
  • Platelet rich plasma (PRP) therapy — helps speed up the recovery process up by injecting concentrated growth factor platelets from your blood back into the affected shoulder. PRP therapy is a newer treatment option for soft tissue injuries.

It is rare for a patient to need surgical treatment for a bicep tear. Candidates for surgery include:

  • People who experience chronic cramping or muscle pain in the bicep near the shoulder
  • Athletes who need to have complete range of motion restored
  • People who have occupations that demand full range of motion in the shoulder

There are several surgeries your surgeon could recommend to repair bicep tear including:

  • Bicep tenodesis — bicep tenodesis surgery will anchor the ruptured end of the biceps tendon to the bone with a screw.
  • Acromioplasty and direct tenodesis — this is a procedure that is more commonly performed on younger patients who have a history of prior shoulder injuries.

Recovery from bicep tear or strain

The time needed to recover from a bicep tear or strain will depend on many factors, including age and health of patient, as well as severity of the injury. Mild injuries take ten weeks or more, while more severe injuries that require surgery can take months to fully recover function.

Your physical therapist and orthopedic surgeon will require you to wear a sling for four weeks following surgery and gradually build up your strengthening exercises as you get stronger. Physical therapy will be crucial to strengthening the muscles to allow you to return to your day-to-day activities.

During the recovery process, avoid participating in activities that cause pain (other than physical therapy).

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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

How Long Does it Take to Recover from Total Knee Replacement Surgery?

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Article featured on Arkansas Surgical Hospital

If your doctor has suggested total knee replacement surgery, it’s crucial to know what to expect after the procedure. Recovery from a total knee replacement surgery takes about three months and depends on how well you follow your surgeon’s instructions. Understanding the timeline will help you prepare for the downtime you’ll need while your knee takes time to heal and rebuild strength.

Understanding Total Knee Replacement Surgery

Knee replacement surgery is usually suggested when you experience severe, unrelenting pain that hasn’t been alleviated by other means. If there is loss of motion, a lot of grinding in the joint, or misalignment of the knee, a knee replacement can help.

What to Expect After Total Knee Replacement Surgery

Recovering from a knee replacement is a lengthy but worthwhile process. Here’s what to expect when you recover from your knee surgery at Arkansas Surgical Hospital.

The Day of Surgery

After your knee replacement is complete, you’ll be taken to the post-anesthesia care unit, where a nurse will carefully monitor your vital signs and incision. When your pulse, blood pressure, and breathing rate are normal, you’ll be transferred to your private suite in our patient care unit. In most cases, you’ll stay overnight. You’ll be given pain medication to keep you comfortable after your surgery.

Postoperative Care

You will meet with a physical therapist on the day of or the day after your total knee replacement. Your therapist will develop an exercise regimen to help you with mobility, which will start as soon as possible after surgery to prevent stiffening of the knee joint.

While you’re in the hospital, your physical therapist will take you through various exercises designed to strengthen and stabilize the knee. By the time you leave the hospital, you should be walking independently with an assisted device. Most patients discharge home from the hospital after 1-2 nights. Your surgeon will decide which is appropriate for you.

The First Six Weeks

Before you return home, make sure you have safety features installed. These may include a shower seat in the tub or shower, grab bars where needed, and other mobility aids recommended by your surgeon or physical therapist.

During the first six weeks at home following a total knee replacement surgery, the focus is on healing. You may take over-the-counter medications for pain, which your doctor can recommend.

Eat lots of iron-rich foods to promote healing and keep your strength up. At the six-week point after your surgery, you should be able to stand, sit, walk, and use the stairs unaided.

Returning to Work & Activities

Most patients can return to work after six to eight weeks. If your job involves manual labor or long stretches of time spent walking and standing, it may take you longer to return to full-time work. Your doctor can advise you on when you’re ready. It’s essential to pace yourself and not put too much stress on your knee joint before it’s strong enough to handle the load.

Exercise is vital for proper recovery from total knee replacement surgery. During the first several weeks after your procedure, walking and gentle exercises may be appropriate in addition to your physical therapy. Sports, jogging, and other high-impact activities need to be postponed until about two to three months after your surgery to give your joint time to heal and strengthen. Avoid lifting anything over 40 pounds during the first three months after your total knee replacement surgery.

Getting Back to Normal

Your body and your knee joint will continue to gain strength for several months after your surgery. There shouldn’t be any pain after the first four months. If you continue to feel pain, be sure to talk to your surgeon.

If you’ve participated in activities that are hard on your knees in the past, talk to your doctor about how to return to jogging, skiing, and other activities while protecting your new knee implant. There may be some activities that aren’t advisable.

Most patients fully recover within six months to a year of total knee replacement surgery. While this may seem like a long time, the knee replacement itself can last as long as 15-20 years, giving you many years of comfort and mobility.

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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

What Are the Most Common Softball Injuries?

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Article featured on Summit Orthopedics

As those long summer days return, so does softball. Softball is a challenging sport that can lead to a variety of injuries. We talked with sports medicine specialist Sarah Lehnert, M.D., C.A.Q., to learn more about the most common softball injuries.

What are the most common softball injuries?

“The most common complaint we see in softball players is shoulder pain,” Dr. Lehnert said. “It’s most often the pitchers, but also the catchers and some infielders.”

Repeated powerful throwing, especially if the player uses poor technique, can lead to several kinds of shoulder injuries. They include:

  • Rotator cuff symptoms — pain from impingement or pinching
  • Labral tears — tears to the rim of cartilage that lines the shoulder socket

Other upper extremity injuries can also affect softball players:

  • Tennis elbow, or elbow pain in general
  • Wrist, hand, and finger injuries from so much gripping
  • Wrist fractures from diving into a base or diving after a ball

Lower body injuries can also happen in softball. The most common include:

  • Ankle sprains — “Because the players are always running the bases counterclockwise, you can strain the outer ligaments on one side of the ankle, increasing the risk of sprains,” Dr. Lehnert said. “Actions like sliding into a base or running on uneven surfaces on the field can also contribute to the risk of an ankle sprain.”
  • Knee ligament injuries, including MCL sprains and ACL sprains
  • Patellofemoral knee pain — “This type of kneecap pain is most common in catchers, who have to squat down in a flexed knee position that puts a lot of pressure on the kneecap,” Dr. Lehnert said.

Other injuries

  • Softball players can experience neck and low back pain. “Neck pain often happens with throwers, including pitchers as well as outfielders, who overload the upper trap muscles,” Dr. Lehnert said.
  • Concussions from collisions on the field or being hit with a ball are also a concern.

How do I know if my softball injury is serious?

Like any sport, there are lots of bruises and strains that can come with softball, especially at a competitive level. Generally speaking, if the pain responds to remedies like ice, heat, and ibuprofen, and if it goes away quickly, it probably isn’t serious. Here are some important things to keep in mind when you’re evaluating one of these most common softball injuries:

  • Being able to bear weight on an ankle doesn’t mean that it’s not broken.
  • It’s never a good idea to try to throw through pain — if shoulder pain doesn’t get better in a couple of days with rest, get it looked at by a sports medicine specialist.
  • Get knee swelling checked out right away, especially if it’s associated with an acute injury.
  • For overuse injuries, it’s best to err on the side of caution. “If you give it 24 or 48 hours and the player is still complaining about it, it’s time to get it checked out,” Dr. Lehnert said.
  • In younger players, you can see growth plate irritation or stress injuries. Those should be evaluated by a provider.
  • See a doctor right away if there is any suggestion of a concussion or head injury.

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

Returning to Sports After Knee Surgery

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Article featured on Cone Health

While the time it can take to return to sports after knee surgery varies, it is important to follow doctor’s orders, according to Stephen Lucey, MD, an orthopedic surgeon in Greensboro and member of the Cone Health Medical and Dental Staff.

Before surgery, you may do specific exercises to aid in recovery. “Recommended exercises can be done at home or with a physical therapist to improve strength and range of motion,” says Dr. Lucey.

Then, you can expect to follow a 3-step process to get back to the sports you enjoy.

After surgery, you should use the RICE method: Rest the knee, ice it, compress or wrap the injured area and elevate it to prevent swelling. “At first, you should take it easy,” adds. Dr. Lucey. “You may benefit from pain relievers as directed by your surgeon.” Second, you can expect to begin mobilization or therapy techniques that improve range of motion and begin to strengthen your knee. Once you have sufficiently recovered, the focus shifts to the final phase of recovery – strengthening exercises. “For runners, strengthening might include biking or running on a treadmill,” shares Dr. Lucey. “For soccer players, juggling, kicking or passing the ball are options.”

The timeline for returning to sports depends on your knee issue and extent of surgery. “After arthroscopic knee surgery requiring a small incision, you may be able to return to sports in a month while it could take 6 months or more after tearing an ACL, a ligament that helps stabilize your knee joint,” concludes Dr. Lucey. “The key is following your doctor’s instructions on your road to 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, 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

4 Tips for Preventing Sports Injuries This Spring

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4 Tips for Reducing Your Chances of a Sports Injury This Spring

There is no way to completely rule out the risks associated with spring sports, but by utilizing these four precautions, you can minimize your risk of injury significantly.

1. Always Warm-Up and Cool-Down

Before we get into the rest of our tips, let’s warm-up. This step is important to protect your muscles and joints. When our ligaments aren’t in use, they become stiff, are less flexible, and are more prone to injury. Warming up your body increases your internal temperature and blood flow to your muscles, which can help reduce your chances of a tear or strain. This is crucial especially before a more intense workout or activity such as HIIT, hiking, or distance running.

Warming Up

Your warm-up routine should last for about 10 minutes — and you should start with light exercise and gradually increase intensity before your main activity. Here are some activities to add to your next warm-up:

  • General stretching
  • High knees
  • Jogging in place
  • Lunges
  • Jumping jacks
  • Side shuffles

Cooling Down

It’s just as important to cool down after your workout when it comes to lowering your risk of sustaining a sports injury. This not only lets your heart rate come down, but gives your muscles a middle ground to recover. Some examples of cool-down exercises you can add to your routine include:

  • Walking
  • Light jogging
  • Yoga

2. Always Wear Protective Gear

It’s critical that you always wear these recommended safety gear items, depending on the activity:

  • Proper footwear
  • Padding
  • Mouthguard
  • Helmet

3. Eat a Healthy Diet

Calcium and vitamin D are two essential nutrients that support and maintain healthy bones and muscles — working together to maintain bone density and muscle strength.

Be sure to fuel your body before and after exercise with some of these foods:

  • Dark leafy greens
  • Dairy
  • Lean protein
  • Almonds
  • Eggs

4. Seek Sports Injury Treatment if Needed

Whether months inside have caused you to feel new aches and strains, or you’re recovering from an existing sports injury, it’s important to consult with your doctor before getting back into the game.

Common sports injuries and related afflictions we have treated include but are not limited to:

  • Tendonitis
  • Sciatica
  • Sprains
  • Chronic headaches
  • Shoulder or knee pain
  • Breaks and fractures, especially in the feet, wrists, shoulders, and spine

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

Brief Overview of Osteoarthritis of the Hip

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Article featured on UCSF Health

Osteoarthritis of the hip causes the hip joint to get stiff and inflamed and can progress until resting no longer relieves your pain. Bone spurs might build up at the edges of the joint. When the cartilage wears away completely, bones rub directly against each other, making it very painful to move. You may lose the ability to rotate, flex or extend your hip. If you become less active to avoid the pain, the muscles controlling your joint get weak and you may start to limp.

Osteoarthritis, resulting from the wear and tear of your body as you age, affects more than 20 million people in the United States. The pressure of gravity on your joints and surrounding tissues causes physical damage, leading to pain, tenderness, swelling and decreased function. The smooth and glistening covering on the ends of your bones, called articular cartilage, which help your joints glide, may wear thin. Initially, osteoarthritis is not painful and its onset is subtle and gradual, usually involving one or only a few joints. The joints most often affected are the knee, hip and hand. In some instances, joint replacement (arthroplasty) of the hip or knee may be recommended to treat osteoarthritis.

Our Approach to Osteoarthritis of the Hip

When treating hip osteoarthritis, our goals are to relieve pain and restore normal movement. Treating the condition early, with nonsurgical options such as medication and physical therapy, can slow cartilage degeneration, minimize pain and preserve function. If the arthritis is already severe, joint replacement surgery can help, eliminating pain and improving the ability to walk.

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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

6 Benefits of Trail Running

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Article featured on Verywellfit

If you’re tired of running the same routes on city streets or on the treadmill, then trail running may be a great way to break the boredom, reduce your risk of injury, and challenge yourself in a new way.

Trail running is exactly what it sounds like: lacing up those sneakers to clock the miles in nature. The difference between road running and trail running is that trail running is a bit more unpredictable, meaning you are not guaranteed a smooth, paved path.

While elevation changes may occur in both road and trail running, depending on the location, trail running may also have unpredictable terrain with surfaces (such as rocks, roots, and streams) that require a special shoe designed to help support your foot during this style of workout.

Health Benefits of Trail Running

According to Kelly Pritchett, Ph.D., RDN, CSSD, Associate Professor in Nutrition and Exercise Science at Central Washington University, road running and trail running share similar benefits such as improved aerobic fitness, increased muscular endurance, and a boost for mental health. While Pritchett notes the cardiovascular outcomes are likely comparable between both types of running, research has yet to determine whether trail running provides a greater cardiovascular benefit than road running.

Nevertheless, science has shown us that trail running indeed has health benefits that extend far beyond our physical health. Let’s take a closer look at these benefits.

Promotes Longevity

Good news! A 2020 systematic review has shown that running was associated with a lower risk of death related to cardiovascular and cancer disease states in both men and women. Pritchett points out this review did not have specific trends for weekly volume, pace, duration, or even terrain, yet noted that some running (or jogging) versus no running (or jogging) proved to have improved health in participants as well as longevity benefits. And, more is not necessarily better when it comes to logging those miles. The authors also noted that higher doses of running may not have greater mortality reduction benefits.

Improves Cardiovascular Health

Whether running or jogging, you are moving more than just the muscles in your legs. Yes, your heart is a muscle too! With every stride you take, your heart is pumping out blood to help support your workout while strengthening itself over time.

A stronger heart sets you up for success, just like the 2020 systematic review above noted with a lower risk of mortality seen from cardiovascular disease in participants who logged any amount of running throughout their week.

While this benefit isn’t isolated to trail running, it’s a baseline for further research that could look at the cardiovascular differences between road versus trail running.

Improves Muscular Strength and Balance

Amanda Brooks, running coach and author of Run To The Finish: The Everyday Runner’s Guide to Avoiding Injury, Ignoring the Clock and Loving the Run, notes one of the best benefits she shares with her clients to get them on the trails is the added benefit of strength training that the terrain offers to work stabilizer muscles.

Pritchett agrees, sharing that given the varied terrain with trail running, runners may see improvements in lower limb strength, balance, and neuromuscular benefits. Plus, it reduces the impact on the joints due to the softer surface which may, in turn, reduce the risk of injury.

But, Pritchett advises moving with greater awareness as there may be a greater risk for tripping over roots or rocks. This is especially true when hydration and fueling are neglected and decision-making and cognition are impaired.

May Reduce the Rate of Some Injuries

Running on the road is harder on your joints than running on a soft surface like a trail. In fact, you may reduce your risk of certain injuries by heading out onto the trail instead of the pavement. In a study conducted in 2020, researchers compared road runners to trail runners and specifically analyzed the impact of each on the Achilles tendon. The study authors found that road runners have higher loads on the tendon and less shock absorption that can result in Achilles tendon structure changes.

Boosts Mood and Mental Well-Being

One of the best ways to get your “vitamin N” (nature) in to improve mental well-being, says Pritchett, is to run outdoors on trails. And the research agrees!

According to a 2020 study, participants who logged up to 6.5 miles of running on trails self-reported higher wellness and health scores on the surveys. While there are limitations to this research, including the self-reported survey and limited diversity in the sample, it does complement the earlier research.

A study published in 2019 that showed both experienced and novice runners preferred specific characteristics in their running environments to gain the restorative capacity from their run, which included green and lively spaces.

Promotes Community

In a run funk? Grab your friends and lace-up together for the trails, or consider joining a running group to embrace the community aspect that running can provide.

Brooks shares that, “Trail running can bring some fun and joy back to a lot of runners, who spend their time so focused on paces when hitting the road.”

While she does note there are some limitations to trail running if you are working on speed work for a road race, there are also many benefits as we’ve seen above, and something many of us have missed over the past year: connection!

How to Reap the Benefits: Tips for Trail Running

If you are new to trail running (or running in general), Brooks offers tips to get your workout off on the right foot!

Invest in Trail Running Shoes

First, she reminds clients that trail shoes are necessary given they offer the additional traction needed when you hit the trail terrain. For those runners who are used to the road, embracing the slow down and remembering to pick up your feet is crucial.

Adjust Your Stride

“Picking up our feet sounds like an obvious thing”, says Brookes, “but distance runners sometimes have a little shuffle that helps them conserve energy. On the trails, dirt will grab that shuffle and slow down your pace, so there’s a need for greater awareness of your foot-strike.”

Fuel and Hydrate Strategically

For those seasoned trail runners participating in trail ultra-events that can last greater than four hours, Pritchett notes the extreme demand from a physiological perspective placed on the body including dehydration, neuromuscular fatigue, inflammation, exercise-induced muscle damage, and glycogen depletion.

To prepare your body properly for these events, Pritchett points out research has shown adequate carbohydrate intake and hydration during training and races can help delay fatigue and improve performance in these situations, meaning fueling pre, during, and post-trail runs can greatly impact your overall experience with the trail 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, 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 Treat a Broken Finger Tip

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Article featured on American Society for Hand Surgery

The finger tip is one of the most commonly injured areas of the upper extremity because we use our finger tips in so many daily activities. Your finger tip can be injured in a variety of different ways, including being crushed by a door, hit with a hammer, getting stuck under a heavy object, or cut with a knife.

While some finger tip injuries may be minor, others can be more severe. You can the bone, nail bed, tendons or even the nerve endings, which allow you to have sensation in the finger tips. Here’s how to treat a finger tip injury, depending on the severity:

  • Dressing (a gauze wrapping or tape): Dressings can treat more minor finger tip injuries, such as when just the skin is affected or if there is a small amount of bone exposed.
  • Splints or metal pins: These can be used if you’re suffering from a broken finger tip. The metal pins will hold the bone fragments in the proper position.
  • Drainage: If blood is collecting under your nail, your hand specialist may make a small hole in the nail to drain it.
  • Surgery or amputation: These treatment options are reserved for more severe nail bed injuries.

Regardless of which treatment you receive, it’s important to remember that your finger tip may never look or feel the same after an injury, especially a severe one.

Your treatment plan will vary based on your specific circumstances. Visit a hand specialist as soon as you’ve injured your finger tip to determine the best plan. The sooner you receive treatment, the better. Delaying treatment may result in loss of feeling in your finger tip.

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