Article featured on MedicalNewsToday
For people with rheumatoid arthritis (RA), exercise can be hugely beneficial for relieving pain and joint stiffness.
People with RA who exercise may find that they have less pain than those who do not. Exercise can reduce painful symptoms, improve joint function and flexibility, increase range of motion, and boost mood.
It is best to seek medical advice before starting any exercise program and work with a doctor and a physical therapist to develop a tailored exercise plan.
Treatment for Rheumatoid Arthritis
Explore our comprehensive information on FDA-approved medications for rheumatoid arthritis. Learn about side effects, dosage, interactions, and more.
Best exercises for RA pain
The following types of exercise may help relieve the pain, joint stiffness, and other symptoms that RA can cause:
-
Stretching
Stretching can help improve flexibility, reduce stiffness, and increase range of motion. Stretching daily is important for relieving RA symptoms.
The ideal stretching routine will be different for each person and depend on which joints are affected and what symptoms occur. However, stretches often involve slowly and gently moving the joints of the knees, hands, and elbows.
A typical stretching routine may consist of:
- warming up by walking in place or pumping the arms while sitting or standing for 3–5 minutes.
- holding each stretch for 20–30 seconds before releasing it.
- repeating each stretch 2–3 times. Using a yoga strap may help people maintain proper form while stretching. If someone does not have a yoga strap, they could use an alternative such as a dog leash.
Some people may find it beneficial to work with a physical therapist who understands RA to learn the correct way to perform the stretches that meet their personal needs.
-
Walking
Walking is a low-impact form of exercise that can help with aerobic conditioning, heart and joint health, and mood.
It is essential to wear proper shoes and stay hydrated, even if the walking is not strenuous. It is often sensible to walk slowly initially and then increase the pace when possible.
A person may want to start a walking routine on flat, even surfaces before progressing to uphill, downhill, or uneven surfaces.
-
Flowing movements, such as tai chi and yoga
Both tai chi and yoga combine deep breathing, flowing movements, gentle poses, and meditation. They increase flexibility, balance, and range of motion while also reducing stress.
A 2013 study of participants with RA who had done group tai chi suggested that tai chi could reduce anxiety and depression while increasing self-motivation and self-esteem.
The participants did tai chi twice a week for 12 weeks.
A 2013 study of women with RA who did Iyengar yoga suggests that this exercise had mood, fatigue, and pain disability benefits. The participants did yoga twice a week for six weeks.
It is possible to find free online videos or apps like Gaia for tai chi or yoga workouts, including some yoga workouts specifically for people with RA. A person should always talk to their doctor before starting a yoga or tai chi practice.
-
Pilates
Pilates is a low-impact activity that can increase flexibility for enhanced joint health.
It can be helpful to do Pilates poses that activate the core muscles and emphasize movements that help with stability. Pilates can be good for overall movement patterns, similar to tai chi and yoga.
People new to Pilates should begin slowly and seek guidance from a certified trainer if possible.
-
Water exercises
Water helps support body weight by minimizing gravity, which means that water exercises do not impact heavily on the joints.
Swimming, water aerobics, and other gentle water exercises can increase flexibility, range of motion, strength, and aerobic conditioning. They can also reduce joint stress and stiffness.
More studies on the benefits of water exercises on RA are needed.
-
Cycling
As RA increases the risk of cardiovascular disease, it is vital to keep the heart as healthy as possible. Cycling can help improve cardiovascular function.
Riding a stationary bike can be a safe way to get the joints moving and improve cardiovascular fitness. A benefit of a stationary bike is that a person can be supervised while riding. A person can also ride their bike outdoors to get fresh air.
In addition to improving aerobic conditioning, cycling can reduce stiffness, increase range of motion and leg strength, and build endurance.
-
Strength training
Strengthening the muscles around the affected joints can help increase strength while reducing pain and other RA symptoms.
Using a resistance band is a way to challenge the body and build muscle over time. A physical therapist who works with people with RA should be able to offer guidance on suitable exercises.
-
Hand exercises
RA can sometimes lead to limited use of the hands. A person with RA may lose their grip strength or find that they are dropping things.
Bending the wrists up and down, slowly curling the fingers, spreading the fingers wide on a table, and squeezing a stress ball can all help increase strength and flexibility in the hands.
-
Gardening
Light gardening can be a beneficial exercise for a person with RA.
People should be gentle with their body, work slowly, and avoid overstraining the muscles and joints.
A person can avoid overstraining by avoiding bending and twisting in ways that can aggravate the lower back. A gardener should make sure to properly hinge at the hips when working in the garden.
Tips for exercising with RA
The tips below may improve safety and comfort when exercising with RA:
Be consistent
People need to exercise consistently to achieve meaningful results. It is important to keep at it and practice regularly. A person with RA will benefit from consistent and lifelong aerobic and muscle strengthening exercises. Some days may be less comfortable than others, but it is possible to adjust the intensity accordingly.
Accessorize for comfort and protection
The following methods can help people exercise more comfortably with less risk of injury and falls:
- choosing proper shoes that provide the right protection and balance
- using a slip-resistant yoga mat
- wearing comfortable clothes that wick sweat away quickly
Seek variety
RA symptoms can vary daily, and they tend to come in waves. People often experience flares and periods of remission.
Doing a variety of exercises and mixing up the daily routine can help people avoid overworking one set of muscles or particular joints.
For example, a person doing morning stretches each day may choose to add strength training twice a week, a water workout once a week, and yoga or tai chi twice a week, symptoms permitting.
This variety should prevent any overuse injuries, which can aggravate symptoms and counter the benefits of the exercise.
Adjust exercises according to symptoms
People can reduce the intensity of an exercise on days when symptoms are more severe. For example, they could place a resistance band around the forearms instead of holding it in the hands.
Alternatively, they can try a different type of exercise or exercise for a shorter time.
On days when cycling or swimming seems too much, switching this type of activity to a leisurely stroll or some stretching will still be beneficial.
Listen to the body
It is important for people with RA to remain as physically active as possible. However, it is equally crucial to avoid discomfort or injuries.
It is vital to choose the right pace and listen to the body. If exercise causes discomfort or a flare, it is best to reduce the session. For example, do 10 minutes instead of 30. People should also take time off when necessary.
Pay attention to small things
Most exercises focus on large muscle groups. It is essential to make time for smaller parts of the body, such as the hands and fingers. It is also important to do small exercises with the toes and feet. Exercises that help with balance, such as yoga, are important also.
Creating a daily routine for these exercises can help.
Work with a physical therapist
Working with a physical therapist who specializes in RA can be helpful in developing a safe and appropriate exercise routine. This collaboration can be particularly beneficial for people with a new RA diagnosis or those who are experiencing a severe flare.
Exercises to avoid
People with RA should avoid strenuous exercise or any exercises that cause pain. These may include high-impact exercises that put excessive strain on the joints.
However, there are no specific exercises that everyone with RA should avoid. Each person is different, and an activity that causes pain for one person may not have the same effect on another person.
What is suitable for someone will depend on their situation and health condition. However, everyone is likely to benefit from paying close attention to their body and working with a doctor or physical therapist for guidance, if possible.
Summary
Exercise is usually helpful for people with RA. It offers a range of benefits, which include relieving symptoms, improving joint function, building strength, increasing flexibility, helping daily functioning, improving aerobic fitness, and boosting mood. It can reduce RA flares and make the symptoms of this condition easier to manage.
A person should work with a doctor and physical therapist, if possible, to develop a personalized exercise program for the best possible results.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
9 Best Exercises for Rheumatoid Arthritis Pain
in Rheumatoid ArthritisArticle featured on MedicalNewsToday
For people with rheumatoid arthritis (RA), exercise can be hugely beneficial for relieving pain and joint stiffness.
People with RA who exercise may find that they have less pain than those who do not. Exercise can reduce painful symptoms, improve joint function and flexibility, increase range of motion, and boost mood.
It is best to seek medical advice before starting any exercise program and work with a doctor and a physical therapist to develop a tailored exercise plan.
Treatment for Rheumatoid Arthritis
Explore our comprehensive information on FDA-approved medications for rheumatoid arthritis. Learn about side effects, dosage, interactions, and more.
Best exercises for RA pain
The following types of exercise may help relieve the pain, joint stiffness, and other symptoms that RA can cause:
Stretching
Stretching can help improve flexibility, reduce stiffness, and increase range of motion. Stretching daily is important for relieving RA symptoms.
The ideal stretching routine will be different for each person and depend on which joints are affected and what symptoms occur. However, stretches often involve slowly and gently moving the joints of the knees, hands, and elbows.
A typical stretching routine may consist of:
Some people may find it beneficial to work with a physical therapist who understands RA to learn the correct way to perform the stretches that meet their personal needs.
Walking
Walking is a low-impact form of exercise that can help with aerobic conditioning, heart and joint health, and mood.
It is essential to wear proper shoes and stay hydrated, even if the walking is not strenuous. It is often sensible to walk slowly initially and then increase the pace when possible.
A person may want to start a walking routine on flat, even surfaces before progressing to uphill, downhill, or uneven surfaces.
Flowing movements, such as tai chi and yoga
Both tai chi and yoga combine deep breathing, flowing movements, gentle poses, and meditation. They increase flexibility, balance, and range of motion while also reducing stress.
A 2013 study of participants with RA who had done group tai chi suggested that tai chi could reduce anxiety and depression while increasing self-motivation and self-esteem.
The participants did tai chi twice a week for 12 weeks.
A 2013 study of women with RA who did Iyengar yoga suggests that this exercise had mood, fatigue, and pain disability benefits. The participants did yoga twice a week for six weeks.
It is possible to find free online videos or apps like Gaia for tai chi or yoga workouts, including some yoga workouts specifically for people with RA. A person should always talk to their doctor before starting a yoga or tai chi practice.
Pilates
Pilates is a low-impact activity that can increase flexibility for enhanced joint health.
It can be helpful to do Pilates poses that activate the core muscles and emphasize movements that help with stability. Pilates can be good for overall movement patterns, similar to tai chi and yoga.
People new to Pilates should begin slowly and seek guidance from a certified trainer if possible.
Water exercises
Water helps support body weight by minimizing gravity, which means that water exercises do not impact heavily on the joints.
Swimming, water aerobics, and other gentle water exercises can increase flexibility, range of motion, strength, and aerobic conditioning. They can also reduce joint stress and stiffness.
More studies on the benefits of water exercises on RA are needed.
Cycling
As RA increases the risk of cardiovascular disease, it is vital to keep the heart as healthy as possible. Cycling can help improve cardiovascular function.
Riding a stationary bike can be a safe way to get the joints moving and improve cardiovascular fitness. A benefit of a stationary bike is that a person can be supervised while riding. A person can also ride their bike outdoors to get fresh air.
In addition to improving aerobic conditioning, cycling can reduce stiffness, increase range of motion and leg strength, and build endurance.
Strength training
Strengthening the muscles around the affected joints can help increase strength while reducing pain and other RA symptoms.
Using a resistance band is a way to challenge the body and build muscle over time. A physical therapist who works with people with RA should be able to offer guidance on suitable exercises.
Hand exercises
RA can sometimes lead to limited use of the hands. A person with RA may lose their grip strength or find that they are dropping things.
Bending the wrists up and down, slowly curling the fingers, spreading the fingers wide on a table, and squeezing a stress ball can all help increase strength and flexibility in the hands.
Gardening
Light gardening can be a beneficial exercise for a person with RA.
People should be gentle with their body, work slowly, and avoid overstraining the muscles and joints.
A person can avoid overstraining by avoiding bending and twisting in ways that can aggravate the lower back. A gardener should make sure to properly hinge at the hips when working in the garden.
Tips for exercising with RA
The tips below may improve safety and comfort when exercising with RA:
Be consistent
People need to exercise consistently to achieve meaningful results. It is important to keep at it and practice regularly. A person with RA will benefit from consistent and lifelong aerobic and muscle strengthening exercises. Some days may be less comfortable than others, but it is possible to adjust the intensity accordingly.
Accessorize for comfort and protection
The following methods can help people exercise more comfortably with less risk of injury and falls:
Seek variety
RA symptoms can vary daily, and they tend to come in waves. People often experience flares and periods of remission.
Doing a variety of exercises and mixing up the daily routine can help people avoid overworking one set of muscles or particular joints.
For example, a person doing morning stretches each day may choose to add strength training twice a week, a water workout once a week, and yoga or tai chi twice a week, symptoms permitting.
This variety should prevent any overuse injuries, which can aggravate symptoms and counter the benefits of the exercise.
Adjust exercises according to symptoms
People can reduce the intensity of an exercise on days when symptoms are more severe. For example, they could place a resistance band around the forearms instead of holding it in the hands.
Alternatively, they can try a different type of exercise or exercise for a shorter time.
On days when cycling or swimming seems too much, switching this type of activity to a leisurely stroll or some stretching will still be beneficial.
Listen to the body
It is important for people with RA to remain as physically active as possible. However, it is equally crucial to avoid discomfort or injuries.
It is vital to choose the right pace and listen to the body. If exercise causes discomfort or a flare, it is best to reduce the session. For example, do 10 minutes instead of 30. People should also take time off when necessary.
Pay attention to small things
Most exercises focus on large muscle groups. It is essential to make time for smaller parts of the body, such as the hands and fingers. It is also important to do small exercises with the toes and feet. Exercises that help with balance, such as yoga, are important also.
Creating a daily routine for these exercises can help.
Work with a physical therapist
Working with a physical therapist who specializes in RA can be helpful in developing a safe and appropriate exercise routine. This collaboration can be particularly beneficial for people with a new RA diagnosis or those who are experiencing a severe flare.
Exercises to avoid
People with RA should avoid strenuous exercise or any exercises that cause pain. These may include high-impact exercises that put excessive strain on the joints.
However, there are no specific exercises that everyone with RA should avoid. Each person is different, and an activity that causes pain for one person may not have the same effect on another person.
What is suitable for someone will depend on their situation and health condition. However, everyone is likely to benefit from paying close attention to their body and working with a doctor or physical therapist for guidance, if possible.
Summary
Exercise is usually helpful for people with RA. It offers a range of benefits, which include relieving symptoms, improving joint function, building strength, increasing flexibility, helping daily functioning, improving aerobic fitness, and boosting mood. It can reduce RA flares and make the symptoms of this condition easier to manage.
A person should work with a doctor and physical therapist, if possible, to develop a personalized exercise program for the best possible results.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
How to Prepare for Ankle Replacement Surgery
in Ankle InjuriesArticle featured on WebMD
Your primary care doctor.
It’s a good idea to get a physical exam to make sure you’re healthy enough to have surgery. This is especially important if you have long-term health conditions, such as diabetes.
Your physical therapist.
They’ll measure how well your ankle works before surgery. This will help them check your progress as your joint heals and you start to move again. They can teach you how to use the crutches or walker you’ll need to get around after the operation, too.
Your anesthesiologist.
They are the doctor who will keep you pain-free during surgery. Usually you meet with them on the day of your operation. They’ll explain the type of anesthesia they’ll use and will ask you if you’ve had any bad reactions in the past.
Get Your Body Ready
You might need to do some things that will let you heal quickly:
Prepare Your Home for Recovery
You won’t be able to walk for a period of time after surgery. Before you go to the hospital, you can make your home a safe place to recover by following these tips:
Going to the Hospital
Don’t eat or drink after midnight the evening before your surgery.
Don’t wear any makeup or jewelry to the hospital. Pack a small bag to bring with you, though. Your surgeon might give you a list of suggested items to pack. These might include:
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
5 Common Summer Injuries for Kids and How to Prevent Them
in Nutrition & General Health, Sports Related InjuriesArticle featured on MedStar Health
Along with all of the outdoor fun comes more opportunity for activity-related injury. In addition to nature-related injuries and illnesses, such as tick bites and sunburn, summer activities present more chances for broken bones, concussions, and other bumps and bruises. As sports medicine physicians, here are some of the most common summer injuries we see in warm weather months and how you can help prevent them at home.
Common summer injuries.
1. Bicycle injuries
Bike accidents are one of the most common summer injuries because the warmer weather presents more chances for you and your kids to ride together. But, a fall from a bike accident can be dangerous, resulting in cuts, scrapes, fractures, or concussions. If vehicles are involved, a bike crash could even be fatal.
Tips to prevent bicycle injuries: You can prevent severe head injuries from bike crashes by wearing a helmet. In fact, the Bicycle Helmet Safety Institute suggests that wearing a helmet can reduce the risk of head and brain injury by up to 88% for both adults and children. Other protective gear, such as knee and elbow pads, can also help to minimize injury from falls. And, a properly-fitted helmet and padding can reduce your risk of injury from skateboard and scooter accidents as well.
2. Playground injuries
More free time on summer vacation means more time spent visiting the local park or backyard playground. Unfortunately, monkey bars, slides, and swings commonly cause fall-related fractures and head injuries over the summer, even if the equipment is properly maintained.
Tips to prevent playground injuries: Playground falls are inevitable, but choosing a playground built over soft surfaces can minimize the risk of severe injury. Avoid playgrounds on concrete or gravel and instead look for playgrounds that hover soft surfaces, like rubber or wood chips. Active supervision is also important, as you may be able to help prevent a fall if you’re within arms reach.
3. Trampoline injuries
Concussions and fractures are also common in the summer months as a result of jumping on a trampoline. Bloody noses, bumps, and bruises may not be as serious but they’re also a concern.
Tips to prevent trampoline injuries: Many trampoline injuries involve a collision between two or more people, so one of the best ways to minimize the risk of injury is to only allow one person to use the trampoline at a time. It’s also a great idea to attach a net around the outside of the trampoline to minimize falls.
4. Water injuries and drowning
Swimming in a pool, lake, or ocean is great exercise but water-related injuries can be fatal. Drowning is the second most common cause of death by unintentional injury from kids between the ages of one and four, according to the Centers for Disease Control and Prevention (CDC). And, even good swimmers can get injured in and around water-related activities like diving, water sports, and boating.
Tips to prevent water injuries and drowning: Adult supervision is the most effective way to prevent drowning accidents, whether you’re at the pool or in open water. Stay within arms reach when your kids are in or around the pool. If the pool is not fenced in, be sure to cover it when it is not being used. If your family is on a boat participating in or watching water sports, make sure everyone wears a Coast Guard-approved life jacket, even if you’re a good swimmer.
5. Overuse injuries
While school sports may take a break from practices during the summer, travel teams or sports camps are in full swing. Overuse injuries, such as tendonitis or Osgood-Schlatter disease in the knee, can be painful and prevent your kids from fully participating in their sports. Shoulder and elbow overuse injuries are especially common in baseball players and pitchers because of the repetitive throwing motion.
Tips to prevent overuse injuries: One of the best ways to minimize overuse injuries in kids and teenagers is to encourage them to play more than one sport. Cross-training can help prevent common ligament injuries in the knee, shoulder, and elbow. Additionally, if your child has been sedentary, it’s important to help them gradually return to their sports by slowly increasing the frequency and duration of their participation.
When to see a doctor for a summer injury
If you suspect a head injury of any kind, call a medical professional to determine if they need additional care. It’s always better to seek care sooner rather than later.
If your child had an activity-related fall, you should seek medical care if they are:
Have a safe, injury-free remainder of summer!
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Symptoms & Solutions: Rotator Cuff Tears
in Shoulder InjuriesArticle featured on Arkansas Surgical Hospital
Rotator cuff tears are intensely painful injuries to the rotator cuff area, which is a group of muscles in the shoulder that allows you to make a wide range of movements. While a minor rotator cuff tear can be treated in various ways, a severely torn rotator cuff often requires surgery for a full recovery.
Most rotator cuff tears result from a single incident, such as a sports accident, a fall, or lifting something that’s too heavy. Sometimes, a tear can result from a bone spur in the shoulder. Rotator cuff tears are also prevalent in individuals who use repetitive motions, such as lifting boxes or reaching above their heads. For example, construction workers and delivery people often develop rotator cuff tears after years of overusing their shoulder joints.
Symptoms of a Torn Rotator Cuff Pain
The first and most noticeable sign of a rotator cuff tear is pain that can be excruciating. The pain will cover a large area, including the outside of your shoulder and upper arm. The discomfort increases when you lift your arm over your head and is usually worse when you’re trying to sleep. Because nerves run down the arm from the rotator cuff, some patients experience pain as far down as their elbow. A constant, dull throbbing or ache in the shoulder is also common.
Movement Limitations
If the rotator cuff is torn, it will be difficult to move your arm and shoulder normally. Simple activities like brushing your hair, getting dressed, and preparing food will cause a great deal of pain. Carrying even small items may be difficult because you don’t have a full range of motion.
Stiffness
Your shoulder becomes stiff and tender when you have a torn rotator cuff. If you stop moving your arm, the area will become even more inflexible. This complicates the situation since movement is painful but not moving the joint can lead to a stiff or frozen shoulder.
Weakness
When your rotator cuff is torn, your shoulder can’t support as much weight as it normally does. Lifting something even as light as a book or a mug of coffee may be difficult. Your grip may be weak, making it difficult to keep hold of things.
Treatment Options for a Torn Rotator Cuff
Rest, Ice, & Physical Therapy
If the tear is minimal, resting the area and periodically icing it to reduce the inflammation may be helpful. Doctors usually combine this method with physical therapy to promote movement and keep the area from stiffening and impacting your range of motion. After several days, ice may be alternated with heat to improve blood flow. Patients may want to use a sling to support the shoulder and minimize discomfort when they’re not in physical therapy. In addition, over-the-counter pain medications can alleviate shoulder pain.
Steroid Injections
For intense pain, steroid injections into the joint near the tear can reduce swelling and help you rest comfortably. These injections provide temporary relief so you can continue with physical therapy and sleep better. However, using them for too long or at high doses should be avoided to minimize the risk of weakening the damaged tendon.
Rotator Cuff Surgery
There are several surgical options for rotator cuff tears. And if the injury is severe enough, surgery may be the only option.
Your physician can help you determine whether surgery is the best option for you. If you have to use your arms to lift or reach over your head for work or sports, surgery may be a good idea. Other indications that rotator cuff repair surgery may be the right choice for you include:
Types of Surgery for Rotator Cuff Tears
Partial Rotator Cuff Repair
A partial rotator cuff repair is performed when the tendon is torn but hasn’t fully detached from the underlying bone. Part of the acromion bone—which is located on the scapula, or shoulder blade—is removed during the procedure. This gives the rotator cuff more room for movement.
Arthroscopic surgery is then performed to removed the inflamed bursa sac and smooth the frayed ends of the torn tendon. If needed, a damaged ligament may also be removed. This procedure is done through small incisions on the side and back of the shoulder.
Full Rotator Cuff Repair
A full rotator cuff repair surgery is needed if the tendon has torn through completely or is completely detached from the humerus, or upper arm bone. A full rotator cuff repair may be performed in a few different ways based on the extent of the damage.
Get Help for Your Torn Rotator Cuff
If shoulder pain and limited movement impact your daily life, it’s essential to see a doctor who’s familiar with the treatment options for rotator cuff tears.
Physicians will use x-rays, MRIs, arthroscopy, and other tools, combined with a physical exam, to determine the extent of the damage and advise you on your treatment options.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
How to Stay Strong and Coordinated as You Age
in Health & Wellness, PreventionArticle featured on Harvard Health
So many physical abilities decline with normal aging, including strength, swiftness, and stamina. In addition to these muscle-related declines, there are also changes that occur in coordinating the movements of the body. Together, these changes mean that as you age, you may not be able to perform activities such as running to catch a bus, walking around the garden, carrying groceries into the house, keeping your balance on a slippery surface, or playing catch with your grandchildren as well as you used to. But do these activities have to deteriorate? Let’s look at why these declines happen — and what you can do to actually improve your strength and coordination.
Changes in strength
Changes in strength, swiftness, and stamina with age are all associated with decreasing muscle mass. Although there is not much decline in your muscles between ages 20 and 40, after age 40 there can be a decline of 1% to 2% per year in lean body mass and 1.5% to 5% per year in strength.
The loss of muscle mass is related to both a reduced number of muscle fibers and a reduction in fiber size. If the fibers become too small, they die. Fast-twitch muscle fibers shrink and die more rapidly than others, leading to a loss of muscle speed. In addition, the capacity for muscles to undergo repair also diminishes with age. One cause of these changes is decline in muscle-building hormones and growth factors including testosterone, estrogen, dehydroepiandrosterone (better known as DHEA), growth hormone, and insulin-like growth factor.
Changes in coordination
Changes in coordination are less related to muscles and more related to the brain and nervous system. Multiple brain centers need to be, well, coordinated to allow you to do everything from hitting a golf ball to keeping a coffee cup steady as you walk across a room. This means that the wiring of the brain, the so-called white matter that connects the different brain regions, is crucial.
Unfortunately, most people in our society over age 60 who eat a western diet and don’t get enough exercise have some tiny “ministrokes” (also called microvascular or small vessel disease) in their white matter. Although the strokes are so small that they are not noticeable when they occur, they can disrupt the connections between important brain coordination centers such as the frontal lobe (which directs movements) and the cerebellum (which provides on-the-fly corrections to those movements as needed).
In addition, losing dopamine-producing cells is common as you get older, which can slow down your movements and reduce your coordination, so even if you don’t develop Parkinson’s disease, many people develop some of the abnormalities in movement seen in Parkinson’s.
Lastly, changes in vision — the “eye” side of hand-eye coordination — are also important. Eye diseases are much more common in older adults, including cataracts, glaucoma, and macular degeneration. In addition, mild difficulty seeing can be the first sign of cognitive disorders of aging, including Lewy body disease and Alzheimer’s.
How to improve your strength and coordination
It turns out that one of the most important causes of reduced strength and coordination with aging is simply reduced levels of physical activity. There is a myth in our society that it is fine to do progressively less exercise the older you get. The truth is just the opposite! As you age, it becomes more important to exercise regularly — perhaps even increasing the amount of time you spend exercising to compensate for bodily changes in hormones and other factors that you cannot control. The good news is that participating in exercises to improve strength and coordination can help people of any age. (Note, however, that you may need to be more careful with your exercise activities as you age to prevent injuries. If you’re not sure what the best types of exercises are for you, ask your doctor or a physical therapist.)
Here are some things you can do to improve your strength and coordination, whether you are 18 or 88 years old:
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
10 Stretches for Shoulder Tightness
in Shoulder InjuriesArticle featured on MedicalNewsToday
Shoulder stretches can help relieve muscle tension, pain, and tightness in the neck and shoulders.
Stiff or tight shoulders can cause discomfort and limit a person’s range of motion. If the tightness goes unchecked, it can lead to neck pain and cause tension headaches.
In this article, we describe 10 shoulder stretches and their benefits. We also discuss what causes shoulder tightness and how to prevent it.
1. Neck stretches
Neck stretches can help release tension at the top of the shoulders. To do a neck stretch:
2. Shoulder rolls
Shoulder rolls are an easy way to stretch the shoulders. To do shoulder rolls:
3. Pendulum stretch
The pendulum is a gentle way to increase movement in the shoulder using the force of gravity. To do this stretch:
4. Cross-body arm swings
Arm swings help warm up the shoulder joint and increase movement. To do cross-body arm swings:
5. Cross-body shoulder stretch
The cross-body shoulder stretch helps extend the back of the shoulder. To do this stretch:
6. Child’s Pose
Child’s Pose is a gentle yoga pose that can help stretch the back of the shoulders. To do this pose:
7. Ragdoll Pose
Ragdoll Pose is a forward-bend yoga pose that may help release tension in the shoulders. To do Ragdoll Pose:
8. Eagle arm stretch
The eagle arm stretch is inspired by the upper body position in the Eagle Pose in yoga. This stretch may increase flexibility in the shoulders. To do it:
9. Cow Face pose
The Cow Face pose is another yoga stretch for the shoulders. To do the Cow Face pose:
10. Side-lying thoracic rotation
The side-lying thoracic rotation may sound complicated, but it is easy to do. This shoulder stretch helps improve mobility in the thoracic spine, lumbar spine, and shoulders.
To do a side-lying thoracic rotation:
Benefits
When a muscle stretches, its fibers and the surrounding fascia, or bands of connective tissue, extend to full length. This improves the ability of the muscle and fascia to extend during activity.
Shoulder stretches have numerous potential health benefits. Stretching can:
Research suggests that stretching alone is as effective as stretching alongside strength training for people looking to reduce chronic neck pain. Shoulder tension can cause this pain.
A small-scale 2015 study found that a 4-week regular stretching program could reduce neck and shoulder pain. The researchers noted that the stretching program improved neck function and the quality of life among office workers with chronic, moderate-to-severe neck pain.
What causes tight shoulders?
Tight shoulders can result from:
Shoulder tension may worsen with age.
Preventing shoulder pain and tightness
Regular stretching can help prevent the shoulders from becoming tight in the first place. Getting plenty of exercise is also important. Yoga may help reduce stress and tension and increase flexibility.
When working at a computer, use a stand to place the screen at eye-level. This reduces the need to bend the neck and shoulders and lowers the risk of shoulder tension.
Maintaining good posture is also important. If a person notices that they are slouching, the shoulder roll exercise above can help with repositioning the shoulders.
Practicing good posture while sitting and standing, especially during long periods at a desk, can reduce shoulder and neck tension in the long term.
Outlook
Shoulder pain and tightness are common and treatable. Practicing the stretches above may reduce tightness and increase a person’s range of movement.
When ongoing shoulder pain does not improve with stretching, massage therapy may help.
If shoulder pain is severe, a person should see their doctor, who can diagnose and treat any underlying conditions.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Ankle Sprain Rehab Exercises to Get You Back on Your Feet
in Ankle InjuriesArticle featured on verywellfit
One of the most common sports injuries, an ankle sprain occurs when the ligaments surrounding the ankle joint are stretched or torn as the ankle joint and foot is turned, twisted, or forced beyond its normal range of motion.
If you suspect an ankle sprain, there are things you can do immediately after being injured to protect your ankle. Once the initial injury begins to heal, use exercises to rehabilitate your ankle and get back to the activities you love.
Ankle Sprain Causes and Grades
The most common cause of an ankle sprain in athletes is a missed step or a missed landing from a jump or fall. Ankle sprains vary in severity and are classified by the degree of severity:
For immediate relief, you can use the R.I.C.E. treatment plan: rest, ice, compression, and elevation.1 While there is general agreement that the best approach to an ankle sprain is immediate rest, there is some conflicting advice about what comes next.
Until definitive answers are available, the following approach is still the most widely recommended:
If the swelling doesn’t subside in 48 to 72 hours, or if you are unable to bear weight on the injured ankle within 48 hours, seek medical treatment for a complete evaluation.
Ankle Sprain Rehab
After the initial 24 to 48 hours of rest and icing, slowly begin bearing weight over several days as tolerated. Avoid full weight bearing during this phase. Gradually progress to full weight bearing. Try to use a normal heel-toe gait.
Start doing rehabilitation exercises as soon as you can tolerate them without pain. Range of motion (ROM) exercises should be started early in the course of treatment. Gradual progression to other weight-bearing exercises should follow shortly after.
Assessment of the Ankle Joint
After an ankle injury, the joint should be assessed for misalignment or structural defects caused by the sprain. A physician will check the joint and test for weakness or deficits in soft tissues (tendons, ligaments, and cartilage).
Your injury may require taping or bracing. If a fracture or dislocation is suspected, an MRI or an X-ray will confirm the diagnosis and determine the most appropriate treatment.
Any ankle injury that does not respond to treatment in one to two weeks may be more serious. Consult a physician for a thorough evaluation and diagnosis.
Types of Rehab Exercises
Specific exercises are prescribed to help restore ankle stability and function. These exercises are progressive (they should be done in order) and are generally prescribed for range of motion, balance, strength, endurance, and agility.
The following exercises can be used to rehab a Grade I ankle sprain. If your sprain is more severe, you should follow the plan prescribed by your physician and physical therapist. Your physical therapist can design the best program for your specific injury and your limitations.
Flexibility and Range of Motion Exercises
As soon as you can tolerate movement in the ankle joint and swelling is controlled, you can begin gentle stretching and range of motion exercises of the ankle joint.
Strengthening and Endurance Exercises
Once you have a good range of motion, joint swelling is controlled, and pain is managed, you can begin strengthening exercises.
Proprioception Exercises
After you are able to place your full weight on the injured ankle without pain, you may begin proprioceptive training to regain balance and control of the ankle joint.
Agility Exercises
Once you have regained balance, strength, and control, you can begin working on agility.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
5 Causes of Thumb Pain
in Hand InjuriesArticle featured on American Society for Surgery on the Hand
The thumb is involved in about 50% of all hand functions. When the thumb is painful or injured, it becomes very difficult to use the hand. During normal life, we take our thumbs for granted. When the thumb is not working properly, tasks are more difficult, and we then realize how important the thumb is. There are several causes of thumb pain including:
Read below to learn more.
1. Trigger thumb
The tendon that bends or flexes the thumb is called the flexor pollicis longus (FPL). If there is swelling or inflammation around the thumb tendon, it will not glide smoothly. Sometimes the tendon gets stuck in the thumb pulley, causing the thumb joint to click, catch, or lock. This is called a trigger thumb. The thumb can also become swollen, stiff, and very painful. Treatment includes rest, anti-inflammatory medications, splinting, and steroid injections. Most patients improve without surgery. If symptoms persist with treatment, trigger thumb release surgery is very effective and has low risks.
2. Thumb arthritis
The human thumb is unique. We can touch the tip of the thumb to the small finger — a function called opposition. Most animals do not have an “opposable” thumb. This gives us the ability to write, use a needle and thread, and use hand tools. The joint at the base of the thumb which allows opposition is called the carpometacarpal (CMC) joint. Normal, every day activities can cause wear and tear in the thumb CMC joint. When the joint wears out, it can become inflamed and painful. This process is called osteoarthritis or degenerative joint disease.
Anyone can get osteoarthritis if they live long enough. So far, we have not found a way to prevent osteoarthritis. Wear and tear is part of the normal aging process. However, the symptoms of osteoarthritis can be treated by reducing inflammation in the joint. Ways to reduce inflammation and treat thumb CMC osteoarthritis include topical anti-inflammatory gels, oral over-the-counter medications, adjusting hand activities, using a thumb splint, and steroid injections. Most patients improve without surgery. If symptoms persist with treatment, thumb CMC surgery can greatly improve quality of life.
3. DeQuervain’s tendonitis
The tendons in the wrist that lift the thumb up are prone to tendonitis. These tendons travel through a tight compartment on the thumb side of the wrist. If there is friction on the tendons, they can become inflamed and very painful. This is classic in young mothers, and is sometimes called mommy’s thumb. Treatment consists of splinting, anti-inflammatory medications, therapy, and steroid injections. DeQuervain’s release surgery is occasionally necessary to resolve this condition.
4. Carpal tunnel syndrome
Carpal tunnel syndrome is a type of pinched nerve. When the nerve is pinched in the carpal tunnel, patients have numbness and tingling in the thumb, index, middle, and/or ring fingers. Initially symptoms come and go, and are often worse at night. Some patients feel electric shock sensations or burning pain in their thumbs. In severe cases, the thumb muscles can become weak and atrophied. Treatment for most patients includes wearing a wrist brace at night, stretching exercises, hand therapy, and steroid injections. Carpal tunnel surgery is very effective for most patients if non-operative treatment is not successful or if nerve compression is severe.
5. Skier’s thumb
Trauma to the thumb is common. During a fall, most people land on an outstretched hand to brace themselves. Unfortunately the ligaments in the thumb can become injured in this way. The ulnar collateral ligament (UCL) of the thumb is vulnerable to tearing as the thumb is bent backwards and away from the hand. If this ligament does not heal properly, patients can have pain and weakness with pinch tasks. For most minor sprains of the thumb, temporary immobilization in a splint or cast is successful to allow healing. If the ulnar collateral ligament is fully torn, however, surgery is usually recommended to fix the injury. Hand therapy is often helpful during the recovery process to regain range of motion and strength.
If you have an injury to your hand or thumb, or pain which does not go away with conservative treatment, make an appointment with a hand specialist to get an accurate diagnosis and good treatment plan.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
10 Tips for Getting Around on Crutches
in Legs & FeetArticle featured on Healthgrades
1. Verify Your Fit
Properly fitting crutches can make the difference between comfort and calluses. When you’re standing up straight with your arms at your side, the top of the crutches should be 1 to 2 inches below your armpit, and the handgrips should be at wrist-level. Your elbow should be slightly bent in this position. If your crutches don’t feel right after using them for a day or two, don’t hesitate to ask your care team for a different size.
2. Walk This Way
To walk, start standing up straight on your good leg with your crutches gripped in your hands. Lean onto your good leg, lift your crutches, and set them down 6 to 12 inches in front of your good foot. Lean your weight into your hands and step your good leg 6 to 12 inches in front of your crutches. Rest as necessary and repeat. Always look ahead—and not down—as you walk. Your body will follow your gaze.
3. Get a (Cushioned) Grip
Your hands—not your armpits—should bear your weight when you use crutches. If you push your crutches into your armpits, nerve damage could occur and send pain down your arms. If your hard-working hands become sore, cushion the handgrips with an adhesive pad. Or consider wearing fingerless gloves with padding if you need to walk a far distance.
4. Scan for Obstacles
You certainly don’t want to take a tumble while you’re on crutches and risk injuring another body part, like a wrist or your good leg’s ankle. While you’re walking, be on the lookout for ice patches, puddles, curled-up rug edges, gravel, and small steps. Think about how to safely and slowly get past your obstacle—or find another way to get where you’re going.
5. Use Care When Sitting
Sit down slowly every time. Transfer both crutches to the hand on the same side as your injured leg. Lean into your crutches, then reach back with your free hand to feel the chair, sofa, stool or bed. Sit down into the seat. Be sure to set your crutches down upside-down within reach. When standing up, slide to the edge of the your seat, and reverse these steps. Keep the back of your good leg touching the seat.
6. Sit Down on the Steps
If there’s an elevator to take you up and down floors, use it. But if you need to negotiate stairs on crutches, The American College of Foot and Ankle Surgeons recommends that you do so seated. That may feel odd, but it reduces your risk of a tumble and further injury. Be sure to push your crutches up or down in the direction you’re going before you start, so they’re available when you stand up again.
7. Contain Beverages and Foods
When you’re on crutches, carrying a cup of coffee or a sandwich to the couch can be a challenge without help. One way to do this on your own is to transport foods in closed travel containers, such as plastic containers or travel mugs. You can carry even more if you use a backpack or side-slung pack.
8. Equip Your Pad
You may spend more time at home than usual while your leg heals. So outfit your pad with props that save you time and effort. Use a wheeled office chair to roam the rooms of one level of your house. In the kitchen, set up a high, stable bar stool that you can lean on while you prepare food and drinks. And use (clean) trash grabbers or long barbeque tongs to pull small items down from tall shelves.
9. Care for Your Crutches
Once a week when you’re sitting down, check your crutches for anything that may weaken their support. Look for things like loose hardware, worn tips, and items like small rocks or stickers that have become lodged to the rubber ends. The more sturdy your crutches are, the more steady your pace will be.
10. Embrace Your Pace
You simply aren’t going to get around as quickly or as easily on crutches as you could before them. Give yourself plenty of time to get everywhere. And give yourself a pass on most of the items on your to-do list for a bit. The more slowly you go, and the more rest you give yourself and your injured leg, the more quickly you’ll regain strength and speed. And ultimately, you’ll recover quickly and safely.
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 You Need to Know About Torn Bicep Tendon Injuries
in Arm Injuries, Tendon InjuriesYour bicep is the muscle in the front of your upper arm. It helps you bend your elbow and twist your forearm.
Three tendons attach your bicep to bone:
When you have a torn bicep, one of these tendons is damaged or detaches from the bone. Any of these three bicep tendons can tear.
Types of bicep tendon tear injuries
There are three types of bicep tendon tear injuries, categorized by their location and severity. Tears can also be partial (in which a tendon is damaged) or complete (in which the tendon completely detaches from the bone).
The three types of bicep tendon tear injuries are:
Proximal biceps tendon tear at shoulder
This injury occurs when one of the tendons that attaches the bicep to the shoulder tears. The long head tendon is more likely to tear than the short head tendon. This type of tear often starts as normal tendon fraying, but can also tear if you get injured.
It’s likely that only one part of the tendon will tear in this injury. This means that you can usually continue to use your arm. However, a bicep tendon tear at the shoulder may damage other parts of the shoulder at the same time.
Distal biceps tendonitis and tear at the elbow
A bicep tendon tear at the elbow usually happens when the elbow is pushed straight against a heavy weight. This stress can tear the tendon from the bone, and usually causes a complete tear.
When you tear your bicep tendon at the elbow, your other arm muscles will compensate, so you’ll still have full range of motion. However, your arm will most likely lose strength if the tendon is not repaired. Bicep tendon tears at the elbow are not common. They happen to approximately 3 to 5 people per 100,000 per year. They’re also less common in women. Distal biceps tendonitis is inflammation in the biceps tendon near the elbow. It’s usually caused by normal wear and tear but repetitive motion can make it worse.
Tendonitis (microtears from use)
Tendonitis is the inflammation or irritation of the long head of the bicep tendon. This can cause microtears. As with distal biceps tendonitis, tendonitis of the long head of the biceps tendon is usually due to normal wear and tear, but can also be made worse by repetitive motion. It often happens with other shoulder problems, such as arthritis, shoulder impingement, and chronic shoulder dislocation.
Torn bicep tendon symptoms
Symptoms of a torn bicep tendon include:
Causes of a torn bicep tendon
The two main causes of a torn bicep tendon are injury and overuse. Injuries might be caused by lifting something heavy or falling on your arm. Most tears of the elbow bicep tendon happen because of an injury.
Overuse can cause the tendons to wear down or fray over time. This happens naturally as you age. It may also be made worse by repetitive motion, and is common in people who participate in sports such as weightlifting, tennis, or swimming.
Diagnosing a torn bicep tendon
To diagnose a torn bicep tendon, a doctor will first take a medical history. They’ll ask about your symptoms, whether you had any recent injuries, and when the pain began.
Then they’ll do a physical exam to test your range of motion and strength. During these tests, they’ll see if you have pain or difficulty with certain movements, especially rotations. They’ll also look at your arm for swelling, bruising, or bulging.
A history and physical exam are often enough to diagnose a bicep tendon tear. However, your doctor might also do an X-ray to help rule out any bone injuries, or an MRI to see if the tear is partial or complete.
Torn bicep treatment
Treatment for a torn bicep will mostly depend on how severe the tear is, as well as your overall bicep function and whether you damaged any other body part, such as your rotator cuff. Potential treatments include:
Rest
Taking time off from exercising, lifting, or holding anything heavy — and using your arm as little as possible — can help you recover, especially from overuse injuries. Be sure to avoid any activity that causes pain, even if it doesn’t seem strenuous.
NSAIDs
Nonsteroidal anti-inflammatory drugs (NSAIDs) are over-the-counter medications that help reduce inflammation. They can help reduce the inflammation (the hallmark of tendonitis), as well as help reduce swelling from bicep tears. They can also help reduce the pain you might have from any bicep tendon injuries.
Physical therapy
Physical therapy can help you regain strength and range of motion after a bicep tendon injury. A physical therapist will take you through a series of motions designed to help heal your injury and relieve pain.
A physical therapist or your doctor might also give you exercises to do at home when you’re healed enough to do so. These might include exercises to flex and extend your arm, arm rotations, and strength-building exercises like bicep curls.
Torn bicep surgery
If none of the measures above help your bicep injury heal, or if more than half the tendon is torn, your doctor might recommend surgery to repair the bicep tendon.
Many doctors will recommend surgery as a first-line treatment for bicep tendon tears at the elbow, although surgery can also be done later if other treatments don’t restore range of motion and strength.
Surgery is used to reattach the tendon to the bone. Complications of surgery are rare, but may include arm numbness or weakness. In some people, the tendon can tear again.
Torn bicep tendon recovery time
Recovery time depends on the severity of the bicep tendon tear, as well as type of treatment. Even mild injuries can take at least two months to heal. It often takes four to five months before you can start returning to normal activities.
After surgery, you’ll probably need to wear a sling or otherwise immobilize your arm such as in a splint or cast for four to six weeks. You’ll then have to do physical therapy and exercises to help strengthen your arm and improve range of motion.
Complete recovery from surgery can take up to a year, although most people recover much of their range of motion and strength in four to six months.
Takeaway
Bicep tendon tears can be serious, but many respond to nonsurgical treatment, such as rest and physical therapy. If you think you might have injured your bicep tendon, see a doctor as soon as possible. Getting a diagnosis and treatment early can help you recover more fully.
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