Why You Shouldn’t Ignore Joint Pain

in

Article featured on

If you have sudden or ongoing pain in your knee, hip or shoulder, you may wonder when it’s time to seek medical care for your joint problem. You may be able to manage pain on your own for a while, but how do you know if joint pain is a sign of a serious problem that needs care?

When should you seek care for joint pain?

If you have joint pain or mobility issues, it’s important to contact an orthopedic expert who specializes in treating conditions that affect the muscles, bones, joints and connective tissues.

Joint symptoms can be addressed through a range of treatment options and making an appointment with an orthopedic surgeon is often the first step in finding relief. Some of the reasons to see an orthopedic surgeon include:

  • New joint pain that isn’t getting better on its own
  • Chronic joint pain that has lasted for months or years
  • Limited mobility, such as difficulty walking, climbing stairs or reaching above your head
  • Difficulty changing position, such as moving from a sitting position to a standing position
  • New use of a cane, walker or wheelchair due to your joint pain or mobility issues
  • Severe pain that may wake you at night
  • Regular use of over-the-counter medications to manage your joint pain
  • Changes to a joint’s appearance, like a straight leg that has begun to bow

“You shouldn’t have to live with joint pain,” says Jeffrey Lange, MD, a hip and knee surgeon at the Center for Joint Health and Mobility at Brigham and Women’s Hospital. “If something is wrong, call us to be evaluated. Every evaluation is different, because every patient is unique.”

Delaying joint care can lead to injury and other problems

For patients who have joint pain or mobility issues, it’s important to stay current with your joint health. In some cases, ignoring joint pain for too long may increase pain or mobility problems, or even result in a fall or injury.

“The more proactive you are in preserving your joints, the longer we anticipate they will last,” says Dr. Lange. “Taking care of your joint pain early could delay or prevent the need for surgery. If you do need surgery, having surgery earlier can lead to better outcomes in many cases. The details differ for every person, which is why we always suggest having an evaluation with a clinician to better understand your own unique situation.”

A check-in with your orthopedic specialist can help you understand all the available options for your unique situation. Together, you and your orthopedic specialist can:

  • Address your joint symptoms and concerns
  • Review or order imaging, such as an X-ray or an MRI
  • Discuss exercises or other lifestyle changes that can reduce pain and improve mobility
  • Discuss the role of pain medicine
  • Schedule a cortisone injection to help relieve pain and inflammation in a joint
  • Pursue a referral to physical therapy
  • Discuss joint replacement surgery or another procedure
  • Discuss the risks and benefits of continuing care versus waiting for a period of time

Benefits of virtual care for joint problems

A consultation with an orthopedic specialist can be done in-person or virtually. A virtual visit allows you to accomplish many of the same things you would review during an in-person visit. Many patients are realizing the benefits of virtual care for joint problems, including:

  • Convenience: Patients don’t have to drive to the clinic or hospital. This is particularly helpful for orthopedic patients who may be in pain or who have limited mobility.
  • Saving time: The average virtual visit lasts about 20-30 minutes and doesn’t involve the time needed to do things like travel to an appointment and find your doctor’s office.
  • Connection: Many patients have been able to maintain strong emotional connections with their providers during virtual visits.

“Going to the doctor’s office used to be a half- or even full-day affair for some patients,” says Dr. Lange. “With a virtual visit, patients can meet with me for a short period of time from the comfort of their homes. They feel like they are still connected with their provider without having to put themselves at risk by leaving their home during this difficult time.”

Safe care for joint pain during COVID-19

While many knee, hip and shoulder problems can be addressed remotely, your orthopedic specialist may want to see you in person for a follow-up evaluation. If you need to visit the clinic, your provider can give you an overview of what to expect during your in-person meeting.

Guided by our Safe Care Commitment, the Center for Joint Health and Mobility has put many safety measures in place to provide the safest possible environment for patients during COVID-19. If you need to visit the clinic for an in-person visit, you will encounter the following safety protocols designed to protect patients and staff:

  • A universal masking policy that requires all patients and staff to wear a face mask
  • Screening of all patients and staff to confirm they don’t have symptoms of COVID-19
  • Spacing of furniture in waiting rooms and other common spaces to maximize physical distancing
  • Signage that directs foot traffic and optimizes the flow of staff and patients
  • Fewer patients in waiting rooms and fewer providers in clinical spaces at any one time
  • Regular deep cleaning of clinical spaces, waiting rooms and frequently-touched surfaces
  • Cleaning and disinfecting of exam rooms after each visit

Patients who are admitted to the hospital for an orthopedic surgery are required to get a COVID-19 test prior to their scheduled procedure. Patients who test positive for the coronavirus must reschedule their operation.

“Many patients who have joint replacement surgery during the pandemic choose to go home on the same day of their procedure,” says Dr. Lange. “Patients can stay in the hospital after their procedure if they choose, but patients who qualify for a same-day surgery have the option to go home faster if they want.”

Patient-centered approach to caring for your joints

The Center for Joint Health and Mobility at the Brigham is home to expert orthopedic specialists who combine advanced treatments with a modern and personalized approach to manage your joint health.

“We’re not just a joint replacement center, we’re a joint health center,” says Dr. Lange. “We provide a single center where patients can get all of their joint health needs in one place, from rehabilitation specialists to joint replacement surgeons. We take a holistic approach to keeping your joints healthy and in optimal condition for as long as possible.”

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

Bone Fractures: 10 Things Doctors Want You to Know

in ,

Mending Your Bone Fracture: What Doctors Say

About 6 million people break bones in the United States every year. The most frequently broken bone is the clavicle, or collarbone. Other common bone fractures include those in the arms, wrists and ankles. If you’re over 65, you’re more likely to break your hip than any other bone. You can break bones due to injury or diseases like osteoporosis, which weakens bones. Orthopedic surgeons specialize in treating broken bones in all scenarios. Here’s what three board-certified orthopedists want you to know about bone fractures, risk factors associated with them, and tips for helping them heal properly.

1. “A fracture and a break are the same thing.”

Patients frequently think bone fractures and bone breaks are different. Sometimes people think “fracture” means a crack while “break” means a clearly separated bone, but this is not true. “Fracture” is simply the term doctors use to refer to any break or crack in a bone.

2. “If you smoke, your fracture might not heal as fast.”

If you ingest nicotine—whether through cigarettes, cigars, chew tobacco, or even the nicotine patch—you may find that your fracture takes longer to heal than for a non-smoker. This is due to the effect of nicotine on the healing process. If you quit smoking, it will take three months before your body responds to bone breaks like a non-smoker’s would.

3. “Try RICE for non-emergency injuries.”

If you have a broken bone cutting through your skin or your bones are looking crooked and weird (what doctors call a deformity), you need emergency medical care. But if you only have pain and swelling, and aren’t sure if it’s a break, he says, you could try treating your injury at home for a day or two with “RICE”: rest, ice, compression (wrapping with an ace-type bandage) and elevation. If that doesn’t work, then you can be seen by a doctor.

4. “Don’t wait too long to be seen.”

If you wait too long to bring your possible bone fracture to your doctor’s attention, your bone could start healing on its own—and possibly in a crooked way. That makes fixing the problem more difficult than if you’d come in earlier. Or you could have underlying damage to the surface of the joint or other problems that are harder to treat the longer you wait. Waiting can also make it more likely you’ll need surgery. For non-emergency fractures it is recommended patients be seen within a couple of days. If you require an operation, this gives you time to get it scheduled before bones start knitting back together (which usually happens within a few weeks).

5. “Even little fingers and toes need to be checked out.”

You crack your little toe against a table leg. Should you bother getting it checked for fracture? It depends how bad you feel, noting that in similar situations, he might wait a couple days and, if still in pain, see a doctor to have it X-rayed. But in general, it’s better to err on the side of caution and see your doctor. After all, broken toes that heal crookedly can cause your shoes not to fit right, resulting in pain. Similarly, ignoring finger fractures can cause “significant disability” and lead to longer surgeries once patients finally come in, he says.

6. “Moving it doesn’t mean it is not broken.”

Patients say they didn’t think their bone was broken because they could still move the affected body part. But, he says, this is a fallacy. There’s only one way to know if it’s broken and that’s with an X-ray. The idea that if I can move it, therefore it can’t be broken is ridiculous. You can almost always move it, even if it is broken. Signs that it could be a bone fracture include significant swelling, tenderness around the site, bruising, and an inability to bear weight on it even after a couple of days’ rest. 

7. “I don’t always operate.”

People think orthopedic surgeons do surgery 99% of the time. This can cause some patients to avoid seeing them, because they think they’ll wind up in the operating room. It’s perhaps an understandable misconception, given that “surgeon” is part of his title. But, most of what they do isn’t surgery. Instead, orthopedists do the least invasive procedures possible first to promote bone fracture healing, only moving up to surgery if more conservative measures don’t work.

8. “When we tell you to elevate it, take us seriously.”

Folks come in a couple of days after a broken ankle, for example, and they may have been laying around on the couch but not with the ankle truly elevated—which is above the level of your heart. If you’re lying down, you can put two or three pillows under your leg to achieve proper elevation, but if you’re sitting, you’re going to have to use more than that to get your leg high enough. Elevation is key to preventing swelling, which also could delay surgery, if that’s needed.

 9. “Splints are not second-class citizens.”

Casts are non-removable and go all around your broken bone, while splints go only halfway around and can be taken off and on. Both casts and splints are used to immobilize your broken bone and both can be written on and decorated. Yet some patients think casts are best and get disappointed if they get a splint instead. A lot of times patients don’t give the splint a lot of respect. Doctors use splints for several reasons, including when a cast is difficult to place due to the location of the break or when doctors want to leave room for swelling.

10. “Forget the ‘6-week rule’ of bone healing.”

Patients think they know fractures are cured in six weeks, which is an incredible piece of misinformation; no adult is going to heal in six weeks. Most bone fractures take anywhere from 2 to 6 months to heal, depending on many factors, he says. There’s not just one rule for every broken bone. It’s important to understand there is specificity and details matter, such as where a bone is broken, what bone it is, what the fracture pattern looks like, and so on. It’s difficult to generalize.

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

2 Simple Exercises to Keep Your Feet Healthy

in

Article featured on Cone Health

According to Marcus Duda, MD, a Greensboro orthopedist and member of the Cone Health Medical and Dental Staff, proper foot care is important to your health.

“During the pandemic, people became less active as gyms closed and activities stopped,” says Dr. Duda, a foot and ankle surgeon who has patented a graduated compression sock. “I started seeing a lot more foot and ankle issues.”

Many patients complained of a stone bruise or burning pain on the bottom of the foot and ankle stiffness. Achilles contracture or tendon stiffness was the culprit.

“After prolonged sitting, the Achilles tendon tightens and puts more pressure on the plantar fascia on the bottom of the foot,” shares Dr. Duda. “Stretching out this tendon takes pressure off and relieves the pain.”

Dr. Duda suggests simple exercises. While leaning against the kitchen counter with your hands, place one foot back with the heel flat on the floor and lean forward with knees straight. As you stretch the back of your calf, you should feel the stretch from your heel up through the back of the knee. Stretch for 60 seconds five times a day.

“As you age, connective tissue called fascia weakens,” he adds. “This can lead to pain and weakness in your joints and muscles along with balance problems.”

To build fascial strength, Dr. Duda recommends doing short 30-second exercises several times a day. Hold onto the counter, and face forward. With bare feet, raise up on your toes like you are trying to grab a marble while lifting your heels. Once you have enough strength, try hopping on the ball of your foot.

If your foot or ankle pain is severe or does not go away, consult with your doctor or orthopedist.

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 Do You Know if You Fractured Your Forearm?

in

Article featured on Raleigh Orthopaedic

The forearm is made up of two bones in your lower arm, the radius and ulna. A fracture in the forearm can occur near the wrist, in the middle of the forearm or near the elbow. The forearm motion allows us to rotate our palms up or down. A broken forearm can affect your ability to rotate your arm and even bend or straighten the wrist and elbow.

A bone may be completely fractured or partially fractured in any number of ways (crosswise, lengthwise, in multiple pieces). If the bone breaks in such a way that bone fragments stick out through the skin, or a wound penetrates down to the broken bone, the fracture is called an “open” fracture and requires immediate attention. Call 911 or go to your nearest emergency room.

Cause of a fractured forearm

  • A direct blow to the forearm
  • Fall on an outstretched arm

What are the symptoms of a broken forearm?

  • Immediate pain in the lower arm
  • Obvious deformity
  • Swelling
  • Bruising
  • Inability to rotate the arm

To determine whether you have broken forearm, your physician will ask you for a complete medical history and conduct a physical examination. An X-ray can confirm the diagnosis.

How do you treat a fractured forearm?

In an emergency room or urgent care, forearm fracture treatment begins with stabilizing the bones and temporarily realigning them with a cast or splint.

Nonsurgical treatment for a broken forearm

If the broken bone is in a good position or can be put back into good alignment, a cast can be used to keep the forearm steady until it heals. An orthopedic physician will monitor the healing of the fracture with frequent clinic visits and X-rays.

Broken forearm surgery

If the broken bone is out of place and the alignment cannot be corrected, surgery may be required. Surgery is also necessary for open fractures where the bones have broken through the skin. This type of forearm surgery depends on where the break in the bones occurred and the severity of the break. Your surgeon will determine the best surgery for your injury.

Rehabilitation

Recovery for a broken forearm depends on the severity of the injury. Forearm bones typically take three to six months to fully heal. The more severe your injury, the longer the recovery may be.

Rehabilitation usually begins are a few weeks of healing. Sometimes you may still use a cast or brace during the beginning stages of physical therapy. Physical therapy will focus on strength and range of motion exercises.

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

The Top 9 Benefits of Regular Exercise

in

Article featured on Healthline

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few.

Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer.

Here are the top 9 ways regular exercise benefits your body and brain.

1. Exercise can make you feel happier

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress.

It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity to the hormones serotonin and norepinephrine, which relieve feelings of depression.

Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain.

Interestingly, it doesn’t matter how intense your workout is. It seems that exercise can benefit your mood no matter the intensity of the physical activity.

In fact, in a study in 24 women diagnosed with depression, exercise of any intensity significantly decreased feelings of depression.

The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods of time.

One review of 19 studies found that active people who stopped exercising regularly experienced significant increases in symptoms of depression and anxiety, even after only a few weeks.

SUMMARY

Exercising regularly can improve your mood and reduce feelings of anxiety and depression.

2. Exercise can help with weight loss

Some studies have shown that inactivity is a major factor in weight gain and obesity.

To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure (spending).

Your body spends energy in three ways:

  1. digesting food
  2. exercising
  3. maintaining body functions, like your heartbeat and breathing

While dieting, a reduced calorie intake will lower your metabolic rate, which can temporarily delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which can burn more calories to help you lose weight.

Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off and maintaining lean muscle mass.

SUMMARY

Exercise is crucial to supporting a healthy metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.

3. Exercise is good for your muscles and bones

Exercise plays a vital role in building and maintaining strong muscles and bones.

Activities like weightlifting can stimulate muscle building when paired with adequate protein intake.

This is because exercise helps release hormones that promote your muscles’ ability to absorb amino acids. This helps them grow and reduces their breakdown.

As people age, they tend to lose muscle mass and function, which can lead to an increased risk of injury. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age.

Exercise also helps build bone density when you’re younger, in addition to helping prevent osteoporosis later in life.

Some research suggests that high impact exercise (such as gymnastics or running) or odd impact sports (such as soccer and basketball) may help promote a higher bone density than no impact sports like swimming and cycling.

SUMMARY

Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis.

4. Exercise can increase your energy levels

Exercise can be a real energy booster for many people, including those with various medical conditions.

One older study found that 6 weeks of regular exercise reduced feelings of fatigue for 36 people who had reported persistent fatigue.

Exercise can also significantly increase energy levels for people with chronic fatigue syndrome (CFS) and other health conditions. In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching or no treatment at all.

And let’s not forget the fantastic heart and lung health benefits of exercise. Aerobic exercise boosts the cardiovascular system and improves lung health, which can significantly help with energy levels.

As you move more, your heart pumps more blood, delivering more oxygen to your working muscles. With regular exercise, your heart becomes more efficient and adept at moving oxygen into your blood, making your muscles more efficient.

Over time, this aerobic training results in less demand on your lungs, and it requires less energy to perform the same activities — one of the reasons you’re less likely to get short of breath during vigorous activity.

Additionally, exercise has been shown to increase energy levels in people with other conditions, such as cancer.

SUMMARY

Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those with serious health conditions.

5. Exercise can reduce your risk of chronic disease

Lack of regular physical activity is a primary cause of chronic disease.

Regular exercise has been shown to improve insulin sensitivity, heart health, and body composition. It can also decrease blood pressure and cholesterol levels.

More specifically, exercise can help reduce or prevent the following chronic health conditions.

  • Type 2 diabetes. Regular aerobic exercise may delay or prevent type 2 diabetes. It also has considerable health benefits for people with type 1 diabetes. Resistance training for type 2 diabetes includes improvements in fat mass, blood pressure, lean body mass, insulin resistance, and glycemic control.
  • Heart disease. Exercise reduces cardiovascular risk factors and is also a therapeutic treatment for people with cardiovascular disease.
  • Many types of cancer. Exercise can help reduce the risk of several cancers, including breast, colorectal, endometrial, gallbladder, kidney, lung, liver, ovarian, pancreatic, prostate, thyroid, gastric, and esophageal cancer.
  • High cholesterol. Regular moderate intensity physical activity can increase HDL (good) cholesterol while maintaining or offsetting increases in LDL (bad) cholesterol. Research supports the theory that high intensity aerobic activity is needed to lower LDL levels.
  • Hypertension: Participating in regular aerobic exercise can lower resting systolic BP 5–7 mmHG among people with hypertension.

In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which may increase the risk of type 2 diabetes and heart disease.

That’s why regular physical activity is recommended to reduce belly fat and decrease the risk of developing these conditions (34Trusted Source).

SUMMARY

Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease.

6. Exercise can help skin health

Your skin can be affected by the amount of oxidative stress in your body.

Oxidative stress occurs when the body’s antioxidant defenses cannot completely repair the cell damage caused by compounds known as free radicals. This can damage the structure of the cells and negatively impact your skin.

Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can actually increase your body’s production of natural antioxidants, which help protect cells (35Trusted Source, 36Trusted Source).

In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging (37Trusted Source).

SUMMARY

Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.

7. Exercise can help your brain health and memory

Exercise can improve brain function and protect memory and thinking skills.

To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain. It can also stimulate the production of hormones that enhance the growth of brain cells.

Plus, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these conditions.

Regular physical activity is especially important in older adults since aging — combined with oxidative stress and inflammation — promotes changes in brain structure and function.

Exercise has been shown to cause the hippocampus, a part of the brain that’s vital for memory and learning, to grow in size, which may help improve mental function in older adults.

Lastly, exercise has been shown to reduce changes in the brain that can contribute to conditions like Alzheimer’s disease and dementia.

SUMMARY

Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function.

8. Exercise can help with relaxation and sleep quality

Regular exercise can help you relax and sleep better.

With regard to sleep quality, the energy depletion (loss) that occurs during exercise stimulates restorative processes during sleep.

Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping body temperature drop during sleep.

Many studies on the effects of exercise on sleep have reached similar conclusions.

One review of six studies found that participating in an exercise training program helped improve self-reported sleep quality and reduced sleep latency, which is the amount of time it takes to fall asleep.

One study conducted over 4 months found that both stretching and resistance exercise led to improvements in sleep for people with chronic insomnia.

Getting back to sleep after waking, sleep duration, and sleep quality improved after both stretching and resistance exercise. Anxiety was also reduced in the stretching group.

What’s more, engaging in regular exercise seems to benefit older adults, who are often affected by sleep disorders.

You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can both improve sleep quality.

SUMMARY

Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day.

9. Exercise can reduce pain

Although chronic pain can be debilitating, exercise can actually help reduce it.

In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain.

In fact, one review of several studies found that exercise can help those with chronic pain reduce their pain and improve their quality of life.

Several studies also show that exercise can help control pain associated with various health conditions, including chronic low back pain, fibromyalgia, and chronic soft tissue shoulder disorder, to name a few.

Additionally, physical activity can also raise pain tolerance and decrease pain perception.

SUMMARY

Exercise has favorable effects on the pain associated with various conditions. It can also increase pain tolerance.

The bottom line

Exercise offers incredible benefits that can improve nearly every aspect of your health. Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better.

It can also:

  • improve your skin’s appearance
  • help you lose weight and keep it off
  • reduce the risk of chronic disease

And it doesn’t take much movement to make a big difference in your health.

If you aim for 150 to 300 minutes of moderate intensity aerobic activity each week or 75 minutes of vigorous physical activity spread throughout the week, you’ll meet the Department of Health and Human Services’ activity guidelines for adults.

Moderate intensity aerobic activity is anything that gets your heart beating faster, like walking, cycling, or swimming. Activities like running or participating in a strenuous fitness class count for vigorous intensity.

Throw in at least 2 days of muscle-strengthening activities involving all major muscle groups (legs, hips, back abdomen, chest, shoulders, and arms), and you’ll exceed the recommendations.

You can use weights, resistance bands, or your bodyweight to perform muscle-strengthening exercises. These include squats, push-ups, shoulder press, chest, press, and planks.

Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you can inevitably improve your health in many ways.

7 Best Hip Flexor Stretches

in

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?

in

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

in

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?

in ,

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?

in

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