Article featured on Mayo Clinic
Everyone needs exercise, but it’s especially important for people with arthritis. Exercise increases strength and makes moving easier. Exercise reduces joint pain and helps fight tiredness.
Of course, when joints are stiff and painful, the thought of walking around the block or swimming a few laps might seem like too much. There’s no need to run a marathon or swim for miles. Even moderate exercise can ease pain and help you stay at a healthy weight. In short, when arthritis tries to slow you down, exercise can keep you moving.
Why is exercise needed
The right kinds of exercise can improve health and fitness without hurting joints. Combined with a treatment program, exercise can add to quality of life. And it can:
- Strengthen muscles around joints.
- Help maintain bone strength.
- Increase energy.
- Make it easier to sleep well.
- Help control weight.
- Improve balance.
- Improve mood.
Bones need strong muscles for support. Not exercising weakens those supporting muscles. Weak muscles put more stress on joints.
Check with your health care provider first
Talk to your care provider about making exercise a part of your treatment. The best exercises depend on the type of arthritis and which joints the arthritis is in. A member of your health care team, such as a physical therapist, can work with you to find the exercise plan that’s best for you.
Exercises for arthritis
Exercises for arthritis might include exercises that put joints through their full range of motion and strengthening exercises. Exercise that raises heart rate, known as aerobic exercise, is also important.
Range-of-motion exercises
These exercises lessen stiffness and put joints through their full range of motion. Examples of these exercises are stretching arms up high or rolling shoulders forward and backward. Most of these exercises can be done every day.
Strengthening exercises
These exercises help build strong muscles that can support and protect the joints. Weight training is an example of exercise that can help build and keep muscle strength. Using resistance bands, hand weights or machines can help build strength.
Weight training should be done every other day for at least two days a week. It should include all the major muscles in the body.
Aerobic exercise
Exercises that raise heart rate, known as aerobic exercises, help with overall fitness. They can improve heart and lung health, help control weight, and increase energy.
Examples of aerobic exercises that are easy on joints include walking, bicycling, swimming and water aerobics. Try to work up to 150 minutes of somewhat hard aerobic exercise every week. You can exercise 10 minutes at a time if that’s easier on your joints.
It’s best to do moderate aerobic activity most days of the week. But even a couple of days a week can help. Exercise at a rate at which breathing is harder than usual while still being able to talk.
Other activities
Any movement, no matter how small, can help. Daily activities such as mowing the lawn, raking leaves and walking the dog count.
Exercises that focus on how the body moves, such as gentle forms of yoga or tai chi, also can help. They can improve balance and posture, prevent falls, and ease tenseness.
If you’re in an exercise class, tell your teacher about your arthritis. Listen to your body. Don’t do anything that causes pain.
Tips to protect your joints
If you haven’t exercised in a while, start slowly. Don’t push yourself too hard — that can overwork muscles and make joint pain worse.
Consider these tips:
- Keep the impact low. Low-impact exercises help keep joint stress low while you move. Examples include stationary or recumbent bicycling, elliptical trainer workouts, or exercise in the water.
- Use heat. Heat can relax joints and muscles and lessen pain before exercise. Deliver the heat with warm towels, hot packs or a shower. The temperature should be warm, not painfully hot. Use for about 20 minutes.
- Move gently. Move joints gently at first to warm up. You might begin with range-of-motion exercises for 5 to 10 minutes before you move on to strengthening or aerobic exercises.
- Go slowly. Exercise with slow and easy movements. If you feel pain, take a break. Sharp pain and pain that’s worse than the usual joint pain might mean something is wrong. Slow down if you see swelling or redness in your joints.
- Ice afterward. Use ice on your joints for up to 20 minutes as needed after activity. This is even more important if your joints are swollen.
Listen to your body. Don’t push too hard. Build up slowly. Add more and harder exercise as you get stronger.
Don’t overdo
You might feel some pain and stiffness after exercise if you haven’t been active for a while. In general, if pain lasts more than two hours after exercise, you might be pushing too hard. You might need to exercise less often or for less time. Talk to your health care provider about how to know when pain is a sign of something more serious.
If you have rheumatoid arthritis, ask your provider if you should exercise during flares. You might work through your joint flares by doing only range-of-motion exercises. Or you might exercise in water. Even during a flare, it’s good to keep your body moving.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
Common Falls Sport Injuries Seen in Student Athletes
in Junior Sports, Sports Related InjuriesArticle featured on Progressive Spine & Sports Medicine
Fall season is in full swing, which means fall sports season is in full swing, too! If you have student athletes in your house, then you should be aware of the following common injuries that tend to occur this time of year.
Common Falls Sport Injuries Seen in Student Athletes
Whether your child plays field hockey, soccer, football, cross-country, or another fall season sport, he or she may be at risk for any of the following conditions:
WHIPLASH
Commonly seen in football and other full contact sports, whiplash is pain, strain, and tissue damage in the neck caused by a sudden and violent forward/backward movement of the head. Common symptoms include headaches, dizziness, neck and shoulder pain, and neck stiffness.
Concussions and post-concussive syndrome are related issues seen particularly by football players. These are actually mild forms of a brain injury, and can present with some whiplash-like symptoms, like dizziness and headaches, as well as other symptoms including mental fogginess, irritability, and insomnia.
ACL SPRAIN OR TEAR
Consistently reported as one of the most common injuries among fall athletes, an anterior cruciate ligament (ACL) tear or sprain is damage to an important stabilizing ligament within the knee. It often happens due to sudden pivoting, turning, and/or jumping. Symptoms include knee pain, swelling, decreased range of motion, and difficulty walking. A person with an ACL sprain or tear may even hear an audible “pop” in their knee during the acute injury. This can often occur with damage to the meniscus (which serve as supportive discs inside the knee joint).
In addition to ACL tears, ligamentous injuries at the ankle are also frequently reported during the fall season.
SHIN SPLINTS
Cross-country runners are particularly at risk for this type of injury. Shin splints cause pain and tenderness on the front of the lower leg due to micro-damage of the muscles, tendons, and other connective tissues in that area. It’s often caused by overuse, or a sudden increase in physical activity.
How Our Orthopedic and Non-Surgical Pain Team Can Help Treat & Prevent Fall Sports-Related Injuries
In addition to getting quality sleep, recovery, hydration, and nutrition, your child can also minimize his or her risk by seeking preventive care through pre-season sports physicals and skills-specific training.
Sometimes, however, no amount of preparation can prevent an injury. At Progressive Spine & Sports Medicine, we offer some of Northern New Jersey’s leading diagnostic and treatment services for acute orthopedic injuries using non-surgical and highly effective approaches. We’ve helped hundreds of student athletes recover quickly and completely from their injuries so they can get back to their sport at their fullest potential.
Specific techniques we use to help athletes heal 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, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
How Your Lifestyle is Affecting Your Back Pain
in Back Pain, Chronic Pain, Ergonomics, Health & WellnessArticle featured on 360 Orthopedics
Back pain is consistently high as a reason for emergency care, lost time at work, and disability. Most cases stem from mechanical causes, and sometimes lifestyle habits can contribute to back conditions and injuries.
Back pain is consistently high as a reason for emergency care, lost time at work, and disability. Most cases stem from mechanical causes, such as injuries to the musculoskeletal system, which create back pain symptoms. However, some avoidable conditions may be fueling your back pain. Lifestyle habits have a way of creeping in and adding to the burden borne by your spine and its support tissues. When back pain becomes more than an occasional problem, visit us at 360 Orthopedics in Sarasota, Venice, and Lakewood Ranch, Florida, for diagnosis and treatment. We’re neck and spine specialists, ready to help you with chronic or lingering back pain. Let’s examine ways your lifestyle may be contributing to your back pain. Making changes today may prevent bigger problems in the future.
Reasons Behind Back Pain
Your spine is the primary support column for your upper body, as well as the protective structure surrounding your spinal cord, which is the primary information conduit of your central nervous system. The bones of the spine provide a wide range of motion, combined with support from surrounding muscles, as well as tremendous strength.
There’s a lot that can go wrong with such a complex structure. The aspects of your lifestyle that contribute to back pain are often factors that increase your back’s susceptibility to injury. Let’s take a closer look.
Extra Weight
Because the spine is located at the back of your body, it supports your body with a cantilevered design, including the shallow S-shape that your spine normally forms. As you stand, walk, lift, twist, and move through your normal day, your center of gravity constantly shifts, and your spine compensates.
When you are even a few pounds over your optimal weight, the potential force of those pounds gets magnified by leverage, adding disproportionally to the load your spine bears. The good news is that losing just a few pounds also relieves these larger forces.
Sedentary Habits
Your body is made to move, yet life seems to conspire to hold you in one place. Long hours spent sitting, such as at a desk job, can take a toll on your back, since muscles and other soft tissues aren’t getting the motion they need to stay healthy.
Make the change by taking breaks from fixed postures and adding activity like walking and biking to keep your body moving.
Posture Challenges
The pervasive nature of digital screens in everyday life has introduced a new challenge to neck and back pain by demanding a head-forward posture that virtually invites pain. Similar effects arise whenever your posture moves out of balance.
Your body can handle moderate amounts of postural imbalance, but reading a book or watching a movie in an unbalanced position can leave you trapped and stiff.
Back pain consequences arise from other lifestyle choices like smoking, unchecked stress, and poor form when lifting heavy loads can all contribute to back pain that may or may not have a specific incident or 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, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
Exercise Helps Ease Arthritis Pain and Stiffness
in ArthritisArticle featured on Mayo Clinic
Everyone needs exercise, but it’s especially important for people with arthritis. Exercise increases strength and makes moving easier. Exercise reduces joint pain and helps fight tiredness.
Of course, when joints are stiff and painful, the thought of walking around the block or swimming a few laps might seem like too much. There’s no need to run a marathon or swim for miles. Even moderate exercise can ease pain and help you stay at a healthy weight. In short, when arthritis tries to slow you down, exercise can keep you moving.
Why is exercise needed
The right kinds of exercise can improve health and fitness without hurting joints. Combined with a treatment program, exercise can add to quality of life. And it can:
Bones need strong muscles for support. Not exercising weakens those supporting muscles. Weak muscles put more stress on joints.
Check with your health care provider first
Talk to your care provider about making exercise a part of your treatment. The best exercises depend on the type of arthritis and which joints the arthritis is in. A member of your health care team, such as a physical therapist, can work with you to find the exercise plan that’s best for you.
Exercises for arthritis
Exercises for arthritis might include exercises that put joints through their full range of motion and strengthening exercises. Exercise that raises heart rate, known as aerobic exercise, is also important.
Range-of-motion exercises
These exercises lessen stiffness and put joints through their full range of motion. Examples of these exercises are stretching arms up high or rolling shoulders forward and backward. Most of these exercises can be done every day.
Strengthening exercises
These exercises help build strong muscles that can support and protect the joints. Weight training is an example of exercise that can help build and keep muscle strength. Using resistance bands, hand weights or machines can help build strength.
Weight training should be done every other day for at least two days a week. It should include all the major muscles in the body.
Aerobic exercise
Exercises that raise heart rate, known as aerobic exercises, help with overall fitness. They can improve heart and lung health, help control weight, and increase energy.
Examples of aerobic exercises that are easy on joints include walking, bicycling, swimming and water aerobics. Try to work up to 150 minutes of somewhat hard aerobic exercise every week. You can exercise 10 minutes at a time if that’s easier on your joints.
It’s best to do moderate aerobic activity most days of the week. But even a couple of days a week can help. Exercise at a rate at which breathing is harder than usual while still being able to talk.
Other activities
Any movement, no matter how small, can help. Daily activities such as mowing the lawn, raking leaves and walking the dog count.
Exercises that focus on how the body moves, such as gentle forms of yoga or tai chi, also can help. They can improve balance and posture, prevent falls, and ease tenseness.
If you’re in an exercise class, tell your teacher about your arthritis. Listen to your body. Don’t do anything that causes pain.
Tips to protect your joints
If you haven’t exercised in a while, start slowly. Don’t push yourself too hard — that can overwork muscles and make joint pain worse.
Consider these tips:
Listen to your body. Don’t push too hard. Build up slowly. Add more and harder exercise as you get stronger.
Don’t overdo
You might feel some pain and stiffness after exercise if you haven’t been active for a while. In general, if pain lasts more than two hours after exercise, you might be pushing too hard. You might need to exercise less often or for less time. Talk to your health care provider about how to know when pain is a sign of something more serious.
If you have rheumatoid arthritis, ask your provider if you should exercise during flares. You might work through your joint flares by doing only range-of-motion exercises. Or you might exercise in water. Even during a flare, it’s good to keep your body moving.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
Effects of Nutrition on Orthopedic Health
in Health & Wellness, Nutrition & General HealthArticle featured on Midwest Orthopedic
Nutrition does more than just provide fuel for your body. Nutrition also plays a vital role in maintaining your overall health and well-being. When it comes to orthopedic health – the health of our bones, joints, and muscles – what we eat can significantly impact our mobility, strength, and how we feel as we live our lives. In this article, we’ll explore the connection between nutrition and orthopedic health, and how you can support strong bones and flexible joints through your dietary intake.
Fundamentals of Orthopedic Health
Our skeletal system serves as the framework that supports our body’s structure and facilitates movement. That’s an important job. So, it’s essential to provide the skeletal system with the nutrients needed to stay strong and healthy. Calcium and vitamin D are two key nutrients that are crucial for bone health. Calcium is the building block of bones, while vitamin D aids in calcium absorption, ensuring that calcium is utilized properly by the body. Incorporating dairy products, leafy greens, and fortified foods into your diet can help meet your calcium needs, while sunlight exposure is an excellent natural source of vitamin D.
Maintaining a healthy weight is also crucial for orthopedic well-being. Excess body weight puts added strain on the joints, particularly those in the knees, hips, and spine, increasing the risk of conditions like osteoarthritis and back pain. By following a balanced diet and engaging in regular physical activity, you can achieve and maintain a healthy weight, reducing the burden on your musculoskeletal system.
The arrival of Spring, with longer days and rising temperatures, can be beneficial to orthopedic health. Increased time outside provides opportunities for physical activity, as we come out of our Winter cocoons and walk the neighborhood, do Spring yardwork, and get back to warm weather activities. It also provides us with additional sun exposure, helping us get that essential vitamin D.
Foods for Orthopedic Health
In addition to calcium and vitamin D, several other nutrients play essential roles in supporting orthopedic health. Omega-3 fatty acids, found in fatty fish like salmon and walnuts, have anti-inflammatory properties that can help reduce joint pain and stiffness associated with conditions like rheumatoid arthritis. Magnesium, found in nuts, seeds, and whole grains, contributes to bone density and muscle function, while vitamin K, abundant in leafy greens, aids in bone metabolism.
The Connection Between Diet and Inflammation
Inflammation is a key contributor to many orthopedic conditions, including arthritis and tendonitis. Certain foods can either increase or reduce inflammation in the body. Fruits, vegetables, and whole grains are rich in antioxidants and anti-inflammatory compounds that help combat inflammation, reducing aches and pains. On the other hand, processed foods, sugary snacks, trans fats and many more make the list of foods to avoid because they have been shown to increase inflammation. By focusing on a diet rich in whole, nutrient-dense foods, you can help reduce inflammation and support orthopedic health.
Orthopedic Conditions and Dietary Considerations
For individuals with osteoporosis, a condition characterized by weakened bones, it’s essential to focus on calcium-rich foods and weight-bearing exercises to maintain bone density and prevent fractures. Individuals living with or managing arthritis may benefit from trying an anti-inflammatory diet rich in omega-3 fatty acids and antioxidants to help alleviate joint pain and stiffness. Additionally, proper nutrition after orthopedic surgery or injury plays a role in supporting the body’s healing process and optimizing recovery. Whatever orthopedic condition you might be living with, nutrition can be your ally.
Lifestyle Factors for Orthopedic Well-being
Hydration is another important aspect of orthopedic health. Water helps lubricate the joints, cushion the spine, and support overall mobility. A healthy adult should aim to drink about 100 ounces of water per day, taking in adequate amounts throughout the day, especially before and after physical activity. Additionally, maintaining a balanced diet that includes a wide variety of nutrients and avoiding smoking and excessive alcohol consumption can further promote orthopedic well-being.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
Exercises to Help Osteoporosis
in Nutrition & General Health, OsteoporosisArticle featured on Harvard Health Publishing
If your doctor has recently diagnosed you with osteoporosis, or if you’ve already had a fracture, you might be avoiding exercise for fear of breaking another bone. Yet staying active is exactly what you should be doing right now.
If you’ve already had one fracture, the risk of an additional fracture is very high, so you have to do everything possible to lessen the likelihood that will happen. You need to try to increase bone density and prevent falls, and that’s where exercise is so important.
Exercise reduces your risk not only of falling, but also of fracturing a bone if you do fall. An analysis published in BMJ found that programs of balance, strength, and resistance training reduced the odds of falls resulting in fractures by more than 60%.
Bone-strengthening program
An exercise program for osteoporosis should include four components:
Mix up your routine. Incorporate a variety of exercises to work different parts of your body and prevent boredom.
Start safely
When you’re just starting out, it can help to work with a physical therapist or certified personal trainer so you don’t injure yourself. He or she can the exercises and explain how to do them safely.
Always start slowly, with light weights and few repetitions, and build up from there. Don’t worry if you can do only two or three biceps curls or leg lifts at first. Add one more repetition per week, until you can eventually do a full set of eight to 12 reps.
Be gentle and mindful of your condition. If you’ve already broken bones in the spine, avoid activities in which you bend forward, reach down, twist, or lift heavy weights. Ask your doctor if you need to be aware of any other physical limitations based on your bone strength and general health.
Osteoporosis care program
Remember that exercise is an important part of osteoporosis care, but it is just one component of that care. Additionally you need to be certain you get enough dietary calcium, take a vitamin D supplement and practice fall prevention. Likely your doctor will also prescribe drug therapy to build bone density. Ask your doctor how all of these elements should work together as part of a comprehensive bone-preserving strategy.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
Preventing Rotator Cuff Injuries
in Shoulder Fractures, Shoulder InjuriesArticle featured on DukeHealth
Rotator cuff tears are more common than you may think. About 10% of people in their 50s and half over the age of 70 will have one. While many rotator cuff tears are related to aging, they can occur in younger people as a result of overuse, poor shoulder mechanics, or injury. Rotator cuff injuries affect all types of people — sedentary adults, weekend warriors, and elite athletes.
Fortunately, there are steps you can take to reduce your risks. “Good posture in the shoulder blades, stretching, and some very simple strengthening exercises will help prevent many of the shoulder problems you could have,” said Jocelyn Wittstein, MD, a shoulder specialist at Duke Health. “Also, modifying lifting and exercise practices can reduce the risk of shoulder injury or reinjury.”
Overhead Activity Leads to Shoulder Injuries
It’s true that baseball pitchers suffer rotator cuff tears — or rather, fraying on the edges of some tendons — because of the extreme position of the shoulder and the tremendous force they exert on their shoulders every time they throw the ball.
But overhead activity of all kinds is what tends to injure people: reaching up repeatedly to paint a wall, putting a heavy suitcase in an overhead bin, or serving a tennis ball. “Any time your arms are raised up over your head, the rotator cuff might be in an awkward position,” said Dr. Wittstein, a Duke orthopaedic surgeon. “This in combination with lifting or lowering something heavy away from the body really strains the rotator cuff.”
The first sign of a rotator cuff injury is often nagging shoulder pain when performing everyday activities such as washing your hair, lifting a gallon of milk, or reaching for something on the back seat of the car. Pain is usually felt at the side of the shoulder and can often radiate toward the elbow. Injured shoulders can also be troublesome at night when lying down allows the inflamed joint to stretch or when sleeping on your side. Occasionally, nighttime pain can get so bad that sleep is possible only in a reclining chair — and some patients can’t sleep at all.
Exercises Can Prevent Rotator Cuff Injuries
The shoulder has more range of motion than any other joint. Most of its stability and movement relies on the small rotator cuff muscles and the larger muscles that surround the shoulder joint. Traditional weightlifting and aerobic exercise provide many benefits but typically do not focus on strengthening and stretching the complicated assembly of muscles that keep the shoulder joint stable and healthy.
Dr. Wittstein said that a shoulder exercise program should work the muscles that retract the shoulder blades, stretch the chest and the back of the shoulder joint, and strengthen all the muscles of the rotator cuff. These exercises will strengthen your rotator cuff and help prevent injury, whether you are active or inactive, young or old.
Treatment Options for Torn Rotator Cuffs
If you tear your rotator cuff, there are several treatment options. The type of treatment depends not only on the extent of the injury but also on your age and functional demands. While many complete rotator cuff tears benefit from surgical repair, surgery is not always necessary.
Cortisone injections can reduce pain but should be used sparingly, as they can affect the ability of the rotator cuff to heal if you decide to have a surgical repair in the near future. Other medications like Tylenol and anti-inflammatories may also help.
People with a partial tear or who want to avoid surgery can benefit from physical therapy, which they are encouraged to continue at home. Sometimes, strengthening is all that’s needed, even if your rotator cuff is torn. That’s because “four separate rotator cuff tendons surround the shoulder,” Dr. Wittstein explained. “If you have torn half of one tendon, you still have three and a half tendons left. If those are strong, it can often fully compensate for the torn part.”
However, rotator cuff tears that involve the full thickness of the tendon and remain painful may enlarge over time. “Those are the rotator cuff tears we are more likely to repair with surgery early on,” she says.
She added, “Many people with a small tear can have a pain-free, strong, healthy shoulder with full ability to do an overhead activity. That’s why keeping those muscles strong is so important.”
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
The Connection Between Overall Well-Being and Foot Health
in Foot Pain, Nutrition & General HealthArticle featured on Central Arkansas Foot & Ankle Specialists
Your feet play a bigger role in your overall health than you might think. From balance and mobility to early indicators of systemic conditions like diabetes or circulatory issues, foot health is directly tied to your overall well-being. Prioritizing regular foot care can lead to better posture, fewer injuries, and even early detection of health problems.
Why Foot Health Matters for Your Entire Body
Your feet support your entire body. When something’s off, such as poor alignment, inflammation, or chronic pain, it can affect everything from your knees and hips to your back and posture.
Key impacts of poor foot health include:
The human foot has 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments, all working in harmony to support your movement. Misalignment or damage to any part of this system can trigger a chain reaction of problems throughout the body.
Keeping your feet healthy isn’t just about comfort – it’s essential for physical function and independence, especially as we age.
The Feet as a Window Into Overall Well-Being
Your feet often show early signs of broader health issues. Monitoring them closely can help you spot potential red flags.
Common conditions that show up first in the feet:
Additionally, symptoms like foot cramping could signal vitamin deficiencies, such as magnesium or potassium. Toenail discoloration may indicate fungal infections or underlying skin conditions, and swelling could be linked to heart, liver, or kidney issues.
Routine foot exams can catch these conditions early, improving outcomes and preventing serious complications.
How Foot Pain Disrupts Daily Life
Foot pain doesn’t just hurt – it interrupts your routine, affects your mental health, and lowers your overall quality of life.
Consequences of ignoring foot pain:
Even minor pain, like that from plantar fasciitis or bunions, can lead to gait changes, which then stress other joints. Long-term, these changes can contribute to chronic musculoskeletal issues that are harder to reverse.
Addressing foot discomfort early can help you stay active, social, and mentally well.
Good Foot Health Supports Mental and Emotional Well-Being
There is a strong mind-body connection when it comes to your feet. Chronic pain or limitations in movement can cause frustration, anxiety, or depression.
Benefits of healthy feet on emotional well-being:
Feet also play a role in stress relief. Practices like reflexology or therapeutic foot massage can activate pressure points that relieve tension and improve relaxation – enhancing your emotional well-being and physical recovery.
Maintaining foot health gives you the freedom to live life fully on your terms.
Easy Habits to Improve Foot Health and Overall Well-Being
You don’t have to wait until there’s a problem to take care of your feet. Simple steps can prevent common issues and improve overall wellness.
Daily Foot Care Tips:
Additional practices that support long-term foot health:
Small changes in your routine can lead to lasting improvements in both foot health and general wellness.
When to See a Foot and Ankle Specialist
Not all foot issues go away on their own. If you’re experiencing persistent symptoms, it may be time to see a podiatrist.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
Your First Orthopedic Visit: What to Expect
in General OrthopedicsArticle featured on ReadyPatient
Scheduling that first doctor’s visit for your joint pain can be scary. Here’s an idea of what you can expect during a typical first appointment with an orthopedic surgeon.
Scheduling an orthopedic appointment
Joint pain is scary and can limit your ability to participate in sporting activities, exercise, family functions, social functions, and can immobilize you causing further hardships. I’ve found that many are afraid to seek medical attention because they fear that their only option is surgery. Actually, there are many non-operative options that are typically explored before considering joint replacement surgery.
We pay for those injuries that we had when we were younger, for the sports that we played, and the jobs that we did. Accidents through life affect our joints and there’s also a hereditary factor. I hear people talk about their siblings, mom, dad or grandparents who had bowed legs or knock knees. Relatives that required hip or knee replacements. Some people have inflammatory joint disease such as arthritis, lupus or psoriasis. As we age our joints no longer can repair themselves.
The first thing to do is make the decision to seek medical help. If this feels scary or overwhelming, try looking at it as though you’re simply going to go learn about what’s causing your pain and what options are available to you.
Who will I see during my ortho visit?
Often times, during a new patient visit, the orthopedic surgeon or sports medicine doctor will try to make sure that they stop in and meet you, even if your appointment’s with the nurse practitioner or physician assistant. In today’s world, the physician assistants and nurse practitioners assist orthopedic surgeons in their office as well as during surgery. They may be your conduit to a busy orthopedic surgeon. So, when you make an appointment, don’t be afraid to ask, will I be able to meet the doctor if my appointment is with the nurse practitioner or physician assistant?
Many orthopedic surgeons, nurse practitioners, and physician assistants work as a team. We are all in the office at the same time and each of us have our own schedules. For example, I bounce back-and-forth between my nurse practitioner and physician assistant if they have new patients or patients with questions.
What typically happens during a first ortho appointment?
You’ll likely be asked several questions to help your doctor understand your medical history and what effect it’s had on your joints. They will need to know what kinds of treatment you’ve already had (if any). This helps assess possible risks of various non-surgical and surgical options. Your surgeon will need to know as much as possible about you so that together, you can make the best decisions on how to move forward with your care.
During your first visit, an X-ray of your painful joint will be taken, or you will be sent to a radiology facility for an X-ray after your appointment to assess the amount of wear or arthritis. Old X-rays or other tests can be helpful as they may show progression, or lack of progression, of a relatively normal joint. This may be all that’s needed to assess your joint. Other tests, however, may become necessary such as labs, MRI’s or CT‘s which would be ordered if needed and would require a return visit.
What next?
Once you have been examined and all of the data is gathered, your surgeon can give you an opinion about what options you have. Many times, we’ll want you to try non-operative treatment first. Surgery should be a last resort if non-surgical treatments don’t help relieve your pain.
Part of your surgeon’s job is to provide you with information and recommendations so that you can make the decision that’s best for you. There’s no wrong answer. We all have different abilities to deal with pain and limitation of motion. We all have different tolerances of this and there is nothing wrong with you taking control of your options. It often becomes a quality of life issue.
I tell my patients that there’s no rush to proceed to surgery. Medications, natural anti-inflammatories, exercise, yoga, physical therapy, chiropractic treatments, injections, arthroscopic procedures, and partial or total joint replacements are all options.
Joint surgery is an elective procedure. Patients worry that if they wait too long, their doctor won’t be able to fix it. Although additional pain and joint damage can worsen if you wait, with today’s technology, an arthritic joint can usually be fixed. Sometimes, waiting can open up new technological options. However, if the quality of your life is decreasing, then it may be time to move forward. Learn what your options are and then make a decision that’s best for you. You and your surgeon can discuss trying non-surgical things first. You may have more options available than you think.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
How Yoga Helps Maintain Healthy Bones
in Health & WellnessArticle featured on UBMD Orthopaedics & Sports Medicine
Bone loss is serious business. Both men and women reach maximum bone mass around the age of 30 — and after that, it’s a matter of maintaining what you’ve got.
The National Institutes of Health estimate that 10 million Americans have osteoporosis and another 34 million suffer from its precursor, osteopenia. While it’s almost impossible to reverse these conditions, it’s possible to slow their effects — and yoga may be one of your strongest allies. Best of all, yoga can be done by anyone regardless of age or mobility level.
Yoga is a Weight-Bearing Exercise
Yoga is a weight-bearing exercise, which is one of the best ways to enhance bone health. Weight-bearing exercises work by holding your body’s weight against gravity, putting a mild stress on your bones and forcing them to lay down new growth. In this way, yoga isn’t much different from other weight-bearing exercises, like walking or running.
Yoga differs in one big way from these “impact” exercises — it won’t damage cartilage or stress your joints. Instead, it helps lengthen the body’s muscles and holds them in place, using that tension to stress the bone and promote growth.
Yoga Promotes a Plant-Based Diet
Earlier this month, we talked about how fruits and vegetables promote bone health. There’s a strong correlation between a plant-based diet and bone density. Many Americans eat more protein than they need. But because protein makes the body create acid, eating too much can increase the amount of acid in your bloodstream. To neutralize it and rebalance your blood’s pH levels, your body pulls calcium from your bones. Eating a plant-based diet can avoid this imbalance — because fruits and vegetables naturally neutralize the acid caused by eating protein, your body won’t need to pull calcium from your bones.
Practice Safely
While yoga can be beneficial for bone health, it can also be detrimental if it’s not practiced correctly. For example, in someone suffering from osteoporosis, a forward bend can increase the likelihood of a spinal fracture by excessively stressing the front of your vertebrae. As with any exercise regimen, talk to your doctor before you begin.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm
How Genetics Influence Orthopedic Risks
in General Orthopedics, Nutrition & General HealthArticle featured on Summit Orthopedics
Everyone is susceptible to bone and joint problems, but studies suggest that genetics influence your degree of risk for certain orthopedic conditions, and may also influence the success of your recovery.
Over the last few decades, female athletes from tennis legend Billie Jean King to soccer’s U.S. Women’s National Team—and 2015 FIFA Women’s World Cup champions—have demonstrated women’s ability to share the athletic spotlight with their male counterparts. However, shared athletic ability doesn’t mean that men and women are also equal when it comes to sharing orthopedic risks. A review published in the June 2015 issue of the Journal of the American Academy of Orthopaedic Surgeons shows that your gender has a significant influence on your degree of risk for orthopedic conditions.
Gender and Orthopedic Risk
When we compare the physiology of men and women, we find differences in structural anatomy, hormones, and genetics that affect ligaments, bone quality, and susceptibility to osteoarthritis. Researchers believe, for example, that these differences may explain why female soccer players are three times more prone to ACL injuries than their male counterparts. But gender-specific injuries are not confined to athletes. Bone and joint problems can develop regardless of your age or your activity level. The review explored gender vulnerability to several musculoskeletal disorders.
ACL injuries
We depend on our anterior cruciate ligaments (ACL) for knee stability and movement—and women have a much higher risk of ACL tears than men do. Also, when a woman has surgery to reconstruct a torn ACL, she is more likely to tear the opposite ACL afterward.
Finger and hand fractures
These injuries are more common among men.
Knee and ankle injuries
Women are more vulnerable to tearing a knee ligament or spraining an ankle, and are more at risk for knee osteoarthritis. Stance and gait studies show that men and women have different stabilizing strategies. These differences may affect their joints during injury, and play a role in women’s susceptibility to ankle injuries; women sprain their ankles twice as often as men do.
Osteoporosis
Here, we have a mixed bag. Women are more likely to develop osteoporosis, with a higher risk of hip fracture as a result. However, both men and women are at risk for these fracture. When men fracture a hip, they are more likely than women to suffer major complications. Pneumonia and systemic infections are among these serious complications; as a result, the mortality rate for men is higher after fractures.
Soft-tissue injuries versus bone injuries
Men experience more soft-tissue trauma, such as tears in tendons, biceps, and quadriceps. An arm muscle injury of the distal biceps tendon is almost exclusively a man’s injury; and men damage their Achilles tendon three times as often as women do. Because women are more susceptible to osteoporosis, particularly after menopause, they suffer more bone injuries.
Remember that although gender is a factor contributing to orthopedic risk, it is only one facet of your health profile. Talk with your doctor about preventative steps you can take to maintain and improve your overall health.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035
Hours
Monday–Friday
8:00am – 4:30pm