Article featured on BenchMark Physical Therapy
As the warmer months arrive and the days get longer and sunnier, Americans are eager to make the most of the summer season. For many, that means resuming favorite outdoor sports and recreation activities and venturing out to explore new and familiar destinations.
But summer fun often comes with the added risk of injury. Emergency rooms across the nation report an uptick in visits during June, July, and August—more than 40,000 every day in fact. Here are the most common summer injuries in adults and tips to prevent them for a safe and memorable season.
Heat-Related Illness
In the United States and across North America, record-high temperatures are becoming more frequent, directly impacting human health. Extreme heat events pose a significant threat to human life. According to the CDC, more than 67,000 people visit emergency rooms annually for heat and more than 9,000 are hospitalized.
What is Heat-Related Illness?
Heat-related illness is an umbrella term that refers to several serious health conditions caused by exposure to prolonged or abnormal heat and humidity levels without relief.
Heat cramps are painful muscle spasms and cramps during or after intense physical activity in the heat. Heat cramps are the mildest type of heat illness, and generally improve with rest and hydration.
Heat exhaustion is more serious and occurs when the body loses salt and water from excessive sweating without replacing fluids and salt. As a result, the body is unable to cool itself. If left untreated, heat exhaustion can progress to heat stroke. Heat exhaustion symptoms include heavy sweating, cold, pale, clammy skin, nausea/vomiting, headache, or dizziness.
Heat stroke is the most serious type of heat illness that develops when the body’s internal regulating system is overwhelmed by high heat. A high body temperature, hot, red, dry or damp skin, dizziness, headache, and confusion are all potential signs of heat stroke. Heat stroke is life-threatening and requires immediate medical attention.
Tips to prevent heat illness:
- Drink plenty of fluids throughout the day, not only during physical activity.
- Wear light, breathable clothing on scorching summer days.
- Plan sports and vigorous activities for the coolest time of the day.
- Always use sun protection sunscreen, hats, sunglasses, and UPF clothing.
- Warm up and cool down before and after intense activity.
- Stay indoors on extremely hot and humid days.
Sports Injuries
Many adults have more free time to resume their favorite hobbies in the summer months. Plus, the weather is more conducive to outdoor fun playing golf, tennis, pickleball and other sports. But if it’s been a few months since you’ve dusted off that racquet, take proper precautions to safely return to exercise this summer.
Common sports injuries include:
- Fractures: partial or complete break in any of the bones of the body from repeated stress or a single trauma
- Dislocations: separation of two bones where they meet at the joint, often from a direct blow to the body from a fall or contact sport
- Strains: tears or overstretching of the tendons that attach muscle to bone, or in the muscles themselves
- Sprains: tears or overstretching of the fibrous connective ligaments that connect bones to other bones
- Overuse injuries: damage to bone, ligaments, tendons, or muscles caused by repetitive stress on those structures
Sports Injury Prevention Tips
As we age, the body becomes more prone to musculoskeletal injuries, and it takes longer to recover from them. Prevention is key. Pre- and post-workout stretches prepare the body for activity and lower body temperature and heart rate after it to signal the body to begin the recovery process.
Adding some variety into your summer workout routine is also good for injury prevention. Cross-training allows you to focus on different muscle groups to avoid overuse injuries that can put a damper on your summer plans.
Hydration for Injury Prevention
Proper hydration aids with cooling down after activity, and it helps with circulation to deliver oxygen and nutrients throughout the body to enhance recovery. Hydration also keeps the joints properly lubricated to reduce injuries and improve range of motion.
While the ideal liquid intake varies slightly based on age, weight, and activity level, women should focus on getting at least 11.5 cups (or 2.7 liters) of water per day and men should try to consume 15.5 cups (or 3.7 liters) of water on an average day. Increase fluid intake in hot weather and when recovering from an illness.
Running Injuries
If you are a runner living in an area that experiences a four-season climate, you probably look forward to transitioning from treadmill to the outdoor track when the weather gets warmer.
There are plenty of benefits to walking or running outside. You burn more calories and boost your mood and vitamin D levels to start. But running on concrete is hard on the body’s joints and uneven surfaces increase the risk of falls and fall injuries. If you can, opt for asphalt, pea gravel, or dirt which are all gentler on the body.
If you experience ankle pain, knee pain, or hip pain, take these symptoms as a sign to dial back your running program and schedule a physical therapy appointment. Pain always has something important to tell us. You might have an underlying musculoskeletal injury or anatomical difference that can be overcome with personalized mobility and strengthening exercises.
In addition to stretching and strengthening with your physical therapist hydrating, stretching, and wearing a supportive, well-fitting running shoe can also be effective for preventing common running injuries.
Biking Injuries
Cycling is another activity that requires some care and preparation to move from indoors to outside. However, if you are an avid indoor cyclist, chances are you have already strengthened many of the structures that are vulnerable to injuries: particularly the kneecap (patella), upper and lower legs, ankles, and wrists and forearms.
Yet the risk of a concussion and other traumatic brain injuries (TBIs) from a bike accident increases significantly when you bike outdoors. Wearing a bike helmet reduces your risk of high injury by up to 85%. For helmet safety tips, visit NHTSAs bike helmet fit guide.
Water Injuries
If swimming, boating, or water sports are on your summer bucket list, be mindful of the risks associated with these activities. First, avoid running near pools and other wet surfaces to prevent falls. And never dive in shallow water, as diving accidents are a leading cause of spinal cord injuries.
Drowning occurs in seconds and is often silent. It can happen at any time and any location where there is water. While drowning is a leading cause of death among children ages 1-4, people of all ages and swimming abilities can drown. Those who survive a non-fatal drowning are often left with permanently disabling brain injuries. Fortunately, these injuries and fatalities are preventable.
The American Red Cross water safety guide offers some additional tips to prevent drowning and make water safety a priority for all:
- Always swim with a buddy.
- Never swim while impaired by alcohol or other substances.
- Wear a U.S. Coast Guard-approved lifeguard jacket when fishing, boating, or using recreational watercraft, even if you do not plan to go in the water.
It is also important to be a “water-watcher” who looks out for others, especially children, who are in the water. The signs of drowning are not as obvious as you might believe. Someone in trouble can be quiet and calm.
If someone is bobbing up and down in the water, holding their arms out to the side or front attempting to “paddle,” and seemingly gasping for air, they may be drowning. Sometimes it is the look of panic that indicates trouble. Always err on the side of caution and provide immediate assistance.
Burns
Summer is the time for barbecues, camping, picnics, and fourth of July fireworks. Fire safety is essential to prevent painful burn injuries.
Always create a safety zone of at least three feet around campfires, grills, and firepits. Use long-handled tools and wear short sleeves when building a fire or cooking on the BBQ. Choose public firework displays and leave the lighting to the professionals.
If you or someone with you is burned, place the injured area in cool water for three to five minutes. Cover it with a dry, sterile cloth. Go to the emergency room for burns longer than the palm of your hand.
What Is Sunburn, and How Can I Prevent It?
Sunburn is skin damage caused by exposure to the sun’s ultraviolet (UV) rays. Initially, the skin feels hot, red, and sore. In the days that follow, the skin begins to peel and heal. Even though the skin appears to heal, a single burn can cause long-term skin damage and increase the risk of skin cancer.
Obviously, sunburns are more common during the summer months because we spend more time outside. Protect your skin with UV-resistant clothing, sunscreen, and shade when available. Apply sunscreen liberally and frequently over all exposed areas. Use water-resistant sunscreen if you are planning to swim.
Choose a sunscreen that has the “UVA” logo and has four-star protection against UVA rays which are linked to skin aging. The SPF should be at least SPF30 to protect against UVB rays which are associated with skin burning.
Bites and Stings
Insect bites and stings are another common summer hazard. Other than a bit of soreness, swelling, and itching, these injuries are typically nothing more than a nuisance. However, some people are highly allergic to bee stings or insect bites. Also, ticks, mosquitos, and some other insects can transmit diseases, so it’s best to prevent them as much as possible.
Use insect repellant outdoors and wear long sleeves and pants in areas of high insect activity. Check your body and clothing for ticks after spending time in woody or grassy areas. Keep bites and stings clean and watch for signs of infection.
Treat, Manage, and Prevent Common Summer Injuries with Physical Therapy
Your physical therapist may not be able to relieve your summer insect bites and stings, but they can be highly effective for treating and managing more serious musculoskeletal injuries. We have an extensive array of evidence-based techniques and treatments at our disposal to reduce pain and stiffness and improve the way your body moves and functions.
If you are getting ready to get back into action after a few months off, we can help you too. With targeted exercise therapy, together we will stretch and strengthen your muscles and joints so you can participate in your favorite activities safely and painlessly—while avoiding injuries.
The Lowdown on How Running Affects Your Knees
in Knee Injuries, Knee Pain, Legs & Feet, Sports Related InjuriesArticle featured on Healthline
Lacing up and hitting the pavement for a run is great exercise. It can also be therapeutic, lower your stress levels, and boost your sleep quality, among other benefits.
But given running’s repetitive impact, it can be hard on your body, too. Many wonder whether running harms their knees, specifically.
This article investigates that question, finds the answer, and shares how to take care of your knees when you run.
Is running bad for your knees?
Running is not bad for your knees; running with poor form is bad for your knees.
In fact, most knee injuries caused by running are overuse injuries, meaning you’re putting more stress on your body than it can handle.
Whether that’s ramping up your training schedule too quickly or not resting enough between runs, running too many miles before your muscles, bones, joints, and cartilage are ready for more can increase your risk of injury.
What the science says
Quite a bit of research has investigated running’s effects on the knees .
One study followed a group of long-distance runners, as well as a nonrunner control group, for 18 years. Through a series of X-rays over the nearly two decades, researchers monitored for any presence of osteoarthritis in the knees.
The study results showed that running among healthy older adults was not associated with more prevalent osteoarthritis. In fact, at the end of the study, 20% of the runners showed signs of osteoarthritis, compared with 32% of the nonrunners.
Another study suggests that running may be beneficial for the knees.
Researchers used gait analysis and computer modeling to confirm that running does place a higher load on the knees than walking. Yet, it also causes the bone and cartilage of the knee to adapt, potentially leading to stronger knees overall.
And what if you already have knee pain? Is running completely off the table for you? Research says not necessarily.
A recent study including 82 middle-age volunteers looked at the short-term effects of long-distance running on knee joints using magnetic resonance imaging (MRI).
Pre-training MRIs showed signs of asymptomatic damage to several knee structures in the majority of the participants. After the marathon, the MRIs showed a reduction in tibia and femoral bone damage. However, the MRIs also showed patellar cartilage deterioration.
What does all of this mean? Don’t forgo running because you’re afraid it may cause knee pain. But, as with every activity, listen to your body. When pain occurs, investigate why it might be happening.
Variables that can make running harder on your knees
However, there are a few variables that can make running hard on your knees. These include:
Warning signs your knees may need attention
If you develop any pain around the knee — including above, below, or behind the kneecap — during a run, your body is trying to tell you something. Regardless of whether the pain is dull or sharp, the best course of action is to stop running and rest.
Some common knee injuries in runners include:
If knee pain stops you from running, apply ice to the area and take it easy. If after a few days’ rest your knee is still bothering you, see your doctor for further evaluation.
Tips for protecting your knees when you run
Beyond running with proper form and wearing the right shoes, there are a few other things you can do to protect your knees while you run:
The bottom line
Don’t let a fear of hurting your knees stop you from running. By taking the appropriate precautions — strength training, stretching, wearing proper gear, and being conservative in your training — the benefits of running may very well outweigh the risks.
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
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Common Pickleball Injuries & Prevention
in Sports Medicine, Sports Related InjuriesArticle featured on Towson Orthopaedic Associates
Pickleball’s popularity had taken off since the pandemic with many participants surprised to learn the sport has been around for nearly 60 years. What is also surprising is the number of people getting hurt while playing.
The appeal of the sport is that it is low impact and easy to learn so it is attractive to the 55 and older population. However, because it requires quick movement and agility as well as balance and strength, injuries have been occurring within this population at a rapid rate.
Towson Orthopaedic Associates has asked some of our specialists to outline the types of injuries they are seeing and tips for injury prevention. We’ve broken down the tips by parts of the body most impacted by injury.
Knee Injuries
What types of knee injuries are you seeing?
Knee sprains, muscle strains – including quadriceps and hamstrings – and meniscal injuries are all common injuries in pickleball.
Players may also suffer flare-ups of their underlying arthritis.
How are these injuries best treated?
Knee sprains and muscle strains are typically treated RICE – rest, ice, compression and elevation. Anti-inflammatories (such as Advil, Ibuprofen, Aleve) can also be taken to help alleviate the pain.
Meniscal injuries are often treated similarly, but may also need an injection. Occasionally with persistently painful meniscal tears, minimally invasive (arthroscopic) surgery could be required.
Exacerbations of arthritis can also be treated with injections. When the arthritis has become severe and pain is not managed with the above strategies, a knee replacement may be recommended.
What can I do to avoid a knee injury?
Warming up and stretching is very important. Strengthening thigh muscles – including quadriceps, hamstrings – in addition to our hip musculature, can also help in protection of the joint.
When returning from an injury, occasionally a brace may be recommended to give the knee additional support and compression to avoid reinjury.
Hand, Wrist, Elbow & Shoulder Injuries
What types of injuries are you seeing?
Upper extremity injuries related to pickleball are evaluated in our practice here at Towson Orthopedic Associates weekly. Weiss, et. al,2021, published an article tracking non-fatal pickleball and tennis injuries in the US between 2010-2019 and found through a survey of injuries evaluated at U.S. Emergency departments, a 21.5% increase in ER visits for pickleball related injuries. Most injuries fall into the category of “Slip/Trip/Fall/Dive” according to the authors.
Just as we have seen a rise in “texting thumb” over the years, there is now a condition referred to as “pickleball elbow” (Journal of Epidemiology, 2021). “Pickleball elbow”, otherwise known as “tennis elbow” or lateral epicondylitis can be treated, and may resolve through stretching, protecting the tendon/elbow, and returning to play when symptoms abate.
Acute wrist injuries are the most common complaints. They occur while tripping and reaching with an outstretched hand to break a fall. The wrist injuries that are sustained range from a sprain to a fracture. Colles fracture of the wrist is the most common injury that may sometimes require surgical correction in a pickleball injury.
Other areas of the upper extremity that can be injured by way of a fall include the elbow and shoulder including fracture or tendon tears.
A pickleball player can also sustain injury to fingers and hand including sprains, strains and fractures.
What can I do to avoid these injuries?
The importance of preparation, including balance and stamina, may decrease the risk of injuries while enjoying a day on the courts.
The ability to be balanced and steady while playing can benefit from engaging in Tai Chi, biking, elliptical, walking and swimming to create a strong core and increase stamina needed to play this ever-popular game.
Ankle Injuries
What types of injuries are you seeing?
The most common pickle ball injury I see is Achilles tendon tears or ruptures.
The typical patient is playing for the first time, although experienced players have also sustained these injuries. The player will take a quick step on the court and feel pain in the back of their ankle and often hear a pop and have difficulty walking.
It is important to get seen by someone experienced in the treatment of these injuries as quickly as possible, hopefully within a couple of days of the injury.
How are these injuries treated?
If seen by an Orthopaedic Foot and Ankle specialist, we can quickly place the patient into an appropriate splint or boot and place them on crutches.
Further treatment is determined by the patient’s overall medical conditions, and desired activity level going forward.
With either treatment, patients can expect the overall recovery to last up to 9-12 months.
What can I do to avoid an ankle injury?
The best way to avoid getting injured is to do lots of stretching of the calf muscles and hamstrings prior to playing pickle ball and begin warming up slowly on the court.
Hip Injuries
What are some of the typical hip injuries?
The most common hip injuries from pickleball are muscle strains of the gluteal, hip flexor or hamstring muscles. Labral tears and exacerbation of underlying hip arthritis can also occur.
How they are treated?
Muscle strains are treated with rest, anti-inflammatories and physical therapy to work on stretching and strengthening.
Labral tears are often treated non-operatively with anti-inflammatories, physical therapy and sometimes injections.
Hip arthritis is treated non-operatively if mild to moderate, but if it is severe and recalcitrant to non-operative management a hip replacement can be performed. Most patients are able to get back to playing pickleball after a hip replacement!
What can people do to avoid a hip injury?
People can help prevent hip injuries by stretching prior to playing and working on core, hip and lower extremity strengthening.
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
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
7 Suggestions to Help With Mouse Shoulder
in Shoulder InjuriesArticle featured on The Leagrave Therapy Clinic
If you work in an office, you probably spend hours every day with one arm extended on your mouse, clicking and dragging items. Mouse shoulder is a condition that can create shoulder pain from using a mouse with the computer for long periods of time due to poor ergonomics or inappropriate arm or wrist support.
The pain tends to spread over one side of the neck and into the shoulder, it can develop over weeks or months and is often described as a “burning” or deep aching sensation. This repetitive strain injury (RSI) or work-related upper limb disorder can occur from constant repetitive movements in a limited area can lead to real pain problems in the shoulder, neck, and upper back. It may take several weeks or months to develop, but once established Mouse Shoulder can take less than one hour of mouse use a day to maintain this repetitive strain state.
The Canadian Centre for Occupational and Health Safety reports that we actually use our mouses THREE times as often as the keyboard. This repetitive use could occur during work or while playing video games. If you haven’t set up an ergonomic work station, your mouse with relation to your office desk could be positioned too low or too high. It could also be set up in a way where your arm has no or little support during the day.
If your mouse is too low, you’re constantly reaching your hand towards it. Too high and you’re constantly tensing the muscles in your upper arm, shoulder and neck and cause an imbalance of muscle use. With enough time and stress, any area of the body can succumb to a repetitive strain injury (RSI) which is what occurs with mouse shoulder.
How Do l Get Mouse Shoulder?
The shoulder and shoulder blade attach to the body by various muscles that insert into the spine, ribcage, neck and base of the skull. Holding a mouse with the arm held away from the body causes these muscles to contract and become tight, as they support the weight of the outstretched arm. Sitting like this for several hours with little variation or relaxation can lead to pain and weakness over time.
What can be done to help
Mouse Shoulder responds well to a combination of anti-inflammatory drugs (NSAIDs) and manual treatment. In acute cases medical acupuncture can reduce the severe pain and muscle spasm by treating the painful trigger points.
However, treatment alone is not the answer. Without any modification to work posture or lifestyle these symptoms will return within days or weeks. You are then at risk of becoming dependent on repeated, costly and long-term treatment.
7 Ways To Help Yourself
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
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Osteoarthritis of the Hands
in Hand Injuries, OsteoarthritisArticle featured on Arthritis Foundation
About half of all women and one-quarter of all men will experience the stiffness and pain of osteoarthritis (OA) of the hands by the time they are 85 years old. A degenerative disease that affects all the tissues of a joint, OA leads to the breakdown over time of the smooth, protective cartilage on the ends of bones, so bones rub together, causing pain. The 29 bones of your hands and wrists come together to form many small joints that can be affected by OA.
Where OA Affects the Hand
OA most commonly affects three parts of the hand:
Causes of Hand OA
Osteoarthritis usually occurs later in life, with no specific cause. But several factors can play a role, including:
Symptoms of Hand OA
Along with cartilage loss, OA also causes bone spurs to form. Bone spurs in and around the joints increase your stiffness and pain. With worsening OA, daily activities can become difficult and your finger joints may lose their normal shape.
Symptoms of hand OA can include:
Diagnosing Hand OA
Treatments for Hand OA
Osteoarthritis is a chronic disease. There is no cure, but healthy lifestyle habits and treatments can help manage your symptoms and keep you active.
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
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Ways to Avoid Common Water Sports Injuries
in Sports Medicine, Sports Related InjuriesArticle featured on Fyzical
Water sports enthusiasts often experience the thrill of gliding across waves and performing daring maneuvers. However, these activities come with inherent risks of injury, especially for those new to the sport or pushing their limits. As physical therapists, we’ve seen our fair share of injuries stemming from water skiing, surfing, and wakeboarding. Here we’ll share insights on how to avoid the three most common types of injuries associated with these exhilarating water sports.
The abrupt movements and high-speed actions involved in water skiing, surfing, and wakeboarding can put immense strain on muscles and ligaments, leading to sprains and strains. To prevent these injuries, it’s crucial to warm up properly before hitting the water. Incorporate dynamic stretches that mimic the movements you’ll be performing during your activity. Focus on key muscle groups such as the quadriceps, hamstrings, calves, and shoulders.
It’s imperative that you ensure your equipment is properly maintained and fitted to your body. Ill-fitting gear can exacerbate strain on certain muscles and increase the risk of injury. Finally, listen to your body and know your limits. Pushing yourself too hard too quickly can lead to overuse injuries. Gradually increase the intensity and duration of your sessions to build strength and endurance safely.
Water sports, particularly surfing and wakeboarding, involve navigating unpredictable waves and wakes, increasing the likelihood of impact injuries. Collisions with the water’s surface or with obstacles such as buoys or other watercraft can result in bruises, cuts, or more severe injuries like fractures or concussions.
To minimize the risk of impact injuries, always scout the area before starting your session, paying attention to potential hazards such as rocks, shallow areas, or crowded waterways. Invest in high-quality safety gear, including helmets and impact vests, especially when attempting more advanced maneuvers or riding in challenging conditions.
You should also focus on developing proper technique and body positioning to absorb impact effectively. Learning to fall safely can significantly reduce the severity of injuries. Practice falling in a controlled manner, tucking your chin to your chest and keeping your limbs close to your body to minimize the risk of injury upon impact.
Repetitive movements can place strain on specific muscle groups and joints, leading to overuse injuries such as tendonitis, bursitis, or stress fractures. These injuries often develop gradually over time due to repeated stress on the affected area.
While you will want to be on the water as much as possible this summer, incorporate cross-training activities into your fitness routine to strengthen supporting muscle groups and improve overall flexibility. Balance your water sports sessions with low-impact exercises such as swimming, yoga, or cycling to reduce strain on vulnerable areas and promote recovery.
Prioritize rest and recovery days to allow your body ample time to repair and rebuild tissues. Listen to any warning signs of overuse, such as persistent pain or swelling, and seek professional guidance from a physical therapist or sports medicine specialist if needed.
While water skiing, surfing, and wakeboarding offer thrilling experiences, it’s essential to prioritize safety and injury prevention. By warming up properly, practicing proper technique, wearing appropriate safety gear, and listening to your body, you can minimize the risk of common injuries and enjoy these water sports to the fullest. Remember, staying injury-free means more time on the water doing what you love.
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
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Causes & Treatments of Elbow Dislocations
in Elbow InjuriesArticle featured on OrthoInfo
When the joint surfaces of the elbow’s three bones are separated, the elbow is dislocated.
Elbow dislocations can be complete or partial, and usually occur after a trauma, such as a fall, motor vehicle collision, or other accident.
Anatomy
Three bones come together to make up the elbow joint.
Each of these bones has a very distinct shape.
Ligaments connected to the bones keep the elbow joint together and the bones in proper alignment.
The elbow is both a hinge joint and a ball and socket joint. As muscles contract and relax, two unique motions occur at the elbow.
Injuries and dislocations to the elbow can affect either of these motions.
Cause
Elbow dislocations are not common.
Any time force is sent through the arm, the elbow can dislocate.
The elbow is stable because of the combined stabilizing effects of bone surfaces, ligaments, and muscles. When an elbow dislocates, any or all of these structures can be injured to different degrees.
Risk Factors
You are at greater risk for dislocating your elbow if:
Symptoms
A complete elbow dislocation is extremely painful and very obvious. The arm will look deformed and may have an odd twist at the elbow.
Signs of a partial dislocation (subluxation) may 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
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Foot, Leg & Ankle Swelling
in Ankle Injuries, Feet, Legs & FeetArticle featured on Mount Sinai
Painless swelling of the feet and ankles is a common problem, especially among older people.
Abnormal buildup of fluid in the ankles, feet, and legs can cause swelling. This fluid buildup and swelling is called edema.
Considerations
Painless swelling may affect both legs and may include the calves or even the thighs. The effect of gravity makes the swelling most noticeable in the lower part of your body.
Causes
Foot, leg, and ankle swelling is common when the person also:
Injury or surgery involving the leg, ankle, or foot can also cause swelling. Swelling may also occur after pelvic surgery, especially for cancer.
Long airplane flights or car rides, as well as standing for long periods of time, often lead to some swelling in the feet and ankles.
Swelling may occur in women who take estrogen, or during parts of the menstrual cycle. Most women have some swelling during pregnancy. More severe swelling during pregnancy may be a sign of preeclampsia, a serious condition that includes high blood pressure and significant swelling.
Swollen legs may be a sign of heart failure, kidney failure, or liver failure. In these conditions, there is too much fluid in the body, and it collects in the legs.
Certain medicines may also cause your legs to swell. Some of these are:
Home Care
Some tips that may help reduce swelling:
Never stop taking any medicines you think may be causing swelling without first talking to your health care provider.
When to Contact a Medical Professional
Call 911 or the local emergency number if:
Contact your provider right away if:
Also contact your provider if self-care measures do not help or swelling gets worse.
What to Expect at Your Office Visit
Your provider will take a medical history and do a thorough physical examination, paying special attention to your heart, lungs, abdomen, lymph nodes, legs, and feet.
Your provider will ask questions such as:
Diagnostic tests that may be done include:
Your treatment will focus on the cause of the swelling. Your provider may prescribe diuretics to reduce the swelling, but these can have side effects. Home treatment for leg swelling that is not related to a serious medical condition should be tried before drug 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, 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
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Most Common Summer Injuries in Adults
in Health & Wellness, Nutrition & General HealthArticle featured on BenchMark Physical Therapy
As the warmer months arrive and the days get longer and sunnier, Americans are eager to make the most of the summer season. For many, that means resuming favorite outdoor sports and recreation activities and venturing out to explore new and familiar destinations.
But summer fun often comes with the added risk of injury. Emergency rooms across the nation report an uptick in visits during June, July, and August—more than 40,000 every day in fact. Here are the most common summer injuries in adults and tips to prevent them for a safe and memorable season.
Heat-Related Illness
In the United States and across North America, record-high temperatures are becoming more frequent, directly impacting human health. Extreme heat events pose a significant threat to human life. According to the CDC, more than 67,000 people visit emergency rooms annually for heat and more than 9,000 are hospitalized.
What is Heat-Related Illness?
Heat-related illness is an umbrella term that refers to several serious health conditions caused by exposure to prolonged or abnormal heat and humidity levels without relief.
Heat cramps are painful muscle spasms and cramps during or after intense physical activity in the heat. Heat cramps are the mildest type of heat illness, and generally improve with rest and hydration.
Heat exhaustion is more serious and occurs when the body loses salt and water from excessive sweating without replacing fluids and salt. As a result, the body is unable to cool itself. If left untreated, heat exhaustion can progress to heat stroke. Heat exhaustion symptoms include heavy sweating, cold, pale, clammy skin, nausea/vomiting, headache, or dizziness.
Heat stroke is the most serious type of heat illness that develops when the body’s internal regulating system is overwhelmed by high heat. A high body temperature, hot, red, dry or damp skin, dizziness, headache, and confusion are all potential signs of heat stroke. Heat stroke is life-threatening and requires immediate medical attention.
Tips to prevent heat illness:
Sports Injuries
Many adults have more free time to resume their favorite hobbies in the summer months. Plus, the weather is more conducive to outdoor fun playing golf, tennis, pickleball and other sports. But if it’s been a few months since you’ve dusted off that racquet, take proper precautions to safely return to exercise this summer.
Common sports injuries include:
Sports Injury Prevention Tips
As we age, the body becomes more prone to musculoskeletal injuries, and it takes longer to recover from them. Prevention is key. Pre- and post-workout stretches prepare the body for activity and lower body temperature and heart rate after it to signal the body to begin the recovery process.
Adding some variety into your summer workout routine is also good for injury prevention. Cross-training allows you to focus on different muscle groups to avoid overuse injuries that can put a damper on your summer plans.
Hydration for Injury Prevention
Proper hydration aids with cooling down after activity, and it helps with circulation to deliver oxygen and nutrients throughout the body to enhance recovery. Hydration also keeps the joints properly lubricated to reduce injuries and improve range of motion.
While the ideal liquid intake varies slightly based on age, weight, and activity level, women should focus on getting at least 11.5 cups (or 2.7 liters) of water per day and men should try to consume 15.5 cups (or 3.7 liters) of water on an average day. Increase fluid intake in hot weather and when recovering from an illness.
Running Injuries
If you are a runner living in an area that experiences a four-season climate, you probably look forward to transitioning from treadmill to the outdoor track when the weather gets warmer.
There are plenty of benefits to walking or running outside. You burn more calories and boost your mood and vitamin D levels to start. But running on concrete is hard on the body’s joints and uneven surfaces increase the risk of falls and fall injuries. If you can, opt for asphalt, pea gravel, or dirt which are all gentler on the body.
If you experience ankle pain, knee pain, or hip pain, take these symptoms as a sign to dial back your running program and schedule a physical therapy appointment. Pain always has something important to tell us. You might have an underlying musculoskeletal injury or anatomical difference that can be overcome with personalized mobility and strengthening exercises.
In addition to stretching and strengthening with your physical therapist hydrating, stretching, and wearing a supportive, well-fitting running shoe can also be effective for preventing common running injuries.
Biking Injuries
Cycling is another activity that requires some care and preparation to move from indoors to outside. However, if you are an avid indoor cyclist, chances are you have already strengthened many of the structures that are vulnerable to injuries: particularly the kneecap (patella), upper and lower legs, ankles, and wrists and forearms.
Yet the risk of a concussion and other traumatic brain injuries (TBIs) from a bike accident increases significantly when you bike outdoors. Wearing a bike helmet reduces your risk of high injury by up to 85%. For helmet safety tips, visit NHTSAs bike helmet fit guide.
Water Injuries
If swimming, boating, or water sports are on your summer bucket list, be mindful of the risks associated with these activities. First, avoid running near pools and other wet surfaces to prevent falls. And never dive in shallow water, as diving accidents are a leading cause of spinal cord injuries.
Drowning occurs in seconds and is often silent. It can happen at any time and any location where there is water. While drowning is a leading cause of death among children ages 1-4, people of all ages and swimming abilities can drown. Those who survive a non-fatal drowning are often left with permanently disabling brain injuries. Fortunately, these injuries and fatalities are preventable.
The American Red Cross water safety guide offers some additional tips to prevent drowning and make water safety a priority for all:
It is also important to be a “water-watcher” who looks out for others, especially children, who are in the water. The signs of drowning are not as obvious as you might believe. Someone in trouble can be quiet and calm.
If someone is bobbing up and down in the water, holding their arms out to the side or front attempting to “paddle,” and seemingly gasping for air, they may be drowning. Sometimes it is the look of panic that indicates trouble. Always err on the side of caution and provide immediate assistance.
Burns
Summer is the time for barbecues, camping, picnics, and fourth of July fireworks. Fire safety is essential to prevent painful burn injuries.
Always create a safety zone of at least three feet around campfires, grills, and firepits. Use long-handled tools and wear short sleeves when building a fire or cooking on the BBQ. Choose public firework displays and leave the lighting to the professionals.
If you or someone with you is burned, place the injured area in cool water for three to five minutes. Cover it with a dry, sterile cloth. Go to the emergency room for burns longer than the palm of your hand.
What Is Sunburn, and How Can I Prevent It?
Sunburn is skin damage caused by exposure to the sun’s ultraviolet (UV) rays. Initially, the skin feels hot, red, and sore. In the days that follow, the skin begins to peel and heal. Even though the skin appears to heal, a single burn can cause long-term skin damage and increase the risk of skin cancer.
Obviously, sunburns are more common during the summer months because we spend more time outside. Protect your skin with UV-resistant clothing, sunscreen, and shade when available. Apply sunscreen liberally and frequently over all exposed areas. Use water-resistant sunscreen if you are planning to swim.
Choose a sunscreen that has the “UVA” logo and has four-star protection against UVA rays which are linked to skin aging. The SPF should be at least SPF30 to protect against UVB rays which are associated with skin burning.
Bites and Stings
Insect bites and stings are another common summer hazard. Other than a bit of soreness, swelling, and itching, these injuries are typically nothing more than a nuisance. However, some people are highly allergic to bee stings or insect bites. Also, ticks, mosquitos, and some other insects can transmit diseases, so it’s best to prevent them as much as possible.
Use insect repellant outdoors and wear long sleeves and pants in areas of high insect activity. Check your body and clothing for ticks after spending time in woody or grassy areas. Keep bites and stings clean and watch for signs of infection.
Treat, Manage, and Prevent Common Summer Injuries with Physical Therapy
Your physical therapist may not be able to relieve your summer insect bites and stings, but they can be highly effective for treating and managing more serious musculoskeletal injuries. We have an extensive array of evidence-based techniques and treatments at our disposal to reduce pain and stiffness and improve the way your body moves and functions.
If you are getting ready to get back into action after a few months off, we can help you too. With targeted exercise therapy, together we will stretch and strengthen your muscles and joints so you can participate in your favorite activities safely and painlessly—while avoiding injuries.
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
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Potential Causes & Common Treatment of Patella Alta
in Knee Injuries, Knee PainArticle featured on Atlas Pain Specialists
You may be wondering , what are some causes and treatment of patella alta? Patella alta, also known as ‘high-riding patella,’ is a knee condition characterized by an abnormally high position of the patella or kneecap in relation to the femur, the thigh bone. This condition may lead to discomfort, knee pain, instability, and an increased risk of patellar dislocation or patellar subluxation.
A full understanding of patella alta requires a look at its potential causes, symptoms, diagnosis methods, and treatment options.
Possible Causes of Patella Alta
Patella alta is a condition that can result from various causes, both genetic and acquired. Here are some possible causes of this condition:
In some cases, the exact cause of patella alta may remain unknown. It’s also possible for multiple factors to contribute to the development of this condition.
Diagnosing Patella Alta
Diagnosing patella alta involves assessing the patient’s medical history, conducting a physical examination, and using diagnostic imaging. The healthcare provider collects information about previous knee injuries, surgeries, and existing conditions while noting symptoms such as knee pain, instability, or recurring patellar dislocation.
During the physical examination, the doctor evaluates the range of motion and stability and performs specific tests to assess the position and movement of the patella. Measurement ratios and indices like the Insall-Salvati ratio, the Caton-Deschamps index, and the Blackburne-Peel ratio are commonly employed to evaluate the patella position.
These measurements are obtained through X-ray imaging or specialized radiographic views of the knee. X-rays, MRI, or CT scans provide detailed images of the knee joint, enabling visualization of patellar alignment and any associated abnormalities. Dynamic imaging techniques such as fluoroscopy or specialized MRI sequences may assess patellar tracking during knee movements.
Following the diagnosis of the patella alta, the healthcare provider develops an appropriate treatment plan based on severity and individual needs. Accurate diagnosis is vital for effective treatment, so it is advised to consult a qualified healthcare professional for a thorough evaluation and personalized guidance toward suitable management options.
Treatment of Patella Alta
The treatment of patella alta typically depends on the severity of the symptoms and the degree of the patella’s displacement. Here are the possible treatment options:
Physical Therapy
This is often the first line of treatment for patella alta, particularly for mild cases. Therapy exercises aim to strengthen the quadriceps muscle, which helps stabilize the kneecap and improves the flexibility and strength of the knee joint.
Bracing and Taping
Sometimes, a doctor might recommend wearing a knee or patellar stabilizing brace. These devices help hold the kneecap in a more normal position, which can help reduce discomfort and improve stability. Kinesiology taping techniques might also be used to offer support to the patella.
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
Medications can manage pain and inflammation associated with patella alta. This is typically an adjunct to other treatment modalities, such as physical therapy.
Surgery
For severe cases of patella alta, especially when conservative treatments have failed, surgery might be considered. The goal of surgery is to lower the position of the kneecap by shortening the patellar tendon. Surgical techniques include tibial tubercle osteotomy, where a section of bone where the patellar tendon attaches is moved downwards, and patellar tendon grafting, which involves using a graft to shorten the tendon artificially.
Weight Management
If the patient is overweight, weight loss can help by reducing pressure on the knees and alleviating the symptoms of patella alta.
Lifestyle Modification
Avoiding activities that strain the knee or incorporating exercises that strengthen the muscles around the knee can help manage the symptoms and prevent the worsening of the condition.
The treatment choice should be based on the individual’s specific symptoms, the extent of the patella alta, and the person’s overall health and lifestyle. Regular follow-ups with a healthcare provider are essential to monitor progress and adjust the treatment plan.
Please note that this information is a general guide, and one should always consult with a healthcare provider for the most appropriate treatment plan for their specific condition.
Conclusion
Patella alta is a condition that requires proper medical attention, as it can potentially lead to more severe knee problems if left untreated. If you suspect that you or someone you know may have this condition, it is recommended to seek medical advice promptly. As with many health conditions, early diagnosis and treatment of patella alta can lead to more positive outcomes.
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
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Home-Related Injuries
in General Orthopedics, Health & WellnessArticle featured on FORM
Home-Related Injuries
According to the National Safety Council, home-related injuries account for nearly 150,000 unintentional deaths each year. Falls are among the top 10 most common home-related injuries.
Falls
Falls are the number one cause of home injuries in the U.S. The two groups most at risk for falls are children under the age of 5 and adults over the age of 70. Typical injury symptoms are sharp pain, swelling, bruising, and tenderness.
As you age, you become more susceptible to trips, slips and falls because eyesight, hearing, and balance tend to worsen. Medication can also cause imbalance and confusion, which can lead to falls. Slip, trips and falls can cause
How can you prevent falls?
There are simple, practical measures you can take to prevent slips, trips and falls in your house:
To prevent slips and falls as you age, consider these safety tips:
Cuts
Cuts from kitchen knives or other sharp objects, like scissors, tools, and saws, are another common home-related injury.
How should you treat a minor cut?
If your cut is minor, you can treat it at home. Here are some DOs and DONT’S to follow:
Do —
If your cut doesn’t appear to be healing and is causing you concern, visit your doctor right away.
Don’t —
How do you know if you need stitches?
It is not always easy to tell if a cut will need stitches or not, so here are some guidelines to help you make that decision. You or a loved one should get stitches:
(Caution: Don’t remove any foreign objects from a wound, as you don’t know what the foreign object has struck underneath–such as an artery.)
Also, note that children who need stitches should not eat or drink anything beforehand, as they may need to be sedated before suturing because they do not typically stay still during the process. If they eat or drink before stitches, it will only delay treatment.
When stitches are required, they should be done within approximately 6 hours to ensure proper healing. At FORM Ortho, we can provide stitches on-site during your appointment.
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
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm