Article featured on verywellfit, Medically reviewed by Vanessa Nzeh, MD
Swimming is the fourth most popular form of exercise in the United States with over 27 million people participating over the age of six.
But there are also many barriers to participating in swimming. For instance, many people don’t learn to swim until later in life and some may experience discomfort or even fear of the water because it’s an unfamiliar environment.
Despite those hurdles, swimming provides a range of unique health benefits. Some people describe the sensation of immersing themselves in water as transformative or healing—and many enjoy the antigravity aspect of floating. There are also many documented health benefits associated with swimming that may inspire you to develop your own program of pool or open water exercise.
Health Benefits of Swimming
Participation in any physical activity—especially on a regular basis—can provide a wide range of health benefits. Regular exercise improves heart health, can help you reach and maintain a healthy weight, reduces your risk of type 2 diabetes and metabolic syndrome, and may even reduce the risk of certain cancers. Exercise can also help you experience sharper thinking, learning, and judgment skills as you age, reduce your risk of depression, and can even promote better sleep. And just a single bout of exercise can provide immediate benefits, including reduced short-term feelings of anxiety.
The water environment and the fact that swimming involves the entire body give it a few unique advantages over other popular activities such as walking, running, or cycling.
Researchers have investigated the many ways participation in different types of swimming can affect the body. It is important to note, however, that just like any physical activity, there are significant differences between participation levels.
For example, lifelong competitive swimmers may experience different health benefits than those who swim for fun just a few times per month. These are some of the findings regarding the health benefits of swimming.
May Improve Body Composition
Swimming may help you to reduce body fat. A small study published in the Journal of Exercise Rehabilitation found that middle-aged women who swam regularly (60-minute sessions, three times per week for 12 weeks) showed an average drop in body fat of almost 3% while a control group (women who did not swim) showed no significant change. The swimmers also showed improved flexibility, cardiovascular endurance, and improved blood lipids.
However, another study examined changes in body composition in younger women who participated in a 12-week swim program. The study involved 34 women in their early 20s who were assigned to a swimming group or a non-swimming (sedentary) group. The swimming group participated in three 60-minute swim sessions per week for 12 weeks.
At the conclusion of the study, researchers found that the swimming group did experience a decrease in hip circumference but did not show significant changes to body composition as compared to the non-swimming group.
Lastly, in 2015 researchers evaluated the psychological, social, and physical health states of competitive swimmers engaged in long-term training. The study took place during four days of the French master championships in 2011. All swimmers selected for the event were invited to take part in the study, but only 490 participated.
May Lower Blood Pressure
A handful of studies have suggested that swimming may help lower blood pressure. One study involved women who had been diagnosed with mild hypertension. Researchers evaluated the effects of different swimming protocols on their blood pressure.
For the study, 62 women were randomly assigned to participate in high-intensity swimming (6–10 repetitions of 30-second all-out effort interspersed by 2 minutes of recovery), moderate swimming (one hour at moderate intensity), or a control group (no training or lifestyle changes).
After 15 weeks, researchers saw no changes in the control group. But both the high intensity and moderate swimming groups saw a decrease in systolic blood pressure. Both groups also decreased resting heart rate and body fat.
Several other studies have also found associations between swimming for exercise and lower blood pressure, especially in people with hypertension.
Reduced Risk of Musculoskeletal Injury
Exercise physiologists have noted that many popular sports and leisure activities require a certain level of technique and can involve impact with the ground leading to bruises, contusions, bone fractures, and more serious injuries. This can make the high risk of injury a point of weakness for many traditional sports and athletic activities.
However, in at least one published review, researchers point out that the probability of these types of injuries taking place in a low-impact swimming environment is minimized given the fact that weight is reduced through the use of the water’s buoyancy.
Fewer Respiratory Infections
If cold weather swimming appeals to you, participation in this extreme sport may help you to avoid upper respiratory tract infections and gain other health benefits.
Also called “winter swimming” or “ice swimming,” the sport involves swimming in cold to ice-cold water, most often in water below 5 °C (41 degrees Fahrenheit). Ice swimming used to be practiced only by extreme athletes, but has grown in popularity and now recreational swimmers compete regularly in both local and international events.
Scientists who published a 2020 study in the International Journal of Environmental Research and Public Health reviewed studies related to ice swimming. They found that regular participation was associated with improvements in hematological and endocrine function (including decreased blood pressure, decreased triglycerides, and better insulin sensitivity), fewer upper respiratory tract infections, relief from mood disorders, and a general sense of well-being.
The researchers note, however, that only experienced swimmers in good health should participate in the sport. They state that “there is a risk of death in unfamiliar people, either due to the initial neurogenic cold shock response or due to a progressive decrease in swimming efficiency or hypothermia.”
If cold weather swimming sounds too extreme, you may still be able to gain better respiratory health with traditional pool swimming. A 2016 study published in the International Journal of Yoga compared the health effects of swimming to yoga.
Also, swimmers who participated in the 2015 study at the French Masters had greater peak expiratory flow values which suggested improved lung function.
Improved Health Perception
In 2015, a group of researchers investigated how different levels of participation in swimming might affect the health perception of middle-aged women. In their report, the study authors write that health perception is important in the way we manage our overall health because our behavior and choices are based on what we perceive about health in the first place.
They note that this relationship is important now more than ever as stress levels and fatigue are on the rise in many areas.
In the 2015 study involving participants of the French Masters, researchers measured the swimmer’s health perceptions. All of the female swimmers and the older age groups of male swimmers reported significantly higher values when it came to perceptions of vitality as compared to reference values. All of the swimmers who participated in that study also indicated significantly lower scores for the perception of bodily pain.
More Swimming Benefits
Many people who swim describe benefits that are not likely to be reported in clinical studies. In fact, according to U.S. Masters Swimming (USMS), Olympic swimmer Janet Evans once described swimming as the “ultimate all-in-one fitness package” because it improves your physical, mental, and emotional well-being.
These benefits are not groundbreaking news to Marty Munson, a marathon swimmer who has swum around many islands including Key West and Manhattan. Munson is a USMS-certified swim coach, a certified Adult Learn to Swim instructor, and is a USA Triathlon Level 1 coach.
In her experience coaching both new and experienced swimmers, she has seen that the sport can be transformative. She outlines a few keys areas where change is likely to occur.
Elevated Sense of Achievement
“So many people come to the pool feeling that swimming is impossible for them,” says Munson. She adds that people are often sure they can’t learn to swim and see they see the water as “other” or “scary.” Part of this may be due to the fact that breathing in the water is different than breathing on land. But after learning a few basics, “new swimmers learn to luxuriate in it, work with it, and move through it,” she says “And they always amaze themselves when they do.”
For swimmers who have some limited experience in the water, there are also benefits. By refining basic skills, beginning-level swimmers can become proficient in the water. Simple tweaks can make the difference between struggling in the water and being frustrated, and gliding through it, and having fun.
Improved Self-Reliance
When people who are just learning to swim finally get the hang of it, they gain so much more than technique, says Munson. “Swimming isn’t just about moving your arms, legs, and core, and getting to the other side of the pool.”
Instead, she describes a process that involves learning to rely on your own strength and abilities. “A big part of swimming is about learning to not fight with the water,” she says. “That kind of acceptance and surrender, used at the right moments, is a powerful skill both in the pool and out.”
Munson says this sense of self-reliance often carries over into other areas of life. “It’s an amazing feeling to know that you can jump into any body of water and manage it just fine,” she says.
Tips to Get Started
If the benefits of swimming have inspired you to dive in and start your own program, Munson has a few suggestions to help you get started.
Reframe Fears About Breathing
People are often afraid of thinking about the fact that you can’t breathe when your head is under the water. But Munson explains that you do breathe under water. You just breathe out when your face is in and breathe in when your head is above the surface. So, it’s not that you can’t breathe under the water. Instead, you breathe differently underwater.
“Many people think they should hold their breath under the water. When you do that, you’re actually creating a feeling of panic. But if you breathe out underwater and breathe in when you bring your head up or turn your head to the side you’ll be able to create the same in-out rhythm that you have on land.”
To adjust to the new breathing pattern Munson suggests that you practice blowing bubbles under the water before you try swimming. Put your face in the water and make a lot of big bubbles, breathe in when you come up. Practicing this pattern will help you to establish a comfortable breathing rhythm.
Be Patient
Many times people have bad previous experiences with water and a qualified instructor can help you get past them. And remember to be patient and kind to yourself as you learn to swim. “Don’t let people force you into deeper water than you’re ready for,” she says. “But also don’t convince yourself that you can’t make it to the next level.”
Learn to Tread Water
Treading water teaches you to keep your head above water regardless of water depth. “When people learn this skill, they get a huge jump in confidence in the water,” says Munson. It helps new swimmers pause and support themselves when they get uncomfortable. Lastly, Munson suggests that practice is important. You don’t have to spend a long time in the pool each session, just a few minutes on a regular basis can make a difference.
“I can always tell when swimmers in my weekly classes have been in the pool in between sessions,” she says. “It doesn’t take long to develop skills, but you do have to get in the pool to do it.”
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Knee Hyperextension: What is it?
in Knee Injuries, Knee PainArticle featured on News Medical Life Sciences
Knee hyperextension is a condition caused when the knee straightens too far, beyond the normal maximum limit of 00 and often with the joint in varus malalignment. In the properly aligned knee, the load is borne on a line running down the center of the hip, knee and ankle, but in a varus deformity (bowleg form), the line is shifted outwards and back.
The most common injuries are posterolateral joint injury and avulsion of the bone attached to the anterior cruciate ligament, and they are especially common in young children due to their softer bones. Posterior cruciate ligament, however, is rare.
Causes
Knee hyperextension may occur because of:
Symptoms
The cause of hyperextension predicts the symptoms, which may be minor pain and swelling when it occurs to a trivial degree, but may consist of sharp pain, strained or torn cruciate ligaments, avulsion of bone chips accompanying such tears, and bone bruising may occur on the anterior part of the knee joint. When the injury is at the posterolateral aspect, the ACL and the PCL typically tears. The rate of strain doesn’t seem to be the major factor as anterior cruciate ligaments tears vary at all rates of strain. Genu recurvatum may present with knee pain, abnormal gait, and a lack of proprioceptive perception, which makes it difficult to tell when the terminal extension of the knee is attained.
The hyperextended knee gait is marked by various degrees of abnormality. In some, the patient can walk only with the aid of a cane or a crutch. In others with minimal weakness, the knee becomes hyperextended only when the patient walks too much or indulges in other heavy work or exercise, leading to muscle fatigue and loss of joint support. The associated ligamentary and muscle weakness and joint integrity also contribute to the final abnormality of gait, as does the presence of arthritis in the knee joint.
Another symptom is knee instability, or a feeling of giving way at the knee, in part or full, during normal activities.
Pain may be felt over the knee or to the medial side, and is caused by compression of the soft tissues by the malaligned knee, as well as on the posterolateral aspect, due to stretching of the soft tissue. In acute hyperextension injury the knee may pop and acute swelling often occurs within a few hours of the injury. The pain can become too severe for normal support of weight during walking or running.
Anatomy
The knee joint is supported on the lateral and posterior aspects by the fibular collateral ligament, and the popliteus muscle with its tendon and ligament. This complex of structures keeps the knee compartment from widening laterally, prevents dislocation of the lateral surface of the tibial component of the knee to the back, keeps the tibia from rotating, and thus prevents both knee hyperextension and genu recurvatum. The bones may show varus alignment, in some cases. A triple varus knee is caused by three factors:
In most cases both the posterolateral structures and the anterior cruciate ligament is damaged or at least weak, as following a knee injury or any other cause of muscle atrophy. Patellofemoral arthritis is another cause, but in this case the hyperextended knee gait is due to pain as well as muscle weakness.
Diagnosis
The history will offer clues to the diagnosis, such as prior knee injury. A physical examination will help confirm and grade the injury, including joint mobility, visible injury, bruising or swelling, and locking of the joint. Imaging is needed in severe injury and especially if surgery is contemplated. MRI and X-ray imaging are typically performed.
Treatment
Minor hyperextension of the knee may require only the R.I.C.E approach:
Severe cases will require physical therapy, with graded exercises of the quadriceps and other hip and knee muscles. This should be done under supervision so that further injury does not occur, and full joint mobility is attained. Surgery is required to reattach torn ligaments and will again be followed by physical therapy.
Correction of the hyperextended knee gait is crucial if the deformity is to be corrected permanently, otherwise the excessive tensile force on the ligaments inside the joint and increased muscle force could increase the load on the joint capsules, especially the medial and lateral compartments. This can be harmful to joint integrity in varus malalignment.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
Recovery from an Ankle Sprain
in Ankle InjuriesArticle featured on Harvard Health Publishing
All it takes is a simple misstep, and suddenly you have a sprained ankle. An ankle sprain is one of the most common musculoskeletal injuries in people of all ages, athletes and couch potatoes alike. The injury occurs when one or more of the ligaments in the ankle are stretched or torn, causing pain, swelling, and difficulty walking. Many people try to tough out ankle injuries and don’t seek medical attention. But if an ankle sprain causes more than slight pain and swelling, it’s important to see a clinician. Without proper treatment and rehabilitation, a severely injured ankle may not heal well and could lose its range of motion and stability, resulting in recurrent sprains and more downtime in the future.
Anatomy of an ankle sprain
The most common type of ankle sprain is an inversion injury, or lateral ankle sprain. The foot rolls inward, damaging the ligaments of the outer ankle — the anterior talofibular ligament, the calcaneofibular ligament, and the posterior talofibular ligament. (Ligaments are bands of fibrous tissue that connect bone to bone; see illustration.)
Ankle ligaments
Less common are sprains affecting the ligaments of the inner ankle (medial ankle sprains) and syndesmotic sprains, which injure the tibiofibular ligaments — the ligaments that join the two leg bones (the tibia and the fibula) just above the ankle. Syndesmotic sprains, which occur most often in contact sports, are especially likely to cause chronic ankle instability and subsequent sprains.
The severity of an ankle sprain depends on how much damage it does and how unstable the joint becomes as a result. The more severe the sprain, the longer the recovery (see “Grades of ankle sprain severity”).
Grades of ankle sprain severity
Immediate ankle sprain treatment
The first goal is to decrease pain and swelling and protect the ligaments from further injury. This usually means adopting the classic RICE regimen — rest, ice, compression, and elevation. If you have severe pain and swelling, rest your ankle as much as possible for the first 24–48 hours. During that time, immerse your foot and ankle in cold water, or apply an ice pack (be sure to cover the ankle with a towel to protect the skin) for 15–20 minutes three to five times a day, or until the swelling starts to subside.
To reduce swelling, compress the ankle with an elasticized wrap, such as an ACE bandage or elastic ankle sleeve. When seated, elevate your ankle as high as you comfortably can — to the height of your hip, if possible. In the first 24 hours, avoid anything that might increase swelling, such as hot showers, hot packs, or heat rubs. Nonsteroidal anti-inflammatory drugs such as ibuprofen can help reduce pain and swelling and may also speed recovery.
Ankle sprain medical evaluation
Unless your symptoms are mild or improving soon after the injury, contact your clinician. He or she may want to see you immediately if your pain and swelling are severe, or if the ankle feels numb or won’t bear weight. He or she will examine the ankle and foot and may manipulate them in various ways to determine the type of sprain and the extent of injury. This examination may be delayed for a few days until swelling and pain improve; in the meantime, continue with the RICE regimen.
X-rays aren’t routinely used to evaluate ankle injuries. Ligament problems are the source of most ankle pain, and ligaments don’t show up on regular x-rays. To screen for fracture, clinicians use a set of rules — called the Ottawa ankle rules, after the Canadian team that developed them — to identify areas of the foot where pain, tenderness, and inability to bear weight suggest a fracture. A review of studies involving more than 15,000 patients concluded that the Ottawa rules identified patients with ankle fractures more than 95% of the time.
Ankle sprain functional treatment
To recover from an ankle sprain fully, you’ll need to restore the normal range of motion to your ankle joint and strengthen its ligaments and supporting muscles. Studies have shown that people return to their normal activities sooner when their treatment emphasizes restoring ankle function — often with the aid of splints, braces, taping, or elastic bandages — rather than immobilization (such as use of a plaster cast). Called functional treatment, this strategy usually involves three phases: the RICE regimen in the first 24 hours to reduce pain, swelling, and risk of further injury; range-of-motion and strengthening exercises within 48–72 hours; and training to improve endurance and balance once recovery is well under way.
Generally, you can begin range-of-motion and stretching exercises within the first 48 hours, and should continue until you’re as free of pain as you were before your sprain. Start to exercise seated on a chair or on the floor. As your sprained ankle improves, you can progress to standing exercises. If your symptoms aren’t better in two to four weeks, you may need to see a physical therapist or other specialist.
Exercises to help restore function and prevent injury
Range-of-motion, stretching, and strengthening: First 1–2 weeks
Flexes. Rest the heel of the injured foot on the floor. Pull your toes and foot toward your body as far as possible. Release. Then point them away from the body as far as possible. Release. Repeat as often as possible in the first week.
Ankle alphabet. With the heel on the floor, write all the capital letters of the alphabet with your big toe, making the letters as large as you can.
Press down, pull back. Loop an elasticized band or tubing around the foot, holding it gently taut (A). Press your toes away and down. Hold for a few seconds. Repeat 30 times. Tie one end of the band to a table or chair leg (B). Loop the other end around your foot. Slowly pull the foot toward you. Hold for a few seconds. Repeat 30 times.
Ankle eversion. Seated on the floor, with an elasticized band or tubing tied around the injured foot and anchored around your uninjured foot, slowly turn the injured foot outward. Repeat 30 times.
Ankle inversion. Seated on the floor, cross your legs with your injured foot underneath. With an elasticized band or tubing around the injured foot and anchored around your uninjured foot, slowly turn the injured foot inward. Repeat 30 times.
Stretching and strengthening: Weeks 3–4
Standing stretch. Stand one arm’s length from the wall. Place the injured foot behind the other foot, toes facing forward. Keep your heels down and the back knee straight. Slowly bend the front knee until you feel the calf stretch in the back leg. Hold for 15–20 seconds. Repeat 3–5 times.
Seated stretch. Loop an elasticized band or tubing around the ball of the foot. Keeping the knee straight, slowly pull back on the band until you feel the upper calf stretch. Hold for 15 seconds. Repeat 15–20 times.
Rises. Stand facing a wall with your hands on the wall for balance. Rise up on your toes. Hold for 1 second, then lower yourself slowly to the starting position. Repeat 20–30 times. As you become stronger, do this exercise keeping your weight on just the injured side as you lower yourself down.
Stretches. Stand with your toes and the ball of the affected foot on a book or the edge of a stair. Your heel should be off the ground. Use a wall, chair, or rail for balance. Hold your other foot off the ground behind you, with knee slightly bent. Slowly lower the heel. Hold the position for 1 second. Return to the starting position. Repeat up to 15 times, several times a day. This exercise can place a lot of stress on the ankle, so get your clinician’s go-ahead before trying it.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
7 Causes of Shin Pain
in Legs & FeetArticle featured on MedicalNewsToday, medically reviewed by Angela M. Bell, MD, FACP — Written by Anna Smith on July 23, 2020
People may typically associate shin pain with shin splints. However, other issues can also cause shin pain.
Medial tibial stress syndrome, or shin splints, is the inflammation of the tendons, muscles, and bone tissue around the tibia. People describe shin splint pain as sharp, or dull and throbbing.
According to the American Academy of Orthopaedic Surgeons (AAOS), shin splints are a common cause of shin pain, there are many other causes of shin pain, such as an injury, bone bruise, or stress fracture.
This article will cover a range of reasons why a person may have shin pain, as well as symptoms, treatments, and how to prevent them.
1. Minor injury
A person who has an injury to their shinbone from a fall or blow may experience some pain or bruising.
Symptoms
Symptoms of a minor injury can include:
Treatment
Minor injuries due to a blow to the shin will generally heal quickly. A person with a minor injury to their shin can treat it in the following ways:
2. Bone bruise
A bone bruise on the shin can occur due to injury, such as a fall or playing sports.
A bone bruise occurs when a traumatic injury to a bone damages blood vessels and blood and other fluids build up in tissues. This causes discoloration to the skin around the damaged area, but the injury is typically deeper than the familiar bruises that appear on the skin. Although a person can bruise any bone, bones nearer the skin, such as the shin, are most common.
Symptoms
It is not always possible to detect whether the bruise is a superficial skin injury or on the bone. Symptoms of a bone bruise on the shin can include:
Treatment
A person can treat their bone bruise in the following ways:
For more severe bruises, a doctor may need to drain the bruise to remove excess fluid.
3. Stress fracture
Stress fractures occur when muscles become tired through overuse, and they are unable to absorb any extra stress.
When this happens, the muscle transfers the stress to the bone. This causes tiny cracks, or stress fractures, to form. According to the AFP, females, athletes, and military recruits are at higher risk of developing stress fractures.
Stress fractures can be the result of:
Females, athletes, and military recruits are all at a higher risk of developing stress fractures, according to the AFP.
Symptoms
Symptoms of a stress fracture in the shinbone include:
A stress fracture requires immediate treatment to prevent the small crack from getting bigger.
Treatment
A person who has a stress fracture can treat it in the following ways:
4. Bone fracture
The shinbone is the long bone that people fracture most often, according to the AAOS. A fracture to the shinbone can occur due to significant trauma to the leg, such as from a car accident or a bad fall.
Symptoms
Symptoms of a fractured tibia include:
If a doctor suspects a person has broken their shinbone, they will confirm it with an X-ray.
Treatment
Treatment for a fracture will depend on the type of fracture a person has. For less serious fractures, treatment involves:
If the person has an open fracture or one that does not heal with nonsurgical methods, it may require surgery.
5. Adamantinoma and osteofibrous dysplasia
According to the AAOS, adamantinoma and osteofibrous dysplasia (OFD) are rare forms of bone tumors that often begin growing in the shinbone. There are many similarities between the two tumors, and doctors think that they are related. Adamantinoma is a slow-growing, cancerous tumor that accounts for less than 1% of all bone cancers.
Adamantinoma can spread to other parts of the bone. According to the National Cancer Institute, adamantinoma typically appears in young people after their bones have stopped growing. OFD also accounts for less than 1% of all tumors in bones. It is a noncancerous tumor that does not spread and often forms during childhood.A third type of tumor called OFD-like adamantinoma contains cancerous and noncancerous cells and does not spread to other parts of the body.
Symptoms
The most common symptoms of both tumors include:
Treatment
A healthcare professional will observe and suggest X-rays for both OFD and OFD-like adamantinoma.
Adamantinomas will require surgery to remove them as they do not respond to chemotherapy or other cancer treatment.
6. Paget’s disease of the bone
Paget’s disease of the bone is a disease of the skeleton that causes newly forming bone to become abnormally shaped, weak, and brittle. Although Paget’s disease can affect any bone in the body, it mainly appears in the spine, pelvis, femur, and shinbone.
Symptoms
Up to 70%of people with Paget’s disease will have no symptoms. However, if symptoms are present, they can include:
Treatment
If a person does not experience any symptoms from Paget’s disease, a doctor may simply monitor it. Treatments for Paget’s disease can include:
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
4 Reasons You May Have Back Pain on Only One Side
in Back PainArticle featured on Penn Medicine
The pain may come on suddenly, as a sharp stitch on the left side of your back. Or it may throb to life on your right side, growing slowly worse each day. No matter its exact location, though, one thing is sure: Back pain isn’t fun—but it’s a familiar foe.
Some 80% of the population in the U.S. will have a back problem in their lifetime, and Americans spend upwards of $50 billion a year treating it, according to the American Chiropractic Association.
That pain can radiate from the bones, joints, ligaments, muscles, or a combination of sources. Lifestyle plays its part in back pain, too. Everything from sports injuries and poor posture to obesity and psychological stress can contribute to back pain.
When the pain is isolated to one side, though, you may wonder what exactly is going on. The pain could represent something minor from which your body will heal itself, or it could indicate a more serious condition.
One-sided back pain is a fairly common issue,” says Bradley Tucker, MD, a Penn Medicine Physician and Assistant Professor of Clinical Physical Medicine and Rehabilitation.
Read on to learn symptoms to watch for and what back pain on one side may mean. Penn Medicine offers an online assessment test to help you learn when it is time to see a doctor for your back and neck pain.
Tissue Injuries
Injuries to the spinal structures can happen in the muscles, discs, or joints, and make up the most common cause of back pain on just one side. They often occur after minor injuries or from an impact in sports or a car accident.
Tissue injuries typically cause pain central to the spine, but they can lead to pain entirely on either the right side or the left side of the back. And of tissue injuries overall, muscle strains are the most common cause of lower back pain on one side.
Poor posture is another possible culprit for this type of one-sided back pain, according to Dr. Tucker. “Typically when you sit, everything should be at a 90 degree angle: knees, ankles, hips, and elbows,” he explains.
Muscle Strain Symptoms Include:
Bone Issues
Arthritis, bone spurs, or spinal stenosis (a narrowing of the spinal column) also all may cause pain on one side of the back. The pain may radiate down the leg or cause weakness. For instance, Dr. Tucker says, “If someone has right hip pain from arthritis, they may walk in a way meant to prevent falling and minimize hip irritation. But then they might have left-side back pain as a result.
He adds that this compensation might not be something your body does consciously. “It’s just the body protecting itself from worsening pain, which causes muscles and other joints to be overused or over-fatigued,” he says.
Your treatment options depend on how badly the issue interrupts your daily life: walking, sitting, and other activities you enjoy. Your physician will discuss your optimal treatment options based on the severity of your symptoms.
Treatments may include pain medication and hot/cold packs. They may also range from physical therapy to surgery. Keep in mind that while frustrating, finding the right treatment that works for your specific back pain will likely take time, trial, and error.
Internal Organ Problems
Though you may not think of them at first, pain on the right side or left side of your back may actually come from the organs in your mid-back, abdominal, or pelvic area. That pain may signify infection, inflammation, or irritation, and the potential affected organs include:
There are a lot of one-sided issues you could have from pelvic or abdominal structures, but it’s not the typical back pain people think of,” says Dr. Tucker. “For instance, kidney stone pain tends to radiate from the flank down to the groin.
Your kidneys live toward your lower back and can cause pain if infected. However, if you’re experiencing kidney stones or a kidney infection, you’ll likely have other symptoms, too, including pain when urinating, nausea, or fever.
Chronic inflammation of the large intestine, called ulcerative colitis, can also cause back pain—along with abdominal cramping, digestive issues, weight loss, and fatigue, as well. And in women, pelvic pain from endometriosis or fibroids can radiate into the lower right back. This pain often comes with other issues, too, including abnormal menstruation, frequent urination, and pain during intercourse.
Emergency Symptoms
Nobody wants to rush to the Emergency Room over back pain, but it’s important to take right-side or left-side back pain seriously. Go to the emergency room if your back pain is severe or if you believe it could be an emergency, such as a serious health problem or injury.
You’ll also want to recognize if it’s happening in conjunction with other symptoms, such as spinal tenderness, swelling, or bowel or bladder problems.
One such issue is a serious nerve condition called cauda equina syndrome, which involves nerve compression at the end of the spinal cord. “Usually, symptoms include numbness around the groin, significant leg pain, loss of bowel/bladder control, and paralysis,” explains Dr. Tucker.
But emergency symptoms that cause back pain don’t necessarily have to do specifically with the back. An abdominal aortic aneurysm causes the abdominal aorta to balloon and, in some cases, rupture. If the aneurysm ruptures, there is often associated sudden and severe abdominal or chest pain radiating to one side of the back. It’s important to familiarize yourself with emergency symptoms and seek medical attention immediately if you suspect you may be having an issue.
In general, remember: It’s better to be overly cautious when dealing with back pain on your right or left side, especially if the pain interrupts your daily life or comes on suddenly and doesn’t go away with rest or medication.
Talk with your doctor or go to an emergency room to solve exactly what’s going on behind your back.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
Rotator Cuff Problem: Do You Need Surgery?
in Shoulder InjuriesArticle featured on WebMD, Reviewed by Tyler Wheeler, MD on May 16, 2021
What Causes Rotator Cuff Problems
Your rotator cuff is a group of tendons and muscles in your shoulder. It helps you lift and rotate your arm. It also helps keep your shoulder joint in place. But sometimes, the rotator cuff tendons tear or get pinched by the bones around them. An injury, like falling on your arm, can cause this to happen. But wear and tear over time can take its toll on your shoulder, too. The pain can be severe.
Treatment
Home care can treat many rotator cuff problems. Your doctor will tell you to rest your shoulder joint and ice the area. Over-the-counter pain relievers can help ease your pain and swelling while your rotator cuff heals. Physical therapy will help restore your shoulder strength.
What About Surgery?
If you’re not getting any relief with these steps, surgery may be the next option for you.
You may need surgery if:
What Type of Surgery Do I Need?
Surgery can relieve your pain and restore function to your shoulder. Some are done on an outpatient basis. For others, you may need to stay in a hospital.
The most common types are:
Arthroscopic repair. After making one or two very small cuts in your skin, a surgeon will insert a tiny camera called an arthroscope and special, thin tools into your shoulder. These will let them see which parts of your rotator cuff are damaged and how best to fix them.
Open tendon repair. This surgery has been around a long time. It was the first technique used to repair the rotator cuff. If you have a tear that’s very large or complex, your surgeon may choose this method.
Recovery
Recovery from arthroscopic surgery is typically quicker than open tendon repair. Since open tendon repair is more involved, you may also have more pain right afterwards.
No matter which surgery you have, a full recovery will take time. You should expect to be in a sling for about 6 weeks. This protects your shoulder and gives your rotator cuff time to heal. Driving a car will be off limits for at least a month.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
What Good Posture Means and How to Improve It
in Back PainArticle featured on Harvard Health Publishing
“Stand up straight.” That’s timeless advice we’ve probably all heard at one time or another. It’s worth heeding. Good posture is important to balance: by standing up straight, you center your weight over your feet. This also helps you maintain correct form while exercising, which results in fewer injuries and greater gains. And working on balance can even strengthen your abilities in tennis, golf, running, dancing, skiing — and just about any other sport or activity.
Not an athlete? It still pays to have good balance. Just walking across the floor or down the block requires good balance. So do rising from a chair, going up and down stairs, toting packages, and even turning to look behind you.
Poor posture isn’t necessarily a bad habit, either. Physical reasons for poor posture include:
The good news: You can improve your posture with a few simple exercises. Balance-specific workouts address posture and balance problems with exercises that build strength where it counts and stretches that loosen tight muscles. Quick posture checks in the mirror before and during balance exercises can also help you get the most from your regular workout. And increasing your core strength and flexibility can help you improve your posture noticeably in just a few weeks.
Good posture means:
When sitting down, keep your chin parallel to the floor; your shoulders, hips, and knees at even heights; and your knees and feet pointing straight ahead.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
7 Health Benefits of Swimming
in Sports Related InjuriesArticle featured on verywellfit, Medically reviewed by Vanessa Nzeh, MD
Swimming is the fourth most popular form of exercise in the United States with over 27 million people participating over the age of six.
But there are also many barriers to participating in swimming. For instance, many people don’t learn to swim until later in life and some may experience discomfort or even fear of the water because it’s an unfamiliar environment.
Despite those hurdles, swimming provides a range of unique health benefits. Some people describe the sensation of immersing themselves in water as transformative or healing—and many enjoy the antigravity aspect of floating. There are also many documented health benefits associated with swimming that may inspire you to develop your own program of pool or open water exercise.
Health Benefits of Swimming
Participation in any physical activity—especially on a regular basis—can provide a wide range of health benefits. Regular exercise improves heart health, can help you reach and maintain a healthy weight, reduces your risk of type 2 diabetes and metabolic syndrome, and may even reduce the risk of certain cancers. Exercise can also help you experience sharper thinking, learning, and judgment skills as you age, reduce your risk of depression, and can even promote better sleep. And just a single bout of exercise can provide immediate benefits, including reduced short-term feelings of anxiety.
The water environment and the fact that swimming involves the entire body give it a few unique advantages over other popular activities such as walking, running, or cycling.
Researchers have investigated the many ways participation in different types of swimming can affect the body. It is important to note, however, that just like any physical activity, there are significant differences between participation levels.
For example, lifelong competitive swimmers may experience different health benefits than those who swim for fun just a few times per month. These are some of the findings regarding the health benefits of swimming.
May Improve Body Composition
Swimming may help you to reduce body fat. A small study published in the Journal of Exercise Rehabilitation found that middle-aged women who swam regularly (60-minute sessions, three times per week for 12 weeks) showed an average drop in body fat of almost 3% while a control group (women who did not swim) showed no significant change. The swimmers also showed improved flexibility, cardiovascular endurance, and improved blood lipids.
However, another study examined changes in body composition in younger women who participated in a 12-week swim program. The study involved 34 women in their early 20s who were assigned to a swimming group or a non-swimming (sedentary) group. The swimming group participated in three 60-minute swim sessions per week for 12 weeks.
At the conclusion of the study, researchers found that the swimming group did experience a decrease in hip circumference but did not show significant changes to body composition as compared to the non-swimming group.
Lastly, in 2015 researchers evaluated the psychological, social, and physical health states of competitive swimmers engaged in long-term training. The study took place during four days of the French master championships in 2011. All swimmers selected for the event were invited to take part in the study, but only 490 participated.
May Lower Blood Pressure
A handful of studies have suggested that swimming may help lower blood pressure. One study involved women who had been diagnosed with mild hypertension. Researchers evaluated the effects of different swimming protocols on their blood pressure.
For the study, 62 women were randomly assigned to participate in high-intensity swimming (6–10 repetitions of 30-second all-out effort interspersed by 2 minutes of recovery), moderate swimming (one hour at moderate intensity), or a control group (no training or lifestyle changes).
After 15 weeks, researchers saw no changes in the control group. But both the high intensity and moderate swimming groups saw a decrease in systolic blood pressure. Both groups also decreased resting heart rate and body fat.
Several other studies have also found associations between swimming for exercise and lower blood pressure, especially in people with hypertension.
Reduced Risk of Musculoskeletal Injury
Exercise physiologists have noted that many popular sports and leisure activities require a certain level of technique and can involve impact with the ground leading to bruises, contusions, bone fractures, and more serious injuries. This can make the high risk of injury a point of weakness for many traditional sports and athletic activities.
However, in at least one published review, researchers point out that the probability of these types of injuries taking place in a low-impact swimming environment is minimized given the fact that weight is reduced through the use of the water’s buoyancy.
Fewer Respiratory Infections
If cold weather swimming appeals to you, participation in this extreme sport may help you to avoid upper respiratory tract infections and gain other health benefits.
Also called “winter swimming” or “ice swimming,” the sport involves swimming in cold to ice-cold water, most often in water below 5 °C (41 degrees Fahrenheit). Ice swimming used to be practiced only by extreme athletes, but has grown in popularity and now recreational swimmers compete regularly in both local and international events.
Scientists who published a 2020 study in the International Journal of Environmental Research and Public Health reviewed studies related to ice swimming. They found that regular participation was associated with improvements in hematological and endocrine function (including decreased blood pressure, decreased triglycerides, and better insulin sensitivity), fewer upper respiratory tract infections, relief from mood disorders, and a general sense of well-being.
The researchers note, however, that only experienced swimmers in good health should participate in the sport. They state that “there is a risk of death in unfamiliar people, either due to the initial neurogenic cold shock response or due to a progressive decrease in swimming efficiency or hypothermia.”
If cold weather swimming sounds too extreme, you may still be able to gain better respiratory health with traditional pool swimming. A 2016 study published in the International Journal of Yoga compared the health effects of swimming to yoga.
Also, swimmers who participated in the 2015 study at the French Masters had greater peak expiratory flow values which suggested improved lung function.
Improved Health Perception
In 2015, a group of researchers investigated how different levels of participation in swimming might affect the health perception of middle-aged women. In their report, the study authors write that health perception is important in the way we manage our overall health because our behavior and choices are based on what we perceive about health in the first place.
They note that this relationship is important now more than ever as stress levels and fatigue are on the rise in many areas.
In the 2015 study involving participants of the French Masters, researchers measured the swimmer’s health perceptions. All of the female swimmers and the older age groups of male swimmers reported significantly higher values when it came to perceptions of vitality as compared to reference values. All of the swimmers who participated in that study also indicated significantly lower scores for the perception of bodily pain.
More Swimming Benefits
Many people who swim describe benefits that are not likely to be reported in clinical studies. In fact, according to U.S. Masters Swimming (USMS), Olympic swimmer Janet Evans once described swimming as the “ultimate all-in-one fitness package” because it improves your physical, mental, and emotional well-being.
These benefits are not groundbreaking news to Marty Munson, a marathon swimmer who has swum around many islands including Key West and Manhattan. Munson is a USMS-certified swim coach, a certified Adult Learn to Swim instructor, and is a USA Triathlon Level 1 coach.
In her experience coaching both new and experienced swimmers, she has seen that the sport can be transformative. She outlines a few keys areas where change is likely to occur.
Elevated Sense of Achievement
“So many people come to the pool feeling that swimming is impossible for them,” says Munson. She adds that people are often sure they can’t learn to swim and see they see the water as “other” or “scary.” Part of this may be due to the fact that breathing in the water is different than breathing on land. But after learning a few basics, “new swimmers learn to luxuriate in it, work with it, and move through it,” she says “And they always amaze themselves when they do.”
For swimmers who have some limited experience in the water, there are also benefits. By refining basic skills, beginning-level swimmers can become proficient in the water. Simple tweaks can make the difference between struggling in the water and being frustrated, and gliding through it, and having fun.
Improved Self-Reliance
When people who are just learning to swim finally get the hang of it, they gain so much more than technique, says Munson. “Swimming isn’t just about moving your arms, legs, and core, and getting to the other side of the pool.”
Instead, she describes a process that involves learning to rely on your own strength and abilities. “A big part of swimming is about learning to not fight with the water,” she says. “That kind of acceptance and surrender, used at the right moments, is a powerful skill both in the pool and out.”
Munson says this sense of self-reliance often carries over into other areas of life. “It’s an amazing feeling to know that you can jump into any body of water and manage it just fine,” she says.
Tips to Get Started
If the benefits of swimming have inspired you to dive in and start your own program, Munson has a few suggestions to help you get started.
Reframe Fears About Breathing
People are often afraid of thinking about the fact that you can’t breathe when your head is under the water. But Munson explains that you do breathe under water. You just breathe out when your face is in and breathe in when your head is above the surface. So, it’s not that you can’t breathe under the water. Instead, you breathe differently underwater.
“Many people think they should hold their breath under the water. When you do that, you’re actually creating a feeling of panic. But if you breathe out underwater and breathe in when you bring your head up or turn your head to the side you’ll be able to create the same in-out rhythm that you have on land.”
To adjust to the new breathing pattern Munson suggests that you practice blowing bubbles under the water before you try swimming. Put your face in the water and make a lot of big bubbles, breathe in when you come up. Practicing this pattern will help you to establish a comfortable breathing rhythm.
Be Patient
Many times people have bad previous experiences with water and a qualified instructor can help you get past them. And remember to be patient and kind to yourself as you learn to swim. “Don’t let people force you into deeper water than you’re ready for,” she says. “But also don’t convince yourself that you can’t make it to the next level.”
Learn to Tread Water
Treading water teaches you to keep your head above water regardless of water depth. “When people learn this skill, they get a huge jump in confidence in the water,” says Munson. It helps new swimmers pause and support themselves when they get uncomfortable. Lastly, Munson suggests that practice is important. You don’t have to spend a long time in the pool each session, just a few minutes on a regular basis can make a difference.
“I can always tell when swimmers in my weekly classes have been in the pool in between sessions,” she says. “It doesn’t take long to develop skills, but you do have to get in the pool to do it.”
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Having Joint Pain? Follow These Tips to Finish the Summer Off Safely
in Joint PainArticle featured on Arkansas Surgical Hospital
Summer still has time left, and everyone is looking forward to getting outside and being more active. If you suffer from joint pain due to arthritis or injuries, it’s essential to follow a few safety tips to ensure you don’t aggravate your joints. Exercising with arthritis is vital to maintaining joint health and mobility, but it must be done safely. If you overdo things, your joint pain can flare up and put you back on the couch or in your doctor’s office.
Can I Exercise with Joint Pain?
Don’t hesitate to exercise because of joint pain. Arthritis does not have to stop you from living a healthy, active life! Not only can proper exercise help alleviate joint pain over time, but it can lead to several other benefits, including:
Low-impact exercise programs are the best option for anyone with arthritis. These activities provide a good workout without overly stressing the joints. The risks of overuse, overextension, and inflammation are much lower if you opt for low-impact exercise that doesn’t put too much pressure on the joints.
What Are Some Low-Impact Exercise Options?
There are a few different types of low-impact exercise you can try, and they vary depending on your goals and preferences.
Aerobic Exercise
Aerobic exercise focuses on improving your endurance and cardiovascular health. Some low-impact aerobic exercises include bicycling, swimming, elliptical machines, yoga, and kayaking or rowing. You can also find low-impact aerobic exercise routines online and at your local gym.
While aerobic exercise raises your heart rate and makes you break a sweat, it doesn’t jar the joints. Twenty minutes to a half-hour of aerobic or endurance exercise three times a week is a good baseline. If you’re just starting out, you can try splitting your exercises into ten-minute increments.
Range-of-Motion Exercise
Range-of-motion exercise is all about flexibility and maintaining safe, healthy joint motion. Dance, yoga, tai chi, and programs focusing on fully extending your joints can help maintain flexibility and alleviate joint stiffness. If you have a physical therapist, they can recommend range-of-motion exercises you can do at home. You can safely do range-of-motion exercises every day. Aim for at least every other day for the best results.
Strengthening Exercise
Strengthening exercise is focused on building and maintaining muscle strength. The stronger the muscles in and around your arthritic joints become, the more support your joints will have, helping protect them from damage.
Weightlifting (within reasonable boundaries) and resistance exercises will make you stronger while improving your overall health. Remember that you must allow your muscles and joints to rest and recover, so don’t do strength training every day—every other day is enough. Always stop if your joint becomes inflamed or you feel a sudden, sharp pain.
Tips & Tricks for Exercising with Arthritis
Any time you exercise, it is important to keep safety in mind. This is even more important if you have arthritis and run the risk of inflammation, pain, or injury.
Here are a few suggestions to keep in mind when exercising with arthritis:
Getting Started
Before Exercising
While Exercising
After Exercising
Other Ways to Minimize Summer Joint Pain
Summer heat can also contribute to joint pain in a few unexpected ways. For example, it’s easy to become dehydrated when you’re outside on a hot day. When you’re dehydrated, your body is low on electrolytes, which can cause joint inflammation. Remember to drink lots of water and sports drinks when you spend time outdoors.
It may be tempting to stay inside where it’s air-conditioned, but don’t avoid the sun! Your body craves vitamin D, and a deficiency in the “sunshine vitamin” can lead to increased joint pain and weaker bones. Try to spend at least a half-hour in the sun each day, being sure to wear sunscreen and sunglasses.
Finally, stress can also contribute to summer joint pain. Although you can’t avoid all stressors in your life, try to minimize anxiety. Don’t feel obligated to say “yes” to every invitation, and make sure you’re getting enough sleep.
Have a Safe & Happy Summer
Don’t let joint pain sideline you during the summer months. Exercising, paying attention to your health, and participating in safe activities helps you maintain a healthy body while protecting your joints.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Weak Hip Flexors: Signs, Symptoms, and How to Treat Them
in Hip ConditionsArticle featured on MedicalNewsToday, medically reviewed by Gregory Minnis, DPT — Written by Lois Zoppi on February 27, 2021
Weak hip flexors can cause the surrounding muscles to overcompensate, which can cause pain and difficulty walking. Treatment for weak hip flexors includes physical therapy and exercises.
The hip flexors are muscles that connect the lower back to the hips, groin, and thigh bone. This muscle group includes the psoas muscle, which helps push the top of the leg upward.
The hip flexors stabilize the lower spine. They play a major role in walking, postural alignment, joint mobility, flexibility, and balance.
This article explains what symptoms and risks can come with weak hip flexors and how a person can strengthen them.
Symptoms
The symptoms of weak hip flexors can affect a range of different areas in the body.
General symptoms may include:
These symptoms occur because the joints try to compensate for weak hip flexors, which leads to them overworking.
Pain in the hip flexor area may be the result of a hip flexor strain. This is different from weak hip flexor muscles, although weakness can cause a strain to occur.
Difficulty when walking
The psoas muscle is responsible for swinging the leg forward while walking. If this muscle is weak, a person may have to exert more energy and rely on other muscles — the rectus femoris muscle in the thigh and the hamstrings. These muscles may overcompensate during walking, which might put excess strain on them and cause discomfort.
A person may also find climbing stairs difficult as it may be hard to lift the leg.
Gait
Stiff knee gait is when a person walks with limited knee flexion, or bend, in the knee. Weakness in the hip flexors can lead to a stiff knee gait.
A 2016 study involving 47 people with severe hip arthritis revealed a correlation between hip flexor strength and gait. Participants in the study with the strongest hip abductors and hip flexors had a better gait than those with weaker muscles in that area.
However, other factors in the study that led to better gait were lower pain levels and better quality of life. Scientists concluded that muscle strength does play a moderate role in improving gait.
Posture
A person may experience lower back pain if they have a weak hip flexor, as the hip flexor is an important spinal stabilizer.
According to a recent article weakness in the hip flexors can make it difficult for a person to maintain a straight posture. Weak hip flexors can also cause the pelvis to tilt, which can affect posture and cause lower back pain.
Risks
Weakness in the hip flexors could result in injury, as well as the symptoms above. An injury could occur to the spine, legs, and knees if they have to overcompensate for weakness in the hip flexor muscles.
What causes weak hip flexors?
There are many different possible causes of weak hip flexors. These include:
Lack of exercise
Not partaking in regular physical activity can lead to weak hip flexors. Underuse of the hip muscles can cause the muscle to degenerate and become weak, which is known as muscle atrophy.
Sitting for long periods
Staying seated for extended periods can cause weakness in the psoas muscle. This is because the muscle does not work as hard as if the person were standing.
Osteoarthritis
Osteoarthritis in the hip can also cause weak hip flexors. It can also cause weakness in the knees, hamstrings, and buttock muscles.
Lateral transpsoas surgery
Lateral transpsoas surgery, a type of operation on the spine, can often leave a weakness in some hip flexor muscles.
Cerebral palsy
According to an article in the Journal of Ultrasound Medicine, people with cerebral palsy may experience weakness in the hip muscles. Cerebral palsy can also increase the risk of hips coming out of joint during childhood.
Tight or weak hip flexors?
Weak hip flexors are not the same as tight hip flexors. Sitting for prolonged periods could cause the hip flexors to become tight, as well as weak. Symptoms that come with tight hip flexors include lower back pain and hip pain.
How to test for weak hip flexors
A person can see whether they have weak hip flexors using resistance tests and simple exercises.
Seated knee raise
A person with weak hip flexors will not be able to resist the added pressure on the leg.
Lying knee raise
Lie down flat on the back, bringing one leg to the chest, using the hands.
If it is difficult to keep the leg up close to the chest after letting go of it, a weak hip flexor may be the culprit.
How to strengthen weak hip flexors
Exercises can be useful to prevent or strengthen weakness in the hip flexor muscles. Some people also find stretching useful for tight hip flexors.
The following exercises could help reduce weakness in the hip flexors:
Ankle weights
Doing this exercise from a standing position can also be effective.
Mountain climbers with floor sliders
This exercise uses sliders, which are small discs that a person can place underneath the feet to slide them across the floor without friction.
The mountain climber pose involves the following:
Lunges
Wall psoas hold
Skater squats
Resistance band training
A 2016 study on 33 people involved one group carrying out strengthening exercises using an elastic resistance band for three 10-minute periods each week for 6 weeks. They progressed the repetitions of the exercises they were doing over the 6 weeks. The control group did not carry out these strength exercises.
The scientists concluded that using exercise bands in this context can significantly strengthen the hip flexors.
The following is an example of an exercise that uses an elastic exercise band to strengthen the hip flexors:
Summary
Underuse of the muscles or sitting down for extended periods can cause weak hip flexors. Conditions such as and osteoarthritis can also cause weakness in this muscle group.
A person with weak hip flexors may experience lower back or hip pain and may have difficulty doing certain activities, such as walking or climbing stairs.
Weak hip flexors can affect a person’s posture and the way they walk.
To remedy weak hip flexors, a person can try a range of strengthening exercises that target the hip flexors.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
Are You Ready for a Marathon?
in Prevention, Sports Related InjuriesArticle featured on Summit Orthopedics
If you are a runner, running a marathon may be on your bucket list. We share some advice for you to consider before you commit to your first marathon.
In the summertime race events are plentiful. Runners can include the whole family in a day of fitness fun by signing up for a family run, race to raise money for worthy causes, or set their sites on the race that tests their endurance as a runner: the marathon. It is important for aspiring marathoners to understand that it is one thing to run a 5-mile course, and quite another to complete a 26.2 mile race.
The decision to run a marathon should be given serious consideration. To run a marathon safely means making a significant time commitment to months of planning and training.
We suggest that runners consider three factors before they commit to their first marathon.
Schedule
Training for a marathon means dedicated time to training; but that’s not where your time commitment ends. You’ll also need time for proper recovery between training sessions, and should also factor in a higher-than-normal level of fatigue. If you are at a point where demands on your time are high, or you may not have the support you need, you might want to consider a half marathon instead. This shorter race still requires training, and will give you more first hand experience about whether you are ready for the demands of a longer race.
Pre-Existing Injuries
If you have any knee, hip, or back issues, marathon training is going to increase the stress on problem areas. This is a factor you should discuss with a physical therapist before you commit to training for a big race.
Nutrition
Marathon training increases your body’s nutrition needs. If you aren’t a healthy eater, are you ready to make significant changes in your diet to protect your body’s performance?
Running is a wonderful way to stay fit and healthy, and every runner talks about the emotional satisfaction that goes hand-in-hand with their sport. We applaud ambitious goals like checking that first marathon off the bucket list, and we want you to be ready and able to commit the time and discipline you’ll need to safely train to achieve your goal.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm