Article featured on Healthline
If you could do one thing to improve your health, strength training should be at the top of your list. It involves using one or more muscle groups to perform a specific task, such as lifting a weight or squatting.
Due to the growing body of evidence supporting its many benefits, strength training has become a fundamental part of most exercise programs. If you’ve ever considered strength training, you may wonder how it will benefit your life.
This article shares 14 benefits of strength training.
What is strength training?
Strength training is also known as weight training, resistance training, and muscular training.
The general definition of strength training is any physical movement in which you use your body weight or equipment (e.g., dumbbells and resistance bands) to build muscle mass, strength, and endurance.
The main types of strength training include:
- Muscular hypertrophy. Also known as muscle building, this type of strength training uses moderate-to-heavy weights to stimulate muscle growth.
- Muscular endurance. This refers to your muscles’ ability to sustain exercise for a period of time. Training to increase muscular endurance usually involves high reps using light weights or body weight.
- Circuit training. During this form of full-body conditioning, you cycle through various exercises with little to no rest between them.
- Maximum muscular strength. This type of exercise involves low reps (usually 2–6) and heavy weights to improve your overall strength. It’s best reserved for experienced exercisers who have mastered their form.
- Explosive power. This training combines power and speed to improve your power output. It’s usually employed among trained athletes to improve their ability to perform explosive movements in their sport.
Most people focus on muscular endurance, circuit training, and muscular hypertrophy as part of their strength-training routine, while strength and power training are usually reserved for experienced athletes.
Depending on the type of strength training you choose to reach your goals, you can use various equipment (or none at all), such as:
- Body weight: using your own body weight and the force of gravity to perform various movements (e.g., pushups, squats, planks, pullups, and lunges)
- Free weights: equipment not bound to the floor or a machine, such as dumbbells, barbells, kettlebells, medicine balls, or objects around the house
- Resistance bands/loop bands: rubber bands that provide resistance when stretched
- Weight machines: machines with adjustable weights or hydraulics attached to provide resistance and stress to the muscles
- Suspension equipment: consists of ropes or straps that are anchored to a sturdy point in which a person uses their body weight and gravity to perform various exercises
Regardless of the type of strength training you perform, the goal is to put your muscles under tension to allow neuromuscular adaptations and stimulate muscle growth. With regular practice, your muscles will become stronger.
SUMMARY
Strength training is any type of exercise that involves your own body weight or equipment to build muscle mass, endurance, and strength. There are many types of strength training, such as bodyweight exercises, lifting weights, or circuit training.
14 benefits of strength training backed by science
There are many benefits to strength training that can improve your health.
1. Makes you stronger
Strength training helps you become stronger.
Gaining strength allows you to perform daily tasks much easier, such as carrying heavy groceries or running around with your kids.
Furthermore, it helps improve athletic performance in sports that require speed, power, and strength, and it may even support endurance athletes by preserving lean muscle mass.
2. Burns calories efficiently
Strength training helps boost your metabolism in two ways.
First, building muscle increases your metabolic rate. Muscles are more metabolically efficient than fat mass, allowing you to burn more calories at rest.
Second, research shows that your metabolic rate is increased up to 72 hours after strength-training exercise. This means that you’re still burning additional calories hours and even days after your workout.
3. Decreases abdominal fat
Fat stored around the abdomen, especially visceral fat, is associated with an increased risk of chronic diseases, including heart disease, nonalcoholic fatty liver disease, type 2 diabetes, and certain types of cancer.
Multiple studies have shown the benefit of strength-training exercises for reducing abdominal and total body fat.
4. Can help you appear leaner
As you build more muscle and lose fat, you will appear leaner.
This is because muscle is more dense than fat, meaning it takes up less space on your body pound for pound. Therefore, you may lose inches off of your waist even if you don’t see a change in the number on the scale.
Also, losing body fat and building stronger and larger muscles showcases more muscle definition, creating a stronger and leaner appearance.
5. Decreases your risk of falls
Strength training lowers your risk of falls, as you’re better able to support your body.
In fact, one review including 23,407 adults over the age of 60 showed a 34% reduction in falls among those who participated in a well-rounded exercise program that included balance exercises and resistance and functional training.
Fortunately, many forms of strength training have been shown to be effective, such as tai chi, weight training, and resistance band and bodyweight exercises.
6. Lowers your risk of injury
Including strength training in your exercise routine may reduce your risk of injury.
Strength training helps improve the strength, range of motion, and mobility of your muscles, ligaments, and tendons. This can reinforce strength around major joints like your knees, hips, and ankles to provide additional protection against injury.
What’s more, strength training can help correct muscular imbalances. For example, having a stronger core, hamstrings, and glutes takes the load off of your lower back during lifting, decreasing your risk of lower-back injuries.
Finally, adult and teenage athletes that engage in strength training have a lower likelihood of injury.
In fact, one review including 7,738 athletes found strength-training programs reduced the risk of injury by 33%. It was found to lower the risk of injury in a dose-dependent manner, meaning for every 10% increase in strength-training volume, there was a 4% reduced risk of injury.
7. Improves heart health
Multiple studies have shown that regular strength-training exercise can decrease blood pressure, lower total and LDL (bad) cholesterol, and improve blood circulation by strengthening the heart and blood vessels.
Strength training also can help you maintain a healthy body weight and manage your blood sugar levels. High blood sugar levels are a major risk factor for heart disease.
8. Helps manage your blood sugar levels
Strength training may lower your risk of developing diabetes and can help those with the condition manage it better.
Skeletal muscle helps increase insulin sensitivity. It also reduces blood sugar levels by removing glucose from the blood and sending it to muscle cells. As a result, greater muscle mass can help improve blood sugar management.
Strength training may also reduce your risk of developing diabetes. One study following 35,754 women for an average of 10 years showed a 30% reduced risk of developing type 2 diabetes among those who engaged in strength training compared with those who did not.
9. Promotes greater mobility and flexibility
Contrary to popular belief, strength training can make you more flexible.
Strength training increases joint range of motion (ROM), allowing for greater mobility and flexibility. Plus, those with weaker muscles tend to have lower ROM and flexibility.
In fact, a recent review comparing stretching with strength training found they were equally effective at increasing ROM.
For best results, ensure you’re completing the full ROM of an exercise — in other words, utilize your full movement potential around a joint. For example, lower yourself into a squat as far as you’re able to go without compromising your form.
10. Boosts your self-esteem
Strength training can add a major boost to your self-confidence.
It helps you overcome challenges, work toward a goal, and appreciate your body’s strength. In particular, it can increase your self-efficacy — the belief that you’re able to succeed at or perform a task — which can greatly improve your confidence.
In fact, one review of 7 studies in youth ages 10–16 years observed a significant association between strength training and high self-esteem, physical strength, and physical self-worth.
Additionally, a systematic review that studied 754 adults showed a significant link between strength training and positive body image, including body satisfaction, appearance, and social physique anxiety (the perception of judgment from others).
11. Makes your bones stronger
Strength training is crucial for bone development.
Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger. Having strong bones reduces your risk of osteoporosis, fractures, and falls, especially as you age.
Fortunately, you can reap the bone-strengthening benefits of strength training at any age.
12. Boosts your mood
Regular weight training may boost your mood and improve your mental health.
Multiple studies have shown that strength training may reduce anxiety and boost your mood.
Strength training confers multiple benefits to mood regulation, such as increased self-esteem and self-efficacy. What’s more, exercise promotes the release of mood-boosting endorphins, which can play a role in a positive mood.
13. Improves brain health
Those who engage in strength training may have better brain health and protection against age-related cognitive decline.
Multiple studies in older adults have pointed to significant improvements in cognitive function (e.g., processing speed, memory, and executive function) after participating in strength training, compared with those who did not participate in it.
It’s thought that resistance training has many neuroprotective effects, such as improved blood flow, reduced inflammation, and an increased expression of brain-derived neurotrophic factor (BDNF), which is linked to memory and learning.
14. Promotes a better quality of life
Strength training may increase your quality of life, especially as you age.
Numerous studies have linked strength training to increased health-related quality of life, defined as a person’s perceived physical and mental well-being.
In fact, one review of 16 studies including adults ages 50 years and older showed a significant correlation between resistance training and better mental health, physical functioning, pain management, general health, and vitality.
What’s more, strength training may improve quality of life in those with arthritis. One review of 32 studies showed strength training significantly improved scores in pain and physical functioning.
SUMMARY
Strength training provides many benefits, such as a lower risk of chronic disease, better self-esteem, and a reduced risk of injury and falls.
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 Happens After ACL Surgery
in ACL Injuries, Knee SurgerySee our recommendations for helping your knee recover (and when to call the doctor) after surgery. Find out what to expect from your rehab program, when you’re likely to start walking, and when it’s safe to start swimming and running.
Recovery from ACL Surgery
After anterior cruciate ligament (ACL) surgery, move your ankles up and down an average of 10 times every 10 minutes. Continue this exercise for two to three days to help blood circulation and to prevent blood clots from forming in your legs. If you develop acute pain in the back of your calf, tell your doctor. This could be an early sign of clots.
Elevate leg
Keep your operated leg elevated at a minimum of a 45-degree angle. Prop your leg on cushions or pillows so your knee is at least 12 inches above your heart for the first three to five days after surgery. Keep your leg elevated if your knee swells or throbs when you are up and about on crutches. Don’t put pillows behind your knee because this limits motion of the knee. Place pillows under your heel and calf.
Take pain medication
Expected pain and discomfort for the first few days. Take pain medications as your doctor advises. These could be over-the-counter painkillers, such as ibuprofen or acetaminophen, or stronger narcotic drugs.
Bend knee
Slowly begin bending your knee. Straighten your leg and bend your knee. If necessary, place your hands behind your knee for assistance bending your knee. The goal is to achieve a range of motion of 0 to 90 degrees by the time you return for your first post-operative visit a week after surgery.
Monitor for fever
A low-grade fever – up to 101 degrees Fahrenheit or 38.3 Celsius – is common for four or five days after surgery. If your temperature is higher or lasts longer, tell your doctor. Your temperature should go down with acetaminophen.
Remove bandage
The dressing on your knee is usually removed the day after surgery. There may be some minor fluid drainage for two days. Sterile dressings or bandages may be used during this time. After surgery, keep the wound clean and dry. Take sponge baths until the sutures are removed.
Rehabilitation
Your rehabilitation program to restore range of motion to your knee begins the moment you wake up in the recovery room. During the first week after surgery, most patients are encouraged to lift their legs without assistance while lying on their backs. These are called straight leg raises. By the end of the second or third week, patients usually walk without crutches.
Sessions with a physical therapist usually begin seven to 14 days after surgery. During physical therapy, weight bearing is allowed if you did not have a meniscus repair.
A range of motion of 0 to 140 degrees is a good goal for the first two months.
Don’t work your quadriceps early on because this can stretch the ACL graft. Stationery bike riding or lightweight leg presses are recommended during the first three months after surgery. These exercises strengthen the quadriceps while using the hamstrings to protect the ACL graft.
Don’t swim or run for five months. You can swim with your arms, without paddling your feet, at about two to three months after surgery.
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
Top 5 Most Effective Evidence-based Treatment Options for Concussions
in Sports Medicine, Sports Related InjuriesArticle featured on Complete Concussion Management
Historically, patients with concussion were told to rest, rest, rest. And when that didn’t work, they were told to rest some more.
The research on concussions is evolving at an exponential rate and we are realizing that not only does prolonged rest not work; it can actually make you worse.
Sadly, many healthcare practitioners are not keeping up with the explosion in concussion research and are still telling their patients that the only treatment for concussion is rest. If you have fallen victim to this, you don’t need more rest; you need a second opinion.
While it is true that during the early stages following injury, moderate rest is still important, that timeline seems to be getting shorter, with longer duration rest creating worse outcomes for patients. So, if you have been resting for more than a week, and are still having significant symptoms, it’s time to switch it up. More rest is likely contributing to your ongoing symptoms.
If not rest, then what?
The top 5 most effective evidence-based treatment options for concussion:
1. Exercise Therapy
Following concussion, animal (and many human) studies have demonstrated a reduction in blood flow to the brain in the early stages. Recent research has found that these blood flow changes may persist for some time following injury due to ongoing dysfunction in the Autonomic Nervous System (ANS). The ANS consists to two opposing sides that tend to work in opposition to one another. The Sympathetic Nervous System is also known as the “Fight, Flight, or Freeze” system – this side of the ANS is responsible for increasing our heart rate, dilating our blood vessels to pump blood to our muscles, release adrenaline, dilate our pupils, and get us ready for action. Our Parasympathetic Nervous System on the other hand is our “Rest & Digest” system – this side of the ANS is responsible for lowering our heart rate, increasing our digestion, activating our metabolism, and helping us to be relaxed and calm.
These two systems can be thought of like a teeter-totter. When one is up, the other is down. They fluctuate their dominance throughout our days but the system should maintain a harmony and balance.
Concussion creates an imbalance in the ANS with most suffering from high “Sympathetic Tone” – this means that we are stuck in a fight or flight state. Our heart rate tends to be elevated and doesn’t respond well to increased demands, blood flow to our brain is not as responsive, our digestion shuts down sometimes leading to stomach pains, food sensitivities, and increased inflammation, our anxiety levels increase, we may get lightheaded more easily, and we suffer symptoms with increased cognitive and physical activity.
The good news is that this problem can be tested for and rehabilitated very easily; provided you know what you’re doing!
The mainstay rehabilitation for this problem actually goes against conventional thought: exercise!
Researchers at the University of Buffalo have published numerous studies demonstrating complete symptom resolution and improved brain blood flow (as measured on fMRI) through a specific graded exercise program alone.
More recent evidence suggests that exercise might even help speed recovery in the early stages after concussion!
It is important to see someone who knows exactly what they are doing with this protocol. Testing with a trained professional must be done first to establish set points as well as your specific program. There is also more to balancing the Autonomic Nervous System that must be taken into consideration as well.
2. Manual Therapy & Neck Rehab
With every concussion, there is also a whiplash.
Studies have demonstrated that the acceleration required to cause a concussion is somewhere between 70 and 120 G’s (where G = force of gravity = 9.8m/s2). Whiplash, on the other hand has been shown to occur at only 4.5 G’s.
It is therefore conceivably impossible for a concussion to occur without also causing a sprain or strain injury to your neck! In fact, a Canadian study found that 100% of the time, these injuries are happening together.
What becomes even more confusing is that the signs and symptoms of whiplash and neck dysfunction are the exact same as concussion! Headaches, cognitive and emotional problems, balance problems and dizziness, eye movement control problems, and brain blood flow abnormalities43 have all been shown to occur in whiplash and neck pain patients.
There is actually no way to tell if the symptoms are coming from your neck or from your concussion except with testing (some specific tests that we won’t go into here). In fact, most of the patients healthcare practitioners see in this category don’t report any neck pain; which makes this all the more confusing for practitioners. In a recent unpublished study with the University of Buffalo, the researchers found that there was absolutely no difference in the symptoms that whiplash patients report and the symptoms that concussion patients report.
Concussion is an injury that typically resolves quite quickly in most people (symptoms generally disappear for 80-90% of patients within 7 to 10 days); however, whiplash symptoms can linger for up to a year or more.
So, if you are still having concussion symptoms, even if you don’t have neck pain, you may actually be suffering from symptoms that are coming from your neck; which are easily treated with manual therapy and rehabilitative exercises.
3. Diet/Nutritional Changes
With injury to any tissue, there is inflammation; concussions are no exception with several studies demonstrating increased inflammatory markers following injury.
Concussion results in a metabolic dysfunction (read: energy deficit) in the initial stages, which is why strict rest used to be prescribed early on; the thought was – anything that burns energy, such as thinking or physical activity, could increase symptoms. As mentioned above however, rest is no longer considered an effective treatment for concussion.
It is important to note however that the majority of studies examining this metabolic disruption show a recovery between 22 and 45 days after injury. In other words, beyond a 3-6 week period, there is little metabolic explanation for your symptoms; unless of course you did not rest in the initial stages and/or received a second concussion soon after the first.
Treatment options for both of these things can include simple dietary changes such as avoiding pro-inflammatory foods (red meats, refined sugars, white breads and pastas, artificial sweeteners) and replacing them with healthier options such as fruits and vegetables, fresh caught fish (salmon, mackerel, herring), and good fats (coconut oil, flax seed, almonds). These changes may help to offset an ongoing inflammatory response and reduce your symptoms.
Another option would be to speak to your doctor about a short course of anti-inflammatory medications. Note that we say “short course” as, over a prolonged period, these medications can begin to harm your stomach and gut leading to ulcers.
4. Vestibular and Visual Rehab
Dizziness is one of the most common ongoing complaints of patients with persistent symptoms. This may be due to a number of overlapping issues such as problems with the balance centres of your brain, your visual system, and/or problems with the muscle and joint sensors of your neck.
Visual system problems may also be one of the causes of ongoing cognitive complaints such as trouble with concentration and/or memory. If you find yourself reading a passage and then having to re-read it several times before you understand what it is saying, you might have a problem with how your eyes are moving or working together. Testing for each of these areas requires extensive knowledge of each of the systems and how they may interact. If you have not had extensive testing of these systems, then you are in the wrong place!
Following a thorough assessment of these areas a proper rehabilitation program can be set up. The research on rehabilitation for these areas is extensive with numerous studies showing resolution of dizziness, and visual abnormalities with a fairly short course of treatment.
5. Education and Reassurance (due to Psychological Comorbidities)
It has been well established that patients with a pre-existing history of depression and/or anxiety tend to have prolonged symptoms. Not only that, the symptoms of these and other mental health conditions can result in, or mimic, the same symptoms of concussion (dizziness, mental confusion, concentration problems, sadness, emotional outbursts).
Many of these issues can begin before or after the concussion, which may be due to the concussion itself, or a direct result of being mismanaged by someone giving you improper advice. In other words, being told to sit in a dark room, avoid all social contact, not go to work or school, and not do any physical activity for months on end may be causing to the very anxiety, depression, and symptoms that you are attempting to stop.
Studies examining the overlay of mental health and concussion are endless (so much so that I won’t even begin to start referencing them), and mental health will always be a big part of concussion management. In most cases, patients often feel much better following some education and reassurance. The Ontario Neurotrauma Foundation recently demonstrated to be one of the best evidence-based treatment options for preventing long-term symptoms was patient education and reassurance!
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
COVID-19 Pandemic Highlights Need to Assess Your Risks to Prevent Falls
in COVID-19Article featured on CORA Physical Therapy
Know Your Risks Beforehand and Be Proactive to Effectively Manage Your Health Care Needs
Losing balance as we age is something that most of us accept as inevitable. Dizzy spells, reaching out to steady yourself on a countertop or second thoughts about going for a walk with the grandchildren all are understandable concerns.
We know that one in three people 65 or older fall every year is due to a lack of practice and misuse of the systems in the body that contribute to balance. What many people did not anticipate is how a global pandemic could throw our population into sedentary lifestyle, speeding up a loss of balance in the course of a year versus what may have normally happened over a period of several years.
The Impacts of Inactivity and Deconditioning
Numerous articles studying activity levels during lockdowns brought on by the COVID-19 pandemic repeatedly cite a significant reduction in activity levels, an increase in sedentary lifestyles, increased anxiety and increased depression across age groups and populations. With the general decrease in activity levels and deconditioning over the last two years, it is no surprise that a survey conducted by the National Poll on Healthy Aging showed that 25% of respondents aged 50-80 had a fall between March 2020 and January 2021, and 40% of those had fallen more than once during the same time period. The good news is you are much more in control of improving your balance than you might think.
A simple fall can be devastating, causing a fractured hip, pelvis or spine. These events can result in a lowered quality of life, a visit to the hospital, or worse. If a fall can literally be a matter of life or death, it’s imperative to routinely visit the doctor and take steps on your own to ensure that you can stay active safely in your later years.
According to Jordan Cuenin, PT, DPT, clinic manager at CORA PT in Easley, South Carolina, “A fear of falling is common among individuals who have experienced a similar event. This phobia can be debilitating as it can limit one’s motivation to participate in activities, including attendance at social events. Not only is the fear of falling real, but experiencing a fall also increases your chances of falling again twofold.”
Balancing As We Age
Our ability to balance relies on the combination of information from the eyes, inner ears, joints and muscles. When all these systems are working well together, you’re well-balanced. As we age, so do the small bones in our ears, and our vision can suffer as well. Loss of appetite, reduced food intake, and decreased activity can make the joints and muscles suffer. It takes two to three weeks of inactivity or decreased activity for strength losses to become apparent. For many of us, even those who were previously active, the pandemic forced us into a sedentary lifestyle for many months. This can result in losses of strength, power, and cardiovascular health.
For the most part, the solution to balance issues is straightforward. Increasing daily movement in a gradual but challenging way is the key. Moving away from a sedentary lifestyle has immense benefits for everyone, and it’s even more important as we age.
“Keep moving. All too often, I see regular activity become less frequent as people age and retire, leading to deconditioning in all areas of health,” Cuenin reiterated.
We do not have to accept having a fall as a part of life just because we’re aging and are living through a pandemic. If you notice issues with loss of balance or perhaps light-headedness in situations where you’d normally feel in control, or if you feel unstable as you return to your prior level of activity, it’s time to schedule a visit with your doctor or a physical therapist.
Virtual and In-Person Fall Risk Screens
CORA Physical Therapy offers virtual and in-person fall risk screens. A therapist can assess your risk of falling in a matter of minutes, while being able to provide you with options on how to proceed with your care and how to reduce your risk of falls if need be. Whether you’re getting back into an active lifestyle after a long, sedentary pandemic, or whether you’re just trying to stay healthy, a personalized program can be prescribed for home use or implemented in a clinic, to target patient-specific needs. Treatment options can range from exercises to increase function of the inner ear to exercises for rebuilding strength in your legs, or specific balance activities to improve confidence and stability. If you can’t make it into a clinic, our therapists can provide telehealth visits and/or a home exercise program and safety checklist for decreasing your risk of falls within your home environment.
But what does the process look like? Is it really possible to go from feeling unsteady to regaining that confident spring in your step? Yes! If you don’t want to go through the lengthy process of having a doctor diagnose you with an issue before seeing a physical therapist, in many states you can see a physical therapist for up to 30 days without a doctor’s intervention.
Want to Achieve a Steady, Healthy Life? We Can Help.
Knowing your risks beforehand, developing a regimented exercise program and making slight modifications to your home can help prevent falls and protect you and your loved ones. Being proactive with your health is a much more cost-effective way to manage your health care needs than recovery from a fall.
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
6 Tips for Parents With Kids Who Have Osgood-Schlatters Disease
in Knee Injuries, Knee PainArticle featured on Orthogate
Anterior knee pain is a common complaint of young athletes participating in sports. As a teenager, most of the aches and pains disappear as fast as they show up. However, when the pain doesn’t go away it can be frustrating and scary to deal with as a parent. Osgood-Schlatters Disease (OSD) is one of the common ailments that cause pain in the front of knee particularly in teenage athletes ranging from 12-15 years old. Injuries at this age can be a challenge, as kids of that age have difficulty communicating their pain, understand their diagnoses, and can get frustrated with the missed time on the playing field.
Osgood-Schlatters also tends to linger and stay longer than any teenager would like. That’s when you decide to see a doctor. However, OSD is just common enough and not serious enough that some doctors might brush it off as unimportant. What’s a parent to do? Here’s a guide to help you and your growing teenager get through it and maintain the sanity of your household through the process.
What is Osgood-Schlatters Disease?
First, the word disease can be a little misleading. Osgood-Schlatters Disease is less of a disease and more of an overuse injury involving the patella tendon. OSD is most common during the adolescent growth spurt as the bones are maturing. The pull from repetitive movement such as jumping causes tension through the patella tendon on Tibial Tuberosity. This traction injury can cause inflammation, tenderness to the touch, and formation of a painful bony bump to form on the front of the shin.
Risk Factors for Osgood-Schlatters Disease?
The primary risk factors for Osgood-Schlatter disease are repetitive movements during a certain age range. Other risk factors include:
Top Tips for Patients To Help Recover from Osgood-Schlatter Disease
Create a Schedule
This might be the most important tip to consider. Recovering from OSD requires consistency and a schedule can help. Create a daily schedule to ice the tendon, to stretch the quadriceps, and to even perform self-massage can speed up recovery. Also, schedule some downtime to allow the knee adequate rest. Kids tend to have a really hard time understanding the importance of treating their injuries seriously. For good time management skills try writing out daily, weekly, and monthly recovery goals.
Take Active Time Off
OSD is an overuse injury from repetitive patellar tendon tension. If the young athlete continues to play and practice without adequate tendon rest it could re-injure the tendon. This can prolong the recovery timeline and cause more frustration. The tendon needs proper time to heal and this can be difficult during the middle of the season, especially for a teenager. Try to help them understand that active movement and activities such as walking and biking are good but they need to take a break from jumping, running, and sports. Figure out other ways they can be involved with the team while they heal as OSD can take up to 6-8 weeks to heal in severe cases.
Brace it
For mild cases and athletes returning to their sport, a brace may help with pain and prevent a recurrence. A brace for Osgood-Schlatters changes the location of tension from the Tibial Tubercle to the brace. The tendon is allowed to heal with less tension but yet your athlete is still able to participate. This may also stop the progression of new cases of OSD before they become severe and help them get back to sports sooner.
Emphasize Proximal Hip Strengthening
The knee is a slave to the hip and ankle. The knee joint bends forwards and backward but the rotation of the knee is controlled from the joints above and below it. One of the best ways to stabilize the knee focuses on the lateral hip muscles through exercises such as the side-lying clamshell and the single-leg deadlift. The stronger the hip gets, the more stable the knee will become and it will be able to handle more stress. These exercises also won’t aggravate OSD, so they are safe to start at any time.
Talk about Expectations
Taking 4-6 weeks off during the middle of the season may seem like an eternity for a 13-year-old but it’s important to talk about expectations and timelines. The younger teens may not understand the importance of healing now to prevent future complications. They shouldn’t be running or jumping while at school. Take time to talk to them about how they feel about missing playing time. The young athlete may be seen apprehensive about losing their starting spot in the lineup or worry that they will be forgotten by their teammates. Feeling depressed about their injury is fairly common.
Prevent it with Cross-Training
One of the best ways to prevent OSD from returning or starting in the first place is through cross-training. Specializing in one sport has been shown to increase the injury rate in young athletes. The demands of participating in different sports change the repetitive trauma to the muscle, tendons, and ligaments. By playing multiple sports over the year it promotes well-rounded muscle development, better movement quality, and needed rest between seasons. Kids need to be well-rounded athletes before they can specialize.
Conclusion:
Osgood-Schlatters can be a frustrating and scary injury to deal with as a parent. However, with a solid game plan, proper communication, and maintaining active rest, your young athlete will be back on the field in no time.
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
7 Rare Causes of Knee Pain
in Knee PainArticle featured on Healthgrades
Knee Pain Without Injury
Injury, ongoing stress, and aging are the most common causes of knee pain. But what if none apply? One of several rare causes of knee pain may be at work, including benign tumors, fluid buildup, infection, certain types of arthritis and even genetic mutations. Many of these causes have the exact same symptoms but require very different treatments. It’s important to work with your doctor to arrive at an accurate diagnosis so you can not only start easing symptoms, but also prevent long-term damage to your knee joint.
1. Tenosynovial Giant Cell Tumor (TGCT)
2. Synovial Chondromatosis
3. Chondrocalcinosis 2 (CCAL2)
4. Pigmented Villonodular Synovitis
It’s not yet known what causes pigmented villonodular synovitis (PVNS), and the symptoms are similar to other knee conditions. When you have PVNS, the lining of your knee joint swells and grows, and fluid builds up. Your doctor may test fluid from your knee to diagnose the condition. Symptoms can come and go, so the first step may be resting your knee and taking nonprescription pain relievers. If symptoms are severe and persist over time, your doctor may recommend surgery to remove your knee joint lining. A non-invasive procedure may be an option.
5. Adult Still’s Disease
Adult Still’s disease is a type of inflammatory arthritis that can come with distinct symptoms in addition to knee pain: rash, fever, and sore throat. Your knee joint may also feel achy, and nearby muscles may hurt. It’s not known what causes Adult Still’s disease, but some research points to infection. The condition is usually treated with one or more of these medicines: NSAIDs; steroids; methotrexate; and biologic drugs that target your body’s inflammatory response at the cellular level.
6. Septic Arthritis
Septic arthritis is a joint infection, and the most common type is Staphylococcus aureus (staph). The infection can be caused by an injury such as a cut or animal bite or it can be introduced during surgery–but it’s usually caused by an infection that has traveled from another part of your body like your urinary tract or skin. Septic arthritis is painful, and it may come with swelling, redness, warmth, or fever. Treatment usually includes draining the fluid around the knee joint and taking antibiotics.
7. Reactive Arthritis
Like septic arthritis, reactive arthritis in the knee can also be caused by an infection that has travelled from another part of your body. The most common types are sexually transmitted infections (STIs) and food poisoning. Antibiotics are usually prescribed to cure the infection. Symptoms include pain and swelling, as well as irritation of the genitals or eyes. If you have any symptoms of a rare knee condition, try to write them down and note how long they last. Bring this information to your doctor’s appointment to inform the diagnosis and help speed your time to treatment.
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
Tips on Managing Back Pain
in Back PainArticle featured on Brigham Health Hub
Managing back pain can be challenging, because it’s often non-specific and may be the result of many different conditions. In this post, Dr. Jason Yong, an anesthesiologist and Medical Director of the Pain Management Center at Brigham and Women’s Faulkner Hospital, offers some guidance for people suffering from back pain.
Seeking Treatment
Not all back pain requires treatment from a physician. Patients with acute low back pain (lasting less than three weeks), for example, can often get sufficient relief by using over-the-counter anti-inflammatory pain medications, physical therapy exercises, and temporary restrictions on lifting while the body heals itself. Generally, treatment by a physician is advised when pain is limiting a patient’s ability to walk, sit, or stand for prolonged periods of time, or if pain is greater than a 6 (on a scale from 0 to 10). Spinal surgery is usually considered for patients with intense, unrelenting pain (10 on a scale from 0 to 10), weakness, incontinence, or structural instability.
Role of Injections
Steroid injections typically provide short-term pain relief and can be combined with other forms of therapy. An injection may be provided, for example, prior to physical therapy to help a patient complete a regimen of important exercises.
Implantable Devices for Pain Management
Patients now have access to a wide range of implantable pain management devices. These include intrathecal pumps that infuse medication into the spinal fluid and use much lower doses of medications when compared with oral therapies. Spinal cord and peripheral nerve stimulators are other devices that can decrease the patient’s sensation of pain.
Importance of Multidisciplinary Care
Patients who have persistent back pain, including those considering spinal surgery, should work with a multidisciplinary team of specialists with expertise in treating back pain, because it may be caused by many conditions, including spinal stenosis, disc herniation, or instability. A multidisciplinary team is best suited to advise on the many modalities available to treat back pain, including benefits and risks associated with each approach.
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
Musculoskeletal Surgeries Explained
in MusculoskeletalArticle featured on MedicalNewsToday
Musculoskeletal problems can limit a person’s ability to move and function. This in turn can significantly affect their ability to work and perform day-to-day activities.
According to the World Health Organization (WHO), musculoskeletal injuries and conditions are common, affecting 1.71 billion people globally. They are also the leading cause of disability worldwide.
This article discusses what musculoskeletal surgery is, who might need it, how surgeons perform it, how to prepare for it, and what possible risks it carries.
Definition
The musculoskeletal system consists of bones and soft tissues, such as muscles, joints, ligaments, and tendons. These provide support and stability to the body and allow for movement.
Bones are rigid structures that make up the body’s skeleton. They provide structural support and protect vital organs. Joints are the connection point between bones, and ligaments, which are strong bands of tissue, further reinforce them. Tendons attach muscles to bones, while skeletal muscles are contractile tissues that allow the body to move and maintain its posture. Orthopedics, or orthopedic surgery, is a medical field that specializes in the care, diagnosis, and treatment of the musculoskeletal system.
Who might require musculoskeletal surgery?
Musculoskeletal surgery refers to various procedures that aim to:
A person may require musculoskeletal surgery in the following instances:
1. Trauma
Trauma from sports-related injuries and car accidents may cause fractures and dislocations that require surgery.
2. Infections
Bacteria can reach the bone through the blood or spread from a nearby infected area to the bone. This can happen after an injury or surgery and may lead to a bone infection that health experts call osteomyelitis.
Osteomyelitis can cause severe pain and permanent bone damage if left untreated.
3. Degenerative diseases
Constant wear and tear can cause structures such as joints to weaken and deteriorate over time.
Common degenerative diseases of the musculoskeletal system include:
OA and spondylosis may cause severe pain and damage. A doctor may recommend surgery for these conditions when nonsurgical treatments do not improve a person’s symptoms. Individuals with severe osteoporosis have very fragile bones and may need surgery to prevent fractures.
4. Overuse injuries
Overuse injuries, which health experts also call cumulative trauma disorders (CTDs) or repetitive strain injuries, may occur due to:
These expose muscles and tendons to constant wear and tear and repetitive stress, causing pain and inflammation. Carpal tunnel syndrome, neck pain, shoulder pain, and low back pain are examples of CTDs. Carpal tunnel release surgery is the most common surgery people undergo on the wrist and hand in the United States.
According to the Global Burden of Disease Study, low back pain is the most common musculoskeletal issue and the primary cause of disability.
5. Cancer
Cancer can develop in the bone or soft tissues. Surgery is the usual treatment for musculoskeletal cancers, such as sarcoma and bone cancer. If individuals with these types of cancer do not receive treatment, they may require limb amputation. The cancer may also spread to other areas of the body.
How do they perform musculoskeletal surgery?
The type of procedure an orthopedic surgeon performs will depend on the type of injury or condition a person has.
An anesthesiologist will give a person either general or local anesthesia. During open surgery, the surgeon will make large incisions. During arthroscopic surgery, on the other hand, the incisions will be small.
Below, we list some common musculoskeletal procedures:
Soft tissue repair
Surgeons perform this procedure to repair torn ligaments and tendons. This involves replacing damaged tissues with tissues collected from other parts of the body.
For example, in anterior cruciate ligament (ACL) reconstruction, surgeons may use the hamstring tendon or kneecap tendon to replace the torn ACL.
These surgeries are typically minimally invasive, and people undergo them as outpatients.
Other examples of this procedure include:
Open reduction
During open reduction surgeries, doctors realign fractured bones using hardware such as pins and plates. These hold the bones together and help them heal correctly.
In case of severe injuries, surgeons may use external fixators to keep the bones in place.
Learn more about bone fracture repair here.
Osteotomy
Osteotomy is a procedure that cuts and reshapes bones to realign joints or correct deformities.
Surgeons use knee osteotomy to relieve pressure on the knee joint and transfer a person’s body weight to the healthier side of the knee.
Doctors may also perform spinal osteotomy to correct spine curvature and reduce pain.
Moreover, osteotomies help correct deformities in the joints affected by rheumatoid arthritis.
Joint replacement
During joint replacement surgery, the surgeon removes damaged joints and replaces them with a ceramic, plastic, or metal prosthesis.
They will remove the damaged parts of the joints and replace them with implants. They will also include a spacer between the implants to ensure the joint moves smoothly.
Hip replacement and knee replacement surgeries are examples of this procedure.
A 2019 study found that total joint replacement improves a person’s quality of life and pain levels. This makes it a valuable treatment for people with hip and knee OA whose bodies do not respond to conservative treatment.
Joint fusion surgery
Joint fusion surgery, or arthrodesis, involves fusing two or more bones in order to:
The surgeon may remove damaged joint areas and fuse the bones using pins and plates.
Possible risks and complications
Orthopedic surgeries carry possible risks and complications. These 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
Can Electricity Relieve Your Pain?
in pain relief, TechnologyArticle featured on WebMD
Research seems to show that TENS units can relieve pain in several ways. One is at the surface, where the electrodes contact the skin. On the surface and just below it, electrical impulses balance out the nerve activity that transmit pain signals. Those pain signals travel to the spinal cord to a key spot called the dorsal horn. Using a TENS unit has been shown to alleviate the pain at that spot. Certain parts of the brain involved with processing pain also seem to respond to a TENS unit. One area in the brain is called the periaqueductal gray, where pain signals get turned down.
What types of pain can a TENS unit help treat? More acute pain, such as after surgery or a recent injury where there is active inflammation, has been shown to respond favorably to electrical stimulation. For example, a TENS unit can help reduce the pain from a swollen knee that has been newly injured. But electrical stimulation can also help treat chronic pain problems, like sore necks from too much computer use and joint problems like aching knees. Even problems like menstrual cramps, endometriosis, and diabetic neuropathy can be helped.
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
14 Benefits of Strength Training
in UncategorizedArticle featured on Healthline
If you could do one thing to improve your health, strength training should be at the top of your list. It involves using one or more muscle groups to perform a specific task, such as lifting a weight or squatting.
Due to the growing body of evidence supporting its many benefits, strength training has become a fundamental part of most exercise programs. If you’ve ever considered strength training, you may wonder how it will benefit your life.
This article shares 14 benefits of strength training.
What is strength training?
Strength training is also known as weight training, resistance training, and muscular training.
The general definition of strength training is any physical movement in which you use your body weight or equipment (e.g., dumbbells and resistance bands) to build muscle mass, strength, and endurance.
The main types of strength training include:
Most people focus on muscular endurance, circuit training, and muscular hypertrophy as part of their strength-training routine, while strength and power training are usually reserved for experienced athletes.
Depending on the type of strength training you choose to reach your goals, you can use various equipment (or none at all), such as:
Regardless of the type of strength training you perform, the goal is to put your muscles under tension to allow neuromuscular adaptations and stimulate muscle growth. With regular practice, your muscles will become stronger.
SUMMARY
Strength training is any type of exercise that involves your own body weight or equipment to build muscle mass, endurance, and strength. There are many types of strength training, such as bodyweight exercises, lifting weights, or circuit training.
14 benefits of strength training backed by science
There are many benefits to strength training that can improve your health.
1. Makes you stronger
Strength training helps you become stronger.
Gaining strength allows you to perform daily tasks much easier, such as carrying heavy groceries or running around with your kids.
Furthermore, it helps improve athletic performance in sports that require speed, power, and strength, and it may even support endurance athletes by preserving lean muscle mass.
2. Burns calories efficiently
Strength training helps boost your metabolism in two ways.
First, building muscle increases your metabolic rate. Muscles are more metabolically efficient than fat mass, allowing you to burn more calories at rest.
Second, research shows that your metabolic rate is increased up to 72 hours after strength-training exercise. This means that you’re still burning additional calories hours and even days after your workout.
3. Decreases abdominal fat
Fat stored around the abdomen, especially visceral fat, is associated with an increased risk of chronic diseases, including heart disease, nonalcoholic fatty liver disease, type 2 diabetes, and certain types of cancer.
Multiple studies have shown the benefit of strength-training exercises for reducing abdominal and total body fat.
4. Can help you appear leaner
As you build more muscle and lose fat, you will appear leaner.
This is because muscle is more dense than fat, meaning it takes up less space on your body pound for pound. Therefore, you may lose inches off of your waist even if you don’t see a change in the number on the scale.
Also, losing body fat and building stronger and larger muscles showcases more muscle definition, creating a stronger and leaner appearance.
5. Decreases your risk of falls
Strength training lowers your risk of falls, as you’re better able to support your body.
In fact, one review including 23,407 adults over the age of 60 showed a 34% reduction in falls among those who participated in a well-rounded exercise program that included balance exercises and resistance and functional training.
Fortunately, many forms of strength training have been shown to be effective, such as tai chi, weight training, and resistance band and bodyweight exercises.
6. Lowers your risk of injury
Including strength training in your exercise routine may reduce your risk of injury.
Strength training helps improve the strength, range of motion, and mobility of your muscles, ligaments, and tendons. This can reinforce strength around major joints like your knees, hips, and ankles to provide additional protection against injury.
What’s more, strength training can help correct muscular imbalances. For example, having a stronger core, hamstrings, and glutes takes the load off of your lower back during lifting, decreasing your risk of lower-back injuries.
Finally, adult and teenage athletes that engage in strength training have a lower likelihood of injury.
In fact, one review including 7,738 athletes found strength-training programs reduced the risk of injury by 33%. It was found to lower the risk of injury in a dose-dependent manner, meaning for every 10% increase in strength-training volume, there was a 4% reduced risk of injury.
7. Improves heart health
Multiple studies have shown that regular strength-training exercise can decrease blood pressure, lower total and LDL (bad) cholesterol, and improve blood circulation by strengthening the heart and blood vessels.
Strength training also can help you maintain a healthy body weight and manage your blood sugar levels. High blood sugar levels are a major risk factor for heart disease.
8. Helps manage your blood sugar levels
Strength training may lower your risk of developing diabetes and can help those with the condition manage it better.
Skeletal muscle helps increase insulin sensitivity. It also reduces blood sugar levels by removing glucose from the blood and sending it to muscle cells. As a result, greater muscle mass can help improve blood sugar management.
Strength training may also reduce your risk of developing diabetes. One study following 35,754 women for an average of 10 years showed a 30% reduced risk of developing type 2 diabetes among those who engaged in strength training compared with those who did not.
9. Promotes greater mobility and flexibility
Contrary to popular belief, strength training can make you more flexible.
Strength training increases joint range of motion (ROM), allowing for greater mobility and flexibility. Plus, those with weaker muscles tend to have lower ROM and flexibility.
In fact, a recent review comparing stretching with strength training found they were equally effective at increasing ROM.
For best results, ensure you’re completing the full ROM of an exercise — in other words, utilize your full movement potential around a joint. For example, lower yourself into a squat as far as you’re able to go without compromising your form.
10. Boosts your self-esteem
Strength training can add a major boost to your self-confidence.
It helps you overcome challenges, work toward a goal, and appreciate your body’s strength. In particular, it can increase your self-efficacy — the belief that you’re able to succeed at or perform a task — which can greatly improve your confidence.
In fact, one review of 7 studies in youth ages 10–16 years observed a significant association between strength training and high self-esteem, physical strength, and physical self-worth.
Additionally, a systematic review that studied 754 adults showed a significant link between strength training and positive body image, including body satisfaction, appearance, and social physique anxiety (the perception of judgment from others).
11. Makes your bones stronger
Strength training is crucial for bone development.
Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger. Having strong bones reduces your risk of osteoporosis, fractures, and falls, especially as you age.
Fortunately, you can reap the bone-strengthening benefits of strength training at any age.
12. Boosts your mood
Regular weight training may boost your mood and improve your mental health.
Multiple studies have shown that strength training may reduce anxiety and boost your mood.
Strength training confers multiple benefits to mood regulation, such as increased self-esteem and self-efficacy. What’s more, exercise promotes the release of mood-boosting endorphins, which can play a role in a positive mood.
13. Improves brain health
Those who engage in strength training may have better brain health and protection against age-related cognitive decline.
Multiple studies in older adults have pointed to significant improvements in cognitive function (e.g., processing speed, memory, and executive function) after participating in strength training, compared with those who did not participate in it.
It’s thought that resistance training has many neuroprotective effects, such as improved blood flow, reduced inflammation, and an increased expression of brain-derived neurotrophic factor (BDNF), which is linked to memory and learning.
14. Promotes a better quality of life
Strength training may increase your quality of life, especially as you age.
Numerous studies have linked strength training to increased health-related quality of life, defined as a person’s perceived physical and mental well-being.
In fact, one review of 16 studies including adults ages 50 years and older showed a significant correlation between resistance training and better mental health, physical functioning, pain management, general health, and vitality.
What’s more, strength training may improve quality of life in those with arthritis. One review of 32 studies showed strength training significantly improved scores in pain and physical functioning.
SUMMARY
Strength training provides many benefits, such as a lower risk of chronic disease, better self-esteem, and a reduced risk of injury and falls.
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
3 Types of Exercises to Fight Arthritis
in ArthritisArticle featured on Penn Medicine
Exercise is crucial for everyone, especially those suffering from arthritis.
“Sometimes, my patients think that the only way to relieve pain is to stop all physical activity,” said Craig Israelite, MD, orthopaedic surgeon and Co-director of the Knee Service at Penn Medicine. “Keeping active is actually very good for individuals suffering from joint pain or arthritis. Exercises that work the muscles and tendons provide stability and strength around the joint.”
You don’t need to run a marathon or lift weights for hours to increase strength, improve flexibility and reduce joint pain. There are many non-weight-bearing activities you can do to keep in shape, including:
Range-of-Motion Exercises
These exercises (also known as stretching or flexibility exercises) help to relieve stiffness and increase joint mobility. The goal is to get your joints moving in their normal range of movement. Examples include raising your arms over your head or rolling your shoulders back and forth. It is recommended that these exercises be done daily or at least every other day.
Strengthening Exercises
Strong muscles help support and protect joints. A workout program that includes weight or resistance training can help to maintain current muscle strength or increase it. These type of exercises should be done every other day, but allow an extra day in between if joints become painful or swollen. Discontinue any exercise that continues to bring on discomfort.
Aerobic or Endurance Exercises
These types of activities can improve your cardiovascular health, give you more energy and help to maintain or reduce weight. Having control of your weight reduces the pressure on affected joints. Try to include 20-30 minutes of aerobic exercise three times a week.
Have additional questions about how an exercise plan could help you fight arthritis? Or, are you interested in exploring other pain management options?
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Phone:
503-224-8399
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday