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How Obesity Impacts Your Joints

in Joint Pain, pain relief, Prevention, Weight Loss

Article featured on Cary Orthopaedics

How Obesity Impacts Your Joints

When discussing health conditions caused by obesity, we most often hear about diabetes, heart disease and stroke. But did you know your weight can have a significant impact on your bones, joints and muscles, too? In this article, we address how obesity impacts your joints and ways to prevent joint damage with weight loss.

Obesity has become one of the most common diseases negatively affecting bone and joint health. More than 40 percent of adults in the United States are considered obese. In North Carolina, the percentage of obese adults is between 30% and 35%.

The percentage of adults with obesity has more than doubled over the past 30 years, and with it, so have the number of joint problems. Obesity can damage joints and cause other orthopedic health problems.

With these staggering statistics, it’s time to take a closer look at the impact of obesity on joint health.

How to define obesity

The Centers for Disease Control and Prevention (CDC) has defined weight-to-height ratios by calculating a person’s body mass index, or BMI. A BMI that is too low is underweight, and one that exceeds healthy ranges is considered overweight or obese.

graphic from the CDC showing five body weights according to the body mass index

To calculate your body mass index, divide your weight by your height squared, then multiply that number by 703. Use the CDC’s BMI calculator to determine your BMI.

Being overweight causes joint damage

How does obesity affect your joints? Obesity increases your risk of joint pain and damage. It is a top risk factor for initiating and progressing osteoarthritis in load-bearing joints like the knee, hip and ankle.

The more weight placed on a joint, the more stressed the joint becomes. The smooth cartilage at the ends of the bones begins to wear down and become damaged. Osteoarthritis develops as the cartilage is worn down and pain and stiffness in the joint increase. Additional weight on the joint adds even more stress, pressure and pain.

Extra weight also puts pressure on the tendons, or connecting tissue, around the joints. Tendons connect muscles to the bones, so any extra weight pushing down on joints causes the tendons to become inflamed, leading to tendonitis.

The effects of obesity are felt especially in the hip and knee joints. Studies consistently show that obesity causes higher rates of osteoarthritis in the knees. Osteoarthritis is one of the most prevalent painful joint conditions.

Each pound of body weight is equivalent to four to six pounds of pressure on each knee joint. For example, a person who is 10 pounds overweight has an extra 40 to 60 pounds of pressure on their knees. A person who is 100 pounds overweight has an additional 400 to 600 pounds of weight on their knees.

With the number of steps most people take daily, it’s easy to see how the added pressure leads to significant damage in weight-bearing joints.

This is why obese individuals have a 20 times higher likelihood of needing a knee replacement than those within a healthy weight. The effects of obesity can also alter people’s gait and the stress placed on other joints.

Obesity causes health challenges

Being overweight puts you at risk for additional problems such as rotator cuff tendonitis, shoulder impingements, fractures in the leg or ankle, meniscal tears, plantar fasciitis, Achilles tendonitis and other problems.

Falling can also cause problems for heavy people. Low-energy falls by obese people can result in spontaneous knee dislocations, meniscal tears and other complications. Ankle fractures happen more often and are usually worse for people who are overweight as opposed to those with a healthy weight.

Obtaining accurate diagnostic imaging for obese patients can be a challenge. Many advanced imaging machines have weight limits, requiring special appointments or preventing imaging at all.

Overweight patients with a high BMI often develop arthritis at a younger age. Needing joint replacement at a younger age complicates treatment because the replacement is more likely to wear out in the patient’s lifetime.

Additionally, orthopedic surgery on obese patients often takes longer, leading to an extended period of anesthesia.

Obese patients may have multiple complications following surgeries, including joint replacement surgery. Studies have found a higher chance of blood clots, infections, chronic pain, failure of implants and dislocation after a hip replacement.

Weight loss helps reduce joint pain

If you are diagnosed with obesity, it is essential to recognize what the excessive wear and tear can do to your body. Now that you understand how obesity impacts your joints, what can you do about it? You can make positive, healthy choices to change your health.

You can lose weight to ease the pressure on your joints. Losing just 10 pounds can decrease the progression of osteoarthritis in the knee by 50 percent. It can also reduce the force placed on the knee with every step by 30 to 60 pounds.

Losing weight has been proven to substantially decrease joint pain, reduce the likelihood of weight-related tendonitis and fractures, and lessen the risk of developing osteoarthritis in the knee.

The development of osteoarthritis is related to weakness in the quadriceps muscles in the legs of obese people. The good news is that exercises focusing on increasing muscle strength can reduce arthritis pain.

Achieve a healthy weight to help joints

Weight loss is often easier said than done. However, following a weight loss program combining nutrition and physical activity can help you reach a healthy weight.

Talk with your physician about meeting with a dietician or nutrition specialist to create an eating plan that will enable you to succeed. What you eat matters just as much as how often you exercise. Choose to feed your body healthy foods like fruits, vegetables and lean proteins.

Also, plan to be physically active for at least 30 minutes five times a week. Exercise can sometimes be difficult and painful for overweight people. The bone and joint experts at Cary Orthopaedics recommend gentle, low-impact workouts when starting a weight-loss program.

Swimming or water aerobics are also excellent exercise options for overweight people with joint pain. The water relieves pressure on the joints while also providing resistance that will strengthen your muscles.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:

503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

https://orthosportsmed.com/wp-content/uploads/2025/02/Blog-header-image-how-obesity-impacts-your-joints-Oregon-OSM.png 454 1199 orthosportsmed https://orthosportsmed.com/wp-content/uploads/2015/01/osm-header-vs7.png orthosportsmed2025-02-13 12:00:402025-02-03 20:01:45How Obesity Impacts Your Joints

What is a Fracture?

in Fractures

Article featured on MedicalNewsToday

A bone fracture is a crack or break in a bone. Bone fractures usually result from a high force impact or stress. People with osteoporosis or bone cancer may experience a fracture with very little impact.

A fracture that results from a medical condition that weakens the bones is called a pathological fracture.

In this article, we detail the different types of bone fractures, their various causes, and the treatments available.

What is a bone fracture?

A bone fracture is a full or partial break in the continuity of bone tissue. Fractures can occur in any bone in the body.

There are several different ways in which a bone can fracture. For example, a closed fracture is a break to the bone that does not damage surrounding tissue or tear through the skin.

By contrast, a compound fracture is one that damages surrounding tissue and penetrates the skin. Compound fractures are generally more serious than simple fractures due to the risk of infection.

Types

There are a number of other fracture types, including:

  • Avulsion fracture: A muscle or ligament pulls on the bone, fracturing it.
  • Comminuted fracture: An impact shatters the bone into many pieces.
  • Compression, or crush, fracture: This generally occurs in the spongy bone in the spine. For example, the front portion of a vertebra in the spine may collapse due to osteoporosis.
  • Fracture dislocation: This occurs when a joint dislocates, and one of the bones of the joint fractures.
  • Greenstick fracture: The bone partly fractures on one side but does not break completely, because the rest of the bone can bend.
  • Hairline fracture: This is a thin, partial fracture of the bone.
  • Impacted fracture: When a bone fractures, a piece of the bone may impact another bone.
  • Intra-articular fracture: This occurs when a fracture extends into the surface of a joint.
  • Longitudinal fracture: This is when the fracture extends along the length of the bone.
  • Oblique fracture: An oblique fracture is one that occurs opposite to a bone’s long axis.
  • Pathological fracture: This occurs when an underlying condition weakens the bone and causes a fracture.
  • Spiral fracture: Here, at least one part of the bone twists during a break.
  • Stress fracture: Repeated stress and strain can fracture a bone. This is common among athletes.
  • Transverse fracture: This is a straight break across the bone.

Symptoms

Symptoms of a fracture vary depending on its location, a person’s age and general health, and the severity of the injury.

However, people with a bone fracture will typically experience some of the following:

  • pain
  • swelling
  • bruising
  • discolored skin around the affected area
  • protrusion of the affected area at an unusual angle
  • inability to put weight on the injured area
  • inability to move the affected area
  • a grating sensation in the affected bone or joint
  • bleeding if it is an open fracture

In more severe cases, a person may experience:

  • dizziness
  • faintness or lightheadedness
  • nausea

Causes

Healthy bones are extremely resilient and can withstand surprisingly powerful impacts. However, under enough force, they may crack or break.

Physical trauma, overuse, and health conditions that weaken the bones, such as osteoporosis, are the leading causes of bone fractures. Other factors can also increase an individual’s risk of sustaining fractures.

A person’s bones will typically weaken with age, which increases the risk of them breaking. As a person ages, the likelihood of their developing a condition that weakens the bones is also greater.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:

503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

https://orthosportsmed.com/wp-content/uploads/2025/02/Blog-header-image-what-is-a-fracture-Oregon-OSM.png 454 1199 orthosportsmed https://orthosportsmed.com/wp-content/uploads/2015/01/osm-header-vs7.png orthosportsmed2025-02-11 12:00:572025-02-03 20:01:30What is a Fracture?

5 Do’s and Don’ts of Working Out After Injury

in Recovery

Article featured on Hospital for Special Surgery

It can be tough to know how to safely return to exercise after you’ve been hurt.

Here’s how to get back to exercising after an injury.

1. Do check in with your doctor for a game plan.

First things first: If you have a persistent injury that you haven’t yet seen a doctor for, that’s step one. “The most important thing to do after an injury is to get the right diagnosis for treatment and a recovery plan,” Dr. Carr says. He explains that he customizes treatments and recovery programs based on his patients’ injuries and sports of choice. “Every injury is unique, and there are different demands on your body based on the activities you’re involved in. I won’t give the same advice to an equestrian that I would give to a soccer player, even for the same kind of knee injury.”

2. Don’t rush back too quickly.

If you were off for a week because of a shoulder injury, plan to take two weeks to get back to where you were before the injury,According to Dr. Carr, your recovery should last twice as long as the time that your injury kept you out of commission. “If you were off for a week because of a shoulder injury, plan to take two weeks to get back to where you were before the injury,” he says.

Keep in mind that the period in which you weren’t able to exercise or participate in sports affected more than just the injured area. “After a break, you lose strength, coordination and flexibility — not only where you were injured but also elsewhere in your body,” Dr. Carr says. That deconditioning, combined with adjusting your movements to compensate for weaker or painful areas, is how many people get hurt. “It’s common to come back from an injury and then get an injury in a different spot,” he says. “People with a hurt right knee will put more weight on their left side, for instance. That sets you up for another injury.”

3. Do start with small goals.

A journey of 1,000 miles starts with a single step — so do yourself a favor and make it a small one. “Go gradually, with the aim of slowly getting back to normal,” Dr. Carr says. Start with some easy stretching and strength training. “There are a variety of things you can do to regain flexibility and range of motion,” he adds, like Pilates or yoga. If you’re working out at home, try some flexibility training with dynamic (active) stretching.

As for strengthening, Dr. Carr advises starting with bodyweight or band exercises, cable machines or light weights. “Avoid Olympic weights and bench presses,” he says. “Increase your strength without loading your body too much. Then gradually work your way up to more weight.”

4. Don’t ignore pain.

Though we may enjoy the physical and mental challenges of being uncomfortable when we exercise, post-injury is not the time to push through pain. “Don’t be a hero,” Dr. Carr says. “Rehab is not the time to push it — don’t ignore pain, discomfort or other reactions in your body.”

Check in with your body before you exercise. “I tell patients that they need to have normal function for daily activities before they start exercising,” he says. “If you twinged your knee, and it hurts when you’re doing the dishes or walking up and down stairs, it’s going to hurt if you go for a four-mile run. Make sure you have no pain and full range of motion before loading the joint again. And if you’re feeling discomfort two days after exercise, or persisted through an activity despite pain, you’ve pushed too hard. Cut back on the effort.”

5. Do get back to what you love, once you’re ready.

Ultimately, you want to return to the exercises and activities you love — and you should! Once you’re pain-free, hit the courts or links for some limited play. “If you play tennis, for example, start with a few groundstrokes — but no serves,” Dr. Carr says. “See how you’re feeling during and after. The next time you go out, work the baseline a bit, maybe hit a couple serves. Work your way into it. Next time out, play a few points — a game or two. Then, by all means, test it out and play a match.”

Similarly, if your sport of choice is golf, start with chipping and putting. “Then play nine,” he says. “If that feels OK, go ahead and play 18 next time.”

“You want a nice, gradual return,” Dr. Carr says. “That’s how the pros do it. The skills will come 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, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:

503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

https://orthosportsmed.com/wp-content/uploads/2025/02/Blog-header-image-5-dos-and-donts-of-working-out-after-injury-Oregon-OSM.png 454 1199 orthosportsmed https://orthosportsmed.com/wp-content/uploads/2015/01/osm-header-vs7.png orthosportsmed2025-02-06 12:00:272025-02-03 20:01:215 Do’s and Don’ts of Working Out After Injury

How to Select the Best Athletic Shoes for You

in Ergonomics, Feet

Article featured on Foot Cared MD

How Do I Pick Athletic Shoes?

Gym shoes, sport shoes, sneakers — whatever you call them, proper-fitting athletic shoes can enhance performance and prevent injuries. Follow these fitting tips from foot and ankle orthopaedic surgeons when purchasing your next pair.

  • Purchase shoes from a specialty store, if possible. The staff will provide valuable input on the type of shoe needed for your sport as well as help with proper fitting.
  • Try on athletic shoes after a workout or run and at the end of the day when your feet are at their largest. Fit your shoe to your largest foot.
  • Wear the same type of sock that you would wear for that sport.
  • Re-lace the shoes. You should begin at the farthest eyelets and apply even pressure as you create a crisscross lacing pattern to the top of the shoe.
  • Check the fit. When the shoe is on your foot, you should be able to freely wiggle your toes. Make sure you can fit at least one thumb between your longest toe and the end of the shoe’s toe box. The shoes should be comfortable as soon as you try them on. Don’t plan on them fitting better after “breaking them in.”
  • Walk or run a few steps in the shoes and make sure they are comfortable.
  • Check the heel. There should be a firm grip of the shoe to your heel and your heel should not slip as you walk or run.
  • Consider a sport-specific shoe. This may be necessary if you participate in a sport 3 or more times a week.
  • Change shoes regularly. After 300-500 miles of running or 300 hours of exercise, the cushioning material in a shoe is usually worn down and it’s time to replace the shoes.

What Type of Athletic Shoe Should I Get?

Athletic shoes can vary in design, material, and weight. These differences have been developed to protect the areas of the feet that are most stressed during a particular athletic activity.

  • Running, training, and walking shoes, including shoes for hiking, jogging, and exercise walking.
  • Court sport shoes, including shoes for tennis, basketball, and volleyball. Most court sports require the body to move forward, backward, and side-to-side. As a result, most court sport shoes are subjected to heavy abuse.
  • Field sport shoes, such as those for soccer, football, and baseball. These shoes are cleated, studded, or spiked. The spike and stud formations vary from sport to sport, but generally there are replaceable or detachable cleats, spikes, or studs affixed onto nylon soles.
  • Track and field sport shoes that often come in many models to meet the specific needs and training styles of individual runners.
  • Specialty sport shoes, including shoes for golf, aerobic dancing, and bicycling.
  • Outdoor sport shoes, including shoes used for recreational activities such as hunting, fishing, and boating.

What Should I Look for in an Athletic Shoe?

Running Shoes
Conventional thinking suggests that a good running shoe should have ample cushioning to absorb shock, but there are advocates for minimalist running shoes that have almost no cushioning. No data exist to say which type of shoe is better.

If you choose a cushioned shoe, look for overall shock absorption, flexibility, control, and stability in the heel counter area (a hard insert used to reinforce the heel cup of a shoe), as well as lightness and good traction. These features may help prevent shin splints, tendinitis, heel pain, stress fractures, and other overuse injuries.

Walking Shoes
If walking is your activity of choice, look for a lightweight shoe with extra shock absorption in the heel of the shoe and especially under the ball of the foot. This will help reduce heel pain as well as burning and tenderness in the ball of the foot. A shoe with a slightly rounded or rocker sole (the entire part of the shoe that sits below the foot) also helps to encourage the natural roll of the foot during the walking motion. You should also look for a comfortable soft upper (the entire part of the shoe that covers the foot) and smooth tread (the part of the sole that touches the ground).

Aerobic Shoes
Shoes for aerobic conditioning should be lightweight to prevent foot fatigue and have extra shock absorption in the sole beneath the ball of the foot, where the most stress occurs. If possible, work out on a soft surface (e.g., a carpet).

Tennis Shoes
Tennis players need a shoe that supports the foot during quick side-to-side movements or shifts in weight. Look for a shoe that provides stability on the inside and outside of the foot. Flexibility in the sole beneath the ball of the foot allows repeated, quick forward movements for a fast reaction at the net. On soft courts, wear a softer soled shoe that allows better traction. On hard courts, you want a sole with greater tread.

Basketball Shoes
If basketball is your sport, choose a shoe with a thick, stiff sole. This gives extra stability when running on the court. A high-top shoe may provide added support but won’t necessarily decrease the risk of ankle sprain or injury.

Cross Trainers
Cross-training shoes, or cross trainers, combine several of the above features so that you can participate in more than one sport. A good cross trainer should have both flexibility in the front of the foot needed for running and lateral control necessary for aerobics or tennis.

You do not necessarily need a different pair of shoes for every sport in which you participate. Generally, you should wear sport-specific shoes for sports you play more than 3 times a week.

You may need a special shoe to address specific foot and ankle problems. For example, if your ankles turn easily, you may need to wear a shoe with a wide heel. If you have trouble with shin splints, you may need a shoe with better shock absorption. Talk to your foot and ankle orthopaedic surgeon if you have concerns.

Other Design Features

Special features in construction will make athletic shoes more comfortable as well as help prevent injury:

  • A slip-lasted shoe is made by sewing together the upper like a moccasin and then gluing it to the sole. This lasting method makes for a lightweight and flexible shoe with no torsional rigidity.
  • A board-lasted shoe has the “upper” leather or canvas sewn to a cardboard-like material. A person with flat feet (pes planus) feels more support and finds improved control in this type of shoe.
  • A combination-lasted shoe combines advantages of both other shoes. It is slip-lasted in the front and board-lasted in the back. These shoes give good heel control but remain flexible in the front under the ball of the foot. They are good for a wide variety of foot types.

What If I Develop Foot Problems?

If you begin to develop foot or ankle problems, simple adjustments in the shoes may relieve the symptoms. Many of these devices are available without prescription.

  • A heel cup provides an effective way to alleviate pain beneath the heel (such as plantar fasciitis). Made of plastic or rubber, the heel cup is designed to support the area around the heel while relieving pressure beneath the tender spot.
  • A metatarsal pad can help relieve pain beneath the ball of the big toe (sesamoiditis) or beneath the ball of the other toes (metatarsalgia). Made of a felt material or firm rubber, the pad has adhesive on its flat side. Fixed to the insole behind the tender area (closer to the heel or further from the toes), the pad shares pressure normally placed on the ball of the foot. This relieves pressure beneath the tender spot.
  • An arch support (orthosis) can help treat pain in the arch of the foot. Made of many types of materials, arch supports can be placed in a shoe after removing the insole (the removable inner sole) that comes with the shoe.
  • Custom arch supports may be necessary for chronic (long-term) and complicated problems, including severe flat foot, high arches, shin splints, Achilles tendinitis, and turf toe. Custom arch supports are specially designed inserts that concentrate relief on a particular area while supporting other areas.

Talk to your foot and ankle orthopaedic surgeon if you are experiencing foot or ankle problems. Working with your surgeon along with pedorthists and orthotists (specialists trained to make and modify shoe inserts) will ensure you get the right shoe for the best possible 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, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:

503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

https://orthosportsmed.com/wp-content/uploads/2025/02/Blog-header-image-how-to-pick-the-best-athletic-shoes-for-you-Oregon-OSM.png 454 1199 orthosportsmed https://orthosportsmed.com/wp-content/uploads/2015/01/osm-header-vs7.png orthosportsmed2025-02-04 12:00:292025-02-03 20:01:11How to Select the Best Athletic Shoes for You

Identifying and Treating Early Orthopedic Conditions in Children

in Health & Wellness, Nutrition & General Health, Prevention

Article featured on Elite Orthopedics

As parents, caregivers, and guardians, the well-being of our children is paramount, and that includes their musculoskeletal health. Orthopedic conditions in children can impact their growth, development, and overall quality of life. Early identification and treatment play a pivotal role in ensuring that young bones and joints flourish. In this blog, we’ll explore common orthopedic conditions in children, the importance of early detection, and proactive approaches to treatment.

Understanding Orthopedic Conditions in Children

1. Developmental Dysplasia of the Hip (DDH):

DDH occurs when the hip joint doesn’t develop correctly, potentially leading to dislocation. It’s crucial to monitor hip development during infancy and early childhood.

2. Scoliosis:

Scoliosis involves an abnormal curvature of the spine. Routine screenings in schools and awareness among parents are essential for early detection.

3. Pediatric Fractures:

Children are prone to fractures due to their active lifestyles. Prompt evaluation and proper management are vital for optimal healing and preventing long-term issues.

4. Clubfoot:

Clubfoot is a congenital condition where a baby’s foot is twisted out of shape. Early intervention, often through casting and bracing, can lead to successful correction.

5. Osteochondrosis:

This condition involves the disruption of blood supply to a section of bone, affecting its growth. Monitoring symptoms and seeking medical attention early can prevent complications.

The Importance of Early Detection

1. Growth and Development:

Early identification allows healthcare professionals to address orthopedic issues during crucial phases of growth, promoting normal development.

2. Preventing Complications:

Timely intervention can prevent complications that may arise if orthopedic conditions are left untreated, such as joint deformities or functional limitations.

3. Reducing Long-Term Impact:

Early treatment often leads to more effective outcomes, minimizing the impact of orthopedic conditions on a child’s daily life and future mobility.

Proactive Approaches to Treatment

1. Regular Check-Ups:

Schedule routine pediatric check-ups to monitor your child’s growth and development. Be proactive in discussing any concerns with your child’s healthcare provider.

2. Educate Caregivers and Educators:

Promote awareness of orthopedic conditions among caregivers, educators, and school health professionals. Early detection can occur in various settings, including schools.

3. Encourage Physical Activity:

While being cautious about safety, encourage age-appropriate physical activity to support bone health and overall well-being.

4. Seek Specialist Consultation:

If you notice any signs of orthopedic issues or receive feedback from caregivers, seek consultation with a pediatric orthopedic specialist for a comprehensive evaluation.

5. Compliance with Treatment Plans:

Follow through with recommended treatment plans, including physical therapy, bracing, or surgical interventions, to ensure optimal results.

Empowering the Future

Identifying and treating orthopedic conditions in children early is a collaborative effort between caregivers, healthcare providers, and educators. By staying vigilant, promoting awareness, and seeking timely medical attention, we can nurture strong, healthy bones and joints in our children, laying the foundation for a vibrant and active future. Remember, early care today sets the stage for a lifetime of well-being.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:

503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

https://orthosportsmed.com/wp-content/uploads/2025/01/Blog-header-image-identifying-and-treating-early-orthopedic-conditions-in-children-Oregon-OSM.png 454 1199 orthosportsmed https://orthosportsmed.com/wp-content/uploads/2015/01/osm-header-vs7.png orthosportsmed2025-01-30 12:00:552025-01-05 14:23:03Identifying and Treating Early Orthopedic Conditions in Children

Nourishing Your Body for Optimal Orthopedic Surgery Recovery

in Nutrition & General Health, Surgery Recovery

Article featured on Texas Orthopedics

A healthy diet can be your strongest ally before and after orthopedic surgery. The importance of nutrition in this context cannot be overstated. As the adage goes, “you are what you eat,” and in the case of surgery, what you eat may play a critical role in your recovery.

Eating Right for Optimal Recovery

Having a well-balanced diet packed with all the necessary nutrients is essential for a successful surgery and swift recovery. Here are the vital macronutrients and their best food sources:

  1. **Protein:** Proteins are the building blocks of our body and play a significant role in wound healing and immune function. Sources include lean meat, poultry, fish, eggs, dairy, beans, and lentils.
  2. **Carbohydrates:** They serve as the primary energy source for your body. Opt for complex carbohydrates found in whole grains, fruits, and vegetables[^2^].
  3. **Fats:** Healthy fats, particularly Omega-3 fatty acids, can help reduce inflammation. Find them in fatty fish, avocados, nuts, and seeds[^3^].

Your body also requires a variety of vitamins and minerals. For instance, Vitamin C plays a role in collagen formation, a key component in tissue repair[^4^]. You can find Vitamin C in fruits like oranges, strawberries, and in vegetables like bell peppers and broccoli. Vitamin D and calcium are also important for bone health, found in fortified dairy products, fatty fish, and sunlight.

Smoking and Surgery – A Risky Combination

We strongly recommend patients to stop smoking prior to surgery. Smoking can interfere with wound healing, prolong recovery, and increase the risk of complications[^6^].

The Take-Home Points

  1. **Eat a balanced diet:** Prioritize proteins, complex carbs, and healthy fats. A colorful plate usually means a variety of nutrients, crucial for healing.
  2. **Vitamins are vital:** Particularly Vitamin C for tissue repair and Vitamin D with calcium for bone health.
  3. **Stop smoking:** Smoking can increase the risk of complications and delay healing.
  4. **Stay hydrated:** Drink plenty of fluids, preferably water, to help your body function optimally.

In conclusion, good nutrition and a healthy lifestyle are key to getting back on your feet after orthopedic surgery. Remember to consult with a healthcare professional or a dietitian for personalized advice.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:

503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

https://orthosportsmed.com/wp-content/uploads/2025/01/Blog-header-image-nourishing-body-for-optimal-surgery-recovery-Oregon-OSM.png 454 1199 orthosportsmed https://orthosportsmed.com/wp-content/uploads/2015/01/osm-header-vs7.png orthosportsmed2025-01-28 12:00:142025-01-05 14:23:20Nourishing Your Body for Optimal Orthopedic Surgery Recovery

Common Hand Conditions or Injuries That May Require Surgery

in Carpal Tunnel, Finger Injuries, Hand Diseases, Hand Fractures, Hand Injuries

Article featured on Modern Orthopaedics of New Jersey

The hand is one of the most complex and active parts of the body. For many people, hands and wrists are responsible for several of their day-to-day activities. Hands possess the ability to prepare meals, create art, play music, and perform jobs such as typing, building, massaging, and more.

Unless you experience a painful hand condition or injury.

Some people don’t realize how much they rely on their hands until they hurt. Many common conditions or injuries can impact how you use your hands, but luckily, most can get better through treatments including at times hand procedures.

So how do you know which common hand conditions may require surgery?

We’re glad you asked.

Carpal Tunnel Syndrome 

Carpal tunnel syndrome is often characterized by an uncomfortable numbness and tingling and at times “electrical shocks” in the thumb, index, middle, and ring fingers. This condition is caused by pressure on the median nerve as it travels through the carpal tunnel at the base of the palm.  The carpal tunnel is made up of the carpal bones on one side and the transverse carpal ligament on the other side.  The tunnel doesn’t stretch at all, so when pressure increases inside the tunnel from either overuse, an injury, or medical condition like diabetes, the nerve can get compressed that can cause these symptoms of tingling, pain, numbness, and sometimes weakness.

Carpal tunnel syndrome can vary in severity. Some people with mild carpal tunnel syndrome symptoms don’t need surgical treatment to relieve the issue, and could respond to more simple measures of rest, bracing, hand therapy, or cortisone injections, ‘among other conservative treatment options.  Other people who have moderate to severe carpal tunnel syndrome symptoms may experience more intense and painful and/or dysfunctional symptoms that may require surgery.

At-Risk Demographics for Carpal Tunnel Syndrome

Genetics can play a role in developing carpal tunnel, but early evaluations can prevent the condition from worsening.

Several factors increase the risk of carpal tunnel, such as:

  • Being female between the age of 30-60
  • Wrist fractures or dislocations
  • Wrist Arthritis
  • Obesity
  • Diabetes and other medical conditions
  • Repetitive use

How Can You Prevent Carpal Tunnel Syndrome 

If you’re beginning to notice carpal tunnel symptoms at night time or with associated with repetitive use during the daytime, these are some preventative measures you can begin doing:

  • Take a break from repetitive activities such as typing or lifting heavy objects.
  • Stretch your hand, wrist, and fingers periodically throughout the day.
  • Wear wrist braces at nighttime.
  • Avoid eating inflammatory processed foods and focus on getting a good night’s sleep.

Thumb Basal Joint Arthritis 

Thumb basal joint arthritis (or thumb carpometacarpal joint arthritis) occurs when the cartilage in the basal joint of the thumb (closest to the base of your palm) begins to wear down. At times, this process can be painful and dysfunctional.  The basal joint is responsible for moving your thumb, especially when you pinch something between your thumb and index finger.

You may experience pain, stiffness, or swelling when dealing with basal joint arthritis. Sometimes, the painful symptoms can become so severe that you can have difficulty performing basic tasks like turning door knobs, keys, or opening jars.

There are some nonsurgical treatments that can improve symptoms like thumb braces and cortisone injections, however these treatments won’t cure your arthritis.  If/when these conservative treatment approaches stop working and the thumb pain persists, Orthopaedic Hand Surgeons in New Jersey can perform a surgery called a “basal joint arthroplasty.” During this surgery, your surgeon will remove the arthritic trapezium bone and use a suspension technique to support the intact thumb. This type of surgery is a time-tested, classic technique for basal joint arthritis that has also been incrementally upgraded over the years by our expert surgeons to minimize your post-operative pain and recovery time.

How Can You Avoid Basal Joint Arthritis 

First, there is likely a strong genetic predisposition to osteoarthritis in the thumb, so whether you develop basal joint arthritis or not is likely something that is out of your control!  However, even if you do develop thumb basal joint arthritis, there is a good possibility that it may not cause pain or dysfunction.  X-ray evidence of basal joint arthritis alone (without pain) does not require any treatment.

If you do develop pain from thumb basal joint arthritis, there are a few ways you can help avoid the risk of basal joint arthritis. First, try to avoid repetitive pinching or twisting activities that you know may aggravate the thumb pain. You can also alternate between a hot and cold compress to relieve the discomfort. Lastly, if you can tolerate these medications, you may try a short course of over-the-counter medications like tylenol or NSAIDs (Advil, Motrin, Aleve). Finally, a course of hand therapy with a certified hand therapist (CHT) can also be an effective strategy for improving pain.

Trigger Finger

Trigger finger, also referred to as stenosing tenosynovitis, is a hand condition in which your finger (most commonly the thumb or ring finger) can begin to hurt in the palm area and be accompanied by a mechanical  “triggering” process that can either be painful or non-painful when you flex and extend the affected finger.  As this condition worsens, the affected finger may become locked in a flexed position and may even need to be “unlocked” manually using your other hand.  Trigger finger is typically caused by thickening of either the tendon, or the gliding tissue that surrounds the flexor tendons.

The first line of treatment for trigger finger is a cortisone injection.  Cortisone is effective at curing the triggering around 70% of the time, but is less effective (~50%) in people who have diabetes. If a cortisone injection is initially effective but recurs after several months,  a repeat cortisone injection can be performed.  A lifetime maximum of 2 injections is possible for each finger. Additional cortisone injections at each finger can put the tendons at risk for rupture.

If a cortisone injection is not effective, a small procedure can be performed to release the constrictive pulley around the thickened tendon to eliminate the triggering.

At-Risk Demographics for Trigger Finger

  • Trigger finger more commonly occurs in women.
  • Diabetes and rheumatoid arthritis can increase the risk of trigger finger.
  • Repeated gripping can increase the development of trigger finger.

How You Can Prevent Trigger Finger

Stretching exercises are one of the best ways to prevent trigger finger. Some specific stretches/exercises that can help involve:

  • Finger Spread: Pinch the tips of your fingers and thumbs together and place an elastic band around them. Once the band is around your fingers, practice spreading them open. Repeat 10 times.
  • Object Pickups: Put small objects on a table, like coins or buttons, and pick them up one at a time by gripping them with your affected finger and thumb. Repeat this exercise at least twice a day.

Hand and Wrist Fractures

Hand and wrist fractures are common, as you can get hurt during physical activity like sports, car accidents, etc. The fractures can be non-displaced, meaning the bone may remain in position or displaced, which means your bone is out of position. Some bones, like the distal radius, can be realigned/set by a doctor using a manipulation technique after the area has been numbed with local anesthesia.

Other hand and wrist fractures, like carpal bones (scaphoid, triquetrum, etc) may need to be realigned surgically to achieve the best result following these injuries and to ensure timely healing.  Surgery for these bones involves directly or indirectly realigning the bones to their original position, like putting a puzzle piece in place, and then stabilizing the fracture with screws and sometimes plates.

Recovering From Hand and Wrist Fractures

A hand or wrist fracture can take some time to heal fully.  Each bone and fracture characteristic has its own unique timeline for healing.  Always consult with a board-certified HAND surgeon, and if you are in the Northern NJ region, our board-certified hand surgeons at Modern Orthopaedics of New Jersey would be happy to evaluate and treat your fracture.  It is very important to see an orthopedic surgeon who has an expertise and board-certification in surgery of the hand, as they will have the most education and experience with these complex injuries and will be able to guide you through this healing process and get you back to your activities in the quickest and safest fashion.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:

503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

 

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3 Common Running Injuries and Prevention

in Joint Replacement, Prevention, Sports Related Injuries, Wellness Tips

Article featured on NY Orthopedics

Runners often associate the season of fall with the end of running season – or at least race season. In November, thousands of endurance runners take a victory lap at the New York City Marathon and, later in the month, Turkey Trots across the nation signal the start of off-season. For those runners who have trained hard this year, there are a variety of running and overuse injuries that may be causing discomfort, pain, or even immobility at this point in the running season and throughout the off season in the winter.

While there are many, we are going to talk about three common running injuries, how they can be treated, and how you can help prevent them in the future.

1. STRESS FRACTURES

Most runners are familiar with the risk of stress fractures in the feet, ankles, and shins that comes along with the high-impact nature of running.

What causes a stress fracture?

Stress fractures are an overuse injury that happens when a break or crack appear due to continuous stress put on the bone. These can appear anywhere on the bone, but is most commonly seen in feet and tibia (shin bone) on runners.

How is a stress fracture treated?

In some cases, surgery may be necessary if a stress fracture goes untreated and leads to a complete break of the bone or if the fracture is on a bone that is more likely to cause further complications, like the hip. More commonly for runners, treatment for a stress fracture includes restriction of weight-bearing activities that stress the injured area. This may require the runner to wear a brace or walking boot, or even use crutches depending on the severity of the fracture. Ice, elevation of the injured leg, and anti-inflammatory medication can also help maintain comfort during the healing period. After a period of rest, your doctor may recommend physical therapy to help regain motion in joints and rebuild muscle around the area of injury.

How can I prevent stress fractures when running?

Gradually increasing time spent running or mileage will help in the prevention of stress fractures. Generally, runners should avoid increasing the amount of exercise from week to week by more than 10%.

Cross-training is also an effective way to ensure a more evenly distributed load of training across the body. Biking, swimming, weight lifting, rowing, and even walking are great cross-training options for runners.

Run in footwear that fits properly and supports your stride by helping to correct any pronation or supination concerns. Even during times of recovery, wear supportive footwear that protects the integrity of your feet and ankles.

Lastly, stop exercising if you feel pain. Pushing through true pain and continuing the run elevates your risk for a stress fracture. If you have persistent pain during exercise, it’s best to rest and see your orthopedic doctor for evaluation.

2. ACL INJURY

The anterior cruciate ligament (ACL) is a band of tissues in the knee that connects the femur (thigh bone) to the tibia (shin bone) and stabilizes the knee.

What causes an ACL injury?

An ACL injury is a tear or sprain of the anterior cruciate ligament. Fortunately, this isn’t usually an everyday injury. ACL injuries typically occur during sports or exercises that involve sudden stops, jumping and landing, or quick changes in direction. For runners, particularly those who may be running on uneven trails or roads with obstructions to be avoided, an ACL injury is possible.

How is an ACL injury treated?

That depends greatly on the specifics of the injury. Not all torn ACLs are the same. There are some sprains of ACLs that may not require surgery, but a lot of the time ACL injuries require surgery. Because ACLs do not regenerate or heal on their own without creation of potentially problematic scar tissue, surgical repair is usually needed. Arthroscopic ACL repair surgery is less invasive than ACL reconstruction and this method allows for faster recovery. An orthopedic specialist will be able to advise on the best procedure or treatment for your ACL injury.

How can I prevent an ACL injury when running?

Avoid tearing your ACL by running by ensuring your foot and your knee are always traveling in the same direction. Opt to run on flat surfaces clear of debris and obstructions. Carefully run corners wide and gently, without sharp turns. Keeping your knees strengthened with cross-training, and incorporating mobility exercises to help keep ligaments flexible and durable can also help lower the risk of ACL injury.

3. MENISCUS TEAR

The meniscus is a c-shaped piece of cartilage in the knee that serves as a shock absorber and provides much-needed cushion between bones at the knee joint. Any injury to the meniscus, including tears, can compromise this cartilage’s ability to distribute load when running. This can not only be painful and impede running, but also leave the knee more vulnerable to further injury if not managed properly.

What causes a meniscus tear?

The meniscus can become damaged as a result of a forceful twist or rotation of the knee. Therefore, trail runners or even road runners who must maneuver to avoid obstacles, like those often found on the streets and sidewalks of Manhattan, may be at a higher risk for this type of injury.

How is a meniscus tear treated?

There are instances where a doctor may recommend a non-surgical approach to healing a meniscus tear. This includes the “RICE” method which is a combination of rest, ice, compression, and elevation. Nonsteroidal anti-inflammatory (NSAIDs) medication can also be taken to alleviate pain or discomfort caused by inflammation.

In cases where the nonsurgical treatments would not be effective, there are procedures that may be recommended.

  • Corticosteroid injections in the knee may be prescribed to strengthen the joint and reduce swelling
  • Meniscus repair: Through arthroscopy, the surgeon will determine the extent of the repair and sew the torn pieces of the menisci back together in order to repair.
  • Trimming the meniscus: Through arthroscopy, the surgeon will trim and remove any damaged cartilage, leaving only healthy cartilage intact.
  • Meniscus transplant: In some cases, the best treatment option is to completely replace the meniscus with a healthy one from a donor.

How can I prevent a meniscus injury when running?

Protecting yourself from a meniscus injury as a runner has a lot to do with strengthening the muscles around the knee for added support and stability. If you’re entering a training cycle for a race, always make sure to take the extra time for appropriate warm up and cool down before and after workouts. If you’re building your endurance base for distance, keep mileage and intensity increases gradual so your body has time to respond to and heal from the new training load. Equipment matters, too. Make sure your shoes fit correctly and provide appropriate support for your stride. And, if you have an unstable or weak knee, you may consider wearing a knee brace during runs.

While these are common injuries that runners face, there are several others such as sprained ankle, Achilles tendonitis, plantar fasciitis, shin splints, runner’s knee, IT band syndrome, bursitis, and piriformis syndrome just to name a few.

Regardless of what your running injury is, here’s our recommendation for when to seek medical evaluation:

  • Increasing pain
  • Increasing swelling
  • Increasing bruising
  • Pain is isolated to one side
  • Pain or discomfort that does not resolve with a few days of rest
  • Injury causes a limp or change in running form

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:

503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

https://orthosportsmed.com/wp-content/uploads/2025/01/Blog-header-image-3-common-running-injuries-Oregon-OSM.png 454 1199 orthosportsmed https://orthosportsmed.com/wp-content/uploads/2015/01/osm-header-vs7.png orthosportsmed2025-01-21 12:00:122025-01-05 14:23:343 Common Running Injuries and Prevention

Emergency Orthopedic First Aid: How to Handle Traumatic Situations

in General Orthopedics, Nutrition & General Health, Prevention

Article featured on Orthopedic Associates

Accidents happen, and sometimes they can lead to orthopedic injuries like fractures, dislocations, or sprains. Knowing what to do in these emergency situations can make a big difference in someone’s recovery.

In this article, we will guide you through the basics of first aid fortraumatic orthopedic situations, so you can be prepared to provide essential care until professional help arrives.

Understanding Trauma

Trauma refers to physical or psychological damage or injury caused by an external force or event.

In the context of orthopedic situations, trauma typically refers to the physical harm and injury sustained to the bones, joints, muscles, or surrounding tissues due to accidents or falls.

This type of trauma involves injury or damage to the body’s structures, such as fractures, dislocations, sprains, and strains. Physical trauma can result from incidents like falls, sports injuries, or car accidents.

1. Assess the Situation

The first step in any emergency is to assess the situation. Ensure the safety of both the injured person and yourself. Before approaching the injured person, make sure the area is free from any hazards like:

  • Traffic
  • Sharp objects
  • Slippery surfaces

2. Call 911

In severe orthopedic injuries, such as a bone protruding through the skin, severe deformities, or if the person cannot move or feel a limb, call 911 immediately. Professional medical help is important in these cases.

3. Stay Calm and Reassure the Injured Person

Being calm can help ease the anxiety of the injured person. Keep reassuring them that help is on the way, and that they are in good hands.

4. Immobilize the Injury

If you suspect a fracture or dislocation, it is essential to immobilize the injured area to prevent further damage. To stabilize the injured limb, you can use materials like:

  • Splints
  • Rolled-up newspapers
  • Clothing

Be gentle and try not to move the injured area unnecessarily.

5. Control Swelling

To reduce swelling, apply a cold pack or bag of ice wrapped in a cloth to the injured area for 15-20 minutes at a time. Ensure there is a barrier between the cold source and the skin to prevent frostbite.

6. Elevate the Injured Area

Elevating the injured limb slightly can also help reduce swelling. Keep it elevated at a level above the heart if possible.

7. Pain Management

Over-the-counter pain relievers can help manage pain. Follow the dosing instructions and consult a healthcare professional if you have any concerns.

However, do not give pain medication without knowing the allergies of the injured individual.

8. Do Not Attempt to “Pop” Joints Back

In cases of dislocations, never try to pop the joint back into place on your own. Leave this to medical professionals who have the necessary training and equipment.

9. Observe for Complications

Keep an eye out for signs of complications, such as loss of circulation, numbness, tingling, or changes in skin color. If any of these occur, loosen the splint or immobilization device slightly to relieve pressure and maintain circulation.

10. Stay with the Injured Person

Until professional help arrives, stay with the injured person and provide reassurance. If the situation worsens or changes, be ready to update the 911 operator with any new information.

The Importance of Timely First Aid

In orthopedic trauma situations, acting quickly with first aid is vital for several reasons:

  • Immediate Pain Relief: Orthopedic injuries can be extremely painful. Timely first aid measures, such as immobilization and pain management, can provide instant relief to the injured person.
  • Preventing Further Damage: Rapidly stabilizing the injured area reduces the risk of additional harm or complications, ensuring the injury does not worsen.
  • Speedier Recovery: Prompt care after an injury sets the stage for a faster and smoother recovery, minimizing the risk of long-term issues.
  • Ensuring Safety: Orthopedic injuries can leave individuals vulnerable to further harm, making quick first aid essential to their safety.
  • Preserving Circulation and Nerve Function: Quick action helps maintain proper blood flow and reduces the risk of nerve damage.
  • Professional Assessment: Seeking medical attention promptly ensures a precise diagnosis and appropriate treatment, including surgery if necessary.

Timely first aid in orthopedic trauma situations is critical. It eases pain, prevents worsening of the injury, and supports a faster recovery, all while ensuring the injured person’s overall well-being.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:

503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

 

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8 Tips for Stronger Bones

in Bone Health

Article featured on Time

Orthopedic doctors have a bone to pick with all the people who forget they’re carrying a very important skeleton around every day. We might not be able to see our ribs or tailbone or humerus, but it’s still important to make bone health a priority—because it’s tied to every other aspect of well-being.

“Your bone health and joint health is really tied to your overall wellness and health,” says Dr. David Shau, an orthopedic surgeon and assistant professor at the Burnett School of Medicine at Texas Christian University. Consider, for example, that about 54 million Americans have osteoporosis, low bone mass, or both, and 2 million osteoporotic fractures occur annually. That number will exceed 3 million per year by 2040, researchers predict. “When that happens, you have a period of time where you have to heal and recover,” Shau says. “You can’t be active with your family. You can’t travel. You can’t exercise, so your cardiovascular health goes down, and you start seeing metabolic issues and other health issues.” It’s a potentially devastating chain of events, he says, that can spell trouble far into the future.

It’s never too early to start thinking about preserving your bones. Your bone density is highest when you’re in your mid-20s, Shau says, after which it typically starts to decline. That can lead to osteopenia, or decreasing bone density that isn’t yet low enough to be considered full-blown osteoporosis but is still associated with an increased risk of fractures. Once someone develops osteoporosis, they’re prone to experiencing fractures from even minor incidents—but since it’s a silent disease, many people don’t realize they have it until their bones start breaking.

With that in mind, we asked four orthopedic doctors what we can all do every day to protect and preserve our bone health.

1. Keep moving

People tend to think of bones as a static part of the body—but they’re actually dynamic, with old bone constantly breaking down and being absorbed into the bloodstream, and new bone forming. That process, called remodeling, is affected by lots of factors, including mechanical stress from weight-bearing exercise. For example: walking, climbing the stairs, playing sports like pickleball, doing push-ups, and jumping rope. “You’ll increase your bone density in the areas where the bone is seeing force,” says Dr. Jack Steele, an orthopedic surgeon at the University of Maryland St. Joseph Medical Center. “In areas where you’re not putting stress on the bone, your body will start to resorb that bone, and you’ll lose bone density—and that can lead to osteopenia or osteoporosis.” While these conditions aren’t reversible, they are treatable with a range of medications, and progression can be slowed, minimizing damage.

Patients often ask Steele how much they need to exercise; some like walking for 30 minutes a day, while others squeeze in two hours of tennis on the weekend. Either approach works. The most important thing, he tells them, is to be consistent and move around as regularly as possible, rather than allowing days to pass by without any activity.

2. If you’re in menopause, prioritize strength-training

A growing body of research suggests that menopause takes a toll on bone health. It can lead to a decline in bone density—increasing the risk of osteoporosis—as well as muscle loss from decreasing estrogen. One way to counteract that damage: lift weights. “It’s very important for women to add strength training into their routine, because there’s so much muscle and bone loss as you get into those perimenopausal and menopausal years,” says Dr. Pamela Mehta, an orthopedic surgeon and founder of Resilience Orthopedics in San Jose, Calif. If you’re new to weight lifting, consider doing some squats while holding free weights, or experiment with beginner-friendly moves like bicep curls and chest presses.

3. Focus on two essential nutrients

Lots of minerals and nutrients play a role in strengthening bones—but two deserve special attention. Calcium, which you can only get from food or supplements, is particularly important; if you don’t get enough, your body will start to pull it from your bones, making them weaker. Vitamin D, meanwhile, helps the body absorb calcium and plays a key role in preventing osteoporosis. “You really need to have a good quantity of both,” Shau says. Depending on age, most adults need 1,000 to 1,200 mg of calcium per day, and 15 to 20 mcg of vitamin D.

To boost your calcium intake, focus on dairy products like milk, cheese, and yogurt; almonds; dark leafy greens like kale; and soy products including tofu, he advises. Foods high in vitamin D, meanwhile, include egg yolks, tuna, sardines, salmon, and cheese.

4. Try to get sunlight every day

Basking in the sun is a great move for bone health. “When sunlight hits your skin, your body produces vitamin D,” Steele says. “You can get some vitamin D through your diet, but you get the majority through sunlight.” Of course, the sun can lead to plenty of negative effects, as well, so it’s important to proceed carefully: Aim to go outside when the UV Index is under 8, ideally in the early morning or evening hours, and always wear sunscreen. “It doesn’t need to be hours and hours,” he adds. “Even 30 minutes walking outside and being in the sun will produce vitamin D.” Plus, a sunny walk doubles as weight-bearing exercise—a win-win for your bones.

5. Consider calcium and vitamin D supplements

If you’re not getting enough calcium or vitamin D, you might benefit from supplements. How do you know if that’s you? Try keeping a food diary, suggests Dr. Christine Jablonski, who leads the bone health and osteoporosis program at Orlando Health. “You can look over it and see, on a typical day, what am I doing?” she says. If you’re getting at least 1,000 mg of calcium, you’re in good shape. If you’re consistently falling short, you can either make some dietary tweaks or talk to your doctor about starting a supplement.

Vitamin D is a little trickier to track, Jablonski acknowledges, especially since much of it comes from sun exposure. “A lot of people are deficient without knowing it,” she says. If you already have osteoporosis, your doctor should be doing regular blood draws to monitor your levels. If you haven’t been tested lately, bring it up at your next check-in with your primary care physician, especially if you’ve noticed symptoms of a possible deficiency, like bone pain, fatigue, or mood changes.

6. Double-check your medications

Certain medications are associated with poor bone health. For example: proton pump inhibitors (which are used to treat heartburn), selective serotonin receptor inhibitors, anticonvulsants that control seizures, glucocorticoids (steroid hormones), and the blood thinner heparin. “If you need them, you need them,” Jablonski says. But it’s possible you could talk to your doctor about switching to a different medication, or only staying on for a short time. “Always ask questions and do your own research with reliable sources,” she advises.

7. Go easy on the alcohol and caffeine—and quit smoking

Your caffeine or cocktail habit could be detrimental to your bone health. “Those things basically limit the ability of the body to heal,” Steele says. “The bone is always breaking down, and you’re always building new bone and then breaking it down.” Consuming too much alcohol or caffeine could disrupt that process, he adds, and cause you to lose bone mass over time.

The same goes for smoking: Research suggests that older adults who smoke are 30% to 40% more likely to break their hips than non-smokers. In addition to increasing the risk of osteoporosis, smoking slows the production of bone-forming cells and decreases the amount of calcium that’s absorbed. Some surgeons even refuse to operate on patients who smoke, Mehta points out, since smoking has a negative effect on post-op fracture healing; plus, smokers have more complications after surgery than nonsmokers. That’s why it’s always a good idea to try to quit, even if you’ve attempted before and failed.

8. Reduce your risk of falling

Taking steps to minimize your risk of falling is a terrific way to look out for your bones. “Especially as you get older, you want to be mindful of how your home is set up to reduce the risk of falling,” Shau says. That might mean removing hazards like boxes and electrical cords from walkways; employing nonslip mats in the shower; repairing loose floorboards; and placing night lights in hallways.

Shau hopes more people prioritize keeping their bones strong and healthy. “I want people to not blow off bone health,” he says. “It’s easy to think about things you can see, and to visualize things you can feel. But your skeleton is the foundation—the structural support of your whole body. We know the impact of bone health goes beyond the bones, and into the whole well-being of an individual.”


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:

503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
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8:00am – 4:30pm

 

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