Back Pain in Teens & Kids


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

Chronic vs. Acute Sports Injuries


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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

What is Little League Elbow?

Article featured on Nationwide Children’s

Little league elbow is a painful inflammation of the bony bump on the inside of the elbow.

This spot is the attachment site where the tendons of the muscles that bend your wrist and fingers are located.


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

Tips to Maintain Athletic Performance

Article featured on Coastal Orthopedics

In order to ensure you are performing at your peak performance it’s important to take care of your body. The following tips will help you get the most out of your fitness and keep you healthy for the days to come.

Get Sleep

Making sure you get plenty of sleep at night is essential in ensuring a healthy recovery from any physical activity or workout. Your muscles’ only time to recover is while you sleep. Seven to eight hours of sleep each night is the recommended amount of time to ensure your body is properly recovered, and you get the best workout the next day. If you are finding it difficult to get enough sleep at night, take a 20- to 30-minute nap after your workout, this can aid in recovery.

Try Cardio Outside

It is easy to get into a routine almost as easy as it is to get out of one. If you find yourself in the gym for every workout, we recommend exercising outside every so often. The possibilities are exciting; You can bike, sprint, or even rollerblade. Try the beach – attack the dunes! You will be amazed at the progress you make! Not only will you notice improvement, but the diversity will help in injury prevention.

Eat Right

We are sure you know about this one – but we had to touch on it. A proper diet will give you power on the field, in the gym, or on the track. Make sure your diet has the proper balance of protein, carbohydrates, unsaturated fats, vitamins, and minerals. Hydration is just as crucial as your diet because your body loses a lot of water during workouts. You need to drink more than eight 8-ounce glasses of water required for adults. Athletes should drink more water than average since they lose even more water from intense exercise. For intense workouts, it’s recommended that you should drink 16-20 ounces per pound of body weight lost during the workout.

Treat Your Injuries

When your body starts giving you warning signs, it’s important to listen. We know that this can be very frustrating, especially if you keep getting injuries. However, you need to back off until you get examined, and the injury is healed. Listening to your body is the best way to break the injury cycle.

Respect the Rest Day

After getting in the habit of exercising or working out almost every day, it can be hard to break it up and take a day off; in fact, it may seem counter-intuitive. Taking a day off is important as it allows for your body to repair itself and build back stronger. If you continually refuse to rest, you are only losing performance but putting yourself at a higher risk for injury

Pre and Post Stretching

It is recommended that athletes incorporate a stretch routine into workouts — even when you’re not preparing for a big event. Stretching your muscles regularly (before and after a workout) has many benefits that can help protect your musculoskeletal system and keep you performing at your best.


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

Treating Hand Arthritis Without Surgery

Article featured on American Society for Surgery of the Hand

What is arthritis?

A joint is where two or more bones meet each other. The ends of these bones are covered with a smooth substance called cartilage which allows the bones to slide past each other smoothly. This cartilage layer can be worn away with time or due to other things, and when this occurs the rough bone ends start to rub against each other. This is arthritis. Sometimes arthritis does not cause any problems, but sometimes it can cause pain, swelling, stiffness, and deformity.

What causes arthritis?

The most common causes of arthritis are different for different locations in the body. The normal arthritis that often comes along with age is called osteoarthritis. This is simply arthritis that occurs due to normal wear and tear on the body as we get older. Often this type of arthritis is partially hereditary, meaning that if your parents or grandparents had arthritis, you may be more likely to have it. Other things can cause arthritis as well. These include major joint injuries or infections, and certain medical conditions.

Just because you have arthritis doesn’t mean it’s necessarily a problem. Many people have arthritis that they don’t even know about. Arthritis only needs treatment if it bothers you or causes issues in the body.

My hand arthritis hurts! How can I treat it?

Once arthritis is present, it will always be there. This is because the body can’t regrow the type of cartilage found in the joints. But there is good news: just because arthritis is in the body doesn’t mean it will always cause pain or other issues. Even if arthritis causes pain, the pain may not be there all the time- it can often come and go. There are many things we can do to try to improve arthritis symptoms when they occur. Conservative management of arthritis- meaning treatment without surgery- is almost always the first step. There are many options to try. Usually these treatments work best when they are used all together over several weeks or months.

  • Splints: resting the inflamed joint with a splint, also called a brace or “orthosis”, can be very helpful in improving arthritis symptoms in certain places in the hand, especially arthritis in the base of the thumb. Splints may be “pre-fabricated”, meaning that you can buy them at the store or online and they are designed to fit most people. Other splints can be custom molded to your hand by a hand therapist.
  • Rest: avoiding activities that flare up the arthritis pain can make the pain less intense or less frequent.
  • Ice or heat: using ice on the skin over an arthritic joint before and after any activities that worsen the pain can improve discomfort. Heat applied with warm compresses, warm water, or wax baths may also improve symptoms. Experiment with both ice and heat to see if either helps.
  • Medications: anti-inflammatory medications like ibuprofen or naproxen may help improve pain. Acetominophen can also be helpful. If you have medical problems or take medications, check with your primary care provider to make sure it is safe for you to take these medicines.
  • Rub-on creams: Some creams and lotions rubbed into the skin over an arthritic joint can be helpful in decreasing pain there. There are multiple options which may be worth trying, most of which can be bought at your local drug store or online. Try one for a few days or weeks, and if it doesn’t help then try another.
  • Injections: In some arthritic joints, certain substances can be injected into the joint with a needle which can decrease pain. Depending on the location, receiving a needle injection may be temporarily painful, but can provide good pain relief for months or longer. Many hand doctors provide injections of steroid, a substance that is thought to decrease inflammation in a joint which may be able to improve pain for several months. Some hand doctors may also consider injections of hyaluronate, a substance which may temporarily allow roughened bone ends to slip past each other more comfortably. However, hyaluronate injections are less commonly used than steroid injections and may be more expensive.
  • Hand therapy: Working with a hand therapist on motion exercises and strengthening of the hand may help improve some people’s arthritis pain, but the scientific studies on therapy for arthritis do not prove that it helps a great deal.

What if none of these treatments work to improve my arthritis pain?

There are surgeries that can help make hand arthritis pain better. However, most people with hand arthritis never need to move forward with surgery- this is a personal decision that should be made after discussion with a hand surgeon. The safest and best plan is usually to try to maximize all non-surgery treatments to make arthritis feel better. If none of these treatments give you good relief from your arthritis symptoms, see a hand surgeon to discuss whether a surgical procedure could benefit you.


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

What Causes Neck Pain in Seniors?

Article featured on MedicineNet

Understanding the anatomy of the neck

Most people will have neck pain at some point. Injuries and certain illnesses can cause neck pain, but the most common cause is holding your neck in the same position for a long time. More serious symptoms can come from changes in the upper spine that come with aging. These changes often cause neck pain in seniors.

The neck contains seven bones called vertebrae that enclose the spinal cord. Other nerves branch out from the spinal cord. Disks between the bones act as shock absorbers. They have a tough outer coating and a jellylike interior. Muscles and ligaments bind the vertebrae together, providing both flexibility and support. Injury to any of these parts can cause neck pain.

Pressure on the spinal cord in the neck can be serious because most of the nerves that serve the body pass through the neck. Problems in the neck can cause pain, numbness, and weakness in the arms, chest, abdomen, or legs. Many organs rely on the nerves that pass through the neck for proper function.

What are the effects of neck pain?

Neck pain can affect your employment, social life, and personal relationships. When neck pain causes you to avoid certain activities, both your physical and mental health can suffer. Sometimes, it may seem that doctors and family members don’t believe that you are having real neck pain as you age. You may become angry, anxious, or depressed.

Neck pain can get worse through the pain cycle:

  • Pain causes you to reduce movement.
  • Reduced movement causes the muscles to get weaker.
  • Weaker muscles get tired faster.
  • Tired muscles result in increased pain.

How is neck pain diagnosed?

A muscle spasm or sprain can cause neck pain. Doctors can often diagnose this type of neck pain with a physical examination. Doctors use X-rays to diagnose neck pain caused by arthritis. If your symptoms suggest nerve problems, doctors will often use magnetic resonance imaging (MRI) or computed tomography (CT) to diagnose it.

What causes muscle pain in the neck?

Poor posture that results in muscle strain is a common cause of neck pain. You can prevent this type of neck pain by taking these steps:

  • Keep your neck in alignment by not using too many pillows when you sleep.
  • During the day, don’t stay in the same position for too long. A fitness tracker can remind you to get up and move.
  • Be aware of your position, especially when using electronics. Avoid text neck. Change your computer setup to make it more ergonomic.
  • If you wear glasses, be sure your prescription is correct so that you’re not craning your neck to see over your glasses or through a certain section of your lens.
  • Don’t take on more than you can handle. Get help for big jobs that involve the arms, shoulders, and neck.

You can treat muscular pain in the neck with over-the-counter pain relievers and with heat and cold. You may have to modify your activities for a while, but you should try to stay active.

What are the other causes of neck pain?

Many older people have osteoarthritis, which can cause neck pain. The joints of the neck are subject to wear and tear just like other joints in the body. In conjunction with this, aging can cause these three conditions:

Cervical spondylosis. This term covers the changes that occur in the neck with aging. Cartilage may wear away. Disks can become thin and dry so they don’t cushion the bones. Your body may try to compensate by growing extra bone in the form of bone spurs. These changes in the neck may cause pain from pinched nerves.

Cervical spinal stenosis. Changes in the neck cause the spinal canal to narrow, putting pressure on the spinal cord and other nerves. Besides neck pain, people with spinal stenosis often have symptoms in their extremities. They may have numbness, weakness, or poor coordination in the arms, legs, feet, and hands.

Disk problems. Changes in the disks between the vertebrae can cause neck pain. Disks that are squeezed between two of the bones in the neck can rupture. The disk may bulge out through the tear, a condition called herniated disk. Damaged disks can press on the nerves and even compress the spinal cord.

How is neck pain treated?

Treatments for neck pain can be nonsurgical or surgical.

Nonsurgical treatments include:

  • Steroids
  • Injections of various types
  • Physical therapy
  • Manipulation of the neck
  • Acupuncture
  • Cervical collar
  • Cervical traction

Doctors may suggest surgery, though, if more conservative treatments don’t help or if symptoms get worse. To be a candidate for surgery, you must be in good health.


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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Top 5 Most Common Causes of Summertime Injuries

Article featured on Complete Care

Summer is a time for sunshine, stress relief…and sometimes, summertime injuries. Although most people spend their summers slowing down, spending more time with loved ones, and enjoying leisurely days by the pool, it’s also the time of year when injuries are the most common. The best way to enjoy your summertime outdoor activities is to try your best to prevent injuries from happening and seek medical attention right away when necessary.

We want to do whatever we can to ensure that you and your family are safe all summer long. If tragedy does strike, we are here to take complete care of you. Here are the top 5 most common causes of summertime injuries.

1. Sports injuries

What is the most common summertime injury? Most summertime injuries occur while playing sports. While sports are a great way for the kids to exercise and spent more time outdoors, this does make them more susceptible to injuries such as:

  • Sprains and strains
  • Fractures
  • Concussions
  • Broken bones
  • Dislocations

Common sports injuries are usually caused by inadequate stretching or warmups before an activity, not wearing the proper protective gear, improper training, or overtraining.

2. Heat-related illness

There’s nothing quite like basking in the warmth of the summer sun. Unfortunately, your fun in the sun can be cut short if you come down with a heat-related illness. Prolonged sun exposure can lead to a vast number of heat-related illnesses including sunburn, sun sickness, heat stroke, and dehydration that can result in severe symptoms such as:

  • Hot or red skin
  • Fatigue
  • Muscle cramps
  • Migraines
  • Dizziness or confusion
  • Nausea and vomiting

If you or a loved one begin to show these symptoms, move inside to an air-conditioned room. If that’s not available, move to a shaded area and drink water. Failing to do so could lead to a heat stroke, which could be life-threatening. If you’re experiencing any heat-related illnesses, head to your nearest emergency room where you receive quality heat exhaustion and sunburn treatment.

If you’re planning a day of outdoor activities, be sure to wear sunscreen and protective clothing, drink plenty of water, and limit your time in direct sunlight.

3. Bicycle injuries

Biking is an incredibly popular outdoor activity during the summertime. Not only is biking an effective form of exercise, but it is also a great way to bond with friends and family. However, accidents do happen and bicycle injuries are very common for both adults and children. Bicycle injuries are usually caused by:

  • Falling off of the bike
  • Poorly constructed bike paths, sidewalks, and roads
  • Getting into an accident with a car
  • Swerving to avoid obstacles

If you’re unsure what to do after a bike fall, it’s important to assess your or your child’s current condition and locate any injuries. If you have a concussion, stay put and call someone for help. Once you have done proper first-aid, seek medical attention for the injuries.

4. Playground injuries

Although the playground is a fun place for children to play, playground injuries are all too common. Minor bumps and scrapes can turn into broken bones or sprains. Playground injuries can be caused by:

  • Misuse of playground equipment
  • Poorly maintained playground equipment
  • Falling from equipment (monkey bars, jungle gyms, slides, etc.)
  • Roughhousing with other children

As a parent, it’s important to remember that playtime can be unpredictable at times. As long as you have eyes on your child at all times, you can potentially prevent an injury from happening or catch it right as it happens.

5. Swimming pool injuries

The swimming pool can be your child’s favorite place to be during the summertime —which can be very worrisome for parents. Not only is there a high risk for injury, there is also a high risk of drowning. Swimming pool injuries like slips and falls and drownings can be caused by a few factors:

  • Slippery areas around the pool
  • Lack of safety equipment
  • Lack of adequate supervision
  • Lack of signage around the pool

The pool is meant to be a fun and safe place for children and adults to relax, have fun, and cool off from the summer heat. The best way to avoid swimming pool injuries or drownings is to learn CPR, provide your children with arm floats or other flotation devices, and never leave them unattended.

Take complete care of your summertime injuries

Outdoor activities, although fun, require caution to prevent summertime injuries from occurring. Whether you get a grill burn at a 4th of July barbecue or are experiencing smoke inhalation symptoms from a summer bonfire, knowing where to get quality care can make all of the difference.


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

Benefits of Seeing an Orthopedic Doctor

Article featured on Movement Orthopedics

Orthopedic doctors are physicians who specialize in the diagnosis, treatment, and rehabilitation of injuries and conditions affecting the musculoskeletal system. Often, people seek a doctor when the pain becomes unbearable. This is not a good idea, because getting a diagnosis and treatment early on can often save you from a lot of suffering and make your recovery period shorter.

Here are a few benefits of seeing an orthopedic doctor.

Reduce or Eliminate Pain

By far, the most common reason why people seek orthopedic care is to reduce or eliminate pain. Whether the pain is caused by an injury or condition, an orthopedic doctor can diagnose you and recommend an effective treatment plan. One of the most common reasons for chronic pain is osteoarthritis. An orthopedic doctor can provide options for pain management that focus on bringing down inflammation, which is detrimental to your joint health. Pain management therapies include bracing, injection therapy, viscosupplementation, and physical therapy.

Restore Normal Joint Function

Following an injury or due to a condition like arthritis, you may experience stiffness and limited range of motion when you try to move an affected joint. Being unable to use your body to the full extent possible can significantly affect your daily life. As such, orthopedic doctors diagnose such issues and recommend treatments to improve functionality.

Enhance Your Exercise and Sports Performance

Many orthopedic doctors are also trained in sports medicine, which means they have the unique training and skills required to not just diagnose and treat injuries for the average person, but also for physically active individuals. What makes these individuals so different? Physically active individuals and athletes are susceptible to different types of injuries and conditions, and their recovery often needs to be completed sooner and well enough to not affect their athletic performance.

Sports medicine specialists can help professional athletes, amateur athletes, and weekend warriors perform at the best level possible. If you want excellent results that enhance your athletic performance, seeing an orthopedic doctor specializing in sports medicine is the best way to go. They can create a personalized plan that boosts your performance while minimizing negative long-term effects of rigorous physical activity on the body.

Receive Surgical Treatment If And When Necessary

Orthopedic doctors trained in surgery provide comprehensive services, including surgery. This means, while every attempt will be made to treat you through conservative treatments first, if you don’t achieve the results you want, surgery options will be explored. Orthopedic surgeons are experts in fixing musculoskeletal issues through surgery, so you can rest assured you will recover and return to normal function as soon as possible. Orthopedic surgeons often perform a lot of advanced surgeries in an outpatient setting, allowing you to recover at home on the same day as the procedure.


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

Benefits of Stretching Before & After Your Workout

Article featured on ProTailored Physical Therapy

Regular exercise is an excellent way to improve and maintain good health. However, if you don’t stretch before and after your workout, you’re not getting the most out of your workout routine.

Stretching exercises are an important part of physical therapy for a variety of reasons.

In fact, stretching before and after a workout has several distinct advantages.

Stretching and better health

Stretching has numerous advantages for helping your body stay healthy. One of the most important is stress reduction.

Everyday life presents numerous challenges, and the resulting stress can be stored in your muscles. Tightness, spasms, and chronic discomforts such as headaches and neck pain result. Stress also causes your body to release “fight or flight” hormones like cortisol and adrenaline.

These imbalances can weaken your immune system, making you more susceptible to viruses and other diseases. Another dangerous side effect of chronic stress is hypertension.

Stretching on a regular basis allows your body to release pent-up stress. By relaxing and loosening your muscles, you can keep your blood pressure under control, avoid chronic muscle pain, and keep your immune system prepared for anything.

Stretching and PT

It’s critical that you stretch properly before and after your workout.

A physical therapist can design an exercise program tailored to your specific needs. Physical therapy can help you make the most of your activities, whether you’re playing tennis, training for a mini-marathon, or simply walking around the neighborhood.

physical therapist can advise you on which stretches are best for your current physical condition and the activities you’re involved in.

It’s also critical to ensure that you’re doing the right exercises in the right order. You should consult with a physical therapist to determine which stretches are best for you.

Physical therapy can assist you in getting the most out of your workouts and improving your overall health.

What are the various types of stretches?

There are several types of stretches that can be done before and after a workout.

It’s critical to understand which types are best for you and when to use them in a workout.

  • Ballistic. Ballistic stretching is characterized by bouncing movements that push muscles beyond their normal range of motion.
  • Dynamic. These are non-held active movements that cause muscles to stretch. These are frequently performed to prepare your muscles for movement.
  • Static. This entails holding a specific stretch for 10 to 20 seconds. This type of stretch should be done after a workout and should feel comfortable.

How will stretching after my workout help me?

After a workout, you may be tempted to immediately relax.

However, even a few minutes of stretching post exercise is essential. There are several specific advantages to stretching after your workout. These include:

  • Relaxation. Slowing down gradually benefits both the body and the mind. When you stretch after a workout, you allow yourself to gradually wind down.
  • Reduces pain and the likelihood of injury. Muscles that remain tight after a workout are more likely to be injured. According to PT in Motion, the right kind of stretching exercises can help to reduce pain throughout the body. Loosening your muscles will also lower your risk of injury.
  • Lactic acid elimination. When you exercise, you produce lactic acid. This substance can cause muscle aches and fatigue. Stretching can help reduce the amount of lactic acid in your system.

How will stretching before my workout help me?

Always begin your workout with a series of stretching exercises.

Stretching for 5 to 10 minutes should suffice for most activities. It is, however, critical to stretch all of the muscles you will be using.

When you stretch properly before your workout, you will gain several specific benefits, including:

  • Improved performance. Increased blood flow, flexibility, and range of motion will all improve overall performance.
  • Better flexibility and range of motion. Stretching correctly will loosen your muscles and tendons. This will improve your workout flexibility and range of motion.
  • Increased blood flow. When blood flow to your muscles is increased, this prepares them for strenuous activity.

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

How to Prevent Lower Back Pain During Pregnancy

Article featured on Atlanta Spine Institute

How to Prevent Lower Back Pain During Pregnancy

Pregnancy is an exciting time. However, it also comes with a great deal of uncomfortable physical changes including lower back pain. Believe it or not, approximately 80% of women experience back pain at some point during their pregnancies. Weight gain paired with changes in hormones and posture can all lead to lower back pain.

Lower back pain can take a serious toll on a woman’s day-to-day life and cause challenges during delivery. If you’re pregnant or plan to be in the near future, here are some tips to help prevent lower back pain during pregnancy.

Engage in Light Exercises

While you should avoid high-intensity workouts, it’s a good idea to participate in light exercise routines such as yoga, pilates, swimming, and stationary biking. Not only can they strengthen your back, they can also improve your flexibility. The stronger and more flexible you are, the more likely you are to maintain good posture and prevent lower back pain.

Be Careful While Lifting

Ideally, you’d never have to lift anything throughout your entire pregnancy. Since this may not be possible, practice caution any time you lift. Rather than bending forward from your waist, move as close as you can to the object and bend your knees. This way you can keep your back straight and avoid strain.

Take Control of Your Stress

Pregnancy can be stressful, especially if you’re juggling work, childcare, and other responsibilities. Stress can raise muscle tension in the back and lead to back pain so it’s important to keep it to a minimum. If you’re feeling stressed, go for a walk with a friend, meditate, or soak in a lukewarm bath.

Wear Proper Footwear

High heels during pregnancy can exacerbate lower back pain. So swap stilettos for comfortable shoes with good arch support. You may even want to wear compression stockings to keep blood from accumulating in your legs.

Sleep on Your Side

Sleeping on your stomach and pregnancy don’t mesh well. To keep your back pain in check, sleep on your side instead of your back. If you’re unable to get comfortable, try a body pillow to support your growing tummy.

Try Hot and Cold Therapy

Take an ice pack or hot towel and place it on your back to find relief from pain. If you do so, keep the heat or ice away from the abdomen.

If your back pain becomes unmanageable during any part of your pregnancy, visit a doctor as soon as possible.


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