Walking or Running: Which Is Better for Your Health?

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Article featured on Healthline

Walking and running both provide several health benefits. The best option for you depends on your health goals, mobility, and personal preference. Read on to learn more about both options. Walking and running are both excellent forms of cardiovascular exercise. Neither is necessarily “better” than the other. The choice that’s best for you depends on your fitness and health goals.

If you’re looking to burn more calories or lose weight fast, running is a better choice. But walking can also offer numerous benefits for your health, including helping you maintain a healthy weight.

Keep reading to learn more about the benefits, risks, and the types of walking and running that fit your health goals.

Benefits of Cardio

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Common Injuries in Youth Sports

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Article featured on DukeHealth

Physical activity is important for a healthy lifestyle, and organized sports can help develop life skills such as communication, teamwork, and responsibility. The downside is that injuries can and do occur. Children and teens suffer about three million injuries due to sports or recreational activities every year, according to the CDC, and one in every five pediatric visits to the ER is for a sports or recreational injury. The good news is that about half of them are preventable.

Strategies for Preventing Injuries

No matter which sport your child plays, they can guard against injury by following these recommendations.

  • Avoid sport specialization at a young age. This can lead to overuse injuries.
  • Take time off between seasons and take rest days during the week.
  • Engage in proper warm-ups and cool-downs.
  • Eat a healthy, well-balanced diet.
  • Wear appropriate protective equipment.
  • Always be honest about injuries and allow for a full recovery before returning to your sport.

Sports-Specific Injuries

Baseball and Softball

Growth plate irritation and tendinitis

  • Follow pitch count rules.
  • Take days off during the week.
  • Learn proper throwing technique.

Basketball

Ankle sprains: Wear appropriate, well-fitting shoes.

Football

Concussions

  • Learn and follow proper tackling techniques.
  • Follow the rules of the game.

Lacrosse

Head and face injuries: Wear proper protective equipment including a helmet, mouth guard, and goggles.

Soccer

ACL tears: Consider an ACL prevention program to correct muscle imbalances and improve jumping and cutting skills.

Track and Field

Shin splints and stress fractures

  • Engage in a proper warm-up and cool-down.
  • Get conditioned before the first practice to avoid going from 0 to 100.
  • Eat a healthy, well-balanced diet to account for calories burned.

Volleyball

Shoulder injuries

  • Engage in a proper warm-up.
  • Strengthen your rotator cuff.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Common Neck Injuries

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Article featured on TriHealth

We usually don’t give much thought to our neck until it becomes tight, sore or difficult to turn. When this happens, we realize all the muscles, tendons and bones in the neck (cervical spine) allow us to move freely.

Common Neck Injuries

When your neck is sore – whether it’s from a poor night’s sleep or sudden injury – it can make simple tasks a challenge. Turning your head when driving, lifting objects or just playing a favorite sport can become painful and uncomfortable. Discover the most common neck injuries and how you can find relief.

Types and Causes of Common Neck Injuries

The most common neck injuries include:

  • Neck sprain or strain – A sprain can happen when ligaments in the neck are torn. A strain refers to a torn muscle or tendon. This can occur as a result of a sudden injury during physical activity or even a minor car accident.
  • Stiff muscles and tendons – Often called a crick in the neck, stiffness can be caused moving awkwardly or keeping the neck in the same position for a long period of time (like sleeping overnight).
  • Herniated disc – A herniated disc occurs when a spinal disc becomes torn and the soft jellylike interior leaks or bulges out of the disc. Most commonly a result of wear and tear, herniated discs can also be caused by a sudden injury, including a fall.
  • Pinched nerve – Bone, tissue or tendons can push against surrounding nerves, which causes pain. This can happen as a result of a muscle sprain or strain.
  • Fractured cervical spine – Though rare, a fractured cervical spine (or broken neck) is a serious condition that requires immediate medical attention.

Common neck injury symptoms

Your symptoms will depend on the type and severity of your injury, but most common symptoms include:

  • Difficulty turning the neck
  • Headaches
  • Muscle spasms in neck and shoulders
  • Neck pain
  • Stiffness in the neck
  • Weakness in the legs, arms, hands or fingers

Common neck injury treatment

Your treatment will depend on the cause of your neck injury. Treatment may include:

  • Physical therapy – A certified physical therapist will teach you exercises to reduce pain, improve flexibility and strengthen muscles in the neck.
  • Medicine – Over-the-counter and prescription medicine can help relieve pain, reduce inflammation and help you find comfort.
  • Injections – Corticosteroid injections, medial branch blocks and other injections can help reduce inflammation and help relieve pain caused by several different injuries to the neck.
  • Acupuncture – Thin needles are inserted into specific spots along the spine to trigger the release of certain chemicals into the body, helping reduce pain. Acupuncture, used with traditional treatment, like pain management or physical therapy can help.
  • Massage – Medical massage therapy can help reduce inflammation, ease pain and provide relief from certain back conditions. Your doctor may recommend massage therapy along with other treatments.
  • Anti-inflammatory Diet – A diet that helps boost your body’s natural ability to fight inflammation may help reduce symptoms when combined with other treatment plans.

Our team will work closely with you to manage your pain before recommending surgery. If you continue to experience pain and loss of motion, cervical spine surgery may be recommended. These include:

  • Mazor X – A robotic-guided spine surgery, Mazor X uses 3D imaging to allow your surgeon to customize the surgery to your specific anatomy and needs. This leads to better outcomes and faster recovery.
  • Cervical discectomy and fusion – A damaged cervical disc can be removed and replaced with an artificial disc. You may also need a fusion surgery, which helps fuse two or more discs with hardware to stabilize and support the cervical spine (neck).
  • Laminectomy – A laminectomy removes part or all of the back of vertebrae and thickened tissue around the vertebrae to allow more room for the spinal cord. This helps relieve pressure on the affected nerve.

Common neck injury risk factors

Several common risk factors contribute to a neck injury. These include:

  • Genetics – A family history of neck pain or neck arthritis
  • Tobacco use – If you are a smoker
  • Repetitive neck movement – If you have a job that requires repetitive neck movement or overhead work
  • Trauma or injury to the neck – Either through an accident, sports or even sleeping wrong

Common neck injury prevention

It may be impossible to completely prevent an injury to the neck, but you can take steps to reduce your risk and protect your spine health:

  • Maintain a healthy weight
  • Exercise regularly
  • Strengthen back and core muscles
  • Eat healthy
  • Look for ergonomic pillows, chairs and other materials to help properly position your spine
  • Use good posture when standing and sitting
  • Use caution when lifting, twisting and turning

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

Why Sports Medicine Is Important for Athletes

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Article featured on Orthopedic Associates

When you are maintaining an active lifestyle, it’s essential to be proactive about taking care of your body. Not only is it necessary to manage aches and pains that occur, but you can also be diligent about preventing injuries.

A sports medicine doctor can be a great resource if you are an active athlete looking to speed up your recovery or improve your game. Adding specialized sports medicine services can be the edge you need to stay in the game and optimize your performance.

In fact, sports medicine for athletes is more than performance training and injury prevention. You can expect many more benefits while working with a sports medicine expert.

Sports Medicine Specialization

Visiting a doctor who specializes in sports medicine means that you are working with an expert. Not only do these doctors have orthopedic training, but they work with active athletes all day long.

These specialists are trained to treat and diagnose athletic injuries. Since they are focusing on these types of injuries specifically, you can be confident knowing that they have years of experience with other patients who have similar conditions.

Injury Prevention

Don’t wait until after an injury occurs before you see a sports medicine doctor. If you are proactive about this care, then you can actually prevent injuries before they happen.

Sports medicine providers understand what athletes are going through in the game and during training sessions. In addition to treating acute injuries, such as a torn ligament or broken bone, these doctors also understand how to handle chronic, repetitive-motion conditions.

When you are actively working with a sports medicine doctor, then you will receive advice on preventing injuries in the future. Additionally, your doctor will offer recommendations to help you avoid re-injury when you get back in the game.

Rehabilitation Support

Even if you are careful in the game, there is always the risk of injury. As an athlete, a seemingly minor injury can take you out of commission, making you miss the season and stop your training.

Most of the time, sports injuries will require a recovery and rehabilitation period. It’s essential that you follow the doctor’s orders because the suggested treatments will be vital to your recovery.

An experienced sports medicine doctor will know the best methods for speeding up your recovery, minimizing symptoms, and improving the long-term prognosis after an injury.

Cutting Edge Treatments

General healthcare providers spend time helping patients with a wide variety of health issues. However, since the doctors are spread thin, they don’t often have a specialty or focus, which means they might not have the latest information about specific conditions or treatments.

On the other hand, sports medicine doctors focus on sports injuries and treatments daily. So, they are up-to-date on the latest treatments and cutting-edge technology. Having access to this relevant information can be vital to speeding up your recovery and improving your overall outcome.

Mobility and Strength

In addition to strength, athletes also need mobility and flexibility to move with speed and agility. A sports medicine doctor works with athletes to improve their individual performance.

You will notice a difference when you are participating in sports activities. Additionally, it’s nice to feel the strength and mobility in all other areas of your life as well.

Personalized Care

One of the most notable benefits of working with a sports medicine provider is that you get a personalized care plan. It’s all about you!

Our team at Orthopedic Associates takes the time to understand the needs of each patient. Then, we design a care plan that is tailored to your condition, fitness, and goals. We look at physical strengths and weaknesses and find ways to support your performance through specialized training, certain equipment, and more.

Getting Back in the Game

Of course, you are anxious to return to the field as soon as possible. But recovery takes time.

Your sports medicine doctor will offer recommendations about when you can start playing again. This personalized timeline helps you avoid re-injury and also prevents compounding problems in the future.

It’s important to follow your doctor’s timing recommendations so you can prevent any issues that could take a toll on your performance and future participation.

Patient Education

One of the benefits of working with a sports medicine doctor is that these healthcare providers partner with their patients. Instead of simply prescribing medication and sending you home, a sports medicine expert works to educate each patient about things they can do before, during, and after sports.

A sports medicine doctor can be your primary care resource, especially if you are a semi-professional or pro athlete. Your provider can help with everything from nutritional counseling to preventive health screenings, diagnosis, and more.

Athletic Team

Not only do your coaches and trainers help with developing the necessary skills, but other professionals can also be critical in support of each athlete. Building a team you can trust means you always have someone to turn to when you have questions or need assistance.

A sports medicine doctor understands the unique dynamics faced by athletes. Our doctors work with other people on your athletic team, including trainers, physical therapists, surgeons, and more.

How to Know When You Need a Sports Medicine Doctor

There are a few circumstances in which an athlete will contact a sports medicine doctor:

  • Injury: Something happened, and you sustained an injury. Whether you are in pain or your performance is being affected, it’s essential to visit a sports medicine doctor as soon as possible.
  • Chronic Pain: Some athletes will live with chronic pain due to the wear and tear on the joints and throughout the body. A sports medicine professional can be a great resource if you are looking for ways to reduce the pain and feel better each day.
  • Performance Improvements: You don’t need to be injured to visit a sports medicine doctor. Many athletes are proactive about this type of care so they can improve their performance, strength, and agility.

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 Does Lumbar Facet Arthritis Pain Feel Like?

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Lumbar facet arthritis (lumbar spondylosis) refers to degenerative issues that impact the small facet joints of the lumbar spine. These joints are located on either side of the vertebrae and help with movement and stability. When the joints become inflamed or damaged, it leads to constant pain in the lower back.

The symptoms of lumbar facet arthritis vary, but you may experience intense back pain that worsens with certain movements or positions. The pain may also radiate to other areas of the body. Call Ospina Medical to learn more about this form of arthritis and what advanced treatment options are available. In New York City, NY, Dr. Matthew Kohler may recommend regenerative medicine like PRP and platelet lysate for low back pain.

What causes lumbar facet arthritis?

As we age, our bodies naturally start to experience wear and tear. The same is true for the facet joints in the lumbar spine. Over time, the cartilage that protects these joints can break down, leading to bone-on-bone contact and inflammation.

In addition, certain lifestyle factors increase your risk of developing lumbar facet arthritis. These include obesity, a sedentary lifestyle, poor posture, and repetitive movements or activities that put a strain on the lower back.

The symptoms of lumbar facet arthritis

The most common symptom of lumbar facet arthritis is persistent low back pain. The pain is usually described as deep, achy, and dull, but if the disease is severe enough, it can also cause sharp and shooting pains that travel from the back down the leg.

The pain from lumbar facet arthritis can be worse in the morning or after long periods of sitting or standing. It may be aggravated by certain movements, such as bending backward. Some people also experience stiffness and limited range of motion.

If you have back pain that does not improve with rest or over-the-counter medications, seek medical attention at Ospina Medical in New York City, NY. Dr. Kohler can provide a proper diagnosis before making recommendations moving forward.

How we diagnose lumbar facet arthritis

Diagnosing lumbar facet arthritis involves a combination of physical exams and a medical history review. During the exam, Dr. Kohler will ask about your symptoms and perform a series of tests to assess your range of motion and level of pain. Once we confirm the diagnosis, we can then create an individualized treatment plan.

What are my options for lumbar facet arthritis?

At Ospina Medical, our team may recommend PRP and platelet lysate for low back pain. Platelet-rich plasma involves using your own platelets to encourage natural tissue healing and reduce inflammation. Platelet lysate is another form of regenerative medicine that uses growth factors from platelets to improve joint function.

When combined with physical therapy and lifestyle modifications, these treatments can alleviate pain, improve mobility, and prevent further damage to the lumbar facet joints. Dr. Kohler may also recommend anti-inflammatory medications or steroid injections for temporary relief.

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

Inventive Kyphosis Treatment Through Personalized Plan

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Article featured on Rothman Orthopedics

Kyphosis, commonly referred to as a forward curvature of the spine, is a condition that can cause significant discomfort and affect the quality of life. It can result from various factors, including poor posture, spinal abnormalities, or conditions such as osteoporosis. Fortunately, advancements in medical science and personalized treatment plans are revolutionizing the way we address this condition. In this blog post, we will delve into the journey of kyphosis correction and the pioneering personalized treatment plans that are transforming patient outcomes.

Understanding Kyphosis: More Than Just a Hunch

Kyphosis presents as an exaggerated forward rounding of the upper back, often leading to a noticeable hunch. While mild kyphosis may not cause major issues, severe cases can result in pain, breathing difficulties, and limited physical function. This condition can affect individuals of all ages, though it is particularly prevalent among older adults and adolescents experiencing growth spurts.

The Importance of Early Diagnosis

Early diagnosis is crucial in managing kyphosis effectively. Comprehensive evaluations involving physical examinations, patient history, and imaging studies (like X-rays or MRIs) help in determining the severity and underlying causes of the curvature. Recognizing the condition early allows for timely intervention, which can prevent further progression and complications.

Personalized Treatment Plans: A Game Changer

No two patients are the same, and neither are their kyphosis conditions. Personalized treatment plans consider the individual’s specific condition, overall health, and lifestyle. This tailored approach ensures that each patient receives the most effective and appropriate care. Here’s how personalized treatment plans are transforming kyphosis correction:

  • Holistic Assessment: A thorough assessment of the patient’s medical history, lifestyle, and specific kyphosis characteristics forms the foundation of a personalized treatment plan. This holistic approach allows for a comprehensive understanding of the patient’s needs. Factors such as the severity of the curvature, the patient’s age, activity level, and overall health are all considered to create a plan that is uniquely suited to the individual.
  • Non-Surgical Interventions: For many patients, non-surgical options are the first line of defense. These may include physical therapy to strengthen the back muscles, improve posture, and increase flexibility. Bracing can also be effective, especially in younger patients whose bones are still growing. Customized exercise programs and ergonomic adjustments can also play a significant role in managing symptoms and improving quality of life.
  • Minimally Invasive Procedures: Advances in medical technology have led to the development of minimally invasive procedures that can correct kyphosis with reduced recovery times and fewer complications. Techniques such as vertebroplasty or kyphoplasty involve stabilizing the spine with small incisions, offering a quicker return to normal activities. These procedures are particularly beneficial for older adults or those with osteoporosis, where traditional surgery may carry higher risks.
  • Surgical Solutions: In severe cases where non-surgical methods are insufficient, surgery may be required. Modern surgical techniques are highly precise, aiming to correct the curvature while minimizing risks. Personalized surgical plans ensure that each patient’s unique anatomy and needs are considered, leading to better outcomes. Advanced surgical techniques, including spinal fusion and osteotomy, are tailored to correct the specific type and location of the curvature.
  • Post-Treatment Rehabilitation: Recovery doesn’t end with treatment. Personalized rehabilitation programs, including physical therapy and lifestyle modifications, are essential for maintaining the correction and preventing recurrence. Continuous monitoring and follow-ups ensure that the patient’s progress is on track. Rehabilitation may also involve pain management strategies and patient education to promote long-term spinal 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

Introduction to Muscle Activation Exercises

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Article featured on The Centers for Advanced Orthopedics

Muscle activation exercises are short, isolation exercises that target specific muscles to “wake them up” and prepare them for physical activities. Just like stretching, activation exercises increase blood flow to the muscles and optimize workout results.

Five Activation Exercises Explained

Superman Holds to Activate Your Back– Lie on your stomach and lift your arms, legs, and head off the floor. Hold for 5 seconds and repeat for 3 sets.

Push-Ups to Activate Your Chest– Begin on all fours and engage your core. Lower yourself down until your elbows are at a 90-degree angle, then push back up. Do 5-10 push-ups and repeat for 3 sets.

Band Pull Aparts to Activate Your Shoulders– Stand tall with good posture, hold the resistance band, and begin to pull the band apart. Repeat the exercise 10 times for 3 sets.

Monster Walks to Activate Your Glutes– With a resistance band around your ankles, take wide steps laterally and engage your glutes and core. Repeat for a total of 2 sets in each direction.

Walking Lunges to Activate Your Quads– Take a big step forward with your right foot, ensuring your core is engaged as you lower your back knee toward the floor. Rise to a standing position and repeat with the other leg.

How to Perform Activation Exercises

Perform each exercise at a slow tempo, focusing on the moving body part and engaging the targeted muscle group. To advance the exercise, contract the muscles at the peak of the exercise. For some exercises, a resistance band can be used to increase difficulty and muscle activation.

Activation exercises take only a few minutes and can easily fit into your warm-up routine. They are valuable in preparing the muscles for physical activities and optimizing workout results.

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 Tech Neck? Simple Strategies to Prevent It

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Article featured on Raleigh Orthopedic

In our increasingly digital world, spending hours on smartphones, tablets, and computers has become the norm. While this technology connects us and makes our lives more convenient, it also brings about new health concerns—one of the most common being “Tech Neck.”

Understanding Tech Neck

Tech Neck, also known as Text Neck, is the strain and discomfort caused by looking down at your electronic devices for extended periods. The human head weighs about 10-12 pounds, but as you tilt it forward, the pressure on your neck increases significantly. At a 45-degree angle, the head exerts nearly 50 pounds of force on the neck muscles, leading to pain, stiffness, and sometimes even more severe issues like herniated discs or pinched nerves.

Symptoms of Tech Neck

Tech Neck can manifest in several ways:

  • Neck and Shoulder Pain: This is the most common symptom, often described as a dull ache or sharp pain.
  • Headaches: Strain on the neck muscles can lead to tension headaches.
  • Reduced Mobility: Stiffness in the neck and shoulders can make it difficult to turn your head or raise your arms.
  • Postural Changes: Over time, constantly looking down can lead to a hunched posture, which can exacerbate back pain and other musculoskeletal issues.

Simple Strategies to Prevent Tech Neck

The good news is that Tech Neck is largely preventable with a few mindful habits and ergonomic adjustments. Here are some strategies to help you maintain a healthy posture:

  1. Adjust Your Screen Height: Ensure that your computer screen is at eye level so you’re not looking down for extended periods. For smartphones and tablets, try to hold them at eye level or use a stand.
  2. Take Frequent Breaks: Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break to look at something 20 feet away. This simple habit can reduce eye strain and help you maintain a neutral posture.
  3. Practice Good Posture: Sit with your back straight, shoulders relaxed, and feet flat on the floor. Your ears should be aligned with your shoulders to avoid tilting your head forward.
  4. Strengthen Your Neck and Back Muscles: Incorporate exercises that strengthen your neck, shoulders, and back into your routine. Simple stretches like neck rotations, shoulder shrugs, and chest openers can make a big difference.
  5. Stay Mindful of Your Posture: Make a conscious effort to check your posture throughout the day. Consider setting reminders on your phone or computer to help you stay aware.
  6. Use Supportive Accessories: Ergonomic chairs, standing desks, and lumbar cushions can all help you maintain proper alignment while working.

When to Seek Professional Help

If you’re experiencing persistent neck pain, headaches, or reduced mobility, it’s important to consult a healthcare professional.

By taking proactive steps today, you can protect your neck from the strain of modern technology. Remember, your posture matters—not just for your appearance, but for your overall health and 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

When Does a Fracture Require Surgery?

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Article featured on BCOS

A bone fracture is a broken bone. Bone fractures are one of the most common injuries orthopaedic doctors see. About 6.8 million people fracture a bone every year, with the most common being hip, ankle and leg bone fractures.

Bones are strong so it takes a big impact to break or fracture one. Bone fractures are most commonly caused by a car accident, a fall, or a sports-related injury. Osteoporosis, a condition where bones become brittle and weak, is related to numerous fractures as well.

While many bone fractures can heal with a cast, others require surgery to treat. The experienced orthopaedic surgeons at Burlington County Orthopaedic Specialists share important information on different types of fractures and when a fracture might require surgery to heal properly.

TYPE OF FRACTURE

Some bone fractures are minor with just a hairline fissure on the bone, while others result in a bone being broken into two or more pieces. The type of fracture will dictate your treatment options.

A hairline or stress fracture is a minor fracture, although one that may be difficult to detect in an x-ray, where there’s a small chink or simple line in the bone. A complete fracture is when the break goes through the bone, breaking it into two pieces. With an open fracture, the bone has broken through the skin, and a comminuted fracture means the fracture has shattered.

BONE FRACTURE SYMPTOMS

If the bone is sticking through your skin, it’s simple to figure out that you’ve broken it. In other cases, it’s no so evident that your injury caused a fracture.

Bone fracture symptoms include:

  • Severe pain
  • Swelling
  • Bruising
  • Difficulty using or bearing weight on the limb

In some cases, the limb looks deformed or is sitting at a strange angle.

FRACTURES THAT REQUIRE SURGERY

The goal of fracture treatment is to allow the bone to heal and fuse back together. Often, this can be accomplished by immobilizing the bone for several months with the help of a cast and splint. The more severe the fracture is, the more likely it is that surgery will be recommended.

For example, an open or comminuted fracture will require surgery to ensure that the bone full grows back together and safely supports your weight. Surgical repair entrails using metal rods, screws, or plates to set the bone in place or align it while it heals.

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

Scoliosis: Causes and Treatments

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Article featured on Johns Hopkins Medicine

What is scoliosis?

The spine is made up of a stack of rectangular-shaped building blocks called vertebrae. When viewed from behind, the spine normally appears straight. However, a spine affected by scoliosis is curved — often appearing like an S or C — with a rotation of the vertebrae. This curvature gives the appearance that the person is leaning to one side.

Scoliosis is determined when the curvature of the spine measures 10 degrees or greater on an X-ray. Spinal curvature from scoliosis may occur on the right or left side of the spine, or on both sides in different sections. Both the thoracic (mid) and lumbar (lower) spine may be affected by scoliosis. Scoliosis is a type of spinal deformity.

In more than 80 percent of cases, the cause of scoliosis is unknown — a condition called idiopathic scoliosis. In other cases, scoliosis may develop as a result of degeneration of the spinal discs, as seen with arthritis, osteoporosis or as a hereditary condition that tends to run in families.

What are the different types of scoliosis?

Congenital Scoliosis

In congenital scoliosis, spinal curvature develops because of misshapen vertebrae. The diagnosis of congenital scoliosis may be made in early infancy if outward signs are present, but many cases are diagnosed later in childhood.

As a child grows, scoliosis may worsen, and asymmetries in the body may develop. Typically, congenital scoliosis is treated with a “watch and wait” approach. Surgery is considered only if a curve is clearly getting worse and the child is facing ongoing deformity and risk of future pain.

Idiopathic Scoliosis

Doctors, nurses and scientists have been studying the natural history and genetics of scoliosis for decades, but to this day, the cause of idiopathic scoliosis is still unknown. But we do know that the most common time for idiopathic scoliosis to develop is at the onset of adolescence, or around the age of 10. We also know that growth can make it worse, and we should be most concerned about scoliosis in a child that has significant growth remaining.

When diagnosed in children 2 or younger, this type of scoliosis is called infantile idiopathic scoliosis.

Neuromuscular Scoliosis

A child with an underlying neuromuscular condition is at higher risk for developing scoliosis. A straight spine requires normal muscle balance and strength in the torso. In conditions such as cerebral palsy, spina bifida and muscular dystrophy, the muscles are often weak and unbalanced, leading to the development of a spinal curvature.

A child with neuromuscular scoliosis is given the option of wearing a scoliosis brace that may slow or prevent the worsening of the condition. Surgical intervention is offered when the curve has reached the tipping point of 50 degrees. Over time, these curves will continue to worsen, leading to progressive imbalance of the torso. Beyond 80 degrees, breathing challenges develop as space for the lungs decreases.

What are the symptoms of scoliosis?

The following are the most common symptoms of scoliosis. However, each individual may experience symptoms differently. Symptoms may include:

  • Difference in shoulder height
  • The head isn’t centered with the rest of the body
  • Difference in hip height or position
  • Difference in shoulder blade height or position
  • When standing straight, difference in the way the arms hang beside the body
  • When bending forward, the sides of the back appear different in height
  • Prominence or asymmetry in the ribs seen from the front or back

The symptoms of scoliosis may resemble other spinal conditions or deformities, or may be a result of an injury or infection. Always consult your doctor for a diagnosis.

Symptoms that are not commonly associated with idiopathic scoliosis are back pain, leg pain, and changes in bowel and bladder habits. If a person is experiencing these types of symptoms, he or she requires immediate further medical evaluation by a doctor to determine the cause of the symptoms.

How is scoliosis diagnosed?

Early detection of scoliosis is most important for successful treatment. In addition to a complete medical history and physical examination, an X-ray is the primary diagnostic tool for scoliosis. In establishing a diagnosis of scoliosis, the doctor measures the degree of spinal curvature on the X-ray.

The following additional diagnostic procedures may be performed for nonidiopathic curvatures, atypical curve patterns or congenital scoliosis:

  • MRI. This diagnostic procedure uses a combination of large magnets and a computer to produce detailed images of organs and structures within the body.
  • CT scan. This diagnostic imaging procedure uses a combination of X-rays and computer technology to produce horizontal, or axial, images (often called slices) of the body. A CT scan shows detailed images of any part of the body, including the bones, muscles, fat and organs. CT scans are more detailed than general X-rays.

How is scoliosis treated?

The goal of treatment is to stop the progression of the curve and prevent deformity. Observation and repeated examinations — also referred to as the “watch and wait” approach — may be necessary to determine if the spine is continuing to curve. These are used when a person has a curve that is less than 20 degrees and who is still growing.

For actively growing children with scoliosis curves between 20 and 50 degrees, bracing is recommended. An external torso brace, or TLSO, is worn for a prescribed number of hours. The brace applies corrective pressure to the growing spine, preventing further worsening of the scoliosis. Surgery is a recommended treatment option for a child with severe scoliosis or a curve that has worsened to more than 50 degrees.

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