WONDERING WHY YOU HAVE PAIN WHEN YOU RUN?
Running can be one of the most effective ways to directly benefit from exercise. Along with the potential to burn calories and lose weight, running can also benefit the body by improving cardiovascular and cognitive health. Many studies show consistent running can help an individual live a longer life. With a list of positive health benefits, it’s no wonder why running is a popular exercise that is part of a variety of training programs for a wide range of sports.
Those who integrate running into their daily or weekly exercise regimens may expose themselves to negative health impacts. Like all other forms of exercise, running can irritate or harm the body. Intense running, prolonged running or even improper running can cause the muscles and joints mild to severe damage. If you are feeling aches and pains throughout your body after training, and wondering, “Why do you have pain when you run?” it’s essential to determine the cause of the discomfort. Though some symptoms are common, others can be the result of a running injury.
Are Body Aches and Pains From Training Normal?
Although exercising does provide the body with many health benefits, part of this process does involve some pain or discomfort. Muscle soreness can be a positive sign that your muscles are beginning to grow and develop. However, soreness can also be a sign that your muscles or joints are negatively receiving stress that could lead to aches, pains and potentially even an injury. There are a variety of causes of running injuries:
- Poor form — If you are experiencing discomfort in your shoulders, back, arms or neck while running, your more significant could be the issue. Slight issues with your neck positioning, keeping your arms rigid or poor chest and shoulder posture could cause aches.
- Inadequate stretching — If you’re not properly stretching throughout any portion of your training program, you may begin to experience muscle soreness during or after your run.
- Incorrect footwear — Not only does your form influence your ability to run correctly, but your choice of footwear also impacts your performance. Shoes that are worn-out or old may no longer provide you with the support your muscles and joints need. Even new shoes can cause you discomfort if they do not fit correctly.
How Common Are Running Injuries?
Slight aches and pains are typical for those who integrate running into their training programs. Many of these symptoms are signs the body is improving in a healthy way. Unfortunately, even mild aches and pains could be symptoms of a much more serious health issue. Muscle and joint injuries are quite common among runners, and these ailments can range from temporary discomfort that requires rest to chronic pain that requires medical intervention.
Broadly, there are four separate categories of runners, based on the prevalence of their exercise. Marathon runners are the most intense of the group, and more than half these individuals suffer an injury each year. Only 32 percent of long-distance runners face running injuries annually, while 27 percent of novice runners incur injuries. However, novice runners are twice as likely to sustain an injury than those who run recreationally.
Regardless of whether an individual is focused on running or uses this exercise as part of their training regimen, all athletes can sustain an injury from running. Those who are beginning to run or are increasing their speed or distance may overextend themselves and cause physical pain. Even experienced runners and longtime athletes can suffer an injury due to overrunning.
Signs You’re Overrunning
Although exercise is healthy, too much exercise can be damaging to the body. Overtraining by overrunning could lead to minor aches and pains or major injuries to your muscles and joints. However, there are also other ways your body may alert you that your exercise routine is harmful. Signs that you may be overrunning include:
- Changes in mood — Too much exercise can cause the body to limit the production of certain hormones that help regulate your mood. Without these hormones, you may find yourself more irritable or stressed than normal.
- Frequent sicknesses — Improperly increasing the intensity or duration of your workout could negatively impact your immune system, opening your body up to the added potential of contracting viruses.
- Constant fatigue — Hormone changes that increase your stress level can also prevent you from getting the proper amount and quality of sleep you need, leaving you feeling regularly fatigued throughout the day.
- Trouble sleeping — Another way an excess of exercise impacts your body is by disrupting your body’s circadian rhythms, causing you to have trouble falling and staying asleep.
- Heaviness in the legs — Lack of sleep also prevents your muscles from healing correctly after each exercise routine. If you don’t give your muscles time to recuperate, you may feel soreness when you attempt to exercise again.
Common Aches and Pains From Running
There are many areas of the body where you may feel mild or moderate discomfort while running. Many of these symptoms will present themselves below the waist as pain in your legs, feet, thighs, shins, knees or ankles after running. Aches and pains may be apparent before, during or after exercise. Some discomfort may immediately dissipate when activity ceases, while other irritations may linger for days or weeks.
RUNNER’S KNEE
Patellofemoral pain syndrome, more commonly called runner’s knee, is a common condition among those who engage in high amounts of cardio activity. Over-exercising or abnormal tracking of the kneecap could cause symptoms which include dull pains at the front of the knee and popping or cracking sounds when the knee is in motion. These symptoms can be apparent during exercise or regular daily activity.
SHIN SPLINTS
There is a close association between running and this common exercise problem, and runners especially are at a higher risk of feeling this discomfort. Shin splints can develop when novice runners overextend themselves as they begin exercising, or when consistent runners change the intensity or duration of their workouts. When the muscles, tendons and bone tissue around the tibia bone become stressed from overwork, they cause the runner to feel pain around the area where the muscles connect to the shin bone.
Sudden changes in the intensity of duration of physical activity can cause shin splints. Individuals who are naturally flat-footed or who are using inadequate footwear may develop this discomfort. Symptoms include sharp or dull throbbing during or after exercise and when touching the area. Shin splint symptoms may also be signs of chronic exertional compartment syndrome, which occurs when the pressure in the shin muscles builds.
PLANTAR FASCIITIS
As the most common cause of pain on the bottom of the heel, plantar fasciitis results from the tissues on the arch of the foot becoming irritated and inflamed from damage or tearing. Though this can occur in any individual, certain risk factors like high-impact or increased activity can increase the likelihood of symptoms. Pain or discomfort usually occurs after exercise or after long periods of inactivity.
MUSCLE STRAIN
A muscle strain, or a pulled muscle, is a familiar muscular condition athletes and nonathletes can face. A strain occurs when muscles or tendons get stretched or torn. Most mild strains may include symptoms like pain, muscle spasms, swelling around the area or the inability to move the affected muscle. Muscle strains can occur in all parts of the body.
Though the issues above are common training injuries and causes of pain when running, their symptoms may also be signs of a more serious underlying problem. If you experience pain or discomfort in your lower extremities before, during or after your run, we suggest you consult a physician.
Types of Running Injuries and Their Symptoms
Runners can alleviate many of their aches and pains with minimal resources, and they heal in a relatively brief time. Some of these conditions won’t require the individual to alter their exercise routine heavily. However, larger issues like injuries may need more detailed treatment plans that could include surgical procedures.
ILIOTIBIAL BAND SYNDROME
IT band syndrome is a common cause of knee pain in those who exercise, and can be challenging to treat. Pain results when friction causes the band to become inflamed and begin to rub against the bone. Discomfort is typically between the hip and the top of the knee. However, because the pain can be challenging to pinpoint, a medical professional may mistakenly diagnose IT band syndrome as another injury like a lateral meniscal tear or stress fracture.
ACHILLES TENDONITIS
Achilles tendonitis is a common condition in which the Achilles tendon becomes irritated and inflamed from repeated stress. Depending on which part of the tendon it affects, this condition could manifest in one of two ways. Noninsertional Achilles tendonitis causes the middle portion of the tendon to tear, swell and thicken. Insertional Achilles tendonitis affects the lower part of the tendon and may cause bone spurs. Both forms of Achilles tendonitis may also cause the tendon fibers to calcify.
STRESS FRACTURES
Stress fractures are some of the most common injuries athletes face due to overuse. Increased frequency or intensity while running or doing other forms of cardio can cause these fractures, as can other stressors like hard surfaces, improper equipment and added stress on the bones. More than half of stress fractures occur in the bones of the lower leg, placing runners at an increased risk. Pain is present during activity and recedes with rest. Untreated stress fractures could become breaks if runners place more stress on the area.
How to Tell the Difference Between a Running Injury and Normal Discomfort From Running and Rigorous Training
It can be difficult to determine whether the discomfort you’re feeling during or after your workout is a typical case of muscle soreness, or if you’ve sustained an injury. Though each case is unique, some features can help you begin to distinguish injury pain from soreness and discomfort.
Features of Aches and Discomfort
- The sensation is tender and burning during exercise, but dull at rest.
- The onset of the pain occurs during exercise or within the first one to three days of exercise.
- The feeling lasts for two to three days before getting better.
- The pain is only in the muscles.
Features of Pain
- The sensation is sharp and acute at rest and during exercise.
- The onset of the pain occurs during exercise or within the first day of exercise.
- The feeling does not lessen or go away on its own.
- The pain is in the muscles, as well as deeper in the joints.
Each person has a different tolerance for pain, and because many of these injuries could be masking themselves as mild soreness, it’s crucial to assess your symptoms before exercising again. If you believe your aches could potentially be a running injury, ask yourself the following questions:
- Has your performance suffered because of the pain? Everyone has an off day, and it’s natural that your body may perform amazingly one day and averagely the next. However, if you see your performance consistently suffering as a result of this pain, it may be an injury. For instance, if your typical routine involves a five-mile run, but pain in your knee or lower leg prevents you from achieving that milestone, you should consult a physician.
- Do you alter your stride to compensate for the pain? If you’ve had to change your gait to lessen the pain or its impact on you, you may have an injury. Not only is the untreated injury impacting your form, continuing to run improperly could cause new injuries to occur.
- Does the pain remain consistent or increase while running? It’s natural to feel a little tight or sore as you start your run, especially if you frequently train rigorously. If these aches don’t subside or become painful as you continue running, this may be a sign that there’s an underlying injury. Consider contacting a doctor if you have tightness or leg pain after running.
- Are your legs sore or swollen? Soreness and swelling are common after intense workouts, but when sharp pain accompanies swelling, it could be a symptom of much more. Always be aware of any inflammation that does not recede quickly.
- Does the pain stick with you when you’re walking normally? Although it’s natural to feel a little sore right after your workout, your body should recover quickly enough to allow you to return to your daily activities. If you’re having trouble walking around naturally or cannot complete daily activities because of the pain you feel, you could have a severe injury.
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.
The Importance of Stretching
in Nutrition & General Health, Wellness TipsIt’s not enough to build muscle and achieve aerobic fitness. You need to think about flexibility, too. Stretching can help.
You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence. “A lot of people don’t understand that stretching has to happen on a regular basis.
Why stretching is important
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.
Regular stretching keeps muscles long, lean, and flexible, and this means that exertion “won’t put too much force on the muscle itself,” says Nolan. Healthy muscles also help a person with balance problems to avoid falls.
Where to start
With a body full of muscles, the idea of daily stretching may seem overwhelming. But Nolan says you don’t have to stretch every muscle you have. “The areas critical for mobility are in your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh.” Stretching your shoulders, neck, and lower back is also beneficial. Aim for a program of daily stretches or at least three or four times per week.
Find a physical therapist (your local Y is a good place to start) who can assess your muscle strength and tailor a stretching program to fit your needs. If you have chronic conditions such as Parkinson’s disease or arthritis, you’ll want to clear a new stretching regimen with your doctor before you start.
The cumulative effect of stretching
Stretching once today won’t magically give you perfect flexibility. You’ll need to do it over time and remain committed to the process. “It may have taken you many months to get tight muscles, so you’re not going to be perfectly flexible after one or two sessions,” says physical therapist David Nolan of Massachusetts General Hospital. “It takes weeks to months to get flexible, and you’ll have to continue working on it to maintain it.”
A hamstring stretch will keep the muscles in the back of your thigh flexible. Sit on the floor with your legs in front of you. Slide your hands down your legs until you feel a burning sensation. Hold for 30 seconds, then slowly return to a sitting position.
Proper execution
We used to believe that stretching was necessary to warm up the muscles and prepare them for activity. However, mounting research has shown that stretching the muscles before they’re warmed up can actually hurt them. “When everything is cold, the fibers aren’t prepared and may be damaged. If you exercise first, you’ll get blood flow to the area, and that makes the tissue more pliable and amenable to change,” says Nolan. All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout.
Hold a stretch for 30 seconds. Don’t bounce, which can cause injury. You’ll feel tension during a stretch, but you should not feel pain. If you do, there may be an injury or damage in the tissue. Stop stretching that muscle and talk to your doctor.
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
Aches & Pains From Training or Do You Have a Running Injury?
in Health & WellnessWONDERING WHY YOU HAVE PAIN WHEN YOU RUN?
Running can be one of the most effective ways to directly benefit from exercise. Along with the potential to burn calories and lose weight, running can also benefit the body by improving cardiovascular and cognitive health. Many studies show consistent running can help an individual live a longer life. With a list of positive health benefits, it’s no wonder why running is a popular exercise that is part of a variety of training programs for a wide range of sports.
Those who integrate running into their daily or weekly exercise regimens may expose themselves to negative health impacts. Like all other forms of exercise, running can irritate or harm the body. Intense running, prolonged running or even improper running can cause the muscles and joints mild to severe damage. If you are feeling aches and pains throughout your body after training, and wondering, “Why do you have pain when you run?” it’s essential to determine the cause of the discomfort. Though some symptoms are common, others can be the result of a running injury.
Are Body Aches and Pains From Training Normal?
Although exercising does provide the body with many health benefits, part of this process does involve some pain or discomfort. Muscle soreness can be a positive sign that your muscles are beginning to grow and develop. However, soreness can also be a sign that your muscles or joints are negatively receiving stress that could lead to aches, pains and potentially even an injury. There are a variety of causes of running injuries:
How Common Are Running Injuries?
Slight aches and pains are typical for those who integrate running into their training programs. Many of these symptoms are signs the body is improving in a healthy way. Unfortunately, even mild aches and pains could be symptoms of a much more serious health issue. Muscle and joint injuries are quite common among runners, and these ailments can range from temporary discomfort that requires rest to chronic pain that requires medical intervention.
Broadly, there are four separate categories of runners, based on the prevalence of their exercise. Marathon runners are the most intense of the group, and more than half these individuals suffer an injury each year. Only 32 percent of long-distance runners face running injuries annually, while 27 percent of novice runners incur injuries. However, novice runners are twice as likely to sustain an injury than those who run recreationally.
Regardless of whether an individual is focused on running or uses this exercise as part of their training regimen, all athletes can sustain an injury from running. Those who are beginning to run or are increasing their speed or distance may overextend themselves and cause physical pain. Even experienced runners and longtime athletes can suffer an injury due to overrunning.
Signs You’re Overrunning
Although exercise is healthy, too much exercise can be damaging to the body. Overtraining by overrunning could lead to minor aches and pains or major injuries to your muscles and joints. However, there are also other ways your body may alert you that your exercise routine is harmful. Signs that you may be overrunning include:
Common Aches and Pains From Running
There are many areas of the body where you may feel mild or moderate discomfort while running. Many of these symptoms will present themselves below the waist as pain in your legs, feet, thighs, shins, knees or ankles after running. Aches and pains may be apparent before, during or after exercise. Some discomfort may immediately dissipate when activity ceases, while other irritations may linger for days or weeks.
RUNNER’S KNEE
Patellofemoral pain syndrome, more commonly called runner’s knee, is a common condition among those who engage in high amounts of cardio activity. Over-exercising or abnormal tracking of the kneecap could cause symptoms which include dull pains at the front of the knee and popping or cracking sounds when the knee is in motion. These symptoms can be apparent during exercise or regular daily activity.
SHIN SPLINTS
There is a close association between running and this common exercise problem, and runners especially are at a higher risk of feeling this discomfort. Shin splints can develop when novice runners overextend themselves as they begin exercising, or when consistent runners change the intensity or duration of their workouts. When the muscles, tendons and bone tissue around the tibia bone become stressed from overwork, they cause the runner to feel pain around the area where the muscles connect to the shin bone.
Sudden changes in the intensity of duration of physical activity can cause shin splints. Individuals who are naturally flat-footed or who are using inadequate footwear may develop this discomfort. Symptoms include sharp or dull throbbing during or after exercise and when touching the area. Shin splint symptoms may also be signs of chronic exertional compartment syndrome, which occurs when the pressure in the shin muscles builds.
PLANTAR FASCIITIS
As the most common cause of pain on the bottom of the heel, plantar fasciitis results from the tissues on the arch of the foot becoming irritated and inflamed from damage or tearing. Though this can occur in any individual, certain risk factors like high-impact or increased activity can increase the likelihood of symptoms. Pain or discomfort usually occurs after exercise or after long periods of inactivity.
MUSCLE STRAIN
A muscle strain, or a pulled muscle, is a familiar muscular condition athletes and nonathletes can face. A strain occurs when muscles or tendons get stretched or torn. Most mild strains may include symptoms like pain, muscle spasms, swelling around the area or the inability to move the affected muscle. Muscle strains can occur in all parts of the body.
Though the issues above are common training injuries and causes of pain when running, their symptoms may also be signs of a more serious underlying problem. If you experience pain or discomfort in your lower extremities before, during or after your run, we suggest you consult a physician.
Types of Running Injuries and Their Symptoms
Runners can alleviate many of their aches and pains with minimal resources, and they heal in a relatively brief time. Some of these conditions won’t require the individual to alter their exercise routine heavily. However, larger issues like injuries may need more detailed treatment plans that could include surgical procedures.
ILIOTIBIAL BAND SYNDROME
IT band syndrome is a common cause of knee pain in those who exercise, and can be challenging to treat. Pain results when friction causes the band to become inflamed and begin to rub against the bone. Discomfort is typically between the hip and the top of the knee. However, because the pain can be challenging to pinpoint, a medical professional may mistakenly diagnose IT band syndrome as another injury like a lateral meniscal tear or stress fracture.
ACHILLES TENDONITIS
Achilles tendonitis is a common condition in which the Achilles tendon becomes irritated and inflamed from repeated stress. Depending on which part of the tendon it affects, this condition could manifest in one of two ways. Noninsertional Achilles tendonitis causes the middle portion of the tendon to tear, swell and thicken. Insertional Achilles tendonitis affects the lower part of the tendon and may cause bone spurs. Both forms of Achilles tendonitis may also cause the tendon fibers to calcify.
STRESS FRACTURES
Stress fractures are some of the most common injuries athletes face due to overuse. Increased frequency or intensity while running or doing other forms of cardio can cause these fractures, as can other stressors like hard surfaces, improper equipment and added stress on the bones. More than half of stress fractures occur in the bones of the lower leg, placing runners at an increased risk. Pain is present during activity and recedes with rest. Untreated stress fractures could become breaks if runners place more stress on the area.
How to Tell the Difference Between a Running Injury and Normal Discomfort From Running and Rigorous Training
It can be difficult to determine whether the discomfort you’re feeling during or after your workout is a typical case of muscle soreness, or if you’ve sustained an injury. Though each case is unique, some features can help you begin to distinguish injury pain from soreness and discomfort.
Features of Aches and Discomfort
Features of Pain
Each person has a different tolerance for pain, and because many of these injuries could be masking themselves as mild soreness, it’s crucial to assess your symptoms before exercising again. If you believe your aches could potentially be a running injury, ask yourself the following questions:
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 Back Pain is Difficult to Treat
in Back PainSame Pain, Different Problems
Herniated disk. Helen had a herniated disk. The disk caused inflammation and nerve irritation, which resulted in fiery pain down her leg. Standard treatments for a herniated disk include physical therapy, medications, steroid injections, and time for healing.
Nerve sensitization. Nancy’s pain stemmed from nerve sensitization or nociplastic pain. Nociplastic pain arises from abnormal pain processing in the brain and nerves. Nerves become more sensitive and reactive to stimuli, exaggerating pain signals to the brain.
Nancy’s back and leg pain had slowly worsened over the past year. She developed pain hypersensitivity where simple, everyday movements—like getting up from the couch and walking to the kitchen—had become increasingly uncomfortable. Her symptoms also spread. Instead of pain in a small area of her back, she felt it across her back, down her thighs, and enveloping her leg.
You Can Have Both Sources of Pain at the Same Time
A mixed pain state is when you have injury pain and sensitization pain simultaneously. For example, you have back pain arising from a herniated disk and sensitization. Sensitization amplifies the pain signal that is already present. The two pain sources overlap into one set of symptoms, making it difficult to discern where the discomfort arises from.
For back pain, three different pain scenarios are possible:
For example, Helen, with a herniated disc, responded well to treatment with physical therapy and a steroid injection. On the other hand, Nancy did not respond to those interventions. The correct target for her treatment is the nervous system. You don’t put a cast on a paralyzed arm from a stroke because the cause of the injury isn’t in the arm; it’s in the brain. The problem is deeper in the nervous system. The same is true when treating sensitization.
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 Should I Do When My Foot or Ankle Pain Won’t Go Away?
in Feet, Foot Pain, Legs & FeetArticle featured on PennMedicine
Foot and ankle pain is a common source of frustration because it often involves small bones, ligaments, and/or tendons, all of which can heal at somewhat unpredictable rates. A little patience is in order. But what can you do when your patience starts to wear thin because your pain doesn’t feel like it’s gotten any better over time? This article will offer some guidance.
Managing Foot or Ankle Pain Caused by an Injury
Foot or ankle pain caused by an injury occurs suddenly and includes conditions such as sprains and fractures.
What should I do after a foot or ankle injury?
If your foot or ankle pain is the result of an injury, in the moments immediately following, treating it with the tried-and-true acronym RICE, which stands for rest, ice, compression, and elevation. Try to spend as little time on your feet over the next few days as work and life will allow.
Light compression and keeping your injured foot or ankle elevated above the level of your heart will help minimize swelling. She says a heating pad can make the injury feel better initially, but because it opens blood vessels in the injured area, it can ultimately make the inflammation worse. Ice, on the other hand, will constrict the blood vessels, reducing inflammation.
When should I see a doctor for my foot or ankle injury?
Many foot and ankle injuries may be treated at home, but there are some symptoms that require immediate medical attention. They include:
Otherwise, if the pain hasn’t lessened after about three to five days of treating your injury at home, it is best to see your primary care physician. They may order x-rays and, depending on what they show, refer you to a specialist.
Managing Foot or Ankle Pain Caused by Overuse
Foot and ankle pain can also occur slowly over time as a result of overuse and include conditions such as Achilles tendinitis and stress fractures.
The hallmark of an overuse foot or ankle injury is an aching pain that comes on gradually. You may start to notice discomfort in the area of the injury during certain activities. Eventually, it will become more persistent. Achilles tendonitis, for example, may be agitated only during runs or long walks initially. Left unchecked, running will become impossible, and simple everyday activities, like making dinner, will feel like they’re straining the tendon.
What should I do at the first sign of foot or ankle pain caused by overuse?
Similar to the advice above for an injury, treat the initial pain with RICE and acetaminophen or ibuprofen. In some cases, overuse injuries will heal on their own with at-home treatment and time off from activities that put stress on the injured area.
Exactly how much time off will depend on the type and severity of the injury. In general, you can return to light activity that involves the injured area if you haven’t experienced pain there, without the use of ibuprofen or acetaminophen, for a week. If, after another week, you’re still pain-free, you can gradually ramp up your intensity. But be honest with your self-assessments. If you feel any discomfort, limit your activity and continue resting.
When should I see a doctor for my foot or ankle pain caused by overuse?
The vast majority of overuse foot or ankle injuries do not require immediate medical attention. The exception is those that escalate to the point of causing any of the symptoms listed above for an injury that would prompt urgent treatment.
Aside from these instances, the guidance is similar to that of a foot or ankle injury: If the pain hasn’t diminished or resolved after about three to five days of treating it at home, see your primary care physician. They will help address your concerns by performing a thorough examination, obtaining x-rays, and initiating a consultation/referral to an orthopaedic foot and ankle specialist.
Why should I consult an orthopaedic surgeon for my foot or ankle pain?
As mentioned earlier, feet and ankles can be finicky. For that very reason, consulting an orthopaedic surgeon should be your next step if your primary care physician refers you to a specialist. Orthopaedic surgeons undergo rigorous training.
While waiting for the x-rays, the Dr will ask about the patient’s medical conditions, past injuries, general lifestyle, and what sorts of physical activity they engage in on a regular basis. The responses, along with the x-rays and observations during a physical exam, will help develop a more complete understanding of the injury and inform treatment strategy.
Often, patients will want to know if they did anything that made their foot or ankle more susceptible to injury so that they won’t unknowingly cause another injury. They sometimes also ask if this is something that could get better on its own.
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 Rotator Cuff Injuries and How They’re Treated
in Shoulder InjuriesYour rotator cuff is made up of the muscles and tendons in your shoulder, which connect your upper arm bone (humerus) with your shoulder blade (scapula). The rotator cuff holds the ball of your humerus firmly in your shoulder socket. The term ‘rotator cuff injury’ can mean many different things and includes any type of irritation or damage to your rotator cuff muscles or tendons. About half the time, a rotator cuff injury can heal with the help of physical therapy. But sometimes, surgery is needed to repair the injury.
Rotator cuff pain is one of the most common shoulder problems in adults.
Types of Rotator Cuff Injuries
Rotator cuff injuries can be acute (traumatic) or chronic (ongoing) injuries that happen over time. These injuries include:
Diagnosing a Rotator Cuff Injury
If you have shoulder pain that’s limiting your day-to-day activities, our shoulder specialists will perform a thorough evaluation to determine if you’ve damaged your rotator cuff. This includes understanding your symptoms, a physical exam of your shoulder, and may also include imaging studies, such as an x-ray or MRI.
Rotator Cuff Injury Treatment
The best treatment for a rotator cuff injury depends on what your doctor finds during your evaluation and may include rest, medications, physical therapy, injections in the joint, and/or surgery. Rotator cuff injuries can take several weeks to several months to heal depending on the specific injury. Most rotator cuff tears will not heal on their own, but many times, you can relieve your pain and restore the function of your shoulder without surgery.
Rest and Physical Therapy
Rotator cuff injuries are usually treated first with rest and physical therapy. Your physical therapist will give specific exercises designed to help heal your injury, improve the flexibility of your rotator cuff and shoulder muscles, and provide balanced shoulder muscle strength. They also may recommend using non-steroidal anti-inflammatory medications (NSAIDS) or ice packs/heat packs to control the inflammation. Depending on the severity of your injury, physical therapy may be required for several weeks to several months.
Steroid Injections and Surgery
If rest and physical therapy don’t fully heal your injury, your doctor may recommend other treatments, including:
Night Time Shoulder Pain
Many people with rotator cuff injuries have a hard time sleeping, but night time pain can often be relieved with a few simple steps. Try icing your shoulder for 15-20 minutes and taking non-steroidal anti-inflammatory medications, like ibuprofen, before bed to help ease the pain. Many people also find that experimenting with their sleep position can help them get some rest.
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
Arthroplasty/Joint Replacement Surgery for the Lower Arm
in Joint ReplacementWhat is arthroplasty on the lower arm?
Lower arm problems are common. Your lower arms have many small bones, joints, muscles and nerves working together. Without the use of your hand, wrist or elbow joints, life can be difficult. Arthroplasty is one solution.
Arthroplasty is surgery to replace a joint. You may be familiar with knee and hip joint replacements. Doctors do arthroplasty on arthritic joints in hands, wrists and elbows. An artificial joint placed in the hand, wrist or elbow is called a prosthesis. Your surgeon may also resurface the bones for better function.
When do doctors perform arthroplasty in the lower arm?
Doctors do arthroplasty when traditional pain medications or physical therapy haven’t worked to reduce the pain and increase function of your hand, wrist or elbow. Today, the tools and the prostheses for joint replacement surgery in the hand, wrist and elbow are much more advanced. That makes this surgery more common for people who have arthritis. Arthroplasty can replace knuckles and wrist and elbow joints.
A joint wears out over time when you have degenerative arthritis in it. Inflammatory arthritis destroys a joint in your hand, wrist or elbow. In arthroplasty surgery, doctors remove the damaged joint. They replace it with a durable prosthesis. For elbow arthroplasty, the damaged parts of the bones and joints are replaced with a prosthesis, too. It includes a hinge and metal stems that fit inside the hollow parts of your bones.
What to expect from arthroplasty in the hand, wrist or elbow
Your doctor may do the arthroplasty on an outpatient basis. That means you get to go home the same day you have surgery. You get a local anesthetic for this procedure. That means you don’t feel what’s going on, but you may not be fully asleep. Arthroplasty for the elbow is a little more complex and requires a short hospital stay. Recovery for arthroplasty for the hand, wrist or elbow takes about four to six weeks.
Common conditions that benefit from arthroplasty
There are several conditions where arthroplasty of the hand, wrist and elbow can be helpful. It may allow you to have a better quality of life. These include:
Arthroplasty works well if you can limit the amount you use your hand, wrist or elbow. However, right after surgery, you likely need to do physical therapy. The exercises help you strengthen the joint and surrounding 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
Osgood-Schlatter Disease in Children
in Knee Injuries, Knee PainWhat Is Osgood-Schlatter Disease In Children?
Osgood-Schlatter disease is an overuse condition. It’s when the tendon at the front of a knee becomes injured and inflamed. This tendon connects the thigh muscles to the knee and shin bone. It’s also known as the patellar tendon.
What Causes Osgood-Schlatter Disease In A Child?
Osgood-Schlatter disease is caused by the constant pulling of the tendon in the knee. It’s seen in growing children and teens. This is an age where the bones are typically growing faster than the muscles and tendons. As a result, the muscles and tendons tend to become tight.
Which Children Are At Risk For Osgood-Schlatter Disease?
Osgood-Schlatter disease is common in young athletes who play games or sports that involve running, jumping, or going up and down stairs. These include football, soccer, basketball, gymnastics, or ballet. It most often affects children ages 9 to 14 who have undergone a rapid growth spurt.
What Are The Symptoms Of Osgood-Schlatter Disease In A Child?
In some cases, both knees will have symptoms. One knee may have more symptoms than the other. The following are common symptoms of Osgood-Schlatter disease. Symptoms can occur a bit differently in each child. Symptoms may include:
These symptoms may seem like other health problems of the knee. See your child’s healthcare provider for a diagnosis.
How Is Osgood-Schlatter Disease Diagnosed In A Child?
Your child’s healthcare provider can diagnose Osgood-Schlatter disease with a complete health history and physical exam of your child’s knee. Your child may also need to have an X-ray of the affected knee.
How Is Osgood-Schlatter Disease Treated In A Child?
Treatment will depend on your child’s symptoms, age, and general health. It will also depend on how severe the condition is.
The goal of treatment is to control your child’s knee pain and prevent the condition from getting worse. Treatment may include:
Osgood-Schlatter disease often goes away over time. In rare cases, your child may need surgery.
How Can I Help Prevent Osgood-Schlatter Disease In My Child?
Your child can develop Osgood-Schlatter disease again. To prevent that from happening, have your child:
Key Points About Osgood-Schlatter Disease In Children
Next Steps
Tips to help you get the most from a visit to your child’s healthcare provider:
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 for Mastering Acute Pain
in Health & Wellness, Nutrition & General Health, pain relief, PreventionI’ve found it’s most important to remember that pain can be physical, emotional, or spiritual. It’s also important to remember that pain varies from person to person.
Non-pharmacological Treatments
I strongly advocate for the integration of non-pharmacological treatments alongside medication for optimal acute pain management.
These include:
Multimodal Approach
In my practice, I favor a multimodal approach for acute pain management. This involves combining different pharmacological and non-pharmacological treatments to achieve optimal pain relief while minimizing the risk of adverse effects associated with any single treatment type.
Acute Pain Management in Specific Situations
The approach to managing your acute pain may vary depending on your specific situation or condition. For example:
Patient Education and Self-Management
By working closely with your health care professionals and using a multimodal approach, you can achieve optimal pain relief and improve your overall quality of life. Remember, open communication with your team and active participation in your care plan are essential for your successful acute pain management.
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 Back Pain Is a Spine Compression Fracture
in Back Pain, FracturesA compression fracture is usually defined as a vertebral bone in the spine that has decreased at least 15 to 20% in height due to fracture.
These compression fractures can occur in vertebrae anywhere in the spine, but they tend to occur most commonly in the upper back (thoracic spine), particularly in the lower vertebrae of that section of the spine (e.g. T10, T11, T12). They rarely occur above the T7 level of the spine. They often occur in the upper lumbar segments as well, such as L1.
Types of Fracture
A spinal fracture due to osteoporosis (weak bones) is commonly referred to as a compression fracture, but can also be called a vertebral fracture, osteoporotic fracture, or wedge fracture.
The term “wedge fracture” is used because the fracture usually occurs in the front of the vertebra, collapsing the bone in the front of the spine and leaving the back of the same bone unchanged. This process results in a wedge-shaped vertebra. A wedge compression fracture is generally a mechanically stable fracture pattern.
While wedge fractures are the most common type of compression fracture, there are other types as well, such as:
Compression Fracture Symptoms
Vertebral fractures are usually followed by acute back pain, and may lead to chronic pain, deformity (thoracic kyphosis, commonly referred to as a dowager’s hump), loss of height, crowding of internal organs, and loss of muscle and aerobic conditioning due to lack of activity and exercise.
A combination of the above problems from vertebral fractures can also lead to changes in the individual’s self-image, which in turn can adversely affect self-esteem and ability to carry on the activities of daily living.
Because the majority of damage is limited to the front of the vertebral column, the fracture is usually stable and rarely associated with any nerve or spinal cord damage.
Spinal Fractures are Common
Spinal compression fractures that occur as a result of osteoporosis are actually quite common, occurring in approximately 700,000 people in the U.S. each year.
Osteoporosis is especially common in postmenopausal women. In fact, it is estimated that approximately 25% of all postmenopausal women in the United States have had a vertebral compression fracture.
While osteoporosis is far more prevalent in women – approximately four times as many women have low bone mass or osteoporosis as men – it still occurs in men. As many as 25% of men over age 50 will suffer a bone fracture (e.g. hip or spine) due to osteoporosis.
The problem is that the fracture is not always recognized or accurately diagnosed – instead, the patient’s pain is often just thought of as general back pain, such as from a muscle strain or other soft tissue injury, or as a common part of aging. As a result, approximately two thirds of the vertebral fractures that occur each year are not diagnosed and therefore not treated.
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
Desk Job Dilemma: Preventing and Managing Back Pain at Work
in Back Pain, Ergonomics, Working From Home- TipsTips for Preventing and Managing Back Pain
Whether you are working from home or in an office, taking steps to prevent and manage back pain is crucial for your comfort and well-being.
Here are some strategies and tips to help you maintain a healthy back while at your desk job:
1. Ergonomic Workspace
Create an ergonomic workspace by adjusting your chair, keyboard, and monitor to the right height.
Use an ergonomic chair that supports your lower back and encourages proper posture. You can also position your computer monitor at eye level to avoid straining your neck.
2. Proper Seating
Choose a chair with good lumbar support and adjust it to fit your body’s needs. Sit all the way back in your chair with your back straight and feet flat on the floor.
In addition, avoid crossing your legs for extended periods, as it can lead to poor posture.
3. Regular Breaks and Stretching
Take short breaks every 30 minutes to stand up, stretch, or walk around briefly.
Incorporate simple stretching exercises into your day to relieve tension in your back, neck, and shoulders. You can try:
4. Stay Hydrated
Drink enough water throughout the day to keep your spinal discs lubricated and prevent stiffness.
5. Use a Lumbar Support Pillow
Consider using a lumbar support pillow to maintain the natural curve of your lower back while sitting.
6. Mind Your Feet
Ensure your feet are flat on the floor or use a footrest if they do not reach. Avoid crossing your legs for prolonged periods to maintain good posture.
7. Maintain Regular Exercise
Engage in regular physical activity outside of work hours to strengthen your back muscles and improve overall posture. Activities like swimming, yoga, and walking are excellent choices for back health.
8. Adjust Your Monitor
Position your computer monitor at eye level to prevent neck and upper back strain. Use monitor stands or adjust your chair’s height if necessary.
9. Mindful Sitting
Practice mindful sitting by maintaining good posture throughout the day. Always try to:
In addition, try to avoid slouching or hunching forward.
10. Take Microbreaks
In addition to regular breaks, incorporate microbreaks every 30 minutes. Stand up, stretch, or take a short walk around your workspace to prevent stiffness and maintain circulation in your back muscles.
By incorporating these strategies and tips into your daily routine, you can significantly reduce the risk of back pain and discomfort while working at your desk job.
Remember that small adjustments can lead to significant improvements in your back health and overall comfort.
When to Consider Seeing an Orthopedic Doctor
While back pain can often be managed with self-care and ergonomic improvements, there are instances when it is essential to consult an orthopedic doctor for professional guidance.
Here are some situations in which you should seriously consider seeking medical advice:
Persistent Pain
If your back pain persists for several weeks despite rest, home remedies, and over-the-counter pain relievers, it may be a sign that an underlying issue may be present.
Severe Pain
Intense and debilitating back pain that affects your daily activities and quality of life should not be ignored.
An orthopedic specialist can help identify the root cause and provide effective treatment options.
Tingling or Numbness
If you experience tingling or numbness in your legs or feet along with back pain, it could indicate nerve compression or other neurological concerns that require evaluation.
Leg Pain and Radiating Symptoms
Pain that radiates down your legs, commonly known as sciatica, can be indicative of herniated discs or spinal stenosis. An orthopedic doctor can diagnose and recommend appropriate treatments.
Difficulty Walking or Balancing
If your back pain makes it challenging to walk or maintain balance, it is a serious concern that should prompt a visit to an orthopedic specialist.
Loss of Bladder or Bowel Control
In rare but critical cases, back pain accompanied by loss of bladder or bowel control may signify a medical emergency. Seek immediate medical attention in such situations.
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