Posture Perfect: Improving Alignment for Back Health

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Article featured on Orthopaedic Associates

In our busy lives, we often forget the significance of good posture. Did you know that maintaining proper alignment can have a profound impact on your spinal health and overall quality of life?

In this article, we will explore the importance of posture and how you can work toward having better posture for a healthier you.

The Importance of Good Posture

Good posture does more than just keep you looking confident. It ensures that your body functions optimally by:

  • Reducing the risk of pain and injuries.
  • Improving breathing.
  • Aiding digestion.

When it comes to back health, posture plays a pivotal role. A well-aligned spine reduces stress on muscles and ligaments, decreasing the risk of chronic pain and degenerative diseases.

Steps to Improve Posture

Improving your posture is a proactive approach to maintaining a healthy back and overall well-being. Here are steps you can take to enhance your posture:

1. Awareness and Identification

The first step to better posture is self-awareness. Pay attention to how you sit, stand, and move throughout the day and identify any habits that contribute to poor posture. This may include:

  • Slouching
  • Hunching over devices
  • Leaning to one side while sitting

2. Regular Posture Checks

Set reminders to check your posture regularly, especially if you have a desk job or spend hours on a computer. Ensure that:

  • Your shoulders are relaxed.
  • Your spine is aligned.
  • Your feet are flat on the floor.

Making these adjustments a habit can significantly improve your posture over time.

3. Core Strengthening

Maintaining a strong core is an essential component of good posture. Incorporate core-strengthening exercises into your fitness routine. Planks, bridges, and leg raises are all effective exercises that target the muscles supporting your spine.

4. Stretching Exercises

Stretching helps alleviate muscle tension and promotes flexibility. Focus on stretching your:

  • Chest
  • Shoulders
  • Hip flexors
  • Hamstrings

These stretches can counteract the effects of prolonged sitting and contribute to better posture.

5. Proper Ergonomics

If you have a desk job, make sure that your workspace is ergonomic. Level your chair, desk, and laptop or computer monitor to promote good posture. You should ensure that your chair supports your lower back and that your screen is at eye level to reduce strain on your neck.

6. Posture-Friendly Furniture

Invest in furniture that encourages good posture. Supportive chairs with lumbar support, ergonomic pillows, and standing desks can all contribute to maintaining proper alignment.

7. Mindful Sitting and Standing

Be mindful of your posture while you are sitting or standing. Imagine a string pulling the top of your head toward the ceiling to help you sit or stand tall. You should also distribute your body weight evenly between both feet when standing to prevent favoring one side.

8. Use Props

Consider using props, like cushions or lumbar rolls, to maintain correct spinal alignment while sitting. These props can help you maintain the natural curve of your lower back.

9. Regular Breaks

Don’t forget to pause and rest frequently throughout the day, particularly when your work involves minimal movement. Take a moment to stand up, stretch out your muscles, and walk around every hour. This can ward off tight muscles and encourage healthier posture.

10. Consult a Professional

If you are struggling with posture issues or experiencing persistent back pain, consult a healthcare provider or physical therapist. They can provide personalized guidance, exercises, and therapies to address your specific posture-related concerns.

By incorporating these steps into your daily routine and being mindful of your posture, you can make significant progress toward achieving better alignment and a healthier back.

When to Seek Medical Attention for Back Pain

While self-care can help with back pain, certain signs warrant a visit to a healthcare provider. Common signs you should seek medical attention for your back pain include:

  • Persistent or Severe Pain: If back pain persists or worsens over weeks, consult a doctor.
  • Leg Pain and Numbness: Pain radiating down the leg with numbness or weakness may signal nerve issues.
  • Recent Trauma: After an accident or injury, get a medical evaluation to rule out serious damage.
  • Loss of Bladder or Bowel Control: Sudden loss of control requires immediate medical attention.
  • Unexplained Weight Loss: Weight loss with back pain may indicate underlying health problems.
  • History of Cancer: Back pain in cancer survivors should be discussed with a healthcare provider.
  • Fever or Infection Symptoms: Back pain with fever or signs of infection needs medical assessment.
  • Difficulty Walking: If back pain impairs walking or causes leg weakness, consult a doctor.
  • Previous Spinal Surgery: Post-surgery pain changes should be discussed with your surgeon.

In these cases, seeking medical advice is essential for a thorough evaluation and appropriate treatment.

Remember, early detection and intervention can lead to better outcomes for back pain and related conditions.

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

Arthritis of the Neck

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Article featured on TriHealth

Arthritis of the Neck

Natural wear and tear of the cervical spine causing arthritis of the neck. As you age, the discs that serve as cushions between vertebrae begin to bulge, shrink or weaken. This allows the vertebrae to start collapsing on one another. This causes pain, stiffness and loss of range of motion. Your body responds to these changes by growing new bone (bone spurs), which can narrow the area around the spine.

Arthritis of the neck causes

Arthritis of the neck (cervical spondylosis) is most often a result of aging. It can also be caused by:

  • Family history
  • Injury
  • Smoking

Arthritis of the neck symptoms

Many people with arthritis of the neck (cervical spondylosis) don’t experience any symptoms. However, some symptoms may include:

  • Grinding noise when turning the neck
  • Headaches
  • Loss of balance
  • Muscle spasms in neck and shoulders
  • Neck pain
  • Popping noise when turning the neck
  • Stiffness in the neck
  • Trouble walking
  • Weakness in the legs, arms, hands or fingers

Arthritis of the neck treatment

Your treatment will depend on the cause of the pinched nerve. 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 chronic 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 arthritis in 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, along with traditional treatment, like pain management or physical therapy helps with pain.
  • 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.

Generally, surgery is not needed to treat arthritis. Your provider may recommend surgery if your arthritis is causing another cervical spine condition, like a pinched nerve.

Arthritis of the neck risk factors

You may be at higher risk of developing arthritis in the neck if you:

  • Experienced trauma or injury to the neck
  • Have a family history of neck pain or neck arthritis
  • Have a job that requires repetitive neck movement or overhead work
  • Smoke

Arthritis of the neck prevention

Nearly everyone over age 60 will develop cervical spondylosis. But, you can take steps to reduce your risk and minimize your pain:

  • Eat healthy
  • Exercise regularly
  • Maintain a healthy weight
  • Strengthen back and core 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

3 Ways To Treat Shoulder Bone Spurs

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Article featured on Modern Orthopedics

You’re lifting the canoe onto your car’s roof rack when you feel it again—that pain and weakness through your shoulder and down your arm. Rubbing your shoulder joint, you wonder what on earth is going on and how you’re going to address it.

If you’re experiencing unexplained pain in your shoulder, neck, arms, or upper back, shoulder bone spurs could be one of the possible culprits. While relatively common, these bony protrusions can significantly impact your daily routine and quality of life.

Fortunately, shoulder bone spurs are treatable in a variety of different ways, depending on their severity and your lifestyle goals. Below, we’ll explore what they are, how they’re diagnosed, and provide an overview of common treatment options.

If you suspect that you may have shoulder bone spurs, making an appointment with your orthopedic surgeon as soon as possible will help you determine the best course of action.

What Are Shoulder Bone Spurs?

Bone spurs (known medically as osteophytes) are bony projections that develop along the edges of bones. Often, they’re small, smooth, and go unnoticed in the body without causing any symptoms. But when bone spurs press or rub against other bones or soft tissues (including ligaments, tendons, and nerves), the results can be painful and seriously impede your day-to-day routine.

Why do bone spurs form? Most often, they develop in response to injury or inflammation in order to protect a joint or area of the body that has been damaged. Unfortunately, they sometimes also cause more damage in the process.

While bone spurs can form in many different parts of the body, including the hips, knees, and spine, the shoulder is one of the most common areas where they often become problematic. When bone spurs form under the acromion (the tip of the outer edge of your shoulder blade or scapula), they can cause significant discomfort and require proactive treatment.

 

Symptoms of Shoulder Bone Spurs

Because the size, location, and impact of shoulder bone spurs on the body vary from person to person, they can present in a variety of ways. Depending on the circumstances, symptoms of shoulder bone spurs may include one or more of the following:

  • Shoulder pain
  • Neck pain
  • Pain in the upper back or arms
  • Tingling or numbness
  • Tenderness
  • Weakness
  • Visible inflammation
  • Stiffness
  • Muscle spasms
  • Decreased range of motion
  • A visible lump under the skin (large bone spurs only)
  • Tearing of tendons or ligaments (in severe cases)

Causes of Shoulder Bone Spurs

Bone spurs form in response to joint inflammation. But inflammation always has an underlying cause. Underlying causes of bone spurs often include:

  • Arthritis (rheumatoid arthritis, osteoarthritis, or degenerative arthritis)—Bone spurs form in response to the breakdown of cartilage at the ends of bones in an attempt to repair the damage.
  • Acute injury—Acute shoulder injuries can be caused by direct impact or other damaging incidents.
  • Repetitive Injury—People who regularly perform repetitive overhead movements are at risk for the development of shoulder bone spurs along with injury to the rotator cuff tendons.
  • Genetics—Patients with a family history of bone spurs (or osteochondromas) may experience shoulder bone spurs more frequently than the general population.

 

Diagnosis of Shoulder Bone Spurs

Because the symptoms of shoulder bone spurs are varied and often exist within the context of a broader condition or injury, the most conclusive way to diagnose their presence is via a visual confirmation. Bone spurs are often diagnosed by X-ray, MRI, CT scan, or ultrasound. Your orthopedic surgeon will recommend the diagnostic method they believe will be most appropriate for your symptoms and circumstances.

Treatment for Shoulder Bone Spurs

If you’re diagnosed with shoulder bone spurs, your individual treatment plan will take into account your current level of pain, lifestyle, and personal goals. Reducing pain and avoiding future injuries will always be the priority. Your orthopedic surgeon will outline and consider less invasive treatment options before recommending surgery. Ultimately, your preferred course of treatment will be up to you.

Non-Surgical Treatments

In cases with mild symptoms, the following non-surgical treatments may be ideal:

Physical Therapy

A physical therapist can provide an exercise program tailored to your needs in combination with treatments such as deep tissue massage, ultrasound and more. Physical therapy can often drastically reduce the pain associated with shoulder bone spurs.  Decreasing the health of the surrounding tissues with stretching and strengthening, can decrease inflammation and therefore pain associated with bone spurs.

Medication

The most common medications associated with the treatment of shoulder bone spurs are over-the-counter anti-inflammatory drugs and pain relievers.

Rest and Lifestyle Modifications

Rest can sometimes work wonders for bone spur pain. Avoiding triggering movements and overuse in your daily life can promote effective healing—even the reabsorption of bone spurs by the body.

Minimally Invasive Procedures

If your body isn’t responding to the simple, non-surgical treatment options listed above, it may be time to consider a minimally invasive procedure.

Corticosteroid Injections

Therapeutic steroid injections can sometimes reduce pain and increase your range of motion.

Arthroscopic Surgery

Arthroscopic surgery for bone spurs in the shoulder joint involves trimming or removing bone spurs to open up space and relieve pressure on bones, ligaments, and tissues.

Surgical Treatments

Open Surgery

Open surgery is typically the last resort and is only considered in severe cases where bone spurs are seriously impacting your quality of life. Surgeries such as subacromial decompression (which can involve removing spurs and thickened ligaments as well as resurfacing shoulder bones) and shoulder arthroplasty (which is a replacement of the shoulder joint) often have excellent outcomes but are major procedures that involve a significant investment of time and require extensive rehabilitation.

Conclusion

To conclude, shoulder bone spurs are a common cause of shoulder pain and discomfort that can range from mild to severe. They typically occur as the result of an underlying cause or condition and require thoughtful and knowledgeable treatment.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

The Lowdown on How Running Affects Your Knees

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Article featured on Healthline

Lacing up and hitting the pavement for a run is great exercise. It can also be therapeutic, lower your stress levels, and boost your sleep quality, among other benefits.

But given running’s repetitive impact, it can be hard on your body, too. Many wonder whether running harms their knees, specifically.

This article investigates that question, finds the answer, and shares how to take care of your knees when you run.

Is running bad for your knees?

Running is not bad for your knees; running with poor form is bad for your knees.

In fact, most knee injuries caused by running are overuse injuries, meaning you’re putting more stress on your body than it can handle.

Whether that’s ramping up your training schedule too quickly or not resting enough between runs, running too many miles before your muscles, bones, joints, and cartilage are ready for more can increase your risk of injury.

What the science says

Quite a bit of research has investigated running’s effects on the knees .

One study followed a group of long-distance runners, as well as a nonrunner control group, for 18 years. Through a series of X-rays over the nearly two decades, researchers monitored for any presence of osteoarthritis in the knees.

The study results showed that running among healthy older adults was not associated with more prevalent osteoarthritis. In fact, at the end of the study, 20% of the runners showed signs of osteoarthritis, compared with 32% of the nonrunners.

Another study suggests that running may be beneficial for the knees.

Researchers used gait analysis and computer modeling to confirm that running does place a higher load on the knees than walking. Yet, it also causes the bone and cartilage of the knee to adapt, potentially leading to stronger knees overall.

And what if you already have knee pain? Is running completely off the table for you? Research says not necessarily.

A recent study including 82 middle-age volunteers looked at the short-term effects of long-distance running on knee joints using magnetic resonance imaging (MRI).

Pre-training MRIs showed signs of asymptomatic damage to several knee structures in the majority of the participants. After the marathon, the MRIs showed a reduction in tibia and femoral bone damage. However, the MRIs also showed patellar cartilage deterioration.

What does all of this mean? Don’t forgo running because you’re afraid it may cause knee pain. But, as with every activity, listen to your body. When pain occurs, investigate why it might be happening.

Variables that can make running harder on your knees

However, there are a few variables that can make running hard on your knees. These include:

  • Bad form. Good running form is complex and nuanced, but the basics are looking ahead and maintaining good posture and your arms at 90-degree angles while taking quick strides with mid-foot strikes. If you strike the ground with your heel, you’ll be prone to knee pain.
  • Bad shoes. Especially if you run long distances, finding the proper shoe for your gait and foot is key. Factors like the cushion level, arch support, and width of the running shoe are important. If you’re able, visit a local running store and have your foot fitted properly.
  • Rigid surfaces. Many find running on softer surfaces like grass or a treadmill better than running on asphalt or cement. Running is high impact, and research has shown that softer surfaces like a woodchip trail may reduce impact on the tibiae — and thus the knees.

Warning signs your knees may need attention

If you develop any pain around the knee — including above, below, or behind the kneecap — during a run, your body is trying to tell you something. Regardless of whether the pain is dull or sharp, the best course of action is to stop running and rest.

Some common knee injuries in runners include:

  • Runner’s knee. This condition usually manifests as pain in the front of the knee or around the kneecap when you’re running. It’s caused by stress between the patella (your kneecap) and femur (your thigh bone), which causes the cartilage to become irritated.
  • IT band syndrome. If your outer knee is bothering you, you may have iliotibial band (IT band) syndrome, which occurs when the IT band — a long tendon that stretches from your hip down to your outer knee — is too tight.
  • Jumper’s knee. Also known as patellar tendonitis, this condition is caused by an inflamed patellar tendon, which connects your kneecap to your shin. You’ll experience pain in the front of the knee (7).
  • Bursitis. If you have knee bursitis, you’ll experience inflammation and swelling in one of the small, fluid-filled sacs, called bursa, in the knee. This may manifest as a swollen mass on the front of the knee.

If knee pain stops you from running, apply ice to the area and take it easy. If after a few days’ rest your knee is still bothering you, see your doctor for further evaluation.

Tips for protecting your knees when you run

Beyond running with proper form and wearing the right shoes, there are a few other things you can do to protect your knees while you run:

  • Start slowly and conservatively. Avoid going too hard, too fast. Your body requires time to adapt to new stressors. Many long-distance runners follow the 10% Rule, which says that you shouldn’t increase your weekly mileage by more than 10% week-on-week.
  • Stretch before and after you run. If your muscles are tight, you’re more likely to run with bad form and injure yourself. Before you run, do some dynamic stretching, then afterward, try some static stretches.
  • Consider compression sportswear. For example, wearing a knee sleeve while you run can provide some extra support to an unstable knee.

The bottom line

Don’t let a fear of hurting your knees stop you from running. By taking the appropriate precautions — strength training, stretching, wearing proper gear, and being conservative in your training — the benefits of running may very well outweigh the risks.

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 Pickleball Injuries & Prevention

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Article featured on Towson Orthopaedic Associates

Pickleball’s popularity had taken off since the pandemic with many participants surprised to learn the sport has been around for nearly 60 years. What is also surprising is the number of people getting hurt while playing.

The appeal of the sport is that it is low impact and easy to learn so it is attractive to the 55 and older population. However, because it requires quick movement and agility as well as balance and strength, injuries have been occurring within this population at a rapid rate.

Towson Orthopaedic Associates has asked some of our specialists to outline the types of injuries they are seeing and tips for injury prevention. We’ve broken down the tips by parts of the body most impacted by injury.

Knee Injuries

What types of knee injuries are you seeing?

Knee sprains, muscle strains – including quadriceps and hamstrings – and meniscal injuries are all common injuries in pickleball.

Players may also suffer flare-ups of their underlying arthritis.

How are these injuries best treated?

Knee sprains and muscle strains are typically treated RICE – rest, ice, compression and elevation. Anti-inflammatories (such as Advil, Ibuprofen, Aleve) can also be taken to help alleviate the pain.

Meniscal injuries are often treated similarly, but may also need an injection. Occasionally with persistently painful meniscal tears, minimally invasive (arthroscopic) surgery could be required.

Exacerbations of arthritis can also be treated with injections. When the arthritis has become severe and pain is not managed with the above strategies, a knee replacement may be recommended.

What can I do to avoid a knee injury?

Warming up and stretching is very important. Strengthening thigh muscles – including quadriceps, hamstrings – in addition to our hip musculature, can also help in protection of the joint.

When returning from an injury, occasionally a brace may be recommended to give the knee additional support and compression to avoid reinjury.

Hand, Wrist, Elbow & Shoulder Injuries

What types of injuries are you seeing?

Upper extremity injuries related to pickleball are evaluated in our practice here at Towson Orthopedic Associates weekly. Weiss, et. al,2021, published an article tracking non-fatal pickleball and tennis injuries in the US between 2010-2019 and found through a survey of injuries evaluated at U.S. Emergency departments, a 21.5% increase in ER visits for pickleball related injuries. Most injuries fall into the category of “Slip/Trip/Fall/Dive” according to the authors.

Just as we have seen a rise in “texting thumb” over the years, there is now a condition referred to as “pickleball elbow” (Journal of Epidemiology, 2021). “Pickleball elbow”, otherwise known as “tennis elbow” or lateral epicondylitis can be treated, and may resolve through stretching, protecting the tendon/elbow, and returning to play when symptoms abate.

Acute wrist injuries are the most common complaints. They occur while tripping and reaching with an outstretched hand to break a fall. The wrist injuries that are sustained range from a sprain to a fracture. Colles fracture of the wrist is the most common injury that may sometimes require surgical correction in a pickleball injury.

Other areas of the upper extremity that can be injured by way of a fall include the elbow and shoulder including fracture or tendon tears.

A pickleball player can also sustain injury to fingers and hand including sprains, strains and fractures.

What can I do to avoid these injuries?

The importance of preparation, including balance and stamina, may decrease the risk of injuries while enjoying a day on the courts.

The ability to be balanced and steady while playing can benefit from engaging in Tai Chi, biking, elliptical, walking and swimming to create a strong core and increase stamina needed to play this ever-popular game.

Ankle Injuries

What types of injuries are you seeing?

The most common pickle ball injury I see is Achilles tendon tears or ruptures.

The typical patient is playing for the first time, although experienced players have also sustained these injuries. The player will take a quick step on the court and feel pain in the back of their ankle and often hear a pop and have difficulty walking.

It is important to get seen by someone experienced in the treatment of these injuries as quickly as possible, hopefully within a couple of days of the injury.

How are these injuries treated?

If seen by an Orthopaedic Foot and Ankle specialist, we can quickly place the patient into an appropriate splint or boot and place them on crutches.

Further treatment is determined by the patient’s overall medical conditions, and desired activity level going forward.

  • If a continued high level of activity is desirable then surgical repair is usually recommended.
  • If lower levels of activity are planned and avoiding sprinting, cutting and jumping sports, then we can consider non-operative treatment.

With either treatment, patients can expect the overall recovery to last up to 9-12 months.

What can I do to avoid an ankle injury?

The best way to avoid getting injured is to do lots of stretching of the calf muscles and hamstrings prior to playing pickle ball and begin warming up slowly on the court.

Hip Injuries

What are some of the typical hip injuries?

The most common hip injuries from pickleball are muscle strains of the gluteal, hip flexor or hamstring muscles. Labral tears and exacerbation of underlying hip arthritis can also occur.

How they are treated?

Muscle strains are treated with rest, anti-inflammatories and physical therapy to work on stretching and strengthening.

Labral tears are often treated non-operatively with anti-inflammatories, physical therapy and sometimes injections.

Hip arthritis is treated non-operatively if mild to moderate, but if it is severe and recalcitrant to non-operative management a hip replacement can be performed. Most patients are able to get back to playing pickleball after a hip replacement!

What can people do to avoid a hip injury?

People can help prevent hip injuries by stretching prior to playing and working on core, hip and lower extremity strengthening.

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

7 Suggestions to Help With Mouse Shoulder

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Article featured on The Leagrave Therapy Clinic

If you work in an office, you probably spend hours every day with one arm extended on your mouse, clicking and dragging items. Mouse shoulder is a condition that can create shoulder pain from using a mouse with the computer for long periods of time due to poor ergonomics or inappropriate arm or wrist support.

The pain tends to spread over one side of the neck and into the shoulder, it can develop over weeks or months and is often described as a “burning” or deep aching sensation. This repetitive strain injury (RSI) or work-related upper limb disorder can occur from constant repetitive movements in a limited area can lead to real pain problems in the shoulder, neck, and upper back. It may take several weeks or months to develop, but once established Mouse Shoulder can take less than one hour of mouse use a day to maintain this repetitive strain state.

The Canadian Centre for Occupational and Health Safety reports that we actually use our mouses THREE times as often as the keyboard. This repetitive use could occur during work or while playing video games. If you haven’t set up an ergonomic work station, your mouse with relation to your office desk could be positioned too low or too high. It could also be set up in a way where your arm has no or little support during the day.

If your mouse is too low, you’re constantly reaching your hand towards it. Too high and you’re constantly tensing the muscles in your upper arm, shoulder and neck and cause an imbalance of muscle use. With enough time and stress, any area of the body can succumb to a repetitive strain injury (RSI) which is what occurs with mouse shoulder.

How Do l Get Mouse Shoulder?

The shoulder and shoulder blade attach to the body by various muscles that insert into the spine, ribcage, neck and base of the skull. Holding a mouse with the arm held away from the body causes these muscles to contract and become tight, as they support the weight of the outstretched arm. Sitting like this for several hours with little variation or relaxation can lead to pain and weakness over time.

What can be done to help

Mouse Shoulder responds well to a combination of anti-inflammatory drugs (NSAIDs) and manual treatment. In acute cases medical acupuncture can reduce the severe pain and muscle spasm by treating the painful trigger points.

However, treatment alone is not the answer. Without any modification to work posture or lifestyle these symptoms will return within days or weeks. You are then at risk of becoming dependent on repeated, costly and long-term treatment.

7 Ways To Help Yourself

  1. Become ‘ambi-moustrous’: learn to use the mouse with BOTH hands. This is a difficult skill to learn and will need to be practised little and often each day. Alternatively, learn to hold the mouse closer to your side and remember to drop the shoulder down.
  2. Change your mouse to a Trackball or marble mouse and bring it closer to you. Research has shown that holding the mouse with the arm less than 10° abducted from the body can reduces the muscle activity by a factor of 25-60%.
  3. One of the most important things to remember about Repetitive Strain Injuries is the word REPETITIVE. Add as much variety as you can to your desk and work practice. Share different designs of mouse between members of your office; swap them around every week or so, to add to the variety.
  4. Get up and move about regularly. If possible, rather than emailing or telephoning someone else in your office – go and talk to them in person.
  5. Activities such as racket sports, swimming, Pilates, archery or bell ringing, will exercise the upper back muscles.
  6. Use a resistance band (Theraband) to exercise upper back muscles for 2-3 minutes, 2-4 times a day. Building up the upper back and neck muscles will help improve your neck support and encourage a better posture.
  7. Self massage;  A tennis ball in a sock makes a good, cheap alternative to expensive self-massagers.

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

Osteoarthritis of the Hands

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Article featured on Arthritis Foundation

About half of all women and one-quarter of all men will experience the stiffness and pain of osteoarthritis (OA) of the hands by the time they are 85 years old. A degenerative disease that affects all the tissues of a joint, OA leads to the breakdown over time of the smooth, protective cartilage on the ends of bones, so bones rub together, causing pain. The 29 bones of your hands and wrists come together to form many small joints that can be affected by OA.

Where OA Affects the Hand

OA most commonly affects three parts of the hand:

  • The base of the thumb, where the thumb and wrist join (the trapeziometacarpal [TMC] or carpometacarpal [CMC] joint)
  • The joint closest to the fingertip (the distal interphalangeal [DIP] joint)
  • The middle joint of a finger (the proximal interphalangeal [PIP] joint)

Causes of Hand OA

Osteoarthritis usually occurs later in life, with no specific cause. But several factors can play a role, including:

  • Age: the older you are, the more likely you are to have hand OA.
  • Sex: women are more likely to be affected than men.
  • Race: whites are more often affected than African Americans.
  • Weight: obese people are more likely to have hand OA than thinner people.
  • Genes: some people inherit the tendency to develop osteoarthritis, usually at a younger age.
  • Injuries: Even when properly treated, an injured joint is more likely to develop OA over time. Fractures and dislocations are among the most common injuries that lead to arthritis.
  • Joint issues: Joint infections, overuse, loose ligaments, and poorly aligned joints can also lead to hand or wrist arthritis.

Symptoms of Hand OA

Along with cartilage loss, OA also causes bone spurs to form. Bone spurs in and around the joints increase your stiffness and pain. With worsening OA, daily activities can become difficult and your finger joints may lose their normal shape.
Symptoms of hand OA can include:

  • Pain: At first, pain will come and go. It worsens with use and eases with rest. Morning pain and stiffness are typical. As the osteoarthritis advances, the pain becomes more constant and may change from a dull ache to a sharp pain. It may start waking you up at night.
  • Stiffness and loss of motion: As arthritis progresses, you may lose the ability to open and close your fingers completely.
  • Crepitus: When damaged joint surfaces rub together, you may feel grinding, clicking or cracking sensations.
  • Swelling: Your body may respond to constant irritation and damage to the tissues surrounding the joint by swelling and becoming red and tender to the touch.
  • Nodules: Bony lumps may form on the middle joint of the finger (Bouchard’s nodes) or at the joint near the fingertip (Heberden’s nodes).
  • Joint deformity: Bone changes, loss of cartilage, unstable or loose ligaments and swelling can make your finger joints large and misshapen.
  • Weakness: The combination of joint pain, loss of motion and joint deformity can leave your hands weak. Activities that once were easy, such as opening a jar or starting the car, become difficult.

Diagnosing Hand OA

Your doctor will examine how your hands look and work and may check other joints for signs of arthritis. X-rays may show loss of space in your joints – indicating cartilage loss – and formation of bone spurs. She’ll make a diagnosis by combining this information with your medical and family history.

Treatments for Hand OA

Osteoarthritis is a chronic disease. There is no cure, but healthy lifestyle habits and treatments can help manage your symptoms and keep you active.

  • Non-Drug Treatments: Reducing strain on joints with a splint or brace, adapting hand movements, doing hand exercises or using hot or cold therapy can help to ease pain.
  • Drug Treatments: Medicines to ease OA symptoms are available as pills, syrups, creams or lotions, or they are injected into a joint. They include pain relievers like acetaminophen, counterirritants like capsaicin or menthol and non-steroidal anti-inflammatory drugs (NSAIDs) and corticosteroids.
  • Surgical Treatments: If medications or self-care activities fails to give relief, surgery may be an option. An orthopaedic surgeon can remove the damaged cartilage and fuse bones together or replace the damaged joint with a plastic, ceramic or metal implant.

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

Ways to Avoid Common Water Sports Injuries

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Article featured on Fyzical

Water sports enthusiasts often experience the thrill of gliding across waves and performing daring maneuvers. However, these activities come with inherent risks of injury, especially for those new to the sport or pushing their limits. As physical therapists, we’ve seen our fair share of injuries stemming from water skiing, surfing, and wakeboarding. Here we’ll share insights on how to avoid the three most common types of injuries associated with these exhilarating water sports.

  1. Sprains and Strains

The abrupt movements and high-speed actions involved in water skiing, surfing, and wakeboarding can put immense strain on muscles and ligaments, leading to sprains and strains. To prevent these injuries, it’s crucial to warm up properly before hitting the water. Incorporate dynamic stretches that mimic the movements you’ll be performing during your activity. Focus on key muscle groups such as the quadriceps, hamstrings, calves, and shoulders.

It’s imperative that you ensure your equipment is properly maintained and fitted to your body. Ill-fitting gear can exacerbate strain on certain muscles and increase the risk of injury. Finally, listen to your body and know your limits. Pushing yourself too hard too quickly can lead to overuse injuries. Gradually increase the intensity and duration of your sessions to build strength and endurance safely.

  1. Impact Injuries

Water sports, particularly surfing and wakeboarding, involve navigating unpredictable waves and wakes, increasing the likelihood of impact injuries. Collisions with the water’s surface or with obstacles such as buoys or other watercraft can result in bruises, cuts, or more severe injuries like fractures or concussions.

To minimize the risk of impact injuries, always scout the area before starting your session, paying attention to potential hazards such as rocks, shallow areas, or crowded waterways. Invest in high-quality safety gear, including helmets and impact vests, especially when attempting more advanced maneuvers or riding in challenging conditions.

You should also focus on developing proper technique and body positioning to absorb impact effectively. Learning to fall safely can significantly reduce the severity of injuries. Practice falling in a controlled manner, tucking your chin to your chest and keeping your limbs close to your body to minimize the risk of injury upon impact.

  1. Overuse Injuries

Repetitive movements can place strain on specific muscle groups and joints, leading to overuse injuries such as tendonitis, bursitis, or stress fractures. These injuries often develop gradually over time due to repeated stress on the affected area.

While you will want to be on the water as much as possible this summer,  incorporate cross-training activities into your fitness routine to strengthen supporting muscle groups and improve overall flexibility. Balance your water sports sessions with low-impact exercises such as swimming, yoga, or cycling to reduce strain on vulnerable areas and promote recovery.

Prioritize rest and recovery days to allow your body ample time to repair and rebuild tissues. Listen to any warning signs of overuse, such as persistent pain or swelling, and seek professional guidance from a physical therapist or sports medicine specialist if needed.

While water skiing, surfing, and wakeboarding offer thrilling experiences, it’s essential to prioritize safety and injury prevention. By warming up properly, practicing proper technique, wearing appropriate safety gear, and listening to your body, you can minimize the risk of common injuries and enjoy these water sports to the fullest. Remember, staying injury-free means more time on the water doing what you love.

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

Causes & Treatments of Elbow Dislocations

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Article featured on OrthoInfo

When the joint surfaces of the elbow’s three bones are separated, the elbow is dislocated.

Elbow dislocations can be complete or partial, and usually occur after a trauma, such as a fall, motor vehicle collision, or other accident.

  • In a complete dislocation, the joint surfaces are completely separated.
  • In a partial dislocation, the joint surfaces are only partially separated. A partial dislocation is also called a subluxation.

Anatomy

Three bones come together to make up the elbow joint.

  • The humerus  is the bone in the upper arm.
  • Two bones in the forearm, the radius and the ulna, form the lower part of the elbow.

Each of these bones has a very distinct shape.

Ligaments connected to the bones keep the elbow joint together and the bones in proper alignment.

The elbow is both a hinge joint and a ball and socket joint. As muscles contract and relax, two unique motions occur at the elbow.

  • Bending occurs through a hinge joint that allows the elbow to bend and straighten. This is called flexion and extension, respectively.
  • Rotation occurs though a ball and socket joint that allows the hand to be rotated palm up and palm down. This is called supination and pronation, respectively.

Injuries and dislocations to the elbow can affect either of these motions.

Cause

Elbow dislocations are not common.

  • Elbow dislocations typically occur when a person falls onto an outstretched hand. When the hand hits the ground, the force is sent to the elbow. Usually, there is a turning motion in this force. This can drive and rotate the elbow out of its socket. This may occur through a simple fall.
  • Elbow dislocations can also happen:
    • In motor vehicle collisions when a passenger reaches forward to brace for impact.
    • When a wrestler or football player rotates their body with their hand planted on the ground.

Any time force is sent through the arm, the elbow can dislocate.

The elbow is stable because of the combined stabilizing effects of bone surfaces, ligaments, and muscles. When an elbow dislocates, any or all of these structures can be injured to different degrees.

  • A simple dislocation does not have any major bone injury but has ligament injuries.
  • A complex dislocation has bone injuries (fractures) in addition to the ligament injuries found in a simple dislocation.
  • In the most severe dislocations, the blood vessels and nerves that travel across the elbow may be injured. If this happens, there is a risk of losing the arm, meaning the arm must be amputated.

Risk Factors

You are at greater risk for dislocating your elbow if:

  • You are born with greater laxity or looseness in your ligaments
  • You are born with an ulna bone that has a shallow groove for the elbow hinge joint

Symptoms

A complete elbow dislocation is extremely painful and very obvious. The arm will look deformed and may have an odd twist at the elbow.

Signs of a partial dislocation (subluxation) may include:

  • Pain when moving the elbow
  • Bruising on the inside or outside of the elbow where ligaments may have been stretched or torn
  • A sense of the elbow shifting in and out of place spontaneously (suddenly and 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

Foot, Leg & Ankle Swelling

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Article featured on Mount Sinai

Painless swelling of the feet and ankles is a common problem, especially among older people.

Abnormal buildup of fluid in the ankles, feet, and legs can cause swelling. This fluid buildup and swelling is called edema.

Considerations

Causes

Home Care

What to Expect at Your Office Visit

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