How to Select the Best Athletic Shoes for You

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Article featured on Foot Cared MD

How Do I Pick Athletic Shoes?

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

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

What Type of Athletic Shoe Should I Get?

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

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

What Should I Look for in an Athletic Shoe?

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

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

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

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

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

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

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

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

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

Other Design Features

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

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

What If I Develop Foot Problems?

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

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

Talk to your foot and ankle orthopaedic surgeon if you are experiencing foot or ankle problems. Working with your surgeon along with pedorthists and orthotists (specialists trained to make and modify shoe inserts) will ensure you get the right shoe for the best possible treatment.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Are Standing Desks Good for Your Back?

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Article featured on Summit Orthopedics

Standing desks promise many benefits, including better overall health and less back pain. Research is ongoing into what, if any, benefits a standing desk might actually have, but if you’re used to sitting for long hours and staring at a computer each day, you know how tough all that sitting can be on your back and neck. Can a standing desk help?

The connections between sitting and back pain

One reason sitting for long periods of time can cause backaches is that it puts more pressure on the discs that cushion the spine’s bony vertebrae. Sitting for a long time can also cause muscles in the back to get stiff, creating soreness. If you’re sitting with poor posture, that can make the effects worse. Slouching can put more stress on the spinal ligaments and result in increased pressure on some parts of the spine. Standing desks seek to solve these problems.

Why might it be better to stand at a standing desk?

If your work requires you to be on a computer for most or all of your workday, a standing desk gives you a way to do that work while standing. Here are some potential benefits of standing more during the day:

  • Standing can help with your posture (if your slouching is just a habit and is not caused by a larger problem with your spine).
  • Standing may reduce back pain over time.
  • Standing burns a few more calories per hour than sitting does.
  • Some people find standing boosts their productivity (although this is not true for everyone).

Note Some people — those with vascular problems or who are at increased risk of swelling in their lower limbs — might have increased health risks from a standing desk. Talk with your healthcare provider before choosing to try a standing desk.

How can I get started with a standing desk?

  • The most important thing to do is to take it slow. Don’t expect to go from 8-plus hours of sitting to 8-plus hours of standing right away. Build up your stamina gradually.
  • Be mindful of the increased pressure on your feet and ankles. For example, you may want to wear supportive shoes to help prevent foot soreness. Anti-fatigue mats can also help.
  • Take breaks to walk and move. This is also true if you’re at a sitting desk, but just because you’re standing doesn’t mean movement stops being beneficial. Move around to prevent stiffness and soreness.

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

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Article featured on Orthapaedic Associates
If you have a desk job, you probably spend a lot of time sitting at your desk, working on your computer. But did you know that this can sometimes lead to back pain? Back pain can be a real nuisance, making it hard to focus on your work and enjoy your day.In this article, we will talk about some simple ways to prevent and manage back pain while you’re at work. These tips are easy to follow and will help you feel better in no time.

Tips 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:

  • Gentle neck stretches
  • Shoulder rolls
  • Seated twists

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:

  • Sit back in your chair
  • Keep your back straight
  • Relax your shoulders
  • Keep your elbows close to your body

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

8 Ways to Move More During the Workday

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Article featured on VeryWellFit

Getting enough movement into your week if you have a sedentary job can be very challenging. Research shows that the average person gets a little over 5,000 steps per day, with some reports indicating the average to be as low as 3,000.

The Centers for Disease Control and Prevention (CDC) recommends adults get a minimum of 150-minutes of moderate or 75-minutes of high-intensity cardiovascular exercise (or an equivalent combination of the two) as well as 2 days of resistance training that targets every major muscle group each week. If you are only getting 5,000 steps per day, you likely are not reaching those goals.

The Importance of Movement

A large portion of the energy burned through the day comes from a type of activity called non-exercise activity thermogenesis (NEAT). This type of movement accounts for all non-planned or intentional exercise. It includes any kind of walking, fidgeting, or other calorie-burning activities that are a byproduct of your daily activities.

NEAT helps keep your energy intake and output balanced, which is vital for maintaining a healthy weight. Research shows that NEAT is responsible for 6 to 10% of the total daily energy expenditure (TDEE) in sedentary individuals and 50% or greater in those who are very active throughout the day. It is clear that NEAT is a vital component of creating a healthy energy balance.

With sedentary jobs and lifestyles, NEAT is often greatly diminished. Even if you hit the gym a few times per week, you may not be moving enough to keep your weight in a healthy range. A 2018 national survey found that 57% of the responders believed themselves to be overweight.

Forty-five percent of responders thought they gained weight at their current job, and 26% reported a weight gain of more than 10 pounds. A further 11% said they gained more than 20 pounds. Weight gain and a sedentary lifestyle may contribute to health issues such as diabetes, heart disease, heart failure, stroke, some types of cancer, and poorer mental health outcomes.

For instance, one study by the American Heart Association monitored 11,000 middle-aged Americans over 6 years. Researchers found that study participants who completed 30 minutes of walking four times per week had a significantly lower risk of heart failure than those who did not.

Regular movement can also improve symptoms of anxiety and depression, improving your mood and helping you feel more balanced.

Ways to Work Movement Into Your Day

Adding more movement into your day doesn’t have to time consuming or difficult. Here are several ways to increase NEAT and planned activity during your workday.

Take Movement Breaks

Setting timers for breaks is a simple and highly effective method for increasing movement. Choose a length of time that you will work, such as 1 hour, and set timers for breaks lasting 5 to 10 minutes.

Getting up to move around, performing light stretches, or going for a walk around the office or your home can help combat the adverse effects of sitting, such as pain, stiffness, and muscular imbalances. It also can help increase your energy expenditure.

One study shows that even short, 3-minute movement breaks when taken every 30 minutes can combat the effects of sitting, including more stable blood sugar levels, reduced “bad” (LDL) cholesterol levels, and improved fasting glucose. The blood flow boost that comes from getting out of your seat is the likely cause of these benefits, according to researchers.

Pace the Room

Whenever you have calls at work, try pacing the room instead of staying in your seat. Pacing not only increases your activity levels but may also help increase creativity—a win-win for your employer and your health.

Set Up a Movement Workstation

If you have the flexibility to switch out your regular desk set-up for a standing or walking workstation, you can increase your movement substantially. To reach 10,000 steps, for example, you only need to walk for about 1 hour and 40 minutes, or up to 2 hours, depending on your stride length and speed.

Choosing to alternate between sitting and walking for work can be a more manageable alternative. This option is especially beneficial if walking for several hours is too physically challenging for you.

Alternatively, try standing for part of the day. While standing doesn’t burn too many extra calories compared to sitting, they do add up. And there are other benefits, such as a reduced risk of diseases and mortality. As long as you are already standing, consider using a weighted hula hoop to strengthen your core and loosen your hips.

Use Your Lunch Hour Wisely

If you have extra time at lunch, consider heading outdoors for a walk. Walking after your meal can help control blood sugar levels, adding even more significant benefits to your extra activity.

Another reason to walk during your lunch hour is that it utilizes a habit-building method called habit stacking. Because eating lunch is something you do every day on auto-pilot, stacking a walk onto that ingrained habit will help anchor movement into your daily routine.

Do Desk Exercises

There are several types of exercises you can do at your desk. Plus, equipment such as an under-the-desk peddler can help keep you moving and burning calories during your workday.

According to research, these devices have been shown to be beneficial for overweight office workers, who increased daily calorie burn without discomfort. You can also keep resistance bands and dumbbells nearby to grab when you are on calls, listening to meetings from your desk, or during one of your breaks.

Try Walking Meetings

If you feel comfortable, try pitching the idea of walking meetings. Whenever a brainstorming session or one-on-one meeting takes place with co-workers, taking the meeting on the move might be an option everyone can benefit from. Not only will it potentially increase creativity, but you will be able to get more movement into your day as well.

Take Advantage Of the Stairs

If your building has stairs, skip the elevator and take the stairs whenever you can. This recommendation is a popular, well-known one for a reason.

Stair climbing can burn three times as many calories as standing or light walking, making it a NEAT champion. Plus, stair walking exercise breaks can increase your cardio fitness level, reduce the risk of disease, and boost your fitness level.

Create Opportunities to Walk

Look for creative ways to build more walking into your day. Have a memo that you need to send to a co-worker? Get up and walk it over instead of relying on messaging or email.

Bring a small water bottle to work and fill it up as soon as it is empty. Park further away in the parking lot to increase your steps to and from the building.

And, walk to pick up your lunch rather than having it delivered to the office. Little trips like these will add up to substantial steps over the day.

Set Yourself Up for Success

Part of winning the battle with adding movement into your routine involves thinking things through or planning ahead. To set yourself up for success, use these tips to make movement more seamless and natural.

  • Schedule it: Schedule your breaks, lunch workouts, and movement into the day and stick to it.
  • Wear comfortable shoes: Either wear or bring comfortable, supportive shoes you can move easily in to increase your motivation and desire to move more.
  • Keep basic fitness equipment nearby: If you keep workout equipment within sight, you’ll be more likely to use it. Using an exercise ball or balance disc are also great options for increasing NEAT.
  • Use a headset for calls: Walking while on calls is much easier and better for your posture when you use a headset or earphones with a microphone.
  • Add comfortable flooring: If you plan on standing at your desk, you might want to invest in a padded mat for comfort.
  • Find a workout buddy: Social support can increase your motivation and accountability to stick to your movement plans. Find someone to join you on your lunch break walks.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

How to Improve Your Posture at Work

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Article featured on Atlanta Spine Institute

How to Improve Your Posture at Work

A majority of Americans spend long periods of time sitting down while at work. Having an improper posture day after day can put those people at risk of chronic back pain, disorders, or future injuries. Read on to learn more about improving your posture at work.

Sitting Disease

The term sitting disease is a relatively new term. It refers to sitting for extended periods of time with little movement and poor posture, which results in multiple long term medical conditions, with chronic back pain being the most common. Even with a healthy level of exercise before or after work, the long periods of sitting can still cause health issues. Sitting disease is most often caused by the following:

  • Long periods without movement which can restrict blood flow to the spine.
  • Workstation or desk setup that causes neck strain, typically a result of monitors that aren’t at eye level.
  • Crossing your legs or ankles for long periods which can cause misalignment of the hips.
  • Slouching over with a rounded back, putting additional stress on your back.

Improving Work Ergonomics to Reduce Neck and Back Pain

Work ergonomics refers to fitting your job to your body and what it needs. For office work, this usually entails adjusting your workstation, desk, computer, chair, and your working habits to better fit your body. Improving work ergonomics generally focuses on keeping your body in a neutral position, not slouching over, and not leaning back too far. Some general tips to improve your work ergonomics include:

  • Rest with your feet flat on the ground and limit the amount of time with your feet or ankles crossed.
  • Keep your back against the back of your chair.
  • Make use of the lumbar support on your chair to help prevent slouching.
  • Adjust your computer monitors so that they’re at eye level, making sure that you’re not always looking down or up on them, which can strain the neck.

Take Breaks

Even with an improved work ergonomics, it is still important to take breaks, stretch, move around, stretch your legs, and promote blood flow. Research has revealed that taking a break about every half hour can significantly reduce the potential for health risks associated with prolonged sitting.

Listen to What Your Body Tells You

Awareness is another key factor in preventing chronic neck and back problems. If your body starts to become sore or stiff, analyze your work ergonomics. Maybe something needs adjusted, or maybe you just need more breaks. Try adjusting and see if the soreness or stiffness improves. If you suffer from chronic neck or back pain, schedule an appointment with your spine specialist to diagnose and recommend treatment to improve your neck and back.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, 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 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 Sitting Too Much Is Bad For Your Health

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Article featured on WebMD

1. It Hurts Your Heart

Scientists first noticed something was up in a study that compared two similar groups: transit drivers, who sit most of the day, and conductors or guards, who don’t. Though their diets and lifestyles were a lot alike, those that sat were about twice as likely to get heart disease as those that stood.

2. It Can Shorten Your Life

You’re more likely to die earlier from any cause if you sit for long stretches at a time. It doesn’t help if you exercise every day or not. Of course, that’s no excuse to skip the gym. If you do that, your time may be even shorter.

3. Dementia Is More Likely

If you sit too much, your brain could look just like that of someone with dementia. Sitting also raises your risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol, which all play a role in the condition. Moving throughout the day can help even more than exercise to lower your risk of all these health problems.

4. You’ll Undo All That Exercise

The effects of too much sitting are hard to counter with exercise. Even if you work out 7 hours a week — far more than the suggested 2-3 hours — you can’t reverse the effects of sitting 7 hours at a time. Don’t throw away all that hard work at the gym by hitting the couch for the rest of the day. Keep moving!

5. Your Odds of Diabetes Rise

Yup, you’re more likely to have it, too, if you sit all day. And it isn’t only because you burn fewer calories. It’s the actual sitting that seems to do it. It isn’t clear why, but doctors think sitting may change the way your body reacts to insulin, the hormone that helps it burn sugar and carbs for energy.

6. You Could Get DVT

Deep vein thrombosis (DVT) is a clot that forms in your leg, often because you sit still for too long. It can be serious if the clot breaks free and lodges in your lung. You might notice swelling and pain, but some people have no symptoms. That’s why it’s a good idea to break up long sitting sessions.

7. You’ll Gain Weight

Watch a lot of TV? Surf the web for hours on end? You’re more likely to be overweight or obese. If you exercise every day, that’s good, but it won’t make a huge dent in extra weight you gain as a result of too much screen time.

8. Your Anxiety Might Spike

It could be that you’re often by yourself and engaged in a screen-based activity. If this disrupts your sleep, you can get even more anxious. Plus, too much alone time can make you withdraw from friends and loved ones, which is linked to social anxiety. Scientists are still trying to figure out the exact cause.

9. It Wrecks Your Back

The seated position puts huge stress on your back muscles, neck, and spine. It’s even worse if you slouch. Look for an ergonomic chair — that means it’ll be the right height and support your back in the proper spots. But remember: No matter how comfortable you get, your back still won’t like a long sitting session. Get up and move around for a minute or two every half hour to keep your spine in line. 

10. It Leads to Varicose Veins

Sit for too long and blood can pool in your legs. This puts added pressure in your veins. They could swell, twist, or bulge — what doctors call varicose veins. You may also see spider veins, bundles of broken blood vessels nearby. They usually aren’t serious, but they can ache. Your doctor can tell you about treatment options if you need them.

11. If You Don’t Move It, You Could Lose It

Older adults who aren’t active may be more likely to get osteoporosis (weakened bones) and could slowly become unable to perform basic tasks of everyday life, like taking a bath or using the toilet. While moderate exercise won’t prevent it, you don’t have to go out and run a marathon or take up farming to stay mobile in your golden years. Just don’t plant yourself on the couch for hours at a time.

12. Your Cancer Risk Goes Up

You may be more likely to get colon, endometrial, or lung cancer. The more you sit, the higher the odds. Older women have higher odds of breast cancer. That doesn’t change if you’re super-active. What matters is how much you sit.

13. How to Take a Stand

Work more movement into your day: Stand up and stretch every half hour or so. Touch your toes. Take a stroll around the office. Stand at your desk for part of the day. Get a desk that raises or make your own: Set your computer on top of a box. Talk to your boss about a treadmill desk. All these things can help stop the negative effects of uninterrupted sitting and keep you on the road to good health.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, 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 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 to Know About Lower Back Pain When Sitting

What to Know About Lower Back Pain When Sitting

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Medically reviewed by Emelia Arquilla, DO— Written by Hana Ames on October 14, 2020. | From Medical News Today

The cause of pain in the lower back while sitting may involve posture, an injury, or a health condition.

Back pain is one of the most common medical problems in the United States. About 1 in 4 adults in the country have at least 1 day of back pain in any 3-month period.

Here, we describe the causes, treatments, and prevention of lower back pain while sitting.

What does it feel like?

Back pain may be acute, in which case it comes on suddenly and usually lasts a few days or weeks. Or, the pain may be chronic, lasting longer than 12 weeks.

Pain in the lower back may be sudden and sharp or a dull, constant ache.

Causes

A variety of factors can cause pain in the lower back while sitting, and the best approach to treatment depends on the cause.

The treatment plan might include over-the-counter pain relief medication, physical therapy, a new exercise routine, surgery, or a combination.

Posture

Poor posture can cause or worsen lower back pain. Improving posture involves changing a person’s position as they sit or stand. It can often ease or relieve the pain.

Injury

A person might injure their lower back while lifting something incorrectly, leading to a strain or sprain in the area.

The injury might instead result from trauma, sustained during sports or from a car accident, for example.

Sciatica

Sciatica happens when something presses on the sciatic nerve, which travels through the buttocks and extends down the back of the leg, and the issue can cause pain throughout the area.

The pain may be intense and feel like an electric shock or be a dull ache.

Herniated disk

A herniated disk refers to a disk in the spine bulging outward and pressing on a spinal nerve. Any disk in the spine can be affected.

Treatment for this condition usually involves medication and physical therapy.

Lumbar disk disease

Lumbar disk disease, also known as degenerative disk disease, is not actually a disease. Usually, it results from aging.

It occurs when the disks between the vertebrae of the spinal column wear down.

Spondylolisthesis

Spondylolisthesis involves a vertebra of the lower spine slipping out of place and pinching nearby nerves.

Home care strategies

A person may not need professional treatment for lower back pain while sitting.

Often, a person can take steps at home to relieve the pain and keep it from returning. Some strategies include:

Staying active

It can be tempting to rest as much as possible, but the medical community recommend keeping active to ease lower back pain.

Try not to do too much at once, however. Instead, try coupling physical therapy or a recommended form of exercise below with other home treatments.

Using heat and cold

Alternating between heat and cold can often help ease lower back pain.

Taking a hot bath or using a hot water bottle may help alleviate the pain. Heat can also increase blood flow to the area and promote healing in the muscles and tissues of the back.

Applying ice packs or bags of frozen vegetables to the area can also ease pain, but ensure to wrap them in a cloth first.

Heating or cooling sprays are also available over the counter, and they can stimulate the nerves in the area.

Taking pain relief medication

Nonsteroidal anti-inflammatory drugs, or NSAIDs can help ease pain in the lower back. Many, such as ibuprofen, are available without a prescription.

People tend to take these medications orally, but they also come as creams, gels, patches, and sprays.

Stretching and exercising

Exercises and stretches can help strengthen the lower back and prevent the pain from occurring.

Routines that focus on working the core, or abdominal, muscles may also help speed recovery from chronic lower back pain.

Yoga, for example, can help relieve pain in the lower back and neck, and other forms of exercise that may help include:

  • swimming
  • walking
  • Pilates

Stretches that can help alleviate lower back pain include:

  • Deep lunge: Kneel on one knee, with the other foot in front. Facing forward, lift the back knee up. Hold the position for 5 seconds.
  • Back stretch: Lie on the stomach, using the arms to push the upper body off the floor. Hold the position for 30 seconds before allowing the back to relax.
  • Sagittal core strengthening: Standing 3 feet away from a wall with the feet should-width apart, tighten the abdominal muscles, then reach through the legs to touch the wall, keeping the hips and knees bent. Use the hips to push the body back to a standing position, then extend arms and reach over the head and slightly backward.

Prevention

Lower back pain is more common in people with obesity and people who smoke.

Also, people who are infrequently active are more likely to have lower back pain, as are people who tend to be inactive but occasionally engage in strenuous exercise.

The best sitting position

The Department of Health and Human Services warn against slouching and recommend sitting up straight, with the back against the back of the chair and the feet flat on the floor.

They also recommend keeping the knees slightly higher than the hips when sitting.

Diagnosis

To determine the cause of back pain, a healthcare provider will ask the person about their medical history and perform a physical examination.

If the pain is acute, further tests are usually not necessary, unless the pain results from an injury.

The treatment for chronic pain depends on the cause, and surgery may be an option.

When to see a doctor

Seek medical attention if lower back pain is severe, lasting, or does not improve with stretches, exercises, and other home care techniques.

Also, contact a doctor if the pain results from an 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, 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 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

Work-from-Home Ergonomics 101: Setting Up Your Remote Office

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From Rachel Pelta at FlexJobs

Since many of us are working at home right now (and weren’t expecting it), lots of people are improvising their “workstation.” For some, that means working at a desk, and for others, that means sitting on the couch or commandeering the kitchen table during work hours.

We’ve got some advice on how to set up an ergonomic workspace at home. While it’s best if you can buy the right equipment, that doesn’t mean you have to. Sometimes simple works, so we’ve included some DIY work-from-home ergonomic hacks you can use with things you’ve probably got at home. Read more