Getting Your Knees Ready for Summer Hiking

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Article featured on AZ Ortho

Are you an avid hiker ready to hit the trails and conquer new heights? We get the appeal—hiking is an amazing way to connect with nature while staying active at the same time. However, you have to keep an eye on your joints, especially your knees, to ensure a smooth and pain-free hiking experience.

Here are some handy orthopedic tips specifically tailored for hikers to prevent joint strain and keep your knees trail-ready.

Choose the Right Footwear

Investing in the right footwear can make a significant difference in protecting your knees while hiking. Opt for hiking boots or shoes that are specifically designed for rugged terrain. Look for features like ankle support, cushioned insoles, and durable outsoles with good traction. Properly fitting footwear also helps prevent blisters, hot spots, and discomfort that can indirectly affect your knee health.

Additional Tip: Consider Orthotic Inserts

If you have specific foot issues or pronation concerns, consider using orthotic inserts in your hiking shoes. Orthotics can provide additional support and alignment for your feet, which can help reduce stress on your knees.

Warm-Up and Stretch

Before starting your hike, spend at least 10–15 minutes warming up your muscles and performing dynamic stretches. No one should go into any type of exercise with cold muscles!

Good dynamic stretches should involve active movements that mimic the actions you’ll perform during the hike, such as leg swings, high knees, and lunges. These exercises increase blood flow to your muscles, improve flexibility, and prepare your body for the physical demands of hiking.

Additional Tip: Include Foam Rolling

Incorporate foam rolling into your pre-hike routine to release tension in your muscles and fascia. Focus on rolling out your quadriceps, hamstrings, calves, and IT band. Foam rolling can help improve your range of motion, reduce muscle tightness, and enhance overall mobility, which can contribute to better knee health during your hike.

Maintain Proper Posture

Proper posture lets you prevent knee strain and maintain good overall body alignment during hiking. Keep your head up, shoulders relaxed, and gaze forward to avoid rounding your shoulders or slouching. Engage your core muscles to support your spine and pelvis, which reduces strain on your lower back and knees. Periodically check your posture throughout your hike and make adjustments as needed.

Additional Tip: Use Backpack Ergonomics

If you’re carrying a backpack during your hike, make sure the straps are adjusted properly to distribute weight evenly. Use a backpack that has padded shoulder straps, a waist belt, and a chest strap to stabilize the load and prevent strain on your back and shoulders. Pack essential items strategically to minimize unnecessary weight and optimize balance while hiking.

Gradually Increase Intensity

Whether you’re a beginner or an experienced hiker, it’s best to progress gradually when increasing the intensity of your hikes. Start with shorter distances and easier trails, gradually building up to longer hikes with more elevation gain. Listen to your body’s cues and take breaks as needed to rest and refuel. Pushing yourself too hard too soon can lead to overuse injuries and trouble for your knees.

Additional Tip: Incorporate Cross-Training

Incorporate cross-training activities like cycling, swimming, or yoga into your fitness routine to gain better strength, flexibility, and endurance. Cross-training can help prevent muscle imbalances, improve joint stability, and reduce the risk of overuse injuries.

Watch Your Foot Placement

Pay attention to where you step while hiking to avoid uneven terrain and obstacles that could lead to slips or falls. Take deliberate steps and use caution when navigating rocky or slippery surfaces. Choose stable footing whenever possible and use trekking poles for added balance and support, especially during descents or challenging terrain.

Additional Tip: Use Proper Descending Techniques

When descending steep slopes or rocky terrain, use proper techniques to protect your knees. Descend slowly and maintain a slightly bent knee position to absorb shock and reduce the impact on your joints. Avoid locking your knees or landing with excessive force, as this can strain your knee ligaments and cartilage.

Strengthen Your Leg Muscles

Strong leg muscles provide the support and stability your knees need during hikes. Incorporate strength training exercises into your fitness routine to target your quadriceps, hamstrings, calves, and glutes. Squats, lunges, calf raises, and leg presses are excellent exercises to build strength and improve knee stability. Consistent strength training can help prevent joint strain and enhance your hiking performance.

Additional Tip: Focus on Functional Movements

In addition to traditional strength training exercises like squats, lunges, and leg presses, prioritize functional movements that mimic hiking actions. Include exercises such as step-ups, single-leg squats, and lateral lunges to improve balance, stability, and agility. Functional training prepares your muscles for the specific demands of hiking, reducing the risk of injuries.

Listen to Your Body

Lastly, listen to your body and pay attention to any signs of discomfort or pain in your knees while hiking. If you experience persistent pain, swelling, or instability, seek medical attention and avoid pushing through the pain. Rest, ice, compression, and elevation (RICE) can help alleviate minor knee injuries, but consulting with an orthopedic specialist is needed for proper diagnosis and treatment.

Additional Tip: Implement Recovery Strategies

After your hike, prioritize recovery strategies to promote muscle recovery and reduce inflammation in your knees. Perform gentle stretching exercises, use foam rollers or massage tools to alleviate muscle tension, and apply ice packs to reduce swelling. To get fully recovered and help your joints, get a good amount of rest, hydration, and nutrition as well.

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

Understanding Common Orthopedic Injuries

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Article featured on Citizens Specialty Hospital

Orthopedic injuries are among the most common types of injuries that occur in humans. These injuries occur as a result of damage to the musculoskeletal system, which is responsible for the movement of the body. The musculoskeletal system includes the bones, muscles, ligaments, tendons, and cartilage. Orthopedic injuries can result from a variety of causes such as trauma, overuse, and improper use or genetic predisposition. Regardless of what causes these injuries, understanding the symptoms, and treatments for them can make a significant difference in the recovery process.

Fractures are one of the most common types of orthopedic injuries. A fracture occurs when there is a break in the continuity of the bone, and it can happen due to a variety of reasons such as a fall, car accident, or sports injury. The symptoms of a fracture may include pain, swelling, and inability to move the affected area. Treatment for fractures may include immobilization, rest, pain medication, and in severe cases, surgery. The type of treatment prescribed will depend on the severity of the fracture, its location, and the age and general health of the patient.

Sprains are another common orthopedic injury that occurs when a ligament gets stretched or torn. Sprains can happen due to a sudden twist or impact, and they commonly occur in the ankle, knee, or wrist joints. The symptoms of a sprain may include pain, swelling, and difficulty moving the affected joint. Treatment for sprains typically involves rest, elevation, compression, and ice. In severe cases, surgery may be required to repair the damaged ligament or joint.

Tendinitis is a type of orthopedic injury that occurs when tendons, which are the thick bands of tissue that connect muscles to bones, become inflamed. Tendinitis commonly occurs as a result of overuse, and it can affect any tendon in the body. The symptoms of tendinitis may include pain, stiffening, and swelling. Treatment for tendinitis typically involves rest, ice, anti-inflammatory medication, and physical therapy to help restore strength and flexibility to the affected area.

Arthritis is a condition that causes inflammation and pain in the joints. There are many different types of arthritis, but the most common type is osteoarthritis, which is caused by wear and tear on the joints over time. The symptoms of arthritis may include pain, stiffness, and swelling. Treatment for arthritis involves managing pain and inflammation through medication, physical therapy, and lifestyle changes such as exercise and weight loss. In severe cases, surgery may be required to replace the damaged joint.

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

Can Weight Training Protect Your Brain from Dementia?

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Article featured on MedicalNewsToday

As of 2021, researchers estimate that about 57 million peopleTrusted Source globally were living with dementia — a neurological condition that impacts a person’s memory and thinking skills.

Past studies show there are a number of modifiable lifestyle factors that may help reduce a person’s risk of developing dementia, such as regular exercise both earlier in life and at an older age.

“Dementia affects millions of people worldwide and has a major impact not only on individuals, but also on families and healthcare systems,” Isadora Ribeiro, PhD, a São Paulo Research Foundation (FAPESP) doctoral fellowship recipient at the School of Medical Sciences (FCM) at the State University of Campinas (UNICAMP) in Brazil told Medical News Today.

Why focus on weight training?

For this study, researchers recruited 44 adults ages 55 or older with a diagnosis of mild cognitive impairment.

Study participants were divided into two groups. The weight training group participated in a resistance exercise program with moderate to high intensity sessions twice a week, with progressive loads, meaning weight or sets were increased as participants’ muscles strengthened. The control group did not exercise for the duration of the study.

“We chose to study resistance training because its primary goal is to increase muscle strength, which is especially important in older adults,” Ribeiro explained.

Weight training helps protect certain areas of the brain

At the study’s conclusion, Ribeiro and her team found that after six months, participants in the weight training group showed improvement in verbal episodic memoryTrusted Source and the strength of neurons and areas of the brain associated with Alzheimer’s disease.

Conversely, the control group’s participants showed signs of worsening brain parameters.

“This is an interesting finding because it suggests that weight training may not only help to increase cognition, but also prevent the development of atrophy in regions related to Alzheimer’s disease — potentially delaying progression or even preventing the onset of dementia,” Ribeiro details.

Reversing mild cognitive impairment

Scientists also discovered that five participants in the weight training group no longer had a diagnosis of mild cognitive impairment when they reached the end of the study.

“This suggests that weight training may alter the clinical trajectory of individuals with mild cognitive impairment, shifting them from an increased risk of dementia to preserved cognition by the end of the study,” Ribeiro said.

Strength training offers even more benefits to older adults

MNT had the opportunity to speak with Gary Small, MD, chair of psychiatry at Hackensack University Medical Center in New Jersey and author of numerous books on cognitive health and aging, including the New York Times best seller The Memory Bible, about this study.

“These findings are consistent with previous research in animals and humans showing that strength training improves cognitive abilities,” Small commented. “Most of the previous studies demonstrating the brain health benefits of physical activity have focused on aerobic exercise, and that body of research has been compelling that regular physical exercise increases the volume of brain regions controlling memory and thinking.”

Larger studies in different populations still needed

MNT also talked to David Cutler, MD, a board certified family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA, about this research.

Cutler said he did not find the study’s findings surprising because doctors always recommend patients engage in exercise to help prevent cognitive decline.

“I hadn’t seen any studies specifically looking at resistance training, but that wasn’t a surprise, that it was reinforcing that the things that patients are doing in terms of resistance exercises are most likely helpful,” he continued.

“Anytime people engage in any activity, whether it’s exercise, dietary, supplements, or medications, we want to make sure the benefits exceed the risks. And exercise training, especially for older people, can entail some risk. So these exercises need to be guided by someone to make sure patients don’t incur injuries when they’re doing them,” he underscored.

“I think we want to see (this study) in larger numbers, in both men and women, in people with other medical conditions, to make sure that we’re not putting people at risk when they’re undergoing these types of exercise regimens,” Cutler added.

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

Emergency Orthopedic First Aid: How to Handle Traumatic Situations

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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

 

A Guide to Managing Arthritis Pain Throughout the Body

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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 Long Does it Take to Recover from Orthopedic Surgery?

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Article featured on Orthopedic Associates

Preparing for orthopedic surgery can make a person nervous and hopeful at the same time. You are optimistic about the potential results and improvements that can come from surgical interventions. At the same time, there are often questions about the recovery process.

If you have an injury or chronic health issues affecting your function and movement, orthopedic surgery might be the key to restoring your health. Rest assured, knowing that the surgeon will plan the ideal treatment to address your unique needs, as well as recommendations to speed up your healing time and optimize overall results during recovery.

In addition to the surgical treatment, it’s just as important to ensure that you are diligent about implementing rehabilitation and care to support your healing. It takes time and effort to recover after surgery, but it will be worth the inconvenience because of the long-term results you can achieve.

How Long Does It Take to Recover from Orthopedic Surgery?

Remember that it is going to take time to recover from orthopedic surgery. Many patients are anxious to return to normal lifestyles as quickly as possible. But it’s critical that you follow the doctor’s recommendations to ensure proper healing.

Depending on the type of surgery you need, it can take anywhere from a few weeks to a few months to recover from orthopedic surgery.

The initial days and weeks after surgery often require immobilization and limited activities. But as your body heals, you can return to normal activities once again. Always follow the doctor’s recommendations because certain things might slow your progress if you aren’t careful about this healing time.

Initially, you will likely be dealing with pain, swelling, and inflammation. As these post-operative symptoms start to subside, your recovery treatment can change to include treatments that help you move again and restore normal function.

What Is Involved in Post-Surgery Recovery?

Each patient receives unique recommendations for their recovery plan, depending on the type of surgery and personalized concerns. Common recommendations during rehabilitation include services from medical experts and at-home methods to support the healing process.

  • Physical therapy
  • Occupational therapy
  • Ice and heat therapy
  • Stretching and strength training
  • Electrical stimulation
  • Pain management medications
  • Other medications to reduce inflammation and lower the risk of infection
  • Time off work and daily activities
  • Wound care

The more diligent you are in following the surgeon’s recommendations, the faster you can return to normal activities in the coming weeks and months. It’s critical that you respect this recovery period to allow your body time to heal. Returning to certain activities too soon could potentially harm your progress because of the damage or stress that occurs to the surgical site.

Recommendations for Post-Surgery Rehabilitation

Always plan time for recovery after orthopedic surgery. Your doctor will recommend how many days, weeks, or months you will need during this recovery time.

While there are unique recommendations depending on the type of surgery you need, general suggestions apply to all types of surgery.

Have Patience During Your Recovery

Even though you are anxious to return to your normal activities as quickly as possible, it’s essential that you are patient with yourself during this recovery time. Be kind to yourself and remember that time is one of the most important factors in supporting your healing.

Recovery won’t happen overnight. Healing takes time, and you need to respect your body and allow the natural healing processes to take place. A positive attitude about this process will help you maintain consistency in implementing the recommended practices during your recovery.

Talk to the surgeon before the treatment to understand realistic expectations for your recovery period. This conversation will help you know what to expect so you can maintain the right mindset, including realistic expectations for the recovery timeframe and specific treatments to assist with this healing period.

There’s no question that surgery is a major, life-changing procedure. Not only will this treatment affect your life, but it also has an impact on the lives of your family and friends. Loved ones can step in to assist during this treatment time.

Additionally, your recovery ensures that you can return to your family and career responsibilities after the surgery. Our team at Orthopedic Associates prioritizes your overall health, helping you return to an optimal way of living as quickly as possible.

Long-Term Perspective for Optimal Recovery

Not only are we helping you with a fast and effective recovery, but we also want to be sure that you achieve the best possible results in the future.

The small recovery steps you take right now can impact the long-term results you can achieve in the future.

If immobilization is recommended after surgery, avoiding activities that could overwork this part of the body is essential. For example, if you have knee surgery and the doctor recommends no weight on that leg for the first few weeks, then be diligent about using crutches. Wait to walk on the leg until you have consulted with the surgeon, and they have determined that sufficient healing has occurred.

What to Expect After Different Types of Orthopedic Surgeries

Post-recovery recommendations will vary depending on the type of surgery and the area of the body that is treated. Small surgeries might only require a few days of downtime. But major treatments will need several weeks or months to ensure proper healing.

  • Knee Surgery: Often, knee surgery is required after a sports accident or to fix wear-and-tear in the joint. If you have a partial or complete tear in the knee ligaments, you will likely need 6 – 8 months for recovery.
  • Bone Fractures: Depending on the severity of the break, you will likely need six to eight weeks for upper limb recovery or as long as 12 weeks for lower limb recovery.
  • Spinal Surgery: The most common type of spinal surgery is to address nerve pain or alignment of the spinal column. Often, months of recovery are required, especially for more invasive types of spinal surgery. For example, you might need 12 – 18 weeks for your recovery time, depending on the complexity of the surgery.

Each situation is unique, and your doctor can offer recommendations to support your healing period. The best thing you can do is follow these suggestions to ensure your injured area recovers as quickly and effectively as possible.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

When Does a Fracture Require Surgery?

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Article featured on BCOS

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

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

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

TYPE OF FRACTURE

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

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

BONE FRACTURE SYMPTOMS

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

Bone fracture symptoms include:

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

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

FRACTURES THAT REQUIRE SURGERY

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

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

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Home-Related Injuries

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Article featured on FORM

Home-Related Injuries

According to the National Safety Council, home-related injuries account for nearly 150,000 unintentional deaths each year. Falls are among the top 10 most common home-related injuries.

Falls

Falls are the number one cause of home injuries in the U.S. The two groups most at risk for falls are children under the age of 5 and adults over the age of 70. Typical injury symptoms are sharp pain, swelling, bruising, and tenderness.

As you age, you become more susceptible to trips, slips and falls because eyesight, hearing, and balance tend to worsen. Medication can also cause imbalance and confusion, which can lead to falls. Slip, trips and falls can cause

How can you prevent falls?

There are simple, practical measures you can take to prevent slips, trips and falls in your house:

  • Clean up spills immediately in the kitchen and bathroom, or on hardwood floors.
  • Clear clutter and obstacles from hallways and walkways.
  • Close cabinet and desk drawers when not in use.
  • Replace burnt out light bulbs promptly.
  • Replace worn-out flooring, loose carpet, slippery throw rugs and wooden floorboards that are sticking up.
  • Install handrails and grab bars on stairways, in the shower, and near the toilet if possible.

To prevent slips and falls as you age, consider these safety tips:

  • Stay physically active to maintain strength, healthy bones and balance.
  • Have your eyesight and hearing checked regularly
  • Know the side effects of your medication. Talk to your doctor if your medicine makes you feel dizzy, sleepy or confused.
  • Get enough sleep.
  • Limit how much alcohol you drink.
  • Use a cane or walker as needed, especially when walking in an unknown area or an area with an uneven surface.
  • Wear non-skid shoes.

Cuts

Cuts from kitchen knives or other sharp objects, like scissors, tools, and saws, are another common home-related injury.

How should you treat a minor cut?

If your cut is minor, you can treat it at home. Here are some DOs and DONT’S to follow:

Do —

  • Apply pressure to stop the bleeding and elevate the injured area.
  • Clean the wound with soap and water if you can.
  • Apply some antibacterial ointment or spray to keep it clean.
  • Dress it with a bandage.
  • Reapply antibiotic ointment and a bandage several times a day.
  • Keep a close eye on it to monitor healing.

If your cut doesn’t appear to be healing and is causing you concern, visit your doctor right away.

Don’t —

  • Do not use hydrogen peroxide to clean a wound, as it can damage the tissue.
  • Do not use Steri-Strips at home. If you think you need to use a Steri-Strip, then you probably need stitches.

How do you know if you need stitches?

It is not always easy to tell if a cut will need stitches or not, so here are some guidelines to help you make that decision. You or a loved one should get stitches:

  • If the cut is deep enough to expose deeper tissue, bone, etc.
  • If the wound is gaping open and you can’t press the edges together.
  • If the wound is located on or across a joint (you may have damaged nerves, tendons, or ligaments as well).
  • If a foreign object, such as a stick or piece of metal is stuck in the wound.
    (Caution: Don’t remove any foreign objects from a wound, as you don’t know what the foreign object has struck underneath–such as an artery.)
  • If the cut is large, maybe more than a few inches in size.
  • If you are bleeding profusely (and flow doesn’t appear to slow).
  • If you were cut or punctured by something that is dirty or contaminated, such as a rusted piece of metal, a dog bite, etc. In such cases, a tetanus booster shot may be required, especially for adults who haven’t had one in the last 10 years.
  • If you are ever uncertain how serious the cut really is, seek immediate medical attention.

Also, note that children who need stitches should not eat or drink anything beforehand, as they may need to be sedated before suturing because they do not typically stay still during the process. If they eat or drink before stitches, it will only delay treatment.

When stitches are required, they should be done within approximately 6 hours to ensure proper healing. At FORM Ortho, we can provide stitches on-site during your appointment.

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

4 Common Orthopaedic Trauma Injuries & How We Treat Them

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Article featured on MedStar Health

How We Treat Common Othropaedic Trauma Injuries

Lower Extremity Fractures

We see a large number of lower extremity injuries from individuals getting struck by cars, such as a tibial plateau fracture, which occurs when you break the bone on the top part of your tibia, right below your knee. This often happens because a car’s bumper strikes someone from the side at about knee level. Other common lower extremity injuries, such as a femur fracture and pelvic fracture, occur the most in the spring and summer, when people are out riding their motorcycles, bicycles, and motorized scooters.

Treatment for lower extremity fractures typically involves a surgeon realigning a patient’s affected bone and joints to their natural positions and holding them in place with plates and screws in a way that allows for them to heal properly.

While bones typically take about three months to heal, the hardware we insert during surgery sometimes is strong enough to support patients’ weight, allowing them to walk right after surgery. But speak to your doctor to see what to expect from your surgery, as some fractures, such as those close to joints, need to be fixed with hardware that is not designed to support the patient’s weight, resulting in people waiting weeks to months to put weight on their legs. Once patients are able to bear weight again, physical therapists can help them with strength and flexibility exercises to minimize stiffness and regain muscle loss. Social workers also can help patients plan for disability insurance or any time off work while they recover.

Wrist Injuries

We often see individuals with wrist injuries after they try to catch themselves when they slip and fall. This is especially common during the winter months, when snow and ice are on the ground. One of the most common wrist injuries we see is a fractured distal radius (broken wrist).

Treatment for a distal radius fracture typically involves patients either wearing a cast for around six weeks to allow the wrist to heal or undergoing surgery to better align the wrist and stabilize it  in order for it to heal properly.

Bones That Don’t Heal Properly

Some people are referred to us by their primary care doctors or other orthopaedic specialists because they’re having complications from previous fractures, such as a bone healing crookedly or not healing at all (nonunion).

To treat a nonunion, we first try to identify whether the patient’s bones aren’t receiving enough blood supply or the patient is lacking vitamins and minerals, such as vitamin D, which are necessary for proper bone healing. If neither is the case, we typically can get the bone to begin healing by retrieving bone from another part of the body and inserting it into the fracture site of the bone that isn’t healing properly.  We may need to also stabilize the bone differently from what was tried initially.

For bones that heal crookedly, we may need to cut the bone to realign it to the proper position.  We then stabilize it to hold it in that position. Depending on the situation, this can be performed all on the inside of the body or by using a system on the outside of the body that connects with a computer program.

Bone Infections

Some patients are referred to us because of osteomyelitis, a complicated bone infection. Osteomyelitis often can occur after trauma and can affect any bone. Without the proper treatment, osteomyelitis can spread to the tissues near the bone, kill the bone, and prevent any fractures from healing.

We treat these bone infections with surgery in which we open up the bone, remove as much of the infection as possible, and prescribe the patient antibiotics to both kill any remaining traces of the infection and keep it away long-term.

Can You Prevent Orthopaedic Trauma Injuries?

Unfortunately, many orthopedic trauma injuries are due to random events, such as someone running a red light and hitting another person’s car. There isn’t much we can do to prevent these types of events.

But it’s possible for you to avoid some traumatic injuries by carefully selecting what activities you want to participate in and understanding your physical limits. If you’re riding a motorcycle or bicycle, for example, make sure you’re moving at a safe pace and are always aware of your surroundings. If you’re on a ski trip, don’t ski on the hardest trail without having the appropriate skill level.

What Should People Do in an Emergency?

If an individual experiences an orthopaedic trauma injury, such as a severely injured limb, call 911 right away to request an ambulance. While the ambulance is on the way, it’s important for the injured person to stay calm and keep the affected arm or leg still. This can not only reduce the pain but also help prevent further injury to the soft tissues surrounding the injured bones. If there’s newspaper or cardboard nearby, try rolling it up to form a makeshift splint.

If someone has an open fracture—when there’s an open wound or break in the skin near the broken bone, what used to be referred to as a compound fracture—or has any injury that causes excessive bleeding, applying pressure on the area helps reduce the bleeding while they wait for emergency medical professionals to arrive.

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 Exercising Safely Contributes to Orthopedic Health and Injury Prevention

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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