Prehabilitation: What is it and How Can it Help?

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Article featured on Orthopedic Specialty Institute

Orthopedic surgeries, such as joint replacements, ligament repairs, and spinal procedures, are often necessary to alleviate pain and improve quality of life. While the focus typically lies on post-operative rehabilitation, a growing trend in the medical field is emphasizing the importance of “prehabilitation” or “prehab”– a proactive approach to preparing patients for surgery. Prehabilitation includes targeted exercises, lifestyle adjustments, and psychological support aimed at improving a patient’s physical and mental condition before they have surgery.

Let’s explore what prehab is and how it can significantly impact the outcome of orthopedic surgeries.

Understanding Prehabilitation (aka Prehab)

Prehabilitation, often referred to as “prehab,” is a series of recommendations designed to improve a patient’s physical fitness and overall health prior to a surgical procedure. It recognizes that a patient’s baseline health can influence their ability to tolerate surgery and recover successfully. By improving a patient’s physical condition, prehabilitation aims to minimize complications, expedite recovery, and enhance the overall surgical experience.

Common Benefits of Prehabilitation

Better Surgical Outcome

Engaging in prehabilitation exercises can improve muscle strength, joint mobility, and cardiovascular fitness. These factors contribute to better surgical outcomes, shorter hospital stays, and reduced risk of post-operative complications.

Faster Recovery

Prehabilitation primes the body for the stress of surgery, making the recovery process smoother and faster. Stronger muscles and improved cardiovascular fitness can aid in early mobility and reduced reliance on pain medication.

Reduced Complications

Patients who undergo prehabilitation are better equipped to handle the physiological stress of surgery. This can lead to a decreased risk of infections, blood clots, and other complications.

Psychological Well-being

Prehabilitation can also help address the mental aspect of surgery. It helps patients feel more in control and confident about their upcoming procedure, reducing anxiety and improving overall mental health.

What Prehab Can Often Include

Exercise

Prehabilitation involves tailored exercise routines that target the muscles around the surgical area. Strengthening these muscles can enhance joint stability and support post-surgery rehabilitation. It’s not too intensive; after all, you’re about to go into surgery and don’t want to risk additional injury.

Nutritional Guidance

Proper nutrition is crucial for tissue healing and immune system support. Prehabilitation may include dietary recommendations to optimize nutrient intake.

Lifestyle Modifications

Stopping smoking, drinkng alcohol in moderation, and weight management are often addressed during prehabilitation. These changes promote better healing and reduce the risk of complications.

Pain Management Education

Patients are educated about post-operative pain management techniques, setting realistic expectations for pain and discomfort.

Breathing and Relaxation Techniques

Breathing techniques might seem superfluous, but breathing can be one of the best ways to help calm yourself down post-surgery. Learning deep breathing and relaxation techniques can alleviate anxiety and help patients manage pain post-surgery.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Exercising and Bone Health

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Article featured on OrthoInfo

Most people are familiar with many of the benefits of exercise, such as improving muscle strength and endurance, reducing the risk of heart disease and stroke, and preventing obesity. Perhaps not as well understood is the importance of regular physical activity in building and maintaining healthy bones. Inactivity causes loss of bone!

Aging, along with certain diseases and medications, can cause bones to become very weak and fragile over time — a condition called osteoporosis. It often occurs in women after menopause, and in men in older age. This bone-thinning disease puts people at greater risk for broken bones, which can seriously limit mobility and independence.

We also tend to lose muscle as we age — a condition called sarcopenia. People who develop osteoporosis or sarcopenia are considered frail: more likely to fall and more likely to break a bone.

Exercise works on bones much like it works on muscles — it makes them stronger. Exercise is important for building strong bones when we are younger, and it is essential for maintaining bone strength when we are older. Because bone is living tissue, it changes over time in response to the forces placed upon it. When you exercise regularly, your bone adapts by building more bone and becoming denser. This improvement in bone requires good nutrition, including adequate calcium and Vitamin D.

Another benefit of exercise is that it improves balance and coordination. This becomes especially important as we get older because it helps to prevent falls and the broken bones that may result.

Exercises for Strong Bones

There are many different types of exercise and they all offer health benefits. The two types that are most effective for building strong bones are weight-bearing exercise and strength-training exercise. Exercises to improve bone strength are site-specific. For example, walking can improve bone strength in the legs and spine but not in the wrist.

Postural stretching and strengthening can help prevent or decrease the amount of upper spine slumping seen in many older people. Leaning over to tie your shoes or sweeping and mopping can lead to spine fractures in people at high risk of spine fracture. Try to maintain good spine posture with all your activities.

Weightbearing Exercise

Weightbearing describes any activity you do on your feet that works your bones and muscles against gravity. When your feet and legs carry your body weight, more stress is placed on your bones, making your bones work harder. Weightbearing exercise after young adulthood can help prevent further bone loss and strengthen bone.

Examples of weightbearing exercise include:

  • Brisk walking and hiking
  • Jogging/running
  • Dancing
  • Jumping rope
  • Hopscotch
  • Tennis, badminton, ping pong, and pickleball
  • Team sports, such as basketball, soccer, and volleyball
  • Stair climbing

Higher impact activities, such as jogging and jumping rope, increase the weight on bones and provide more bone-strengthening benefits. However, people who are frail or who have already been diagnosed with thinning bone should talk to their doctors about the types of physical activity that would be best for them.

Strength-Training Exercise

During strength-training activities, resistance is added to movement in order to make muscles work harder and, over time, become stronger. Although resistance exercises focus on increasing muscle mass, they also put stress on bones and have bone-building capacity.Common types of strength training include weight machines, free weights, and exercises (such as push-ups) that use your own body weight. Elastic bands can also be used to add resistance to exercises.A general guideline for strength training is to exercise each major muscle group at least twice a week. Be sure to rest for a full day between strength sessions.

Other Forms of Exercise

Non-impact exercises, such as yoga and tai chi, are not as effective at strengthening bone, but provide significant flexibility and balance training benefits.

Non-weightbearing exercises, such as swimming, cycling, and chair exercises, do not increase bone density but are excellent choices to strengthen muscles as well as the heart and lungs. If you have a musculoskeletal health condition, such as arthritis, that prevents you from doing weightbearing activities, these are good alternatives.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

How Your Lifestyle is Affecting Your Back Pain

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Article featured on 360 Orthopedics

Back pain is consistently high as a reason for emergency care, lost time at work, and disability. Most cases stem from mechanical causes, and sometimes lifestyle habits can contribute to back conditions and injuries.

Back pain is consistently high as a reason for emergency care, lost time at work, and disability. Most cases stem from mechanical causes, such as injuries to the musculoskeletal system, which create back pain symptoms. However, some avoidable conditions may be fueling your back pain. Lifestyle habits have a way of creeping in and adding to the burden borne by your spine and its support tissues. When back pain becomes more than an occasional problem, visit us at 360 Orthopedics in Sarasota, Venice, and Lakewood Ranch, Florida, for diagnosis and treatment. We’re neck and spine specialists, ready to help you with chronic or lingering back pain. Let’s examine ways your lifestyle may be contributing to your back pain. Making changes today may prevent bigger problems in the future.

Reasons Behind Back Pain

Your spine is the primary support column for your upper body, as well as the protective structure surrounding your spinal cord, which is the primary information conduit of your central nervous system. The bones of the spine provide a wide range of motion, combined with support from surrounding muscles, as well as tremendous strength.

There’s a lot that can go wrong with such a complex structure. The aspects of your lifestyle that contribute to back pain are often factors that increase your back’s susceptibility to injury. Let’s take a closer look.

Extra Weight

Because the spine is located at the back of your body, it supports your body with a cantilevered design, including the shallow S-shape that your spine normally forms. As you stand, walk, lift, twist, and move through your normal day, your center of gravity constantly shifts, and your spine compensates.

When you are even a few pounds over your optimal weight, the potential force of those pounds gets magnified by leverage, adding disproportionally to the load your spine bears. The good news is that losing just a few pounds also relieves these larger forces.

Sedentary Habits

Your body is made to move, yet life seems to conspire to hold you in one place. Long hours spent sitting, such as at a desk job, can take a toll on your back, since muscles and other soft tissues aren’t getting the motion they need to stay healthy.

Make the change by taking breaks from fixed postures and adding activity like walking and biking to keep your body moving.

Posture Challenges

The pervasive nature of digital screens in everyday life has introduced a new challenge to neck and back pain by demanding a head-forward posture that virtually invites pain. Similar effects arise whenever your posture moves out of balance.

Your body can handle moderate amounts of postural imbalance, but reading a book or watching a movie in an unbalanced position can leave you trapped and stiff.

Back pain consequences arise from other lifestyle choices like smoking, unchecked stress, and poor form when lifting heavy loads can all contribute to back pain that may or may not have a specific incident or injury.

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

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Effects of Nutrition on Orthopedic Health

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Article featured on Midwest Orthopedic

Nutrition does more than just provide fuel for your body. Nutrition also plays a vital role in maintaining your overall health and well-being. When it comes to orthopedic health – the health of our bones, joints, and muscles – what we eat can significantly impact our mobility, strength, and how we feel as we live our lives. In this article, we’ll explore the connection between nutrition and orthopedic health, and how you can support strong bones and flexible joints through your dietary intake.

Fundamentals of Orthopedic Health

Our skeletal system serves as the framework that supports our body’s structure and facilitates movement. That’s an important job. So, it’s essential to provide the skeletal system with the nutrients needed to stay strong and healthy. Calcium and vitamin D are two key nutrients that are crucial for bone health. Calcium is the building block of bones, while vitamin D aids in calcium absorption, ensuring that calcium is utilized properly by the body. Incorporating dairy products, leafy greens, and fortified foods into your diet can help meet your calcium needs, while sunlight exposure is an excellent natural source of vitamin D.

Maintaining a healthy weight is also crucial for orthopedic well-being. Excess body weight puts added strain on the joints, particularly those in the knees, hips, and spine, increasing the risk of conditions like osteoarthritis and back pain. By following a balanced diet and engaging in regular physical activity, you can achieve and maintain a healthy weight, reducing the burden on your musculoskeletal system.

The arrival of Spring, with longer days and rising temperatures, can be beneficial to orthopedic health. Increased time outside provides opportunities for physical activity, as we come out of our Winter cocoons and walk the neighborhood, do Spring yardwork, and get back to warm weather activities. It also provides us with additional sun exposure, helping us get that essential vitamin D.

Foods for Orthopedic Health

In addition to calcium and vitamin D, several other nutrients play essential roles in supporting orthopedic health. Omega-3 fatty acids, found in fatty fish like salmon and walnuts, have anti-inflammatory properties that can help reduce joint pain and stiffness associated with conditions like rheumatoid arthritis. Magnesium, found in nuts, seeds, and whole grains, contributes to bone density and muscle function, while vitamin K, abundant in leafy greens, aids in bone metabolism.

The Connection Between Diet and Inflammation

Inflammation is a key contributor to many orthopedic conditions, including arthritis and tendonitis. Certain foods can either increase or reduce inflammation in the body. Fruits, vegetables, and whole grains are rich in antioxidants and anti-inflammatory compounds that help combat inflammation, reducing aches and pains. On the other hand, processed foods, sugary snacks, trans fats and many more make the list of foods to avoid because they have been shown to increase inflammation. By focusing on a diet rich in whole, nutrient-dense foods, you can help reduce inflammation and support orthopedic health.

Orthopedic Conditions and Dietary Considerations

For individuals with osteoporosis, a condition characterized by weakened bones, it’s essential to focus on calcium-rich foods and weight-bearing exercises to maintain bone density and prevent fractures. Individuals living with or managing arthritis may benefit from trying an anti-inflammatory diet rich in omega-3 fatty acids and antioxidants to help alleviate joint pain and stiffness. Additionally, proper nutrition after orthopedic surgery or injury plays a role in supporting the body’s healing process and optimizing recovery. Whatever orthopedic condition you might be living with, nutrition can be your ally.

Lifestyle Factors for Orthopedic Well-being

Hydration is another important aspect of orthopedic health. Water helps lubricate the joints, cushion the spine, and support overall mobility. A healthy adult should aim to drink about 100 ounces of water per day, taking in adequate amounts throughout the day, especially before and after physical activity. Additionally, maintaining a balanced diet that includes a wide variety of nutrients and avoiding smoking and excessive alcohol consumption can further promote orthopedic well-being.

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

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

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

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

Phone:
503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

How Yoga Helps Maintain Healthy Bones

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Article featured on UBMD Orthopaedics & Sports Medicine

Bone loss is serious business. Both men and women reach maximum bone mass around the age of 30 — and after that, it’s a matter of maintaining what you’ve got.

The National Institutes of Health estimate that 10 million Americans have osteoporosis and another 34 million suffer from its precursor, osteopenia. While it’s almost impossible to reverse these conditions, it’s possible to slow their effects — and yoga may be one of your strongest allies. Best of all, yoga can be done by anyone regardless of age or mobility level.

Yoga is a Weight-Bearing Exercise

Yoga is a weight-bearing exercise, which is one of the best ways to enhance bone health. Weight-bearing exercises work by holding your body’s weight against gravity, putting a mild stress on your bones and forcing them to lay down new growth. In this way, yoga isn’t much different from other weight-bearing exercises, like walking or running.

Yoga differs in one big way from these “impact” exercises — it won’t damage cartilage or stress your joints. Instead, it helps lengthen the body’s muscles and holds them in place, using that tension to stress the bone and promote growth.

Yoga Promotes a Plant-Based Diet

Earlier this month, we talked about how fruits and vegetables promote bone health. There’s a strong correlation between a plant-based diet and bone density. Many Americans eat more protein than they need. But because protein makes the body create acid, eating too much can increase the amount of acid in your bloodstream. To neutralize it and rebalance your blood’s pH levels, your body pulls calcium from your bones. Eating a plant-based diet can avoid this imbalance — because fruits and vegetables naturally neutralize the acid caused by eating protein, your body won’t need to pull calcium from your bones.

Practice Safely

While yoga can be beneficial for bone health, it can also be detrimental if it’s not practiced correctly. For example, in someone suffering from osteoporosis, a forward bend can increase the likelihood of a spinal fracture by excessively stressing the front of your vertebrae. As with any exercise regimen, talk to your doctor before you begin.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

When to Use Crutches, Canes, or Walkers

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Article featured on Reid Health

Whether you need temporary or permanent assistance, the right walking aid will help you recover from injury or maintain independent mobility. Not sure which one you need? Read below to learn more.

Crutches

Crutches are a useful tool when you need to keep weight completely off a lower extremity like the foot, ankle, knee, or hip after surgery or while recovering from an injury like a broken bone. Balance, some upper arm strength, and two hands are required to walk safely with crutches. If you’re not sure whether you need crutches or a partial weight-bearing walking aid like a cane or walker, seek medical advice.

Fitting crutches correctly

For any walking aid, the proper fit reduces the risk of falls or additional pain. To get the right fit:

  • Stand up straight with shoes on.
  • Placing the crutches under your arms allows your arms to relax and hang naturally.
  • Aim for a gap of up to two inches between your armpit and the top of the crutch.
  • The handgrips should reach the crease of your wrist, allowing for a slight bend in the elbow.

Walking with crutches

After fitting your crutches, grasp the handgrips and move both crutches forward at the same time. Place your weight on the handgrips as you swing your “good” leg forward, landing in between the crutches. A shorter stride may improve your balance, so avoid extending the crutches farther than you can comfortably reach.

Sitting, standing, and stairs

When climbing up steps, use both crutches and grab the handrail for extra support if needed. However, when walking downstairs on crutches, it’s safer to lean on one crutch and the handrail while someone holds the other crutch and walks beside you. Give yourself plenty of time, move slowly and carefully, and avoid crowds on stairs if possible.

When sitting or standing, hold both crutches in one hand and place your other hand on a chair to maintain balance. Don’t be afraid to ask someone for help if you need it!

Don’t need crutches? Try a cane or walker

If your injury allows for partial weight-bearing movement, canes or walkers provide an excellent alternative to crutches. They will prevent needing to lean entirely on your upper body for support.

How do I walk with a cane correctly?

A cane that is too high can interfere with balance and increase your risk of falling, while a cane that is too low may cause you to stoop and hurt your back. Standing up straight with your arm hanging naturally, the handgrip on your cane should meet the crease in your wrist. Your arm should have a slight bend which improves stability as you walk.

Stepping out safely

Once your cane is adjusted, follow these steps to start walking comfortably:

  • Hold the cane with the hand on the opposite side of the injured body part.
  • Step forward with your weak leg, moving the cane forward at the same time.
  • Set the cane down parallel to your foot on the injured side.
  • Bear partial weight on the injured leg and place your remaining weight on the cane as you step forward with your “good” leg.
  • Should I use a cane for pain relief in my hip?

A cane can be a great tool to use for hip pain by taking some pressure off the affected hip. There’s no difference in walking when using a cane for hip pain, just ensure a good fit for your height and move slowly until your body adjusts to the new walking aid.

When should I use a walker?

If your injury allows for partial weight-bearing movement but you need extra support to maintain your balance, a walker is another great option. A walker is the most supportive walking aid but can be bulky and can’t be used on stairs. A variety of walkers is available, including folding, walkers with seats, and with wheels. A lightweight walker with four rubber “feet” is a good option if stability and balance are serious concerns.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

What Vitamin D Does for Bone Health

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Article featured on OrthoInfo

Vitamin D is necessary for strong, healthy bones and muscles.

  • Without Vitamin D, our bodies can absorb only 10 to 15% of the calcium we consume.
  • Children who lack Vitamin D develop a condition called rickets, which causes bone weakness, bowed legs, and other skeletal deformities.

Today, doctors are seeing an increase in the number of children with rickets and Vitamin D deficiency. This article focuses on the reasons for the increase and what parents can do to improve their children’s bone health — as well as their own.

What Is Vitamin D All About?

Vitamin D is really not a vitamin. Vitamins are special nutrients that the body needs but cannot make, so they must be obtained from what we eat or by supplements. Because our bodies can make Vitamin D in our skin when the skin is exposed to sunlight, Vitamin D is considered a hormone.

How did we learn about Vitamin D and its importance?

When people stopped working in the fields and started spending most of their days in factories or schools, rickets began to be a problem — in fact, it was commonly seen during winter months in areas with heavy smog blocking the sun, and especially in northern locations far from the equator.

Around 1920, people noticed that children who took cod liver oil rarely got rickets. This led to the discovery of Vitamin D and the beginning of Vitamin D supplementation of the diet.

Why is there a new focus on Vitamin D today?

Recent research has stressed the importance of Vitamin D, not just for good bone health, but also for:

  • Brain development
  • Improving immunity
  • Possibly preventing chronic disease when we are older.

It has been linked to:

  • Brain and heart health
  • Obesity
  • Mood
  • Autoimmune and immunologic disorders
  • Infections, like the flu and COVID-19

Yet, many children today are not getting enough Vitamin D. There are several reasons for this, including the fact that very few foods contain substantial levels of Vitamin D. Even the healthiest of diets will probably not provide a child with adequate Vitamin D, especially as kids get bigger. As a result, current recommendations are for children to take a daily Vitamin D supplement.

Changes in lifestyle have also played a part. Several aspects of modern-day childhood impact Vitamin D intake:

  • Children today spend hours in front of a computer or on phones or tablets, rather than playing outdoors. It is well documented that fitness levels among children are on the decline and obesity levels are rising.
    • Children should be getting at least 35 to 60 minutes of moderate physical activity every day to build healthy bodies and bones.
  • Many popular sports, such as basketball, volleyball, and gymnastics, are played indoors.
  • Milk intake by children has steadily decreased.
  • When playing outside, children often wear sunscreen to block harmful ultraviolet (UV) rays. However, sunscreen also blocks the body’s ability to make Vitamin D from the sun. (Note: The American Academy of Dermatology cautions against overexposure to UV radiation from the sun or from indoor tanning beds, which can lead to the development of skin cancer.)

If a healthy diet and playing outside will not provide children with enough Vitamin D, how do we make sure they get it?

The best way for today’s children to safely get the Vitamin D their bodies need is to take Vitamin D supplements.

What Are Food Sources of Vitamin D?

Not many foods naturally contain Vitamin D — it is found in substantial levels only in certain fish:

  • Farmed rainbow trout contains 645 IU per 3-ounce serving.
  • Sockeye salmon contains 570 IU per 3-ounce serving.

Some foods have Vitamin D added to them (fortification). For example:

  • Milk is fortified, but an 8-ounce glass of any cow’s milk (skim, 2%, whole) or other non-dairy fortified milk provides only 100 IU of Vitamin D.
  • Some other foods, like breakfast cereal, are fortified, but at even lower levels.
  • Eggs and liver can also have small amounts of Vitamin D.

Other dairy products — such as yogurt and cheese — are typically not fortified with Vitamin D.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

5 Ways for Protecting Your Joints as You Age

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Article featured on Orthopaedics of Atlanta and Aesthetic Institute

Every living thing changes as it ages, and the human body is the perfect example. Hair color fades, skin thins and wrinkles, and joints lose lubrication and become arthritic.

Amazing technological advances have made it possible to combat the effects of aging and even reverse it in some cases, but when it comes to your joints, you have the power to prevent the need for medical intervention.

To that end, here are five things you can do now to keep your joints in top shape as you age.

1. Take hydration seriously

More and more people are becoming aware of the importance of hydration and carry a water bottle with them wherever they go, but some still haven’t gotten the message. Did you know that you can live without food for weeks, but you can’t go without water for more than three days?

Children and older adults are at higher risk for dehydration, and it affects multiple body functions, including joints. The cartilage in your joints is 80% water, so when you neglect your water intake, you deplete these tissues, which can lead to joint pain and osteoarthritis.

2. Stop smoking

Smoking is bad for so many reasons, with heart disease and lung cancer at the top of the list. But smoking can also affect your joints.

Nicotine increases inflammation throughout your body, and inflammation means pain. What’s more, smoking constricts your blood vessels, which means your circulatory system can’t work as efficiently at transporting oxygen, and your healing processes become sluggish.

So if you have any joint damage already, smoking may hinder your ability to recover.

3. Don’t skip warmups

In the interest of saving time, you may be tempted to skip the warmup portion of your workout. But if you jump into exercise too quickly, you put yourself at risk for an injury now and joint problems later.

By stretching and moving your muscles before you launch into a full workout, you can prep your joints for what’s to come.

We’re not talking about the old-school stretches where you hold a position for a few seconds. The best way to get your joints ready for action is dynamic stretching, which mimics the types of movements you plan to do in your workout, whether it’s golf, tennis, weightlifting, or running.

Whatever activity you choose, there’s a dynamic stretch to get you ready for it.

4. Lose weight

You knew this would make the list. Being overweight or obese increases your risk for just about every health problem, including panful joints. In addition to contributing to inflammation all over your body, making any or all of your joints hurt, extra weight specifically affects your knee joints.

For every pound you’re overweight, you add an extra 4 pounds of pressure on your knees every time you stand, walk, or run. Four pounds may not seem like a lot, but if you’re 30 pounds beyond your ideal BMI, for example, your knees are bearing an extra 120 pound of pressure.

5. Listen to your joints

Aches and pains happen. When you give it your all in a pickup game of basketball, you help a friend move, or you spend the day kneeling in the garden, you can expect to have sore muscles the next day. But joint pain is different. Joint pain differs from muscle pain in that it causes:

  • Stiffness
  • Redness
  • Warmth
  • Weakness
  • Locking

It’s important to literally listen to your joints, as some conditions can even cause audible symptoms like clicking or popping.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Why Warming Up & Cooling Down is Good for Exercise

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Article featured on the American Heart Association

Warming up and cooling down are good for your exercise performance — you’ll do better, faster, stronger — and for your heart since the increased work on the heart ‘steps up’ with exercise

Stretching also makes many people feel better during and after exercise and decreases muscle pain and stiffnessin some people. When done properly, stretching activities increase flexibility.

So what’s the big deal?

A good warm-up before a workout widens your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for the best flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart.

Warming up before any workout or sport is critical for preventing injury and prepping your body.

Warming up, such as low-heart rate cardio, prepares the circulatory and respiratory system for the upcoming ‘age- and type-appropriate target heart rate’ exercising.

The cool-down is just as critical. It keeps the blood flowing throughout the body. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly.

Warm up

Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout. A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the activity.

Tips:

  • Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up.
  • Do whatever activity you plan on doing such as running, walking, or cycling at a slower pace (jog, walk slowly).
  • Use your entire body. For many people, walking on a treadmill and doing some modified bent-knee push-ups will suffice.

Cool down

Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are widened. This means if you stop too fast, you could feel sick or pass out. A cool-down after physical activity allows a gradual decrease at the end of the episode.

It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.

Tips:

  • Reduce your walking speed for 5–10 minutes to allow your heart rate to slow down.
  • Stretching:
    • Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for another set of stretching.
    • The stretch should be strong, but not painful.
    • Do not bounce.
    • Breathe while you’re stretching. Exhale as you stretch, and inhale while holding the stretch.

Do your body a favor. Take time to gradually progress into your workout and cool down when you’re done.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Benefits of Early Interaction With Orthopedic Surgeons

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Article featured on Orthopedic Associates of West Jersey

Early intervention can make all the difference in orthopedic health. It is advisable whether you are an active adult, an athlete pushing your limits, or a senior wanting to maintain mobility. If you have an orthopedic issue or injury, early treatment leads to better outcomes.

Let us explore the benefits of early intervention at an orthopedic clinic and how it can be advantageous regardless of age or occupation.

What Does Early Intervention Mean

Early intervention in orthopedics focuses on treating musculoskeletal problems before they become more serious. By addressing issues early, patients can stop minor aches from turning into chronic pain or needing major treatment later.

A key benefit of early care is pain relief. Treating problems early helps prevent inflammation and discomfort from worsening. It also reduces the chance of chronic pain and the need for medications or surgery.

Early intervention also helps reduce scar tissue and maintain mobility. Scar tissue buildup contributes to stiffness. By treating injuries early, physical therapy and other treatments can promote better healing and prevent excessive scarring.

This approach also helps keep joints and muscles flexible, preventing long-term stiffness and disability. As a result, patients can maintain their range of motion, improve movement, and recover more quickly, leading to a better quality of life.

The Impact of Early Intervention on Different Age Groups

Early intervention in orthopedic care offers important benefits for people of all ages. Let us go deeper into how it can help individuals of different ages and occupations:

Younger Adults

For younger adults, the main benefit of early intervention is preventing minor aches and pains from escalating into more serious issues. Early care helps maintain a healthy, active lifestyle and prevents disruptions to work and daily activities. Here are the key benefits:

  • Prevents long-term health issues: Early treatment stops minor pain from becoming chronic.
  • Keeps daily life on track: By addressing problems early, younger adults can stay active without disruptions in work or personal life.
  • Reduces downtime: Treating issues early helps avoid more severe conditions that may interfere with productivity and daily routines.

Athletes

Athletes, both professional and recreational, are prone to sports injuries. Early intervention plays a crucial role in faster recovery and better performance. The benefits include:

  • Faster recovery: Early intervention helps athletes recover quicker from injuries like sprains, strains, and fractures.
  • Improves performance: Ongoing rehab and care boost athletic performance and reduce the risk of future injuries.
  • Quicker return to sport: Prompt treatment speeds up the recovery process, getting athletes back to their activities faster.

Seniors

With age, maintaining mobility becomes a highly important concern. Early intervention is especially important for seniors to help preserve their independence and maintain a good quality of life. Here is how it can help:

  • Maintains independence: Early intervention helps seniors preserve mobility and prevent joint problems from worsening.
  • Reduces pain: Proactive treatment alleviates discomfort, allowing seniors to stay active longer.
  • Improves quality of life: Regular check-ups and early care keep seniors mobile and independent, promoting a healthier lifestyle.

Injured Workers

For workers who experience injuries on the job, early orthopedic care is crucial for getting them back to work quickly and avoiding long-term complications. The benefits are significant for both the worker and the employer:

  • Speeds up recovery: Early orthopedic care helps workers return to their jobs more quickly.
  • Reduces long-term disability: Treating injuries early helps avoid chronic pain and permanent disability.
  • Streamlines workers’ compensation: Early intervention makes the claims process smoother for both the worker and the employer, saving time and costs.

Services Offered at an Orthopedic Clinic

Orthopedic clinics offer a range of services designed for early intervention and comprehensive care. These services include:

  • Diagnostic Tools: Advanced imaging technologies like X-rays and MRIs to accurately diagnose conditions.
  • Physical Therapy: Exercise programs customized to the patient help improve strength, flexibility, and mobility.
  • Viscosupplementation: Injections that provide lubrication to the knee. It helps reduce pain and improve movement, especially in conditions like osteoarthritis.
  • Cortisone Injections: Steroid injections to reduce inflammation and relieve pain in joints and soft tissues.
  • Surgical Options: Minimally invasive procedures, such as arthroscopy and joint replacement surgery, to address advanced orthopedic conditions.

These services are tailored to meet each patient’s unique needs, ensuring effective and efficient care.

How to Know You Need Orthopedic Intervention

Sometimes, the issue is not knowing when to seek early intervention. Here are some signs and symptoms that may indicate it is time to visit an orthopedic clinic:

  • Pain that does not go away
  • Swelling, redness, or warmth around a joint
  • Difficulty completing everyday tasks due to joint pain or stiffness
  • Previous injuries that have not fully healed or continue to cause discomfort
  • If you are a senior with osteoporosis

A check-up at an orthopedic clinic gives you peace of mind. Together, your orthopedic doctor works with you to better your musculoskeletal health. By doing so, you can enjoy a better quality of life and continue doing the activities you love.

If you are experiencing any signs of pain or injury, visit an orthopedic clinic near you. It is the first step toward optimal musculoskeletal health.

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

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

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

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

Phone:
503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm