How X-Rays Help Diagnose Orthopedic Conditions

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Article featured on OKC Orthopedics Sports Medicine

X-rays are a crucial tool in orthopedic care. They help doctors see inside your body to find out what’s causing your bone or joint problems. X-rays have been used in medicine for over 100 years, changing how doctors diagnose and treat patients. In orthopedics, they’re especially important for getting clear, detailed images of bones and joints.

Why X-Rays Matter in Orthopedic Care

When you’re dealing with joint pain, an injury, or a nagging ache that just won’t go away, getting a clear diagnosis is the first step toward relief. That’s where X-rays come in. They allow your orthopedic surgeon to see beneath the surface—literally—so they can pinpoint issues like fractures, arthritis, or bone misalignment without making a single incision.

At their core, X-rays are safe, fast, and effective. Most procedures take only a few minutes, cause no discomfort, and offer a wealth of information about your bone and joint health. While they aren’t ideal for viewing soft tissue injuries, they’re often the first test ordered because they’re so accessible and useful for identifying bone-related problems.

Understanding how X-rays work and when they’re used can help you feel more confident and informed when discussing your treatment plan with your doctor. This guide walks you through what to expect from an X-ray, what they can (and can’t) reveal, and how they fit into your overall orthopedic care journey.

  • X-rays use radiation to create images of bones and joints
  • They are essential for diagnosing fractures, arthritis, and other orthopedic conditions
  • X-rays are quick, painless, and widely available
  • While safe, X-rays have limitations and may be complemented by other imaging techniques
  • Understanding X-ray results helps patients make informed decisions about their orthopedic care

What Are X-Rays?

X-rays are a type of invisible energy that can pass through your body. When this energy hits a special plate on the other side, it creates a picture of your bones and joints. X-rays are used to view the bones and joints in the body, making them a key tool in orthopedic diagnosis. This technology allows doctors to see inside the body without surgery, giving important information about bones and joints.

X-rays work by sending a small amount of radiation through your body. Different parts of your body absorb this radiation differently:

  • Bones appear white because they absorb a lot of radiation
  • Soft tissues like muscles and fat look gray
  • Air in your lungs shows up as black

This difference in how body parts show up on X-rays helps doctors spot problems like broken bones or arthritis. The varying densities of tissues create a contrast that allows for detailed visualization of skeletal structures. This is why X-rays are so good at helping doctors find bone and joint problems.

The Role of X-Rays in Orthopedic Diagnosis

X-rays are often the first test an orthopedic doctor will order. They’re great for showing bone problems and can help diagnose many conditions:

X-Rays for Fractures

X-rays are a primary tool for diagnosing fractures. They can show exactly where a bone is broken and how severe the break is. This helps doctors decide on the best treatment plan. X-rays can reveal the type of fracture, its location, and whether the bone pieces are lined up or not. This information helps doctors decide if a cast is enough or if surgery is needed.

X-Rays for Arthritis and Joint Conditions

For joint problems like arthritis, X-rays can show:

  • How much space is left in a joint
  • If there are bone spurs
  • Whether the joint is lined up correctly
  • The presence of calcium deposits
  • Changes in bone density
  • Joint erosion or damage

These details help doctors understand how severe your arthritis is and what treatments might work best. For osteoarthritis, X-rays can show narrowing joint spaces, bone spurs, and bone changes. For rheumatoid arthritis, X-rays can show joint damage and help track how the disease changes over time.

When Are X-Rays Recommended?

Your doctor might suggest an X-ray if you have:

  • Pain that doesn’t go away
  • Trouble moving a joint
  • Had a recent injury or fall
  • Swelling or redness around a bone or joint
  • Suspected bone deformities
  • Chronic joint pain or stiffness
  • Symptoms of spinal problems
  • Need for pre-operative planning

X-Rays are crucial for visualizing bone injuries and joint conditions. They’re usually the first step in figuring out what’s wrong. For sudden injuries, X-rays can quickly show if there’s a broken bone or dislocated joint, helping doctors decide how to treat it right away. For long-term problems, doctors might use X-rays regularly to check how conditions like arthritis or weak bones are changing.

Sometimes, X-rays aren’t enough to see the whole picture. Your doctor might order other tests like MRI or CT scans if:

  • They need to see soft tissues like muscles or ligaments
  • They suspect a problem that doesn’t show up well on X-rays
  • They need more detailed images to plan surgery
  • There’s a need to assess complex fractures or joint damage
  • Soft tissue injuries are suspected alongside bone issues
  • There’s a need to evaluate blood flow or nerve function

Understanding X-Ray Safety

Many people worry about the radiation from X-rays. It’s true that X-rays use radiation, but the amount is very small. Modern X-ray machines use the lowest amount of radiation possible to get a clear image. New technology has made X-rays safer while still giving good pictures.

Here are some facts about X-ray safety:

  • A chest X-ray gives about the same radiation as 10 days of normal background radiation
  • X-ray technicians use lead shields to protect parts of your body not being X-rayed
  • The benefits of getting a needed X-ray far outweigh the very small risks
  • Digital X-ray systems have further reduced radiation exposure
  • Pregnant women should inform their doctor before getting an X-ray
  • Children may receive special considerations to minimize radiation exposure

X-rays are a critical tool for diagnosing orthopedic conditions, and doctors always consider the risks and benefits before ordering one. Doctors and technicians are careful to use the least amount of radiation needed to get good images. They follow rules to keep patients as safe as possible while still getting the information they need.

What to Expect During an X-Ray Appointment

Getting an X-ray is quick and easy. Here’s what usually happens:

  1. You’ll be asked to remove any metal objects like jewelry
  2. The technician will position you and the X-ray machine
  3. You’ll need to hold very still for a few seconds while the X-ray is taken
  4. The technician might take images from different angles
  5. You may be asked to hold your breath briefly for certain chest X-rays
  6. The technician will review the images to ensure quality before you leave
  7. You’ll be informed about when and how to receive your results

The whole process usually takes about 10-15 minutes. You won’t feel anything during the X-ray, and you can go back to your normal activities right away. The X-ray machine may make some noise, but it doesn’t hurt. If you’re worried or have questions, you can always ask the technician for help.

Limitations of X-Rays

While X-rays are very useful, they can’t show everything. Here’s what X-rays are good at and what they might miss:

X-rays can show:

  • Bone fractures
  • Joint alignment
  • Some types of arthritis
  • Bone tumors
  • Degenerative changes in joints
  • Certain lung conditions
  • Foreign objects in the body

X-rays can’t show:

  • Soft tissue injuries (like torn muscles or ligaments)
  • Early stages of arthritis
  • Small stress fractures
  • Detailed images of organs
  • Blood flow issues
  • Nerve damage
  • Some types of cancer

X-rays primarily reveal structural issues, not functional causes of pain. If your doctor needs to see these things, they might order an MRI or ultrasound. Knowing what X-rays can and can’t show helps doctors decide when they need to use other tests to get a full picture of your health problem.

Frequently Asked Questions

Do X-rays hurt?

No, X-rays are painless. You won’t feel anything during the procedure. The X-ray process is non-invasive and doesn’t cause any physical discomfort. However, you may need to hold uncomfortable positions briefly to get the best image possible.

Can too many X-rays be harmful?

While X-rays do use radiation, the amount from medical X-rays is very small. Doctors always weigh the benefits against the small risk. For most people, the benefits of needed X-rays far outweigh any potential risks. Your doctor keeps track of how many X-rays you’ve had and considers other options when possible to keep you safe while still getting the information needed to help you.

  • Quick and Non-Invasive: X-rays provide fast results without invasive procedures
  • Effective for Bone Imaging: Excellent for visualizing bone structures and fractures
  • Widely Available: X-ray machines are common in most medical facilities
  • Cost-Effective: More affordable compared to advanced imaging techniques

The Orthopedic & Sports Medicine Center of Oregon

The Orthopedic & Sports Medicine Center of Oregon (OSM) is an award-winning, board-certified orthopedic and sports medicine practice serving Lake Oswego, Portland, Scappoose, and surrounding Oregon communities. Our main clinic is located in Lake Oswego, with additional locations in Portland and Scappoose.

OSM provides comprehensive orthopedic care, sports medicine, spine care, joint replacement, foot and ankle surgery, hand and upper extremity care, and fracture treatment. Our physicians treat a wide range of conditions including sports injuries, arthritis, joint pain, spine conditions, ligament and tendon injuries, fractures, and degenerative musculoskeletal disorders using both surgical and nonsurgical approaches.

Our mission is to help patients return to pain-free movement, strength, and function through personalized treatment plans and advanced orthopedic techniques.

OSM Locations

Lake Oswego (Main Clinic)
17355 Lower Boones Ferry Rd, Suite 100A
Lake Oswego, OR 97035

Portland
5050 NE Hoyt St, Suite 668
Portland, OR 97213

Scappoose
51385 SW Old Portland Rd, Suite A
Scappoose, OR 97056

Phone: 503-224-8399
Hours: Mon–Thurs, 8:00am–4:30pm/ Friday 8:00am–1:00pm

If you are looking for experienced orthopedic surgeons, sports medicine specialists, spine doctors, or foot and ankle experts in Lake Oswego, Portland, or Scappoose, contact The Orthopedic & Sports Medicine Center of Oregon today.

Warning Signs of Overuse Injuries

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Article featured on OrthoNow

Whether you’re an athlete, a weekend warrior, or someone who just started hitting the gym, overuse injuries can sneak up on you. Unlike traumatic injuries — like a broken bone from a fall — overuse injuries build gradually. They often begin as a dull ache, a bit of stiffness, or a small tweak you choose to ignore.

But your body is talking to you — the question is: are you listening?

In this article, we’ll walk through:

  • What overuse injuries are (and why they happen)
  • The subtle early warning signs to look for
  • Common types of overuse injuries by body part
  • Why early intervention matters
  • What you can do to recover smart — and prevent the next one

What Are Overuse Injuries?

Overuse injuries happen when you put repeated stress on a specific part of the body without enough time to recover. They’re not caused by a single event, but by accumulated strain — usually from repetitive motions, poor biomechanics, or too much activity too soon.

Examples of overuse injuries include:

  • Shin splints
  • Stress fractures
  • Tendinitis (like Achilles or patellar)
  • Bursitis
  • Tennis elbow
  • IT band syndrome
  • Plantar fasciitis

They’re common across sports and age groups. And while athletes are especially vulnerable, so are people with active jobs, new fitness habits, or even poor posture at a desk.

In fact, a systematic review found that about 70% to 80% of running disorders are due to overuse injuries, mainly involving the knee, ankle/foot, and shin areas. These types of injuries don’t discriminate based on experience level — from new runners to seasoned marathoners, no one is immune.

Why Overuse Injuries Fly Under the Radar

One of the most dangerous things about overuse injuries is how subtle they are at the start. You might feel sore one day, fine the next, and keep going — unaware that you’re pushing your body past its threshold.

By the time you realize something’s wrong, it’s often chronic, inflamed, and takes far longer to heal.

A retrospective study examining people with chronic overuse injuries found concerning outcomes: only 37% said they were completely better, while 35% were not better or even worse. This strongly suggests that delayed treatment leads to poorer outcomes — and that early warning signs should never be ignored.

This delay often happens because:

  • Pain isn’t sharp or constant (at first)
  • The symptoms fluctuate — making it easy to dismiss
  • Rest may temporarily relieve it, creating false confidence
  • We often confuse “normal soreness” with harmful strain

Early Warning Signs to Pay Attention To

So how do you know when soreness is just part of the process — and when it’s your body waving a red flag?

Here are 8 common early warning signs that suggest an overuse injury may be developing:

1. Pain That Starts Earlier in a Workout Than It Used To

If you used to be able to run three miles pain-free, but now your shin or knee starts hurting within the first few minutes, that’s a warning sign. When pain moves up earlier in your routine, it means inflammation or irritation is progressing.

2. Pain That Lingers Long After Activity Ends

It’s normal to feel tired or sore after exertion, but if pain persists hours later or is still there the next day, something might be wrong. Especially if it doesn’t improve over time or gets worse with each session.

3. Localized Swelling or Warmth

Swelling around a joint or muscle — even if slight — suggests that your body is fighting inflammation. The same goes for heat or tenderness. This is often the first step toward a more serious issue if not addressed.

4. Stiffness After Rest or Sleep

Do you wake up with a stiff Achilles or tight hips? Morning stiffness (or stiffness after sitting) can be a sign of tissue stress, particularly in tendons. It’s one of the earliest indicators of tendon overuse.

5. Subtle Changes in Form or Function

If you start limping slightly, compensating on one side, or noticing that one movement feels “off,” your body might be adjusting to avoid pain. This compensation can cause chain-reaction injuries elsewhere if ignored.

6. Decreased Range of Motion

Pain or tightness that prevents full movement — like not being able to fully extend your arm or rotate your shoulder — can be an early symptom of overuse, especially in areas like the elbow, shoulder, and knee.

7. Pain That Returns in the Same Spot, Over and Over Again

If discomfort keeps coming back in the same place — even after rest or stretching — it’s a sign that the underlying issue hasn’t healed or that a repetitive strain is still present.

8. Numbness or Tingling

In some cases, overuse can irritate nerves or lead to conditions like carpal tunnel syndrome. Numbness, tingling, or a “pins and needles” feeling in a limb is a red flag that should not be ignored.

Most Common Overuse Injuries (and Where They Show Up)

Overuse injuries aren’t limited to one body part or activity. They affect runners, lifters, swimmers, office workers, and more. And while exact stats vary, it’s clear from clinical practice and literature that these injuries make up a major portion of orthopedic complaints.

Lower Body

  • Shin Splints: Often caused by running on hard surfaces or improper footwear.
  • Stress Fractures: Microscopic bone breaks due to repetitive impact.
  • Plantar Fasciitis: Heel pain from overstrained foot arch tissues.
  • Patellar Tendinitis (“Jumper’s Knee”): Irritation below the kneecap.
  • IT Band Syndrome: Lateral knee pain, common in runners.

Upper Body

  • Tennis/Golfer’s Elbow: Tendon irritation in the forearm.
  • Rotator Cuff Tendinitis: Shoulder pain from overhead motions.
  • Wrist Tendinitis: Common in weightlifters, writers, or manual laborers.

Why Early Action Matters

Ignoring early symptoms doesn’t just prolong healing — it can lead to permanent tissue damage. Tendons, ligaments, and joints don’t bounce back quickly. The longer inflammation or micro-tears persist, the higher the risk of:

  • Full tears
  • Chronic pain syndromes
  • Loss of mobility or strength
  • Surgery or long-term rehab

Tendinosis, for example, is a degenerative condition that results from untreated tendon overuse. And research shows that untreated tendinosis can rupture the tendons and lead to further degeneration of tendon tissue — which is far harder to treat than early-stage inflammation.

On the flip side, there’s strong evidence that early intervention reduces the number and severity of overuse injuries. Whether through physical therapy, activity modification, or targeted care, getting ahead of the problem can dramatically change the outcome.

What To Do If You Notice Warning Signs

If you’re experiencing any of the signs above, here’s what to do — even before seeing a professional:

1. Reduce or Modify Activity

Take a few days off or switch to a low-impact form of movement (like swimming or cycling). Avoid pushing through pain.

2. Use R.I.C.E. — With Caution

Rest, Ice, Compression, and Elevation can help with acute inflammation, but it’s not a cure-all. Use it in the first 48–72 hours as needed.

3. Assess Your Gear and Form

Are your shoes worn out? Is your technique off? Poor mechanics or gear can overload the wrong joints. Small changes make a big difference.

4. Start Gentle Mobility Work

Light stretching and mobility exercises (once pain has decreased) can restore range of motion and support healing.

5. Listen to Patterns

Keep a log of when the pain happens, where it’s located, and how intense it is. This can help both you and your provider spot trends.

Preventing Overuse Injuries Before They Start

The best treatment is prevention. Here’s how to reduce your risk over the long term:

1. Cross-Train

Avoid doing the exact same movement every day. Mix up your activities to spread the load across different joints and muscle groups.

2. Prioritize Rest and Recovery

Recovery is where growth happens. Rest days, sleep, and downtime are essential — not optional.

3. Follow the 10% Rule

Increase your intensity, distance, or volume by no more than 10% per week. It helps avoid sudden spikes that lead to injury.

4. Focus on Form

Quality > Quantity. Whether you’re running, lifting, or typing — good technique reduces wear and tear.

5. Replace Worn-Out Equipment

Shoes, braces, or gear that’s past its lifespan can fail to support you properly and increase stress on joints.

Final Thoughts: Don’t Wait for “Real Pain” to Act

The body rarely breaks without warning — but it does whisper before it shouts.

Paying attention to early signs of overuse injury can save you months of frustration, downtime, and more invasive treatments later. Whether you’re chasing a new PR or just trying to stay active, knowing when to back off is just as important as pushing forward.

If something doesn’t feel quite right, listen to your body. And if you’re unsure, check in with a clinician who understands orthopedic care — ideally one who sees these kinds of injuries every day.

The Orthopedic & Sports Medicine Center of Oregon

The Orthopedic & Sports Medicine Center of Oregon (OSM) is an award-winning, board-certified orthopedic and sports medicine practice serving Lake Oswego, Portland, Scappoose, and surrounding Oregon communities. Our main clinic is located in Lake Oswego, with additional locations in Portland and Scappoose.

OSM provides comprehensive orthopedic care, sports medicine, spine care, joint replacement, foot and ankle surgery, hand and upper extremity care, and fracture treatment. Our physicians treat a wide range of conditions including sports injuries, arthritis, joint pain, spine conditions, ligament and tendon injuries, fractures, and degenerative musculoskeletal disorders using both surgical and nonsurgical approaches.

Our mission is to help patients return to pain-free movement, strength, and function through personalized treatment plans and advanced orthopedic techniques.

OSM Locations

Lake Oswego (Main Clinic)
17355 Lower Boones Ferry Rd, Suite 100A
Lake Oswego, OR 97035

Portland
5050 NE Hoyt St, Suite 668
Portland, OR 97213

Scappoose
51385 SW Old Portland Rd, Suite A
Scappoose, OR 97056

Phone: 503-224-8399
Hours: Mon–Thurs, 8:00am–4:30pm/ Friday 8:00am–1:00pm

If you are looking for experienced orthopedic surgeons, sports medicine specialists, spine doctors, or foot and ankle experts in Lake Oswego, Portland, or Scappoose, contact The Orthopedic & Sports Medicine Center of Oregon today.

3 Kinds of Healthy Heart Exercises

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Article featured on Johns Hopkins Medicine

Being physically active is a major step toward good heart health. It’s one of your most effective tools for strengthening the heart muscle, keeping your weight under control and warding off the artery damage from high cholesterol, high blood sugar and high blood pressure that can lead to heart attack or stroke.

It’s also true that different types of exercise are needed to provide complete fitness. “Aerobic exercise and resistance training are the most important for heart health,” says Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D. “Although flexibility doesn’t contribute directly to heart health, it’s nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively.”

Here’s how different types of exercise benefit you.

Aerobic Exercise

What it does: Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate, Stewart says. In addition, it increases your overall aerobic fitness, as measured by a treadmill test, for example, and it helps your cardiac output (how well your heart pumps). Aerobic exercise also reduces the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood glucose.

How much: Ideally, at least 30 minutes a day, at least five days a week.

Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.

Resistance Training (Strength Work)

What it does: Resistance training has a more specific effect on body composition, Stewart says. For people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease), it can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.

How much: At least two nonconsecutive days per week of resistance training is a good rule of thumb, according to the American College of Sports Medicine.

Examples: Working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats and chin-ups.

Stretching, Flexibility and Balance

What they do: Flexibility workouts, such as stretching, don’t directly contribute to heart health. What they do is benefit musculoskeletal health, which enables you to stay flexible and free from joint pain, cramping and other muscular issues. That flexibility is a critical part of being able to maintain aerobic exercise and resistance training, says Stewart.

“If you have a good musculoskeletal foundation, that enables you to do the exercises that help your heart,” he says. As a bonus, flexibility and balance exercises help maintain stability and prevent falls, which can cause injuries that limit other kinds of exercise.

How much: Every day and before and after other exercise.

Examples: Your doctor can recommend basic stretches you can do at home, or you can find DVDs or YouTube videos to follow (though check with your doctor if you’re concerned about the intensity of the exercise). Tai chi and yoga also improve these skills, and classes are available in many communities.

The Orthopedic & Sports Medicine Center of Oregon

The Orthopedic & Sports Medicine Center of Oregon (OSM) is an award-winning, board-certified orthopedic and sports medicine practice serving Lake Oswego, Portland, Scappoose, and surrounding Oregon communities. Our main clinic is located in Lake Oswego, with additional locations in Portland and Scappoose.

OSM provides comprehensive orthopedic care, sports medicine, spine care, joint replacement, foot and ankle surgery, hand and upper extremity care, and fracture treatment. Our physicians treat a wide range of conditions including sports injuries, arthritis, joint pain, spine conditions, ligament and tendon injuries, fractures, and degenerative musculoskeletal disorders using both surgical and nonsurgical approaches.

Our mission is to help patients return to pain-free movement, strength, and function through personalized treatment plans and advanced orthopedic techniques.

OSM Locations

Lake Oswego (Main Clinic)
17355 Lower Boones Ferry Rd, Suite 100A
Lake Oswego, OR 97035

Portland
5050 NE Hoyt St, Suite 668
Portland, OR 97213

Scappoose
51385 SW Old Portland Rd, Suite A
Scappoose, OR 97056

Phone: 503-224-8399
Hours: Mon–Thurs, 8:00am–4:30pm/ Friday 8:00am–1:00pm

If you are looking for experienced orthopedic surgeons, sports medicine specialists, spine doctors, or foot and ankle experts in Lake Oswego, Portland, or Scappoose, contact The Orthopedic & Sports Medicine Center of Oregon today.

Does Walking Help Hip Arthritis?

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Article featured on verywellhealth

Hip arthritis results from the breakdown of cartilage within your hip joints, causing hip stiffness and pain that can increase with inactivity, standing, and walking. Although walking can be uncomfortable and difficult with hip arthritis, walking is also incredibly important for maintaining the mobility and strength of your hips.

This article will review the benefits of walking, how to get up and moving when you have pain from hip arthritis, and the types of assistive devices you can use to help you walk.

Walking Is Good for Arthritis

Walking is a beneficial form of exercise, including for those with arthritis. Walking is a gentle, low-impact exercise that can help ease joint pain and stiffness, improve strength and mobility, and boost energy and endurance.

Starting slowly and limiting the duration of your walks is important as your body needs time to adjust to increased physical activity. Too much activity too soon can overwork your joints and can lead to increased pain.

Walking for five to 10 minutes at a time is a good starting point, as you gradually increase the length of time that you walk as time goes on.

Before starting any walking routine or exercise program, consult your healthcare provider to ensure you are healthy enough to increase your physical activity demands.

Contact your healthcare provider if you experience:

  • Increased joint pain
  • Joint redness, swelling, or warmth
  • Persistent fatigue

Benefits vs. Risks

Benefits of walking include:

  • Increased mobility
  • Increased strength
  • Increased endurance
  • Improved balance
  • Improved cardiovascular health
  • Maintenance of a healthy weight

Potential risks of walking if performed too much or for too long without adequate risk include:

  • Increased joint pain
  • Increased joint stiffness
  • Muscle soreness

Warm-Up Stretches for Arthritic Hips

Hip arthritis can cause your hip joints to become stiff and your muscles to become tight, which can have a noticeable impact on your hip range of motion and ability to move your legs. Warming up your hip joints through stretching and range of motion exercises can help decrease hip pain and stiffness to make walking more comfortable.4

Stretches and range of motion exercises you can perform to warm up your hip joints include:

  • Touching your toes
  • Marching in place
  • Leg swings forward and backward
  • Sideways leg swings
  • Hip circles
  • Bodyweight squats
  • Bodyweight lunges
Exercise Challenges With Hip Arthritis 

Hip arthritis can make weight-bearing activities—those that involve standing on your feet—more challenging due to increased pressure within your hip joints as they support your body weight. Because of this, many types of exercises can be uncomfortable, painful, and sometimes even harmful for your hips depending on the extent of your hip arthritis.2

Hip Exercises to Avoid

High-impact activities like running and jumping can cause increased stress on your leg joints, especially arthritic joints, when surrounding muscles cannot adequately support and stabilize your joints. With hip arthritis, avoid these types of activities to reduce stress to your hip joints.2

Other Types of Exercise to Ease Into

To take the pressure off of your hips, it is best to start with non-weight-bearing exercises to help strengthen your surrounding hip muscles. These exercises include leg-strengthening exercises that involve having you sit in a chair or lie down to ease pressure off of your hip joints.3 Over time, your muscles will increase in strength and will be able to better support your hip joints.

Other types of low-impact exercises that are easy on your joints and can help improve your mobility, strength, and range of motion include:5

  • Walking
  • Bicycling
  • Water aerobics
  • Yoga
  • Pilates
  • Tai chi
  • Elliptical machine

Walking Devices and Support Tools for Hip Arthritis 

Depending on the severity of your hip arthritis, an assistive device like a walker or cane can help you get around.6 A walker or cane provides the extra support to maintain your balance by giving you something to hold onto.

This is particularly important as hip arthritis often leads to weakness in the surrounding glute muscles that provide stability to your hip and help you maintain your balance when you stand, walk, and change directions.6

Using a walker or cane also helps to take some pressure off your hip joints by using your arms to support your body weight. This can make walking less painful.

The Orthopedic & Sports Medicine Center of Oregon

The Orthopedic & Sports Medicine Center of Oregon (OSM) is an award-winning, board-certified orthopedic and sports medicine practice serving Lake Oswego, Portland, Scappoose, and surrounding Oregon communities. Our main clinic is located in Lake Oswego, with additional locations in Portland and Scappoose.

OSM provides comprehensive orthopedic care, sports medicine, spine care, joint replacement, foot and ankle surgery, hand and upper extremity care, and fracture treatment. Our physicians treat a wide range of conditions including sports injuries, arthritis, joint pain, spine conditions, ligament and tendon injuries, fractures, and degenerative musculoskeletal disorders using both surgical and nonsurgical approaches.

Our mission is to help patients return to pain-free movement, strength, and function through personalized treatment plans and advanced orthopedic techniques.

OSM Locations

Lake Oswego (Main Clinic)
17355 Lower Boones Ferry Rd, Suite 100A
Lake Oswego, OR 97035

Portland
5050 NE Hoyt St, Suite 668
Portland, OR 97213

Scappoose
51385 SW Old Portland Rd, Suite A
Scappoose, OR 97056

Phone: 503-224-8399
Hours: Mon–Thurs, 8:00am–4:30pm/ Friday 8:00am–1:00pm

If you are looking for experienced orthopedic surgeons, sports medicine specialists, spine doctors, or foot and ankle experts in Lake Oswego, Portland, or Scappoose, contact The Orthopedic & Sports Medicine Center of Oregon today.

Does Cold Weather Worsen Arthritis Pain?

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Article featured on OrthoNY

Why Weather Affects Arthritis

Approximately 75% of arthritis sufferers believe that weather impacts their symptoms, and many focus on cold temperatures and changes in barometric pressure as the main factors. Others report increasing humidity levels as a contributing factor.

This leads to the question of how cold weather affects arthritis, as well as how do other weather patterns impact this condition?

The Link Between Temperature Changes and Pain Levels

Research into how changes in temperature affect arthritis pain is ongoing. One study revealed that patients’ pain levels increase with every 10-degree decrease in temperature. This may be driven in part by the physiological changes that occur as temperatures drop. For example, synovial fluid, also commonly called joint fluid, may thicken in cold weather. As this liquid, which helps cushion joints and reduce friction, thickens, it may accumulate and create increasing inflammation and stiffness in the affected area.

Additionally, cold temperatures are linked to slower blood circulation, muscle spasms, and increased sensitivity to pain.

The Link Between Barometric Pressure Changes and Joint Pain

Barometric pressure may have an even more dramatic effect than temperature changes. When the pressure drops, muscles and tendons expand. As the connective tissues surrounding joints expand, it can increase the amount of pressure on the joints themselves, which can raise pain levels.

Additional Factors to Consider

Aside from temperature and pressure, it’s important to keep several other considerations in mind. For instance, when the humidity is higher, the moisture in the air can cause tissue in the body to swell, increasing both stiffness and pain. Additionally, research suggests that the average American gets about 30 minutes less physical activity daily during cold weather. That decrease in activity levels can worsen arthritis symptoms.

Types of Arthritis Most Sensitive to Cold

Although more than 100 types of arthritis can affect people, two of the most common types, osteoarthritis and rheumatoid arthritis, are linked to increased cold sensitivity. Let’s take a closer look at each type.

Osteoarthritis and Cold Weather

The U.S. Centers for Disease Control estimates that more than 32.5 million Americans have osteoarthritis. Sometimes referred to as “wear and tear” arthritis, this condition is characterized by a breakdown in the cartilage that cushions joints. Cold weather can put further pressure on joints, increasing discomfort and stiffness.

Rheumatoid Arthritis and Cold Weather

This form of arthritis is one of more than 80 different autoimmune disorders. It affects approximately 1.5 million Americans, including 300,000 children. Like other autoimmune conditions, rheumatoid arthritis is caused by the immune system misfiring and attacking the joints and nearby tissues. Cold weather can affect the body’s immune response, which may contribute to worsening symptoms.

Common Cold-Weather Symptoms

For many patients, cold weather increases their existing arthritis symptoms. Whether the affected joints are hips, lower back, feet and ankles, hands and wrists, knees, or shoulders, the symptoms are typically the same. Stiffness, pain, swelling, fatigue, and reduced joint mobility are among the chief complaints.

Cold weather can trigger an arthritis flare-up. In addition to the primary pain symptoms, patients often feel general feelings of being unwell. Additionally, the discomfort and increased inflammation can leave arthritis sufferers feeling drained. That fatigue often leads to many patients lowering their activity levels, which can further worsen symptoms.

Consider practicing preventative strategies, like dressing warmly and staying active before and during changes in the weather.

Managing Arthritis Pain in Cold Weather

Patients working with our providers at any of our Orthopedic Clinic OrthoNY locations receive advice tailored specifically to their conditions and symptoms. Some practical strategies to try include maintaining activity levels, using heat therapy, and eating a diet rich in anti-inflammatory foods.

Low-Impact Exercise

When it’s cold outside and when patients experience discomfort, many opt to take it easy and decrease their activity levels. On average, more than 50% of adults in the U.S. are less active in winter, but for arthritis patients, this can worsen the problem. Increasing movement and keeping up with physical activity can help improve joint flexibility, boost muscle strength, and increase mobility.

A few options to consider include walking, biking, and engaging in water aerobics or swimming. Stretching, yoga, light weight training, and range of motion exercises like knee extensions and arm raises can also be helpful.

Heat Therapy

Dressing warmly can help protect the joints from the cold. Applying heat therapy, like a warm compress, bath, or a heating pad, may help. Heat dilates blood vessels, helping to ward off stiffness and pain. It works by allowing the circulatory system to deliver more nutrients and oxygen to the affected tissues.

Anti-Inflammatory Foods

Many medical professionals recognize the value of incorporating anti-inflammatory foods into the diet to reduce inflammation and help combat symptoms. Eating salmon, sardines, and other fatty fish; leafy greens, such as spinach and kale; and fruits like strawberries, cherries, and blueberries, can help fight inflammation. Olive oil, tomatoes, and nuts also typically top the list of anti-inflammatory foods.

Other foods may offer specific advantages. For example:

  • Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts contain sulforaphane, a powerful compound shown to slow inflammatory processes.
  • Garlic: Along with shallots and onions, this zesty ingredient contains diallyl disulfide, a compound that may help reduce the enzymes that damage cartilage.
  • Vitamin-C-Rich Foods: Kiwi, citrus fruit, bell peppers, and cantaloupe all contain vitamin C, a vitamin essential for supporting healthy muscle tissues, blood vessels, and cartilage.

Physical Therapy and At-Home Care

Research suggests that physical therapy can aid in chronic pain management, with a success rate averaging 68% to 72%. Additionally, nearly eight out of 10 patients experience significant pain relief after completing their treatments. OrthoNY provides personalized physical therapy care across the region to help patients combat joint discomfort and regain mobility.

Physical therapists often give patients a list of exercises to do at home. A few exercises to try now include gentle stretching, aquatic therapy, and strength exercises.

Gentle Stretching

Stretching helps enhance the range of motion and lubricate joints. To get the most out of a session, be sure to warm up with a light walk or gentle movements to get the blood flowing.

A few stretches to try include:

  • Knee-to-Chest: Lie on your back on the floor. Bend both knees, placing your feet flat on the floor. Bring your left knee to your chest, grasping it on either side as you pull. Hold it for 30 seconds and release, repeating on the other side.
  • Posterior Shoulder and Back: Stand straight and place your arms at your sides. Slowly bring your left arm across your chest. Keep the left arm straight and grasp it at the elbow with your right hand, gently deepening the stretch. Hold it for 30 seconds before returning to the neutral position. Repeat on the right.
  • Towel Squeeze: Stretch your hand by grabbing a rolled-up hand towel or a large sponge in your left hand. Squeeze and hold it for five seconds before relaxing and repeating with your right hand.

Aquatic Therapy

Aquatic therapies encompass several activities, including water exercises, which are low-impact and can help boost physical function while lowering pain levels. Water immersion therapy, which involves spending at least 20 minutes in a warm bath, can also be beneficial. A more portable option, heated compresses, can also help ease joint stiffness and soothe aches. These therapies all help improve blood circulation, enhancing your body’s ability to repair damaged tissues. They also enhance relaxation, which can have a beneficial impact on pain and stress.

Strength Exercises

These exercises help make muscles, bones, and joints stronger, while also helping to fight fatigue and inflammation. It’s important to start slowly, increasing the intensity by only 10% to 20% when ready. Start with light weights or resistance bands and go slowly to avoid overdoing it. Patients should work with a physical therapist throughout this process. This ensures they follow a strength training routine that will work best for their strengths and limitations and avoid potential injuries.

The Orthopedic & Sports Medicine Center of Oregon

The Orthopedic & Sports Medicine Center of Oregon (OSM) is an award-winning, board-certified orthopedic and sports medicine practice serving Lake Oswego, Portland, Scappoose, and surrounding Oregon communities. Our main clinic is located in Lake Oswego, with additional locations in Portland and Scappoose.

OSM provides comprehensive orthopedic care, sports medicine, spine care, joint replacement, foot and ankle surgery, hand and upper extremity care, and fracture treatment. Our physicians treat a wide range of conditions including sports injuries, arthritis, joint pain, spine conditions, ligament and tendon injuries, fractures, and degenerative musculoskeletal disorders using both surgical and nonsurgical approaches.

Our mission is to help patients return to pain-free movement, strength, and function through personalized treatment plans and advanced orthopedic techniques.

OSM Locations

Lake Oswego (Main Clinic)
17355 Lower Boones Ferry Rd, Suite 100A
Lake Oswego, OR 97035

Portland
5050 NE Hoyt St, Suite 668
Portland, OR 97213

Scappoose
51385 SW Old Portland Rd, Suite A
Scappoose, OR 97056

Phone: 503-224-8399
Hours: Mon–Thurs, 8:00am–4:30pm/ Friday 8:00am–1:00pm

If you are looking for experienced orthopedic surgeons, sports medicine specialists, spine doctors, or foot and ankle experts in Lake Oswego, Portland, or Scappoose, contact The Orthopedic & Sports Medicine Center of Oregon today.

How to Gain Muscle for Any Age or Body

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Article featured on Harvard Health

These strategies can help maintain more muscle as you age.

First, the bad news. Men tend to lose as much as 3% to 5% of their muscle mass per decade after age 30. The muscle-building hormone testosterone also drops gradually after age 40.

Now for the good news. You have the power to slow this natural decline and perhaps even reverse it. The solution is to lift weights — often enough, long enough, and heavy enough.

“Weight training is the best way to keep the muscle mass you have and even increase muscle mass you may have lost with aging,” says Shawn Pedicini, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Hospital.

So how should you approach weight training in your later years? Here are some strategies.

Invest in a trainer. A licensed and credentialed trainer can design a personalized program. A trainer can also teach you proper form and technique. Check with your local gyms for referrals. If you’re not ready for in-person sessions, many trainers now offer virtual workouts. After you learn the basics, you can work out on your own.

Get free. Training with free weights, like dumbbells, kettlebells, and barbells, is often better for muscle building than machines, says Pedicini. “However, machines are ideal if you have balancing issues or other limitations that make it safer to sit during weight training,” he says. You can also go back and forth between free weights and machines depending on the type of exercise and which muscles you are working on.

Leg up. While you need full-body workouts that address all your major muscles, older men should pay special attention to their leg muscles:  quadriceps and hamstrings (in the thighs), the gluteals (in the buttocks), and the calf muscles. “These are involved in many daily functional movements like squatting and climbing stairs,” says Pedicini. Compound exercises that work different muscles in one movement — like squats, deadlifts, and lunges — are great for building leg muscles.

Weight, reps, and sets. Pedicini says older men should do fewer repetitions (reps) with heavier weights to gain the most muscle. “An ideal routine would be eight repetitions for each exercise for three sets total.” But you can adjust this as needed. “People with movement issues might need to use lighter weights and do more repetitions.”

Find your tempo. Lifting should be done at a seven-second tempo. That means three seconds to lift the weight, a one-second pause, and three seconds to lower it. You also want to use enough weight, so the last few reps are a challenge. If you can’t lift the weight at least eight times, use a lighter weight. When you can comfortably perform eight reps without completely tiring the muscle, increase the weight. “Muscles grow stronger only if you keep adding resistance,” says Pedicini.

Two days is plenty. Ideally, you should do weight training at least twice a week. “Two days of full-body training can produce measurable changes in muscle strength,” says Pedicini. You often can feel results after four to six weeks of consistent training.

Give it a rest. Always allow at least 48 hours between sessions for muscle recovery. Some people prefer to break their workouts into two parts: upper body and lower body. In that case, you can perform upper-body exercises one day and lower-body the next.

Always raise the bar. “Don’t forget to consistently challenge yourself as you progress,” says Pedicini. “It’s necessary to gain the muscle and strength changes you want and need.”

The power of protein

Does consuming more protein help you make more muscle? The answer is yes for younger people, and some evidence suggests that the combination of higher protein intake plus resistance training also can build muscle mass in older men.

How much extra protein is enough? A sedentary adult needs only 0.8 grams per kilogram of body weight per day. However, if you want to build muscle, the goal of daily protein intake should be 50% higher, or 1.2 grams. So, a 175-pound man doing weight training should aim for about 95 grams a day.

If possible, divide your protein intake equally among your daily meals to maximize the body’s ability to create muscle. Also, consume about 20 to 40 of those daily grams within an hour after a workout to help with muscle repair. An easy way to meet your daily protein quota is to mix 1 to 2 scoops of whey- or plant-based protein powder to into oatmeal, a smoothie, yogurt, or a glass of water. (Check the label for specific protein amounts.). Other good protein sources: 3 ounces lean chicken (24 grams), 8 ounces plain Greek yogurt (23 grams), 1 cup cooked lentils (18 grams), 3 ounces salmon (17 grams), 2 eggs (13 grams), and 1 ounce (28) peanuts (7 grams).

The Orthopedic & Sports Medicine Center of Oregon

The Orthopedic & Sports Medicine Center of Oregon (OSM) is an award-winning, board-certified orthopedic and sports medicine practice serving Lake Oswego, Portland, Scappoose, and surrounding Oregon communities. Our main clinic is located in Lake Oswego, with additional locations in Portland and Scappoose.

OSM provides comprehensive orthopedic care, sports medicine, spine care, joint replacement, foot and ankle surgery, hand and upper extremity care, and fracture treatment. Our physicians treat a wide range of conditions including sports injuries, arthritis, joint pain, spine conditions, ligament and tendon injuries, fractures, and degenerative musculoskeletal disorders using both surgical and nonsurgical approaches.

Our mission is to help patients return to pain-free movement, strength, and function through personalized treatment plans and advanced orthopedic techniques.

OSM Locations

Lake Oswego (Main Clinic)
17355 Lower Boones Ferry Rd, Suite 100A
Lake Oswego, OR 97035

Portland
5050 NE Hoyt St, Suite 668
Portland, OR 97213

Scappoose
51385 SW Old Portland Rd, Suite A
Scappoose, OR 97056

Phone: 503-224-8399
Hours: Mon–Thurs, 8:00am–4:30pm/ Friday 8:00am–1:00pm

If you are looking for experienced orthopedic surgeons, sports medicine specialists, spine doctors, or foot and ankle experts in Lake Oswego, Portland, or Scappoose, contact The Orthopedic & Sports Medicine Center of Oregon today.

5 Exercises That Work to Prevent Sports Injuries

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Article featured on Florida Sports Injury & Orthopedic Institute

Prevent Sports Injuries: Why These Exercises Work

Prevent sports injuries before they happen. Over 8.6 million athletes get hurt each year in the US. Research from the National Institutes of Health shows you can cut injury risk by 50% with targeted training. Prevention keeps you in the game.

This guide shows five proven exercises. Each one builds strength in vulnerable areas. You’ll target ACL tears, hamstring strains, groin injuries, and rotator cuff damage. Better stability, mobility, and control come with regular practice. These moves help you prevent sports injuries effectively.

Professional athletic trainers use these exercises worldwide. The moves are backed by sports medicine research. Athletes who follow prevention programs stay healthier. They perform better throughout their careers. Start today to prevent sports injuries in your training.

1. Single-Leg Romanian Deadlift for Hamstring Injury Prevention

Prevents ACL Tears • Hamstring Strains • Ankle Sprains • Improves Balance

How This Exercise Helps Prevent Sports Injuries

The single-leg Romanian deadlift works well to stop hamstring injuries. It strengthens your posterior chain muscles. It also fixes muscle imbalances between your left and right sides. The balance part boosts proprioception. This helps you prevent sports injuries like ankle sprains and ACL tears in soccer, basketball, and tennis.

Research in the Journal of Orthopaedic & Sports Physical Therapy shows single-leg exercises cut injury risk. Every athlete should include single-leg work in their routine to prevent sports injuries.

Step-by-Step Exercise Technique

  1. Starting Position: Stand on one leg with a slight knee bend. Additionally, engage your core muscles.
  2. Hip Hinge: Hinge at your hip while keeping your back straight. Moreover, maintain a neutral spine throughout.
  3. Leg Extension: Lower your torso forward. Meanwhile, extend the opposite leg behind you for balance.
  4. Reach Down: Reach toward the ground with your hands. However, keep your spine neutral at all times.
  5. Return: Drive through your standing heel to return upright. Then, squeeze your glutes at the top.
  6. Hip Alignment: Keep your hips square during the entire movement. Therefore, avoid any rotation.

2. Copenhagen Plank for Groin Strain Prevention

Prevents Groin Injuries • Hip Flexor Strains • Core Instability

Prevent Sports Injuries with Copenhagen Planks

Groin strains affect 23% of soccer players yearly. These injuries keep athletes out for weeks or months. The Copenhagen plank targets your adductor muscles directly. It builds strength and endurance in these often-ignored muscles. This exercise is key to prevent sports injuries in the groin area.

Studies in the British Journal of Sports Medicine prove this exercise cuts groin injury risk by 41%. It’s now standard in programs worldwide to prevent sports injuries. Regular practice improves hip stability for cutting and lateral moves.

Proper Copenhagen Plank Form

  1. Setup: Position yourself sideways first. Then, elevate your top foot or ankle on a bench at knee height.
  2. Leg Position: Extend your bottom leg forward. Alternatively, stack it under the top leg for a harder variation.
  3. Upper Body: Support your upper body on your forearm. Specifically, place your elbow directly under your shoulder.
  4. Engagement: Engage your adductors to lift your hips up. Additionally, create a straight line from head to toe.
  5. Hold: Maintain this position with a tight core. However, avoid any sagging or rotation of your body.

3. Banded Terminal Knee Extensions for ACL Injury Prevention

Prevents ACL Tears • Patellofemoral Pain • Knee Instability

Terminal Knee Extensions to Prevent Sports Injuries

Your vastus medialis oblique (VMO) muscle keeps your knee stable. It often becomes weak after injury. Terminal knee extensions target this muscle precisely where it matters most. They work the final range of motion that protects your knee joint. This move is essential to prevent sports injuries in the knee.

Research from physical therapy experts shows VMO activation stops ACL injuries. This exercise is now standard in ACL prevention and rehab programs. You can do it daily to prevent sports injuries because it creates minimal fatigue while building crucial strength.

Terminal Knee Extension Technique

  1. Band Setup: First, loop a resistance band around a sturdy post at knee height.
  2. Position: Then, step into the band. Specifically, position it behind your knee joint.
  3. Starting Position: Begin with your knee slightly bent. Specifically, aim for about 20-30 degrees of flexion.
  4. Extension: Next, fully extend your knee against the band’s resistance. Make sure to lock out completely.
  5. Squeeze: Additionally, squeeze your quadriceps at full extension. Hold this for 1-2 seconds, focusing on the inner quad.
  6. Control: Finally, control the return to starting position while maintaining tension throughout.

4. 90/90 Hip Mobility Flow for Lower Body Injury Prevention

Prevents IT Band Syndrome • Hip Impingement • Knee Injuries

Hip Mobility Work to Prevent Sports Injuries

Limited hip mobility creates problems throughout your body. It forces your knees and lower back to compensate. This leads to IT band syndrome, hip impingement, and knee injuries. The 90/90 hip mobility exercise fixes both internal and external rotation issues. Better hip mobility helps you prevent sports injuries effectively.

Improved hip mobility is vital for runners and cutting sport athletes. Research shows poor hip mobility causes most overuse injuries. Daily hip mobility work can dramatically cut your injury risk. It also improves athletic performance in multidirectional movements. Make this part of your plan to prevent sports injuries.

90/90 Hip Mobility Exercise Form

  1. Starting Position: First, sit on the floor with both knees bent at 90-degree angles.
  2. Leg Alignment: Position your front shin parallel to your body. Meanwhile, place your back shin perpendicular.
  3. Posture: Keep your torso upright throughout. Additionally, engage your core and maintain a neutral spine.
  4. Forward Lean: Lean forward slightly over the front leg. This will increase the hip stretch effectively.
  5. Transition: Smoothly transition to the opposite side. Specifically, rotate both legs together in one fluid motion.
  6. Breathing: Pause briefly in each position. Moreover, take deep breaths to help deepen the stretch.

5. Y-T-W Shoulder Series for Rotator Cuff Injury Prevention

Prevents Rotator Cuff Tears • Shoulder Impingement • Throwing Injuries

Y-T-W Exercises to Prevent Sports Injuries

Shoulder injuries are common in overhead athletes. Rotator cuff tears and shoulder impingement cause major time away from sport. The Y-T-W shoulder series strengthens all stabilizing muscles around your shoulder blade and rotator cuff. These moves help you prevent sports injuries in the shoulder area.

This exercise builds the base for safe overhead and throwing movements. Sports medicine specialists say rotator cuff work is vital for baseball, softball, tennis, swimming, and volleyball athletes. Add this series to your routine to prevent sports injuries before they occur. It fixes common muscle imbalances in overhead sports.

Y-T-W Shoulder Exercise Technique

Y Position for Rotator Cuff Strengthening: First, lie face down or stand bent at the hips. Then, extend your arms overhead at 45-degree angles to form a Y shape. Next, lift your arms with thumbs pointing up toward the ceiling. Finally, squeeze your shoulder blades together at the top position for maximum engagement.

T Position for Shoulder Stability: Starting from the same position, extend your arms straight out to the sides to form a T shape. Additionally, lift with your thumbs pointing up. Moreover, actively retract your shoulder blades throughout. Therefore, focus on engaging your mid-back muscles during the entire movement.

W Position for External Rotation: Again, start from the same position. However, bend your elbows to 90 degrees with your upper arms at your sides. Then, externally rotate to bring your forearms up parallel to the ground. Furthermore, focus on squeezing your shoulder blades down and together. Meanwhile, maintain your elbow position throughout the movement.

How to Prevent Sports Injuries: Implementation Guide

Add These to Your Training

Do these moves as part of your warm-up routine. Do them before practice or games. You can also dedicate 15-20 minutes on recovery days. Consistency matters more than intensity. Regular practice gives you better results to prevent sports injuries than occasional hard sessions.

Progress Slowly

Start with bodyweight or light resistance first. Focus on perfect form initially. Increase volume (more sets or reps) before adding weight. Add resistance only after you master the basics. Try harder variations only after perfecting the basic movement. Never sacrifice form for progression when working to prevent sports injuries.

Recovery Protocol

When recovering from injury, add these exercises under professional guidance. Work with a physical therapist or athletic trainer. Start at 50% of normal volume typically. Progress based on pain symptoms and healing timeline. Follow professional recommendations carefully. Proper guidance ensures safe recovery and helps prevent sports injuries in the future.

Get Professional Help

These moves are evidence-based and generally safe. Some situations need professional input though. See a sports medicine physician if you have existing injuries. Talk to a physical therapist or certified athletic trainer for chronic pain conditions. Professional guidance ensures proper technique and helps you prevent sports injuries effectively.

The Orthopedic & Sports Medicine Center of Oregon

The Orthopedic & Sports Medicine Center of Oregon (OSM) is an award-winning, board-certified orthopedic and sports medicine practice serving Lake Oswego, Portland, Scappoose, and surrounding Oregon communities. Our main clinic is located in Lake Oswego, with additional locations in Portland and Scappoose.

OSM provides comprehensive orthopedic care, sports medicine, spine care, joint replacement, foot and ankle surgery, hand and upper extremity care, and fracture treatment. Our physicians treat a wide range of conditions including sports injuries, arthritis, joint pain, spine conditions, ligament and tendon injuries, fractures, and degenerative musculoskeletal disorders using both surgical and nonsurgical approaches.

Our mission is to help patients return to pain-free movement, strength, and function through personalized treatment plans and advanced orthopedic techniques.

OSM Locations

Lake Oswego (Main Clinic)
17355 Lower Boones Ferry Rd, Suite 100A
Lake Oswego, OR 97035

Portland
5050 NE Hoyt St, Suite 668
Portland, OR 97213

Scappoose
51385 SW Old Portland Rd, Suite A
Scappoose, OR 97056

Phone: 503-224-8399
Hours: Mon–Thurs, 8:00am–4:30pm/ Friday 8:00am–1:00pm

If you are looking for experienced orthopedic surgeons, sports medicine specialists, spine doctors, or foot and ankle experts in Lake Oswego, Portland, or Scappoose, contact The Orthopedic & Sports Medicine Center of Oregon today.

What Happens When You Ignore a Hairline Fracture

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Article featured on The Injury Clinic

If you break a bone, you instinctively seek medical care. However, if you don’t realize that a hairline fracture is developing, you might delay treatment, which is why hairline fractures can lead to significant musculoskeletal issues.

Hairline fractures are less severe than compound fractures that break the skin. There might not be a specific event or injury that causes hairline fractures. These small cracks form gradually in the bones, often from repetitive stress or inherent weakness in the bone.

How hairline fractures become serious

When a hairline fracture occurs, it looks like a small crack or a deep bruise in the bone. Also called stress fractures, these injuries are more common in bones of the lower body, especially in the legs and feet. However, any bone in your body can develop a hairline or stress fracture.

Once a crack starts to form, it’s important to seek the right treatment as soon as possible. If the injured bone continues to bear stress, the cracks grow longer and deeper. Multiple cracks may appear in the affected bone. Eventually, a complete break occurs.

When a hairline fracture progresses to a full break, you face more intensive treatment and a longer recovery. You should also be aware of the risk from hairline fractures that linger without proper healing, which can lead to chronic pain.

Early warning signs of hairline fractures

Hairline fractures happen from overuse, repetitive stress, and issues with bone health. Common among athletes, this type of fracture is often a sports injury, especially if you’re a runner or play a sport like basketball that involves a lot of jumping. Conditions such as osteoporosis, which weakens bones, increase your risk.

What early signs of hairline fractures should you watch for, especially if you’re at higher risk of bone injuries? Pay attention to your pain levels and how they relate to your recent activity.

If you notice pain localized in a specific area of your body that worsens over time and also gets worse when that part bears weight or experiences stress, you may need to be evaluated for stress fractures. Your symptoms might improve with rest but can return when you become active again. You may also notice swelling, bruising, or tenderness in the affected area.

Stabilizing and treating hairline fractures

When you come in with a suspected hairline fracture, our The Injury Clinic team confirms your diagnosis with on-site X-rays and offers effective treatments to heal your damaged bone.

If you have a hairline fracture, the next step is to stabilize and treat it. Your personalized treatment plan may involve rest or immobilization with a cast or boot. We also provide strategies and support for effective pain management during your recovery. Hairline fractures rarely require surgery.

When recovering from a stress fracture, it’s essential to avoid further stress, which can lead to reinjury and ongoing complications.

The Orthopedic & Sports Medicine Center of Oregon

The Orthopedic & Sports Medicine Center of Oregon (OSM) is an award-winning, board-certified orthopedic and sports medicine practice serving Lake Oswego, Portland, Scappoose, and surrounding Oregon communities. Our main clinic is located in Lake Oswego, with additional locations in Portland and Scappoose.

OSM provides comprehensive orthopedic care, sports medicine, spine care, joint replacement, foot and ankle surgery, hand and upper extremity care, and fracture treatment. Our physicians treat a wide range of conditions including sports injuries, arthritis, joint pain, spine conditions, ligament and tendon injuries, fractures, and degenerative musculoskeletal disorders using both surgical and nonsurgical approaches.

Our mission is to help patients return to pain-free movement, strength, and function through personalized treatment plans and advanced orthopedic techniques.

OSM Locations

Lake Oswego (Main Clinic)
17355 Lower Boones Ferry Rd, Suite 100A
Lake Oswego, OR 97035

Portland
5050 NE Hoyt St, Suite 668
Portland, OR 97213

Scappoose
51385 SW Old Portland Rd, Suite A
Scappoose, OR 97056

Phone: 503-224-8399
Hours: Mon–Thurs, 8:00am–4:30pm/ Friday 8:00am–1:00pm

If you are looking for experienced orthopedic surgeons, sports medicine specialists, spine doctors, or foot and ankle experts in Lake Oswego, Portland, or Scappoose, contact The Orthopedic & Sports Medicine Center of Oregon today.

Numb Fingers? It Could Be Nerve Compression

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Article featured on Modern Orthopaedics of New Jersey

Do you keep thinking that your hand has fallen asleep, but then the feeling persists? Or perhaps you experience unexplained pain in your fingers alongside difficulty with tasks such as writing, buttoning a shirt, or picking up small objects off the floor? If so, nerve compression could be the underlying cause.

In this post, we’ve defined nerve compression in the hand and wrist, provided an overview of its causes, and explored some of its most common symptoms and treatment options. To learn more and receive an accurate diagnosis and personalized treatment plan for numbness in the fingers, contact us to schedule an initial consultation today!

Understanding Nerve Compression In The Hand And Wrist

What Is Nerve Compression?

Nerve compression, also sometimes referred to as a “pinched nerve”, occurs when excess pressure is placed on one or more nerves by surrounding tissues such as bones, cartilage, muscles, or tendons. The condition can range from mild to severe and is commonly characterized by symptoms such as numbness, tingling, pain, and/or weakness in the affected region.

Nerve compression in the wrist can disrupt nerve function in the hand and fingers, making it difficult to perform a variety of everyday tasks and resulting in significant pain and discomfort. The three nerves most commonly compressed in the wrist are:

  • Median Nerve – Running down the arm and through the wrist, the median nerve provides motor control to certain hand muscles and supplies sensation to the thumb, index finger, middle finger, and part of the ring finger.
  • Ulnar Nerve – The ulnar nerve travels down the back of the arm and passes through the elbow before entering the hand. It provides motor function to certain muscles in the hand and supplies sensation to the ring finger and little finger.
  • Radial Nerve – The radial nerve controls the muscles responsible for extending the wrist and hand and supplies sensation to the back of the hand and forearm.

Common Causes Of Nerve Compression In The Hand And Wrist

At Modern Orthopedics of New Jersey, our award-winning doctors diagnose and treat a broad range of hand and wrist nerve compression issues. Some of the most common include:

  • Carpal Tunnel Syndrome – Carpal Tunnel Syndrome is caused by compression of the median nerve where it passes through the carpal tunnel, a narrow passage in the wrist.
  • Cubital Tunnel Syndrome – Cubital Tunnel Syndrome is caused by compression of the ulnar nerve where it passes through the cubital tunnel, a narrow passage on the inside of the elbow.
  • Arthritis – Arthritis causes swelling and inflammation in the joints, which can lead to compression of the hand and wrist nerves.
  • Nerve Injuries – Traumas such as sprains and fractures, as well as repetitive movement injuries, can cause swelling/damage that compresses the nerves in the hand and wrist.
  • Cysts and Tumors – Various types of cysts and tumors can exert pressure on the nerves of the hand and wrist.

Symptoms Of Nerve Compression In The Hand And Wrist

Every case of nerve compression in the hand and wrist presents slightly differently. At Modern Orthopaedics of New Jersey, we often treat patients experiencing some or all of the following:

Numbness And Tingling

Numbness and tingling resulting from nerve compression in the hand or wrist may:

  • Come and go, or be continuously present
  • Affect the fingers, back of the hand, and/or forearm
  • Be associated with a “pins and needles” or “falling asleep” sensation
  • Be associated with burning, prickling, or itching

Pain And Weakness

Pain associated with nerve compression in the hand or wrist may radiate outward and be sharp, aching, or burning. It may also be accompanied by weakness in the hand and/or fingers that affects fine motor dexterity and makes tasks such as buttoning a shirt or picking up small objects difficult.

Decreased Sensitivity Or Loss Of Grip Strength

If you find that you can’t grip with as much strength as you used to or that your hand/fingers lack sensitivity to light touch, pain, or temperature changes, nerve compression could be the underlying reason.

When To Seek Medical Attention For Nerve Compression

Some cases of nerve compression in the hand and wrist are mild and resolve rapidly on their own without medical intervention. However, it is recommended to see a doctor if you experience any of the following:

Persistent Or Worsening Symptoms

Numbness, pain, or weakness in the hand or wrist that is severe, doesn’t resolve on its own, or worsens over time should always be evaluated by a medical professional.

Difficulty Performing Daily Tasks

If symptoms of nerve compression in the hand and wrist are preventing you from engaging in normal daily tasks and routines, it’s time for a medical consultation.

Symptoms That Affect Sleep Or Cause Discomfort

If your symptoms are severe enough that they’re affecting your quality of sleep or detracting from your overall enjoyment of life, seeking medical attention is critical. The team at Modern Orthopaedics of New Jersey is ready to help.

Treatment Options For Nerve Compression In The Hand And Wrist

Treatments for hand and wrist nerve compression depend on the severity and underlying cause of the condition. Many cases resolve with conservative treatment approaches, including:

  • Rest
  • Immobilization (splinting)
  • Pain and/or anti-inflammatory medication
  • Physical therapy

In more severe or persistent cases, surgery may be recommended to relieve pressure on the affected nerve or nerves. Speak directly with one of our highly qualified hand and wrist specialists to learn more about surgical treatment options based on the specifics of your case.

Preventing Nerve Compression In The Hand And Wrist

While it may not always be possible to prevent compression of the nerves in the hand and wrist, the following measures can help:

Ergonomic Adjustments And Proper Posture

Investing time and energy to improve your wrist posture and ensure your work environment and home are ergonomically optimized can be game-changers for hand numbness and other nerve symptoms.

Exercises To Strengthen And Stretch The Hands And Wrists

We recommend consulting with a physical therapist to learn how to effectively integrate stretches and strengthening exercises for the hands and wrists into your daily routine.

The Orthopedic & Sports Medicine Center of Oregon

The Orthopedic & Sports Medicine Center of Oregon (OSM) is an award-winning, board-certified orthopedic and sports medicine practice serving Lake Oswego, Portland, Scappoose, and surrounding Oregon communities. Our main clinic is located in Lake Oswego, with additional locations in Portland and Scappoose.

OSM provides comprehensive orthopedic care, sports medicine, spine care, joint replacement, foot and ankle surgery, hand and upper extremity care, and fracture treatment. Our physicians treat a wide range of conditions including sports injuries, arthritis, joint pain, spine conditions, ligament and tendon injuries, fractures, and degenerative musculoskeletal disorders using both surgical and nonsurgical approaches.

Our mission is to help patients return to pain-free movement, strength, and function through personalized treatment plans and advanced orthopedic techniques.

OSM Locations

Lake Oswego (Main Clinic)
17355 Lower Boones Ferry Rd, Suite 100A
Lake Oswego, OR 97035

Portland
5050 NE Hoyt St, Suite 668
Portland, OR 97213

Scappoose
51385 SW Old Portland Rd, Suite A
Scappoose, OR 97056

Phone: 503-224-8399
Hours: Mon–Thurs, 8:00am–4:30pm/ Friday 8:00am–1:00pm

If you are looking for experienced orthopedic surgeons, sports medicine specialists, spine doctors, or foot and ankle experts in Lake Oswego, Portland, or Scappoose, contact The Orthopedic & Sports Medicine Center of Oregon today.

Effective Exercises for Hip Bursitis

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Article featured on The Center for Bone & Joint Surgery of Palm Beaches

Hip bursitis (also known as Trochanteric bursitis) is a condition in which a fluid-filled sac (bursa) near the outer part of the hip becomes inflamed. This inflammation can cause pain, stiffness, and difficulty walking, climbing stairs, or even lying on your side. If you’ve experienced persistent outer-hip ache or discomfort with movement, hip bursitis might be the underlying cause.

That is why exercises for hip bursitis are often recommended as a key part of treatment and recovery — done correctly, they can relieve pain, improve mobility, and strengthen the muscles that support the hip joint.

In this article, we’ll walk you through safe and effective routines, highlight common mistakes, and also point out hip bursitis exercises to avoid — so you can approach recovery intelligently and reduce the chance of flare-ups.

Why Strength and Stretch Matter in Trochanteric Bursitis

Inflammation from trochanteric bursitis often stems from imbalance or tightness in the muscles surrounding the hip, such as the glutes, iliotibial (IT) band, hip flexors, and outer-hip stabilizers. Weakness or poor flexibility can cause abnormal stresses on the bursa, leading to irritation.

Therefore, adopting trochanteric bursitis stretching and strengthening routines helps by:

  • Improving flexibility around the hip and outer thigh (reducing friction on the bursa)
  • Stabilizing the hip joint and pelvis via stronger gluteal and hip-abductor muscles
  • Preventing compensatory movement patterns that can re-irritate the bursa

However — and this is key — not all movement is helpful. Some activities may worsen hip bursitis pain rather than relieve it. That’s why knowing which hip bursitis exercises to avoid is as important as knowing what to do.

Recommended Exercises for Hip Bursitis

Here are a set of exercises and stretches that are widely recommended for trochanteric bursitis relief and recovery. Always perform them gently, without bouncing, and avoid pushing into sharp pain. Warm up briefly (e.g. 5–10 minutes walking) before starting, and consult your physician or physical therapist if unsure.

1. Side-lying Clamshell

  • Lie on your side, with the affected hip on top; knees bent, feet together.
  • Keep your hips stacked (don’t let your hip roll backward), lift the top knee upward — like a clam opening — while keeping feet touching.
  • Pause for a few seconds, then slowly lower.
  • Do 10–15 reps, 2–3 sets per side.

This clamshell exercise strengthens the gluteus medius, a key muscle for lateral hip stability, reducing stress on the bursa.

2. Bridges (Glute Bridge)

  • Lie on your back, knees bent, feet flat on the floor about hip-width apart.
  • Tighten your core and glute muscles, then lift your hips up until your body forms a straight line from shoulders to knees.
  • Hold briefly (e.g. 3–5 seconds), then lower slowly.
  • Repeat 10–15 times, 2–3 sets.

Bridges activate and strengthen glutes and hip stabilizers, which can help offload pressure from the inflamed bursa.

3. Standing Hip Abduction (Side Leg Raise)

  • Stand upright, holding onto a chair or wall for balance.
  • Keep standing leg slightly bent; slowly lift the other leg sideways (not backward), just enough to feel your outer hip engage — don’t lift too high.
  • Pause, then lower slowly.

Perform 10–15 reps per side, 2–3 sets. This helps strengthen the hip abductor muscles, improving pelvic stability.

4. Piriformis / Glute Stretch (Hip Rotator Stretch)

  • Lie on your back with both legs straight.
  • Bend the affected leg at the knee, bring it across the body, and gently pull the knee toward the opposite shoulder with your hands.
  • Hold for 20–30 seconds (or up to 30 s), then release.

This stretch relieves tightness in the hip rotators and gluteal muscles — often contributors to outer hip pain in bursitis.

5. IT Band / Outer Hip Stretch (Standing IT Band Stretch)

  • Stand upright near a wall. Cross the affected leg behind the other.
  • Lean your upper body away from the wall, pushing your hip outward — you should feel a stretch along the outer hip/thigh and IT band.
  • Hold 20–30 seconds, then switch sides.

This helps ease tightness in structures that may compress or irritate the bursa.

6. Gentle Hamstring / Back-of-Thigh Stretch (Doorway or Lying Hamstring Stretch)

  • Lie on your back, one leg bent, the other leg straight — loop a towel under the foot of the straight leg.
  • Gently pull the towel toward you so the leg lifts, stretching the back of the thigh.
  • Hold 15–30 seconds, repeat 2–4 times per leg.

This stretch reduces compensatory tightness that sometimes develops when hips are painful, helping restore balanced mobility.

What to Avoid — Hip Bursitis Exercises to Avoid

Even as you work on rehab, some movements can exacerbate bursitis and slow recovery. Avoid the following until your hip is pain-free and a professional recommends them:

  • High-impact activities: running, jumping, or plyometrics — these place repetitive stress on the hip bursa.
  • Deep squats or lunges (especially heavy or weighted), which significantly compress the hip structures.
  • Heavy leg presses or weighted hip-abduction exercises early in rehab (before hip stability improves).
  • Prolonged cycling with high seat resistance, or activities that aggravate the outer hip consistently.

Pushing through pain, or returning too early to intense activity, can worsen inflammation, delay healing, or lead to chronic hip problems.

Designing a Safe Hip Bursitis Rehab Routine

Here’s a simple sample routine you might follow (assuming no severe pain and clearance by a therapist). Frequency and intensity should be guided by pain response and healing progress:

Days 1–7 (Initial phase — gentle stretching + light activation):

  • Warm up: 5–10 min brisk walking or light stationary cycling (low resistance)
  • Piriformis / Glute Stretch — 2 × 30 s each side
  • Standing IT Band Stretch — 2 × 30 s each side
  • Gentle hamstring stretch (lying) — 2 × 30 s each side
  • Bridges — 2 sets of 10 reps
  • Standing Hip Abduction — 2 sets of 10 reps per side

Days 8–21 (Gradual strengthening + stabilization):

  • Continue warm up
  • Side-lying clamshell — 2–3 sets of 10–15 reps per side
  • Bridges — 3 sets of 10–15 reps
  • Standing Hip Abduction — 3 sets of 10–15 reps per side
  • Gentle stretching (as above) to maintain flexibility

Maintenance / Long-term:

  • Do 3–4 times per week for strengthening (bridges, clamshells, abduction)
  • Daily or as needed — stretching (piriformis, IT band, hamstring) to avoid tightness
  • Avoid activities that exacerbate symptoms; build up gradually for higher-impact or load-bearing routines

Also — cool down properly after exercise (gentle walking, stretching) and consider using ice after workouts if the outer hip feels sore / inflamed. Many protocols recommend icing the trochanteric region for 5–10 minutes post-exercise.

When to See a Professional

While many people with hip bursitis benefit greatly from well-structured exercise and stretching programs, you should consult a qualified healthcare professional or physiotherapist when:

  • Pain remains severe even at rest or during mild movements.
  • Pain worsens with basic daily activities such as sitting, climbing stairs, or lying on your side.
  • You notice weakness, imbalance, or instability around your hip or pelvis.
  • You suspect structural damage (e.g. tendon involvement, bursitis recurring frequently).

A trained therapist can assess your gait, posture, hip alignment, muscle strength & flexibility, and customize a rehab program — sometimes including manual therapy, modified exercises, and gradual return to activity. Research suggests that consistent physical therapy and home exercise for trochanteric bursitis improves symptoms in 3–6 weeks for many patients.

Final Thoughts

If you’re dealing with hip bursitis, it can feel frustrating — but the good news is that with patience, consistency, and the right approach, you can manage symptoms and often return to comfortable movement and activity.

Focusing on safe, targeted exercises for hip bursitis like clamshells, bridges, and gentle stretches — while avoiding high-impact or aggravating movements — gives your hip the support and flexibility it needs to heal. Pairing that with attention to posture, daily movement habits, and proper warm-up/cool-down can make a real difference.

Overall, a balanced program of stretching (especially trochanteric bursitis stretching), strengthening, and mindful avoidance of harmful movements is usually your best bet.

The Orthopedic & Sports Medicine Center of Oregon

The Orthopedic & Sports Medicine Center of Oregon (OSM) is an award-winning, board-certified orthopedic and sports medicine practice serving Lake Oswego, Portland, Scappoose, and surrounding Oregon communities. Our main clinic is located in Lake Oswego, with additional locations in Portland and Scappoose.

OSM provides comprehensive orthopedic care, sports medicine, spine care, joint replacement, foot and ankle surgery, hand and upper extremity care, and fracture treatment. Our physicians treat a wide range of conditions including sports injuries, arthritis, joint pain, spine conditions, ligament and tendon injuries, fractures, and degenerative musculoskeletal disorders using both surgical and nonsurgical approaches.

Our mission is to help patients return to pain-free movement, strength, and function through personalized treatment plans and advanced orthopedic techniques.

OSM Locations

Lake Oswego (Main Clinic)
17355 Lower Boones Ferry Rd, Suite 100A
Lake Oswego, OR 97035

Portland
5050 NE Hoyt St, Suite 668
Portland, OR 97213

Scappoose
51385 SW Old Portland Rd, Suite A
Scappoose, OR 97056

Phone: 503-224-8399
Hours: Mon–Thurs, 8:00am–4:30pm/ Friday 8:00am–1:00pm

If you are looking for experienced orthopedic surgeons, sports medicine specialists, spine doctors, or foot and ankle experts in Lake Oswego, Portland, or Scappoose, contact The Orthopedic & Sports Medicine Center of Oregon today.