Gardening, Yard Work and Back Strain

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 Article featured on Atlanta Spine Institute

Gardeners, Protect Your Spine!

Digging, weeding, planting, carrying, spading, watering – there’s a lot of potential for back pain in the average flower or vegetable garden. As the Spring and Summer seasons bring in prime gardening weather, how can we protect our spines?

Gardening and Your Back: Preparation

After a long, relatively inactive winter, it’s time to prep your garden beds for the flowers or the vegetables that liven up your meals and brighten up your home. Just as many people use a greenhouse or cold frame to get the jump on spring, the smart gardener can take some steps to make sure that their body is ready for the work ahead. In the months and weeks before you start digging in the dirt, step you exercise routine, add some yoga and gentle stretching and generally tone up. A few sessions a week will improve your general health and disposition, and will likely help you avoid the painful consequences of jumping into the work of gardening before you’re in shape. Before getting down to work, consider taking a brisk walk, and doing some lunges and warmup stretches, so you’re more ready to exert yourself.

Another important prep step: remember to hydrate! Your muscles function better when you combat the effects of sun and exertion by drinking extra water before, during and after working outdoors. Also, when your water intake is sufficient, you might be a little less likely to experience muscle cramps or spasms.

Remember, too, to protect yourself from the sun. A wide brimmed hat and long sleeves might not prevent back spasms, but you’re less likely to incur a painful and potentially dangerous case of sunburn. Sun safety also includes protecting your eyes by wearing sunglasses with UV-blocking lenses.

Gardening and Your Back: Tools

The tools you use can make a significant difference when it comes to protecting your back while gardening. Begin with hand tools: using short-handled tools for digging, weeding and planting can lead you to lean over the work, inviting lower back strain. Using longer handles helps you maintain a more erect posture.

Be careful to rely on your legs and spare your back when lifting bags of soil, mulch or fertilizer. Don’t kneel to garden without a pad – you’re likely to feel stiff and sore afterward, from the knees through the hips to the lumbar region. It’s even better to use a stool, or even a rolling seat, to keep pressure off your knees and stress off your spine. Will you be re-potting plants? Set up a table so you can stand up to do this, instead of leaning over the job. A wheeled tool caddy can help you avoid getting up and down all the time to fetch the implement you put down at the far end of the row.

Gardening and Your Back: Mix up the chores, spread out the work

You might be thinking your garden patch needs a full day of spading and fertilizing, but restrain yourself! For the sake of your back, it’s better to vary your yardwork chores throughout the day. Try breaking up the big tasks with some smaller ones, for the mental AND the physical variety. Remember to take breaks at frequent intervals, to avoid fatigue and overexertion. A little planning can keep you from overdoing your garden tending tasks, and your back will thank you for it.

Gardening and Your Back: Posture

Lifting – remember to use your knees, legs and hips when hefting bags of soil or mulch, or shifting a shovel of dirt. If there’s a lot of material, whether pruned branches, grass clippings or landscaping blocks, move a little bit at a time.

Weeding and harvesting – use that wheeled bench when moving about your garden plot. Leaning over or bending at the waist are much more likely to strain your back muscles than a mindful, back-sparing approach to the job.

Raking – switch hands often when using your leaf rake, hoe or garden cultivator, so you don’t overuse your dominant hand. A more balanced approached to those sweeping and pulling tasks will help keep you pain free for the next day’s chores.

Mowing – if you push a mower or wheeled spreader for seed or fertilizer, be careful not to lean forward too far, as this can inflict strain on your spine. Keep your erect posture in mind as you relax your back and push with your arms and legs.

To sum up: With a little advance planning, a careful selection and use of tools, and a little mindfulness while you work, you can enjoy the best parts of gardening. Here’s to your crop of flowers, vegetables, lush grass, herbs or whatever it is that gives you satisfaction. May you enjoy the fruits of your labor pain-free!

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

What’s to Know About Extensor Tendonitis?

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Article featured on MedicalNewsToday

The most common cause is overuse of the muscles, bones, and tendons in the feet or hands.

In the feet, it’s most often caused by:

  • spending a lot of time on the feet
  • wearing shoes that are too tight
  • using inappropriate footwear for a sport or activity

In the hands, the most common cause of extensor tendonitis is doing an activity that uses the hands and wrists in a repetitive motion such as:

  • prolonged or high-impact typing with a non-ergonomic keyboard
  • practicing or playing an instrument, such as piano or guitar, excessively
  • regularly playing sports that stress hands and wrists, including baseball or racquetball

Mallet finger is a common type of injury that occurs to the fingers, especially in athletes. It occurs when the tip of the finger is struck hard, such as with a ball, which injures the tendon that runs along the top of the finger.

Without treatment, the tendon can become permanently damaged, causing the tip of the finger to fail to straighten completely.

Symptoms and diagnosis

The most common symptom of extensor tendonitis, whether it occurs in the foot or the hand, is pain. In the feet, the pain is usually localized to the top of the foot, usually close to the center of the foot. In the hands, pain tends to occur on the top of the hand.

Other symptoms of extensor tendonitis include:

  • redness, warmth or swelling near the injury
  • increased discomfort with activity
  • crepitus, which is a crunchy feeling or sound over the affected tendon
  • stiffness of the joint

Diagnosing extensor tendonitis usually requires a physical exam and history with a physician. The doctor will ask questions about the pain and other symptoms.

Common questions are about whether anything makes the pain better or worse, the history of the symptoms, and if anything triggered the discomfort.

Sometimes, the doctor will order an X-ray or magnetic resonance imaging (MRI) test to get a detailed look at all the bones, muscles and tendons around the injury. These images can help the doctor look at the structures around the pain to see where the damage is and if there is another cause for the symptoms.

Treatment

Injuries to the hands and feet are common and usually resolve within a few days with basic care at home.

However, if the pain doesn’t start to improve after a couple of days, or a person experiences swelling, redness, warmth or other symptoms, they should visit their doctor.

There is a range of treatment options available for extensor tendonitis.

Rest and Relaxation

Resting the affected joint is crucial, especially if the tendonitis is caused by overuse. It is essential to stop the activity that is causing the pain until the tendon has healed, to prevent further injury. In less serious cases, rest may be all that is needed until the tendon has healed.

Finger or toe splints

Mallet finger may require splinting for several weeks so that the tendon returns to its previous position and completely heals in place.

It is important to clarify with the doctor about the length of time that the finger must remain in the splint. It is common to have to wear the splint continuously, even in the shower.

Removing the splint and moving the finger before the tendon has healed, could re-injure the tendon.

Physical therapy

Extensor tendonitis of the foot may require physical therapy and special stretches for a tight calf muscle. Also, some orthopedic surgeons or podiatrists will recommend the use of a splint or orthotic shoe inserts.

Surgery

Surgery to repair extensor tendonitis is rare and usually reserved for very special or unique cases. If considering surgical repair of the extensor tendons, people should ensure they see a surgeon who has experience performing these types of procedures.

Outlook

The prognosis of extensor tendonitis is excellent; in most cases, a person with this condition makes a full recovery without any lasting problems in the affected joints. How long it takes to recover depends on how severe the tendonitis was, and how well a person managed it.

For example, a person who rests properly will recover more quickly than someone who “pushes through” and continues to use the affected joint.

Although it can be painful, extensor tendonitis is a fairly preventable and easily treatable disease. It is important to see the doctor with any pain, especially in the hands or feet.

Quick diagnosis and treatment is the key to minimizing tendon damage and recovery.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

5 Ways to Boost Your Pain Management

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Article featured on WebMD

Right about now there is a good chance that you have been thinking about ways you might “hit the refresh button” on your pain management approach in the coming year. As you’re thinking about what you’d like to change, make sure that whatever goal you’re shooting for is both impactful and sustainable.And, as with starting anything new, try to set yourself up for success. First off, make it easy to do. Look for options that are not too time-consuming or taxing. Seek out strategies or therapies that you can ease yourself into, one step at a time. Also, keep your plan affordable and try to get as much value as possible out of the time and money that you spend. And try to make it fun. The more enjoyment, inspiration, and fulfillment that you get out of whatever you do, the more likely you are to make it a lasting part of your routine.Now let’s look at some easy ways you can spruce up your approach toward making chronic pain more manageable and better controlled –

Unplug an hour earlier

  • Research has shown that when we sleep better at night, we experience less pain during the day. I also know that one of the most frequent complaints I hear from my patients is that they just don’t sleep well at all. While there are many strategies that can improve sleep, an easy one to try is to simply disconnect from your smartphone an hour earlier at night. Stopping whatever stimulation and agitation that you could get from looking at emails or social media well in advance of bedtime helps the mind and body wind down to fall asleep more easily.

Download a meditation app

  • Over the last several years, a number of studies have found that meditation can play an important role in pain relief. But finding the time and inclination for meditation in our busy and over-stimulated culture can be a real challenge. While attending an 8-week mindfulness course can have serious benefit, that is not something most folks can commit to. But downloading a meditation app, most of which are free or low cost, puts a daily 5-minute mediation at your fingertips, making it easier than ever.

Exercise smarter, not harder

  • While getting enough exercise is critical to both physical and mental health, this can be a real struggle for folks with challenging pain problems. In many cases, trying the typical gym exercises will only flare-up the pain even more, making the whole subject of exercise even more frustrating for patients. This is where looking outside the box can pay off by exploring other movement strategies, some of which, like tai chi and yoga, can even be done in a chair. When trying a new activity, go slow and gentle, and consider breaking it up into smaller sessions during the day instead of doing it all at once. Adding good music and making it social can boost the fun value of whatever you are doing.

Start event planning

  • Commit to doing at least one joyful activity each month. Spend some time planning to do something that is special and has meaning for you, and then book it on your calendar. It can be as simple as going to the movies or taking a walk in the park. The anticipation of having something fun coming your way can boost optimism, improve mood, and lower stress.

Take it outside

  • Make a habit of going outdoors and getting some fresh air in the middle of the day on a regular basis, even if it is for just a few minutes. Midday sunlight increases vitamin D levels, helps set our biological clocks, and can improve mood.

No matter what new, exciting, or different therapies or strategies that you explore this year, try not to fret about any hiccups or missteps that you encounter along the way. Appreciate each moment of the process as meaningful in some way. And if you can get through the first few months, there is a better chance that the new resolution will become a lasting habit.

Tips to Maintain Athletic Performance

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Article featured on Coastal Orthopedics

In order to ensure you are performing at your peak performance it’s important to take care of your body. The following tips will help you get the most out of your fitness and keep you healthy for the days to come.

Get Sleep

Making sure you get plenty of sleep at night is essential in ensuring a healthy recovery from any physical activity or workout. Your muscles’ only time to recover is while you sleep. Seven to eight hours of sleep each night is the recommended amount of time to ensure your body is properly recovered, and you get the best workout the next day. If you are finding it difficult to get enough sleep at night, take a 20- to 30-minute nap after your workout, this can aid in recovery.

Try Cardio Outside

It is easy to get into a routine almost as easy as it is to get out of one. If you find yourself in the gym for every workout, we recommend exercising outside every so often. The possibilities are exciting; You can bike, sprint, or even rollerblade. Try the beach – attack the dunes! You will be amazed at the progress you make! Not only will you notice improvement, but the diversity will help in injury prevention.

Eat Right

We are sure you know about this one – but we had to touch on it. A proper diet will give you power on the field, in the gym, or on the track. Make sure your diet has the proper balance of protein, carbohydrates, unsaturated fats, vitamins, and minerals. Hydration is just as crucial as your diet because your body loses a lot of water during workouts. You need to drink more than eight 8-ounce glasses of water required for adults. Athletes should drink more water than average since they lose even more water from intense exercise. For intense workouts, it’s recommended that you should drink 16-20 ounces per pound of body weight lost during the workout.

Treat Your Injuries

When your body starts giving you warning signs, it’s important to listen. We know that this can be very frustrating, especially if you keep getting injuries. However, you need to back off until you get examined, and the injury is healed. Listening to your body is the best way to break the injury cycle.

Respect the Rest Day

After getting in the habit of exercising or working out almost every day, it can be hard to break it up and take a day off; in fact, it may seem counter-intuitive. Taking a day off is important as it allows for your body to repair itself and build back stronger. If you continually refuse to rest, you are only losing performance but putting yourself at a higher risk for injury

Pre and Post Stretching

It is recommended that athletes incorporate a stretch routine into workouts — even when you’re not preparing for a big event. Stretching your muscles regularly (before and after a workout) has many benefits that can help protect your musculoskeletal system and keep you performing at your best.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

What Causes Neck Pain in Seniors?

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Article featured on MedicineNet

Understanding the anatomy of the neck

Most people will have neck pain at some point. Injuries and certain illnesses can cause neck pain, but the most common cause is holding your neck in the same position for a long time. More serious symptoms can come from changes in the upper spine that come with aging. These changes often cause neck pain in seniors.

The neck contains seven bones called vertebrae that enclose the spinal cord. Other nerves branch out from the spinal cord. Disks between the bones act as shock absorbers. They have a tough outer coating and a jellylike interior. Muscles and ligaments bind the vertebrae together, providing both flexibility and support. Injury to any of these parts can cause neck pain.

Pressure on the spinal cord in the neck can be serious because most of the nerves that serve the body pass through the neck. Problems in the neck can cause pain, numbness, and weakness in the arms, chest, abdomen, or legs. Many organs rely on the nerves that pass through the neck for proper function.

What are the effects of neck pain?

Neck pain can affect your employment, social life, and personal relationships. When neck pain causes you to avoid certain activities, both your physical and mental health can suffer. Sometimes, it may seem that doctors and family members don’t believe that you are having real neck pain as you age. You may become angry, anxious, or depressed.

Neck pain can get worse through the pain cycle:

  • Pain causes you to reduce movement.
  • Reduced movement causes the muscles to get weaker.
  • Weaker muscles get tired faster.
  • Tired muscles result in increased pain.

How is neck pain diagnosed?

A muscle spasm or sprain can cause neck pain. Doctors can often diagnose this type of neck pain with a physical examination. Doctors use X-rays to diagnose neck pain caused by arthritis. If your symptoms suggest nerve problems, doctors will often use magnetic resonance imaging (MRI) or computed tomography (CT) to diagnose it.

What causes muscle pain in the neck?

Poor posture that results in muscle strain is a common cause of neck pain. You can prevent this type of neck pain by taking these steps:

  • Keep your neck in alignment by not using too many pillows when you sleep.
  • During the day, don’t stay in the same position for too long. A fitness tracker can remind you to get up and move.
  • Be aware of your position, especially when using electronics. Avoid text neck. Change your computer setup to make it more ergonomic.
  • If you wear glasses, be sure your prescription is correct so that you’re not craning your neck to see over your glasses or through a certain section of your lens.
  • Don’t take on more than you can handle. Get help for big jobs that involve the arms, shoulders, and neck.

You can treat muscular pain in the neck with over-the-counter pain relievers and with heat and cold. You may have to modify your activities for a while, but you should try to stay active.

What are the other causes of neck pain?

Many older people have osteoarthritis, which can cause neck pain. The joints of the neck are subject to wear and tear just like other joints in the body. In conjunction with this, aging can cause these three conditions:

Cervical spondylosis. This term covers the changes that occur in the neck with aging. Cartilage may wear away. Disks can become thin and dry so they don’t cushion the bones. Your body may try to compensate by growing extra bone in the form of bone spurs. These changes in the neck may cause pain from pinched nerves.

Cervical spinal stenosis. Changes in the neck cause the spinal canal to narrow, putting pressure on the spinal cord and other nerves. Besides neck pain, people with spinal stenosis often have symptoms in their extremities. They may have numbness, weakness, or poor coordination in the arms, legs, feet, and hands.

Disk problems. Changes in the disks between the vertebrae can cause neck pain. Disks that are squeezed between two of the bones in the neck can rupture. The disk may bulge out through the tear, a condition called herniated disk. Damaged disks can press on the nerves and even compress the spinal cord.

How is neck pain treated?

Treatments for neck pain can be nonsurgical or surgical.

Nonsurgical treatments include:

  • Steroids
  • Injections of various types
  • Physical therapy
  • Manipulation of the neck
  • Acupuncture
  • Cervical collar
  • Cervical traction

Doctors may suggest surgery, though, if more conservative treatments don’t help or if symptoms get worse. To be a candidate for surgery, you must be in good health.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Benefits of Seeing an Orthopedic Doctor

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Article featured on Movement Orthopedics

Orthopedic doctors are physicians who specialize in the diagnosis, treatment, and rehabilitation of injuries and conditions affecting the musculoskeletal system. Often, people seek a doctor when the pain becomes unbearable. This is not a good idea, because getting a diagnosis and treatment early on can often save you from a lot of suffering and make your recovery period shorter.

Here are a few benefits of seeing an orthopedic doctor.

Reduce or Eliminate Pain

By far, the most common reason why people seek orthopedic care is to reduce or eliminate pain. Whether the pain is caused by an injury or condition, an orthopedic doctor can diagnose you and recommend an effective treatment plan. One of the most common reasons for chronic pain is osteoarthritis. An orthopedic doctor can provide options for pain management that focus on bringing down inflammation, which is detrimental to your joint health. Pain management therapies include bracing, injection therapy, viscosupplementation, and physical therapy.

Restore Normal Joint Function

Following an injury or due to a condition like arthritis, you may experience stiffness and limited range of motion when you try to move an affected joint. Being unable to use your body to the full extent possible can significantly affect your daily life. As such, orthopedic doctors diagnose such issues and recommend treatments to improve functionality.

Enhance Your Exercise and Sports Performance

Many orthopedic doctors are also trained in sports medicine, which means they have the unique training and skills required to not just diagnose and treat injuries for the average person, but also for physically active individuals. What makes these individuals so different? Physically active individuals and athletes are susceptible to different types of injuries and conditions, and their recovery often needs to be completed sooner and well enough to not affect their athletic performance.

Sports medicine specialists can help professional athletes, amateur athletes, and weekend warriors perform at the best level possible. If you want excellent results that enhance your athletic performance, seeing an orthopedic doctor specializing in sports medicine is the best way to go. They can create a personalized plan that boosts your performance while minimizing negative long-term effects of rigorous physical activity on the body.

Receive Surgical Treatment If And When Necessary

Orthopedic doctors trained in surgery provide comprehensive services, including surgery. This means, while every attempt will be made to treat you through conservative treatments first, if you don’t achieve the results you want, surgery options will be explored. Orthopedic surgeons are experts in fixing musculoskeletal issues through surgery, so you can rest assured you will recover and return to normal function as soon as possible. Orthopedic surgeons often perform a lot of advanced surgeries in an outpatient setting, allowing you to recover at home on the same day as the procedure.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Benefits of Stretching Before & After Your Workout

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Article featured on ProTailored Physical Therapy

Regular exercise is an excellent way to improve and maintain good health. However, if you don’t stretch before and after your workout, you’re not getting the most out of your workout routine.

Stretching exercises are an important part of physical therapy for a variety of reasons.

In fact, stretching before and after a workout has several distinct advantages.

Stretching and better health

Stretching has numerous advantages for helping your body stay healthy. One of the most important is stress reduction.

Everyday life presents numerous challenges, and the resulting stress can be stored in your muscles. Tightness, spasms, and chronic discomforts such as headaches and neck pain result. Stress also causes your body to release “fight or flight” hormones like cortisol and adrenaline.

These imbalances can weaken your immune system, making you more susceptible to viruses and other diseases. Another dangerous side effect of chronic stress is hypertension.

Stretching on a regular basis allows your body to release pent-up stress. By relaxing and loosening your muscles, you can keep your blood pressure under control, avoid chronic muscle pain, and keep your immune system prepared for anything.

Stretching and PT

It’s critical that you stretch properly before and after your workout.

A physical therapist can design an exercise program tailored to your specific needs. Physical therapy can help you make the most of your activities, whether you’re playing tennis, training for a mini-marathon, or simply walking around the neighborhood.

A physical therapist can advise you on which stretches are best for your current physical condition and the activities you’re involved in.

It’s also critical to ensure that you’re doing the right exercises in the right order. You should consult with a physical therapist to determine which stretches are best for you.

Physical therapy can assist you in getting the most out of your workouts and improving your overall health.

What are the various types of stretches?

There are several types of stretches that can be done before and after a workout.

It’s critical to understand which types are best for you and when to use them in a workout.

  • Ballistic. Ballistic stretching is characterized by bouncing movements that push muscles beyond their normal range of motion.
  • Dynamic. These are non-held active movements that cause muscles to stretch. These are frequently performed to prepare your muscles for movement.
  • Static. This entails holding a specific stretch for 10 to 20 seconds. This type of stretch should be done after a workout and should feel comfortable.

How will stretching after my workout help me?

After a workout, you may be tempted to immediately relax.

However, even a few minutes of stretching post exercise is essential. There are several specific advantages to stretching after your workout. These include:

  • Relaxation. Slowing down gradually benefits both the body and the mind. When you stretch after a workout, you allow yourself to gradually wind down.
  • Reduces pain and the likelihood of injury. Muscles that remain tight after a workout are more likely to be injured. According to PT in Motion, the right kind of stretching exercises can help to reduce pain throughout the body. Loosening your muscles will also lower your risk of injury.
  • Lactic acid elimination. When you exercise, you produce lactic acid. This substance can cause muscle aches and fatigue. Stretching can help reduce the amount of lactic acid in your system.

How will stretching before my workout help me?

Always begin your workout with a series of stretching exercises.

Stretching for 5 to 10 minutes should suffice for most activities. It is, however, critical to stretch all of the muscles you will be using.

When you stretch properly before your workout, you will gain several specific benefits, including:

  • Improved performance. Increased blood flow, flexibility, and range of motion will all improve overall performance.
  • Better flexibility and range of motion. Stretching correctly will loosen your muscles and tendons. This will improve your workout flexibility and range of motion.
  • Increased blood flow. When blood flow to your muscles is increased, this prepares them for strenuous activity.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

How to Ease Back Into Exercise After Surgery

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Article featured on MedicineNet

Patients who’ve had surgery should ease back into movement and exercise.

These efforts may be small, but they’re better than nothing, according to one surgeon who emphasized the importance of listening to your body.

“The most important thing is patient comfort. After surgery, there is often this apprehension of, ‘If I move or do something, I will hurt or damage the area where I had surgery,’” said Dr. Adil Ahmed, an assistant professor in the Department of Orthopedic Surgery at Baylor College of Medicine in Houston. “We must counsel patients pre-op and post-op, telling them what is safe to do in terms of physical activity because they should be mobile.”

Start by doing small tasks after surgery. For shoulder replacement patients in a sling and with limited mobility for four weeks, move your fingers, open and close your hands, squeeze a stress ball and flex and extend the wrist and elbow, Ahmed suggested. This can keep the joints from getting stiff and prevent swelling.

“In those first four weeks, you’re doing very gentle, rotational motions because you want everything to heal, and then you progress in therapy and remove those restrictions,” he said in a Baylor news release. “Once your motion begins to improve, you begin strengthening.”

If your arm is in a sling, just focus on getting out of bed on your own, going to the bathroom alone or putting on and taking off clothes and shoes.

After that, you can slowly start going back into physical activity, such as walking with gentle motion.

Modify your exercise routine during recovery by focusing on the areas that you can move instead of being sedentary, Ahmed advised.

After a shoulder replacement, use your free arm to hold a broomstick and move it around. Progressively start using heavier sticks to strengthen the other arm.

If it’s your wrist or elbow that’s healing, focus on working your legs and core. You can gradually start incorporating your arm workout into your routine as well, Ahmed said.

Basic workouts using resistance bands can be a good idea.

“If you can get to the gym and do something, even if it isn’t your normal routine, that’s great. Something is always better than nothing,” Ahmed said.

Controlled movements are best to minimize pain. Riding a stationary bike, for example, elevates the heart rate with low impact. This is an easy workout even if your arm is restricted in a sling. Walking is encouraged after surgery.

Start light when you do return to the gym, Ahmed recommended.

“It’s always a progression, and you never want to hit the weights right away. You should start with light bodyweight exercises, much less than you were doing before surgery, because it’s not about getting strong right away. You must do everything within the same motion parameters because the natural body response is to power through pain, which is how you injure yourself,” he said.

Use pain as your guide when beginning physical activity after surgery, Ahmed suggested.

If something hurts, that should be the upper threshold limit to you.

Avoid suffering through the pain. Gaining motion is more important during the recovery period than strengthening.

Patients often fall into two groups: overcautious, which can cause stiffness and a longer recovery, and aggressive, pushing too far too fast.

Patients with fractures that involve a joint need to use more care because the joint can shift, which may cause the patient to develop arthritis for life.

Patients should ask their surgeons a number of questions, Ahmed said. They should ask about range of motion including, “Is it safe to move or not? Are there any restrictions on movement?” They should ask about weight bearing: “Can I weight bear or not? Can I push, pull or lift items?”

They should also ask if they need to be in the sling constantly or can take it off for a certain amount of time. Also ask about therapy, including when to start and whether you should do basic home exercises.

“I try to make a point to tell patients this information, but it’s important with any type of surgery — not just the extremities — to ask these questions,” Ahmed said.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Downside of Dog Walking: Fractures and Head Injuries

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Article featured on MedicineNet

Walking your dog gets you moving and out in the fresh air, but head injuries and fractures are very real possibilities, especially for older dog owners, researchers say.

The most common injury from walking a leashed dog that sends folks to the ER is fractured fingers, a new study from Johns Hopkins University found.

But traumatic brain injuries (TBIs) are the second-most common injury adults suffer while walking a leashed dog. The third most common injury is shoulder sprain or strain.

“According to a 2021-2022 national pet ownership survey, nearly 53% of U.S. households own at least one dog,” said study co-author Ridge Maxson, a third-year medical student.

“Dog ownership also increased significantly in recent years during the COVID-19 pandemic. Although dog walking is a common daily activity for many adults, few studies have characterized its injury burden. We saw a need for more comprehensive information about these kinds of incidents,” Maxson said in a university news release.

Women and all adults age 65 and older are more likely than others to sustain serious injuries, the research team found.

Researchers hope doctors will discuss these potential threats with their dog-loving patients.

“Clinicians should be aware of these risks and convey them to patients, especially women and older adults,” said co-author Dr. Edward McFarland, director of the division of shoulder and elbow surgery at Johns Hopkins Medicine.

“We encourage clinicians to screen for pet ownership, assess fracture and fall risk and discuss safe dog walking practices at regular health maintenance visits for these vulnerable groups,” McFarland said in the release. “Despite our findings, we also strongly encourage people to leash their dogs wherever it is legally required.”

For the study, researchers used data from the National Electronic Injury Surveillance System database, operated by the U.S. Consumer Product Safety Commission. Here are some of the findings:

  • More than 422,000 adults sought treatment in U.S. emergency rooms for injuries related to dog walking between 2001 and 2020.
  • Nearly half of all patients were ages 40 to 64. About 75% of patients were women.
  • Most of the injuries happened when they fell after being pulled by, tangled in or tripped by their dog’s leash.
  • In adults ages 65 and older, TBI and hip fracture were the two most common injuries.
  • Injured women were 50% more likely than men to sustain a fracture.
  • Older dog walkers were more than three times as likely to experience a fall. They were also more than twice as likely to have a fracture and 60% more likely to sustain a TBI.

The brain injuries included concussions and non-concussive internal head injuries, which can include a bruise of the brain tissue, bleeding above the brain’s outer membrane and bleeding beneath the brain’s outer membrane.

Annual incidence of injuries due to leashed dog walking more than quadrupled over the 20 years, the study found. Reasons may include increased dog ownership rates and how dog walking is promoted for improving fitness.

This doesn’t mean stop walking your dog, just use precautions and proper footwear and leashes to be careful while you’re out with your dog!

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

The Benefits of Stretching and Why It Feels Good

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Article featured on Healthline

Without realizing it, many of us start our day by stretching before we even get out of bed.

Involuntary stretching of your muscles is called pandiculation. It’s a behavior seen in most types of animals to relieve muscle tension.

Few activities feel better after a period of inactivity than stretching. Stretching reduces your risk of getting injured, can induce a feeling of calmness, and is even thought to improve your circulation.

In this article, we’ll help explain why stretching feels good, explore the benefits, and provide examples of simple stretches you can do on a regular basis.

Why does stretching feel good?

Humans have a natural tendency to avoid things that cause pain and to seek activities that feel good. Stretching is no exception. Your body’s natural reward system makes stretching feel good to motivate you to keep your muscles at optimal tension.

Here’s a closer look at the reasons why stretching feels good.

Improved circulation

When you stretch a muscle, your body responds by increasing blood flow to that area. The blood vessels around the targeted muscle widen to allow more blood to flow through, and your heart starts pumping more blood.

This increase in blood flow allows the muscle or muscles you’re stretching to receive more oxygen and to get rid of metabolic waste products.

Parasympathetic activation

Research has shown that static stretching activates your parasympathetic nervous system and inhibits activation of your sympathetic nervous system.

Your parasympathetic nervous system is responsible for your rest and digestion functions. It can also help induce feelings of calmness and relaxation.

Endorphin release

Endorphins are chemicals produced by your central nervous system and pituitary gland that function as neurotransmitters. They have greater pain-relieving effects than morphine and cause a feeling of euphoria when they bind with receptors in your brain.

Endorphins are part of your body’s natural reward system and are released after activities like exercise, sex, eating, and drinking.

There’s little research on the effects of stretching on endorphin release. However, according to a 2015 perspective, stretching may help reduce menstruation pain. It’s thought that its pain-relieving effects are due to the relaxation of blood vessels, the release of beta-endorphins, and the suppression of prostaglandins.

What are the benefits of stretching?

There are many benefits to stretching your muscles regularly. Let’s look at these benefits in more detail.

Increased flexibility

Regularly stretching may help improve your flexibility, especially if you live a sedentary lifestyle. Your flexibility naturally decreases as part of the aging process, but stretching may help slow down this process.

Improved circulation

Stretching causes short-term improvements in circulation by relaxing your blood vessels and increasing the amount of blood your heart pumps.

Although it’s a fairly new area of research, it’s thought that stretching may have long-term benefits on your circulatory health, such as improved blood vessel function and lower blood pressure.

Stress relief

Static stretching activates your parasympathetic nervous system. Activating this branch of your nervous system may help alleviate the psychological effects of stress. This, in turn, may help induce feelings of calmness and relaxation.

Better sports performance

Being able to achieve a full range of motion through all your joints may help boost your sports performance. For example, to achieve maximum speed, a sprinter needs to be able to fully extend and rotate their hips.

Both static and dynamic stretching may be able to help you improve your range of motion. However, static stretching should be reserved for after workouts since it can decrease force production.

Improved posture

Muscle tightness and tension can negatively affect your posture by pulling your spine into positions that can put stress on your back, neck, and core muscles.

Research has shown that regular stretching in combination with core strengthening exercises may help improve poor posture and alignment.

Tips for stretching safely
  • Avoid stretching cold. Before you start stretching, it’s a good idea to get your blood flowing to avoid injury. Doing a low-intensity activity like walking or easy jogging for 5 minutes can help warm up your muscles.
  • Stretch gently. Don’t force any position that causes pain. If a stretch is painful, it means you’re stretching too far.
  • Make stretching a routine. You can reap the most benefits from stretching if it becomes a regular habit. Fitness experts recommend stretching at least two to three times per week.
  • Stretch both sides. Be sure to stretch both sides of your body equally to avoid flexibility imbalances.
  • Avoid bouncing. Bouncing while you’re stretching can injure your muscles or tendons. It can also make your muscle tighten.
The bottom line

Stretching tends to feel good because it activates your parasympathetic nervous system and increases blood flow to your muscles. It’s thought that stretching may also release endorphins that help to reduce pain and enhance your mood.

Besides feeling good and helping to relieve muscle tension and stress, stretching can also increase your flexibility and circulation, boost your athletic performance, and improve your posture.

Talk to your doctor if you have concerns about stretching, especially if you have an injury or a chronic health condition.

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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm