Help Ease Arthritis Pain and Stiffness With Exercise

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Article featured on Mayo Clinic

Exercise helps ease arthritis pain and stiffness

When starting an arthritis exercise program, know what to do and how much to do for best results.

Everyone needs exercise, but it’s especially important for people with arthritis. Exercise increases strength and makes moving easier. Exercise reduces joint pain and helps fight tiredness.

Of course, when joints are stiff and painful, the thought of walking around the block or swimming a few laps might seem like too much. There’s no need to run a marathon or swim for miles. Even moderate exercise can ease pain and help you stay at a healthy weight. In short, when arthritis tries to slow you down, exercise can keep you moving.

Why exercise is needed

The right kinds of exercise can improve health and fitness without hurting joints. Combined with a treatment program, exercise can add to quality of life. And it can:

  • Strengthen muscles around joints.
  • Help maintain bone strength.
  • Increase energy.
  • Make it easier to sleep well.
  • Help control weight.
  • Improve balance.
  • Improve mood.

Bones need strong muscles for support. Not exercising weakens those supporting muscles. Weak muscles put more stress on joints.

Check with your health care provider first

Talk to your care provider about making exercise a part of your treatment. The best exercises depend on the type of arthritis and which joints the arthritis is in. A member of your health care team, such as a physical therapist, can work with you to find the exercise plan that’s best for you.

Exercises for arthritis

Exercises for arthritis might include exercises that put joints through their full range of motion and strengthening exercises. Exercise that raises heart rate, known as aerobic exercise, is also important.

Range-of-motion exercises

These exercises lessen stiffness and put joints through their full range of motion. Examples of these exercises are stretching arms up high or rolling shoulders forward and backward. Most of these exercises can be done every day.

Strengthening exercises

These exercises help build strong muscles that can support and protect the joints. Weight training is an example of exercise that can help build and keep muscle strength. Using resistance bands, hand weights or machines can help build strength.

Weight training should be done every other day for at least two days a week. It should include all the major muscles in the body.

Aerobic exercise

Exercises that raise heart rate, known as aerobic exercises, help with overall fitness. They can improve heart and lung health, help control weight, and increase energy.

Examples of aerobic exercises that are easy on joints include walking, bicycling, swimming and water aerobics. Try to work up to 150 minutes of somewhat hard aerobic exercise every week. You can exercise 10 minutes at a time if that’s easier on your joints.

It’s best to do moderate aerobic activity most days of the week. But even a couple of days a week can help. Exercise at a rate at which breathing is harder than usual while still being able to talk.

Other activities

Any movement, no matter how small, can help. Daily activities such as mowing the lawn, raking leaves and walking the dog count.

Exercises that focus on how the body moves, such as gentle forms of yoga or tai chi, also can help. They can improve balance and posture, prevent falls, and ease tenseness.

If you’re in an exercise class, tell your teacher about your arthritis. Listen to your body. Don’t do anything that causes pain.

Tips to protect your joints

If you haven’t exercised in a while, start slowly. Don’t push yourself too hard — that can overwork muscles and make joint pain worse.

Consider these tips:

  • Keep the impact low. Low-impact exercises help keep joint stress low while you move. Examples include stationary or recumbent bicycling, elliptical trainer workouts, or exercise in the water.
  • Use heat. Heat can relax joints and muscles and lessen pain before exercise. Deliver the heat with warm towels, hot packs or a shower. The temperature should be warm, not painfully hot. Use for about 20 minutes.
  • Move gently. Move joints gently at first to warm up. You might begin with range-of-motion exercises for 5 to 10 minutes before you move on to strengthening or aerobic exercises.
  • Go slowly. Exercise with slow and easy movements. If you feel pain, take a break. Sharp pain and pain that’s worse than the usual joint pain might mean something is wrong. Slow down if you see swelling or redness in your joints.
  • Ice afterward. Use ice on your joints for up to 20 minutes as needed after activity. This is even more important if your joints are swollen.

Listen to your body. Don’t push too hard. Build up slowly. Add more and harder exercise as you get stronger.

Don’t overdo

You might feel some pain and stiffness after exercise if you haven’t been active for a while. In general, if pain lasts more than two hours after exercise, you might be pushing too hard. You might need to exercise less often or for less time. Talk to your health care provider about how to know when pain is a sign of something more serious.

If you have rheumatoid arthritis, ask your provider if you should exercise during flares. You might work through your joint flares by doing only range-of-motion exercises. Or you might exercise in water. Even during a flare, it’s good to keep your body moving.

Exercise programs for people with arthritis

Check with your care provider about exercise programs in your area for people with arthritis. Some hospitals, clinics and health clubs offer special programs.

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 Affects Weather Has On Joint Pain

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Article featured on Med Travel

If you’ve ever felt an ache in your knees, hips, or hands when the weather changes, you’re not alone. Many people with arthritis, past orthopedic injuries, or joint replacements notice that cold, damp, or stormy weather seems to intensify their joint pain. But is there a real connection between the weather and your orthopedic health, or is it just an old wives’ tale?

Does Weather Really Affect Joint Pain?

Yes, and science backs it up. Many studies suggest that barometric pressure changes, temperature drops, and humidity fluctuations can all influence joint stiffness and inflammation.

How Different Weather Conditions Impact Joints

  • Cold Temperatures & Joint Stiffness: Cold weather reduces blood circulation, making joints and muscles feel tighter. This is particularly common for people recovering from knee replacements, hip replacements, or rotator cuff surgery.
  • Barometric Pressure Drops & Inflammation: When the air pressure outside decreases (like before a storm), tissues inside the joints may expand, pressing on nerves and increasing pain.
  • High Humidity & Swelling: Warm, humid conditions may trigger fluid retention, leading to additional swelling in the knees, ankles, and wrists.
  • Extreme Heat & Joint Fatigue: Heat waves can dehydrate the body, reducing joint lubrication and leading to stiffness or muscle cramps.

If you notice your arthritis symptoms or old orthopedic injuries flare up before a weather shift, you’re likely sensitive to these environmental changes.

Who is Most Affected by Weather-Related Joint Pain?

Not everyone experiences weather-induced joint pain, but some individuals are more prone than others. You might be at risk if you:

  • Have arthritis (including osteoarthritis, rheumatoid arthritis, or gout)
  • Have undergone joint replacement surgery (such as knee or hip replacements)
  • Have suffered from past orthopedic injuries (like ACL tears, fractures, or dislocations)
  • Live in climate-sensitive regions, where temperatures fluctuate drastically
  • Experience chronic back pain or spinal conditions

How to Protect Your Joints from Weather Changes

The good news? There are ways to manage weather-related joint pain so it doesn’t interfere with your mobility or quality of life.

1. Keep Your Joints Warm

Cold weather constricts blood vessels, which can lead to joint stiffness and pain. To counteract this:

  • Wear compression sleeves or thermal wraps on vulnerable joints.
  • Use heated blankets or hot packs to warm up before exercise.
  • Layer up in cold weather, especially if you have had joint surgery or suffer from arthritis.

2. Stay Active with Low-Impact Exercises

Regular movement lubricates the joints and prevents stiffness. Try:

  • Swimming or Water Therapy: The buoyancy of water reduces stress on knees, hips, and shoulders.
  • Yoga & Stretching: Helps maintain flexibility and improve blood circulation.
  • Walking or Cycling: Keeps your joints active without excessive impact.

If you’ve recently undergone orthopedic surgery, consult your physical therapist to adjust your rehabilitation plan accordingly.

3. Maintain a Joint-Friendly Diet

Inflammation is a major cause of weather-related joint pain, and what you eat can either soothe or worsen symptoms.

Eat more anti-inflammatory foods, such as:

  • Avocados & Olive Oil – Healthy fats that lubricate joints
  • Salmon, Mackerel & Tuna – Rich in omega-3 fatty acids to reduce joint inflammation
  • Berries, Spinach & Nuts – Packed with antioxidants that fight stiffness

Limit:

  • Processed Foods – Can worsen inflammation
  • Excessive Salt – Contributes to joint swelling
  • Sugary Drinks – Linked to cartilage degeneration

4. Hydrate to Keep Joints Lubricated

Cartilage—the cushioning tissue in your joints—relies on water to stay flexible and shock-absorbent. Dehydration can make joint pain worse, so aim for at least 8 glasses of water per day.

If you’re traveling for orthopedic surgery through medical tourism, staying hydrated is especially important to help your body adjust to new climates.

5. Try Temperature Therapy

Alternating heat and cold treatments can ease discomfort from weather fluctuations:

  • For stiffness: Apply heat therapy (heating pads, warm baths).
  • For swelling: Use cold packs to reduce inflammation and numb pain.

If your joint pain persists despite these strategies, it may be time to consult an orthopedic specialist.

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

Common Reasons for Joint Replacement Surgery

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Article featured on Raleigh Orthopedic

What is Total Joint Replacement?

Total joint replacement is a commonly performed surgical procedure in which arthritic or damaged joints are replaced with prosthetic components to restore the function of the joint. The prosthetic device is made of metal, plastic, or ceramic. The goal of joint replacement is to relieve pain and make it possible to perform daily activities more easily.

Total joint replacement is only considered when you have tried and failed more conservative treatments, yet continue to have significant pain, stiffness, or problems with the function of your joint – often the hip or knee. If nonsurgical means, such as lifestyle changes, physical therapy, and mobility aids are no longer helpful, joint replacement surgery may be the next option to consider.

Common Causes Leading to Joint Replacement

The most common cause of joint replacement is arthritis. Osteoarthritis, rheumatoid arthritis, osteonecrosis, and post-traumatic arthritis are the most common forms of this disease.

  • Osteoarthritis (OA): Also known as the wear-and-tear form of arthritis, is a degenerative joint disease. This chronic condition occurs as a result of changes or damage to the cartilage that cushions joints, resulting in stiffness, pain, swelling, and limited joint function. Joint trauma, obesity, repeated stress on the joint, bone deformities, and metabolic diseases are often responsible for cartilage damage, leading to further deterioration of the joint. Joint replacement surgery is often recommended in the final stages of osteoarthritis, when mobility and quality of life are significantly impacted.
  • Rheumatoid Arthritis (RA): An autoimmune disease in which the body’s immune system attacks the joints. The tissues that line the inside of joints become inflamed from the immune cells, causing swelling and pain around the affected joints. Reduced joint function, joint instability, joint deformity, pain, stiffness, and mobility issues are common symptoms of RA. In advanced RA cases, where joint cartilage has severely deteriorated, your orthopedic specialist may recommend joint replacement surgery.
  • Osteonecrosis: An injury to the joint, such as a fracture or dislocation, may limit blood supply to certain areas of the bone. The lack of blood supply may cause the surface of the bone to collapse, and arthritis will develop as a result.  The most commonly affected areas are the femoral head (part of the hip joint), knee, and shoulder.
  • Post-Traumatic Arthritis: Inflammation in the joint that occurs after an injury. This type of arthritis develops quickly, rather than over an extended period of time. Symptoms include stiffness, swelling, and pain in the affected joints. For some individuals, post-traumatic arthritis is a temporary issue that is managed by lifestyle changes and exercise. For others, the symptoms may be more severe – resulting in a chronic condition that requires joint replacement surgery to relieve pain and restore joint function.

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

Should You Use Ice or Heat for Joint Pain?

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Article featured on UPMC Health Beat

Whether arthritis or injury is causing your joint discomfort, you’ve probably received varying — and maybe even contradictory — advice on how to manage it at home. Hot and cold therapy are two of the most common treatments for joint relief; but when should each of them be used? Here’s how to know whether to use ice or heat for joint pain.

The appropriate treatment for pain depends on its source. Joint pain may be the result of:

  • An injury, such as a sprain, strain, or fracture.
  • A viral infection.
  • Cancer.
  • Tendonitis.
  • Bursitis.

Arthritis, one of the most common causes of joint discomfort, encompasses more than 100 conditions. Among the most typical forms are:

  • Rheumatoid arthritis – an autoimmune disease in which the immune system attacks healthy joint tissue and causes inflammation.
  • Osteoarthritis – deterioration of the cartilage that protects bones and joints.
  • Psoriatic arthritis – which causes internal and external inflammation.
  • Septic arthritis – a joint infection.
  • Gout – a condition in which acid builds up in a joint and causes inflammation.

How to Treat Joint Pain

Whether to use a hot or cold treatment to provide relief depends on the source of the pain.

Heat increases blood flow to an affected area, which promotes healing and relaxes muscle spasms. Cold restricts blood flow, reducing swelling and inflammation. It also numbs pain around the affected area.

Generally speaking, ice is better for inflammatory pain. You can tell if a joint is inflamed if it’s red, swollen, or warm to the touch. Relieve inflamed joints by applying a gel ice pack, cold pack, or even a bag of frozen peas wrapped in a T-shirt to the injured area.

For joint pain not caused by inflammation — such as osteoarthritis — opt for heat. The Arthritis Foundation recommends placing a moist heating pad wrapped in a layer of cloth on the affected joint or soaking it in a warm bath. Heat treatments also can be effective for rheumatoid arthritis when you’re not having a flare-up.

Finding Treatment for Severe Joint Pain

If you have severe joint pain or a chronic condition that interferes with your daily life, talk to your doctor about medical treatments or physical therapy that can help make management easier.

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 is Joint Replacement Surgery?

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Article featured on National Institute of Arthritis and Musculoskeletal and Skin Diseases

Joint replacement surgery is a procedure in which a surgeon removes a damaged joint and replaces it with a new, artificial part. A joint is where two or more bones come together, like the knee, hip, and shoulder. The surgery is usually done by a doctor called an orthopaedic (or-tho-PEE-dik) surgeon. Sometimes, the surgeon will not remove the whole joint, but will only replace or fix the damaged parts.

The doctor may suggest a joint replacement to improve how you live. Replacing a joint can relieve pain and help you move and feel better. Hips and knees are replaced most often. Other joints that can be replaced include the shoulders, fingers, ankles, and elbows.

What Can Happen to Joints?

Joints can be damaged by arthritis and other diseases, injuries, or other causes. Arthritis or simply years of use may cause the joint to wear away. This can cause pain, stiffness, and swelling. Diseases and damage inside a joint can limit blood flow, causing problems in the bones, which need blood to be healthy, grow, and repair themselves.

What is a New Joint Like?

A new joint, called a prosthesis (praas-THEE-sis), can be made of metal, plastic, or ceramic parts. It may be cemented into place or not cemented, so that your bone will grow into it. Both methods may be combined to keep the new joint in place. Your doctor will discuss these options with you.

When Should Joint Replacement Be Considered?

Your doctor may recommend joint replacement surgery when other treatments are not effective in relieving pain and helping you move. These include walking aids such as braces or canes, physical therapy, medicines, exercise, and weight loss.

Your doctor may also consider a different surgery that does not involve replacing the whole joint.

Joint replacement is often the answer if you have constant pain and can’t move the joint well—for example, if you have trouble with daily activities such as walking, climbing stairs, and taking a bath.

What Happens During Surgery?

First, the surgical team will give you medicine so you won’t feel pain (anesthesia). The medicine may block the pain only in one part of the body (regional), or it may put your whole body to sleep (general). The surgical team will then replace the damaged joint with a new artificial joint.

Each surgery is different. How long it takes depends on how badly the joint is damaged and how the surgery is done. Your doctor or someone on your doctor’s team will inform you how to prepare for surgery, how long it will take, and what to expect in the hours after surgery.

What Happens After Surgery?

Several things affect how soon you will be able to return home after joint replacement. These include the type of surgery that you have, your medical history and your support network at home. You may have some temporary pain in the new joint because your muscles are weak from not being used. Also, your body is healing. The pain can be helped with medicines and should end in a few weeks or months.

Physical therapy may help strengthen the muscles around the new joint and help you regain motion in the joint.

As you move your new joint and let your muscles grow strong again, pain will lessen, flexibility will increase, and movement will improve.

Are There Risks Associated with Joint Replacement?

Any surgery has risks. The risks of joint surgery will depend on your overall health and the health of your joints before surgery, and the type of surgery done.

After surgery, it is important to follow your doctor’s advice about what to eat, how to take your medicines, and how to exercise. Talk with your doctor about any pain or trouble moving.

Joint replacement is usually a success in most people who have it. When problems do occur, most are treatable. Possible problems include: infection, blood clots, loosening of the new joint, and nerve and blood vessel injuries.

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 Obesity Impacts Your Joints

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Article featured on Cary Orthopaedics

How Obesity Impacts Your Joints

When discussing health conditions caused by obesity, we most often hear about diabetes, heart disease and stroke. But did you know your weight can have a significant impact on your bones, joints and muscles, too? In this article, we address how obesity impacts your joints and ways to prevent joint damage with weight loss.

Obesity has become one of the most common diseases negatively affecting bone and joint health. More than 40 percent of adults in the United States are considered obese. In North Carolina, the percentage of obese adults is between 30% and 35%.

The percentage of adults with obesity has more than doubled over the past 30 years, and with it, so have the number of joint problems. Obesity can damage joints and cause other orthopedic health problems.

With these staggering statistics, it’s time to take a closer look at the impact of obesity on joint health.

How to define obesity

The Centers for Disease Control and Prevention (CDC) has defined weight-to-height ratios by calculating a person’s body mass index, or BMI. A BMI that is too low is underweight, and one that exceeds healthy ranges is considered overweight or obese.

graphic from the CDC showing five body weights according to the body mass index

To calculate your body mass index, divide your weight by your height squared, then multiply that number by 703. Use the CDC’s BMI calculator to determine your BMI.

Being overweight causes joint damage

How does obesity affect your joints? Obesity increases your risk of joint pain and damage. It is a top risk factor for initiating and progressing osteoarthritis in load-bearing joints like the knee, hip and ankle.

The more weight placed on a joint, the more stressed the joint becomes. The smooth cartilage at the ends of the bones begins to wear down and become damaged. Osteoarthritis develops as the cartilage is worn down and pain and stiffness in the joint increase. Additional weight on the joint adds even more stress, pressure and pain.

Extra weight also puts pressure on the tendons, or connecting tissue, around the joints. Tendons connect muscles to the bones, so any extra weight pushing down on joints causes the tendons to become inflamed, leading to tendonitis.

The effects of obesity are felt especially in the hip and knee joints. Studies consistently show that obesity causes higher rates of osteoarthritis in the knees. Osteoarthritis is one of the most prevalent painful joint conditions.

Each pound of body weight is equivalent to four to six pounds of pressure on each knee joint. For example, a person who is 10 pounds overweight has an extra 40 to 60 pounds of pressure on their knees. A person who is 100 pounds overweight has an additional 400 to 600 pounds of weight on their knees.

With the number of steps most people take daily, it’s easy to see how the added pressure leads to significant damage in weight-bearing joints.

This is why obese individuals have a 20 times higher likelihood of needing a knee replacement than those within a healthy weight. The effects of obesity can also alter people’s gait and the stress placed on other joints.

Obesity causes health challenges

Being overweight puts you at risk for additional problems such as rotator cuff tendonitis, shoulder impingements, fractures in the leg or ankle, meniscal tears, plantar fasciitis, Achilles tendonitis and other problems.

Falling can also cause problems for heavy people. Low-energy falls by obese people can result in spontaneous knee dislocations, meniscal tears and other complications. Ankle fractures happen more often and are usually worse for people who are overweight as opposed to those with a healthy weight.

Obtaining accurate diagnostic imaging for obese patients can be a challenge. Many advanced imaging machines have weight limits, requiring special appointments or preventing imaging at all.

Overweight patients with a high BMI often develop arthritis at a younger age. Needing joint replacement at a younger age complicates treatment because the replacement is more likely to wear out in the patient’s lifetime.

Additionally, orthopedic surgery on obese patients often takes longer, leading to an extended period of anesthesia.

Obese patients may have multiple complications following surgeries, including joint replacement surgery. Studies have found a higher chance of blood clots, infections, chronic pain, failure of implants and dislocation after a hip replacement.

Weight loss helps reduce joint pain

If you are diagnosed with obesity, it is essential to recognize what the excessive wear and tear can do to your body. Now that you understand how obesity impacts your joints, what can you do about it? You can make positive, healthy choices to change your health.

You can lose weight to ease the pressure on your joints. Losing just 10 pounds can decrease the progression of osteoarthritis in the knee by 50 percent. It can also reduce the force placed on the knee with every step by 30 to 60 pounds.

Losing weight has been proven to substantially decrease joint pain, reduce the likelihood of weight-related tendonitis and fractures, and lessen the risk of developing osteoarthritis in the knee.

The development of osteoarthritis is related to weakness in the quadriceps muscles in the legs of obese people. The good news is that exercises focusing on increasing muscle strength can reduce arthritis pain.

Achieve a healthy weight to help joints

Weight loss is often easier said than done. However, following a weight loss program combining nutrition and physical activity can help you reach a healthy weight.

Talk with your physician about meeting with a dietician or nutrition specialist to create an eating plan that will enable you to succeed. What you eat matters just as much as how often you exercise. Choose to feed your body healthy foods like fruits, vegetables and lean proteins.

Also, plan to be physically active for at least 30 minutes five times a week. Exercise can sometimes be difficult and painful for overweight people. The bone and joint experts at Cary Orthopaedics recommend gentle, low-impact workouts when starting a weight-loss program.

Swimming or water aerobics are also excellent exercise options for overweight people with joint pain. The water relieves pressure on the joints while also providing resistance that will strengthen your muscles.

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 is Bursitis?

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Article featured on John Hopkins Medicine

What is bursitis?

Bursitis is inflammation of a bursa. A bursa is a closed, fluid-filled sac that works as a cushion and gliding surface to reduce friction between tissues of the body. The major bursae (this is the plural of bursa) are located next to the tendons near the large joints, such as in the shoulders, elbows, hips, and knees.

Bursitis is usually a temporary condition. It may limit motion, but generally does not cause deformity.

Bursitis can happen in any bursa in the body, but there are some common types of bursitis, including:

  • Retromalleolar tendon bursitis. This type of bursitis is also called Albert disease. It’s caused by things like injury, disease, or shoes with rigid back support. These put extra strain on the lower part of the Achilles tendon. This attaches the calf muscle to the back of the heel. This can lead to inflammation of the bursa located where the tendon attaches to the heel.
  • Posterior Achilles tendon bursitis. This type of bursitis, also called Haglund deformity, is in the bursa located between the skin of the heel and the Achilles tendon. This attaches the calf muscles to the heel. It is aggravated by a type of walking that presses the soft heel tissue into the hard back support of a shoe.
  • Hip bursitis. Also called trochanteric bursitis, hip bursitis is often the result of injury, overuse, spinal abnormalities, arthritis, or surgery. This type of bursitis is more common in women and middle-aged and older people.
  • Elbow bursitis. Elbow bursitis is caused by the inflammation of the bursa located between the skin and bones of the elbow (the olecranon bursa). Elbow bursitis can be caused by injury or constant pressure on the elbow (for example, when leaning on a hard surface).
  • Knee bursitis. Bursitis in the knee is also called goosefoot bursitis or Pes Anserine bursitis. The Pes Anserine bursa is located between the shin bone and the three tendons of the hamstring muscles, on the inside of the knee. This type of bursitis may be caused by lack of stretching before exercise, tight hamstring muscles, being overweight, arthritis, or out-turning of the knee or lower leg.
  • Kneecap bursitis. Also called prepatellar bursitis, this type of bursitis is common in people who are on their knees a lot, such as carpet layers and plumbers.

What causes bursitis?

The most common causes of bursitis are injury or overuse. Infection may also cause it.

Bursitis is also associated with other problems. These include arthritis, gout, tendonitis, diabetes, and thyroid disease.

What are the symptoms of bursitis?

The following are the most common symptoms of bursitis. However, each person may experience symptoms differently.

  • Pain
  • Localized tenderness
  • Limited motion
  • Swelling and redness if the inflamed bursa is close to the surface of the skin

Chronic bursitis may involve repeated attacks of pain, swelling, and tenderness. These may lead to the deterioration of muscles and a limited range of motion in the affected joint.

The symptoms of bursitis may resemble other medical conditions or problems. Always see a healthcare provider for a diagnosis.

How is bursitis diagnosed?

In addition to a complete medical history and physical exam, diagnostic tests for bursitis may include:

  • X-ray. A diagnostic test that uses invisible electromagnetic energy beams to make pictures of internal tissues, bones, and organs on film.
  • Magnetic resonance imaging (MRI). An imaging test that uses a combination of large magnets, radiofrequencies, and a computer to make detailed pictures of organs and structures within the body.
  • Ultrasound. An imaging test that uses high-frequency sound waves to look at the internal organs and tissues.
  • Aspiration. A procedure that involves using a thin needle to remove fluid from the swollen bursa to check for infection or gout as causes of bursitis.
  • Blood tests. Lab tests may be done to confirm or rule out other conditions.

How is bursitis treated?

The treatment of any bursitis depends on whether or not it involves infection.

  • Aseptic bursitis. This inflammation results from local soft-tissue trauma or strain injury. The bursa is not infected. Treatment may include:
  • R.I.C.E. This stands for rest, ice, compression, and elevation
  • Anti-inflammatory and pain medicines, such as ibuprofen or aspirin
  • Injection of a steroid into the affected area to help decrease pain and swelling
  • Splints or braces to limit movement of the affected joint
  • Septic bursitis. The bursa becomes infected with bacteria. This causes pain and swelling. Treatment may include:
  • Antibiotics
  • Repeated aspiration of the infected fluid (a needle is used to take out the fluid)
  • Surgical drainage and removal of the infected bursa. This is called a bursectomy.

What can I do to prevent bursitis?

Try the following measures to prevent bursitis:

  • Warm up before exercising or before sports or other repetitive movements.
  • Start new exercises or sports slowly. Gradually increase the demands you put on your body.
  • Take breaks often when doing repetitive tasks.
  • Cushion “at risk” joints by using elbow or knee pads.
  • Stop activities that cause pain.
  • Practice good posture. Position your body properly when doing daily activities.

When should I call my healthcare provider?

Call your healthcare provider if you have any of the following:

  • Pain or trouble moving affects your regular daily activities
  • Pain doesn’t get better or gets worse with treatment
  • A bulge or lump develops at the affected joint
  • Redness or swelling develops at the affected joint
  • You have fever, chills, or night sweats

Key points about bursitis

  • Bursitis is inflammation of a bursa, a closed, fluid-filled sac that works as a cushion and gliding surface to reduce friction between tissues of the body.
  • The most common causes of bursitis are injury or overuse, but it can also be caused by infection.
  • Pain, swelling, and tenderness near a joint are the most common signs of bursitis.
  • Bursitis can be treated with rest and medicines to help with the inflammation. Antibiotics are used if infection is found. If needed, surgery can be done to remove the bursa.
  • You can help prevent bursitis by doing things like warming up before exercise or sports, increasing activity slowly, padding joints, taking rest breaks often, and stopping activities that cause pain.

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 Signs You Should See a Joint Replacement Specialist

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Synovitis: Causes and Treatments of Joint Inflammation

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Article featured on Verywellhealth

Synovitis is a condition that occurs when there is inflammation of the synovial tissue, the lining of a joint. This condition can cause joint pain and swelling. It is the hallmark of all inflammatory joint diseases.

This article will explain what synovial tissue is, the causes of synovitis, and how you can treat the condition so you can gain relief from the inflammation and pain.

What Is the Synovium?

The synovium is a thin layer of tissue that lines the joints and tendon sheaths; it is only a few cells thick. The synovium acts to control the environment within the joint and tendon sheath. It does this in two ways:

First, it acts as a membrane to determine what can pass into the joint space and what stays outside.
Second, the cells within the synovium produce substances that lubricate the joint.

Synovitis Symptoms

The signs of synovitis are similar to other joint disorders:

  • Arthralgia, aching or pain in the joint
  • A warm sensation in the area of the joint
  • Stiffness, which may be worse when you first wake up
  • Swelling; although in some cases, your joint may not swell at all.

You may feel the symptoms of synovium inflammation in different joints throughout your body, or the pain and discomfort might be restricted to one area.

Causes of Synovitis

The primary cause of inflammation of the synovium is related to an overactive immune system. In these situations, your immune system attacks your healthy synovium. This causes excessive growth of the synovium. The membrane becomes inflamed and produces additional synovial fluid.

With these conditions, the joint cartilage and bone can eventually become damaged, leading to stiffness, swelling, warmth in the joint, and significant pain.

Inflammation of the synovial tissue is often related to arthritic conditions. It’s most common in rheumatoid arthritis (RA). However, it also presents with psoriatic arthritis, lupus, and gout.

Synovitis can also be seen with trauma and infection.

Diagnosis

When diagnosing synovitis, a healthcare provider usually starts with a physical exam of the joints, checking for warmth and seeing if they are tender when touched. The thickening of the area manifests as a sponginess that can be felt.

In cases where the inflammation is related to a joint that is deeper under the skin and can’t be checked by hand or eyes, your healthcare provider may order an MRI or musculoskeletal ultrasound.

Treatment

To reduce inflammation and relieve pain, your healthcare provider will likely advise rest and nonsteroidal anti-inflammatory drugs (NSAIDs).

Disease-modifying antirheumatic drugs (DMARDs) that help manage arthritis may also relieve symptoms of synovitis. Sometimes, your healthcare provider may prescribe steroid injections to reduce swelling and discomfort.

If medication does not help ease synovitis, you may be referred to an orthopedic surgeon who can perform a synovectomy. This is a procedure in which part of the synovium is removed.

Summary

Synovitis is the medical term for inflammation of the tissue that lines your joints. This tissue can become damaged, which leads to a thickening of the membrane and excessive fluid. An underlying autoimmune disease that affects the joints, usually RA, is the most likely cause of synovitis, but other types of arthritis and wear and tear can also cause it.

Anti-inflammatory medications are the first line of treatment. However, DMARDS, steroid injections, or even surgery may be required to relieve your pain.

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

Arthritis Symptoms and Joint Replacement

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Article featured on Mass General Brigham

What is Arthritis?

Both osteoarthritis and rheumatoid arthritis are conditions that can affect your joints and cause joint pain, stiffness, and swelling. Over time, this can cause cartilage damage. Cartilage is a smooth tissue that protects the movement of the joint. As arthritis progresses, the cartilage continues to break down, causing more pain and reduced range of motion.

What are common arthritis symptoms?

Common symptoms of arthritis include:

  • Swelling
  • Stiffness
  • Pain
  • Limited range of movement

Managing arthritis pain

There are nonsurgical options available if you want to reduce the pain associated with arthritis. Eating healthy foods and losing weight can be a good place to start. “One pound off the body is 4 pounds off the hip and knee. I always tell patients to celebrate when they take 1 pound off, because that’s 4 pounds off of all their joints. This makes them feel better and can help them move better too,” says Dr. Chen.

Other non-surgical treatment options include:

  • Over-the-counter medications, to manage the pain
  • Joint injections like steroids or hyaluronic gel
  • Low-impact strength training to strengthen the muscles to support your joints

Arthritis and joint replacement

“If your joint pain persists after trying these options, and you can’t do your daily activities, it might be time for you to get your joint replaced,” says Dr. Chen.

The most common arthritis joint replacement procedures are:

  • Hip replacement
  • Knee replacement
  • Partial knee replacement (depending on where your arthritis is located)

Hip replacement surgery

If you have hip arthritis, the cartilage in the ball and socket joint wears away. During a hip replacement, your surgeon makes an opening from the front, the side, or the back of your hip. They remove the ball and resurface the socket. They then place a new socket, liner, ball, and stem in your hip.

Knee replacement surgery

If you have knee arthritis, the cartilage between your thigh bone, shin bone, and kneecap wears away. During a knee replacement, your surgeon makes an opening to the front of the knee. They remove the damaged cartilage, replace it with metal, and add a plastic insert in the middle of the joint that allows your knee to glide smoothly. Depending on where your arthritis is located, your surgeon also may remove the back part of your kneecap and replace it with plastic.

Joint replacement surgery recovery

Everyone’s recovery is different, but most patients can walk with an assistive walking device immediately after their surgery. These devices can include:

  • Walkers
  • Canes
  • Crutches

“The most important thing to do is to move as much as possible after surgery,” Dr. Chen says. “Walking is a great option. Not only does it make your mobility better, but it also reduces your risk of blood clots.”

Following surgery, you need to do exercises either on your own or with a physical therapist. A physical therapist can develop a routine targeted to your needs to help you recover from your surgery.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm