Prevent Injuries with Shoulder Stretches & Hamstring Stretches

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Article featured on NY Orthopedics

Why are Shoulder and Hamstring Stretches Important?

Stretching plays a critical role in maintaining flexibility, improving range of motion, and reducing muscle tension. Loose and flexible muscles are less likely to experience strains or tears during physical activities like backyard sports.

Regular stretching helps to improve blood flow to the muscles, enhancing their ability to recover quickly and efficiently after exertion. Stretching is especially important for those over the age of 30, those with chronic injuries, or those prone to muscular tears. Sudden bursts of activity, like those in football or baseball, can put extra stress on the muscles and joints, making stretching beforehand that much more necessary.

Shoulder Stretches for Injury Prevention 

Shoulder injuries are among the most common in many sports, particularly those that involve throwing or overhead movements like beach volleyball. To prevent these injuries, it’s important to keep your shoulder muscles and joints flexible and strong with some targeted stretches. Here are some common, easy-to-do stretches that can help you limber up before serving up some heat:

  1. Cross Body Shoulder Stretch: This stretch helps to improve the flexibility of the shoulder and upper back muscles. Stand tall and bring one arm across your body, using your opposite hand to pull the arm closer to your chest gently. Hold this position for about 30 seconds before switching sides.
  2. Shoulder Circles: Shoulder circles are the perfect stretch for enhancing the range of motion in your shoulders. Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Perform this for 30 seconds in each direction (forward and back circles).
  3. Doorway Shoulder Stretch: Stand in a doorway with your arms bent at 90 degrees and your forearms resting on the doorframe. Step forward slowly with one foot, keeping your back straight and pushing your chest through the doorway. You should feel a stretch across your chest and the front of your shoulders. Hold this position for 30 seconds, then step back and relax. Repeat as needed.

Hamstring Stretches for Flexibility 

Hamstring injuries are another common issue, especially in sports that involve running and jumping. Keeping your hamstrings flexible with targeted stretches can prevent strains and improve your overall performance. Here are some hamstring stretches to help you stay loose for those one-on-ones:

  1. Standing Hamstring Stretch: Stand upright with your feet hip-width apart. Extend one leg forward with the heel on the ground and toes pointing up. Keep your back straight and hinge at the hips, reaching towards your toes. Hold this stretch for 30 seconds before switching legs.
  2. Seated Hamstring Stretch: Sit on the ground with one leg extended straight and the other bent, with the sole of your foot against your inner thigh. Reach towards the toes of your extended leg, keeping your back straight. Hold the stretch for 30 seconds, and then switch legs.
  3. Lying Hamstring Stretch: Lie flat on your back with one leg extended straight on the ground and the other leg raised in the air. Hold the raised leg behind the thigh or calf and gently pull it towards you, keeping the leg as straight as possible. Hold the stretch for 30 seconds, then switch legs.

Incorporating Stretches into Your Routine 

To maximize the benefits of stretching, you should not only stretch before physical activity but incorporate stretching into your daily routine. Remember that stretches are meant to build muscle, joint flexibility, and strength. This doesn’t happen after one stretching session. Like any other exercise, it takes time and discipline to reap the full rewards.

Fortunately, most people notice results relatively quickly. You can start small with a gentle warm-up as you get out of bed to get your blood flowing before moving into the stretches—something light like jumping jacks. Then, try out some of the stretches we’ve provided here or integrate more full-body stretches.

By properly stretching your shoulders and hamstrings, you can significantly reduce the risk of 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

The Lowdown on How Running Affects Your Knees

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Article featured on Healthline

Lacing up and hitting the pavement for a run is great exercise. It can also be therapeutic, lower your stress levels, and boost your sleep quality, among other benefits.

But given running’s repetitive impact, it can be hard on your body, too. Many wonder whether running harms their knees, specifically.

This article investigates that question, finds the answer, and shares how to take care of your knees when you run.

Is running bad for your knees?

Running is not bad for your knees; running with poor form is bad for your knees.

In fact, most knee injuries caused by running are overuse injuries, meaning you’re putting more stress on your body than it can handle.

Whether that’s ramping up your training schedule too quickly or not resting enough between runs, running too many miles before your muscles, bones, joints, and cartilage are ready for more can increase your risk of injury.

What the science says

Quite a bit of research has investigated running’s effects on the knees .

One study followed a group of long-distance runners, as well as a nonrunner control group, for 18 years. Through a series of X-rays over the nearly two decades, researchers monitored for any presence of osteoarthritis in the knees.

The study results showed that running among healthy older adults was not associated with more prevalent osteoarthritis. In fact, at the end of the study, 20% of the runners showed signs of osteoarthritis, compared with 32% of the nonrunners.

Another study suggests that running may be beneficial for the knees.

Researchers used gait analysis and computer modeling to confirm that running does place a higher load on the knees than walking. Yet, it also causes the bone and cartilage of the knee to adapt, potentially leading to stronger knees overall.

And what if you already have knee pain? Is running completely off the table for you? Research says not necessarily.

A recent study including 82 middle-age volunteers looked at the short-term effects of long-distance running on knee joints using magnetic resonance imaging (MRI).

Pre-training MRIs showed signs of asymptomatic damage to several knee structures in the majority of the participants. After the marathon, the MRIs showed a reduction in tibia and femoral bone damage. However, the MRIs also showed patellar cartilage deterioration.

What does all of this mean? Don’t forgo running because you’re afraid it may cause knee pain. But, as with every activity, listen to your body. When pain occurs, investigate why it might be happening.

Variables that can make running harder on your knees

However, there are a few variables that can make running hard on your knees. These include:

  • Bad form. Good running form is complex and nuanced, but the basics are looking ahead and maintaining good posture and your arms at 90-degree angles while taking quick strides with mid-foot strikes. If you strike the ground with your heel, you’ll be prone to knee pain.
  • Bad shoes. Especially if you run long distances, finding the proper shoe for your gait and foot is key. Factors like the cushion level, arch support, and width of the running shoe are important. If you’re able, visit a local running store and have your foot fitted properly.
  • Rigid surfaces. Many find running on softer surfaces like grass or a treadmill better than running on asphalt or cement. Running is high impact, and research has shown that softer surfaces like a woodchip trail may reduce impact on the tibiae — and thus the knees.

Warning signs your knees may need attention

If you develop any pain around the knee — including above, below, or behind the kneecap — during a run, your body is trying to tell you something. Regardless of whether the pain is dull or sharp, the best course of action is to stop running and rest.

Some common knee injuries in runners include:

  • Runner’s knee. This condition usually manifests as pain in the front of the knee or around the kneecap when you’re running. It’s caused by stress between the patella (your kneecap) and femur (your thigh bone), which causes the cartilage to become irritated.
  • IT band syndrome. If your outer knee is bothering you, you may have iliotibial band (IT band) syndrome, which occurs when the IT band — a long tendon that stretches from your hip down to your outer knee — is too tight.
  • Jumper’s knee. Also known as patellar tendonitis, this condition is caused by an inflamed patellar tendon, which connects your kneecap to your shin. You’ll experience pain in the front of the knee (7).
  • Bursitis. If you have knee bursitis, you’ll experience inflammation and swelling in one of the small, fluid-filled sacs, called bursa, in the knee. This may manifest as a swollen mass on the front of the knee.

If knee pain stops you from running, apply ice to the area and take it easy. If after a few days’ rest your knee is still bothering you, see your doctor for further evaluation.

Tips for protecting your knees when you run

Beyond running with proper form and wearing the right shoes, there are a few other things you can do to protect your knees while you run:

  • Start slowly and conservatively. Avoid going too hard, too fast. Your body requires time to adapt to new stressors. Many long-distance runners follow the 10% Rule, which says that you shouldn’t increase your weekly mileage by more than 10% week-on-week.
  • Stretch before and after you run. If your muscles are tight, you’re more likely to run with bad form and injure yourself. Before you run, do some dynamic stretching, then afterward, try some static stretches.
  • Consider compression sportswear. For example, wearing a knee sleeve while you run can provide some extra support to an unstable knee.

The bottom line

Don’t let a fear of hurting your knees stop you from running. By taking the appropriate precautions — strength training, stretching, wearing proper gear, and being conservative in your training — the benefits of running may very well outweigh the risks.

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

Foot, Leg & Ankle Swelling

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Article featured on Mount Sinai

Painless swelling of the feet and ankles is a common problem, especially among older people.

Abnormal buildup of fluid in the ankles, feet, and legs can cause swelling. This fluid buildup and swelling is called edema.

Considerations

Causes

Home Care

What to Expect at Your Office Visit

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 Should I Do When My Foot or Ankle Pain Won’t Go Away?

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Article featured on PennMedicine

Foot and ankle pain is a common source of frustration because it often involves small bones, ligaments, and/or tendons, all of which can heal at somewhat unpredictable rates. A little patience is in order. But what can you do when your patience starts to wear thin because your pain doesn’t feel like it’s gotten any better over time? This article will offer some guidance.

Managing Foot or Ankle Pain Caused by an Injury

Foot or ankle pain caused by an injury occurs suddenly and includes conditions such as sprains and fractures.

What should I do after a foot or ankle injury?

If your foot or ankle pain is the result of an injury, in the moments immediately following, treating it with the tried-and-true acronym RICE, which stands for rest, ice, compression, and elevation. Try to spend as little time on your feet over the next few days as work and life will allow.

Light compression and keeping your injured foot or ankle elevated above the level of your heart will help minimize swelling. She says a heating pad can make the injury feel better initially, but because it opens blood vessels in the injured area, it can ultimately make the inflammation worse. Ice, on the other hand, will constrict the blood vessels, reducing inflammation.

When should I see a doctor for my foot or ankle injury?

Many foot and ankle injuries may be treated at home, but there are some symptoms that require immediate medical attention. They include:

  • A significant deformity. Compare your injured ankle or foot to the other one. If there’s a clear difference in appearance, seek medical attention.
  • Any large open wounds or significant bleeding
  • You’re unable to put any weight on your injured foot or ankle

Otherwise, if the pain hasn’t lessened after about three to five days of treating your injury at home, it is best to  see your primary care physician. They may order x-rays and, depending on what they show, refer you to a specialist.

Managing Foot or Ankle Pain Caused by Overuse

Foot and ankle pain can also occur slowly over time as a result of overuse and include conditions such as Achilles tendinitis and stress fractures.

The hallmark of an overuse foot or ankle injury is an aching pain that comes on gradually. You may start to notice discomfort in the area of the injury during certain activities. Eventually, it will become more persistent. Achilles tendonitis, for example, may be agitated only during runs or long walks initially. Left unchecked, running will become impossible, and simple everyday activities, like making dinner, will feel like they’re straining the tendon.

What should I do at the first sign of foot or ankle pain caused by overuse?

Similar to the advice above for an injury, treat the initial pain with RICE and acetaminophen or ibuprofen. In some cases, overuse injuries will heal on their own with at-home treatment and time off from activities that put stress on the injured area.

Exactly how much time off will depend on the type and severity of the injury. In general, you can return to light activity that involves the injured area if you haven’t experienced pain there, without the use of ibuprofen or acetaminophen, for a week. If, after another week, you’re still pain-free, you can gradually ramp up your intensity. But be honest with your self-assessments. If you feel any discomfort, limit your activity and continue resting.

When should I see a doctor for my foot or ankle pain caused by overuse?

The vast majority of overuse foot or ankle injuries do not require immediate medical attention. The exception is those that escalate to the point of causing any of the symptoms listed above for an injury that would prompt urgent treatment.

Aside from these instances, the guidance is similar to that of a foot or ankle injury: If the pain hasn’t diminished or resolved after about three to five days of treating it at home, see your primary care physician. They will help address your concerns by performing a thorough examination, obtaining x-rays, and initiating a consultation/referral to an orthopaedic foot and ankle specialist.

Why should I consult an orthopaedic surgeon for my foot or ankle pain?

As mentioned earlier, feet and ankles can be finicky. For that very reason, consulting an orthopaedic surgeon should be your next step if your primary care physician refers you to a specialist. Orthopaedic surgeons undergo rigorous training.

While waiting for the x-rays, the Dr will ask about the patient’s medical conditions, past injuries, general lifestyle, and what sorts of physical activity they engage in on a regular basis. The responses, along with the x-rays and observations during a physical exam, will help develop a more complete understanding of the injury and inform treatment strategy.

Often, patients will want to know if they did anything that made their foot or ankle more susceptible to injury so that they won’t unknowingly cause another injury. They sometimes also ask if this is something that could get better on its own.

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

Why Does My Calf Muscle Hurt?

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There’s a group of muscles on the back of each lower leg that doctors call “calf muscles.” They play a key role in helping you walk and run. Lots of things can make them hurt, from a minor sprain to more serious problems like deep vein thrombosis.

Muscle Cramp

If you work your calf muscle too much, you can get a sudden pain in your leg. A muscle cramp can also happen if you hold a position too long or haven’t had enough water to drink. Most cramps are harmless and improve if you massage yourself, do gentle stretching, and apply a warm towel or heating pad. If it doesn’t get better, call your doctor. Although rare, muscle cramps can be caused by other health issues, like compressed nerves.

Muscle Strain

Stretch too far or put too much pressure on your calf, and you can strain your muscle. If so, you’ll have a dull ache that worsens when you move. Swelling, redness, or a bruise are also common, and it may hurt to rise up on your toes. Rest and ice can help. When you sit, try to raise your calf higher than hip height. You’ll also need to be patient. A pulled muscle can take up to 6 weeks to completely heal.

Baker’s Cyst

Fluid inside your knee helps it move smoothly, but an injury or arthritis can cause too much to build up in the back of your knee. If you have a Baker’s cyst, you’ll notice swelling and may not be able to straighten your knee. Swelling and redness can also spread to your calf. Sometimes, a Baker’s cyst goes away on its own. If not, your doctor may need to look for, and treat, the condition causing it.

Sciatica

If the sciatic nerve in your lower back gets pinched or inflamed, you’ll feel a burning pain down one, or both, of your legs. Sciatica pain can come and go. It may also get worse after you stand or walk. Ice packs, applied 20 minutes at a time, can help, as can over-the-counter pain medicine. You may also try massage, acupuncture, or yoga. If you still hurt, your doctor may suggest a steroid shot.

Chronic Compartment Syndrome

Inside your legs are pockets of muscles, nerves, and blood vessels. Excessive activity, like too much running, can cause bleeding or swelling inside them. If you have chronic compartment syndrome, a pressure buildup inside your muscles causes your blood flow to go down. Your calf may cramp or hurt when you move. You may see swelling or a muscle bulge. A break from the activity can help. In severe cases, you might need surgery.

Varicose Veins

If you stand or walk a lot, the pressure on your legs can cause varicose veins in one or both calves. These thick, bulging veins can cause pain, burning, swelling, and itching. Compression stockings can help. So can movement and exercise, which help pump blood from the calf. You can also prop up your leg when you sit, and try not to sit or stand for too long. Your doctor may also treat it by closing up or shrinking the veins.

Bone Infection

Although it’s not common, germs sometimes get into your bones and cause an infection, known as osteomyelitis. When the infection is in a lower leg bone, you’ll notice redness, swelling, and warmth in your calf. You may also have a fever and fatigue. If lab and imaging tests confirm that you have a bone infection, you may need antibiotics for treatment.

Neurogenic Claudication

The most common cause of this problem is spinal stenosis — a narrowing of spaces in your spine that puts pressure on nerves. You can have pain, tingling, or cramps in your legs, as well as your hips and bottom. It could get worse when you stand or walk, but will stop if you sit or lean forward. If you have neurogenic claudication, you may need surgery to ease the pressure on your nerves.

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 a Straight Leg Raise Test?

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Article featured on WebMD

Several aspects of your leg’s strength and stability can be determined with a straight leg raise test (SLR). A doctor performs a straightforward leg test by lying the patient flat on a bed and raising their legs while adding light resistance. The purpose of conducting this test is to review muscle and nerve function to get a better picture of the leg’s functionality. This test is popular for patients who suffer lower back pain. Defining part of a patient’s treatment strategy begins with a positive SLR result. Read on to discover some key elements of a straight leg raise test and common questions you should consider asking your physician.

A common test physicians use to identify impairments in disc pathology or lumbosacral nerve irritation, the Straight Leg Raise test or Lasegue test, is also crucial in detecting disc herniation and neural compression. This test can also be used for neurodynamic evaluation and to detect compression or tension on a nerve root. It is performed on people with lower back pain, and there are various conditions for a positive test.

This orthopedic examination test provides essential information to a physician who must decide if a patient should be referred to a specialist. When a physician attempts to determine whether your pain is nerve-related or mechanical (muscle and joint pain), this is often the first orthopedic test they perform and will help them determine the structures causing pain.

Before starting the test, expect your physician to ask you some questions, including when the pain began, how long you’ve had it, how you would describe it, and whether it’s been getting worse or better. Answering these questions honestly and to the best of your ability will provide your physician with a basis to discover the potential cause of your pain. Although physicians typically perform this test on the patient as they’re lying on their back, if this causes discomfort, you should talk to your doctor about changing positions.

While seated or lying down, your physician will check the range of motion on the unaffected side. Next, with your knee straightened, they will passively flex your hip. Both legs are tested individually, and as your physician slowly raises the leg on the side where you experience pain, be sure to advise them when you begin to feel any discomfort. Along with lifting your legs, your physician may ask you to extend your foot and flex your neck to stretch your nerve roots.

Some other tests used to test for lumbar radicular syndrome include:

  • Slump Test
  • Crossed Straight Leg Raise Test
  • Bowstring Test
  • Prone Knee Bending Test
A physician performs a crossed straight leg raise test the same way as a straight leg raise test, the only difference being that the test is only conducted on the unaffected leg. It is considered a positive result if symptoms are reproduced on the other leg while your doctor lifts the opposite leg. The test is negative when no symptoms are felt on the opposite leg.
During a seated straight leg raise test, your physician will have you sit on the exam table with your knees bent to 90 ° and slowly extend one of your knees from that starting point. Until you begin to feel pain, your doctor will continue to gently raise your knee until full extension is reached. Upon maximal extension, the test is negative if no pain is felt.

A reversed SLR test or prone knee bending test is often performed by your physician to check for possible neurological dysfunction in the lumbar spine. During this test, your doctor I’ll ask you to lay on your stomach and then passively flex your knee as far as possible or until your heel rests against your buttock. A positive prone knee bending test suggests that you may be experiencing irritation of nerve roots L2-L3.

Straight Leg Raise Test Positive The aim of adding modifications to this test is to stretch the sciatic nerve to find your source of pain and determine if a compressed or irritated nerve route is causing you to experience sciatic, spinal stenosis, or disc herniation. If doing this makes your pain worse or causes it to go away suddenly, it is generally considered a positive straight leg raise test. Additionally, apart from feeling tightness in your hamstring muscle, any pain you feel below your knee is considered a positive test. Your doctor will make note of the degree of hip flexion where you report pain. It is considered a positive result if you experience a reproduction of your regular symptoms between 30 and 70 degrees.
Straight Leg Raise Test Negative A negative result may indicate to your physician that additional diagnostic is necessary to pinpoint the source of your pain. For instance, you may receive a non-positive result if you are only experiencing lower back pain and aren’t experiencing any pain below your knee. With an SLR, your physician will be able to determine the best treatment for any conditions affecting the function of your quadriceps muscles or a nerve condition. Disruption of the patellar tendon, quadriceps tendon, or kneecaps may result in an inability to perform an SLR test.

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

Signs Your Leg Pain May Require Spine Surgery

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Article featured on Arkansas Surgical Hospital

Most people experience pain in their legs at some point in their lives, whether it’s caused by an injury or wear and tear on the muscles and tendons. Usually, the pain goes away as the underlying issue heals or improves over time—but sometimes, spine surgery may be necessary to alleviate the pain in your legs. Here are some signs that you should see a specialist about your leg pain.

Types of Leg Pain Caused by Spine Issues

Common symptoms affecting the leg that are caused by spinal issues include:

  • Pain that radiates down your leg
  • Muscle weakness in your legs
  • Numbness, burning, or tingling sensations down your leg
  • Pain in only one leg
  • A feeling like an electric shock traveling down your leg
  • Difficulty walking

There are many reasons someone may experience these symptoms, so it’s important to see a doctor to determine the cause and if spinal surgery is needed.

Spine Conditions That Cause Leg Pain

Sciatica

If you experience a sharp, shooting pain in your leg that gets worse when you sit or stand, it could be sciatica. A herniated disc can cause this condition in your spine by pressing on the sciatic nerve, which runs from the lower back down to the legs.

In addition to leg pain, you may also have tingling, numbness, or weakness in your leg. It’s important to see a doctor if you experience these symptoms because they can lead to more serious problems.

Spinal Stenosis

One of the most common causes of leg pain is spinal stenosis, which is the narrowing of spaces in your spine. This can put pressure on your nerves and cause pain, numbness, or weakness in your legs.

If you have spinal stenosis, you may notice that your pain worsens when you stand or walk for long periods. Sitting down or bending forward may help relieve your pain. Serious cases of spinal stenosis may require surgery to widen the space where the nerve is being compressed. While this doesn’t always eliminate pain, it typically makes it more manageable.

Degenerative Disc Disease

Symptoms of degenerative disc disease can include numbness, tingling, and pain that shoots from the lower back down to your legs. If you experience these symptoms, consult a spine specialist for an examination. The specialist will use an x-ray and/or MRI to rule out a spinal fracture or other issues before diagnosing you with degenerative disc disease. Surgery may be needed if the cause is not detected early enough.

Treatment Options for Leg Pain Caused by Spine Issues

A few options are available if you are dealing with leg pain. Depending on the severity of your pain, you may find relief with over-the-counter medication, physical therapy, or steroid injections.

Spine surgery may be an option if your pain is severe and does not respond to these conservative treatments. Before pursuing surgery, talk to your doctor about your treatment options and get a second opinion from a spine specialist.

Surgery for Leg Pain Caused by Spine Issues

There are a few spine surgeries that can be performed. Some of the most common include:

  • Laminectomy, which removes bony growths from the spinal canal to relieve pressure on compressed nerve roots
  • Discectomy, which removes (and sometimes replaces) a herniated disc
  • Vertebral fusion, which stabilizes vertebrae in your spine by fusing them together

Is Your Leg Pain Caused by a Spine Problem?

If you’ve had leg pain for an extended period of time, it’s important to get a proper diagnosis and speak with your doctor about the best treatment options for your condition. Spinal surgery might be necessary if your symptoms worsen quickly without relief or increase in intensity without any known cause.

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 Avoid Shin Splints When Running

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Article featured on Summit Ortho

You’ve finally done it — you’re off the couch and out on the running trail. You’re excited to begin your running journey, and the first few days feel pretty good. But then, you start to notice pain on the front of your shin. Your shins begin to feel more and more uncomfortable, and it’s really hard to run. You have developed shin splints, one of running’s most common injuries. Read on to learn how to avoid shin splints when running.

What are shin splints?

Shin splints are caused by inflammation in the muscles and tendons of the lower leg. They often happen to new runners because their bodies are not used to the increased stress in this area. In their enthusiasm, new runners do too much too soon and develop shin splints from overuse.

It’s important to differentiate shin splints from stress injuries, and they can present with similar types of pain. If you’ve had shin splint pain for more than a few weeks and it continues to worsen, you should see a sports medicine provider for evaluation.

Can I still run with shin splints?

Yes, you can still run with shin splints, but you should be careful. You can ice the area after running to help with the inflammation. It’s also a good idea to slow down a bit and not go for longer distances just yet. Your body will begin to adjust and strengthen the area in response to the increased stress, but it does take time.

Shin splints can also be caused, or made worse, by running in shoes without enough cushioning. The best running shoes for shin splints have good cushioning, shock absorption, and structure. If you’re feeling shin splint pain, it may be (past) time for a new pair.

Tips to avoid shin splints when running

To avoid shin splints, don’t increase the volume and intensity of running at the same time. If you’re adding distance to your weekly mileage, try not to add speed work at the same time.

Here are some other tips:

  1. Increase your running distance slowly.
  2. Make sure your shoes are in good condition — Shoes can wear out after just a few hundred miles of use.
  3. Change up your running surface — Running on a hard surface makes a high-impact exercise even higher impact. Try a softer surface, like a dirt trail or a treadmill rather than a concrete sidewalk.
  4. Rest — Running is wonderful exercise, but it also puts stress on the body. Take time to rest and recover.
  5. Vary your routine — Mix it up with some low-impact exercise days. You could swim or cycle, for example, and get good cardiovascular exercise without the pavement-pounding stress.

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

Radiating Pain in Your Leg? Best to See Your Doctor

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Article featured on Atlanta Spine Institute

Radiating Pain in Your Leg? Best to See Your Doctor

Have you noticed a sharp pain that’s been radiating down your leg? If so, you may be experiencing a herniated disc or damaged nerve. While it may be tempting to treat this type of pain on your own, it is in your best interest to visit your doctor as soon as possible. This is one of those symptoms that can lead to serious complications down the road if you decide to ignore it. Once you do visit a doctor for radiating pain in your leg, here’s what you can expect.

Physical Therapy

In the event the pain medication doesn’t do much, your doctor will recommend physical therapy sessions. These sessions can stretch and strengthen your muscles and eventually relieve your symptoms. You’ll go to a physical therapist on a regular basis and be responsible for performing their prescribed exercises at home.

Injections

If your radiating pain continues for more than a month or two, the next step will be a scan to pinpoint its root cause. You may also be referred to a pain management system. If your scan reveals a herniated disc that leads to a compressed nerve or compressed nerves due to aging your doctor will suggest spinal injections. The injections will deliver cortisone to your spinal column.

Surgery

Surgical intervention will be a last resort and only recommended if conservative measures don’t work. Your doctor will discuss the various surgical options available as well as the risks and anticipated outcomes of each so you can make an informed decision. Understand that you will need to try several conservative treatments before you even consider surgery.

So if you experience radiating leg pain, don’t ignore it. Consult your doctor who will design a treatment plan that is ideal for your unique case. You should also resume your daily activities as stopping them can weaken your spine and make the recovery process far more challenging.

All information provided on this website is for information purposes only. Please see a healthcare professional for medical advice. If you are seeking this information in an emergency situation, please call 911 and seek emergency help.

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 Treat & Identify Calf Pain

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Article featured on Cleveland Clinic

What is calf muscle pain?

Calf muscle pain can be a dull ache or a sharp pain in the back of your leg, behind your shinbone. It can feel a little different for everyone. If you get pain when you’ve been doing something physical like walking or running, the cause is generally muscular. But if the pain comes on suddenly without a clear cause, it could be a problem with your blood vessels.

Who gets calf muscle pain?

Anyone can get calf muscle pain. It’s more common in athletes and people who exercise and put excess stress on their calf muscles. People over age 65 are also at a higher risk of lower leg pain due to muscle weakness, certain health conditions or if they’ve been inactive.

Other factors that can make calf muscle pain more likely include:

  • Certain medications, including cholesterol-lowering drugs.
  • Diseases such as hypothyroidism (underactive thyroid gland), liver disease, kidney disease, diabetes or peripheral artery disease (PAD).
  • Edema (swelling due to fluid build-up) in your lower leg.
  • Heat exhaustion.
  • Low electrolytes due to dehydration or dialysis (a procedure to clean your blood).
  • Pregnancy.
  • Short or tight calf muscles.
  • Smoking or using tobacco products.

Possible Causes

What causes calf muscle pain?

Calf muscle pain can have a variety of causes, including:

  • Claudication: Narrowed arteries can prevent your calf muscles from receiving enough blood, which deprives them of oxygen. Intermittent claudication can cause muscle pain when you exercise or walk. It’s especially common in people who smoke or who have diabetes or PAD.
  • Contusions: A direct blow to a muscle, such as a kick in the calf, can damage your muscle tissue without breaking your skin. Calf contusions usually cause bruising and soreness. Severe contusions can lead to compartment syndrome, a dangerous condition that prevents blood from getting to your leg muscles.
  • Cramps: Leg cramps occur when the muscles suddenly contract (shorten), causing a painful muscle spasm. A calf cramp is often called a “charley horse.” Cramps can be the result of dehydration or overexertion. A cramp might last for just a few seconds, but your muscle can feel sore for hours afterward. Leg cramps and calf muscle pain at night are very common.
  • Deep vein thrombosis (DVT): In rare cases, what seems like calf muscle pain can actually be DVT. This is a serious condition that causes a blood clot to form in your lower leg. It can lead to a pulmonary embolism, which is life-threatening.
  • Strains: A pulled calf muscle, or a calf muscle strain, occurs when you overstretch your calf muscles. Severe overstretching can cause a torn calf muscle.
  • Tendonitis: Tendons attach your calf muscles to bones in your leg. Tendonitis (tendon inflammation) can put pressure on your calf muscle or make it painful for the muscle to work.

Care & Treatment

How is calf muscle pain treated?

You can usually treat mild calf muscle pain at home using the RICE method:

  • Rest: Avoid walking or running with calf muscle pain. Don’t push through pain, which can make the problem worse.
  • Ice: Put an ice pack or cold compress on your calf muscles for 20 minutes every two hours. Don’t apply ice directly to your skin.
  • Compression: Apply a compression bandage or wrap to your calf. Compression helps reduce blood flow to the painful area and minimize swelling.
  • Elevation: Lift your leg into an elevated position, preferably above the level of your heart. Support the entire length of your leg with pillows, blankets or cushions.

If you have sore calves from a muscle cramp or feel a painful knot in your calf muscle, it may help to gently stretch your calf.

Your healthcare provider may recommend additional treatments depending on the cause of your calf pain, including:

  • Pain relievers.
  • Physical therapy.
  • Soft cast or boot to immobilize your lower leg in the case of a strain or tear.

How is vascular calf muscle pain treated?

If your healthcare provider determines your calf muscle pain is the result of claudication, treatments may include:

  • Diet modification to reduce your intake of sodium (salt), cholesterol, saturated fat and sugar.
  • Exercise.
  • Medications to manage high blood pressure, cholesterol and diabetes.
  • Medication to prevent or treat blood clots.
  • Medications to improve blood flow in the legs.
  • Quitting smoking and using tobacco products.

Will I need surgery for calf muscle pain?

Most people don’t need surgery for calf muscle pain. In rare cases, people need surgery for torn calf muscles, blood clots or blocked arteries in the calf.

When to Call a Doctor

When should I contact my doctor about calf muscle pain?

Contact your doctor if you have:

  • Discoloration, such as very pale or bluish skin, in your leg, feet or toes.
  • Problems moving or walking.
  • Severe or sudden calf pain.
  • Swelling in your calf or anywhere in your lower leg.

Calf muscle pain is a common complaint and isn’t usually cause for alarm. But sometimes pain in your calf is a sign of a more serious condition, such as problems with the blood vessels in your leg. Seek help if the pain developed without activity or persists even with rest. This could be a sign of a more severe condition that needs to be evaluated.

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