Most Common Summer Injuries in Adults

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Article featured on BenchMark Physical Therapy

As the warmer months arrive and the days get longer and sunnier, Americans are eager to make the most of the summer season. For many, that means resuming favorite outdoor sports and recreation activities and venturing out to explore new and familiar destinations.

But summer fun often comes with the added risk of injury. Emergency rooms across the nation report an uptick in visits during June, July, and August—more than 40,000 every day in fact. Here are the most common summer injuries in adults and tips to prevent them for a safe and memorable season.

Heat-Related Illness

In the United States and across North America, record-high temperatures are becoming more frequent, directly impacting human health. Extreme heat events pose a significant threat to human life. According to the CDC, more than 67,000 people visit emergency rooms annually for heat and more than 9,000 are hospitalized.

What is Heat-Related Illness?

Heat-related illness is an umbrella term that refers to several serious health conditions caused by exposure to prolonged or abnormal heat and humidity levels without relief.

Heat cramps are painful muscle spasms and cramps during or after intense physical activity in the heat. Heat cramps are the mildest type of heat illness, and generally improve with rest and hydration.

Heat exhaustion is more serious and occurs when the body loses salt and water from excessive sweating without replacing fluids and salt. As a result, the body is unable to cool itself. If left untreated, heat exhaustion can progress to heat stroke. Heat exhaustion symptoms include heavy sweating, cold, pale, clammy skin, nausea/vomiting, headache, or dizziness.

Heat stroke is the most serious type of heat illness that develops when the body’s internal regulating system is overwhelmed by high heat. A high body temperature, hot, red, dry or damp skin, dizziness, headache, and confusion are all potential signs of heat stroke. Heat stroke is life-threatening and requires immediate medical attention.

Tips to prevent heat illness:

  • Drink plenty of fluids throughout the day, not only during physical activity.
  • Wear light, breathable clothing on scorching summer days.
  • Plan sports and vigorous activities for the coolest time of the day.
  • Always use sun protection sunscreen, hats, sunglasses, and UPF clothing.
  • Warm up and cool down before and after intense activity.
  • Stay indoors on extremely hot and humid days.

Sports Injuries

Many adults have more free time to resume their favorite hobbies in the summer months. Plus, the weather is more conducive to outdoor fun playing golf, tennis, pickleball and other sports. But if it’s been a few months since you’ve dusted off that racquet, take proper precautions to safely return to exercise this summer.

Common sports injuries include:

  • Fractures: partial or complete break in any of the bones of the body from repeated stress or a single trauma
  • Dislocations: separation of two bones where they meet at the joint, often from a direct blow to the body from a fall or contact sport
  • Strains: tears or overstretching of the tendons that attach muscle to bone, or in the muscles themselves
  • Sprains: tears or overstretching of the fibrous connective ligaments that connect bones to other bones
  • Overuse injuries: damage to bone, ligaments, tendons, or muscles caused by repetitive stress on those structures

Sports Injury Prevention Tips

As we age, the body becomes more prone to musculoskeletal injuries, and it takes longer to recover from them. Prevention is key. Pre- and post-workout stretches prepare the body for activity and lower body temperature and heart rate after it to signal the body to begin the recovery process.

Adding some variety into your summer workout routine is also good for injury prevention. Cross-training allows you to focus on different muscle groups to avoid overuse injuries that can put a damper on your summer plans.

Hydration for Injury Prevention

Proper hydration aids with cooling down after activity, and it helps with circulation to deliver oxygen and nutrients throughout the body to enhance recovery. Hydration also keeps the joints properly lubricated to reduce injuries and improve range of motion.

While the ideal liquid intake varies slightly based on age, weight, and activity level, women should focus on getting at least 11.5 cups (or 2.7 liters) of water per day and men should try to consume 15.5 cups (or 3.7 liters) of water on an average day. Increase fluid intake in hot weather and when recovering from an illness.

Running Injuries

If you are a runner living in an area that experiences a four-season climate, you probably look forward to transitioning from treadmill to the outdoor track when the weather gets warmer.

There are plenty of benefits to walking or running outside. You burn more calories and boost your mood and vitamin D levels to start. But running on concrete is hard on the body’s joints and uneven surfaces increase the risk of falls and fall injuries. If you can, opt for asphalt, pea gravel, or dirt which are all gentler on the body.

If you experience ankle pain, knee pain, or hip pain, take these symptoms as a sign to dial back your running program and schedule a physical therapy appointment. Pain always has something important to tell us. You might have an underlying musculoskeletal injury or anatomical difference that can be overcome with personalized mobility and strengthening exercises.

In addition to stretching and strengthening with your physical therapist hydrating, stretching, and wearing a supportive, well-fitting running shoe can also be effective for preventing common running injuries.

Biking Injuries

Cycling is another activity that requires some care and preparation to move from indoors to outside. However, if you are an avid indoor cyclist, chances are you have already strengthened many of the structures that are vulnerable to injuries: particularly the kneecap (patella), upper and lower legs, ankles, and wrists and forearms.

Yet the risk of a concussion and other traumatic brain injuries (TBIs) from a bike accident increases significantly when you bike outdoors. Wearing a bike helmet reduces your risk of high injury by up to 85%. For helmet safety tips, visit NHTSAs bike helmet fit guide.

Water Injuries

If swimming, boating, or water sports are on your summer bucket list, be mindful of the risks associated with these activities. First, avoid running near pools and other wet surfaces to prevent falls. And never dive in shallow water, as diving accidents are a leading cause of spinal cord injuries.

Drowning occurs in seconds and is often silent. It can happen at any time and any location where there is water. While drowning is a leading cause of death among children ages 1-4, people of all ages and swimming abilities can drown. Those who survive a non-fatal drowning are often left with permanently disabling brain injuries. Fortunately, these injuries and fatalities are preventable.

The American Red Cross water safety guide offers some additional tips to prevent drowning and make water safety a priority for all:

  • Always swim with a buddy.
  • Never swim while impaired by alcohol or other substances.
  • Wear a U.S. Coast Guard-approved lifeguard jacket when fishing, boating, or using recreational watercraft, even if you do not plan to go in the water.

It is also important to be a “water-watcher” who looks out for others, especially children, who are in the water. The signs of drowning are not as obvious as you might believe. Someone in trouble can be quiet and calm.

If someone is bobbing up and down in the water, holding their arms out to the side or front attempting to “paddle,” and seemingly gasping for air, they may be drowning. Sometimes it is the look of panic that indicates trouble. Always err on the side of caution and provide immediate assistance.

Burns

Summer is the time for barbecues, camping, picnics, and fourth of July fireworks. Fire safety is essential to prevent painful burn injuries.

Always create a safety zone of at least three feet around campfires, grills, and firepits. Use long-handled tools and wear short sleeves when building a fire or cooking on the BBQ. Choose public firework displays and leave the lighting to the professionals.

If you or someone with you is burned, place the injured area in cool water for three to five minutes. Cover it with a dry, sterile cloth. Go to the emergency room for burns longer than the palm of your hand.

What Is Sunburn, and How Can I Prevent It?

Sunburn is skin damage caused by exposure to the sun’s ultraviolet (UV) rays. Initially, the skin feels hot, red, and sore. In the days that follow, the skin begins to peel and heal. Even though the skin appears to heal, a single burn can cause long-term skin damage and increase the risk of skin cancer.

Obviously, sunburns are more common during the summer months because we spend more time outside. Protect your skin with UV-resistant clothing, sunscreen, and shade when available. Apply sunscreen liberally and frequently over all exposed areas. Use water-resistant sunscreen if you are planning to swim.

Choose a sunscreen that has the “UVA” logo and has four-star protection against UVA rays which are linked to skin aging. The SPF should be at least SPF30 to protect against UVB rays which are associated with skin burning.

Bites and Stings

Insect bites and stings are another common summer hazard. Other than a bit of soreness, swelling, and itching, these injuries are typically nothing more than a nuisance. However, some people are highly allergic to bee stings or insect bites. Also, ticks, mosquitos, and some other insects can transmit diseases, so it’s best to prevent them as much as possible.

Use insect repellant outdoors and wear long sleeves and pants in areas of high insect activity. Check your body and clothing for ticks after spending time in woody or grassy areas. Keep bites and stings clean and watch for signs of infection.

Treat, Manage, and Prevent Common Summer Injuries with Physical Therapy

Your physical therapist may not be able to relieve your summer insect bites and stings, but they can be highly effective for treating and managing more serious musculoskeletal injuries. We have an extensive array of evidence-based techniques and treatments at our disposal to reduce pain and stiffness and improve the way your body moves and functions.

If you are getting ready to get back into action after a few months off, we can help you too. With targeted exercise therapy, together we will stretch and strengthen your muscles and joints so you can participate in your favorite activities safely and painlessly—while avoiding 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

4 Common Orthopaedic Trauma Injuries & How We Treat Them

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Article featured on MedStar Health

How We Treat Common Othropaedic Trauma Injuries

Lower Extremity Fractures

We see a large number of lower extremity injuries from individuals getting struck by cars, such as a tibial plateau fracture, which occurs when you break the bone on the top part of your tibia, right below your knee. This often happens because a car’s bumper strikes someone from the side at about knee level. Other common lower extremity injuries, such as a femur fracture and pelvic fracture, occur the most in the spring and summer, when people are out riding their motorcycles, bicycles, and motorized scooters.

Treatment for lower extremity fractures typically involves a surgeon realigning a patient’s affected bone and joints to their natural positions and holding them in place with plates and screws in a way that allows for them to heal properly.

While bones typically take about three months to heal, the hardware we insert during surgery sometimes is strong enough to support patients’ weight, allowing them to walk right after surgery. But speak to your doctor to see what to expect from your surgery, as some fractures, such as those close to joints, need to be fixed with hardware that is not designed to support the patient’s weight, resulting in people waiting weeks to months to put weight on their legs. Once patients are able to bear weight again, physical therapists can help them with strength and flexibility exercises to minimize stiffness and regain muscle loss. Social workers also can help patients plan for disability insurance or any time off work while they recover.

Wrist Injuries

We often see individuals with wrist injuries after they try to catch themselves when they slip and fall. This is especially common during the winter months, when snow and ice are on the ground. One of the most common wrist injuries we see is a fractured distal radius (broken wrist).

Treatment for a distal radius fracture typically involves patients either wearing a cast for around six weeks to allow the wrist to heal or undergoing surgery to better align the wrist and stabilize it  in order for it to heal properly.

Bones That Don’t Heal Properly

Some people are referred to us by their primary care doctors or other orthopaedic specialists because they’re having complications from previous fractures, such as a bone healing crookedly or not healing at all (nonunion).

To treat a nonunion, we first try to identify whether the patient’s bones aren’t receiving enough blood supply or the patient is lacking vitamins and minerals, such as vitamin D, which are necessary for proper bone healing. If neither is the case, we typically can get the bone to begin healing by retrieving bone from another part of the body and inserting it into the fracture site of the bone that isn’t healing properly.  We may need to also stabilize the bone differently from what was tried initially.

For bones that heal crookedly, we may need to cut the bone to realign it to the proper position.  We then stabilize it to hold it in that position. Depending on the situation, this can be performed all on the inside of the body or by using a system on the outside of the body that connects with a computer program.

Bone Infections

Some patients are referred to us because of osteomyelitis, a complicated bone infection. Osteomyelitis often can occur after trauma and can affect any bone. Without the proper treatment, osteomyelitis can spread to the tissues near the bone, kill the bone, and prevent any fractures from healing.

We treat these bone infections with surgery in which we open up the bone, remove as much of the infection as possible, and prescribe the patient antibiotics to both kill any remaining traces of the infection and keep it away long-term.

Can You Prevent Orthopaedic Trauma Injuries?

Unfortunately, many orthopedic trauma injuries are due to random events, such as someone running a red light and hitting another person’s car. There isn’t much we can do to prevent these types of events.

But it’s possible for you to avoid some traumatic injuries by carefully selecting what activities you want to participate in and understanding your physical limits. If you’re riding a motorcycle or bicycle, for example, make sure you’re moving at a safe pace and are always aware of your surroundings. If you’re on a ski trip, don’t ski on the hardest trail without having the appropriate skill level.

What Should People Do in an Emergency?

If an individual experiences an orthopaedic trauma injury, such as a severely injured limb, call 911 right away to request an ambulance. While the ambulance is on the way, it’s important for the injured person to stay calm and keep the affected arm or leg still. This can not only reduce the pain but also help prevent further injury to the soft tissues surrounding the injured bones. If there’s newspaper or cardboard nearby, try rolling it up to form a makeshift splint.

If someone has an open fracture—when there’s an open wound or break in the skin near the broken bone, what used to be referred to as a compound fracture—or has any injury that causes excessive bleeding, applying pressure on the area helps reduce the bleeding while they wait for emergency medical professionals to arrive.

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 Does Exercising Keep the Brain Young?

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Article featured on MedicalNewsToday

Exercise greatly benefits brain health, improving cognition, mood and reducing the risk of neurodegenerative diseases. Several new studies have demonstrated the profound impact of exercise on various biological systems, further explaining its ability to enhance health and fight disease. In this Special Feature, we explore the most recent research on how exercise can protect brain health as we age.

Exercise is linked to increased muscle strength, improved heart health, lower blood sugar and numerous other health benefits.

Activities such as running on a treadmill, biking up a steep hill, lifting weights or taking a brisk lunchtime walk offer a wide range of advantages that go beyond enhancing physical appearance or stamina.

Evidence from studies suggests that regular physical activity could boost mood, alleviate stress, and sharpen cognitive function, underscoring the deep connection between body and mind.

However, different people can respond quite differently to various forms of exercise, such as aerobic workouts or strength training.

While it is well-known that regular exercise is crucial for a healthy lifestyle, some older research has suggested that intense exercise might have negative effects.

More recent research, however, showed that elite athletes experienced slightly extended life expectancies over the decades.

Exercise significantly enhances brain health by improving cognition, mood and by reducing the risk of neurodegenerative diseases through promoting neurogenesis and synaptic plasticity.

What does the latest evidence and expert opinion have to say about the ways in which regular physical activity helps maintain brain, as well as general, health as we age?

How exercise affects the body at the molecular level

In a new collaborative effort led by Stanford Medicine, researchers have explored the underlying mechanisms through which exercise promotes overall health, particularly brain health.

By understanding how exercise affects different organs at the molecular level, health care providers could tailor exercise recommendations more effectively.

This knowledge could also pave the way for developing drug therapies that mimic the benefits of exercise for those who are unable to engage in physical activity.

The study — whose findings appear in Nature — involved nearly 10,000 measurements across almost 20 types of tissues to examine the impact of 8 weeks of endurance exercise in lab rats trained to run on tiny treadmills.

Its conclusion reveals remarkable effects of exercise on the immune system, stress response, energy production and metabolism.

The researchers identified significant connections between exercise and molecules and genes that are already known to be involved in numerous human diseases and tissue recovery.

How endurance training affects the body

The Nature study examined the effects of 8 weeks of endurance training on various biological systems, including gene expression (the transcriptome), proteins (the proteome), fats (the lipidome), metabolites (the metabolome), DNA chemical tags (the epigenome) and the immune system.

The researchers conducted analyses on different tissues in rats trained to run increasing distances and compared these with the tissues of sedentary rats.

They focused on mitochondria in the leg muscles, the heart, liver, kidney, white adipose tissue — which accumulates as body fat — as well as lungs, brain, and brown adipose tissue — a metabolically active fat that burns calories.

This comprehensive approach generated hundreds of thousands of results for non-epigenetic changes and over 2 million distinct epigenetic changes in the mitochondria, providing a rich database for future research.

Alongside the primary goal of creating a database, some notable findings emerged. For instance, the expression of mitochondrial genes changed with exercise across different tissues.

Researchers found that training upregulated genes in the mitochondria of skeletal muscle of rats that are downregulated in the mitochondria in the skeletal muscle of individuals with type 2 diabetes.

They also showed that training upregulated genes in the mitochondria in the livers of rats, that are down regulated in people with cirrhosis.

These two findings suggest that endurance training may help improve muscular function in diabetes, as well as boost liver health.

Does biological sex affect how we respond to exercise?

Finally, the researchers identified sex differences in how male and female rats’ tissues responded to exercise.

After 8 weeks, male rats lost about 5% of their body fat, while female rats did not lose a significant amount. However, the female rats maintained their initial fat percentage, whereas sedentary females gained an additional 4% body fat during the study.

The most dynamic difference was in mitochondrial gene expression after exercise in rats was in the adrenal glands.

The study authors propose that differences observed due to exercise are largely due to changes in mitochondrial genetic expression in organs and tissues responsible for maintaining energy balance.

Exercise’s rejuvenating effect on immune cells

Another study, this time completed by a research group from The University of Queensland in Australia, and published in Aging CellTrusted Source, demonstrated how exercise might deter or decelerate cognitive decline as individuals age.

Researchers examined gene expression in individual brain cells of mice, discovering that exercise profoundly influences gene expression in microglia, the immune cells supporting brain function in the central nervous system.

Specifically, exercise reverted the gene expression patterns of aged microglia to patterns akin to those seen in young microglia.

Experiments depleting microglia demonstrated their necessity for the beneficial effects of exercise on the creation of new neurons in the hippocampus, a brain region vital for memory, learning and emotion.

This study also revealed that providing mice access to a running wheel prevented or reduced the presence of T cells in the hippocampus as they aged.

These immune cells are typically absent in the youthful brain but increase with age.

Co-corresponding author Jana Vukovic, PhD, assistant professor and head of the neuroimmunology and cognition laboratory at The University of Queensland, explained the key findings to Medical News Today.

Vukovic explained that: “[T]he aging process affects all of the different cell types in the brain with the greatest impact on the resident immune cells: microglia. Importantly, exercise reverts the microglial gene profile back to their youthful state.”

Understanding how exercise supports brain health “is a key question for many scientists globally,” Vukovic noted, adding that she and her colleagues “propose that exercise alters the immune landscape in the ageing brain and therefore enables the immune cells to continue to support nerve cell function.”

Exercise strengthens brain cell connections

Ryan Glatt, CPT, NBC-HWC, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, not involved in these studies, told MNT they “underscore the multifaceted benefits of exercise on brain health, particularly through gene regulation, mitochondrial function, and immune response.”

“They offer valuable insights by merging molecular biology with practical health interventions for aging populations,” he added.

For example, “exercise enhances synaptic plasticity and blood flow while reducing inflammation and increasing the expression of neurotrophic factors like BDNFTrusted Source,” Glatt explained. “These effects can synergistically improve memory, learning, and overall brain health.”

The best forms of exercise for a healthy aging brain

Vukovic noted that “there are ongoing studies to optimise exercise programs for elderly; however, Pilates is a good starting point for those who are looking to engage their muscles.”

Glatt agreed, adding that “aerobic exercises like cardiovascular exercise, strength training, and balance exercises are particularly beneficial to brain health, in both shared and unique ways.”

“Activities combining physical and cognitive challenges, like dance or tai chi, can be especially effective for certain aspects of brain health,” Glatt said.

Nevertheless, he cautioned that: “While exercise benefits brain health, individual variability due to genetics and baseline health can affect outcomes. Further research is needed to determine the long-term sustainability and optimal exercise types and intensities for different populations.”

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 Importance of Stretching

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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

Tips for Mastering Acute Pain

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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

How Does Yoga Work?

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Article featured on MedicalNewsToday

Yoga is a mind and body practice that can build strength and flexibility. It may also help manage pain and reduce stress. Various styles of yoga combine physical postures, breathing techniques, and meditation.

Yoga is an ancient practice that may have originated in India. It involves movement, meditation, and breathing techniques to promote mental and physical well-being.

There are several types of yoga and many disciplines within the practice.

This article explores the history, philosophy, health and wellness benefits, and various branches of yoga.

What is yoga?

Yoga is an ancient practice that involves physical poses, concentration, and deep breathing.

A regular yoga practice can promote endurance, strength, calmness, flexibility, and well-being.

Yoga is now a popular form of exercise around the world. According to a 2017 national survey, one in seven adults in the United States practiced yoga in the past 12 months.

History

The first mention of the word “yoga” appears in Rig Veda, a collection of ancient texts. Yoga comes from the Sanskrit word “yuj,” which means “union” or “to join.”

Yoga can be traced back to northern India over 5,000 years ago.

Indian monks spread their knowledge of yoga in the West during the late 1890s. Modern yoga teachings became widely popular in Western countries by the 1970s.

Philosophy

The overall philosophy of yoga is about connecting the mind, body, and spirit.

There are six branches of yoga. Each branch represents a different focus and set of characteristics.

The six branches are:

  • Hatha yoga: This is the physical and mental branch that aims to prime the body and mind.
  • Raja yoga: This branch involves meditation and strict adherence to a series of disciplinary steps known as the eight limbs of yoga.
  • Karma yoga: This is a path of service that aims to create a future free from negativity and selfishness.
  • Bhakti yoga: This aims to establish the path of devotion, a positive way to channel emotions and cultivate acceptance and tolerance.
  • Jnana yoga: This branch of yoga is about wisdom, the path of the scholar, and developing the intellect through study.
  • Tantra yoga: This is the pathway of ritual, ceremony, or consummation of a relationship.

Chakras

The word “chakra” means “spinning wheel.”

Yoga maintains that chakras are center points of energy, thoughts, feelings, and the physical body. According to yogic teachers, chakras determine how people experience reality through emotional reactions, desires or aversions, levels of confidence or fear, and even physical symptoms and effects.

When energy becomes blocked in a chakra, it triggers physical, mental, or emotional imbalances that manifest in symptoms such as anxiety, lethargy, or poor digestion.

Asanas are the many physical poses in Hatha yoga. People who practice yoga use asanas to free energy and stimulate an imbalanced chakra.

There are seven major chakras, each with its own focus:

  • Sahasrara: The crown chakra, which is at the crown of the head, symbolizes spiritual connection.
  • Ajna: Located between the eyebrows, the third eye chakra has to do with intuition.
  • Vishuddha: The throat chakra corresponds to immunity and verbal communication.
  • Anahata: The heart chakra, which is in the center of the chest, influences professional and personal relationships. Any imbalances in this chakra will affect oxygen, hormones, tissue, and organ control.
  • Manipura: The solar plexus chakra is in the stomach area. It corresponds to self-confidence, wisdom, and self-discipline.
  • Svadhishthana: The sacral chakra, which is beneath the belly button, connects pleasure, well-being, and vitality.
  • Muladhara: The root chakra, which is at the base of the spine, connects the mind and body to the earth to keep a person grounded. It controls the sciatic nerves and the parasympathetic nervous system.

Benefits of yoga

According to a 2012 survey, 94% of adults who practice yoga do so for wellness reasons.

Yoga has many physical and mental benefits, including:

  • building muscle strength
  • enhancing flexibility
  • promoting better breathing
  • supporting heart health
  • helping with treatment for addiction
  • reducing stress, anxiety, depression, and chronic pain
  • improving sleep
  • enhancing overall well-being and quality of life
  • It is advisable to consult a medical professional, if possible, before starting a yoga practice.

Risks and side effects

Many types of yoga are relatively mild and therefore safe for people when a well-trained instructor is guiding the practice.

It is rare to incur a serious injury when doing yoga. The most common injuries among people practicing yoga are sprains and strains.

However, people may wish to consider a few risk factors before starting a yoga practice.

A person who is pregnant or has an ongoing medical condition, such as bone loss, glaucoma, or sciatica, should consult a healthcare professional, if possible, before taking up yoga.

Some people may need to modify or avoid some yoga poses that could be risky given their specific condition.

Beginners should avoid advanced poses and difficult techniques, such as Headstand, Lotus Pose, and forceful breathing.

When managing a condition, people should not replace conventional medical care with yoga or postpone seeing a healthcare professional about pain or any other medical problem.

Summary

Yoga is an ancient practice that has changed over time.

Modern yoga focuses on poses designed to stimulate inner peace and physical energy. Ancient yoga did not place as much emphasis on fitness. Instead, it revolved around cultivating mental focus and expanding spiritual energy.

There are many different types of yoga available. The style a person chooses will depend on their expectations and level of physical agility.

People with certain health conditions, such as sciatica, should approach yoga slowly and with caution.

Yoga can help support a balanced, active lifestyle.

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 Best Sports for a Great Workout

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Article featured on Verwellfit

Let’s face it, spending hours in the gym can sometimes feel like a real grind, especially if you prefer competitive or recreational sports over traditional cardio and resistance training workouts. But if you’re trying to get fit or maintain a certain level of health, committing to a consistent workout schedule is likely toward the top of your to-do list.

The good news is, you don’t have to set foot in the gym to get be competitive or boost your overall fitness. In fact, you can get all of that, and much more, by participating in your favorite sports several days a week. Here are some sports that will help improve your fitness.

Road Cycling and Mountain Biking

Roads or trails, fast or slow, cycling is one of the best sports you can do for overall fitness. Not only do you get a fantastic aerobic workout, but your leg muscles—more specifically the quads, glutes, and hamstrings—will also feel the burn after putting in a few miles. Plus, research has shown that for cyclists, especially those with diabetes, cycling can lower risk of premature mortality.

There are also bikes appropriate for all ages and stages. Intermediate to advanced levels can participate in road cycling and mountain biking, while beginners can start with paved trails. If you’re looking to satisfy your competitive side, consider entering a road or mountain bike race.

Squash, Racquetball or Tennis

It’s not uncommon to see squash and racquetball courts full of people of all ages and fitness levels. That’s because a game of squash or racquetball can range from an entry-level sport to a highly competitive, intense workout. The key to making these fast-paced activities approachable for a beginner is to slow down the pace of the game.

Squash, racquetball, and even tennis target the muscles in your back, shoulders, arms, chest, quads, glutes, and hamstrings, while also working your core. Racquet sports have also been shown to lower the risk of cardiovascular disease mortality.

Combine that with the endurance, speed, balance, and agility, required to compete and you will quickly see how these two sports can give you a phenomenal workout while also burning a ton of calories.

18 Holes of Golf

Contrary to what you might think, you don’t need an expensive set of clubs to head out on the course. But, what you do need is a supportive pair of shoes.

In order for golf to make the list of best sports for fitness, you need to walk all 18 holes while carrying or pushing your clubs. When walking the course, golf can have multiple health benefits, including in cardiovascular and respiratory health. Plus, golf is a sport you can participate in at any life stage.

Water Sports—Rowing, Kayaking, Paddle Boarding, Canoeing 

Rowing, kayaking, canoeing, and paddle boarding offer a fun fitness solution for anyone who enjoys being outdoors. These sports all increase your heart rate, boost your muscular endurance and strength, and turn your body into a calorie-burning machine. If you’re looking to compete in a sport that requires rowing, consider joining an outrigger team.

Swimming

Activities that require your upper and lower body muscles to work together rank high on the “best sports for fitness” list. Swimming is the perfect full-body workout for anyone looking for an intense and competitive outlet that requires both strength and endurance. It’s also a smart solution for anyone needing a sport or activity that is easy on the joints.

Plus, swimming is a year-round sport with various levels of competition, so you always have something to work toward. If you’re interested in signing up for organized, competitive swim events, consider joining U.S. Masters Swimming.

Triathlon

Whether you’re a lifelong athlete looking to test your endurance and strength, or an exercise beginner needing a goal to work toward, training for a triathlon is the ultimate sport for fitness.

The combination of running, biking, and swimming will challenge every muscle in your body and boost your aerobic and anaerobic fitness.6 With distances ranging from the shorter sprint competition all the way up to a full Ironman event, there’s something for every fitness level.

Basketball and Volleyball

Basketball and volleyball offer the physical benefits of a great workout while giving you the chance to let your competitive side shine. These sports require you to perform sprints, pivots, jumps, and slams, which tax the cardiovascular system and strengthen every muscle in your body. Plus, if you are playing volleyball in the sand, your muscles will have to work harder.

While both sports are appropriate for most levels, it’s important to note that beginners should start with a skills and drills class, practicing with balls, before moving to games or matches. There is a lot of movement required for both sports, so the risk of injury is high, especially if you have never played either sport before.

 

While some of these activities require an organized team, special equipment, or a designated space to play, others just require time, energy, suitable apparel, such as a tracksuit, and your willingness to work hard and have fun.

You don’t need to spend a lot of money to get started in any one of these sports. Many recreational programs provide the space and the equipment, while a quick Google search can produce thousands of used items for sale. Just be sure to talk to a healthcare provider before adding a new activity to your exercise regimen.

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

Importance of Posture in Maintaining Optimal Orthopedic Health

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Article featured on Movement Orthopedics

Healthy posture is an often overlooked but incredibly important factor in maintaining overall orthopedic health and well-being. A well-aligned spine not only enables efficient movement and body mechanics, but also reduces the risk of injuries, pain associated with strained muscles, and disorders that result from chronic misalignment. Unfortunately, everyday habits such as prolonged sitting, working at a desk, or using digital devices can contribute to poor posture, disrupting the natural balance of your spine and leading to long-term orthopedic issues.

Our team of experienced professionals is dedicated to providing comprehensive preventive care and posture correction strategies for our patients, aiming to minimize the risk of posture-related issues and improve overall quality of life. In this informative guide, we will discuss the importance of good posture, explore common causes of poor posture, and share practical tips for incorporating healthy posture habits into your daily routine.

Understanding the Foundations of Healthy Posture

Healthy posture entails maintaining a balanced and well-aligned spine that allows for efficient body movement and minimizes undue stress on muscles, joints, and ligaments. The key elements of proper posture include:

1. Head Position: Your head should be level with your shoulders, with your chin held parallel to the floor and your ears directly above your shoulders. This positioning helps to reduce strain on your neck and upper back muscles.

2. Shoulder Alignment: Shoulders should be pulled back and down, away from your ears, with your shoulder blades resting flat against your back. This posture helps to prevent rounding and tightness in the upper back and shoulders.

3. Spinal Curvature: A healthy posture maintains the three natural curves of your spine. The cervical curve in the neck, the thoracic curve in the upper back, and the lumbar curve in the lower back should all be in proper alignment to minimize strain on the spine.

4. Pelvis Position: Proper posture includes maintaining a neutral pelvis, which prevents your lower back from overarching or becoming too flattened. This alignment can help protect your lumbar spine from strain and injury.

Common Causes of Poor Posture

Various factors can contribute to poor posture, ultimately impacting your orthopedic health. Some common causes include:

1. Prolonged Sitting: Sedentary habits, such as sitting for long periods, can lead to tightened hip flexors, weakened core muscles, and a rounded upper back – all contributing to poor posture.

2. Incorrect Ergonomics: Poorly designed workstations, inadequate chairs, or incorrect computer monitor placement can strain your neck, shoulders, and back, resulting in detrimental posture habits.

3. Digital Device Use: Frequent use of smartphones, tablets, or other digital devices can lead to a forward head posture, causing undue stress on the cervical spine and leading to a condition commonly known as “tech neck.”

4. Muscle Imbalances: Weak or tight muscles in certain body regions can cause imbalances and affect your overall posture. Common culprits include weak core muscles, tight chest muscles, and weak or overstretched back muscles.

Tips for Improving and Maintaining Healthy Posture

Implementing healthy posture habits in your daily routine can have a significant impact on your orthopedic well-being. Consider the following tips to improve and maintain a proper posture:

1. Mindful Awareness: Develop a conscious awareness of your posture during daily activities such as sitting, standing, or walking. Regularly check and correct your posture to reinforce healthy habits.

2. Adjust Your Workspace: Optimize your workstation’s ergonomics with an adjustable chair, proper monitor placement, and supportive desk setup to encourage better posture during work hours.

3. Take Frequent Breaks: Periodically stand up, stretch, and move around throughout the day to prevent muscle imbalances and maintain flexibility.

4. Strengthen Your Core: Regularly engage in strengthening exercises targeting your core muscles (abdominals, lower back, and pelvic floor). A strong core can help support a healthy posture and minimize stress on your spine.

5. Stay Active: Incorporate physical activity into your routine to maintain muscle strength, flexibility, and overall functionality – all key to a well-aligned posture.

Long-Term Effects of Poor Posture on Orthopedic Health

Neglecting the importance of healthy posture can have lasting repercussions on your orthopedic health, including:

1. Chronic Pain: Poor posture can lead to chronic pain in areas such as the neck, shoulders, and back as muscles, joints, and ligaments strain to compensate for misalignment.

2. Joint Dysfunction: Altered joint mechanics resulting from faulty posture can put undue stress on the joints, potentially leading to conditions like osteoarthritis, facet joint irritation, or ligament instability.

3. Reduced Mobility: Inadequate posture can contribute to muscle imbalances, stiffness, or limited flexibility, ultimately affecting your overall range of motion and the ability to engage in daily activities.

4. Increased Risk of Injury: Poor posture can leave you more susceptible to injuries, such as muscle strains, ligament sprains, or joint dislocations, due to compromised body mechanics.

Conclusion

The importance of maintaining healthy posture in promoting orthopedic wellness cannot be overstated. By incorporating practical postural habits into your daily routine and addressing underlying causes of poor posture, you can safeguard your long-term orthopedic health and enhance your overall quality of life. Don’t let poor posture compromise your orthopedic health.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

The Benefits of Walking

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Article featured on Healthline

Walking can offer numerous health benefits to people of all ages and fitness levels. It may also help prevent certain diseases and even prolong your life.

Walking is free to do and easy to fit into your daily routine. All you need to start walking is a sturdy pair of walking shoes.

Read on to learn about some of the benefits of walking.

1. Burn calories

Walking can help you burn calories. Burning calories can help you maintain or lose weight.

Your actual calorie burn will depend on several factors, including:

  • walking speed
  • distance covered
  • terrain (you’ll burn more calories walking uphill than you’ll burn on a flat surface)
  • your weight

You can determine your actual calorie burn through a calorie calculator. For a general estimate, you can also refer to this chart.

2. Strengthen the heart

Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent. And your risk may reduce even more when you increase the duration or distance you walk per day.

3. Can help lower your blood sugar

Taking a short walk after eating may help lower your blood sugar.

A small study found that taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than taking a 45-minute walk at another point during the day.

More research is needed to confirm these findings, though.

Consider making a post-meal walk a regular part of your routine. It can also help you fit exercise in throughout the day.

4. Eases joint pain

Walking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints.

Walking may also provide benefits for people living with arthritis, such as reducing pain. And walking 5 to 6 miles a week may also help prevent arthritis.

5. Boosts immune function

Walking may reduce your risk for developing a cold or the flu.

One study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day had 43 percent fewer sick days and fewer upper respiratory tract infections overall.

Their symptoms were also lessened if they did get sick. That was compared to adults in the study who were sedentary.

Try to get in a daily walk to experience these benefits. If you live in a cold climate, you can try to walk on a treadmill or around an indoor mall.

6. Boost your energy

Going for a walk when you’re tired may be a more effective energy boost than grabbing a cup of coffee.

Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels.

7. Improve your mood

Walking can help your mental health. StudiesTrusted Source show it can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social withdrawal.

To experience these benefits, aim for 30 minutes of brisk walking or other moderate intensity exercise three days a week. You can also break it up into three 10-minute walks.

8. Extend your life

Walking at a faster pace could extend your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death.

But walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24 percent. The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer.

The takeaway

Walking can fulfill daily recommended exercise for people of all ages and fitness levels.

Consider getting a pedometer or other fitness tracker to keep track of your daily steps.

Choose a walking route and daily step goal that’s appropriate for your age and fitness level.

Warm and cool down before walking to avoid injury. Always speak to your doctor before starting a new fitness routine.

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

Take Care of Your Knees

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Article featured on UCSF Health

Five Steps to Improve Strength and Flexibility

Although collateral ligament injuries often occur during sports and are difficult to avoid, there are several steps you can take to improve the overall strength and flexibility of your knees:

  • Manage your weight: Every pound in excess of your normal weight puts three or four additional pounds of pressure on your knee every time you take a step.
  • Keep your legs strong: The hamstrings, in the back of the thigh, and the quadriceps, the muscles in the front of the thigh, are crucial shock and impact absorbers. These muscles must be kept strong and flexible to protect the joint surfaces in your knee.
  • Stretch your muscles: Stretching before exercising should be a regular part of your warm-up; however, it is important not to over-stretch. Never push or pull on your leg with your hands while you are stretching, and avoid squatting during your warm-up, which can put stress on your knee joint.
  • Wear proper shoes: Well-cushioned, well-fitting athletic shoes can reduce the impact of the load exerted on the knees.
  • Ease into shape: If your activities require twisting and turning such as racket sports, skiing, soccer and basketball, don’t assume you can play yourself into shape. Make sure you are in good physical shape before you play.

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