How to Gain Muscle for Any Age or Body

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Article featured on Harvard Health

These strategies can help maintain more muscle as you age.

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

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

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

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

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

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

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

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

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

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

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

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

The power of protein

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

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

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

The Orthopedic & Sports Medicine Center of Oregon

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

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

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

OSM Locations

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

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

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

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

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

5 Exercises That Work to Prevent Sports Injuries

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Article featured on Florida Sports Injury & Orthopedic Institute

Prevent Sports Injuries: Why These Exercises Work

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

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

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

1. Single-Leg Romanian Deadlift for Hamstring Injury Prevention

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

How This Exercise Helps Prevent Sports Injuries

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

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

Step-by-Step Exercise Technique

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

2. Copenhagen Plank for Groin Strain Prevention

Prevents Groin Injuries • Hip Flexor Strains • Core Instability

Prevent Sports Injuries with Copenhagen Planks

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

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

Proper Copenhagen Plank Form

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

3. Banded Terminal Knee Extensions for ACL Injury Prevention

Prevents ACL Tears • Patellofemoral Pain • Knee Instability

Terminal Knee Extensions to Prevent Sports Injuries

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

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

Terminal Knee Extension Technique

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

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

Prevents IT Band Syndrome • Hip Impingement • Knee Injuries

Hip Mobility Work to Prevent Sports Injuries

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

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

90/90 Hip Mobility Exercise Form

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

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

Prevents Rotator Cuff Tears • Shoulder Impingement • Throwing Injuries

Y-T-W Exercises to Prevent Sports Injuries

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

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

Y-T-W Shoulder Exercise Technique

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

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

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

How to Prevent Sports Injuries: Implementation Guide

Add These to Your Training

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

Progress Slowly

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

Recovery Protocol

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

Get Professional Help

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

The Orthopedic & Sports Medicine Center of Oregon

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

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

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

OSM Locations

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

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

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

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

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

Did You Know That Yoga Has Orthopedic Benefits?

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Article featured on Tulsa Bone & Joint

Finding time to relax is hard in our fast-paced lives and busy schedules. Maintaining excellent orthopedic health is crucial to our well-being. One exercise fully embraces healing, improves flexibility, and enhances mental wellness: yoga. Here are five benefits yoga can contribute to orthopedic health:

  1. Joint Mobility and Flexibility
    One advantage to adding yoga to your orthopedic health routine is increased flexibility and joint mobility. Yoga uses gentle stretches and movements to strengthen muscles, tendons, and ligaments. This improves range of motion and reduces stiffness. The increased flexibility also prevents injury and aids in conditions such as arthritis and joint pain.
  2. Strengthening Muscles and Bones
    Yoga is known for the various poses and flows that encapsulate what yoga is. These famous poses engage various muscle groups, promoting muscle strenghtening and making them a better support system for the joints surrounding them, reducing the risk of strains. Because yoga is weight-bearing, yoga increases bone density, which is very beneficial, especially to those who are recovering from orthopedic surgery.
  3. Improved Posture and Alignment
    In this day and age, we are a part of lifestyles that lead to poor posture. Yoga uses practices that focus on body alignment, core engagement, and spine strengthening. All these factors contribute to correcting posture issues. Taking the time to focus on your body alignment can prevent future orthopedic problems and ease current discomfort.
  4. Pain Management and Rehabilitation
    For those recovering from orthopedic surgeries, yoga can help eliminate the initial pain and discomfort that comes during recovery. Through controlled movements, mindful breathing, and relaxation techniques, yoga helps reduce pain, alleviate muscle tension, and supports the body’s healing process.
  5. Mental Health and Stress Reduction
    Taking care of your mental health is crucial to keeping your mind and body at ease during the stress life brings. Yoga’s emphasis on mindfulness, deep breathing, and meditation cultivates a sense of inner calm and reduces stress levels. Regular yoga practice can decrease anxiety levels, promote better sleep, and enhance full-body well-being.

The Orthopedic & Sports Medicine Center of Oregon

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

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

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

OSM Locations

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

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

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

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

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

Ergonomic Tips for Prolonged Sitting

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Article featured on UCLA Health

Back Pain When Sitting

Why does my back hurt when I sit? It’s a question anyone who works at a desk might ask themselves at some point. Sitting for prolonged periods of time can be a major cause of back pain, cause increased stress of the back, neck, arms and legs and can add a tremendous amount of pressure to the back muscles and spinal discs.

Additionally, sitting in a slouched position can overstretch the spinal ligaments and strain the spinal discs.

Besides being uncomfortable, poor sitting posture and workplace ergonomics over time can damage spinal structures and contribute to recurrent episodes of neck or back pain. Wondering how to reduce lower back and neck pain? Read on for tips.

Proper Posture for Sitting

Here are some important guidelines for how to reduce lower back and neck pain and by making sure your work area is as comfortable as possible and causes the least amount of stress to your spine to avoid pain from sitting:

  1. Elbow measure: Begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at a 90-degree angle, move your chair either up or down.
  2. Thigh measure: Check that you can easily slide your fingers under your thigh at the leading edge of the chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If there is more than a finger width between your thigh and the chair, you need to raise the desk/work surface so that you can raise your chair.
  3. Calf measure: With your buttocks against the chair back, try to pass your clenched fist between the back of your calf and the front of your chair. If you can’t do that easily, the chair is too deep. You will need to adjust the backrest forward, insert a lumbar support or get a new chair.
  4. Lower-back support: Your buttocks should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don’t slump forward as you tire. This support is essential to minimize the load (strain) on your back. Never slump or slouch in your chair, as this places extra stress on your spine and lumbar discs.
  5. Eye level: Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen. If your computer screen is higher or lower than your gaze, you need to either raise or lower it. If you wear bifocal glasses, you should adjust the computer screen so that you do not have to tilt your neck back to read the screen, or else wear full lens glasses adjusted for near vision.
  6. Armrest :Adjust the armrest of your chair so that it just slightly lifts your arms at the shoulders. Use of an armrest allows you to take some of the strain off your neck and shoulders, and it should make you less likely to slouch forward in your chair.

While this article is about proper posture for sitting in traditional chairs, some people prefer more active chairs, such as a Swedish kneeling chair or a Swiss exercise ball. Traditional chairs are designed to provide complete support, but a kneeling chair promotes good posture without a back support, and an exercise ball helps develop your abdominal and back muscles while you sit. It is advisable to first talk with your doctor prior to using one of these types of chairs if you have an injured back or other health problems.

Finally, no matter how comfortable you are at your desk, prolonged, static posture is not good for your back. Try to remember to stand, stretch and walk at least a minute or two every half hour. Moving about and stretching on a regular basis throughout the day will help keep your joints, ligaments, muscles, and tendons loose, which in turn will help you feel more comfortable, more relaxed, and more productive.

The Orthopedic & Sports Medicine Center of Oregon

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

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

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

OSM Locations

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

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

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

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

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

Essential Tips for Staying Active & Preventing Orthopedic Injuries

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Article featured on Arthritis & Sports

Orthopedic injuries affect people of all ages and activity levels. They can range from minor sprains to serious conditions that impact bones and joints. Fortunately, many of these injuries are preventable. Proper education and proactive strategies play a vital role in prevention. This article outlines effective methods to help everyone stay active and healthy.

Understanding Orthopedic Injuries

Orthopedic injuries can arise from physical activities and sports, but they can also occur during everyday movements. Often, these injuries result from inadequate training, poor techniques, or insufficient warm-ups. According to the American Academy of Orthopaedic Surgeons, approximately 3.5 million children under 14 receive medical treatment for sports injuries annually. By understanding how our bodies work and recognizing the risks associated with various activities, individuals can take steps to protect themselves.

Common orthopedic injuries include tennis elbow (affecting around 1-3% of the general population), Achilles tendonitis (particularly prevalent among runners), and knee ligament injuries (which account for about 55% of knee injuries among athletes). Learning more about these conditions helps individuals make informed choices about exercise and rehabilitation.

Importance of Injury Prevention Education

Education on injury prevention is key to reducing orthopedic injuries. When individuals understand human anatomy and biomechanics, they are less likely to experience injuries. Studies show that educational programs can reduce sports injuries by up to 30%. Workshops or consultations with trained professionals provide valuable insights into best practices for safety and health.

Building a Safety Culture

Focusing on injury prevention fosters a mindset that values long-term health over short-term performance boosts. This shift encourages athletes and active individuals to prioritize self-care and make safer choices during their activities.

Develop Proper Warm-Up and Cool-Down Routines

Warm-Up Techniques

A well-structured warm-up is essential for preparing the body for physical activity. Warm-ups increase blood flow to the muscles, enhance flexibility, and improve joint mobility. Dynamic stretches, such as leg swings, arm circles, and high knees, are excellent for preparing the body for intense workouts.

Taking just 10-15 minutes for an effective warm-up can significantly reduce injury risks and improve performance.

Cool-Down Importance

Cool-down routines are equally important after physical activity. Engaging in static stretching helps restore muscle length and flexibility and promotes recovery. Activities like light walking or cycling for 5-10 minutes help the heart rate return to normal. This gradual transition is crucial for reducing muscle soreness and future injuries.

Strength Training and Conditioning

Integrating strength training into a fitness routine can drastically enhance muscle support around joints. Focusing on key muscle groups that stabilize joints—such as the core, hips, and shoulders—can reduce the risk of common orthopedic injuries.
Benefits of Multi-Joint Exercises
Multijoint exercises, like squats and lunges, are particularly beneficial. They promote coordination and balance, both essential for preventing injuries. Research shows that athletes who engage in strength training experience 40% fewer injuries than those who do not. Essentially, strength training builds a solid foundation of strength, endurance, and proprioception.

Ensure Proper Technique in Sports and Activities

Using the right techniques during physical activities minimizes injury risk. Whether engaging in sports, weightlifting, or everyday movements, understanding correct form is vital for safe practices. Coaches and trainers play a crucial role by providing guidance on executing movements correctly. Regular feedback helps to correct improper techniques that may lead to strain or injury.

The Role of Coaching

Research by the National Academy of Sports Medicine indicates that athletes receiving proper coaching on technique are 20-25% less likely to sustain injuries. Emphasizing technical training can profoundly impact athlete safety and performance.

Listen to Your Body

Listening to your body can be transformative when it comes to preventing injuries. Ignoring pain or discomfort often leads to more severe issues. It’s essential to pay attention to these signals and allow time for rest and recovery.

The Importance of Rest Days

Overtraining increases the likelihood of injuries, making it vital to include rest days in any training schedule. Including 1-2 rest days each week can significantly lower injury risk and enhance overall performance.

Promote Rehabilitation and Recovery Techniques
For those recovering from injuries, understanding rehabilitation techniques is crucial. A structured recovery plan, including physical therapy or tailored exercises, speeds up recovery and ensures proper healing. Knowing how and why certain exercises are performed can positively impact recovery outcomes, helping individuals regain strength and confidence while reducing the risk of re-injury.

Ensure Safe Return-to-Sports Program

For those undergoing lengthy recovery after surgery, physical therapy is essential but not the final step. A well-structured return-to-sports program ensures the athlete is safe to resume activities at the same level they were at before the injury (if not even better).

Outreach and Community Programs

Community programs focused on injury prevention education benefit diverse groups, including youth athletes and older adults. These initiatives may include workshops, training sessions, and informational resources. By offering such programs, communities facilitate a better understanding of injury prevention.

Such initiatives create supportive environments where individuals can learn and apply effective strategies relevant to their physical activities, promoting healthier lifestyles. 

Moving Forward with Awareness

Preventing common orthopedic injuries involves education, practical strategies, and a commitment to self-care. By understanding body mechanics and implementing effective measures such as proper warm-ups and cool-downs, individuals can significantly lower their risk of injury.

Moreover, emphasizing injury prevention education promotes personal health and fosters a culture of safety within communities. By prioritizing these strategies, individuals of all ages and activity levels can confidently pursue their passions, leading to healthier and happier futures.

The Orthopedic & Sports Medicine Center of Oregon

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

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

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

OSM Locations

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

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

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

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

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

7 Stretches to Counteract Sitting All Day

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Article featured on Optimal Sports Physical Therapy

Simple stretching exercises to do while sitting at your desk

Pause for a moment and notice how you are sitting. Yes, you! Humor us for a moment. How are you sitting right now? Have you slid way down in your chair? Or, have you slumped forward toward your computer screen? What about your feet? Do you have one foot tucked under you or your legs crossed?

If you said yes to any of these positions, you aren’t alone! Poor posture after sitting at your desk for even a short time is common for many people.

With a growing rate of sedentary jobs, many Americans are finding themselves spending eight or more hours without regular physical activity. Long periods of time without regular activity can be very hard on the body. Research is indicating that those who sit for long stretches have an increased risk of cardiovascular disease and shortened life expectancies.

Breaking up your sedentary periods can help to lower your cardiovascular risk and improve your life expectancy. Incorporating simple stretching exercises at your desk can help to get your blood pumping and improve your posture.

Don’t worry, we aren’t suggesting you roll out your yoga mat in your cubicle. You can do these seven, easy to do, stretches while sitting in your chair. Learn more about other helpful ways to get and stay active during your workday.

Stretching Exercises While Sitting at your Desk

If you’re like most people who sit for long periods of time, your posture has likely slid off course. Don’t worry! Before you begin any stretches take a few moments to adjust your posture. Begin by following these easy tips:

  • Slide all the way back in your seat. Your lower back should be supported by the chair’s backrest.
  • Rest both feet flat on the floor with your knees directly above your ankles.
  • Raise your chair so that your hips are slightly higher than your knees.
  • Elbows should be resting comfortably on the chair’s armrest at 90 degrees.
  • Computer screen should be at eye height (neither looking down nor up).

Comfortable? Sitting this way may feel strange at first. With a little practice, you’ll find that sitting this way begins to feel more normal.

Now that you have adjusted your posture, you’re ready to try these seven easy stretching activities while sitting at your desk.

Chest and Shoulder Stretch

Stretching out the chest and shoulders may be one of the best stretches if you find yourself slumping forward while you work. This stretch targets the pectoral muscles and helps to open the chest.

How to: Take the arms behind you and interlace the fingers together. Begin to lift the arms up until you feel a stretch across your chest. Hold this stretch for 15 to 30 seconds and release.

Neck Stretch

Many people lean their head forward toward their computers when working at a desk. This puts extra tension on the neck. If you experience frequent headaches or upper back tension, stretching your neck can help.

How to: Reach your right arm down and grip the side of your chair. Tilt your head to the left feeling a gentle stretch down the side of your neck. Hold this stretch for 15 to 30 seconds and then repeat on the other side.

Spinal Twist

Sliding your hips forward in your chair or sitting in a slumped position can put a lot of strain on your back. A spinal twist can help to relieve tension across the entire back and reset your posture.

How to: With your feet flat on the floor, contract your abs and begin to rotate your upper body toward the right. Place your left hand on the outside of your right knee. Place the right hand on either the armrest or seatback to help deepen the stretch. Only twist as far as you feel comfortable. Even a small rotation can make a big difference. Hold this stretch for 15 to 30 seconds and then repeat on the other side.

Back Extension

Your back can take a beating when sitting slumped forward or when reclining backward. A seated back extension can help to ease tension while opening your chest and shoulders.

How to: Scoot back in your chair with your back resting comfortably against the backrest. Place the palms of your hands at the back of your neck. Lean back over your backrest keeping your elbows wide until you feel a gentle stretch across the back and chest. Hold this stretch for 10 to 15 seconds.

Hip Stretch

The lower body can get very tight after sitting for long periods. The hip flexors shorten and tighten and the glutes stretch while sitting. This easy to do stretch targets all areas of the hips and glutes in one stretch.

How to: While seated, cross your right ankle over your left knee. Sitting tall, begin to fold forward at the hips until you feel a stretch across your right glute. You can press down on your right knee to help deepen the stretch. Hold this stretch for 15 to 30 seconds and then repeat on the other side.

Hamstring Stretch

Without regular activity, your hamstrings can tighten quickly. This simple stretch helps to relieve leg discomfort and keep your hamstrings loose.

How to: Extend your right leg forward keeping your left foot flat on the floor. Sitting tall with your head in line with your spine, begin to fold forward reaching for your right toes. If your chair rolls, lock the wheels to avoid rolling backward. Hold this stretch for 15 to 30 seconds and then repeat on the other side.

Wrist Stretch

Resting your wrists flat on your keyboard or typing for long periods of time can cause tightness in your wrists. These two simple wrist stretches will target both the wrist flexor and wis extensor.

How to: Extend your right arm straight out in front of you with your palm up. Flex your wrist pointing your finger tips toward the floor. Using your left hand, pull back on your fingers to deepen the stretch until you feel a stretch up your arm. Hold this stretch for 15 to 30 seconds then repeat on the other side. Repeat this stretch with your palm facing down and flexing the fingers upward.

Tips for staying active while working from home

With the coffee pot only steps from your seat, you may find that you move less when working from home. Incorporating the seven easy seated stretches once an hour is a great start. But, consider some of our other favorite tips to get active and stay active during your day.

Get Moving

Getting moving may look different for everyone. This may mean doing your workout mid-day instead of in the morning. Or try blocking your calendar for a short walk around your house or outside every couple of hours. 15 minutes of light exercise can make a big difference in heart health, posture, fatigue, mood, and brain function.

Change Your View

Having something else to look at while you work can make a world of difference. Try working at your table for an hour instead of your desk. Or, pause and check out what the weather is like on the way to refill your water bottle.

Try a Virtual Walking Club

Do you struggle with accountability? Try setting up a virtual walking club with your teammates. Help hold each other accountable for taking short walking breaks. Set up a weekly competition or accountability partners. Whatever you do, make it fun and motivating.

Stand, Strengthen, Balance

On calls all day? Use that time to get moving. Standing can help to relieve tension from your back and get your blood pumping. Keep a set of weights or bands close to your desk and get in a few bicep curls or squats. Work on balance challenges like tree pose or wall sits to help improve posture and stability. No matter what you choose, we recommend you turn off your video for these activities.

No matter how you move your body during the day, the key is to do something regularly. Incorporating these seven simple stretches while seated at your desk can go a long way in reducing the effects of sitting on the body.

The Orthopedic & Sports Medicine Center of Oregon

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

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

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

OSM Locations

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

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

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

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

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

Gaining Muscle – No Matter Who You Are

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Article featured on Healthline

Muscle growth takes time, persistence, and a long-term commitment to the process. But it’s possible for most people with proper training programs and protein consumption.

Muscle building is often a top priority when it comes to physique improvements.

Added muscle mass will increase the definition of your muscles, improve your lean body mass, and add bulk and size to your frame in all the right places.

This article breaks down everything you need to know when it comes to building muscle, including how to work out, what to eat, and recovery protocols.

The basics of building muscle

Anatomically, skeletal muscles are a series of parallel cylindrical fibers that contract to produce force. This muscle contraction allows all external human movement to occur.

Your body is constantly renewing and recycling the amino acids, or protein building blocks, in your muscles.

You’ll lose muscle mass if your body removes more protein than it adds. No measurable change in muscle size occurs if the net protein synthesis is even. Your muscles will grow if your body deposits more protein than it removes.

The key to building muscle is to increase the protein deposition rate while minimizing the muscle protein breakdown rate.

This process of increasing your muscle mass is known as muscle hypertrophy, and it’s a primary goal of resistance training.

Several factors drive the muscle-building process, including hormones like testosterone and growth hormone and the availability of amino acids and other nutrients.

To build new muscle tissue, your primary tools for increasing your body’s rate of protein synthesis are performing resistance training and getting sufficient amounts of protein and overall nutrients.

The correct amount of resistance training drives your body’s hormonal response toward building muscle, but it requires sufficient protein and energy availability to ensure the process results in muscle gains as opposed to muscle losses, research says.

While researchers and experts continue to study the science of optimizing muscle gains, performing resistance training using moderate to heavy loads combined with relatively high protein intake remains the only tried-and-true training method for increasing muscle mass.

Summary

Building muscle requires your body to deposit more protein molecules into your muscles than it removes. Resistance training with weights and ensuring proper nutrition are the primary means for accomplishing this goal.

Tips for how to gain muscle

1. Decide your target number of repetitions

The repetition continuum is a useful concept when designing training programs for muscle building.

Stimulating muscle growth requires performing weight training exercises with an amount of weight that typically only allows you to perform 1–20 repetitions.

In general, the repetition continuum states that weights you can only lift for 1–5 repetitions tend to build more strength, weights you can lift for 8–12 repetitions tend to build more muscle, and weights you can lift more than 15 times tend to increase muscular endurance.

Understand that these ranges will have some crossover, meaning that 3-repetition sets with the respective weight will cause some muscle growth, 8-repetition sets will build some strength, and 20-repetition sets will build muscle as well.

Additionally, recent research suggests that different individuals may respond better to lower or higher repetition ranges when it comes to building muscle.

To put it simply, depending on your size, your muscles may grow more with lower reps using heavy weights or with high reps using lighter weights.

2. Choose the right amount of weight

Typically, the weight must be heavy enough that performing much more than 20 reps is impossible.

The weight you choose to use should leave you at or near failure on your specified number of repetitions.

For example, if you’re performing a set of 10 repetitions, by the tenth repetition, you should be unable or nearly unable to perform another repetition.

You should rarely have more than “two reps in the tank” by the end of a set if your goal is building muscle.

The overall implication of the repetition range continuum is that you should go through different phases of training using different repetition ranges to see what gives your body the most muscle growth.

3. Choose your exercises well

As mentioned, muscle building is specific to the muscle being worked.

For example, to build bigger biceps, you need to perform exercises that work the biceps. This could be an isolated bicep exercise, such as a bicep curl, or a compound movement that uses the biceps, such as a pullup.

Compound and isolation movements can be equally effective at leading to muscle hypertrophy in terms of the best exercise type for muscle building.

Nevertheless, your training should include compound and isolation movements for the best long-term fitness results.

Compound movements like a barbell back squat effectively stimulate multiple large muscle groups in a single exercise and provide more functional movement for real-life activities. This leads to both more efficient workouts and more practical muscle strength.

Isolation movements are an excellent way to target specific muscles, and beginners may initially find them safer and easier to learn than compound movements.

Additionally, isolation movements are typically easier to perform when you’re fatigued, as you’re not stabilizing your entire body. This may allow you a few extra targeted sets at the end of a workout when you’re otherwise too exhausted to do another compound exercise.

4. Structure your workout to avoid overtraining

A good rule of thumb is to perform 3 sets of 3–5 compound movements, followed by 3 sets of 1–2 isolation movements per workout.

Generally, you do your heaviest sets using compound movements and perform higher repetition ranges on your isolation movements.

Assuming you’re performing 3 working sets per exercise, limit your total combined compound and isolation movement exercises to 5–7 movements per workout.

This allows you to benefit from each type of exercise while maximizing the overall muscle-building potential of your training program and avoiding any symptoms of overtraining.

How fast can you gain muscle?

Gaining muscle isn’t always easy — and it certainly doesn’t happen quickly.

Gaining serious muscle takes many months and years of weight training and proper eating. Muscle gain rates vary by individual, even when following the same program.

Overall, with good nutrition and consistent training, 2020 research has found that 0.5–2 pounds (0.25–0.9 kg) of muscle growth per month is a good benchmark for maximal potential muscle growth in adult men.

While this may seem like a small amount, the results can be dramatic over time. With just a few years of consistent training, you can gain 20–40 pounds (9–18 kg) of muscle, which would be a dramatic physique change for virtually anyone beginning a resistance training program.

The takeaway

Gaining muscle requires a commitment to both resistance training and following an appropriate diet.

Workout programs for building muscle should primarily rely on compound and isolation movements with weights but adjust the specific exercises, sets, and repetitions to ensure consistent, long-term gains in both muscle size and strength.

Proper nutrition involves sufficient protein, fat, and carbohydrate calorie intake that exceeds daily energy expenditure enough to build muscle but not so drastically as to cause excess fat gain.

Large increases in muscle mass take months to years of consistent training but are possible for most individuals.

Overall, to reach your muscle-building goals, you must lift hard, eat right, and stay consistent.

The Orthopedic & Sports Medicine Center of Oregon

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

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

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

OSM Locations

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

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

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

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

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

The Role of Diet & Nutrition in Orthopedic Health

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Article featured on Caritas

When we think about orthopedic health, we often focus on exercise, physical therapy, and medical treatments. However, the role of nutrition and diet in maintaining strong bones and joints is equally important. What we eat directly impacts our musculoskeletal system, affecting bone density, joint function, and overall orthopedic well-being. In this article, we’ll explore how proper nutrition and diet contribute to orthopedic health and offer tips to keep your bones and joints in optimal condition.

Nutrients Essential for Orthopedic Health

  1. Calcium: Calcium is a primary component of bone tissue. A deficiency can lead to weakened bones and an increased risk of fractures. Dairy products, leafy greens, and fortified foods are excellent sources of calcium.
  2. Vitamin D: Vitamin D is crucial for the absorption of calcium in the body. It also plays a role in maintaining healthy muscle function. Sources of vitamin D include fatty fish, fortified dairy products, and sunlight exposure.
  3. Protein: Protein is essential for the development and repair of muscles, tendons, and ligaments. Good sources of protein include lean meats, poultry, fish, beans, and dairy products.
  4. Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce joint pain and stiffness. Fatty fish (like salmon and mackerel), flaxseeds, and walnuts are rich sources.
  5. Vitamin C: Vitamin C is essential for collagen production, a key component of connective tissues like tendons and ligaments. Citrus fruits, strawberries, and bell peppers are great sources.
  6. Magnesium: Magnesium supports bone health by aiding in calcium absorption. Nuts, seeds, and leafy greens are good dietary sources of magnesium.

Tips for Promoting Orthopedic Health Through Diet

  1. Balanced Diet: Maintain a balanced diet that includes a variety of foods rich in the nutrients mentioned above. A diverse diet ensures you get all the necessary vitamins and minerals
  2. Calcium-Rich Foods: Incorporate dairy products, fortified foods, leafy greens, and almonds into your meals to meet your calcium needs.
  3. Protein Intake: Include lean sources of protein like chicken, turkey, and fish in your diet to support muscle health.
  4. Vitamin D: Ensure you get enough vitamin D through sunlight exposure and by consuming fortified foods or supplements if needed.
  5. Limit Inflammatory Foods: Reduce your intake of processed foods, sugary beverages, and foods high in saturated and trans fats. These can contribute to inflammation, which is detrimental to orthopedic health.
  6. Hydration: Staying well-hydrated is crucial for maintaining joint health and flexibility. Drink plenty of water throughout the day.
  7. Maintain a Healthy Weight:Maintaining a healthy weight through proper diet and exercise reduces stress on your joints, preventing orthopedic issues.

Orthopedic Health and Lifestyle Choices

In addition to nutrition and diet, other lifestyle choices play a vital role in orthopedic health:

  • Regular weight-bearing exercises, such as walking, running, and weightlifting, help maintain bone density and muscle strength.
  • Stretching and flexibility exercises are essential to keep your joints mobile and prevent stiffness.
  • Posture and ergonomics are significant factors in maintaining good orthopedic health. Pay attention to your posture during daily activities, especially while sitting at a desk.

Conclusion

Nutrition and diet are cornerstones of orthopedic health. A well-balanced diet that includes essential nutrients like calcium, vitamin D, and protein can help you maintain strong bones and joints, reduce the risk of fractures, and support overall musculoskeletal health. Pair your dietary choices with an active lifestyle, proper posture, and regular exercise to enjoy the benefits of healthy bones and joints well into your later years.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Effects of Nutrition on Orthopedic Health

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Article featured on Midwest Orthopedic

Nutrition does more than just provide fuel for your body. Nutrition also plays a vital role in maintaining your overall health and well-being. When it comes to orthopedic health – the health of our bones, joints, and muscles – what we eat can significantly impact our mobility, strength, and how we feel as we live our lives. In this article, we’ll explore the connection between nutrition and orthopedic health, and how you can support strong bones and flexible joints through your dietary intake.

Fundamentals of Orthopedic Health

Our skeletal system serves as the framework that supports our body’s structure and facilitates movement. That’s an important job. So, it’s essential to provide the skeletal system with the nutrients needed to stay strong and healthy. Calcium and vitamin D are two key nutrients that are crucial for bone health. Calcium is the building block of bones, while vitamin D aids in calcium absorption, ensuring that calcium is utilized properly by the body. Incorporating dairy products, leafy greens, and fortified foods into your diet can help meet your calcium needs, while sunlight exposure is an excellent natural source of vitamin D.

Maintaining a healthy weight is also crucial for orthopedic well-being. Excess body weight puts added strain on the joints, particularly those in the knees, hips, and spine, increasing the risk of conditions like osteoarthritis and back pain. By following a balanced diet and engaging in regular physical activity, you can achieve and maintain a healthy weight, reducing the burden on your musculoskeletal system.

The arrival of Spring, with longer days and rising temperatures, can be beneficial to orthopedic health. Increased time outside provides opportunities for physical activity, as we come out of our Winter cocoons and walk the neighborhood, do Spring yardwork, and get back to warm weather activities. It also provides us with additional sun exposure, helping us get that essential vitamin D.

Foods for Orthopedic Health

In addition to calcium and vitamin D, several other nutrients play essential roles in supporting orthopedic health. Omega-3 fatty acids, found in fatty fish like salmon and walnuts, have anti-inflammatory properties that can help reduce joint pain and stiffness associated with conditions like rheumatoid arthritis. Magnesium, found in nuts, seeds, and whole grains, contributes to bone density and muscle function, while vitamin K, abundant in leafy greens, aids in bone metabolism.

The Connection Between Diet and Inflammation

Inflammation is a key contributor to many orthopedic conditions, including arthritis and tendonitis. Certain foods can either increase or reduce inflammation in the body. Fruits, vegetables, and whole grains are rich in antioxidants and anti-inflammatory compounds that help combat inflammation, reducing aches and pains. On the other hand, processed foods, sugary snacks, trans fats and many more make the list of foods to avoid because they have been shown to increase inflammation. By focusing on a diet rich in whole, nutrient-dense foods, you can help reduce inflammation and support orthopedic health.

Orthopedic Conditions and Dietary Considerations

For individuals with osteoporosis, a condition characterized by weakened bones, it’s essential to focus on calcium-rich foods and weight-bearing exercises to maintain bone density and prevent fractures. Individuals living with or managing arthritis may benefit from trying an anti-inflammatory diet rich in omega-3 fatty acids and antioxidants to help alleviate joint pain and stiffness. Additionally, proper nutrition after orthopedic surgery or injury plays a role in supporting the body’s healing process and optimizing recovery. Whatever orthopedic condition you might be living with, nutrition can be your ally.

Lifestyle Factors for Orthopedic Well-being

Hydration is another important aspect of orthopedic health. Water helps lubricate the joints, cushion the spine, and support overall mobility. A healthy adult should aim to drink about 100 ounces of water per day, taking in adequate amounts throughout the day, especially before and after physical activity. Additionally, maintaining a balanced diet that includes a wide variety of nutrients and avoiding smoking and excessive alcohol consumption can further promote orthopedic well-being.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm

Exercises to Help Osteoporosis

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Article featured on Harvard Health Publishing

If your doctor has recently diagnosed you with osteoporosis, or if you’ve already had a fracture, you might be avoiding exercise for fear of breaking another bone. Yet staying active is exactly what you should be doing right now.

If you’ve already had one fracture, the risk of an additional fracture is very high, so you have to do everything possible to lessen the likelihood that will happen. You need to try to increase bone density and prevent falls, and that’s where exercise is so important.

Exercise reduces your risk not only of falling, but also of fracturing a bone if you do fall. An analysis published in BMJ found that programs of balance, strength, and resistance training reduced the odds of falls resulting in fractures by more than 60%.

Bone-strengthening program

An exercise program for osteoporosis should include four components:

  • Weight-bearing exercises force your body to work against gravity, which helps to strengthen bones. Examples include walking, climbing stairs, playing tennis, and dancing. Higher-impact activities strengthen bone more than lower-impact exercises, but only do what your fitness level allows.
  • Muscle-strengthening exercises use weights or your body’s own resistance to work against gravity. Examples include lifting free weights, using a weight machine, working with resistance bands, and lifting your own body weight. Do these types of exercises at least twice a week.
  • Balance exercises improve your ability to hold yourself upright and help prevent falls. Examples include tai chi and yoga. Perform balance exercises at least twice a week.
  • Flexibility exercises keep your muscles limber and joints mobile. They include yoga and stretching. Try to stretch for at least five to 10 minutes after every workout. Hold each stretch for 10 to 30 seconds.

Mix up your routine. Incorporate a variety of exercises to work different parts of your body and prevent boredom.

Start safely

When you’re just starting out, it can help to work with a physical therapist or certified personal trainer so you don’t injure yourself. He or she can the exercises and explain how to do them safely.

Always start slowly, with light weights and few repetitions, and build up from there. Don’t worry if you can do only two or three biceps curls or leg lifts at first. Add one more repetition per week, until you can eventually do a full set of eight to 12 reps.

Be gentle and mindful of your condition. If you’ve already broken bones in the spine, avoid activities in which you bend forward, reach down, twist, or lift heavy weights. Ask your doctor if you need to be aware of any other physical limitations based on your bone strength and general health.

Osteoporosis care program

Remember that exercise is an important part of osteoporosis care, but it is just one component of that care. Additionally you need to be certain you get enough dietary calcium, take a vitamin D supplement and practice fall prevention. Likely your doctor will also prescribe drug therapy to build bone density. Ask your doctor how all of these elements should work together as part of a comprehensive bone-preserving strategy.

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
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm