When to Use Crutches, Canes, or Walkers

Article featured on Reid Health

Whether you need temporary or permanent assistance, the right walking aid will help you recover from injury or maintain independent mobility. Not sure which one you need? Read below to learn more.

Crutches

Crutches are a useful tool when you need to keep weight completely off a lower extremity like the foot, ankle, knee, or hip after surgery or while recovering from an injury like a broken bone. Balance, some upper arm strength, and two hands are required to walk safely with crutches. If you’re not sure whether you need crutches or a partial weight-bearing walking aid like a cane or walker, seek medical advice.

Fitting crutches correctly

For any walking aid, the proper fit reduces the risk of falls or additional pain. To get the right fit:

  • Stand up straight with shoes on.
  • Placing the crutches under your arms allows your arms to relax and hang naturally.
  • Aim for a gap of up to two inches between your armpit and the top of the crutch.
  • The handgrips should reach the crease of your wrist, allowing for a slight bend in the elbow.

Walking with crutches

After fitting your crutches, grasp the handgrips and move both crutches forward at the same time. Place your weight on the handgrips as you swing your “good” leg forward, landing in between the crutches. A shorter stride may improve your balance, so avoid extending the crutches farther than you can comfortably reach.

Sitting, standing, and stairs

When climbing up steps, use both crutches and grab the handrail for extra support if needed. However, when walking downstairs on crutches, it’s safer to lean on one crutch and the handrail while someone holds the other crutch and walks beside you. Give yourself plenty of time, move slowly and carefully, and avoid crowds on stairs if possible.

When sitting or standing, hold both crutches in one hand and place your other hand on a chair to maintain balance. Don’t be afraid to ask someone for help if you need it!

Don’t need crutches? Try a cane or walker

If your injury allows for partial weight-bearing movement, canes or walkers provide an excellent alternative to crutches. They will prevent needing to lean entirely on your upper body for support.

How do I walk with a cane correctly?

A cane that is too high can interfere with balance and increase your risk of falling, while a cane that is too low may cause you to stoop and hurt your back. Standing up straight with your arm hanging naturally, the handgrip on your cane should meet the crease in your wrist. Your arm should have a slight bend which improves stability as you walk.

Stepping out safely

Once your cane is adjusted, follow these steps to start walking comfortably:

  • Hold the cane with the hand on the opposite side of the injured body part.
  • Step forward with your weak leg, moving the cane forward at the same time.
  • Set the cane down parallel to your foot on the injured side.
  • Bear partial weight on the injured leg and place your remaining weight on the cane as you step forward with your “good” leg.
  • Should I use a cane for pain relief in my hip?

A cane can be a great tool to use for hip pain by taking some pressure off the affected hip. There’s no difference in walking when using a cane for hip pain, just ensure a good fit for your height and move slowly until your body adjusts to the new walking aid.

When should I use a walker?

If your injury allows for partial weight-bearing movement but you need extra support to maintain your balance, a walker is another great option. A walker is the most supportive walking aid but can be bulky and can’t be used on stairs. A variety of walkers is available, including folding, walkers with seats, and with wheels. A lightweight walker with four rubber “feet” is a good option if stability and balance are serious concerns.


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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Common Signs of Overtraining

Article featured on Mayo Clinic Health System

We’re surrounded by warning signs on roads, at work, and on packaging and equipment. Your body sends warning signs too. As your race date nears, it’s tempting to pull out all the stops in your training. That makes this a prime time to watch for warning signs of overtraining.

Overtraining or overuse injuries are any muscle or joint injuries, such as tendinitis or a stress fracture, that result from repetitive trauma. Overuse injuries typically occur because of training or technique errors.

Runners are tenacious athletes. When you dramatically increase your training intensity, don’t ignore your body’s warning signs. Pulling back and slowing down may be tough. While some overtraining issues can be resolved with simple rest, others may evolve into more significant problems.

How overtraining and overuse injuries occur

Going too fast, exercising for too long or simply doing too much of one type of activity can strain your muscles and lead to an overuse injury. Improper technique also takes a toll on your body. For example, if you use poor form while running or doing strength training exercises, you may overload certain muscles and cause an overuse injury.

Thankfully, most overuse injuries are avoidable. Try these suggestions to prevent them:

  • Use proper form and gear.
    Whether you’re starting a new activity or have been playing a sport for a long time, taking lessons can help ensure you’re using the correct technique. Talk with an expert about proper form, equipment and gear fit to help ensure success.
  • Pace yourself.
    Rely on your training program, which should be spreading your aerobic activity throughout the week. Take time to warm up before physical activity and cool down afterward.
  • Gradually increase your activity level.
    When changing the intensity or duration of physical activity, do so gradually. Try not to increase anything by more than about 10% per week. Your body needs time to adapt to the new stress.
  • Mix up your routine.
    Instead of focusing on one type of exercise, build variety into your training program. Doing a variety of low-impact activities prevents overuse injuries by allowing your body to use different muscle groups.

Overtraining signs and what to do

It can be hard to know when you’re pushing through your training for continuous improvement and when you’re moving into overtraining. Focusing on your diet, hydration and sleep can help you figure out what your body is telling you. If you don’t recover after two to three days of little or no activity, it may be time to look further.

Your feet and legs take a pounding as you run mile after mile, so watch for these issues:

  • Callous blistering and broken toenails are common overtraining problems.
  • Early morning pain on the sole of your foot can be a sign of plantar fasciitis.
  • Tendinitis can leave you with pain in the back of your ankle or in the front of your shins, also called shin splints.

These typically can be treated with rest and medication to relieve pain and inflammation. Slow down your training. Return to the level you were at before the problem or consider cross-training with low- or no-impact exercise, such as a stationary bike, elliptical or swimming. Take an extra day off. These symptoms can be short-term if you treat them early and appropriately.

If pain continues despite rest or gets worse, it could indicate a bone issue, which potentially is serious. Stress reactions or stress fractures are common in the mid-foot, mid-shin or, most concerning, high up in your leg by your hip. Pain that doesn’t go away is a symptom, so consult your health care team.

What to do if you suspect an overuse injury

Tell your health care team if you’ve recently changed your workout technique, intensity, duration, frequency or types of exercises. Identifying the cause of your overuse injury will help you correct the problem and avoid repeating it. You can seek further guidance by talking with specialists, such as sports medicine physicians, athletic trainers and physical therapists.

Once your injury has healed, ask your health care team to check that you’ve completely regained strength, motion, flexibility and balance before beginning the activity again. Pay special attention to proper technique to avoid future injuries.

Staying strong

Don’t allow an overuse injury to prevent you from being physically active. By working with your health care team, listening to your body and pacing yourself, you can avoid this common setback and safely increase your activity level.

Knowing you worked hard to prepare will add to your feeling of accomplishment on race day, but don’t overdo it. You’re almost there. Take care of yourself so you can keep going strong all the way to the finish line.


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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

What Vitamin D Does for Bone Health

Article featured on OrthoInfo

Vitamin D is necessary for strong, healthy bones and muscles.

  • Without Vitamin D, our bodies can absorb only 10 to 15% of the calcium we consume.
  • Children who lack Vitamin D develop a condition called rickets, which causes bone weakness, bowed legs, and other skeletal deformities.

Today, doctors are seeing an increase in the number of children with rickets and Vitamin D deficiency. This article focuses on the reasons for the increase and what parents can do to improve their children’s bone health — as well as their own.

What Is Vitamin D All About?

Vitamin D is really not a vitamin. Vitamins are special nutrients that the body needs but cannot make, so they must be obtained from what we eat or by supplements. Because our bodies can make Vitamin D in our skin when the skin is exposed to sunlight, Vitamin D is considered a hormone.

How did we learn about Vitamin D and its importance?

When people stopped working in the fields and started spending most of their days in factories or schools, rickets began to be a problem — in fact, it was commonly seen during winter months in areas with heavy smog blocking the sun, and especially in northern locations far from the equator.

Around 1920, people noticed that children who took cod liver oil rarely got rickets. This led to the discovery of Vitamin D and the beginning of Vitamin D supplementation of the diet.

Why is there a new focus on Vitamin D today?

Recent research has stressed the importance of Vitamin D, not just for good bone health, but also for:

  • Brain development
  • Improving immunity
  • Possibly preventing chronic disease when we are older.

It has been linked to:

  • Brain and heart health
  • Obesity
  • Mood
  • Autoimmune and immunologic disorders
  • Infections, like the flu and COVID-19

Yet, many children today are not getting enough Vitamin D. There are several reasons for this, including the fact that very few foods contain substantial levels of Vitamin D. Even the healthiest of diets will probably not provide a child with adequate Vitamin D, especially as kids get bigger. As a result, current recommendations are for children to take a daily Vitamin D supplement.

Changes in lifestyle have also played a part. Several aspects of modern-day childhood impact Vitamin D intake:

  • Children today spend hours in front of a computer or on phones or tablets, rather than playing outdoors. It is well documented that fitness levels among children are on the decline and obesity levels are rising.
    • Children should be getting at least 35 to 60 minutes of moderate physical activity every day to build healthy bodies and bones.
  • Many popular sports, such as basketball, volleyball, and gymnastics, are played indoors.
  • Milk intake by children has steadily decreased.
  • When playing outside, children often wear sunscreen to block harmful ultraviolet (UV) rays. However, sunscreen also blocks the body’s ability to make Vitamin D from the sun. (Note: The American Academy of Dermatology cautions against overexposure to UV radiation from the sun or from indoor tanning beds, which can lead to the development of skin cancer.)

If a healthy diet and playing outside will not provide children with enough Vitamin D, how do we make sure they get it?

The best way for today’s children to safely get the Vitamin D their bodies need is to take Vitamin D supplements.

What Are Food Sources of Vitamin D?

Not many foods naturally contain Vitamin D — it is found in substantial levels only in certain fish:

  • Farmed rainbow trout contains 645 IU per 3-ounce serving.
  • Sockeye salmon contains 570 IU per 3-ounce serving.

Some foods have Vitamin D added to them (fortification). For example:

  • Milk is fortified, but an 8-ounce glass of any cow’s milk (skim, 2%, whole) or other non-dairy fortified milk provides only 100 IU of Vitamin D.
  • Some other foods, like breakfast cereal, are fortified, but at even lower levels.
  • Eggs and liver can also have small amounts of Vitamin D.

Other dairy products — such as yogurt and cheese — are typically not fortified with Vitamin D.


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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

What You Need to Know About Runner’s Knee

Article featured on WebMD

Runners knee isn’t just for runners, and it’s not one particular injury. It’s a broad term that describes kneecap pain that can result from many different problems. You might hear a doctor call it patellofemoral pain syndrome.

Runner’s knee causes pain at the front of the knee, around the kneecap (also called the patella). Its common in people who run, jump, or play sports that put a lot of stress on the knees. Some people also call it jumpers knee.

But it can also happen to people who don’t play sports. Your kneecap can get out of line, causing it to move incorrectly in its groove on your thighbone (the femur). This can wear down the cartilage, a smooth, slippery layer that helps your bones glide easily against each other. That can cause pain.

You might feel a dull ache in your kneecap. It may hurt when you climb stairs, jump, squat, or after you sit for a long time. Some people also notice popping or crackling sounds when they stand up or go upstairs.

Here are some common triggers for runner’s knee:

Overuse. Bending your knees again and again or doing lots of high-stress exercises, such as lunges and plyometrics (training that uses the way your muscles lengthen and shorten to boost their power), can irritate tissues in and around your kneecap.A direct hit to the knee. Falling or bumping your knee can cause runner’s knee.Your bones aren’t aligned correctly (malalignment of the kneecap). If any of the bones from your hips to your ankles are out of their correct position, including the kneecap, that can put too much pressure on certain spots. Then, your kneecap can slip out of place and cause pain.

Problems with your feet that affect how you move. One such issue is called hypermobile feet, where the joints in and around your feet move more than they should. Other problems, such as flat feet or feet that roll inward when you walk, can also lead to knee pain.

Weak or unbalanced thigh muscles. The quadriceps, the big muscles in the front of your thigh, keep your kneecap in place when you bend or stretch the joint. If theyre weak or tight, your kneecap may not stay in the right spot.Chondromalacia patella. This condition happens when the cartilage under your kneecap breaks down. When your kneecap doesnt glide smoothly, it can cause pain in the front of your knee.

Runners knee can show up during or after physical activity and may get worse with certain movements. You might notice:

  • Pain at the front of the knee, especially around or under the kneecap
  • Tenderness along the inner edge of the kneecap
  • Swelling that appears after exercise
  • Stiffness or pain when walking up or down hills, or after sitting for a long time
  • Clicking, popping, or cracking sounds when you move your knee

To effectively treat your knee pain, your doctor needs to find out what caused it. Theyll look at your knee, ask about your symptoms, and talk to you about your health history.

Your doctor may ask if the pain feels sharp or dull, and what makes it worse. They might press on your knee and watch how it moves when you walk, squat, or jump. This helps them check how well your knee moves, how strong it is, and where it hurts. Theyll also look at how your knee lines up with the rest of your leg.

Sometimes, a physical exam is enough to tell if you have runner’s knee. If not, your doctor might order tests such as an X-ray or an MRI. In some cases, they may also use an ultrasound. They will try to rule out other problems, such as osteoarthritis (OA) or an unstable joint, that could be causing your knee pain.

For most people, runner’s knee gets better on its own with time, rest, and self-care. To help relieve your pain and speed recovery, you can:

Rest your knee. As much as possible, try to avoid things that make it hurt worse, such as running, squatting, lunging, or sitting and standing for long periods of time.

Ice your knee. This will help ease pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain goes away.Wrap your knee. Use an elastic bandage, patellar straps, or sleeves to give it extra support.

Elevate your leg. Use a pillow to raise it when you sit or lie down.Take an over-the-counter anti-inflammatory medicine, such as ibuprofen or naproxen. These nonsteroidal anti-inflammatory drugs (NSAIDs) help with pain and swelling. But they can have side effects, such as a higher risk of bleeding and ulcers. Use as directed on the label, unless your doctor says otherwise.Do stretching and strengthening exercises. These are especially important for your quadriceps muscles. Your doctor can recommend a physical therapist to teach you what to do.

Try arch supports or orthotics for your shoes. They may help with the position of your feet. You can buy them at the store or get them custom-made.

If these techniques don’t help with your knee pain, ask your doctor if you need to see a specialist, such as an orthopedic surgeon. Its rare, but you could need surgery for a severe case of runner’s knee. An orthopedic surgeon can remove or replace damaged cartilage. In extreme cases, they can fix the position of your kneecap to spread stress more evenly across the joint.Knee braces for runner’s kneeA knee brace gives your knee support and keeps it stable to prevent extra movement or added stress. Some people use them for runner’s knee. But research on their effectiveness has had mixed results.

There are several different types of knee braces. Some that you might use for runner’s knee include:

  • Knee sleeves, which give you compression and a feeling of stability
  • Patellar tracking orthoses, which have straps to help keep your kneecap from moving out of line. Some also have hinges on the sides for extra stability.
  • Patellar straps, simple bands that use pressure to reduce strain on the tendon between your kneecap and shinbone

Knee braces are generally safe, but they can sometimes cause minor issues, such as skin irritation. A brace might not ease your symptoms or prevent injury. Talk to your doctor about what to expect and ask if other treatments might help.

People heal at their own pace. Your recovery time depends on your body and how serious your injury is.

While you get better, you need to take it easy on your knee. That doesn’t mean you have to stop all exercise. Just try activities that won’t strain your joints. For example, if you usually jog, try swimming instead.Whatever you do, don’t rush things. Resuming workouts too soon can cause more damage to your knee. Wait to return to your regular physical activities until:

  • You can fully bend and straighten your knee without pain.
  • You feel no pain in your knee when you walk, jog, sprint, or jump.
  • Your affected knee is as strong as your healthy knee.

You can’t always avoid runner’s knee, but you can lower your chances of getting it. Small changes in how you move or what you wear can help protect your knees:

  • Keep your thigh muscles strong and flexible with regular exercise.
  • Use shoe inserts if you have foot problems that may lead to runner’s knee.
  • Make sure your shoes have enough support.
  • Try not to run on hard surfaces, such as concrete.
  • Stay in shape and maintain a weight that’s healthy for you.
  • Warm up before you work out.
  • Don’t make sudden workout changes, such as adding squats or lunges. Add intense moves slowly.
  • Ask your doctor if you should see a physical therapist.
  • If your doctor or physical therapist suggests it, try a knee brace when you work out.
  • Wear quality running shoes.
  • Get a new pair of running shoes once yours lose their shape or the sole becomes worn or uneven.

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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Why Warming Up & Cooling Down is Good for Exercise

Article featured on the American Heart Association

Warming up and cooling down are good for your exercise performance — you’ll do better, faster, stronger — and for your heart since the increased work on the heart ‘steps up’ with exercise

Stretching also makes many people feel better during and after exercise and decreases muscle pain and stiffnessin some people. When done properly, stretching activities increase flexibility.

So what’s the big deal?

A good warm-up before a workout widens your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for the best flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart.

Warming up before any workout or sport is critical for preventing injury and prepping your body.

Warming up, such as low-heart rate cardio, prepares the circulatory and respiratory system for the upcoming ‘age- and type-appropriate target heart rate’ exercising.

The cool-down is just as critical. It keeps the blood flowing throughout the body. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly.

Warm up

Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout. A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the activity.

Tips:

  • Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up.
  • Do whatever activity you plan on doing such as running, walking, or cycling at a slower pace (jog, walk slowly).
  • Use your entire body. For many people, walking on a treadmill and doing some modified bent-knee push-ups will suffice.

Cool down

Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are widened. This means if you stop too fast, you could feel sick or pass out. A cool-down after physical activity allows a gradual decrease at the end of the episode.

It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.

Tips:

  • Reduce your walking speed for 5–10 minutes to allow your heart rate to slow down.
  • Stretching:
    • Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for another set of stretching.
    • The stretch should be strong, but not painful.
    • Do not bounce.
    • Breathe while you’re stretching. Exhale as you stretch, and inhale while holding the stretch.

Do your body a favor. Take time to gradually progress into your workout and cool down when you’re done.


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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Benefits of Early Interaction With Orthopedic Surgeons

Article featured on Orthopedic Associates of West Jersey

Early intervention can make all the difference in orthopedic health. It is advisable whether you are an active adult, an athlete pushing your limits, or a senior wanting to maintain mobility. If you have an orthopedic issue or injury, early treatment leads to better outcomes.

Let us explore the benefits of early intervention at an orthopedic clinic and how it can be advantageous regardless of age or occupation.

What Does Early Intervention Mean

Early intervention in orthopedics focuses on treating musculoskeletal problems before they become more serious. By addressing issues early, patients can stop minor aches from turning into chronic pain or needing major treatment later.

A key benefit of early care is pain relief. Treating problems early helps prevent inflammation and discomfort from worsening. It also reduces the chance of chronic pain and the need for medications or surgery.

Early intervention also helps reduce scar tissue and maintain mobility. Scar tissue buildup contributes to stiffness. By treating injuries early, physical therapy and other treatments can promote better healing and prevent excessive scarring.

This approach also helps keep joints and muscles flexible, preventing long-term stiffness and disability. As a result, patients can maintain their range of motion, improve movement, and recover more quickly, leading to a better quality of life.

The Impact of Early Intervention on Different Age Groups

Early intervention in orthopedic care offers important benefits for people of all ages. Let us go deeper into how it can help individuals of different ages and occupations:

Younger Adults

For younger adults, the main benefit of early intervention is preventing minor aches and pains from escalating into more serious issues. Early care helps maintain a healthy, active lifestyle and prevents disruptions to work and daily activities. Here are the key benefits:

  • Prevents long-term health issues: Early treatment stops minor pain from becoming chronic.
  • Keeps daily life on track: By addressing problems early, younger adults can stay active without disruptions in work or personal life.
  • Reduces downtime: Treating issues early helps avoid more severe conditions that may interfere with productivity and daily routines.

Athletes

Athletes, both professional and recreational, are prone to sports injuries. Early intervention plays a crucial role in faster recovery and better performance. The benefits include:

  • Faster recovery: Early intervention helps athletes recover quicker from injuries like sprains, strains, and fractures.
  • Improves performance: Ongoing rehab and care boost athletic performance and reduce the risk of future injuries.
  • Quicker return to sport: Prompt treatment speeds up the recovery process, getting athletes back to their activities faster.

Seniors

With age, maintaining mobility becomes a highly important concern. Early intervention is especially important for seniors to help preserve their independence and maintain a good quality of life. Here is how it can help:

  • Maintains independence: Early intervention helps seniors preserve mobility and prevent joint problems from worsening.
  • Reduces pain: Proactive treatment alleviates discomfort, allowing seniors to stay active longer.
  • Improves quality of life: Regular check-ups and early care keep seniors mobile and independent, promoting a healthier lifestyle.

Injured Workers

For workers who experience injuries on the job, early orthopedic care is crucial for getting them back to work quickly and avoiding long-term complications. The benefits are significant for both the worker and the employer:

  • Speeds up recovery: Early orthopedic care helps workers return to their jobs more quickly.
  • Reduces long-term disability: Treating injuries early helps avoid chronic pain and permanent disability.
  • Streamlines workers’ compensation: Early intervention makes the claims process smoother for both the worker and the employer, saving time and costs.

Services Offered at an Orthopedic Clinic

Orthopedic clinics offer a range of services designed for early intervention and comprehensive care. These services include:

  • Diagnostic Tools: Advanced imaging technologies like X-rays and MRIs to accurately diagnose conditions.
  • Physical Therapy: Exercise programs customized to the patient help improve strength, flexibility, and mobility.
  • Viscosupplementation: Injections that provide lubrication to the knee. It helps reduce pain and improve movement, especially in conditions like osteoarthritis.
  • Cortisone Injections: Steroid injections to reduce inflammation and relieve pain in joints and soft tissues.
  • Surgical Options: Minimally invasive procedures, such as arthroscopy and joint replacement surgery, to address advanced orthopedic conditions.

These services are tailored to meet each patient’s unique needs, ensuring effective and efficient care.

How to Know You Need Orthopedic Intervention

Sometimes, the issue is not knowing when to seek early intervention. Here are some signs and symptoms that may indicate it is time to visit an orthopedic clinic:

  • Pain that does not go away
  • Swelling, redness, or warmth around a joint
  • Difficulty completing everyday tasks due to joint pain or stiffness
  • Previous injuries that have not fully healed or continue to cause discomfort
  • If you are a senior with osteoporosis

A check-up at an orthopedic clinic gives you peace of mind. Together, your orthopedic doctor works with you to better your musculoskeletal health. By doing so, you can enjoy a better quality of life and continue doing the activities you love.

If you are experiencing any signs of pain or injury, visit an orthopedic clinic near you. It is the first step toward optimal musculoskeletal 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

Help Ease Arthritis Pain and Stiffness With Exercise

Article featured on Mayo Clinic

Exercise helps ease arthritis pain and stiffness

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

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

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

Why exercise is needed

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

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

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

Check with your health care provider first

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

Exercises for arthritis

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

Range-of-motion exercises

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

Strengthening exercises

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

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

Aerobic exercise

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

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

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

Other activities

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

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

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

Tips to protect your joints

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

Consider these tips:

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

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

Don’t overdo

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

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

Exercise programs for people with arthritis

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


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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

The Affects Weather Has On Joint Pain

Article featured on Med Travel

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

Does Weather Really Affect Joint Pain?

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

How Different Weather Conditions Impact Joints

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

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

Who is Most Affected by Weather-Related Joint Pain?

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

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

How to Protect Your Joints from Weather Changes

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

1. Keep Your Joints Warm

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

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

2. Stay Active with Low-Impact Exercises

Regular movement lubricates the joints and prevents stiffness. Try:

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

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

3. Maintain a Joint-Friendly Diet

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

Eat more anti-inflammatory foods, such as:

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

Limit:

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

4. Hydrate to Keep Joints Lubricated

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

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

5. Try Temperature Therapy

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

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

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


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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Minimally Invasive Orthopedic Surgery

Article featured on Dearborn & Associates 

Minimally invasive orthopedic surgery has emerged as a transformative advancement in joint restoration and musculoskeletal care.

Unlike traditional orthopedic procedures that often require large incisions and extensive recovery, minimally invasive surgery focuses on smaller incisions, targeted treatment, and expedited healing timelines.

The shift toward these methods is not solely about comfort—though reduced pain and faster recovery are certainly major benefits. It also represents a broader trend in modern medicine toward preserving natural anatomy and minimizing collateral tissue damage. These techniques are especially beneficial in joint procedures, such as hip and knee replacements, where accuracy, precision, and postoperative mobility are critical for long-term function and quality of life.

Benefits That Extend Beyond the Operating Room

The advantages of minimally invasive orthopedic surgery extend far beyond the surgical suite. For patients, one of the most significant benefits is the decreased trauma to muscles, tendons, and soft tissue. This means that less energy is needed to repair the body after surgery, which can shorten the hospital stay and minimize the need for extensive rehabilitation. Patients can typically expect smaller scars, less postoperative discomfort, and a faster return to normal activities, compared to traditional orthopedic approaches.

In clinical terms, reduced bleeding, lower infection rates, and fewer complications are also frequently reported with minimally invasive procedures. These outcomes not only improve patient satisfaction but also align with broader healthcare goals—such as reducing readmissions and overall healthcare costs. For older adults or those with underlying health conditions, the lower physiological stress of a minimally invasive procedure makes it a safer and more appealing option.

Common Procedures Performed Minimally Invasively

While minimally invasive techniques are used across many orthopedic specialties, they are particularly effective in joint restoration procedures. Some of the most common minimally invasive surgeries include:

  • Minimally Invasive Total Knee Replacement
    This involves smaller incisions and less soft tissue disruption around the knee joint. Specialized instruments and navigation systems help ensure that the prosthetic components are placed with precision, enhancing longevity and performance.
  • Minimally Invasive Hip Replacement
    Often performed using an anterior approach, this method allows surgeons to work between muscles without detaching them, reducing pain and accelerating recovery time.
  • Arthroscopic Surgery
    Used for conditions like meniscus tears, ligament repairs, or joint debridement, arthroscopy involves inserting a small camera and surgical tools through tiny incisions to visualize and treat the interior of joints with minimal trauma.

The Surgical Experience: What to Expect

Patients considering minimally invasive orthopedic surgery often wonder what the experience entails. After a thorough preoperative evaluation, which includes imaging, functional assessments, and medical history review, a surgical plan is created to meet each patient’s unique goals.

On the day of surgery, patients typically undergo general or regional anesthesia, depending on the procedure and health profile. The surgery itself is performed using specialized instruments that allow the surgeon to operate through small incisions. Advanced imaging systems, including computer-assisted navigation or robotic assistance, may be used to ensure alignment and precision.

Postoperatively, patients are monitored closely and often begin gentle movement within hours of surgery. Most can expect a shorter hospital stay—sometimes going home the same day—and will begin a tailored physical therapy program shortly after. Follow-up appointments ensure progress is being made and that the joint is healing as expected.

Is Everyone a Candidate for Minimally Invasive Surgery?

Not every patient is a candidate for minimally invasive orthopedic surgery, although the majority of joint restoration patients qualify. Factors that may affect eligibility include bone deformities, extensive joint damage, prior surgeries, and specific anatomical considerations. However, advancements in technology and surgical technique continue to broaden the eligibility pool.

Candidacy is determined through a careful consultation process. Evaluation includes that of not only the patient’s physical condition but also their goals, lifestyle, and overall health. This approach ensures that each individual receives the treatment that offers the best possible balance of safety, effectiveness, and recovery outcomes.

Enhancing Recovery Through Modern Rehabilitation

A key component of successful outcomes in minimally invasive orthopedic surgery is the rehabilitation process. Because these procedures preserve more of the body’s natural structure, patients can often begin movement and strengthening exercises sooner. At-home care plans typically involve physical therapy, low-impact activities like walking or aquatic exercise, and close communication with the surgical team.

Patients are taught how to move safely, manage swelling, and set realistic expectations for healing. The result is a smoother, more empowered recovery process—one where patients actively participate in regaining strength and mobility.

The Future of Joint Restoration

Minimally invasive techniques are no longer considered the “alternative”—they’re increasingly becoming the standard. The field of orthopedic surgery continues to evolve with better tools, improved materials for implants, and enhanced visualization technologies. All of these advancements contribute to outcomes that are safer, more predictable, and longer lasting.


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

Strong Bones at Any Age: A Guide to Lifelong Nutrition

Article featured on National Spine Health Foundation

Nutrition for healthy bones is important knowledge. Ours bones play many roles in the body, from providing structure and support and protecting our organs to acting as a mineral storage for calcium and phosphorous. However, bone health is often overlooked until the diagnosis of osteoporosis or the occurrence of a fragility fracture later in life. Good nutrition throughout life plays a vital role in building strong and healthy bones. Taking steps to ensure you are getting bone building nutrients during childhood and adolescence, as well as the adult years, will help to maintain bone density and reduce your risk of developing osteoporosis later in life.

Bone is a dynamic living tissue that is able to rebuild and replenish itself. It is continuously changing as new bone is made and old bone is broken down. It does this through the workings of two key bone cells: osteoclasts and osteoblasts. Osteoclasts help to break down and reabsorb old bone cells while osteoblasts generate new bone cells to replace them. When you are young, your body makes new bone faster than it breaks down old bone.

As an adult, although bone remodeling continues, you begin to break down bone cells faster than you generate new ones. Osteoporosis, defined as a chronic progressive disease characterized by a deterioration of bone tissue, occurs when the old bone cells are being broken down faster than they are being replaced. Osteoporosis results in bones that are weak and fragile, leaving them at an increased risk for fractures. Maximizing bone accumulation during the adolescent years, known as peak bone mass, is the first crucial step to ensuring strong bones later in life.

Bone Health in Childhood

During the adolescent years, bone grows rapidly until peak bone mass is achieved. Peak bone mass refers to the greatest mass, strength, and density your bones genetically can accumulate. You can think of bone building as if one is climbing a peak during adolescence, reaches the peak in early adulthood, and then starts to decline later in life. By age 18, 90% of peak bone mass has been achieved and most young women and men reach their maximum bone density by their late 20’s. Although genetics determine 60 – 80% of peak bone mass, lifestyle choices, including diet and physical activity, are also predictors of bone accumulation during growth.

Any condition that interferes with achieving optimal peak bone mass can, therefore, increase fracture risk later in life. The figure on page 39 illustrates the life cycle of bone and how diet and lifestyle choices during the adolescent years can influence peak bone mass.

Nutrition for Healthy Bones

Physical activity and nutrition are essential to achieving peak bone mass. Many studies addressing nutrition and bone health in children have concluded that inadequate nutrition, particularly insufficient intake of calcium and vitamin D, during growth may negatively affect peak bone mass. Moreover, malnutrition that occurs with eating disorders has also been shown to have a direct effect on bone mass development. In young individuals with anorexia nervosa, bone loss can be detected after only six months of illness and deficits can remain even after weight gain recovery. The severe deficiency of nutrients that occurs with anorexia results in a reduction of bone formation, as well as increased bone resorption.

Even nutrient deficits from short-term fasting, (four days or longer), results in a marked decrease of bone formation markers in normal healthy young people. Achieving peak bone mass cannot be emphasized enough. It has been shown that achieving peak bone mass during the adolescent years could significantly delay the onset of osteoporosis by 13 years, reducing the risk of osteoporotic fractures later in life.

By the age of 40, we all slowly begin to lose bone mass. However, as with adolescents aiming to achieve peak bone mass, quality nutrition and regular exercise also help adults avoid the severe bone loss that leads to osteoporosis. A recent study examining the effects of diet on bone health found that postmenopausal women who ate a Mediterranean diet were less likely to suffer from hip fractures. The Mediterranean diet is well known for its emphasis on eating foods like fish, vegetables, fruits, legumes, whole grains, nuts, seeds, and olive oil. Meat, cheese, and sweets are very limited. This study highlights how an overall healthy diet may be more important in supporting bone health than focusing on the intake of any single nutrient.

How Calcium Factors into Bone Health

The health and strength of our bones rely on a balanced diet that provides a steady stream of many key nutrients, most importantly, calcium and vitamin D. Calcium has always been known as one of the vital nutrients for building strong bones.

This is because the matrix of bone is mineralized with calcium and phosphate, which in turn gives strength to its structure. Calcium is also important for muscle contraction, heartbeat regulation, nerve impulse transmission, regulation of blood pressure, and immune system function. 99% of calcium is stored in our bones, and unfortunately, when you don’t get enough calcium in your diet, the body will pull calcium from the bones to support these other functions. Without adequate calcium, bones become weak and fragile.

Recently, there have been ongoing debates surrounding the intake of calcium supplements. While they do not question the importance of calcium in maximizing bone strength, they do question the healthiest or safest amount recommended for optimal bone health. Some studies found no evidence that calcium supplements prevent fractures in adults or increase bone mineral density in healthy children. Calcium supplementation has also recently been associated with an increased risk of heart attacks. Therefore, healthy adults and children should aim to get the recommended daily amount of calcium from food first and supplement only if needed. In fact, there is no added benefit to taking more calcium than you need in supplements and doing so may increase your risk of other health issues

Although dairy products are the most well-known sources of calcium, it’s not healthy to solely rely on milk, yogurt, and cheese to supply your calcium needs. Adding other foods like:

  • Leafy green vegetables
  • Fish
  • Beans
  • Nuts and seeds

Adding these things to your diet will also help you reach your recommended daily intake of calcium. Pairing calcium-rich foods with foods high in vitamin D, such as egg yolks, shiitake mushrooms, and fish (specifically salmon, mackerel, sardines, and canned tuna), will help the absorption of calcium from your food.

Sun Exposure and Vitamin D

Safe sun exposure and supplements are also ways to maintain adequate vitamin D levels.The National Osteoporosis Foundation recommends women and men over the age of 50 years to consume 800 – 1,000 IU of vitamin D daily. Magnesium is another mineral component of the bone matrix and plays an important role in bone metabolism. Magnesium stimulates the hormone calcitonin, which enhances the absorption of calcium from the blood into the bone. Magnesium also helps to convert vitamin D into its active form, which then aids in calcium absorption. Unfortunately, most people don’t get enough magnesium through diet alone.

Additionally, eating a diet high in processed foods and even supplementing with excessive calcium can result in magnesium deficiency. You can help to maintain healthy magnesium levels by including these foods that are high in magnesium in your diet: spinach, pumpkin, sesame and sunflower seeds, Mackerel, beans, quinoa, brown rice, cashews, and almonds. Aim for 400 – 800 mg of magnesium a day.

What About Vitamin K?

Low levels of vitamin K are also emerging as a dietary risk factor for osteoporosis. Vitamin K deficiency has been linked to an increased risk of osteoporotic fractures. Studies have shown that postmenopausal women with osteoporosis who supplemented with vitamin K2 achieved significant improvement in vertebral bone mineral density and reduction in the overall risk of fractures. In addition, improved vitamin K status in healthy young girls was associated with a decreased rate of bone turnover. Vitamin K, and more specifically vitamin K2, is necessary to ensure that calcium gets absorbed into the bones and prevents it from being deposited in other areas of the body, such as organs, joint spaces, and arteries. Vitamin K2 is also essential for the activation of osteocalcin, a protein needed to bind calcium to the bone matrix and for blocking the formation of too many osteoclasts. Dietary sources of K2 are primarily found in fermented foods such as Natto, cheeses such as Brie and Gouda, meat, poultry, and eggs. Two common supplemental forms of vitamin K2 are menaquinone-4 (mk-4) and menaquinone-7 (mk-7). Mk-7 is derived from a natural fermentation process and has a longer duration of action, making it a better choice for supplementation.

Studies have shown 45 – 150 micrograms of K2 in the form of mk-7 per day is important for increasing bone strength. Use caution when supplementing with vitamin K if you are taking anticoagulant medications because vitamin K is a fat soluble vitamin, meaning it needs to be taken with fat to maximize absorption.

For years, there has been ongoing debate about the effects of animal protein on bone health. Many in the field of nutrition suggest that eating foods such as meat can create a more acidic environment in the body, causing calcium to be leached from the bones. However, recent studies suggest that, although eating animal protein may increase calcium excretion, it also significantly increases calcium absorption resulting in no adverse effects on calcium balance. Animal proteins also provide many important bone growth factors that aid in bone mineralization.

Many plants provide proteins, too, and are also an excellent source of vitamins, minerals, fibers, and antioxidants that are essential to bones. For optimal bone health, add variety to your diet by intermixing nutritious plant-based proteins (beans, legumes, nuts, seeds, natural soy) with high-quality animal proteins (eggs, salmon, lean meats). This will ensure you get all the valuable nutrients needed to build a strong body. Not only nutrient deficiency, but also poor dietary choices, can have a negative impact on bone health.

The Sugar Effect on Bone Health

Diets high in refined sugar have been shown to impair bone growth and mechanical strength. Drinking carbonated soft drinks containing phosphates and coloring has been shown to interfere with calcium metabolism. It is also well known that salt, especially abundant in processed foods, increases the excretion of calcium through the urine. Excessive caffeine, such as four or more cups of coffee a day, can result in loss of calcium and magnesium, predisposing you to higher risk of fractures.

Alcohol also has a negative effect on bone health for several reasons. It alters bone formation and remodeling, interferes with calcium balance, causes disruption in hormones, which can lead to irregular menstrual cycles in women and decreased testosterone in men, and can elevate cortisol levels, leading to bone break down. To maintain healthy bones, limit your alcohol to one or two drinks a day. Your lifestyle choices also affect your bone health.

By far, one of the biggest risk factors for osteoporosis is smoking. Smoking a pack of cigarettes a day increases your risk of osteoporosis by 60%. It has been shown that adolescents that smoke fail to achieve peak bone mass.

Why Exercise Matters

Getting enough physical activity can also mean the difference between a frail and strong skeleton. There is no question that both children and adults who exercise regularly are at less risk of bone loss. Impact exercises, like power walking, jogging, and racket sports, as well as weight lifting, increase bone density.

Recent research indicates that just hopping for two minutes a day can increase bone mass in the hip! Because osteoporosis has no symptoms and is often not discovered until a broken bone occurs, importance lies in taking steps to prevent osteoporosis at an early age. A balanced and varied diet is an important key factor in ensuring proper bone development among young people.

As we age, proper nutrition continues to be necessary to maintain a strong skeleton. If you already have osteoporosis, the good news is that by improving your diet, adjusting your lifestyle habits, and beginning an exercise program, you can slow down bone loss and, in some cases, even reverse it!


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