Can Weight Training Protect Your Brain from Dementia?

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Article featured on MedicalNewsToday

As of 2021, researchers estimate that about 57 million peopleTrusted Source globally were living with dementia — a neurological condition that impacts a person’s memory and thinking skills.

Past studies show there are a number of modifiable lifestyle factors that may help reduce a person’s risk of developing dementia, such as regular exercise both earlier in life and at an older age.

“Dementia affects millions of people worldwide and has a major impact not only on individuals, but also on families and healthcare systems,” Isadora Ribeiro, PhD, a São Paulo Research Foundation (FAPESP) doctoral fellowship recipient at the School of Medical Sciences (FCM) at the State University of Campinas (UNICAMP) in Brazil told Medical News Today.

Why focus on weight training?

For this study, researchers recruited 44 adults ages 55 or older with a diagnosis of mild cognitive impairment.

Study participants were divided into two groups. The weight training group participated in a resistance exercise program with moderate to high intensity sessions twice a week, with progressive loads, meaning weight or sets were increased as participants’ muscles strengthened. The control group did not exercise for the duration of the study.

“We chose to study resistance training because its primary goal is to increase muscle strength, which is especially important in older adults,” Ribeiro explained.

Weight training helps protect certain areas of the brain

At the study’s conclusion, Ribeiro and her team found that after six months, participants in the weight training group showed improvement in verbal episodic memoryTrusted Source and the strength of neurons and areas of the brain associated with Alzheimer’s disease.

Conversely, the control group’s participants showed signs of worsening brain parameters.

“This is an interesting finding because it suggests that weight training may not only help to increase cognition, but also prevent the development of atrophy in regions related to Alzheimer’s disease — potentially delaying progression or even preventing the onset of dementia,” Ribeiro details.

Reversing mild cognitive impairment

Scientists also discovered that five participants in the weight training group no longer had a diagnosis of mild cognitive impairment when they reached the end of the study.

“This suggests that weight training may alter the clinical trajectory of individuals with mild cognitive impairment, shifting them from an increased risk of dementia to preserved cognition by the end of the study,” Ribeiro said.

Strength training offers even more benefits to older adults

MNT had the opportunity to speak with Gary Small, MD, chair of psychiatry at Hackensack University Medical Center in New Jersey and author of numerous books on cognitive health and aging, including the New York Times best seller The Memory Bible, about this study.

“These findings are consistent with previous research in animals and humans showing that strength training improves cognitive abilities,” Small commented. “Most of the previous studies demonstrating the brain health benefits of physical activity have focused on aerobic exercise, and that body of research has been compelling that regular physical exercise increases the volume of brain regions controlling memory and thinking.”

Larger studies in different populations still needed

MNT also talked to David Cutler, MD, a board certified family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA, about this research.

Cutler said he did not find the study’s findings surprising because doctors always recommend patients engage in exercise to help prevent cognitive decline.

“I hadn’t seen any studies specifically looking at resistance training, but that wasn’t a surprise, that it was reinforcing that the things that patients are doing in terms of resistance exercises are most likely helpful,” he continued.

“Anytime people engage in any activity, whether it’s exercise, dietary, supplements, or medications, we want to make sure the benefits exceed the risks. And exercise training, especially for older people, can entail some risk. So these exercises need to be guided by someone to make sure patients don’t incur injuries when they’re doing them,” he underscored.

“I think we want to see (this study) in larger numbers, in both men and women, in people with other medical conditions, to make sure that we’re not putting people at risk when they’re undergoing these types of exercise regimens,” Cutler added.

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 Connection Between Your Posture & Physical Health

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Article featured on Watauga Orthopedics

Have you ever observed a ballet dancer’s poise, a yogi’s alignment, or an athlete’s stance? All these individuals have one thing in common – good posture.

Posture is more than just standing tall; it refers to maintaining the correct alignment of your body parts supported by the right amount of muscle tension against gravity. It plays a significant role in our overall physical health.

In this blog, we’ll delve into the connection between posture and physical health and share some practical tips for improving posture with the help of physical therapy.

Understanding Posture

Posture is more than just standing straight—it’s the position in which you hold your body while sitting, standing, or lying down. Good posture refers to the correct alignment of body parts supported by the right amount of muscle tension against gravity.

It can reduce the chance of injury or long-term health issues, but in practice, it’s a habit that’s challenging for most to maintain.

The Connection Between Posture and Physical Health

Poor posture can lead to numerous health issues, some of which may seem unrelated at first glance. Let’s delve deeper into how posture affects our health.

  • Back and Neck Pain: Poor posture is one of the leading causes of back and neck pain. Slouching or hunching over can put extra stress on the muscles and ligaments that support the spine, leading to discomfort and pain over time.
  • Joint Wear and Tear: Incorrect posture can lead to abnormal wearing of joint surfaces, which could result in conditions like arthritis.
  • Fatigue: When we don’t use our bodies efficiently, we end up expending more energy. This can make us feel tired and fatigued.
  • Breathing Issues: Poor posture can also affect your lung capacity. Slumping or slouching can compress your lungs, making it harder for them to expand fully when you breathe.
  • Digestive Problems: Believe it or not, your posture can even impact your digestion. Sitting or standing improperly can compress your organs, slowing down the digestive process.

How Physical Therapy Can Help Improve Your Posture and Physical Health

Here is how physical therapy can help improve your posture and overall physical health.

Posture Assessment

The first step in improving your posture through physical therapy is a thorough posture assessment. During this evaluation, a physical therapist will observe you from different angles as you sit, stand, and move. This comprehensive assessment allows them to identify any postural deviations or imbalances that may be contributing to discomfort or potential health issues.

For instance, they may check if your shoulders are level, if your head is straight, and if the spaces between your arms and sides are equal. They might also assess the alignment of your knees and ankles. These observations help the therapist understand your body’s unique mechanics and pinpoint any areas of concern.

Personalized Exercise Program

Once the physical therapist has a clear understanding of your postural habits, they can design a personalized exercise program tailored to your needs. This program typically includes specific exercises aimed at strengthening weak muscles and stretching tight ones, both of which contribute to poor posture.

For example, if your assessment reveals a forward head posture (common among people who work on computers), your physical therapist might suggest exercises to strengthen your neck and upper back muscles.

Similarly, if you have a slouched posture, exercises focusing on opening the chest and strengthening the core could be beneficial.

Ergonomic Recommendations

Another critical aspect of improving posture through physical therapy is making ergonomic adjustments. Ergonomics refers to the science of designing and arranging things individuals use so that the people and things interact most efficiently and safely.

A physical therapist can provide recommendations for setting up your workspace, home, or even car in a way that supports good posture. This might include suggestions for the right type of desk chair, the positioning of your computer monitor and keyboard, or even the kind of shoes you should wear.

These modifications can significantly reduce strain on your body and improve your posture over time.

Education

A physical therapy provider can also offer necessary education on improving posture. Typically, they recommend tips such as:

  • Practicing Mindful Sitting: A physical therapist can instruct you on the correct way to sit. This typically involves keeping your feet flat on the floor, your back straight, and your shoulders relaxed.
  • Maintaining a Healthy Weight: Excess weight can put additional strain on your muscles and ligaments, leading to poor posture. A physical therapist can provide advice on diet and exercise to help you maintain a healthy weight.
  • Being Mindful of Your Posture Throughout the Day: It’s easy to forget about your posture during the course of a busy day. A physical therapist can teach you techniques to remind yourself to check your posture regularly, such as setting reminders on your phone or associating posture checks with specific daily activities.
  • Getting Regular Sleep: Poor sleep can contribute to muscle fatigue and tension, making it harder to maintain good posture. Your physical therapist can provide tips on creating a sleep-friendly environment and establishing a regular sleep schedule.
  • Avoiding Prolonged Static Positions: Staying in one position for extended periods can lead to muscle fatigue and strain. Your physical therapist can advise you on taking regular breaks to move and stretch your body.

Regular Follow-ups

Like any treatment plan, improving posture through physical therapy requires consistent effort and regular follow-ups. These sessions allow the therapist to monitor your progress, address any new concerns, and adjust your treatment plan as needed.

During these follow-ups, your physical therapist may reassess your posture, review your exercise program, and make necessary modifications based on your progress. They also provide an opportunity for you to discuss any difficulties or challenges you’re experiencing, ensuring a smooth and successful posture correction journey.

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 Strengths of Weight-Bearing Exercises

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Article featured on Hawaii Pacific Health

Yoga, dance, boxing, aerobics, even team sports – all forms of physical activity present numerous benefits for your overall health.

However, specifically integrating weight-bearing exercises into your training program will present benefits that other exercises may be lacking.

Weight-bearing exercises are exercises in which your body fights against gravity to complete a movement. When participating in these exercises, more bone cells are produced as a result of the bones adapting to the impact of weight and various muscle pulls, thus decreasing the risk of bone fractures.

Adding weight-bearing exercises to your training program can help strengthen various parts of your body:

  • Muscles – Weight-bearing exercises help build muscles that support and protect your joints, increase overall balance, and even improve your reaction time, all of which can help prevent potential injuries.
  • Flexibility – Stretching your limbs through activities like yoga can help your joints reach their full mobility, keeping them happy and working like a well-oiled machine.
  • Brain – Exercising frequently helps provide more blood to the brain, which helps sustain cognitive performance.
  • Heart – With physical activity, your heart will pump more blood to oxygenate your entire body. Eventually, your heart will become stronger and not have to work as hard to circulate blood while you are resting, thus decreasing heart failure symptoms.
  • Bones – New bone tissue is consistently forming while old tissue is continuously being removed. As we age, tissue is often removed quicker than it’s formed, which is why people tend to have weaker bones when they’re older. Weight-bearing activities create the stress needed to stimulate the formation of new tissue.

Activities like swimming and cycling are great aerobic exercises, but they aren’t considered weight-bearing exercises and don’t present these same benefits, especially when it comes to improving bone density.

Some examples of weight-bearing activities include:

  • Yoga.
  • Pilates.
  • Walking.
  • Jogging.
  • Elliptical machine.
  • Stair climber.
  • Basketball.
  • Body-weight exercises.
  • Weight machines.
  • Free weights.
  • Exercise bands.
  • Tai chi.
  • Core exercises.

Remember to get clearance from your primary care physician before beginning any new workout program.

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

Essential Nutrients Your Body Needs for Building Bone

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Article featured on Harvard Health Publishing

Many nutrients play a role in bone health, such as calcium, vitamin D, protein, magnesium, phosphorous, and potassium. If you eat a healthy diet (with lots of fruits, vegetables, legumes, nuts, seeds, and lean proteins), you’ll get enough of most nutrients needed to keep your bones healthy and functioning well. But some nutrients require extra effort to ensure adequate intake when we’re older.

Calcium

Calcium is one of the main ingredients of bone, and it’s essential for cell, muscle, heart, and nerve function. We don’t make calcium on our own — it comes from dietary sources (which are the safest and most effective) or calcium supplements. If there isn’t enough calcium in the bloodstream, the body raids the bones for supplies, thinning the bones.

“The parathyroid gland sends a message commanding cells called osteoclasts to chew up bone and spit out calcium. If that’s how calcium levels are sustained, it takes a toll on your bones. It’s like going to the bank and taking out $100; if you do it every day, you’ll run out of money. So think of dietary calcium not as building bone, but as preventing calcium from being sucked out of bone,” explains Dr. Harold Rosen, an endocrinologist and director of the Osteoporosis Prevention and Treatment Center at Harvard-affiliated Beth Israel Deaconess Medical Center.

Calcium goals and sources

The Recommended Dietary Allowance (RDA) of calcium for people ages 51 or older is 1,200 milligrams (mg) per day for women, and 1,000 to 1,200 mg per day for men.

Rich sources of dietary calcium include dairy foods (milk, cheese, yogurt), nuts, seeds, beans, soy, certain vegetables (leafy greens, rhubarb, artichoke, squash), fruits, and seafood.

“As a rough rule of thumb, I tell patients that a cup of milk, yogurt, calcium-fortified orange juice, almonds, beans, or certain greens [kale, spinach, broccoli] has about 300 milligrams [mg] of calcium. I think that’s easy to remember,” Dr. Rosen says.

Fortified juices and nut milks have extra calcium. For example, fortified orange juice contains about 300 mg of calcium per cup, compared with 27 mg in regular orange juice. A cup of almond milk has 450 mg of calcium.

If you can’t get enough calcium in your diet, take a low-dose calcium supplement to reach your daily RDA goal, but not more. Some studies show that large doses of calcium pills may increase the risk for developing kidney stones and possibly increase the risk of having a heart attack.

Vitamin D

Vitamin D is important for many body systems, especially bones. Vitamin D helps our bodies to absorb calcium (in the gut, which sends it to the bloodstream), and to regulate blood levels of calcium and phosphorus (which are needed to build bone).

Our bodies make vitamin D when sunlight turns a chemical in the skin into vitamin D3, which the body then transforms into an active form of vitamin D. But be careful about sun exposure; if it’s longer than a few minutes, you’ll need sunscreen to reduce your risk of skin cancer.

It’s possible to get some of your vitamin D from food, but few foods contain it. “A 6-ounce portion of salmon has about 1,000 international units [IU] of vitamin D. You can drink vitamin D–fortified milk or orange juice, and certain mushrooms also have vitamin D,” Dr. Rosen says.

It’s easier (and safer than sun exposure) to take a vitamin D3 supplement. “Healthy older adults who don’t have the bone-thinning disease osteoporosis, and those who have the precursor condition to osteoporosis called osteopenia, should take 600 to 800 IU per day. If you have osteoporosis, take 1,500 to 2,000 IU per day,” Dr. Rosen advises.

Protein

We call proteins the building blocks of life. They give cells structure; power chemical reactions throughout the body; and build and repair skin, muscles, and bones.

In bone, protein makes up a major part of the mass and volume, creating a meshwork of fibers that lay the foundation for growth. “Protein is like scaffolding. Calcium and phosphorous form on it and stiffen up,” Dr. Rosen explains.

To support the body’s needs, we need to consume healthy sources of protein: dairy products, fish, poultry, legumes, whole grains, nuts, seeds, and some vegetables such as corn, broccoli, and asparagus. But appetite can decline with aging, and you may find you’re cutting back on protein — perhaps eating just a tiny portion of fish or chicken rather than the larger helpings you once enjoyed.

“If you’re protein-deficient, you can’t build muscle, skin, or bones,” Dr. Rosen warns. “You need protein for strength and stability.”

To figure out how much protein you need, multiply your weight in pounds by 0.36. For example, a 170-pound person would need to eat about 61 grams of protein per day (170 × 0.36 = 61.2).

That may sound like a lot, but protein adds up quickly if you eat the right foods. For example, a breakfast of one-and-a-half cups of bran cereal with a cup of skim milk starts you out with 14 grams of protein. A midmorning snack of half a cup of low-fat cottage cheese and some blueberries adds another 12 grams. For lunch, a small spinach salad with half a cup of cooked lentils and 3 ounces of salmon or chicken gives you another 30 grams. That’s already 56 grams before dinner! But don’t overdo it on protein intake; the jury is still out on whether too much dietary protein is safe for bones.

Two-for-one

You get a two-for-one benefit when you eat proteins that are also calcium-rich. Examples include canned salmon (with the bones) or sardines, beans, dairy products (cheese, yogurt, cottage cheese, milk), leafy greens, and nuts.

And the best way to ensure healthy bones is not only eating right but also maintaining a healthy lifestyle that includes daily weight-bearing exercise (such as brisk walking and weight training), limiting alcohol intake, and not smoking. All of those lifestyle habits are linked to another benefit: warding off chronic disease. Take advantage of these “two-fers” and protect your bones if you aren’t already doing 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

Identifying and Treating Early Orthopedic Conditions in Children

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Nourishing Your Body for Optimal Orthopedic Surgery Recovery

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Emergency Orthopedic First Aid: How to Handle Traumatic Situations

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

 

Most Common Summer Injuries in Adults

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Article featured on BenchMark Physical Therapy

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

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

Heat-Related Illness

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

What is Heat-Related Illness?

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

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

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

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

Tips to prevent heat illness:

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

Sports Injuries

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

Common sports injuries include:

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

Sports Injury Prevention Tips

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

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

Hydration for Injury Prevention

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

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

Running Injuries

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

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

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

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

Biking Injuries

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

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

Water Injuries

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

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

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

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

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

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

Burns

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

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

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

What Is Sunburn, and How Can I Prevent It?

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

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

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

Bites and Stings

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

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

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

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

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

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

4 Common Orthopaedic Trauma Injuries & How We Treat Them

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Article featured on MedStar Health

How We Treat Common Othropaedic Trauma Injuries

Lower Extremity Fractures

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

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

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

Wrist Injuries

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

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

Bones That Don’t Heal Properly

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

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

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

Bone Infections

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

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

Can You Prevent Orthopaedic Trauma Injuries?

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

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

What Should People Do in an Emergency?

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

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

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

How Does Exercising Keep the Brain Young?

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Article featured on MedicalNewsToday

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

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

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

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

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

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

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

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

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

How exercise affects the body at the molecular level

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

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

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

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

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

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

How endurance training affects the body

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

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

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

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

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

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

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

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

Does biological sex affect how we respond to exercise?

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

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

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

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

Exercise’s rejuvenating effect on immune cells

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

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

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

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

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

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

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

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

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

Exercise strengthens brain cell connections

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

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

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

The best forms of exercise for a healthy aging brain

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

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

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

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

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm