The Importance of Stretching


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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Tips for Mastering Acute Pain


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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

How Does Yoga Work?

Article featured on MedicalNewsToday

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

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

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

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

What is yoga?

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

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

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

History

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

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

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

Philosophy

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

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

The six branches are:

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

Chakras

The word “chakra” means “spinning wheel.”

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

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

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

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

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

Benefits of yoga

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

Yoga has many physical and mental benefits, including:

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

Risks and side effects

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

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

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

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

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

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

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

Summary

Yoga is an ancient practice that has changed over time.

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

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

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

Yoga can help support a balanced, active lifestyle.


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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

The Best Sports for a Great Workout

Article featured on Verwellfit

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

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

Road Cycling and Mountain Biking

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

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

Squash, Racquetball or Tennis

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

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

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

18 Holes of Golf

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

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

Water Sports—Rowing, Kayaking, Paddle Boarding, Canoeing 

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

Swimming

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

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

Triathlon

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

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

Basketball and Volleyball

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

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

 

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

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


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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Importance of Posture in Maintaining Optimal Orthopedic Health

Article featured on Movement Orthopedics

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

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

Understanding the Foundations of Healthy Posture

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

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

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

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

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

Common Causes of Poor Posture

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

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

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

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

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

Tips for Improving and Maintaining Healthy Posture

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

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

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

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

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

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

Long-Term Effects of Poor Posture on Orthopedic Health

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

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

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

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

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

Conclusion

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


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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

The Benefits of Walking

Article featured on Healthline

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

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

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

1. Burn calories

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

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

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

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

2. Strengthen the heart

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

3. Can help lower your blood sugar

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

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

More research is needed to confirm these findings, though.

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

4. Eases joint pain

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

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

5. Boosts immune function

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

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

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

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

6. Boost your energy

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

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

7. Improve your mood

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

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

8. Extend your life

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

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

The takeaway

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

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

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

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


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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Take Care of Your Knees

Article featured on UCSF Health

Five Steps to Improve Strength and Flexibility

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

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

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Prehabilitation: An Essential for Successful Orthopedic Surgery Outcomes

Article featured on Movement Orthopedics

As you prepare for an orthopedic surgery, such as joint replacement or spinal fusion, you may be seeking ways to maximize your chances of a successful outcome and a smooth recovery process. An often overlooked but critical component of surgery preparation is prehabilitation – a proactive approach to enhancing your physical condition, mental well-being, and overall readiness before undergoing the procedure. By engaging in targeted exercises, improving your nutrition, and addressing any mental or emotional concerns, prehabilitation can contribute significantly to a successful surgery and recovery experience.

As you embark on your journey towards orthopedic surgery, understanding the value of prehabilitation and its role in your treatment plan can profoundly impact your overall experience and success. Our team at

Key Components of a Comprehensive Prehabilitation Program

Prehabilitation is an individualized process that addresses multiple dimensions of physical and mental well-being to optimally prepare patients for their upcoming orthopedic surgery. Essential components of a comprehensive prehabilitation program include:

  1. Targeted Exercise Regimens: By incorporating specific exercise routines into your daily routine, you can improve your overall strength, flexibility, and endurance before undergoing surgery. These exercises may focus on the affected area, surrounding muscles, and the full range of motion to ensure you are in the best possible shape when entering the operating room.
  2. Nutritional Support: Proper nutrition plays a critical role in overall health and can significantly impact your recovery from surgery. By optimizing your diet with the guidance of a dietitian, you can ensure you are meeting your body’s essential needs for nutrients, vitamins, and minerals necessary for healing and rebuilding strength.
  3. Mental and Emotional Preparation: As you approach your surgery date, addressing any mental or emotional concerns can help reduce stress, anxiety, and improve your overall mental preparedness for the procedure. Tools such as mindfulness practices, relaxation techniques, and discussing your concerns with healthcare providers can be invaluable in this preparation process.
  4. Patient Education and Support: Understanding the details of your specific surgery, your role and responsibilities in the recovery process, and having access to essential resources and support can significantly contribute to the success of your prehabilitation efforts.

The Multiple Benefits of Prehabilitation in Orthopedic Surgery

Incorporating a proactive prehabilitation program into your surgery preparation has several benefits, including:

  1. Reduced Complications: Patients who participate in prehabilitation programs often experience fewer postoperative complications, such as infections, blood clots, or excessive bleeding, due to their optimized pre-surgery physical state.
  2. Improved Surgical Outcomes: By entering surgery in the best possible condition, patients have the potential to achieve better outcomes. Enhanced strength, flexibility, and mental preparedness can result in shorter procedural times and greater overall surgical success.
  3. Expedited Recovery: Prehabilitation can also accelerate your post-surgery recovery timeline, allowing you to regain strength, mobility, and function more rapidly than unprepared patients. Having a strong foundation before surgery gives you a head start on the rehabilitation process and can get you back to your normal activities with greater ease.
  4. Increased Confidence and Emotional Resilience: Being better prepared, both physically and mentally, for your upcoming surgery can increase your level of confidence in the process and your ability to handle any challenges that may arise during recovery. This emotional resilience is invaluable in navigating the post-surgery journey with a positive outlook and determination.

Real-World Applications for Various Orthopedic Procedures

Prehabilitation can be applied to a wide range of orthopedic surgery types, including:

  1. Joint Replacement Surgery: For patients undergoing joint replacement procedures, such as total hip or knee arthroplasty, prehabilitation can enhance mobility, flexibility, strength, and stamina before surgery, contributing to improved clinical outcomes and recovery.
  2. Spinal Surgery: Those preparing for spinal surgery, such as spinal fusion or discectomy, can significantly benefit from targeting their core strength, flexibility, and overall preparedness as they enter the operating room.
  3. Arthroscopic Surgery: For individuals undergoing arthroscopic procedures to address sports injuries, degenerative conditions, or other joint issues, prehabilitation can fortify the muscles surrounding the affected joint and enhance overall recovery.
  4. Orthopedic Trauma and Fracture Surgery: Patients recovering from fractures or orthopedic trauma can also benefit from prehabilitation programs focused on regaining strength, mobility, and function before surgery, leading to improved postoperative outcomes and quality of life.

Conclusion

Prehabilitation is a crucial element in optimizing your orthopedic surgery outcomes and expediting your recovery journey. By embracing a proactive and holistic approach to your physical and mental preparedness, you can take confident strides toward improved orthopedic health and overall well-being.


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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Guide to Fall Fitness and Health

Article featured on VeryWellFit

The end of summer can seem like a sad time of year, but there’s something about the cool, crisp air that can breathe some new life into your usual routine, especially when it comes to exercise.

1. Take Advantage of the Great Outdoors

Without the heat and humidity, outdoor workouts become much more comfortable and, after a busy summer, many of us are ready to get back to some sort of fitness routine. Fall weather, for many areas, offers some of the best outdoor workouts all year long.

With kids back to school and holidays on the way, it may be a challenge to find time to exercise, especially when there’s not as much daylight. Challenge, however, is at the very heart of staying fit, particularly with the long days of winter to come.

Getting started now can help you generate enough momentum to make it through the coming seasons without gaining weight. Try these great fall workouts to keep you fit.

Walking

Walking is just about the easiest way to exercise outside and a great way to get in some extra movement throughout the day. With cooler weather, you don’t have to worry about sweating as much, so that may make it easier to be active all day long.

All you really need is a good pair of walking shoes and, perhaps, some fall weather gear to keep you warm, dry and protected. The key to making it enjoyable is to make it a daily thing:

  • Make it a habit to walk every day when you get home from work or at night after dinner.
  • Get up 10 minutes early and start your day with a brisk walk around the block. Use the time to think about what you want to accomplish and make your to-do list.
  • Plan fall activities that involve walking: apple-picking, hunting for the perfect pumpkin or enjoying the beautiful colors with some colorful autumn walking.
  • Get to work a few minutes early and take a few laps around the parking lot.

Hiking

Fall is a great time to go hiking, with cool weather, no bugs and, of course, magnificent views. Plus, hiking burns mega-calories as you increase your elevation and really work those legs.

Just a few reasons to add hiking to your routine:

  • It works multiple areas of fitness: Not only do you strengthen your muscles by climbing, but you also increase your cardio endurance as well. Walking or hiking up an incline gets your heart rate up, helping you burn calories and get fit.
  • It works multiple muscles: Hiking up and down even small inclines involves the glutes, quads, hamstrings, calves, core and the feet.
  • It gets you outside: If you’re like most people, you spend a lot of time inside working. Hiking lets you get back to nature, clear your head and remember there’s a world outside.
  • Hiking is great fall exercise: Not only is fall perfect for hiking, if you do it at the right time you can see amazing colors as the leaves change.

If you’re in a flat area, look for small lakes, forest preserves or bike trails that allow you to get away from city life and enjoy the great outdoors.

If you do hike, you’ll want to make sure you have the right equipment like hiking boots, and a way to stay hydrated.

Running

Rounding out the top outdoor fall activities is running.

Fall is probably the best time of year for running outdoors. It’s not too hot, not too cold and watching the leaves change colors each time you head outside can make each workout a new adventure.

The real key to making fall running more comfortable is to dress in layers so you don’t get too hot or too cold. Next? Making sure people can see you if you’re running in the dark by wearing reflective running gear.

2. Get Back to the Gym

When the weather turns iffy, getting to the gym can help you stay on track with your workouts, especially if you get involved in a variety of activities.

To make the most out of your time at the gym, don’t just do the same machines each time you go, but take advantage of all your gym has to offer:

  • Swimming: Swimming is such a great no-impact activity and perfect for a complete, whole-body workout.
  • Fitness classes: There’s an energy you gather from other people when you workout in a class setting that you often don’t get working out by yourself.
  • Hire a personal trainer: Fall is the perfect time to hire a pro and get your workouts on the right track from day one.
  • Work out with a buddy: If you feel intimidated or don’t like working out by yourself, bribe a friend into working out with you. Knowing you have to show up will keep you motivated.
  • Keep it interesting: If you tend to gravitate to certain cardio machines, you can always change things up with interval training, which is a great way to burn calories and get in shape. You can even try more variety by mixing and matching different cardio machines, like in this cardio medley workout.

Making Your Exercise Habit Stick

Making fitness stick is all about momentum (among other things), so if you’re a beginner, start with about 3 days of exercise a week.​

Do more if you can, but always start where you are rather than where you want to be. Ease your body and your mind into your new exercise schedule to minimize the risk of injury and add on as you get settled in.

3. Get Fit at Home

You don’t have to go to a gym to get back into fitness. Working out at home can be just as effective, especially if you’re just not crazy about the gym or you’re on a budget.

Working out at home has a number of benefits including:

  • Convenience: You don’t have to pack a bag or drive anywhere.
  • Flexibility: Having a home gym means you can do a workout any time.
  • Variety: While you may not have access to all the machines a gym has, you do have access to a variety of ways to exercise. Workout videos, workout apps on your smartphone or tablet or making your own workouts.
  • Easy on the wallet: All you really need for a great workout is your own body. As you progress from bodyweight exercises, you can buy inexpensive equipment such as resistance bands or dumbbells.

One thing to keep in mind is that working out at home does require some self-discipline. There’s always something that needs to be done, whether it’s work, laundry, or paying bills. It’s easy to let that become an excuse to skip your workouts.

Create a habit you can stick with by working out at the same time every day and including lots of variety in your routine.

4. Try Something New

Summer often finds us being weekend warriors–going for long bike rides, playing sports and just generally getting out and being more active.

When fall hits, many of us head to the gym or bring our workouts indoors and that can quickly lead to boredom and burnout. So this is a great time to try something completely different.

Tai Chi

Also known as a moving meditation, tai chi is a slow, fluid activity that helps improve balance and strength while keeping you relaxed and connected to your body.

Tai chi is an excellent activity to do on a chilly fall night to help you stay active. It can boost your mood, improve posture and even improve your heart health.

With the stress of going back to work and school, tai chi is the perfect stress-relieving workout.

Yoga

Yoga is another kind of moving meditation that promotes balance, flexibility and soothing mind/body connections. Depending on the type you choose, yoga can be relaxing or it can be challenging, sometimes both.

You find a local yoga studio near you, try a yoga app or videos, or even put together your own series of poses.

Barre Workouts

This ballet-inspired workout focuses on balance, coordination, and core strength by incorporating a mix of exercises that go through a full range of motion and those that isolate and hold challenging positions. Popular examples include Physique 57, The Bar Method, Pure Barre, and Pop Physique.

CrossFit

If you really want to test your limits, try something like CrossFit. This type of workout involved high-intensity interval training, doing exercises with very heavy loads and measuring a variety of metrics during each workout so you can see your improvement. The movements are considered functional, meaning they engage your whole body in a variety of ways.

CrossFit is very high intensity and not necessarily for beginners, so you’ll want to have some exercise experience and make sure the gym you choose has a good reputation.

Circuit Training

If you want something with a lot of variety but without the intensity of something like CrossFit, good old-fashioned circuit training is a great choice.​

With circuit training, you choose 10 or more exercises, either cardio, strength training, or both and do each one, one after the other with no rests in between. With this kind of training, you work multiple areas of fitness, burn more calories and make your workouts more interesting.

Sample Cardio Circuit

Warm up with 5 minutes of light cardio and then do each exercise below, one after the other, without resting in between. Complete 1-3 circuits.

  • 1 min – Plyo Jacks
  • 1 min – Burpees
  • 1 min – Jog in Place
  • 1 min – High Knee Jogs
  • 1 min – Plyo Lunges
  • 1 min – Ski Abs
  • 1 min – Squat Kicks
  • 1 min – Jumping Jacks
  • 1 min – Squat Jumps
  • 1 min – Speed Skaters

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

7 Most Common Accidents and Injuries During Back to School

Article featured on HealthPartners

Whether your kiddo is a little daredevil or just a bit klutzy, accidents happen.

The good news is that most mishaps result in minor injuries that can be treated with a dab of antibacterial ointment, a little rest, and lots of hugs and kisses. But the reality is that every tumble has the potential to be “the big one” – an injury that has you speeding toward the nearest hospital.

But it’s a fine line. What kinds of child injuries really raise the boo-boo bar? When is a trip to urgent care enough? And when might you need to seek highly-specialized emergency care at a pediatric trauma center?

1. Falls: The most common cause of injury for kids of all ages

Falls are the leading cause of injury among children. In fact, the Centers for Disease Control and Prevention (CDC) says that roughly 8,000 children are treated in U.S. emergency rooms for fall-related injuries every day.

When and where are falls most likely to happen?

Playgrounds, especially slides and monkey bars, are some of the most common causes of injury. Other common fall hazards include:

  • Stairs
  • Beds without railings
  • Windows
  • Elevated landings
  • Baby walkers
  • Slippery bathtubs
  • Cluttered pathways

Also, while falls are the most common injury for kids of all ages, babies and toddlers are especially fall-prone. Little humans simply don’t have the same movement control and balance that older kids and adults do. Of course, there are numerous child fall prevention best practices that can help reduce the chances of a serious injury. But falls can still happen in a flash.

What types of fall injuries may need specialized trauma care?

Head, neck, back or spine injuries, and broken bones top the list. More specifically, these injuries can often need the highest level of trauma care – or what’s often called Level 1 trauma care. Why? These kinds of injuries can be more complex, which may require expert care from a range of specialists.

In addition, we suggest that you bring your child to a trauma center right away if they’re experiencing any of the following symptoms after a fall:

  • Difficulty breathing
  • Possible broken bones – especially if the potential fracture is located in areas like the head, face, neck, back or pelvis, or if a bone has pierced through the skin – ligament tears or a spinal cord injury
  • New or worsening bleeding or swelling, headache, nausea or vomiting
  • Loss of consciousness or memory loss surrounding the accident

Learn more about what to do if your child falls and hurts themselves.

2. Being struck by or against an object: Accidental impacts

Most kids get bumped into on a regular basis – especially if they play sports (or have older siblings). Usually these run-ins are minor accidents caused by playing a little too hard or getting distracted.

But according to CDC and NEISS All Injury Program data from 2000-2018, the frequency of emergency department visits after being struck by or against an object is second only to falls, especially for kids aged 0-14.

When and where are kids most likely to get struck by or against an object?

These types of childhood injuries can happen anytime and anywhere. Here’s just a sampling of some of the accidents that fall into this category:

  • Walking into a wall, door or piece of furniture
  • Being hit by an object such as a baseball or a falling storage box
  • Getting hit and hurt by another player during a football, soccer, lacrosse, softball, baseball or other sports game
  • Being pinned under a piece of furniture or an appliance that tipped over

What types of “struck by or against” injuries may need trauma care?

Head, neck, back or spine injuries, and broken bones are often top trauma priorities for these types of accidents, too. Also, if your child is injured after being pinned under or against something, internal injuries can be a concern.

We suggest heading to a pediatric trauma center if your child is experiencing any of the following symptoms:

  • Difficulty breathing
  • Possible broken bones – especially if the potential fracture is located in areas like the head, face, neck, back or pelvis, or if a bone has pierced through the skin – ligament tears or a spinal cord injury
  • New or worsening bleeding or swelling, headache, nausea or vomiting
  • Loss of consciousness or memory loss surrounding the accident

3. Motor vehicle accidents: The most common injury for teen drivers and riders

There are millions of motor vehicle accidents every year. Next to falls, these accidents are the most common causes of nonfatal injuries among teenagers.

When and where are motor vehicle accidents most likely to happen?

Whether your child is cruising in your family car or riding an ATV at the cabin up north, motor vehicle accidents can happen anytime. And teens between 16 and 19 are at a higher motor vehicle crash risk than any other age group, according to the CDC.

Why? One reason is because teens are less experienced drivers or they’re riding with less experienced drivers.

The CDC says that the crash risk for teen drivers is especially high during their first few months of licensure. In addition, the presence of other teen passengers increases crash risks.

When may trauma care be needed after a motor vehicle accident?

Motor vehicle accidents can cause a range of injuries – some obvious and some subtle. And even low-speed accidents can leave kids with an injury.

After any motor vehicle accident, we suggest getting your child checked out. Some injuries may or may not present themselves right away. Urgent care can be a good choice for minor bumps, scrapes or bruises.

If an ambulance arrives and paramedics say a trip to the ER is recommended, we suggest you follow their advice and ask to be taken to the nearest pediatric trauma center.

In addition, we recommend seeking pediatric emergency care if your child has any of the following injuries or symptoms:

  • Difficulty breathing
  • Visible or possible head, neck or back injuries
  • Possible broken bones – especially if the potential fracture is located in areas like the head, face, neck, back or pelvis, or if a bone has pierced through the skin – ligament tears or a spinal cord injury
  • New or worsening bleeding or swelling, headache, nausea or vomiting
  • Loss of consciousness or has memory loss surrounding the accident

4. Cuts and puncture wounds: Injuries that are more than a little scratch

Whether they’re playing with friends or helping you in the yard, a lot of kids accidentally cut or poke themselves with something sharp. Most wounds will sting and throb, but once they’re cleaned and patched up they typically heal pretty quickly.

But more serious lacerations or piercings are relatively common, especially for kids between 5 and 14 years old.

When are cuts and piercings most likely to happen?

Usually, most deep cuts or piercings occur after another common kid injury occurs – namely a bad fall or being hit by something. But other household accidents involving machinery like yard tools, kitchen appliances or cutlery can be the culprits, too.

When may trauma care be needed for cuts and piercings?

If your child has any lacerations or puncture wounds that occurred after a fall, being hit by an object, or may involve a broken bone, head to the nearest trauma center. Multiple injuries will likely require care from multiple specialists.

If a cut or puncture is the primary injury, get emergency pediatric trauma care if your child’s injury is:

  • Bleeding heavily or the bleeding hasn’t decreased after five to 10 minutes of direct pressure
  • Causing numbness or inability to move fingers, toes, arms, legs, joints or other parts of their body
  • Deeper or longer than ½ inch
  • Located on your child’s head or face, or close to an eye
  • Caused by a dirty or rusty object
  • Embedded with dirt, gravel or other debris
  • Has ragged or separated edges
  • Caused by an animal or human bite
  • Extremely painful
  • Showing signs of infection (e.g. increased warmth, redness, swelling or drainage, or foul odor)

5. Bites and stings: Wounds caused by animals, insects and humans

The vast majority of bites and stings are minor – requiring little to no medical treatment. But according to the previously mentioned CDC and NEISS All Injury Program data, bites and stings are the third most common reason for ER visits for kids aged 0-9.

When and where are bites and stings most likely to happen?

Like any injury, bites and stings can happen anytime, anywhere. Among children, dog bites are some of the most common injuries we see.

When may trauma care be needed after a bite or sting?

After any bite or sting, seek emergency pediatric trauma care if:

  • The wound (or wounds) is bleeding heavily or the bleeding hasn’t decreased after five to 10 minutes of direct pressure
  • The wound (or wounds) is showing signs of infection (e.g. increased warmth, redness, swelling or drainage, or foul odor)
  • Your child is having difficulty breathing or showing other signs of an allergic reaction such as swell hives, wheezing or trouble swallowing, rapid pulse or dizziness

Specifically for animal bites, seek emergency care if:

  • The animal that bit your child is wild
  • The bite or bites are deeper or longer than ½ inch – especially if they’re located on your child’s face and/or near an eye
  • The bite is from a venomous snake or spider
    • Venomous snake and spider bites are rare in the Midwest, and Minnesota and Wisconsin have just two species of poisonous snakes
  • The bite is from a bat (which is uncommon in Minnesota and beyond, but requires fast care)

6. Foreign bodies: When something is where it shouldn’t be

It’s safe to say that every kid experiences a “foreign body” at some point during their childhood. Whether it be a splinter in their finger or a sweet pea in their nose, curious kiddos get things stuck.

But more serious cases happen. In fact, it’s the fourth most common reason for an ER trip for kids between 1 and 4 years old.

When and where are foreign body injuries most likely to happen?

Most of the time, the child will inhale or ingest something on their own. This can happen during a mealtime or during playtime, when there are a lot of choking hazards around.

When may trauma care be needed for removing a foreign body?

Most foreign bodies can pass through their gastrointestinal track without issue, but sometimes they become lodged in the throat, stomach or soft tissues. Choking and bowel obstructions are the biggest concerns, and require emergency medical care.

If your child appears to be choking, take action by using choking first aid techniques like back blows or the Heimlich maneuver to dislodge the object. If you don’t know how or your efforts aren’t working, call 911.

If your child has swallowed something and you’re unsure if it can be passed naturally, call your doctor. Go to a pediatric trauma center if you notice any of the following symptoms of a possible bowel obstruction:

  • Severe abdominal pain, cramping or swelling
  • Vomiting
  • Bloating
  • Loud bowel sounds
  • Inability to pass gas
  • Constipation

7. Burns: Injuries that aren’t only caused by fire

Whether a curious hand grabs for a hot pan or repeated sunscreen applications didn’t get the job done, mild burns are pretty common for kids.

But only a little amount of time – sometimes just seconds – is needed for burn injuries to worsen.

When and where are burns most likely to happen?

Thermal burns – burns caused by coming into contact with flames, or hot metals, liquids or steam – are the most common among children. But other types of burns include:

  • Chemical burns caused by acids or solvent cleaners (e.g. bleach, ammonia, paint thinner)
  • Electrical burns after coming into contact with an electrical current
  • Radiation burns (aka sunburn)
  • Friction burns such as road rash or carpet burn
  • Cold burns such as frostbite

When may trauma care be needed for burn injuries?

If a burn has caused any damage below the epidermis – the outer layer of the skin – some degree of specialty care may be needed. Blisters signal a second-degree burn that’s gone deeper, and any charring or whitish marks are a sign of the most severe third- or fourth-degree burns.

The more severe or widespread the burn, the higher degree of specialty care that is needed and suggest that kids get specialized burn care if:

  • Burns are located on the face, ears, hands, feet or genital area where permanent damage is a risk if not treated properly
  • Burns appear deeper than first-degree and/or cover a large area of the body (e.g. larger than the size of your palm)
  • There are signs of infection (e.g. increased warmth, redness, swelling or drainage, or foul odor)
  • Pain, irritation or discoloration worsens

For the worst kid injuries, get the best possible trauma care

Accidents happen. And the worst ones can result in injuries that need highly-specialized care from pediatric trauma experts.


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, 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 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