Tips for Mastering Acute Pain

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Importance of Posture in Maintaining Optimal Orthopedic Health

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Article featured on Movement Orthopedics

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

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

Understanding the Foundations of Healthy Posture

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

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

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

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

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

Common Causes of Poor Posture

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

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

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

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

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

Tips for Improving and Maintaining Healthy Posture

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

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

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

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

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

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

Long-Term Effects of Poor Posture on Orthopedic Health

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

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

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

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

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

Conclusion

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

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Prehabilitation: An Essential for Successful Orthopedic Surgery Outcomes

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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

Are Rest Days Important for Exercise?

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Article featured on Healthline

We’re always told to stay active and get regular exercise. But whether you’re training for a competition or feeling extra motivated, more isn’t always better.

Rest days are just as important as exercise. A successful fitness regimen isn’t complete without rest days.

Taking regular breaks allows your body to recover and repair. It’s a critical part of progress, regardless of your fitness level or sport. Otherwise, skipping rest days can lead to overtraining or burnout.

Plus, your muscles need glycogen to function, even when you’re not working out. By getting adequate rest, you’ll prevent fatigue by letting your glycogen stores refill.

3. Reduces risk of injury

Regular rest is essential for staying safe during exercise. When your body is overworked, you’ll be more likely to fall out of form, drop a weight, or take a wrong step.

Overtraining also exposes your muscles to repetitive stress and strain. This increases the risk of overuse injuries, forcing you to take more rest days than planned.

4. Improves performance

When you don’t get enough rest, it can be hard to do your normal routine, let alone challenge yourself. For example, you might be less motivated to do an extra rep or run another mile.

Even if you push yourself, overtraining decreases your performance. You may experience reduced endurance, slow reaction times, and poor agility.

Rest has the opposite effect. It increases energy and prevents fatigue, which prepares your body for consistently successful workouts.

5. Supports healthy sleep

While regular exercise can improve your sleep, taking rest days is also helpful.

Physical activity increases energy-boosting hormones like cortisol and adrenaline. Constant exercise, however, overproduces these hormones. You’ll have a hard time getting quality sleep, which only worsens fatigue and exhaustion.

Rest can help you get better sleep by letting your hormones return to a normal, balanced state.

How to do rest days right 

The ideal rest day looks different for each person. It depends on the intensity and frequency of your normal routine, along with your lifestyle outside of exercise.

However, there are general guidelines for incorporating rest days in various workouts.

Cardio

Typically, rest days aren’t necessary for light cardio. This includes activities like leisurely walking or slow dancing. It’s safe enough to do every day, unless your doctor says otherwise.

But if you’re doing moderate or vigorous aerobic activity, rest days are essential. It’s recommended to take a rest day every three to five days. If you do vigorous cardio, you’ll want to take more frequent rest days.

You can also have an active rest day by doing a light workout, like gentle stretching.

To determine when you should rest, consider the recommendations for aerobic activity. Each week, adults should get 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity. You can also do a combination of moderate and vigorous activity.

These guidelines can help you plan your rest days. For example, if you’d like to do three days of 50-minute vigorous cardio sessions, you can plan rest days and other workouts around them.

Running

While running is a form of cardio, it usually requires a different approach to rest days.

If you’re a beginner, start running three days a week. Running too much too soon can lead to fatigue and overuse injuries.

On the other days, let yourself rest or do different activities. Your other workouts should involve muscles you don’t use while running.

Rest days are even more important if you’re training for a marathon. In the last three weeks before the event, it’s best to rest more often. A personal trainer or running coach can explain how to rest based on your goals.

Bodybuilding

Bodybuilding, or weight training, incorporates rest days by rotating the muscles worked.

After exercising a specific muscle group, let it rest for one to two days. This gives your muscles a chance to repair and heal.

On the other days, train different muscles. Be sure to work opposing muscles to keep your body balanced.

One way to do rest days is to assign a day for each body part. For instance, Monday can be leg day, Tuesday can be chest day, and so on.

For weight loss

If you’re trying to lose weight, you should still have regular rest days.

Rest allows your muscles to rebuild and grow. And when you have more muscle, you’ll burn more calories at rest. That’s because muscle burns more energy than fat.

Additionally, when you feel refreshed, you’ll be more likely to stick to your exercise 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

Staying Safe While Exercising in the Heat

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Article featured on Mass General Brigham
Whether you exercise indoors, on a trail, on a field, or at any other location, your body can overheat. Everyone who exercises—even high-level athletes in prime condition—should have a plan to prevent heat-related illness and be aware of the signs.

Hot weather workouts can lead to heat-related illness

“Heat-related illness is your body’s response to excessive heat, excessive sweating, and the associated dehydration and loss of salt. Your body is basically telling you that you need to cool off,” Dr. Eby says. “When you develop symptoms of heat-related illness, your internal body temperature could be rising. That affects cellular and organ function, and it can damage internal tissues.”

Heat-related illness is a continuum, Dr. Eby says, from mild and reversible symptoms to a medical emergency. The stages are:

  1. Heat cramps, which cause muscle cramps, often in your legs or stomach
  2. Heat exhaustion, which can cause exceptionally heavy sweating, clammy skin, dizziness, weakness, and nausea
  3. Heatstroke, a life-threatening condition that can happen when your body temperature is over 104°F (40°C)

What to do when you’re overheated while exercising

The moment you notice any early signs of heat-related illness:

  • Get out of the heat or sun immediately.
  • Remove extra clothing.
  • Rest.
  • Drink water or a sports drink (but don’t take salt tablets—they can make you more dehydrated).
  • Sponge yourself with water and fan your skin (don’t drench yourself with large amounts of cold water).

You should seek immediate medical attention if you:

  • Have a fever
  • Pass out
  • Throw up
  • Don’t feel any better after resting and cooling yourself for an hour

How to prevent heat exhaustion while exercising

Hydration: the best way to prevent heat exhaustion while exercising

It’s essential to drink plenty of fluids before, during, and after a workout—even if you don’t feel thirsty.

“Hydrate, hydrate, hydrate,” Dr. Eby says. “Many athletes may say, ‘I don’t need anything.’ But it’s so important to make sure that you’re maintaining hydration for your health and your performance. Coaches, trainers, and parents can help. Make sure you have hydration available for athletes, and normalize that athletes need to be drinking.”

Dr. Eby and the American Council on Exercise suggest the following plan for hydration while you exercise:

  • Several hours before exercise: 17 to 20 ounces of water
  • 20 to 30 minutes before exercise or during warm-up: 8 ounces of water
  • Every 15 to 20 minutes during exercise: 4 to 8 ounces of fluid

Other tips to prevent heat exhaustion

When exercising in the heat, you should:

  • Limit training on very hot days, especially in the middle of the day. Get your workouts in during the morning or evening hours.
  • Dress in light-colored, loose, moisture-wicking clothing. The right clothes can help your body’s natural cooling mechanism function at its best.
  • Pace yourself. Don’t start with high-intensity activity. Instead, take your time, build intensity slowly, and back off if your body tells you to.
  • Find a buddy, such as a teammate or a running partner. Remind each other to drink fluids, and monitor each other for any symptoms.
  • Rest often in shady areas. For example, plan your running route to make sure it includes some shade. Or bring a pop-up tent for the sidelines on gameday.
  • Wear sunscreen, because sunburn can affect your body’s ability to cool itself.

What heat index is dangerous for sports?

Heat index is a way of characterizing what the temperature outside actually feels like to the human body. It’s also sometimes called “apparent temperature” or “real feel.” Heat index takes into account relative humidity in addition to air temperature. Athletes, parents, coaches, and team administrators can use the heat index for sports decisions, to set heat guidelines for sports and other activities.

The National Weather Service offers a heat index calculator and chart. You can use the tools to calculate the heat index and determine whether it’s safe to be exercising in the heat.

There are general heat index guidelines for youth sports and other people in high-risk groups, such as older people. Those guidelines indicate that you should begin to use caution at a heat index of 80. When the heat index is 90 or higher, athletes can be at risk for heat-related illness.

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

Top 5 Most Common Causes of Summertime Injuries

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Article featured on Complete Care

Summer is a time for sunshine, stress relief…and sometimes, summertime injuries. Although most people spend their summers slowing down, spending more time with loved ones, and enjoying leisurely days by the pool, it’s also the time of year when injuries are the most common. The best way to enjoy your summertime outdoor activities is to try your best to prevent injuries from happening and seek medical attention right away when necessary.

We want to do whatever we can to ensure that you and your family are safe all summer long. If tragedy does strike, we are here to take complete care of you. Here are the top 5 most common causes of summertime injuries.

1. Sports injuries

What is the most common summertime injury? Most summertime injuries occur while playing sports. While sports are a great way for the kids to exercise and spent more time outdoors, this does make them more susceptible to injuries such as:

  • Sprains and strains
  • Fractures
  • Concussions
  • Broken bones
  • Dislocations

Common sports injuries are usually caused by inadequate stretching or warmups before an activity, not wearing the proper protective gear, improper training, or overtraining.

2. Heat-related illness

There’s nothing quite like basking in the warmth of the summer sun. Unfortunately, your fun in the sun can be cut short if you come down with a heat-related illness. Prolonged sun exposure can lead to a vast number of heat-related illnesses including sunburn, sun sickness, heat stroke, and dehydration that can result in severe symptoms such as:

  • Hot or red skin
  • Fatigue
  • Muscle cramps
  • Migraines
  • Dizziness or confusion
  • Nausea and vomiting

If you or a loved one begin to show these symptoms, move inside to an air-conditioned room. If that’s not available, move to a shaded area and drink water. Failing to do so could lead to a heat stroke, which could be life-threatening. If you’re experiencing any heat-related illnesses, head to your nearest emergency room where you receive quality heat exhaustion and sunburn treatment.

If you’re planning a day of outdoor activities, be sure to wear sunscreen and protective clothing, drink plenty of water, and limit your time in direct sunlight.

3. Bicycle injuries

Biking is an incredibly popular outdoor activity during the summertime. Not only is biking an effective form of exercise, but it is also a great way to bond with friends and family. However, accidents do happen and bicycle injuries are very common for both adults and children. Bicycle injuries are usually caused by:

  • Falling off of the bike
  • Poorly constructed bike paths, sidewalks, and roads
  • Getting into an accident with a car
  • Swerving to avoid obstacles

If you’re unsure what to do after a bike fall, it’s important to assess your or your child’s current condition and locate any injuries. If you have a concussion, stay put and call someone for help. Once you have done proper first-aid, seek medical attention for the injuries.

4. Playground injuries

Although the playground is a fun place for children to play, playground injuries are all too common. Minor bumps and scrapes can turn into broken bones or sprains. Playground injuries can be caused by:

  • Misuse of playground equipment
  • Poorly maintained playground equipment
  • Falling from equipment (monkey bars, jungle gyms, slides, etc.)
  • Roughhousing with other children

As a parent, it’s important to remember that playtime can be unpredictable at times. As long as you have eyes on your child at all times, you can potentially prevent an injury from happening or catch it right as it happens.

5. Swimming pool injuries

The swimming pool can be your child’s favorite place to be during the summertime —which can be very worrisome for parents. Not only is there a high risk for injury, there is also a high risk of drowning. Swimming pool injuries like slips and falls and drownings can be caused by a few factors:

  • Slippery areas around the pool
  • Lack of safety equipment
  • Lack of adequate supervision
  • Lack of signage around the pool

The pool is meant to be a fun and safe place for children and adults to relax, have fun, and cool off from the summer heat. The best way to avoid swimming pool injuries or drownings is to learn CPR, provide your children with arm floats or other flotation devices, and never leave them unattended.

Take complete care of your summertime injuries

Outdoor activities, although fun, require caution to prevent summertime injuries from occurring. Whether you get a grill burn at a 4th of July barbecue or are experiencing smoke inhalation symptoms from a summer bonfire, knowing where to get quality care can make all of the difference.

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 to Stay Strong and Coordinated as You Age

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Article featured on Harvard Health

So many physical abilities decline with normal aging, including strength, swiftness, and stamina. In addition to these muscle-related declines, there are also changes that occur in coordinating the movements of the body. Together, these changes mean that as you age, you may not be able to perform activities such as running to catch a bus, walking around the garden, carrying groceries into the house, keeping your balance on a slippery surface, or playing catch with your grandchildren as well as you used to. But do these activities have to deteriorate? Let’s look at why these declines happen — and what you can do to actually improve your strength and coordination.

Changes in strength

Changes in strength, swiftness, and stamina with age are all associated with decreasing muscle mass. Although there is not much decline in your muscles between ages 20 and 40, after age 40 there can be a decline of 1% to 2% per year in lean body mass and 1.5% to 5% per year in strength.

The loss of muscle mass is related to both a reduced number of muscle fibers and a reduction in fiber size. If the fibers become too small, they die. Fast-twitch muscle fibers shrink and die more rapidly than others, leading to a loss of muscle speed. In addition, the capacity for muscles to undergo repair also diminishes with age. One cause of these changes is decline in muscle-building hormones and growth factors including testosterone, estrogen, dehydroepiandrosterone (better known as DHEA), growth hormone, and insulin-like growth factor.

Changes in coordination

Changes in coordination are less related to muscles and more related to the brain and nervous system. Multiple brain centers need to be, well, coordinated to allow you to do everything from hitting a golf ball to keeping a coffee cup steady as you walk across a room. This means that the wiring of the brain, the so-called white matter that connects the different brain regions, is crucial.

Unfortunately, most people in our society over age 60 who eat a western diet and don’t get enough exercise have some tiny “ministrokes” (also called microvascular or small vessel disease) in their white matter. Although the strokes are so small that they are not noticeable when they occur, they can disrupt the connections between important brain coordination centers such as the frontal lobe (which directs movements) and the cerebellum (which provides on-the-fly corrections to those movements as needed).

In addition, losing dopamine-producing cells is common as you get older, which can slow down your movements and reduce your coordination, so even if you don’t develop Parkinson’s disease, many people develop some of the abnormalities in movement seen in Parkinson’s.

Lastly, changes in vision — the “eye” side of hand-eye coordination — are also important. Eye diseases are much more common in older adults, including cataracts, glaucoma, and macular degeneration. In addition, mild difficulty seeing can be the first sign of cognitive disorders of aging, including Lewy body disease and Alzheimer’s.

How to improve your strength and coordination

It turns out that one of the most important causes of reduced strength and coordination with aging is simply reduced levels of physical activity. There is a myth in our society that it is fine to do progressively less exercise the older you get. The truth is just the opposite! As you age, it becomes more important to exercise regularly — perhaps even increasing the amount of time you spend exercising to compensate for bodily changes in hormones and other factors that you cannot control. The good news is that participating in exercises to improve strength and coordination can help people of any age. (Note, however, that you may need to be more careful with your exercise activities as you age to prevent injuries. If you’re not sure what the best types of exercises are for you, ask your doctor or a physical therapist.)

Here are some things you can do to improve your strength and coordination, whether you are 18 or 88 years old:

  • Participate in aerobic exercise such as brisk walking, jogging, biking, swimming, or aerobic classes at least 30 minutes per day, five days per week.
  • Participate in exercise that helps with strength, balance, and flexibility at least two hours per week, such as yoga, tai chi, Pilates, and isometric weightlifting.
  • Practice sports that you want to improve at, such as golf, tennis, and basketball.
  • Take advantage of lessons from teachers and advice from coaches and trainers to improve your exercise skills.
  • Work with your doctor to treat diseases that can interfere with your ability to exercise, including orthopedic injuries, cataracts and other eye problems, and Parkinson’s and other movement disorders.
  • Fuel your brain and muscles with a Mediterranean menu of foods including fish, olive oil, avocados, fruits, vegetables, nuts, beans, whole grains, and poultry. Eat other foods sparingly.
  • Sleep well — you can actually improve your skills overnight while you are sleeping.

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

10 Ways to Move More in Everyday Life

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Article featured on Healthline

It can feel overwhelming when you’re trying to make time for exercise. Here are some tips I give my physical therapy patients… and how I manage to keep myself moving. I get it. We’ve all said, “Who has time to exercise when you’re a…”

Just fill in the blank: working parent, working night shifts, entrepreneur, student, person who commutes, or parent who stays at home keeping children alive. You’re not alone in trying to figure out how to fit exercise into your day.

Over the past 11 years, I’ve realized the I’ll-work-out-later approach doesn’t work for me. I have to block time out of my day to exercise so I can stay sane and maintain my health and strength.

And here’s another tip: Try adding in a few bonus activities throughout the day and week to keep your body moving. Just a few extra minutes of movement here and there really do add up over time.

Here are 10 ways to move more during everyday life, without having to block more time out of your busy schedule!

1. Take the stairs

I know. This is so boring, and you’ve heard it a bajillion times. Yet, it’s one of the best tips for a reason.

Taking the stairs instead of the elevator increases your heart rate, helps with balance, and improves lower-extremity strength. If you’re feeling saucy and have a few minutes, you can even do some heel raises off the edge of a step for calf strength, or take the stairs two at a time.

Skip the elevator, your body and heart will thank you.

2. Incorporate walking meetings

If you work from home or have transitioned to virtual conference calls, schedule a walk during one call per day.

If you don’t need to be staring at a screen looking at spreadsheets, plug in your headphones, slip your phone in your pocket, and solve the world’s problems on a walk. It’s a great way to mix up your daily routine.

And if you work in an office, take your one-on-one meetings to go. Walking together enhances team bonding, and you may even come up with better ideas. Research shows walking boosts creativity and enhances mental acuity.

3. Lunge it up

I do this a lot, and I get funny looks sometimes, but hey — I’m a busy woman, and my time is precious!

When you’re shopping, try walking lunges down the supermarket aisles while holding onto the cart. The cart offers a good balance point, and you can get about 10–20 lunges in a single pass, depending on how long your supermarket’s aisles are. Go for it, it’s surprisingly fun!

4. Sit on an exercise ball

Swap out your office chair for a stability ball. This can help with back pain and help improve posture, and while sitting on the ball, you can do some gentle mobility stretches for your neck, pelvis, and spine.

Try a hula-hoop motion and tucking and untuck your pelvis to help fire up your core stabilizers. If you want to add in some abdominal work, you can also try seated marches or other exercises on the ball — all while sitting at your desk!

5. Park far away

While we need to be safe and alert to our surroundings, if you’re in a safe and well-lit area, consider parking further from the entrance of wherever you’re going. Adding in a few minutes of walking time here and there adds up over time and can increase your daily step count!

6. Have more sex

Yup, you’re welcome. Some older research states that sex burns calories at a rate of about 3.1 calories per minute for women and about 4.2 calories for men.

So although it’s not the same as a vigorous jog, you can (for sure) work up a sweat during sex. Have fun, try new positions and techniques, and bond with your partner all while moving more.

7. Foster a pet

Our local shelter and other adoption agencies are always looking for volunteers to help. Take the family to the shelter and volunteer to take a few dogs for a walk.

You get to increase your time outside, help a dog and your community, teach your kids about caring for others, and spend some quality family time being active and moving your body. It’s a win-win-win for all involved.

8. Have a dance party

Clear the furniture from the room and put on some tunes. You can do this while cooking dinner, folding laundry, or vacuuming.

Dancing is a fabulous way to burn calories and work on your balance and coordination. Plus, you can make it a game or contest with your kids. They need to learn about 80s rock, right? Put on some ACDC (or whatever makes you tap your feet) and get shakin’.

9. Switch up your game night

During your next family game night, swap out cards or board games for active games.

Here’s a list to jog your memory: hide and seek, kick the can, scavenger hunts, Twister, freeze dance, potato sack races, pin the tail on the donkey, musical chairs, hopscotch, jump rope, hula hoop contests, limbo… the games you once played as a kid are just as fun to play now.

Games like these can be played with people of any age, as well as indoors or outdoors. My family has a blast playing Pin the Tail on the Donkey and Freeze Frame Dance Party, and we all are sweaty and tired afterward.

10. Exercise or stretch during TV time

I know this goes beyond all tenets of “binge and chill,” but hear me out. Walk on the treadmill, use a stationary bike, stretch on the floor, use weights for upper- and full-body strengthening, or do Pilates during your next Netflix sesh.

If you watch a 30-minute show and move the whole time, that’s 30 minutes of exercise you didn’t have before! You can even limit it to when the commercials come on if that feels like a good place to start.

Keep your exercise stuff near your “binge-watching” place, and do some bodyweight exercises or even foam rolling during your show. Just a few reps of bicep curls, tricep presses, or arm raises with light hand weights will make a huge difference in your arm strength, posture, and well-being.

This is especially true for women, who are at a higher risk of osteoporosis. Incorporate weight training into your routine to keep your bones healthy and strong.

The bottom line

I hope these ideas will motivate and inspire you to get up and move a bit more throughout your day.

I know how difficult it is to maintain a good routine. It can seem overwhelming when you first start to exercise, but trying a few of these things will help.

Start small by adding in a few lunges here and there, a walking meeting once a week, or stairs a few times, and before you know it, you’ll be movin’ and groovin’ much more than you were before.

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

Avoid Common Winter Injuries With These Helpful Tips

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Article featured on Orthopedic Institute of Pennsylvania

If you’ve experienced an injury or pain while performing a wintertime activity, you are not alone. Personal injury during winter is likely to occur from performing simple activities, especially if you aren’t prepared to prevent an incident. From your back, shoulder and neck to joints and knees, pain and injury in these areas are commonplace during the winter.

The good news? Preventing winter injuries is possible, and you can enjoy the season without unnecessary pain and stiffness. Read on to discover information about winter back injuries, winter shoulder injuries, and — most importantly — health and safety tips to avoid any orthopedic winter injuries.

What Are the Most Common Winter Injuries?

Winter weather conditions bring with them a variety of potential risks for personal injury, as well as injury to others. Some of the most common winter incidents that lead to personal injury include:

  • Falling on ice and snow
  • Experiencing muscle strain from shoveling snow or scraping ice off the car
  • Driving and motor vehicle collisions
  • Accidents while playing winter sports and activities

Not all incidents will cause severe injury, but some winter accidents can be quite serious, especially for certain age groups and for people suffering from previous injuries.

SLIPPING AND FALLING ON ICE AND SNOW

Slipping and falling on ice can be a scary experience. Ice can be difficult to see both at night and during the day. What looks like water pooled on the pavement can actually be a sheet of ice. You could step off the curb and right onto a slippery ice patch. When this happens, severe injury can occur if you fall to the ground. You may be able to recover and only skid briefly, but even if you don’t end up falling, you can wrench your back or experience another kind of injury in your attempt to recover.

Anyone is in danger of injuring themselves by falling or slipping on ice or snow, but seniors are especially at risk. In fact, according to the CDC, falls are the leading cause of injury among older Americans, and winter weather conditions only exacerbate that concern.

There are a variety of potential injuries that can occur from falls on ice, but the most common include the following:

  • Bruises
  • Head or brain injuries, including concussions
  • Ankle strains and twists, and other kinds of muscle sprains and ligament strains
  • Broken bones, most commonly hip and wrist fractures
  • Back injuries, including spinal compression fractures
  • Injuries to the spinal cord

Prevention is always the best method to avoid a slip or fall on icy days, and there are a few things you can try to keep you and your family safer:

  • Wear proper footwear made for icy and snowy conditions.
  • Keep your stride shorter and avoid long steps.
  • Slow things down — try not to rush or run outdoors.
  • Keep de-icer or sand on hand for when things get slippery around your house.
  • In case of injury, always have your cell phone handy.
  • If you need to do outdoor chores, take your time and don’t hurry.

Unfortunately, even with the best preventative measures, accidents happen. Skeletal and muscular issues arise every winter when people fall on ice or snow. If the fall is serious, you may need to call 9-1-1 or go to the ER immediately.

However, some people are unaware that they have a severe injury. This may be because they don’t feel the effects of the fall immediately, or they believe their pain and discomfort will pass with time. Symptoms like pain or swelling should not be ignored, and it’s important to seek the advice of a medical professional to assess your condition.

If you experience an injury on the ice or snow, whether it’s from slipping and falling or from attempting to prevent a fall, make an appointment with a specialist as soon as possible to determine if there is a serious injury. They will also be able to offer an effective treatment plan that meets your individual needs.

SHOVELING SNOW

One of the most loathsome winter jobs is shoveling the driveway and sidewalk. It can take a long time and require a lot of physical exertion. The low temperatures make the task of shoveling snow even more unpleasant. The repetitive actions of twisting and lifting while shoveling can cause severe strain on the body. All it takes is one muscle to be pulled the wrong way for your back, neck or shoulders to seize up.

Snow shoveling can be a potentially risky duty that can cause severe injury. A national study found that over the course of eleven years, there was an average of 11,500 emergency room visits due to snow shoveling injuries. The most common injuries reported were soft tissue injuries mostly to the lower back region. Among the remaining injury reports, lacerations and fractures were also reported, including injuries to the hands, arms and head.

DRIVING AND COLLISIONS

Most of us must continue to work and carry on with our normal, everyday activities even in snowy winter weather conditions. But if you aren’t prepared for winter driving conditions and don’t take the proper safety precautions, you can put yourself and others at risk. A study found that over a period of ten years, there were over 445,000 people injured as a result of weather-related vehicle collisions. The winter weather brings with it all kinds of potentially hazardous road conditions, such as:

  • Wet pavement
  • Sleet and slush
  • Full coverings of snow and ice

FALLING OR COLLIDING DURING WINTER ACTIVITIES

One of the most enjoyable parts of winter is the fun you and your family can have with all kinds of winter activities and sports. From ice hockey and skating to skiing and snowboarding, there are plenty of ways to stay active and have fun in the winter. For kids especially, sledding and tobogganing are some of the best childhood memories of their winter seasons.

These winter activities can be quite risky if you aren’t practicing safety. Falls and collisions in many winter activities can cause several forms of injury. Broken bones and stiff muscles and joints are some of the most frequently reported injuries when it comes to outdoor sports and activities. Running outdoors along the sidewalk or on trails can also pose safety risks if the pavement isn’t salted and the trails aren’t properly cleared.

TYPES OF WINTER INJURIES

These incidents produce various types of injuries, which can range from mild and easily treatable to severe and long-term. Some of the resultant injuries from these winter accidents most commonly include:

  • Head injuries
  • Shoulder injuries
  • Back injuries
  • Neck pain and tension
  • Knee joint pain and soreness
  • Wrist sprains
  • Elbow fractures and dislocation
  • Ankle sprains and strains
  • Hip fracture and soreness

HEAD INJURIES

Head injuries occur during the winter as a result of any number of incidents. Most commonly, falling on ice and hitting your head on the pavement can lead to a potentially serious brain injury. If this occurs, it will need immediate treatment by a physician. A brain injury can be difficult to treat, and often the symptoms won’t be noticed until long after the injury has occurred.

Head injuries can occur during winter activities like tobogganing, snowboarding and skiing, or one can also occur as a result of a motor vehicle collision, which has the potential to lead to serious long-term health consequences.

SHOULDER INJURIES

Shoulder injuries commonly occur when you fall on icy pavement. When your shoulder meets contact with the hard ice-covered pavement, dislocation can occur. This damage to the shoulder joint can be quite severe and leave you suffering from soreness and bruising for a long time afterward.

A torn rotator cuff can happen as the result of repetitive overhead motions from winter sports or shoveling snow. This muscle tear can leave you feeling sore and stiff and may result in a chronic injury as well.

BACK INJURIES

There are plenty of winter incidents and activities that can cause a back injury. The most common injury associated with shoveling snow is to the back, specifically the lower back. Back injuries can also be the result of a serious fall on the icy pavement or on the stairs. Falls during winter sports and activities can also result in a back injury.

Another common way to injure your back during the winter time is by scraping your car’s windshield to remove ice and snow. The bending and leaning motion your body performs while reaching across to scrape the ice can result in pulled and strained back muscles.

Depending on the level of severity, treating a back injury with heat may help to relax sore muscles. An injury that is caused by a fall on ice may damage your spine, so treatment by a physician will be required.

NECK INJURIES

Like back and shoulder injuries, neck injuries can occur due to a number of different winter incidents. The repetitive motion of shoveling snow can certainly lead to stiffness and soreness in the neck muscles. Neck injuries can also happen when scraping snow and ice from your car’s windshield when your muscles become strained from leaning and reaching.

These injuries can usually be treated with a heating pad to relax tense neck muscles. If a neck injury is caused by a fall or a motor vehicle collision, it should be treated at the emergency room.

KNEE PAIN AND STRAIN

High-impact winter sports can be very damaging to your knees over a period of time. This type of injury usually occurs while performing activities and sports such as skiing and snowboarding, where your knees are absorbing the shock of hard landings. Running outdoors on pavement can also cause a similar injury to your knees. The best thing to do with a knee injury is to take it easy until it heals, avoiding any high-impact activities.

WRIST FRACTURES AND STRAINS

A fall on the icy pavement can cause wrist injuries such as fractures and strains. When you take a fall, your natural instinct is to extend your arms and brace your fall with your hands. The impact of the fall on your hands can cause a severe wrist strain or even fracture.

The result can be a serious injury if not treated properly. Your wrist may heal improperly, which could lead to chronic pain later in life.

ELBOW INJURIES

Like wrist injuries, elbow injuries can also arise from a fall on icy pavement. When you extend your arms to brace your fall, not only do your wrists take the impact but your elbows do as well. Your elbow could become dislocated if the impact is so significant that it pops your bone out of position. Otherwise, a more potentially severe injury could be an elbow fracture. This can lead to long-term pain if not treated properly.

ANKLE STRAIN

Falls on slippery, icy pavement can also cause ankle injuries. When you struggle to recover your balance after slipping on ice, you can easily roll and twist your ankle. This may end up being a muscle injury whereby the tendon has been strained. Otherwise, a certain type of fracture in the ankle bone can result if more impact has been felt. This type of fracture can be caused not only by a fall on iced-over sidewalks, but also due to winter sports injuries.

HIP FRACTURE

Slips and falls on icy roads and sidewalks can result in many different types of broken bones, fractures and injuries. But one of the more severe injuries occurs when a fall is so hard and sudden that it fractures the hip bone. This can be a very difficult injury to repair, and it can also cause chronic, long-term pain. This injury especially affects seniors who are predisposed to osteoporosis or previous hip injuries. This injury should certainly be treated as an emergency by a physician.

Age Groups and Demographics Most Affected

Certain incidents and their resulting injuries may affect certain age groups more than others. It’s important to apply appropriate safety measures, so everyone can stay safe during the winter.

CHILDREN

Children are susceptible to falls. They can easily fall and injure themselves if they can’t reach handrails or don’t have proper balance. If your child experiences a fall, it’s important to first assess their head for any injuries and then check for elsewhere, like wrists and elbows.

Children especially enjoy their time sledding and tobogganing, which can put them at risk for injury. Be sure to always supervise kids during winter activities and provide them with helmets to protect their heads.

SENIORS

Like children, seniors are also at a higher risk of slipping and falling on icy pavement. Seniors can easily lose their footing and take a fall that can put them in severe danger. Seniors who have suffered in the past from hip injuries could further damage their hips or back. Seniors should be accompanied and helped down driveways and across parking lots to ensure they are stable and have the support to walk safely. Seniors with mobility issues may want to consider motorized scooters during the winter months for extra safety precautions.

ADULTS WITH PREVIOUS MEDICAL CONDITIONS

Adults with previous back, neck and shoulder injuries are also at risk to be severely injured in any of these winter incidents. A slip or a fall can trigger a past injury and can cause further damage. Additionally, adults with a predisposition to osteoporosis are also at higher risk for broken and fractured bones if involved in a collision or a fall.

ACTIVE ADULTS

Adults who remain active throughout the winter months are also at greater risk for injuries if proper safety precautions aren’t followed. Adults who ski and snowboard should be advised that, without the proper equipment, they can be at risk for head injuries as well as neck, shoulder, knee and ankle injuries.

People who run in the winter should be advised to use properly cleared and salted trails and sidewalks, so they don’t risk slipping and falling.

WINTER INJURY PREVENTION TIPS

Though many of these winter accidents can be quite common, they are easy enough to prevent by following specific steps.

  • Thoroughly and regularly salt driveways, sidewalks and stairs
  • Walk carefully across parking lots and provide children and seniors with additional support
  • Stretch before performing any physical exercise
  • Stay hydrated while exercising and shoveling snow
  • Ensure proper footing when shoveling snow or scraping ice off the car
  • Wear a helmet and protective equipment during winter sports
  • Always supervise children playing outdoors in the snow
  • Before shoveling or scraping, make sure to properly stretch

Most businesses and shopping centers take precautions to salt their parking lots and sidewalks once winter hits. Even still, patches may be missed or ice may have formed since the last salting. When rushing into stores and shopping centers, slow down and take your time to carefully walk across the parking lot. Look for areas that have been clearly salted or do not appear wet. Hold onto children and seniors to help stabilize them as you walk across the parking lot or driveway and indoors.

For back injury prevention, it is advised to stretch lightly at first, then move into a deeper stretch. If you are going to be shoveling snow, then it’s important to stay well-hydrated and take frequent breaks so as not to exhaust your body and muscles.

When performing winter sports and activities, be sure to always have the proper protective equipment, like helmets, to prevent head and other serious injuries. If you have access to a gym or can use a treadmill at home, it will prevent any risk of slipping and falling while running outdoors during the winter.

If you choose to run outdoors, go with a buddy and be sure one of you carries a cell phone to call for help in the event of an injury. Familiarize yourself with your running route ahead of time to ensure it’s an area that has been salted and cleared of ice and snow.

WINTER DRIVING SAFETY TIPS

Winter weather can make driving more difficult, which means it can put yourself and others at risk of injury. In order to prevent motor vehicle collisions, follow these winter driving safety tips:

  • Have proper winter-grade tires installed on your car
  • Store an ice scraper in your car
  • Keep windshield washer fluid full
  • Have your vehicle inspected, especially breaks
  • Have a winter safety kit in your trunk, including a high-visibility safety vest, gloves and jumper cables
  • Keep a first aid kit in your car
  • Never drive without a cellphone
  • Limit the time spent driving in the dark

WHAT TO DO IF YOU SUFFER A WINTER INJURY

If you or a family member suffers a winter injury, it’s important to first assess the severity level. Sometimes muscle injuries can be treated with ibuprofen and by applying ice or a heating pad (whichever is more comfortable) or taking a warm bath. However, more severe injuries will need to be treated immediately by a professional. If you suspect broken or fractured bones or a head injury, report it to a physician right away, visit the emergency room or visit your orthopedic injury clinic.

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

Growing Pains – Are They Real?

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Article featured on Nationwide Children’s.

It’s the middle of the night and your child wakes up complaining of leg pain for the third time this week. As a parent, you worry that it might not just be the result of sports practice earlier that day. Is it something much, much worse that you could be overlooking?

“Relax,” says Elise Berlan, MD. The discomfort may simply be from “growing pains.” Medically, growing pains aren’t a big deal, but they can prompt tears, sleeplessness and concerns for all involved.

Here are some common questions about growing pains, how to help your child through them, and when it may be time to see your pediatrician.

What Are Growing Pains?

Children, from preschoolers to preteens, typically experience growing pains as a dull, throbbing ache in both of their legs or calf muscles. The pains come and go, can occur in the day or evening, and can even wake a child up from sleep.

Many people assume that growing pains start in the bones – but there isn’t any scientific evidence that the discomfort is related to bone growth. Some experts think what we know as “growing pains” could be because of a lower pain threshold to muscle strains that are caused by normal play.

Who Gets Growing Pains?

Twenty-five to forty percent of children will experience growing pains at some point in their lives, and are slightly more common in girls than boys. Growing pains seem to happen during the preschool years and again during preteen years, with most cases reported between the ages of three to five and the ages of eight to 12.

What Helps Relieve the Pain?

  • Heating pads
  • Massage
  • Cuddles and distraction with a movie or toy
  • Stretching
  • Ibuprofen or acetaminophen. Ibuprofen can upset the stomach, so give it with food or milk. Never give a child aspirin because it can cause a rare reaction called Reye syndrome.

When Should My Child See a Doctor?

Growing pains never affect a child’s joints, and the pain typically only lasts a few hours at a time. If your child is complaining of long-lasting joint pain or joint pain in the morning, or if the joints look red or swollen, then go see your pediatrician. Also make a doctor’s appointment if the pain is accompanied by limping, fever, rash, changes in appetite, weakness or tiredness.

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