5 Exercises That Work to Prevent Sports Injuries

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Article featured on Florida Sports Injury & Orthopedic Institute

Prevent Sports Injuries: Why These Exercises Work

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

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

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

1. Single-Leg Romanian Deadlift for Hamstring Injury Prevention

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

How This Exercise Helps Prevent Sports Injuries

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

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

Step-by-Step Exercise Technique

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

2. Copenhagen Plank for Groin Strain Prevention

Prevents Groin Injuries • Hip Flexor Strains • Core Instability

Prevent Sports Injuries with Copenhagen Planks

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

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

Proper Copenhagen Plank Form

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

3. Banded Terminal Knee Extensions for ACL Injury Prevention

Prevents ACL Tears • Patellofemoral Pain • Knee Instability

Terminal Knee Extensions to Prevent Sports Injuries

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

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

Terminal Knee Extension Technique

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

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

Prevents IT Band Syndrome • Hip Impingement • Knee Injuries

Hip Mobility Work to Prevent Sports Injuries

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

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

90/90 Hip Mobility Exercise Form

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

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

Prevents Rotator Cuff Tears • Shoulder Impingement • Throwing Injuries

Y-T-W Exercises to Prevent Sports Injuries

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

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

Y-T-W Shoulder Exercise Technique

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

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

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

How to Prevent Sports Injuries: Implementation Guide

Add These to Your Training

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

Progress Slowly

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

Recovery Protocol

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

Get Professional Help

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

The Orthopedic & Sports Medicine Center of Oregon

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

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

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

OSM Locations

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

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

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

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

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

Running Tips: Preventing Injuries and Getting Race Ready

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Article featured on Emory Healthcare

Runners experience all sorts of health benefits, such as better heart health, stronger bones, building muscle and maintaining a healthy weight. But just like in any sport or activity, runners risk getting injured.

Running Tips for Beginners

Never run before? No problem. “Start slow and be patient with your progress,” advises Dr. Mason. “Before starting, talk to your primary care provider to make sure you’re ready to do vigorous exercise like running.”

  • Start with a walk-to-run program: Dr. Mason recommends a program that slowly shifts intervals of walking to running. You can do this by breaking your time into five-minute intervals (for example., a 20-minute workout would have four intervals of five minutes). For the first two weeks, walk for five minutes (a 5:0 walk-run ratio). After that, walk for four minutes and speed walk/jog for one (a 4:1 walk-run ratio). Two weeks later, walk for three minutes and run for two (a 3:2 walk-run ratio). Keep increasing every two weeks until you are running the entire time.
  • Take rest days: Beginning runners can expect soreness as they start their new exercise routine. Start by running every other day or three to four days a week. That way, your body has time to recover between runs.
  • Get good shoes: A specialty running store can analyze your stride (gait) and footfall and help you pick a shoe that’s right for you. Everyone runs in their own unique way, and the shoes your friend wears to run might not be good for you. Finding the right shoes can help prevent injury.
  • Where to run: While running on pavement can be hard on your knees, runners can get injured on any surface. Hard surfaces, like sidewalks, transfer more force to your knees. But softer surfaces, like trails, are less stable and have a higher risk of ankle injury. Dr. Mason suggests mixing up your running surface and routes to strengthen your legs and keep you balanced.
  • Increasing speed and distance: It’s safer to increase how fast or far you run gradually. First, increase your distance, then improve your speed. Start by increasing your distance by a half mile a week. Once you reach five miles a week, you can focus on picking up your pace. You can also add short sprints into the middle of your workout to increase your overall speed.
  • Prevent side stitches: Stay hydrated, avoid large meals a couple of hours before running, avoid sugary training snacks and focus on your breathing. Match your breathing rhythm to your running stride and take periodic deep breaths to keep oxygen flowing and avoid side aches.
  • Eat enough: Make sure you are eating enough and getting all of the macronutrients: protein, fat and carbohydrates. Sometimes the amount of nutrition we need to run can surprise us! Dr. Raiser believes that all runners can benefit from meeting with a sports dietician to help optimize your nutrition. But keep in mind that you should spread your food intake out to 5 to 6 meals throughout the day to optimize the absorption of important nutrients and keep your energy balanced throughout the day. If you regularly eat too little, you may have insufficient nutritional intake, which can lead to low energy availability—and can show up as fatigue, recurrent injuries (especially bone stress injuries), poor performance, and many other medical issues.

Running Advice When Training for a Race

Have your sights set on a race? Setting a goal like this can help structure your training as you work toward race day.

  • Training in the heat: Both doctors emphasize hydration before, during and after you train. When it’s hot outside, water alone may not be enough. Drink electrolytes to replenish what you lose when you sweat. Wicking or dry-fit clothing helps move heat away from your body.
  • Speed work: More experienced runners can use interval training to improve their pace. Add some high-intensity bursts in the middle of your runs.
  • Cross-training and prehab: When training for a race, you may think you should focus all your energy on running. But cross-training can actually help improve your running performance and help prevent injuries. Dr. Raiser emphasizes that “Runners need to train to run; this involves more than just running. This means that strength and agility training, general aerobic training, and mobility work are important for making you a better runner and avoiding injury.” Activities like swimming, cycling, rowing and weightlifting can help you increase your endurance and strength. “Prehab” exercises can help runners strengthen and stabilize their muscles and joints to prevent common running injuries.
  • The day before the race: Wondering if you should train the day before a race? “That depends on the level of runner you are,” says Dr. Mason. “If you’re a beginner, I recommend taking a rest day before a race. If you’re an experienced runner, take the day off or go for a short, easy jog to loosen your muscles and relieve nervousness.”
  • Warm up before a race: To stretch or not to stretch? Some people believe that extensive stretching can impact your performance. And overstretching cold muscles can lead to injury. The doctors suggest runners start with five to 10 minutes of light aerobic activity to warm up the muscles and joints. Then do light stretching, like a simple calf, hamstring or quad stretch.

Prevent and Treat Common Running Injuries

Some soreness and mild discomfort are normal when you start a running routine. But any pain should resolve in a few days or weeks. If pain lingers or gets worse, you might be injured.

Achilles tendonitis

Your Achilles tendon connects your calf muscles (in your lower leg) to your heel bone. Runners can experience tendonitis in their Achilles if they increase distance or speed too quickly or if they have abnormal running mechanics. Tight calf muscles or excessive pronation (foot rolling inward) can also cause tendonitis.

To prevent Achilles tendonitis, increase your distance and speed gradually. Stretch and strengthen your calves after each run. And select the right running shoes for your gait. A specialist running shoe store can analyze your stride, determine if you pronate, and suggest a shoe that will help.

If the pain and tightness in your Achilles tendon persists, Dr. Mason recommends seeing a sports medicine physician. Achilles injuries generally heal when the runner takes time off from running and does specific stretches and strengthening exercises. Runners may be able to cross-train with swimming, rowing or cycling while they wait for their Achilles to heal as long as those activities are pain-free.

Runner’s knee

Runner’s knee refers to many different knee issues, including patellofemoral syndrome and patellar tendonitis. If you’re having knee pain, the first step is to diagnose the specific cause so you can treat it. Both physicians recommend scheduling an appointment with a sports medicine physician.

Plantar fasciitis

If you have pain in the bottom of your heel when standing or walking, it could be plantar fasciitis. This condition happens when the thick band of tissue across the bottom of your foot becomes inflamed and painful. Wearing the wrong type of shoe or worn-out shoes, excessive running volume or increasing your distance too quickly can all cause plantar fasciitis.

Wearing good shoes with arch support when you’re running and in your daily life can help. Focus on stretching exercises for your calf and the bottom of your foot and strengthening the small muscles of your foot with “toe yoga” exercises. If the pain persists, you may need to decrease your running and be aware that stress fractures in the heel may sometimes mimic plantar fasciitis. If you start feeling pain in your heel, Drs. Mason and Raiser suggest you see a physician to discuss the appropriate treatment plan.

Shin splint

If you increase your running volume too quickly, you may experience painful shin splints. They should go away with rest, and you may want to decrease your running distance before you slowly work back up again. Shin splints usually aren’t serious. But if you don’t rest so they can heal, they could turn into a stress fracture.

Stress fracture

Runners can get stress fractures — tiny, hairline cracks in a bone — from the repetitive impact of their sport. They may notice pain in the shin, foot or heel that gets worse over time. The only way to know if you have a stress fracture is to get an X-ray, so talk to your doctor if you think you may have one. Runners usually need to rest for six to eight weeks as the stress fracture heals. Some stress fractures can require surgery if they worsen, so don’t ignore the symptoms!

Sprained ankle

Ligaments support your ankle and keep it in the right position. But when those ligaments stretch too far, usually from rolling an ankle, it can cause an ankle sprain. A sprained ankle can swell, bruise and be painful. It gets better with rest, ice, elevation and the help of physical therapy, though it can take weeks to months to heal.

No Pain, All Gain

While you may have heard of the adage “no pain, no gain” in sport, both physicians share the advice that “Running shouldn’t hurt!” So if you have pain that sticks around or gets worse, don’t push through it or write it off as normal.

The Orthopedic & Sports Medicine Center of Oregon

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

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

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

OSM Locations

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

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

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

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

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

Sports Injuries When Impacted by Cold Weather

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Article featured on Towson Orthopaedic Associates

Understanding Winter’s Influence on Pain and Injury

Winter sports enthusiasts often face a unique set of challenges when it comes to injuries. Not only do they have to contend with the usual risks associated with physical activity, but they also have to navigate the additional hazards posed by cold weather. It is not uncommon for athletes to experience increased pain and discomfort in the winter months, and understanding why this happens is crucial for injury prevention and management.

Winter sports injuries encompass a wide range of conditions, including sprains, strains, fractures, and dislocations. The cold weather itself does not directly cause these injuries, but it can exacerbate the symptoms and make the pain more intense.

In this article, we will explore the effects of cold weather on sports injuries and shed light on why injuries may hurt worse during the winter.

Why Do Sports Injuries Hurt More in the Winter?

  1. Reduced blood flow: Cold weather causes our blood vessels to constrict, reducing blood flow to the injured area. This decreased circulation can slow down the healing process and prolong the recovery time. Additionally, the lack of ideal blood flow can result in more prolonged inflammation and swelling, which can further contribute to the pain experienced during winter injuries.
  2. Stiffened muscles and joints: Cold temperatures can cause our muscles, tendons, and ligaments to become stiffer and less flexible. This reduced flexibility can make movements more challenging and put additional strain on injured areas. As a result, the pain experienced from an injury can be heightened during the winter months.
  3. Increased sensitivity to pain: One of the main reasons injuries hurt worse in the winter is the effect of cold temperatures on our nerves. When the temperature drops, our nerve endings become more sensitive, making us more susceptible to pain. This increased sensitivity can amplify the pain signals sent to our brain, making injuries feel more intense than they would in warmer weather.
  4. Delayed healing: Cold weather can slow down the healing process. The body’s natural healing mechanisms may be compromised due to reduced blood flow and decreased metabolic activity, leading to longer recovery times and prolonged pain.

Winter Sports Injury Prevention and Management

To mitigate the effects of cold weather on sports injuries, athletes should take certain precautions:

  1. Warm-up thoroughly: Prior to engaging in any winter sports activity, it is crucial to warm up adequately. This helps increase blood flow, loosen muscles, and improve joint flexibility, reducing the risk of injury and minimizing pain.
  2. Dress appropriately: Wearing proper clothing and protective gear is essential for preventing injuries and minimizing the impact of cold weather. Layering up, wearing moisture-wicking fabrics, and using appropriate footwear can help maintain body temperature and reduce the risk of injury.
  3. Stay hydrated: Dehydration can occur even in cold weather, which can negatively impact muscle function and increase the risk of injury. It is important to drink plenty of fluids before, during, and after physical activity to stay properly hydrated.
  4. Seek medical attention: If an injury occurs during winter sports, it is crucial to seek medical attention promptly. A healthcare professional can provide an accurate diagnosis, recommend appropriate treatment, and offer guidance on managing pain and promoting healing.

In conclusion, cold weather can have a significant impact on sports injuries, making pain worse and prolonging recovery times. Understanding the effects of cold weather on the body and taking necessary precautions can help athletes prevent injuries and manage pain effectively. By staying warm, properly preparing the body, and seeking medical attention when needed, winter sports enthusiasts can enjoy their activities while minimizing the risks associated with cold weather.

The Orthopedic & Sports Medicine Center of Oregon

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

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

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

OSM Locations

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

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

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

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

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

When to Use Crutches, Canes, or Walkers

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Article featured on Reid Health

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

Crutches

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

Fitting crutches correctly

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

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

Walking with crutches

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

Sitting, standing, and stairs

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

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

Don’t need crutches? Try a cane or walker

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

How do I walk with a cane correctly?

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

Stepping out safely

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

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

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

When should I use a walker?

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

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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Getting Your Knees Ready for Summer Hiking

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Article featured on AZ Ortho

Are you an avid hiker ready to hit the trails and conquer new heights? We get the appeal—hiking is an amazing way to connect with nature while staying active at the same time. However, you have to keep an eye on your joints, especially your knees, to ensure a smooth and pain-free hiking experience.

Here are some handy orthopedic tips specifically tailored for hikers to prevent joint strain and keep your knees trail-ready.

Choose the Right Footwear

Investing in the right footwear can make a significant difference in protecting your knees while hiking. Opt for hiking boots or shoes that are specifically designed for rugged terrain. Look for features like ankle support, cushioned insoles, and durable outsoles with good traction. Properly fitting footwear also helps prevent blisters, hot spots, and discomfort that can indirectly affect your knee health.

Additional Tip: Consider Orthotic Inserts

If you have specific foot issues or pronation concerns, consider using orthotic inserts in your hiking shoes. Orthotics can provide additional support and alignment for your feet, which can help reduce stress on your knees.

Warm-Up and Stretch

Before starting your hike, spend at least 10–15 minutes warming up your muscles and performing dynamic stretches. No one should go into any type of exercise with cold muscles!

Good dynamic stretches should involve active movements that mimic the actions you’ll perform during the hike, such as leg swings, high knees, and lunges. These exercises increase blood flow to your muscles, improve flexibility, and prepare your body for the physical demands of hiking.

Additional Tip: Include Foam Rolling

Incorporate foam rolling into your pre-hike routine to release tension in your muscles and fascia. Focus on rolling out your quadriceps, hamstrings, calves, and IT band. Foam rolling can help improve your range of motion, reduce muscle tightness, and enhance overall mobility, which can contribute to better knee health during your hike.

Maintain Proper Posture

Proper posture lets you prevent knee strain and maintain good overall body alignment during hiking. Keep your head up, shoulders relaxed, and gaze forward to avoid rounding your shoulders or slouching. Engage your core muscles to support your spine and pelvis, which reduces strain on your lower back and knees. Periodically check your posture throughout your hike and make adjustments as needed.

Additional Tip: Use Backpack Ergonomics

If you’re carrying a backpack during your hike, make sure the straps are adjusted properly to distribute weight evenly. Use a backpack that has padded shoulder straps, a waist belt, and a chest strap to stabilize the load and prevent strain on your back and shoulders. Pack essential items strategically to minimize unnecessary weight and optimize balance while hiking.

Gradually Increase Intensity

Whether you’re a beginner or an experienced hiker, it’s best to progress gradually when increasing the intensity of your hikes. Start with shorter distances and easier trails, gradually building up to longer hikes with more elevation gain. Listen to your body’s cues and take breaks as needed to rest and refuel. Pushing yourself too hard too soon can lead to overuse injuries and trouble for your knees.

Additional Tip: Incorporate Cross-Training

Incorporate cross-training activities like cycling, swimming, or yoga into your fitness routine to gain better strength, flexibility, and endurance. Cross-training can help prevent muscle imbalances, improve joint stability, and reduce the risk of overuse injuries.

Watch Your Foot Placement

Pay attention to where you step while hiking to avoid uneven terrain and obstacles that could lead to slips or falls. Take deliberate steps and use caution when navigating rocky or slippery surfaces. Choose stable footing whenever possible and use trekking poles for added balance and support, especially during descents or challenging terrain.

Additional Tip: Use Proper Descending Techniques

When descending steep slopes or rocky terrain, use proper techniques to protect your knees. Descend slowly and maintain a slightly bent knee position to absorb shock and reduce the impact on your joints. Avoid locking your knees or landing with excessive force, as this can strain your knee ligaments and cartilage.

Strengthen Your Leg Muscles

Strong leg muscles provide the support and stability your knees need during hikes. Incorporate strength training exercises into your fitness routine to target your quadriceps, hamstrings, calves, and glutes. Squats, lunges, calf raises, and leg presses are excellent exercises to build strength and improve knee stability. Consistent strength training can help prevent joint strain and enhance your hiking performance.

Additional Tip: Focus on Functional Movements

In addition to traditional strength training exercises like squats, lunges, and leg presses, prioritize functional movements that mimic hiking actions. Include exercises such as step-ups, single-leg squats, and lateral lunges to improve balance, stability, and agility. Functional training prepares your muscles for the specific demands of hiking, reducing the risk of injuries.

Listen to Your Body

Lastly, listen to your body and pay attention to any signs of discomfort or pain in your knees while hiking. If you experience persistent pain, swelling, or instability, seek medical attention and avoid pushing through the pain. Rest, ice, compression, and elevation (RICE) can help alleviate minor knee injuries, but consulting with an orthopedic specialist is needed for proper diagnosis and treatment.

Additional Tip: Implement Recovery Strategies

After your hike, prioritize recovery strategies to promote muscle recovery and reduce inflammation in your knees. Perform gentle stretching exercises, use foam rollers or massage tools to alleviate muscle tension, and apply ice packs to reduce swelling. To get fully recovered and help your joints, get a good amount of rest, hydration, and nutrition as well.

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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Common Swimming Overuse Injuries

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Article featured on Physiopedia

Swimming is a great sport enjoyed by all age groups at all levels of ability. It is a unique sport, in that it combines upper and lower extremity strength exercises with cardiovascular training in a non-weight bearing environment. Swimmers are unfortunately prone to injuries. Most swimming injuries are classed as overuse injuries and relate to faulty biomechanics. The most common swimming injury regions are the shoulder, neck, lower back and knee.

Swimming overuse injuries usually arise from one or a combination of the below:

  • Poor stroke mechanics
  • Poor breathing technique
  • Poor flexibility or range of motion of neck or lower back
  • Hyper flexibility of joints with insufficient muscular stabilisation
  • Decreased rotator cuff or scapular muscle strength
  • Insufficient core strength/stability
  • Decreased hip muscle strength
  • Overtraining
  • Insufficient rest periods

Stretching is important for swimming because of the great range of muscles used when you’re in the water.  Unprepared muscles don’t perform as well as muscles which have been warmed up ahead of exercising. A good stretching regime including at a minimum:

  • posterior shoulder stretch
  • pectoral stretch
  • long head biceps stretch
  • upper thoracic spine mobility stretch
  • latissimus dorsi

Note – The above list gives a guide to what to look for in each of the specific conditions listed below. This page does not give full physiotherapy procedures, instead providing great links to the sites that will have relevant information.

Swimmers Shoulder

Shoulder pain is the most frequent orthopaedic injury in swimmers, with a reported prevalence between 40% and 91% in elite swimmers. Swimmer’s shoulder is a condition with a gradual onset due to repetitive activity and can be classified as microtrauma. Swimmer’s shoulder usually presents as subacromial impingement involving the rotator cuff tendon, bicipital tendon, or subacromial bursa.

Primary subacromial impingement involves compression of these structures between the acromion and greater tuberosity (due to usually a tight posterior capsule causing the humeral head to migrate anteriorly) or abnormal acromial morphology. However, primary impingement syndrome is less common in competitive swimmers than secondary impingement.

Secondary impingement occurs through a series of impairments, usually in a swimmer with increased anterior glenohumeral laxity (shoulder ROM in swimmers often exhibit excessive external rotation and limited internal rotation). This shift in ROM towards increased external rotation is an adjustment to the demands on the glenohumeral joint allowing anterior laxity and greater demand on the rotator cuff and the long head of the biceps to reduce humeral head elevation and anterior translation.

Chronic swimmer’s shoulder can result in pathology of the rotator cuff, glenoid labrum, and long head of the biceps.

Swimmers Back

The spine is also a recognized site predisposed to injury in the elite swimmer, mainly associated with butterfly swimmers ( 33.3%-58%) and breaststroke swimmers (22.2%- 47%), figures varying from differing studies.

As swimming athletes are positioned horizontally in the water, gravity and buoyancy forces are traveling through the body with the potential to cause changes at the lumbar spine. Due to the undulating motion (lumbar extension) utilised in butterfly and breaststroke, there is potential for developing pain secondary to stress on the joints.

Causes include:

  • Hyperextension of the lumbar spine during freestyle and butterfly
  • poor kick technique
  • stress fractures are a potential cause in young swimmers
  • disc degeneration and facet joint degeneration in the older swimmer. A 2007 study hypothisising that “Excessive competitive swimming activities accelerate lumbar disk degeneration” this activity may exaggerate lumbar intervertebral disk degeneration, especially in the L5-S1 intervertebral segment.
  • improper timing of this butterfly stroke increases strain on low back the possibility of neck, shoulder, or back pain.
  • poor flexibility of the spine and low back
  • insufficient core strength to maintain straight alignment of body in water
  • aggressive weight training using poor techniques
  • overuse of devices e.g. paddles on hands, fins, kick boards- exposing the open kinetic chain of swimming to different loads and exaggerating lumbar lordosis
  • tightness in the hip flexors or inadequate body roll during swimming may lead to compensation at the lumbar spine.

Swimmers Knee

Knee pain figures range from 34% to 86% for a single knee episode, being highest in breaststrokers.

Knee pain is caused mainly during breaststroke swimming. Repetitive stress is placed on the medial knee produces pain during the whip-like motion. The breaststroke kick is a high valgus load produced during sudden flexion-extension, adduction and external rotation of the knee against the hydrodynamic environment, resulting in stress to the medial compartment. Hence a strain occurs to the medial collateral ligament and compression on the lateral knee (possibly causing sprain on the MCL; irritation of the medial plica; bursal irritation at the muscular insertions of the adductor and hamstring muscles). Strain injuries may also present in the adductor muscles (adductor magnus and brevis, especially). Other knee injuries include patellofemoral pain, and medial synovitis. Treatment will focus on elimination of inflammation. Rehabilitation should focus on stabilisation exercises for hypermobile joints, postural correction, strengthening and flexibility.

A 2008 study found the 200 – 400 m breaststroke events increase the risk for knee overuse injuries more than other strokes or distances. Additionally training for more than four times a week increases the risk twofold for knee and fourfold for shoulder overuse injuries.

A 2004 study looking at competitive swimmers interestingly reports that breaststroke swimmers are at significant risk of: groin injury; groin injury is positively correlated with increased magnitude of breaststroke training; and groin injury may prevent participation in practices and competitions. So take the time to assess then groin and complete length of hip adductors, not just distally.

Swimmers Neck

Neck pain is mainly seen in the older athlete It may be due to facet joint arthritic change, and disc degeneration +/- nerve root irritation.  Muscle innervation and sensation to the shoulder region is predominantly derived from the C5/C6 nerve roots.  If these nerve roots are irritated due to degenerative change in the neck, shoulder complaints can arise.  Arthritic change may limit neck rotation making correct breathing patterns difficult.  Swimmers who unilaterally breath are more prone to neck pain.  Looking forward rather than directly downward and extending the head too high when taking a breath increases the load on the neck and create pain.

Conclusion

Swimming can be a great sport for recreational swimmers up to elite swimmers. As a physiotherapist help swimmers overcome their injuries and liaise with trainers, coaches and physicians for the best results.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Top 3 Spring Sports Injuries and Prevention Tips

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Article featured on NY Orthopedics

Spring brings a new season of weather—and sports! Baseball, softball, lacrosse, track and field, soccer, tennis, and golf just to name a few. There are a wide variety of sports available during the Spring. With an increase or shift in physical activity, people can be particularly prone to injury playing Spring sports.

STRESS FRACTURES

In sports that require running or high impact on joints, there ca be an increased risk of stress fractures in the feet, ankles, and shins.

What causes a stress fracture?

Stress fractures are an overuse injury that happens when a break or crack appear due to continuous stress put on the bone. These can appear anywhere on the bone, but is most commonly seen in feet and tibia (shin bone) on individuals who are running often.

How can I prevent stress fractures when playing Spring sports?

Gradually increasing time spent running will help in the prevention of stress fractures. Generally, increasing the amount of running or high-impact exercise by less than 10% week-to-week is advised for injury prevention.

Cross-training is also an effective way to ensure a more evenly distributed load of training across the body. Biking, swimming, and even walking are great cross-training options.

Even when you aren’t playing sports, wear supportive footwear that protects the integrity of your feet and ankles.

Lastly, stop exercising if you feel pain. Pushing through true pain and continuing elevates your risk for a stress fracture. If you have persistent pain during exercise, it’s best to rest and see your orthopedic doctor for evaluation.

TENNIS ELBOW & GOLFER’S ELBOW

Both tennis and golfer’s elbow are usually the result of repetitive strain on the tendons that attach your forearm muscles to the elbow bone. And while very similar, these two conditions actually are different.

Tennis elbow (lateral epicondylitis) affects the tendons attached to the outer side of your elbow, which are connected to the muscles that extend your wrist backward and straighten your fingers.

Golfer’s elbow (medial epicondylitis) affects the tendons connected to the inner side of your elbow, which are attached to the muscles that flex your wrist and contract your fingers when you grip something.

How can I prevent tennis elbow and golfer’s elbow?

Proper technique and form when playing these sports is critical. Avoid over-squeezing the racket or golf club, avoid excessively twisting the wrist, and take breaks during prolonged playing.

Ensure you have the proper equipment and that it is customized for individual use. For instance, in tennis, you may consider having your racket’s string tension adjusted to a lower level to decrease the impact on the arm.

Regularly stretching and strengthening your forearms can also be helpful in injury prevention. It is also important to allow time for rest and recovery. Avoid playing through pain as it can worsen the condition.

ACL INJURY

The anterior cruciate ligament (ACL) is a band of tissues in the knee that connects the femur (thigh bone) to the tibia (shin bone) and stabilizes the knee.

What causes an ACL injury?

An ACL injury is a tear or sprain of the anterior cruciate ligament. Fortunately, this isn’t usually an everyday injury. ACL injuries typically occur during sports or exercises that involve sudden stops, jumping and landing, or quick changes in direction—like in soccer, tennis, lacrosse or track and field.

How can I prevent an ACL injury during Spring sports?

Avoid tearing your ACL by ensuring your foot and your knee are always traveling in the same direction. Opt to play these sports on flat surfaces clear of debris and obstructions. Carefully run corners wide and gently, without sharp turns.

Keeping your knees strengthened with cross-training, and incorporating mobility exercises to help keep ligaments flexible and durable can also help lower the risk of ACL injury.

While these are common injuries for those playing Spring sports, there are several others such as sprained ankle, Achilles tendonitis, plantar fasciitis, shin splints, runner’s knee, IT band syndrome, bursitis, and piriformis syndrome just to name a few.

Regardless of what your injury is, seek medical evaluation if you experience:

  • Increased pain
  • Increased swelling
  • Increased bruising
  • Pain is isolated to one side
  • Pain or discomfort that does not resolve with a few days of rest

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Golfers and Baseball Elbow: What is it?

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Article featured on UW Medicine

What is medial epicondylitis?

Medial epicondylitis is also known as golfer elbow, baseball elbow, suitcase elbow, or forehand tennis elbow. It causes pain from the elbow to the wrist on the inside (medial side) of the elbow. The pain is caused by damage to the tendons that bend the wrist toward the palm. A tendon is a tough cord of tissue that connects muscles to bones.

What causes medial epicondylitis?

Medial epicondylitis is caused when too much force is used to bend the wrist toward the palm. This can happen when swinging a golf club or pitching a baseball. Other possible causes of the condition include:

  • Serving with great force in tennis or using a spin serve
  • Weak shoulder and wrist muscles
  • Using a tennis racket that is too tightly strung or too short
  • Throwing a javelin
  • Carrying a heavy suitcase
  • Chopping wood with an ax
  • Using a chain saw
  • Frequent use of other hand tools on a continuous basis

What are the symptoms of medial epicondylitis?

The most common symptom of medial epicondylitis is pain along the palm side of the forearm, from the elbow to the wrist, on the same side as the little finger. The pain can be felt when bending the wrist toward the palm against resistance or when squeezing a rubber ball.

The symptoms of medial epicondylitis may look like other health problems or conditions. Always see your healthcare provider for a diagnosis.

How is medial epicondylitis diagnosed?

The diagnosis of medial epicondylitis often can be made based on a physical exam. Your healthcare provider may rest your arm on a table, palm side up, and ask you to raise your hand by bending your wrist against resistance. If you have the condition, pain often is felt in the inner aspect of the elbow.

How is medial epicondylitis treated?

Treatment for medial epicondylitis includes stopping the activity that produces the symptoms. It is important to stop doing the movement that caused the condition in the first place. Treatment may include:

  • Ice packs to reduce inflammation
  • Activity modification
  • Strengthening exercises
  • Anti-inflammatory medicine
  • Bracing
  • Physical therapy
  • Surgery (rare)

What can I do to prevent medial epicondylitis?

Being aware of your daily movements can help prevent this condition. Some suggestions include:

  • Using correct form when doing repetitive activities, such as work or sports movements
  • Keeping shoulders, forearms, and wrist muscles strong
  • Gently stretching forearm muscles before and after repetitive tasks
  • Using correct body mechanics when lifting or moving objects

Key points about medial epicondylitis

  • Medial epicondylitis causes pain from the elbow to the wrist on the inside (medial side) of the elbow.
  • It’s more common in people who play golf or pitch baseball.
  • Treatment includes stopping the activity that caused the pain.
  • Using the correct form when doing repetitive activities can help prevent the condition.

Next steps

Tips to help you get the most from a visit to your healthcare provider:

  • Know the reason for your visit and what you want to happen.
  • Before your visit, write down questions you want answered.
  • Bring someone with you to help you ask questions and remember what your provider tells you.
  • At the visit, write down the name of a new diagnosis, and any new medicines, treatments, or tests. Also write down any new directions your provider gives you.
  • Know why a new medicine or treatment is prescribed, and how it will help you. Also know what the side effects are.
  • Ask if your condition can be treated in other ways.
  • Know why a test or procedure is recommended and what the results could mean.
  • Know what to expect if you do not take the medicine or have the test or procedure.
  • If you have a follow-up appointment, write down the date, time, and purpose for that visit.
  • Know how you can contact your healthcare provider if you have questions.

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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Why Sports Medicine Is Important for Athletes

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Article featured on Orthopedic Associates

When you are maintaining an active lifestyle, it’s essential to be proactive about taking care of your body. Not only is it necessary to manage aches and pains that occur, but you can also be diligent about preventing injuries.

A sports medicine doctor can be a great resource if you are an active athlete looking to speed up your recovery or improve your game. Adding specialized sports medicine services can be the edge you need to stay in the game and optimize your performance.

In fact, sports medicine for athletes is more than performance training and injury prevention. You can expect many more benefits while working with a sports medicine expert.

Sports Medicine Specialization

Visiting a doctor who specializes in sports medicine means that you are working with an expert. Not only do these doctors have orthopedic training, but they work with active athletes all day long.

These specialists are trained to treat and diagnose athletic injuries. Since they are focusing on these types of injuries specifically, you can be confident knowing that they have years of experience with other patients who have similar conditions.

Injury Prevention

Don’t wait until after an injury occurs before you see a sports medicine doctor. If you are proactive about this care, then you can actually prevent injuries before they happen.

Sports medicine providers understand what athletes are going through in the game and during training sessions. In addition to treating acute injuries, such as a torn ligament or broken bone, these doctors also understand how to handle chronic, repetitive-motion conditions.

When you are actively working with a sports medicine doctor, then you will receive advice on preventing injuries in the future. Additionally, your doctor will offer recommendations to help you avoid re-injury when you get back in the game.

Rehabilitation Support

Even if you are careful in the game, there is always the risk of injury. As an athlete, a seemingly minor injury can take you out of commission, making you miss the season and stop your training.

Most of the time, sports injuries will require a recovery and rehabilitation period. It’s essential that you follow the doctor’s orders because the suggested treatments will be vital to your recovery.

An experienced sports medicine doctor will know the best methods for speeding up your recovery, minimizing symptoms, and improving the long-term prognosis after an injury.

Cutting Edge Treatments

General healthcare providers spend time helping patients with a wide variety of health issues. However, since the doctors are spread thin, they don’t often have a specialty or focus, which means they might not have the latest information about specific conditions or treatments.

On the other hand, sports medicine doctors focus on sports injuries and treatments daily. So, they are up-to-date on the latest treatments and cutting-edge technology. Having access to this relevant information can be vital to speeding up your recovery and improving your overall outcome.

Mobility and Strength

In addition to strength, athletes also need mobility and flexibility to move with speed and agility. A sports medicine doctor works with athletes to improve their individual performance.

You will notice a difference when you are participating in sports activities. Additionally, it’s nice to feel the strength and mobility in all other areas of your life as well.

Personalized Care

One of the most notable benefits of working with a sports medicine provider is that you get a personalized care plan. It’s all about you!

Our team at Orthopedic Associates takes the time to understand the needs of each patient. Then, we design a care plan that is tailored to your condition, fitness, and goals. We look at physical strengths and weaknesses and find ways to support your performance through specialized training, certain equipment, and more.

Getting Back in the Game

Of course, you are anxious to return to the field as soon as possible. But recovery takes time.

Your sports medicine doctor will offer recommendations about when you can start playing again. This personalized timeline helps you avoid re-injury and also prevents compounding problems in the future.

It’s important to follow your doctor’s timing recommendations so you can prevent any issues that could take a toll on your performance and future participation.

Patient Education

One of the benefits of working with a sports medicine doctor is that these healthcare providers partner with their patients. Instead of simply prescribing medication and sending you home, a sports medicine expert works to educate each patient about things they can do before, during, and after sports.

A sports medicine doctor can be your primary care resource, especially if you are a semi-professional or pro athlete. Your provider can help with everything from nutritional counseling to preventive health screenings, diagnosis, and more.

Athletic Team

Not only do your coaches and trainers help with developing the necessary skills, but other professionals can also be critical in support of each athlete. Building a team you can trust means you always have someone to turn to when you have questions or need assistance.

A sports medicine doctor understands the unique dynamics faced by athletes. Our doctors work with other people on your athletic team, including trainers, physical therapists, surgeons, and more.

How to Know When You Need a Sports Medicine Doctor

There are a few circumstances in which an athlete will contact a sports medicine doctor:

  • Injury: Something happened, and you sustained an injury. Whether you are in pain or your performance is being affected, it’s essential to visit a sports medicine doctor as soon as possible.
  • Chronic Pain: Some athletes will live with chronic pain due to the wear and tear on the joints and throughout the body. A sports medicine professional can be a great resource if you are looking for ways to reduce the pain and feel better each day.
  • Performance Improvements: You don’t need to be injured to visit a sports medicine doctor. Many athletes are proactive about this type of care so they can improve their performance, strength, and agility.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Common Fall Sports Injuries (And How to Prevent Them)

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Article featured on Towson Orthopaedic Associates

When the crisp autumn air cuts through the dog days of summer, runners are on their mark. The fall season starts many high-intensity sports for teens and adults, which means injuries can increase when coming off of a break. Practicing good habits like stretching can prevent injuries so you can get ready, get set, and go with your favorite sport this fall.

Fall Season Sports

Many fall sports have running at their core. Football, soccer, and cross country running come to mind. But sports like tennis, lacrosse, and volleyball also require strong, repetitive motion. Strength and cardiovascular training are essential to success and safety in any sport.

Typical Sports from September to November:

  • Football
  • Field Hockey
  • Lacrosse
  • Soccer
  • Cross Country Running
  • Cheerleading
  • Volleyball
  • Tennis
  • Golf

Common Fall Sports Injuries

All types of sports and athletic activities come with an increased risk of injury. Typical injuries include leg injuries, knee injuries, arm injuries, shoulder injuries, and head injuries. The most common injuries are:

A Concussion is a brain injury that can occur in any sport, but is more common in contact sports—such as football or field hockey—and in sports like soccer where the head is used in play. Any blows to the head should be taken seriously to prevent a more serious head injury. Learn to recognize the following signs of concussion:

  • Headache
  • Nausea or vomiting
  • Ringing in the ears
  • Head or eye pain when exposed to bright lights
  • Confusion
  • Fatigue

Playing through a concussion can lead to more serious injury and prolonged symptoms which can negatively impact mental state and abilities.

Fractures are bone breaks that require immediate medical attention. There are many different types of fractures. These include:

  • Open fractures
  • Comminuted fracture
  • Complete fracture
  • Greenstick fracture

Strains occur from a sudden awkward movement or overuse of a muscle in the upper and lower body. Muscle strain can affect both novice and experienced athletes. Exerting a strained muscle can worsen the injury. Recognize these symptoms of a strain to take a time out:

  • Swelling
  • Cramping
  • Stiffness
  • Feeling a “Pop”

Sprains are partial or complete tears of a ligament within a joint and most commonly occur in the ankle, wrist, or knee. Most are minor injuries, however, an anterior cruciate ligament—or ACL tear—is a common injury that affects the ligament that stabilizes the knee. It is a severe injury that requires rehabilitation and/or surgery. Signs of a sprain include:

  • A popping sound during injury
  • Swelling or bruising
  • Pain in the area
  • Difficulty walking or limited range of motion

Strains and sprains are similar injuries that are treated with PRICE, an acronym for the treatment protocol of: Protection, Rest, Ice, Compression, and Elevation. Minor sprains should respond to PRICE and an anti-inflammatory painkiller.

Shin Splints are overuse injuries that commonly afflict runners. It is an injury of the soft tissue that holds the muscle to the bone and is caused by a rapid increase in intensity or frequency of running, improper shoes, or occasional flat feet.. Shin splints can occur with any sport that involves strenuous running, like soccer or field hockey. To prevent shin splints, stretch before any physical activity and make sure to get plenty of rest between active sessions. Replace your shoes at regular intervals—for runner’s, that is every 300-500 miles.

Patellofemoral syndrome, commonly known as runner’s knee, is a knee injury that causes pain when the cartilage in the kneecap becomes irritated. Repetitive squatting or crouching motions, like those used in volleyball. Treatment for runner’s knee typically includes the PRICE method, kinesiology taping or bracing, and physical therapy focused on strengthening the core, knee, and surrounding muscle groups.

Preventing Sports Injuries

Being aware of what kinds of injuries to expect in the fall sports season makes sports injury prevention easier.

This simple checklist can help to prevent injury in any sport:

  • Get a physical before the active season
  • Stretch and warm up
  • Crosstrain to strengthen all muscle groups
  • Make sure the playing field is maintained
  • Invest in good protective equipment like proper footwear
  • Fuel your body
  • Speak up about pain
  • Rest after injury
  • Enjoy downtime

Following these injury prevention tips can prepare the body for strenuous activity and keep you off the bench this season. Remember, getting back into the swing of things this autumn doesn’t have to be a drag.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm