Getting Your Knees Ready for Summer Hiking

in , , , , , ,

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

Hours
Monday–Friday
8:00am – 4:30pm

Common Swimming Overuse Injuries

in , , , , ,

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

Hours
Monday–Friday
8:00am – 4:30pm

5 Tips to Prevent Overuse Injuries

in

Article featured on Temple Health

An overuse injury can occur when you take on too much repetitive physical activity at once. You may have heard the expression, “Slow and steady wins the race.” It means to pace yourself, and it surely applies to exercise. Your body needs time to adjust to new movements, load, speed and duration of activity.

Follow these tips to avoid overuse injuries to your muscles, tendons and bones so that you can remain in the game:

1. Prepare

Preparation is key to success in exercise. It can help keep you safe from overuse injury. Make sure you have the right gear for your activity such as good shoes for walking or running, and replace them regularly.

You can’t go wrong talking with your healthcare provider if you’re exercising for the first time or have a chronic health condition.

2. Warm up, cool down

Muscles that have had a chance to warm up are less prone to overuse injury. Warm up with a short walk or by jogging in place before you begin your main activity. Then slowly stretch a bit, and you’re ready to go.

Repeat this process after your activity — do some stretching and then cool down with a brief walk or jog.

3. Go gradually

Be realistic about your fitness and skill level, and don’t try to do too much at once. Gradually build up the amount of time you do an activity and number of repetitions. This will give your body time to adjust and be spared from overuse injury.

Spread your activity out over the week rather than cram it all into a couple of days.

4. Incorporate variety

Choose more than one activity or sport. Research shows that you’re more likely to have an overuse injury when you focus on only one activity.

If you love to run, give swimming or yoga a try. You’ll use different muscles and give others a break from daily wear and tear.

5. Rest

Your body needs time to recover from activity. You’re more likely to get an overuse injury when you overdo it. A little minor muscle ache is normal after exercise.

If you have pain, give yourself a break or change activities. Don’t overdo it — listen to your body and be kind to it.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

3 Common Running Injuries and Prevention

in , , ,

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

Golfers and Baseball Elbow: What is it?

in , , ,

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

Hours
Monday–Friday
8:00am – 4:30pm

Common Injuries in Youth Sports

in

Article featured on DukeHealth

Physical activity is important for a healthy lifestyle, and organized sports can help develop life skills such as communication, teamwork, and responsibility. The downside is that injuries can and do occur. Children and teens suffer about three million injuries due to sports or recreational activities every year, according to the CDC, and one in every five pediatric visits to the ER is for a sports or recreational injury. The good news is that about half of them are preventable.

Strategies for Preventing Injuries

No matter which sport your child plays, they can guard against injury by following these recommendations.

  • Avoid sport specialization at a young age. This can lead to overuse injuries.
  • Take time off between seasons and take rest days during the week.
  • Engage in proper warm-ups and cool-downs.
  • Eat a healthy, well-balanced diet.
  • Wear appropriate protective equipment.
  • Always be honest about injuries and allow for a full recovery before returning to your sport.

Sports-Specific Injuries

Baseball and Softball

Growth plate irritation and tendinitis

  • Follow pitch count rules.
  • Take days off during the week.
  • Learn proper throwing technique.

Basketball

Ankle sprains: Wear appropriate, well-fitting shoes.

Football

Concussions

  • Learn and follow proper tackling techniques.
  • Follow the rules of the game.

Lacrosse

Head and face injuries: Wear proper protective equipment including a helmet, mouth guard, and goggles.

Soccer

ACL tears: Consider an ACL prevention program to correct muscle imbalances and improve jumping and cutting skills.

Track and Field

Shin splints and stress fractures

  • Engage in a proper warm-up and cool-down.
  • Get conditioned before the first practice to avoid going from 0 to 100.
  • Eat a healthy, well-balanced diet to account for calories burned.

Volleyball

Shoulder injuries

  • Engage in a proper warm-up.
  • Strengthen your rotator cuff.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Common Fall Sports Injuries (And How to Prevent Them)

in ,

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

Hours
Monday–Friday
8:00am – 4:30pm

The Lowdown on How Running Affects Your Knees

in , , ,

Article featured on Healthline

Lacing up and hitting the pavement for a run is great exercise. It can also be therapeutic, lower your stress levels, and boost your sleep quality, among other benefits.

But given running’s repetitive impact, it can be hard on your body, too. Many wonder whether running harms their knees, specifically.

This article investigates that question, finds the answer, and shares how to take care of your knees when you run.

Is running bad for your knees?

Running is not bad for your knees; running with poor form is bad for your knees.

In fact, most knee injuries caused by running are overuse injuries, meaning you’re putting more stress on your body than it can handle.

Whether that’s ramping up your training schedule too quickly or not resting enough between runs, running too many miles before your muscles, bones, joints, and cartilage are ready for more can increase your risk of injury.

What the science says

Quite a bit of research has investigated running’s effects on the knees .

One study followed a group of long-distance runners, as well as a nonrunner control group, for 18 years. Through a series of X-rays over the nearly two decades, researchers monitored for any presence of osteoarthritis in the knees.

The study results showed that running among healthy older adults was not associated with more prevalent osteoarthritis. In fact, at the end of the study, 20% of the runners showed signs of osteoarthritis, compared with 32% of the nonrunners.

Another study suggests that running may be beneficial for the knees.

Researchers used gait analysis and computer modeling to confirm that running does place a higher load on the knees than walking. Yet, it also causes the bone and cartilage of the knee to adapt, potentially leading to stronger knees overall.

And what if you already have knee pain? Is running completely off the table for you? Research says not necessarily.

A recent study including 82 middle-age volunteers looked at the short-term effects of long-distance running on knee joints using magnetic resonance imaging (MRI).

Pre-training MRIs showed signs of asymptomatic damage to several knee structures in the majority of the participants. After the marathon, the MRIs showed a reduction in tibia and femoral bone damage. However, the MRIs also showed patellar cartilage deterioration.

What does all of this mean? Don’t forgo running because you’re afraid it may cause knee pain. But, as with every activity, listen to your body. When pain occurs, investigate why it might be happening.

Variables that can make running harder on your knees

However, there are a few variables that can make running hard on your knees. These include:

  • Bad form. Good running form is complex and nuanced, but the basics are looking ahead and maintaining good posture and your arms at 90-degree angles while taking quick strides with mid-foot strikes. If you strike the ground with your heel, you’ll be prone to knee pain.
  • Bad shoes. Especially if you run long distances, finding the proper shoe for your gait and foot is key. Factors like the cushion level, arch support, and width of the running shoe are important. If you’re able, visit a local running store and have your foot fitted properly.
  • Rigid surfaces. Many find running on softer surfaces like grass or a treadmill better than running on asphalt or cement. Running is high impact, and research has shown that softer surfaces like a woodchip trail may reduce impact on the tibiae — and thus the knees.

Warning signs your knees may need attention

If you develop any pain around the knee — including above, below, or behind the kneecap — during a run, your body is trying to tell you something. Regardless of whether the pain is dull or sharp, the best course of action is to stop running and rest.

Some common knee injuries in runners include:

  • Runner’s knee. This condition usually manifests as pain in the front of the knee or around the kneecap when you’re running. It’s caused by stress between the patella (your kneecap) and femur (your thigh bone), which causes the cartilage to become irritated.
  • IT band syndrome. If your outer knee is bothering you, you may have iliotibial band (IT band) syndrome, which occurs when the IT band — a long tendon that stretches from your hip down to your outer knee — is too tight.
  • Jumper’s knee. Also known as patellar tendonitis, this condition is caused by an inflamed patellar tendon, which connects your kneecap to your shin. You’ll experience pain in the front of the knee (7).
  • Bursitis. If you have knee bursitis, you’ll experience inflammation and swelling in one of the small, fluid-filled sacs, called bursa, in the knee. This may manifest as a swollen mass on the front of the knee.

If knee pain stops you from running, apply ice to the area and take it easy. If after a few days’ rest your knee is still bothering you, see your doctor for further evaluation.

Tips for protecting your knees when you run

Beyond running with proper form and wearing the right shoes, there are a few other things you can do to protect your knees while you run:

  • Start slowly and conservatively. Avoid going too hard, too fast. Your body requires time to adapt to new stressors. Many long-distance runners follow the 10% Rule, which says that you shouldn’t increase your weekly mileage by more than 10% week-on-week.
  • Stretch before and after you run. If your muscles are tight, you’re more likely to run with bad form and injure yourself. Before you run, do some dynamic stretching, then afterward, try some static stretches.
  • Consider compression sportswear. For example, wearing a knee sleeve while you run can provide some extra support to an unstable knee.

The bottom line

Don’t let a fear of hurting your knees stop you from running. By taking the appropriate precautions — strength training, stretching, wearing proper gear, and being conservative in your training — the benefits of running may very well outweigh the risks.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Common Pickleball Injuries & Prevention

in ,

Article featured on Towson Orthopaedic Associates

Pickleball’s popularity had taken off since the pandemic with many participants surprised to learn the sport has been around for nearly 60 years. What is also surprising is the number of people getting hurt while playing.

The appeal of the sport is that it is low impact and easy to learn so it is attractive to the 55 and older population. However, because it requires quick movement and agility as well as balance and strength, injuries have been occurring within this population at a rapid rate.

Towson Orthopaedic Associates has asked some of our specialists to outline the types of injuries they are seeing and tips for injury prevention. We’ve broken down the tips by parts of the body most impacted by injury.

Knee Injuries

What types of knee injuries are you seeing?

Knee sprains, muscle strains – including quadriceps and hamstrings – and meniscal injuries are all common injuries in pickleball.

Players may also suffer flare-ups of their underlying arthritis.

How are these injuries best treated?

Knee sprains and muscle strains are typically treated RICE – rest, ice, compression and elevation. Anti-inflammatories (such as Advil, Ibuprofen, Aleve) can also be taken to help alleviate the pain.

Meniscal injuries are often treated similarly, but may also need an injection. Occasionally with persistently painful meniscal tears, minimally invasive (arthroscopic) surgery could be required.

Exacerbations of arthritis can also be treated with injections. When the arthritis has become severe and pain is not managed with the above strategies, a knee replacement may be recommended.

What can I do to avoid a knee injury?

Warming up and stretching is very important. Strengthening thigh muscles – including quadriceps, hamstrings – in addition to our hip musculature, can also help in protection of the joint.

When returning from an injury, occasionally a brace may be recommended to give the knee additional support and compression to avoid reinjury.

Hand, Wrist, Elbow & Shoulder Injuries

What types of injuries are you seeing?

Upper extremity injuries related to pickleball are evaluated in our practice here at Towson Orthopedic Associates weekly. Weiss, et. al,2021, published an article tracking non-fatal pickleball and tennis injuries in the US between 2010-2019 and found through a survey of injuries evaluated at U.S. Emergency departments, a 21.5% increase in ER visits for pickleball related injuries. Most injuries fall into the category of “Slip/Trip/Fall/Dive” according to the authors.

Just as we have seen a rise in “texting thumb” over the years, there is now a condition referred to as “pickleball elbow” (Journal of Epidemiology, 2021). “Pickleball elbow”, otherwise known as “tennis elbow” or lateral epicondylitis can be treated, and may resolve through stretching, protecting the tendon/elbow, and returning to play when symptoms abate.

Acute wrist injuries are the most common complaints. They occur while tripping and reaching with an outstretched hand to break a fall. The wrist injuries that are sustained range from a sprain to a fracture. Colles fracture of the wrist is the most common injury that may sometimes require surgical correction in a pickleball injury.

Other areas of the upper extremity that can be injured by way of a fall include the elbow and shoulder including fracture or tendon tears.

A pickleball player can also sustain injury to fingers and hand including sprains, strains and fractures.

What can I do to avoid these injuries?

The importance of preparation, including balance and stamina, may decrease the risk of injuries while enjoying a day on the courts.

The ability to be balanced and steady while playing can benefit from engaging in Tai Chi, biking, elliptical, walking and swimming to create a strong core and increase stamina needed to play this ever-popular game.

Ankle Injuries

What types of injuries are you seeing?

The most common pickle ball injury I see is Achilles tendon tears or ruptures.

The typical patient is playing for the first time, although experienced players have also sustained these injuries. The player will take a quick step on the court and feel pain in the back of their ankle and often hear a pop and have difficulty walking.

It is important to get seen by someone experienced in the treatment of these injuries as quickly as possible, hopefully within a couple of days of the injury.

How are these injuries treated?

If seen by an Orthopaedic Foot and Ankle specialist, we can quickly place the patient into an appropriate splint or boot and place them on crutches.

Further treatment is determined by the patient’s overall medical conditions, and desired activity level going forward.

  • If a continued high level of activity is desirable then surgical repair is usually recommended.
  • If lower levels of activity are planned and avoiding sprinting, cutting and jumping sports, then we can consider non-operative treatment.

With either treatment, patients can expect the overall recovery to last up to 9-12 months.

What can I do to avoid an ankle injury?

The best way to avoid getting injured is to do lots of stretching of the calf muscles and hamstrings prior to playing pickle ball and begin warming up slowly on the court.

Hip Injuries

What are some of the typical hip injuries?

The most common hip injuries from pickleball are muscle strains of the gluteal, hip flexor or hamstring muscles. Labral tears and exacerbation of underlying hip arthritis can also occur.

How they are treated?

Muscle strains are treated with rest, anti-inflammatories and physical therapy to work on stretching and strengthening.

Labral tears are often treated non-operatively with anti-inflammatories, physical therapy and sometimes injections.

Hip arthritis is treated non-operatively if mild to moderate, but if it is severe and recalcitrant to non-operative management a hip replacement can be performed. Most patients are able to get back to playing pickleball after a hip replacement!

What can people do to avoid a hip injury?

People can help prevent hip injuries by stretching prior to playing and working on core, hip and lower extremity strengthening.

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

Ways to Avoid Common Water Sports Injuries

in ,

Article featured on Fyzical

Water sports enthusiasts often experience the thrill of gliding across waves and performing daring maneuvers. However, these activities come with inherent risks of injury, especially for those new to the sport or pushing their limits. As physical therapists, we’ve seen our fair share of injuries stemming from water skiing, surfing, and wakeboarding. Here we’ll share insights on how to avoid the three most common types of injuries associated with these exhilarating water sports.

  1. Sprains and Strains

The abrupt movements and high-speed actions involved in water skiing, surfing, and wakeboarding can put immense strain on muscles and ligaments, leading to sprains and strains. To prevent these injuries, it’s crucial to warm up properly before hitting the water. Incorporate dynamic stretches that mimic the movements you’ll be performing during your activity. Focus on key muscle groups such as the quadriceps, hamstrings, calves, and shoulders.

It’s imperative that you ensure your equipment is properly maintained and fitted to your body. Ill-fitting gear can exacerbate strain on certain muscles and increase the risk of injury. Finally, listen to your body and know your limits. Pushing yourself too hard too quickly can lead to overuse injuries. Gradually increase the intensity and duration of your sessions to build strength and endurance safely.

  1. Impact Injuries

Water sports, particularly surfing and wakeboarding, involve navigating unpredictable waves and wakes, increasing the likelihood of impact injuries. Collisions with the water’s surface or with obstacles such as buoys or other watercraft can result in bruises, cuts, or more severe injuries like fractures or concussions.

To minimize the risk of impact injuries, always scout the area before starting your session, paying attention to potential hazards such as rocks, shallow areas, or crowded waterways. Invest in high-quality safety gear, including helmets and impact vests, especially when attempting more advanced maneuvers or riding in challenging conditions.

You should also focus on developing proper technique and body positioning to absorb impact effectively. Learning to fall safely can significantly reduce the severity of injuries. Practice falling in a controlled manner, tucking your chin to your chest and keeping your limbs close to your body to minimize the risk of injury upon impact.

  1. Overuse Injuries

Repetitive movements can place strain on specific muscle groups and joints, leading to overuse injuries such as tendonitis, bursitis, or stress fractures. These injuries often develop gradually over time due to repeated stress on the affected area.

While you will want to be on the water as much as possible this summer,  incorporate cross-training activities into your fitness routine to strengthen supporting muscle groups and improve overall flexibility. Balance your water sports sessions with low-impact exercises such as swimming, yoga, or cycling to reduce strain on vulnerable areas and promote recovery.

Prioritize rest and recovery days to allow your body ample time to repair and rebuild tissues. Listen to any warning signs of overuse, such as persistent pain or swelling, and seek professional guidance from a physical therapist or sports medicine specialist if needed.

While water skiing, surfing, and wakeboarding offer thrilling experiences, it’s essential to prioritize safety and injury prevention. By warming up properly, practicing proper technique, wearing appropriate safety gear, and listening to your body, you can minimize the risk of common injuries and enjoy these water sports to the fullest. Remember, staying injury-free means more time on the water doing what you love.

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