Stretches and Workouts That Are Joint-Friendly

in , ,

Article featured on MidAmerica Orthopaedics

Exercise and good nutrition are key elements to keeping your body in a healthy state. But even these two health measures can cause harm if not done properly. For example, did you know that certain stretches and workouts can actually lead to joint damage?

How Do Joint-Friendly Stretches and Workouts Help to Decrease Joint Pain?

If you already suffer from joint pain, you might feel like working out will only increase the problem. This is hardly ever the case, however. Inactivity leads to decreased joint mobility and flexibility, which leads to weak muscles and deformed joints. Exercising regularly helps to reverse this, reducing joint stiffness, building muscle strength, and improving your overall fitness.

The secret is in making sure that the stretches and workout you do are joint-friendly. This exemplifies the importance of doing proper research and obtaining expert medical advice before beginning new habits or health programs.

Joint-Friendly Stretches

Stretching is an excellent, low-impact method of loosening your muscles. According to Harvard Health, stretching keeps the muscles flexible, strong, and healthy, which helps us to maintain a range of motion in our joints. It also helps to prevent muscle damage and keep muscles strong enough to support our joints.

Before beginning your stretching, do some light activity for 5-10 minutes or so to warm up your muscles. This can be a simple walk – just something to get blood flowing to your muscles. Otherwise, save your stretching for after your workout when your muscle fibers are more limber.

When stretching, be sure to hold the position for roughly 30 seconds. Do not bounce or move in and out of the stretch. This can actually cause more damage and prevent the stretch from being effective.

Range-of-Motion Stretches

Range-of-motion stretches help to build your joint flexibility to allow them to move through their full range of motion. These stretches should be gentle enough that you can perform them daily. Learn a basic routine that covers your entire body, head to toe, that you can perform every day, especially if you are having joint pain flareups. As your joints get stronger and more flexible, you can evolve these stretches to increase your range of motion.

Joint-Friendly Workouts

As with stretching, your workouts need to begin with some warming up. Never begin a workout on cold muscles, tendons, or joints as this will increase the likelihood of pain and damage. Begin with some light aerobic exercise, dynamic, moving stretches, or performing your workout movements at lower intensities.

Low-Impact Cardio

Cardio or endurance workouts are wonderful for your overall fitness. They improve your cardiovascular health and can help you control your weight while increasing energy levels. But you want to be sure that you are staying within a moderate-intensity level of cardio, so that you aren’t overexerting your joints. Low-impact machines like the elliptical or stair climber are easier on your joints, as are walking and bicycling. Being able to maintain a conversation while exercising is a good indication that you are working within a moderate-intensity level, although your breathing should be increased while doing so.

Isometric Exercises

Isometric exercises are a mild form of strength training to help you build muscle. Stronger muscles protect joints from injuries. During these workouts, the muscles are contracting by tensing and relaxing, but the body doesn’t move. While this is a slow-working exercise, it can be much less strenuous on your joints than traditional strength training.

Swimming and Water Aerobics

Swimming and water aerobics are one of the least stressful workouts for your joints, while still providing the conditioning they need for flexibility. This is due to water’s buoyancy, which is much gentler on the joints than higher-impact workouts. And there are a surprisingly large number of workouts that can be done in water besides just swimming, like bicycling, jumping jacks, and squats to name a few. Consider looking into a local water aerobics class and be sure to let your instructor know about your joint limitations before beginning your routine.

Yoga or Tai Chi

Yoga and tai chi are both forms of body awareness exercises. While some movements or forms can be excessively strenuous, there are many gentle forms of yoga and tai chi that are joint-friendly. Both can help to increase your range of motion, boost flexibility, improve balance, and tone muscles. They are also excellent at promoting relaxation.

Tips to Keep Your Joints Safe

In addition to the above stretches and workouts, keep the following tips in mind when beginning your routine to reduce overuse injuries and further aggravating joints.

Start Slow and Move Gently

Building flexibility and strength is a marathon, not a sprint. If you don’t usually workout, start very slowly – only a few minutes a day and gradually work up to longer workouts. Also, keep your movements easy and gentle. Working out should be somewhat challenging, but not painful. If you feel pain or notice swelling or redness in your joints, stop and talk to your doctor about what is normal and what may be caused by overexertion.

Stick to Low-Impact

Avoid anything that puts stress on your joints, like running, jumping, or lifting heavy weights. If it is a high-impact workout or sport, it will only increase your joint pain or damage.

Use Heat and Ice

Heat and ice treatments can be a great addition to your workout routine. Heat treatments, such as warm towels, rice bags, or heating pads can help to relax your joints and muscles. They should be applied warm – not hot – and used for roughly 20 minutes at a time. Ice can be applied for up to 20 minutes as well to help reduce swelling.

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 4 Injuries Caused by Trips and Falls

in ,

Article featured on South Shore Orthopedics

Millions of Americans each year trip and fall, resulting in injuries ranging from mild to very severe. The sudden and unpredictable nature of these accidents puts anyone, regardless of age or overall health, at risk of suffering an injury that requires treatment for proper recovery and if delayed, could lead to serious health complications. For this reason, even if your fall seems mild, it’s always best to consult a physician. Here are five of the most common fall injuries of which you should be aware.

1. Head Injury (concussion or TBI) 

While any blunt force to the head could be classified as a medical emergency and should warrant a doctor’s visit just to be safe, there are clear signs of a more severe head injury such as a concussion or a traumatic brain injury. Some of the clearest signs of a serious injury to the head are loss of consciousness, slurred speech, blurry vision, minor memory loss and confusion, and nausea and vomiting after trauma. These symptoms could point towards serious medical issues such as bleeding on the brain and irreversible trauma that can quickly and permanently impair your abilities and quality of life. But, do not count on these symptoms. Some serious head injuries caused by falls show only minor signs at first, such as pain, swelling, and a minor headache. This is why hitting your head is one of the deadliest types of fall injury: because the problem can be much worse than it appears.

2. Broken Bones/Fractures 

One of the most common fall injuries is a broken or fractured bone. When ignored these injuries can result in a break healing incorrectly, leading to chronic pain, restricted usage, and other negative complications. Some small fractures can be left to heal on their own, while most breaks will require a cast and/or surgery. One of the most common and debilitating fractures (especially for older people) is the hip fracture. It will often require a hip replacement, extensive hospital and rehabilitation time, and a lot of pain. But all of these problems become a lot more serious and sometimes fatal when not given immediate medical attention.  Given the nature of fall injuries, breaks will likely always occur with a serious fall and should be anticipated even in less serious incidents.

3. Soft Tissue Injuries 

The soft tissue is often damaged during a fall injury, as the extremities can get twisted, bent, or over-extended beneath the bodies descending weight. Many of these injuries will result only in soreness such as a minor ankle or wrist sprains. But fall injuries can also result in torn ligaments and tendons that often require immediate surgery. These more serious problems can sometimes lead to nerve damage, chronic pain, and even restricted mobility without proper and swift care. And unfortunately, much like the injuries listed previously, soft tissue trauma often presents little to no symptoms immediately following a fall, making it difficult to assess the seriousness of the situation.

4. Shoulder/Rotator Cuff Injury 

Oftentimes during a trip and fall injury, the shoulder will receive a lot of impact, as the arm is normally extended in an attempt to regain balance or brace for impact. In this case, the shoulder can be violently twisted or fallen on while the arm is outstretched, resulting in a dislocated shoulder and/or a torn rotatory cuff. The extent of these injuries could require anything from a RICE regiment to surgery to restore mobility into the shoulder/arm area. The symptoms should appear soon following the fall, but an assessment of what treatment would be best is highly recommended. Just like the other types of injuries on this list, there is some recovery time (for a rotary cuff, this may be a few months)  necessary for full function again after trauma to the shoulder following a fall.

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

Stretching Newly Injured Muscles

in

Article featured on Children’s Hospital Colorado

Most young athletes know that injuries are possible when they’re active and a training injury or soreness is almost inevitable. So, what can you do to help heal from minor muscle injuries? Stretching, for one. Pretty much everyone can do it, but you have to know how and when it’s appropriate.

Which muscle injuries can you stretch?

The first thing to understand is which muscle injuries are OK for stretching and which aren’t. Two of the most common muscle injuries for young athletes are:

  • Muscle strain: stretching or tearing of muscle fibers
  • Muscle contusion (also called a muscle bruise): injury to muscle fibers, connective tissue or blood vessels usually from a direct blow

Stretching can help you heal from a muscle strain, as long as it’s not severe. Stretching can also help when healing a new muscle contusion. For example, our athletic trainers often recommend simultaneously icing and stretching quad contusions right after the injury.

What is a muscle strain?

Also known as a pulled or torn muscle, a muscle strain is when the muscle fibers pull apart from each other and are damaged. This can come from putting too much weight on the muscle, overuse or fatigue, an accident or using the muscle incorrectly. The right stretch at the right time is a key component in that treatment plan.

Stretching is not only important to prevent further injury and scar tissue, but also helps a newly injured muscle lengthen to release the body’s natural response to spasm. Young athletes can often pull a muscle by doing exercises incorrectly or during their sports.

The dos of stretching a newly injured muscle

The most important thing to pay attention to is the kind of pain you’re feeling.

“A good indicator when it’s OK to begin gentle stretching is when the pain in the injured area has shifted from sharp or stabbing to more of a soreness or stiffness,” says Coonan. “You shouldn’t start until that happens.”

When stretching a newly injured muscle, it will help if you:

  • Do wait three days to a week after the injury, depending on severity and symptoms, to begin stretching. Using pain as a guide; if you feel sharp pain in the injured area, it means it is too early to start stretching.
  • Do wait until the inflammation mostly goes away before the first stretch.
  • Do start with gentle static stretching – reach and hold rather than doing movement-based stretching.
  • Do ensure the stretching is mostly pain-free to help the healing process.
  • Do incorporate a consistent dynamic warm-up routine and include static stretching after an activity to prevent soreness and improve flexibility.

The don’ts of stretching a newly injured muscle

Timing is everything when it comes to what you shouldn’t do when stretching an injured muscle. If your muscle isn’t relaxed, it can affect the muscles around it.

“Stretching before the muscle can relax is setting yourself up for further injury,” says Coonan.

When stretching a newly strained muscle:

  • Don’t necessarily use the rest, ice, compress and elevate (RICE) method right away to begin healing a strained muscle. Coonan explains that using ice later to alleviate some spasms can help but slapping on ice right after an injury can actually increase healing time. Compression and rest can be helpful in a newly strained muscle depending on the severity of the injury.
  • Don’t push your stretch “just a little bit farther” than comfortable. This can delay the healing process.
  • Don’t wait too long to begin stretching. For a minor strain that may be just a few days. For a moderate strain that could be 1 to 2 weeks and for a severe strain that could extend to 2 to 6 weeks. Waiting too long can create scar tissue, reducing flexibility and strength.
  • Don’t immediately return to Understanding what your body needs most, regardless of severity, is the most important aspect of stretching and healing an injured muscle. You should be pain free, back to full strength and flexibility and have completed a slow ramp-up of activity to ensure the area doesn’t feel aggravated.

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

The Importance of Rest & Sleep in Injury Recovery

in , ,

Article featured on City Orthopaedics & Sports Medicine

While exercise, nutrition, and therapy are often emphasized in recovery and overall health, one key factor that cannot be overlooked is rest and sleep. Many patients underestimate the profound impact that rest and quality sleep have on their body’s ability to heal, perform optimally, and maintain long-term health. Whether you are recovering from surgery, managing a chronic illness, or trying to improve your overall wellness, rest and sleep are crucial for both physical and mental well-being.

Why Sleep Is Essential for Healing

During sleep, the body enters a restorative state where it works to repair damaged tissues, muscles, and cells. The process of healing requires energy, and much of this energy is spent while we are asleep. In fact, research shows that sleep plays a critical role in:

  • Cell regeneration and tissue repair: Growth hormones are released during deep sleep, which aid in muscle recovery, tissue repair, and cellular regeneration.
  • Inflammation reduction: Chronic lack of sleep can increase inflammation in the body, which can hinder recovery from injury, surgery, or illness. Adequate rest can help to regulate inflammatory processes and support healing.
  • Immune function: Sleep is a key player in maintaining a strong immune system. While asleep, the body produces cytokines, proteins that help the immune system fight infections and inflammation. A lack of sleep can compromise immune function, leading to slower recovery and a higher risk of illness.

How Sleep Affects Mental and Emotional Health

Recovery isn’t just physical. Emotional well-being is a vital part of the healing process, and sleep is deeply linked to mood regulation and mental health. Poor sleep or insufficient rest can lead to irritability, increased stress, and even symptoms of anxiety or depression, which can further affect one’s ability to recover physically.

In contrast, adequate sleep improves cognitive function, boosts memory, and supports emotional stability, helping individuals manage the challenges of illness or injury with a clearer, more positive mindset. Sleep also promotes relaxation, reducing the body’s stress response and promoting a sense of overall well-being.

The Link Between Rest and Performance

For athletes or individuals recovering from intense physical activity, rest and sleep are essential to maintain peak performance. Without adequate recovery time, muscles and joints do not have the opportunity to heal and strengthen properly, leading to fatigue, increased injury risk, and decreased physical performance.

In the context of injury or rehabilitation, sleep helps the body process and respond to the exercises and treatments you’re doing during the day. It allows muscles to rebuild, soft tissues to repair, and the nervous system to recalibrate, making you more resilient and ready for the next day’s challenges.

Tips for Improving Sleep Quality

If your patients struggle with sleep, offering simple tips to improve sleep quality can be highly beneficial:

  • Establish a consistent sleep schedule: Going to bed and waking up at the same time each day helps regulate the body’s internal clock.
  • Create a relaxing bedtime routine: Encourage patients to wind down with activities like reading, taking a warm bath, or practicing relaxation techniques before bed.
  • Limit screen time: The blue light from phones and computers can disrupt the production of melatonin, the hormone that helps regulate sleep. Encourage avoiding screens at least an hour before bedtime.
  • Maintain a comfortable sleep environment: A dark, quiet, and cool room can help promote deeper, more restorative sleep.

Conclusion

Whether your patients are recovering from an injury, managing a chronic condition, or simply seeking to improve their overall health, rest and sleep are powerful tools in their healing and wellness journey. By prioritizing good sleep hygiene and making rest a non-negotiable part of their routine, patients can optimize their recovery, enhance their physical and mental well-being, and prevent burnout. Remember, proper rest isn’t a luxury—it’s a critical component of a healthy, balanced life.

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

Avoiding Fatigue: 10 Office Ergonomics Tips

in , ,

Article featured on ErgoPlus

Follow these quick and easy office ergonomics tips to decrease fatigue, discomfort and physical stress while also increasing comfort and productivity.

“Ergonomics” is the science of designing the workstation to fit within the capabilities and limitations of the worker.

The goal of office ergonomics is to design your office work station so that it fits you and allows for a comfortable working environment for maximum productivity and efficiency.

An ergonomically correct office work station will help you avoid fatigue and discomfort – who doesn’t want that? Whether you’re an OHS professional in charge of providing a safe work environment for the employees at your company or simply a computer user who wants to avoid fatigue, following a few simple guidelines can help you significantly improve your office work station.

Office Ergonomics Tips

Follow these 10 office ergonomics tips to help you avoid fatigue:

  1. Make sure that the weight of your arms is supported at all times. If your arms are not supported, the muscles of your neck and shoulders will be crying by the end of the day.
  2. Watch your head position, and try to keep the weight of your head directly above its base of support (neck). Don’t “crane” your head and neck forward.
  3. Don’t be a slouch! Slouching puts more pressure on the discs and vertebrae of your back. Use the lumbar support of your chair and avoid sitting in a way that places body weight more on one than on the other. Move your chair as close to your work as possible to avoid leaning and reaching. Make sure to “scoot” your chair in every time you sit down.
  4. The monitor should be placed directly in front of you, with the top no higher than eye level. The keyboard should be directly in front of the monitor so you don’t have to frequently turn your head and neck.
  5. Talking on the phone with the phone receiver jammed between the neck and ear is really bad practice. You know that’s true, so don’t do it!
  6. The keyboard and the mouse should close enough to prevent excessive reaching which strains the shoulders and arms.
  7. Avoid eye strain by making sure that your monitor is not too close, it should be at least an arm’s length away.
  8. Take steps to control screen glare, and make sure that the monitor is not placed in front of a window or a bright background.
  9. You can rest your eyes periodically for several seconds by looking at objects at a distance to give your eyes a break.
  10. The feet should not be dangling when you are seated. If your feet don’t comfortably reach the floor or there is pressure on the backs of your legs, use a footrest or lower the keyboard and chair.

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

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
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

in ,

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

The Connection Between Your Posture & Physical Health

in , , ,

Article featured on Watauga Orthopedics

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

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

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

Understanding Posture

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

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

The Connection Between Posture and Physical Health

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

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

How Physical Therapy Can Help Improve Your Posture and Physical Health

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

Posture Assessment

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

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

Personalized Exercise Program

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

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

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

Ergonomic Recommendations

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

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

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

Education

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

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

Regular Follow-ups

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

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

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

The Strengths of Weight-Bearing Exercises

in , , , , ,

Article featured on Hawaii Pacific Health

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

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

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

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

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

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

Some examples of weight-bearing activities include:

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

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

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

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

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

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

Phone:

503-224-8399

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

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

Hours
Monday–Friday
8:00am – 4:30pm