Gaining Muscle – No Matter Who You Are

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Article featured on Healthline

Muscle growth takes time, persistence, and a long-term commitment to the process. But it’s possible for most people with proper training programs and protein consumption.

Muscle building is often a top priority when it comes to physique improvements.

Added muscle mass will increase the definition of your muscles, improve your lean body mass, and add bulk and size to your frame in all the right places.

This article breaks down everything you need to know when it comes to building muscle, including how to work out, what to eat, and recovery protocols.

The basics of building muscle

Anatomically, skeletal muscles are a series of parallel cylindrical fibers that contract to produce force. This muscle contraction allows all external human movement to occur.

Your body is constantly renewing and recycling the amino acids, or protein building blocks, in your muscles.

You’ll lose muscle mass if your body removes more protein than it adds. No measurable change in muscle size occurs if the net protein synthesis is even. Your muscles will grow if your body deposits more protein than it removes.

The key to building muscle is to increase the protein deposition rate while minimizing the muscle protein breakdown rate.

This process of increasing your muscle mass is known as muscle hypertrophy, and it’s a primary goal of resistance training.

Several factors drive the muscle-building process, including hormones like testosterone and growth hormone and the availability of amino acids and other nutrients.

To build new muscle tissue, your primary tools for increasing your body’s rate of protein synthesis are performing resistance training and getting sufficient amounts of protein and overall nutrients.

The correct amount of resistance training drives your body’s hormonal response toward building muscle, but it requires sufficient protein and energy availability to ensure the process results in muscle gains as opposed to muscle losses, research says.

While researchers and experts continue to study the science of optimizing muscle gains, performing resistance training using moderate to heavy loads combined with relatively high protein intake remains the only tried-and-true training method for increasing muscle mass.

Summary

Building muscle requires your body to deposit more protein molecules into your muscles than it removes. Resistance training with weights and ensuring proper nutrition are the primary means for accomplishing this goal.

Tips for how to gain muscle

1. Decide your target number of repetitions

The repetition continuum is a useful concept when designing training programs for muscle building.

Stimulating muscle growth requires performing weight training exercises with an amount of weight that typically only allows you to perform 1–20 repetitions.

In general, the repetition continuum states that weights you can only lift for 1–5 repetitions tend to build more strength, weights you can lift for 8–12 repetitions tend to build more muscle, and weights you can lift more than 15 times tend to increase muscular endurance.

Understand that these ranges will have some crossover, meaning that 3-repetition sets with the respective weight will cause some muscle growth, 8-repetition sets will build some strength, and 20-repetition sets will build muscle as well.

Additionally, recent research suggests that different individuals may respond better to lower or higher repetition ranges when it comes to building muscle.

To put it simply, depending on your size, your muscles may grow more with lower reps using heavy weights or with high reps using lighter weights.

2. Choose the right amount of weight

Typically, the weight must be heavy enough that performing much more than 20 reps is impossible.

The weight you choose to use should leave you at or near failure on your specified number of repetitions.

For example, if you’re performing a set of 10 repetitions, by the tenth repetition, you should be unable or nearly unable to perform another repetition.

You should rarely have more than “two reps in the tank” by the end of a set if your goal is building muscle.

The overall implication of the repetition range continuum is that you should go through different phases of training using different repetition ranges to see what gives your body the most muscle growth.

3. Choose your exercises well

As mentioned, muscle building is specific to the muscle being worked.

For example, to build bigger biceps, you need to perform exercises that work the biceps. This could be an isolated bicep exercise, such as a bicep curl, or a compound movement that uses the biceps, such as a pullup.

Compound and isolation movements can be equally effective at leading to muscle hypertrophy in terms of the best exercise type for muscle building.

Nevertheless, your training should include compound and isolation movements for the best long-term fitness results.

Compound movements like a barbell back squat effectively stimulate multiple large muscle groups in a single exercise and provide more functional movement for real-life activities. This leads to both more efficient workouts and more practical muscle strength.

Isolation movements are an excellent way to target specific muscles, and beginners may initially find them safer and easier to learn than compound movements.

Additionally, isolation movements are typically easier to perform when you’re fatigued, as you’re not stabilizing your entire body. This may allow you a few extra targeted sets at the end of a workout when you’re otherwise too exhausted to do another compound exercise.

4. Structure your workout to avoid overtraining

A good rule of thumb is to perform 3 sets of 3–5 compound movements, followed by 3 sets of 1–2 isolation movements per workout.

Generally, you do your heaviest sets using compound movements and perform higher repetition ranges on your isolation movements.

Assuming you’re performing 3 working sets per exercise, limit your total combined compound and isolation movement exercises to 5–7 movements per workout.

This allows you to benefit from each type of exercise while maximizing the overall muscle-building potential of your training program and avoiding any symptoms of overtraining.

How fast can you gain muscle?

Gaining muscle isn’t always easy — and it certainly doesn’t happen quickly.

Gaining serious muscle takes many months and years of weight training and proper eating. Muscle gain rates vary by individual, even when following the same program.

Overall, with good nutrition and consistent training, 2020 research has found that 0.5–2 pounds (0.25–0.9 kg) of muscle growth per month is a good benchmark for maximal potential muscle growth in adult men.

While this may seem like a small amount, the results can be dramatic over time. With just a few years of consistent training, you can gain 20–40 pounds (9–18 kg) of muscle, which would be a dramatic physique change for virtually anyone beginning a resistance training program.

The takeaway

Gaining muscle requires a commitment to both resistance training and following an appropriate diet.

Workout programs for building muscle should primarily rely on compound and isolation movements with weights but adjust the specific exercises, sets, and repetitions to ensure consistent, long-term gains in both muscle size and strength.

Proper nutrition involves sufficient protein, fat, and carbohydrate calorie intake that exceeds daily energy expenditure enough to build muscle but not so drastically as to cause excess fat gain.

Large increases in muscle mass take months to years of consistent training but are possible for most individuals.

Overall, to reach your muscle-building goals, you must lift hard, eat right, and stay consistent.

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

Sports Injuries When Impacted by Cold Weather

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Article featured on Towson Orthopaedic Associates

Understanding Winter’s Influence on Pain and Injury

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

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

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

Why Do Sports Injuries Hurt More in the Winter?

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

Winter Sports Injury Prevention and Management

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

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

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

The Orthopedic & Sports Medicine Center of Oregon 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 Role of Diet & Nutrition in Orthopedic Health

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Article featured on Caritas

When we think about orthopedic health, we often focus on exercise, physical therapy, and medical treatments. However, the role of nutrition and diet in maintaining strong bones and joints is equally important. What we eat directly impacts our musculoskeletal system, affecting bone density, joint function, and overall orthopedic well-being. In this article, we’ll explore how proper nutrition and diet contribute to orthopedic health and offer tips to keep your bones and joints in optimal condition.

Nutrients Essential for Orthopedic Health

  1. Calcium: Calcium is a primary component of bone tissue. A deficiency can lead to weakened bones and an increased risk of fractures. Dairy products, leafy greens, and fortified foods are excellent sources of calcium.
  2. Vitamin D: Vitamin D is crucial for the absorption of calcium in the body. It also plays a role in maintaining healthy muscle function. Sources of vitamin D include fatty fish, fortified dairy products, and sunlight exposure.
  3. Protein: Protein is essential for the development and repair of muscles, tendons, and ligaments. Good sources of protein include lean meats, poultry, fish, beans, and dairy products.
  4. Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce joint pain and stiffness. Fatty fish (like salmon and mackerel), flaxseeds, and walnuts are rich sources.
  5. Vitamin C: Vitamin C is essential for collagen production, a key component of connective tissues like tendons and ligaments. Citrus fruits, strawberries, and bell peppers are great sources.
  6. Magnesium: Magnesium supports bone health by aiding in calcium absorption. Nuts, seeds, and leafy greens are good dietary sources of magnesium.

Tips for Promoting Orthopedic Health Through Diet

  1. Balanced Diet: Maintain a balanced diet that includes a variety of foods rich in the nutrients mentioned above. A diverse diet ensures you get all the necessary vitamins and minerals
  2. Calcium-Rich Foods: Incorporate dairy products, fortified foods, leafy greens, and almonds into your meals to meet your calcium needs.
  3. Protein Intake: Include lean sources of protein like chicken, turkey, and fish in your diet to support muscle health.
  4. Vitamin D: Ensure you get enough vitamin D through sunlight exposure and by consuming fortified foods or supplements if needed.
  5. Limit Inflammatory Foods: Reduce your intake of processed foods, sugary beverages, and foods high in saturated and trans fats. These can contribute to inflammation, which is detrimental to orthopedic health.
  6. Hydration: Staying well-hydrated is crucial for maintaining joint health and flexibility. Drink plenty of water throughout the day.
  7. Maintain a Healthy Weight:Maintaining a healthy weight through proper diet and exercise reduces stress on your joints, preventing orthopedic issues.

Orthopedic Health and Lifestyle Choices

In addition to nutrition and diet, other lifestyle choices play a vital role in orthopedic health:

  • Regular weight-bearing exercises, such as walking, running, and weightlifting, help maintain bone density and muscle strength.
  • Stretching and flexibility exercises are essential to keep your joints mobile and prevent stiffness.
  • Posture and ergonomics are significant factors in maintaining good orthopedic health. Pay attention to your posture during daily activities, especially while sitting at a desk.

Conclusion

Nutrition and diet are cornerstones of orthopedic health. A well-balanced diet that includes essential nutrients like calcium, vitamin D, and protein can help you maintain strong bones and joints, reduce the risk of fractures, and support overall musculoskeletal health. Pair your dietary choices with an active lifestyle, proper posture, and regular exercise to enjoy the benefits of healthy bones and joints well into your later years.

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

Exercising and Bone Health

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Article featured on OrthoInfo

Most people are familiar with many of the benefits of exercise, such as improving muscle strength and endurance, reducing the risk of heart disease and stroke, and preventing obesity. Perhaps not as well understood is the importance of regular physical activity in building and maintaining healthy bones. Inactivity causes loss of bone!

Aging, along with certain diseases and medications, can cause bones to become very weak and fragile over time — a condition called osteoporosis. It often occurs in women after menopause, and in men in older age. This bone-thinning disease puts people at greater risk for broken bones, which can seriously limit mobility and independence.

We also tend to lose muscle as we age — a condition called sarcopenia. People who develop osteoporosis or sarcopenia are considered frail: more likely to fall and more likely to break a bone.

Exercise works on bones much like it works on muscles — it makes them stronger. Exercise is important for building strong bones when we are younger, and it is essential for maintaining bone strength when we are older. Because bone is living tissue, it changes over time in response to the forces placed upon it. When you exercise regularly, your bone adapts by building more bone and becoming denser. This improvement in bone requires good nutrition, including adequate calcium and Vitamin D.

Another benefit of exercise is that it improves balance and coordination. This becomes especially important as we get older because it helps to prevent falls and the broken bones that may result.

Exercises for Strong Bones

There are many different types of exercise and they all offer health benefits. The two types that are most effective for building strong bones are weight-bearing exercise and strength-training exercise. Exercises to improve bone strength are site-specific. For example, walking can improve bone strength in the legs and spine but not in the wrist.

Postural stretching and strengthening can help prevent or decrease the amount of upper spine slumping seen in many older people. Leaning over to tie your shoes or sweeping and mopping can lead to spine fractures in people at high risk of spine fracture. Try to maintain good spine posture with all your activities.

Weightbearing Exercise

Weightbearing describes any activity you do on your feet that works your bones and muscles against gravity. When your feet and legs carry your body weight, more stress is placed on your bones, making your bones work harder. Weightbearing exercise after young adulthood can help prevent further bone loss and strengthen bone.

Examples of weightbearing exercise include:

  • Brisk walking and hiking
  • Jogging/running
  • Dancing
  • Jumping rope
  • Hopscotch
  • Tennis, badminton, ping pong, and pickleball
  • Team sports, such as basketball, soccer, and volleyball
  • Stair climbing

Higher impact activities, such as jogging and jumping rope, increase the weight on bones and provide more bone-strengthening benefits. However, people who are frail or who have already been diagnosed with thinning bone should talk to their doctors about the types of physical activity that would be best for them.

Strength-Training Exercise

During strength-training activities, resistance is added to movement in order to make muscles work harder and, over time, become stronger. Although resistance exercises focus on increasing muscle mass, they also put stress on bones and have bone-building capacity.Common types of strength training include weight machines, free weights, and exercises (such as push-ups) that use your own body weight. Elastic bands can also be used to add resistance to exercises.A general guideline for strength training is to exercise each major muscle group at least twice a week. Be sure to rest for a full day between strength sessions.

Other Forms of Exercise

Non-impact exercises, such as yoga and tai chi, are not as effective at strengthening bone, but provide significant flexibility and balance training benefits.

Non-weightbearing exercises, such as swimming, cycling, and chair exercises, do not increase bone density but are excellent choices to strengthen muscles as well as the heart and lungs. If you have a musculoskeletal health condition, such as arthritis, that prevents you from doing weightbearing activities, these are good alternatives.

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

How Weight Affects Joints, Bones & Mobility

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Article featured on Orthopedic & Spine Centers of Wisconsin

Carrying extra body weight can have a profound impact on your orthopedic health, leading to painful conditions, reduced mobility, and an increased risk of injuries. Understanding how those additional pounds can affect your musculoskeletal system is the first step towards taking control of your long-term joint and bone health. 

The toll of excess weight on your orthopedic health  

When you’re overweight or obese, the added force and stress placed on your body’s joints, especially in high-impact areas like your knees, hips, and ankles, can quickly take a toll. In fact, research shows that for every one pound of weight gained, there is an additional four pounds of force exerted on the knee joint.¹ Over time, this excess strain accelerates the breakdown of protective cartilage, drastically increasing your risk of developing painful and debilitating conditions like osteoarthritis. 

The problems don’t end with your joints, either. Carrying extra weight also impacts your bone health, making you more prone to fractures, especially in the spine, wrists, and ankles.² According to studies, obesity is linked to a higher risk of fractures, as the additional weight makes bones more susceptible to cracking or breaking. 

The downward spiral of weight, pain, and reduced mobility 

As the orthopedic problems stemming from excess weight worsen, it can  more difficult  to stay active and maintain a healthy lifestyle. Debilitating joint pain, stiffness, and limited range of motion can make even the most basic daily activities – walking, climbing stairs, or simply getting up from a chair – incredibly challenging. 

This decreased mobility further contributes to weight gain, creating a vicious cycle that’s difficult to break without addressing the root cause. In fact, studies show that around 30% of adults with obesity also report mobility limitations.³ The more excess weight you carry, the harder it becomes to stay physically active and manage your orthopedic health. 

Taking control of your orthopedic health  through weight management 

The good news is that by taking steps to manage your weight, you can alleviate much of the strain on your bones, joints, and overall mobility. Even modest weight loss of 5-10% of your body weight has been shown to significantly reduce the load on your joints and lower your risk of orthopedic complications.⁴ 

By working with your doctor or a qualified healthcare professional, you can develop a safe and sustainable weight loss plan that combines a balanced diet and regular exercise. Activities that put less stress on your joints, such as swimming, cycling, or using an elliptical machine, can be especially beneficial during this process. 

Prioritize your orthopedic health today 

If you’re concerned about how your weight is affecting your bones, joints, and mobility, don’t wait! . Schedule an appointment with our team of experienced orthopedic specialists, who can help you develop a personalized plan to address your weight-related orthopedic concerns and get you back to living an active, pain-free 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

Stretches and Workouts That Are Joint-Friendly

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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

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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

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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

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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

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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