Running Tips: Preventing Injuries and Getting Race Ready

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Article featured on Emory Healthcare

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

Running Tips for Beginners

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

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

Running Advice When Training for a Race

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

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

Prevent and Treat Common Running Injuries

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

Achilles tendonitis

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

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

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

Runner’s knee

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

Plantar fasciitis

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

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

Shin splint

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

Stress fracture

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

Sprained ankle

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

No Pain, All Gain

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

Tips for Osteoporosis and Exercise

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Article featured on OrthoCarolina

You’ve been given the diagnosis of Osteoporosis and your doctor wants you to do weight bearing activities to improve your bone health.

But what does that mean exactly? How much and how often should you do these activities? Do you need special equipment or can you safely do them in the comfort of your own home?

Weight-bearing exercises and activities are those that make you move against gravity while staying upright. Research shows that high impact dynamic loading such as jumping, jogging/running, jumping rope or hiking (activities where the feet leave the ground) gives the best results in building bone. Depending on your fitness level and overall health including joint health, you may need to stick to low impact exercises such as cycling, elliptical machine or slow paced walking.

Muscle strengthening exercises include activities that you do to move your body against resistance. One can choose from free weight, resistance bands, weight machines or even using the resistance of your own body. A well balanced program will include exercises for all body parts. Be sure to include specific exercises to strengthen the spine and promote good posture. See examples below:

 

Bird Dog

Bird Dog

Back ups

Back Ups

Sit to Stand

Sit to Stand

 

**Great care should be taken to avoid curl-ups and spine twisting motions when you have active osteoporosis as these motions can cause a spinal fracture. **

Balance Exercises are essential in the prevention of falls and therefore the prevention of injuries/fractures incurred. We can improve our balance even as we age by combining strengthening of the lower extremities with balancing exercises. Balance on one leg beginning with the eyes open and progressing to eyes closed either on level surface or foam pad.

Single leg balance (Image Above)

Now that you have an idea of what to do, how often should you do it?

For weight bearing and balance activities, research indicates participating in these activities 5-7 days a week.

For strengthening exercises, the research indicates 3 days a week to improve bone health.

Once cleared by your physician of any active fractures, your physical therapist can assist you with developing a program that is safe and effective for you depending on your current fitness level and general health.

Essential Tips for Staying Active & Preventing Orthopedic Injuries

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Article featured on Arthritis & Sports

Orthopedic injuries affect people of all ages and activity levels. They can range from minor sprains to serious conditions that impact bones and joints. Fortunately, many of these injuries are preventable. Proper education and proactive strategies play a vital role in prevention. This article outlines effective methods to help everyone stay active and healthy.

Understanding Orthopedic Injuries

Orthopedic injuries can arise from physical activities and sports, but they can also occur during everyday movements. Often, these injuries result from inadequate training, poor techniques, or insufficient warm-ups. According to the American Academy of Orthopaedic Surgeons, approximately 3.5 million children under 14 receive medical treatment for sports injuries annually. By understanding how our bodies work and recognizing the risks associated with various activities, individuals can take steps to protect themselves.

Common orthopedic injuries include tennis elbow (affecting around 1-3% of the general population), Achilles tendonitis (particularly prevalent among runners), and knee ligament injuries (which account for about 55% of knee injuries among athletes). Learning more about these conditions helps individuals make informed choices about exercise and rehabilitation.

Importance of Injury Prevention Education

Education on injury prevention is key to reducing orthopedic injuries. When individuals understand human anatomy and biomechanics, they are less likely to experience injuries. Studies show that educational programs can reduce sports injuries by up to 30%. Workshops or consultations with trained professionals provide valuable insights into best practices for safety and health.

Building a Safety Culture

Focusing on injury prevention fosters a mindset that values long-term health over short-term performance boosts. This shift encourages athletes and active individuals to prioritize self-care and make safer choices during their activities.

Develop Proper Warm-Up and Cool-Down Routines

Warm-Up Techniques

A well-structured warm-up is essential for preparing the body for physical activity. Warm-ups increase blood flow to the muscles, enhance flexibility, and improve joint mobility. Dynamic stretches, such as leg swings, arm circles, and high knees, are excellent for preparing the body for intense workouts.

Taking just 10-15 minutes for an effective warm-up can significantly reduce injury risks and improve performance.

Cool-Down Importance

Cool-down routines are equally important after physical activity. Engaging in static stretching helps restore muscle length and flexibility and promotes recovery. Activities like light walking or cycling for 5-10 minutes help the heart rate return to normal. This gradual transition is crucial for reducing muscle soreness and future injuries.

Strength Training and Conditioning

Integrating strength training into a fitness routine can drastically enhance muscle support around joints. Focusing on key muscle groups that stabilize joints—such as the core, hips, and shoulders—can reduce the risk of common orthopedic injuries.
Benefits of Multi-Joint Exercises
Multijoint exercises, like squats and lunges, are particularly beneficial. They promote coordination and balance, both essential for preventing injuries. Research shows that athletes who engage in strength training experience 40% fewer injuries than those who do not. Essentially, strength training builds a solid foundation of strength, endurance, and proprioception.

Ensure Proper Technique in Sports and Activities

Using the right techniques during physical activities minimizes injury risk. Whether engaging in sports, weightlifting, or everyday movements, understanding correct form is vital for safe practices. Coaches and trainers play a crucial role by providing guidance on executing movements correctly. Regular feedback helps to correct improper techniques that may lead to strain or injury.

The Role of Coaching

Research by the National Academy of Sports Medicine indicates that athletes receiving proper coaching on technique are 20-25% less likely to sustain injuries. Emphasizing technical training can profoundly impact athlete safety and performance.

Listen to Your Body

Listening to your body can be transformative when it comes to preventing injuries. Ignoring pain or discomfort often leads to more severe issues. It’s essential to pay attention to these signals and allow time for rest and recovery.

The Importance of Rest Days

Overtraining increases the likelihood of injuries, making it vital to include rest days in any training schedule. Including 1-2 rest days each week can significantly lower injury risk and enhance overall performance.

Promote Rehabilitation and Recovery Techniques
For those recovering from injuries, understanding rehabilitation techniques is crucial. A structured recovery plan, including physical therapy or tailored exercises, speeds up recovery and ensures proper healing. Knowing how and why certain exercises are performed can positively impact recovery outcomes, helping individuals regain strength and confidence while reducing the risk of re-injury.

Ensure Safe Return-to-Sports Program

For those undergoing lengthy recovery after surgery, physical therapy is essential but not the final step. A well-structured return-to-sports program ensures the athlete is safe to resume activities at the same level they were at before the injury (if not even better).

Outreach and Community Programs

Community programs focused on injury prevention education benefit diverse groups, including youth athletes and older adults. These initiatives may include workshops, training sessions, and informational resources. By offering such programs, communities facilitate a better understanding of injury prevention.

Such initiatives create supportive environments where individuals can learn and apply effective strategies relevant to their physical activities, promoting healthier lifestyles. 

Moving Forward with Awareness

Preventing common orthopedic injuries involves education, practical strategies, and a commitment to self-care. By understanding body mechanics and implementing effective measures such as proper warm-ups and cool-downs, individuals can significantly lower their risk of injury.

Moreover, emphasizing injury prevention education promotes personal health and fosters a culture of safety within communities. By prioritizing these strategies, individuals of all ages and activity levels can confidently pursue their passions, leading to healthier and happier futures.

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

7 Stretches to Counteract Sitting All Day

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Article featured on Optimal Sports Physical Therapy

Simple stretching exercises to do while sitting at your desk

Pause for a moment and notice how you are sitting. Yes, you! Humor us for a moment. How are you sitting right now? Have you slid way down in your chair? Or, have you slumped forward toward your computer screen? What about your feet? Do you have one foot tucked under you or your legs crossed?

If you said yes to any of these positions, you aren’t alone! Poor posture after sitting at your desk for even a short time is common for many people.

With a growing rate of sedentary jobs, many Americans are finding themselves spending eight or more hours without regular physical activity. Long periods of time without regular activity can be very hard on the body. Research is indicating that those who sit for long stretches have an increased risk of cardiovascular disease and shortened life expectancies.

Breaking up your sedentary periods can help to lower your cardiovascular risk and improve your life expectancy. Incorporating simple stretching exercises at your desk can help to get your blood pumping and improve your posture.

Don’t worry, we aren’t suggesting you roll out your yoga mat in your cubicle. You can do these seven, easy to do, stretches while sitting in your chair. Learn more about other helpful ways to get and stay active during your workday.

Stretching Exercises While Sitting at your Desk

If you’re like most people who sit for long periods of time, your posture has likely slid off course. Don’t worry! Before you begin any stretches take a few moments to adjust your posture. Begin by following these easy tips:

  • Slide all the way back in your seat. Your lower back should be supported by the chair’s backrest.
  • Rest both feet flat on the floor with your knees directly above your ankles.
  • Raise your chair so that your hips are slightly higher than your knees.
  • Elbows should be resting comfortably on the chair’s armrest at 90 degrees.
  • Computer screen should be at eye height (neither looking down nor up).

Comfortable? Sitting this way may feel strange at first. With a little practice, you’ll find that sitting this way begins to feel more normal.

Now that you have adjusted your posture, you’re ready to try these seven easy stretching activities while sitting at your desk.

Chest and Shoulder Stretch

Stretching out the chest and shoulders may be one of the best stretches if you find yourself slumping forward while you work. This stretch targets the pectoral muscles and helps to open the chest.

How to: Take the arms behind you and interlace the fingers together. Begin to lift the arms up until you feel a stretch across your chest. Hold this stretch for 15 to 30 seconds and release.

Neck Stretch

Many people lean their head forward toward their computers when working at a desk. This puts extra tension on the neck. If you experience frequent headaches or upper back tension, stretching your neck can help.

How to: Reach your right arm down and grip the side of your chair. Tilt your head to the left feeling a gentle stretch down the side of your neck. Hold this stretch for 15 to 30 seconds and then repeat on the other side.

Spinal Twist

Sliding your hips forward in your chair or sitting in a slumped position can put a lot of strain on your back. A spinal twist can help to relieve tension across the entire back and reset your posture.

How to: With your feet flat on the floor, contract your abs and begin to rotate your upper body toward the right. Place your left hand on the outside of your right knee. Place the right hand on either the armrest or seatback to help deepen the stretch. Only twist as far as you feel comfortable. Even a small rotation can make a big difference. Hold this stretch for 15 to 30 seconds and then repeat on the other side.

Back Extension

Your back can take a beating when sitting slumped forward or when reclining backward. A seated back extension can help to ease tension while opening your chest and shoulders.

How to: Scoot back in your chair with your back resting comfortably against the backrest. Place the palms of your hands at the back of your neck. Lean back over your backrest keeping your elbows wide until you feel a gentle stretch across the back and chest. Hold this stretch for 10 to 15 seconds.

Hip Stretch

The lower body can get very tight after sitting for long periods. The hip flexors shorten and tighten and the glutes stretch while sitting. This easy to do stretch targets all areas of the hips and glutes in one stretch.

How to: While seated, cross your right ankle over your left knee. Sitting tall, begin to fold forward at the hips until you feel a stretch across your right glute. You can press down on your right knee to help deepen the stretch. Hold this stretch for 15 to 30 seconds and then repeat on the other side.

Hamstring Stretch

Without regular activity, your hamstrings can tighten quickly. This simple stretch helps to relieve leg discomfort and keep your hamstrings loose.

How to: Extend your right leg forward keeping your left foot flat on the floor. Sitting tall with your head in line with your spine, begin to fold forward reaching for your right toes. If your chair rolls, lock the wheels to avoid rolling backward. Hold this stretch for 15 to 30 seconds and then repeat on the other side.

Wrist Stretch

Resting your wrists flat on your keyboard or typing for long periods of time can cause tightness in your wrists. These two simple wrist stretches will target both the wrist flexor and wis extensor.

How to: Extend your right arm straight out in front of you with your palm up. Flex your wrist pointing your finger tips toward the floor. Using your left hand, pull back on your fingers to deepen the stretch until you feel a stretch up your arm. Hold this stretch for 15 to 30 seconds then repeat on the other side. Repeat this stretch with your palm facing down and flexing the fingers upward.

Tips for staying active while working from home

With the coffee pot only steps from your seat, you may find that you move less when working from home. Incorporating the seven easy seated stretches once an hour is a great start. But, consider some of our other favorite tips to get active and stay active during your day.

Get Moving

Getting moving may look different for everyone. This may mean doing your workout mid-day instead of in the morning. Or try blocking your calendar for a short walk around your house or outside every couple of hours. 15 minutes of light exercise can make a big difference in heart health, posture, fatigue, mood, and brain function.

Change Your View

Having something else to look at while you work can make a world of difference. Try working at your table for an hour instead of your desk. Or, pause and check out what the weather is like on the way to refill your water bottle.

Try a Virtual Walking Club

Do you struggle with accountability? Try setting up a virtual walking club with your teammates. Help hold each other accountable for taking short walking breaks. Set up a weekly competition or accountability partners. Whatever you do, make it fun and motivating.

Stand, Strengthen, Balance

On calls all day? Use that time to get moving. Standing can help to relieve tension from your back and get your blood pumping. Keep a set of weights or bands close to your desk and get in a few bicep curls or squats. Work on balance challenges like tree pose or wall sits to help improve posture and stability. No matter what you choose, we recommend you turn off your video for these activities.

No matter how you move your body during the day, the key is to do something regularly. Incorporating these sevensix simple stretches while seated at your desk can go a long way in reducing the effects of sitting on the body.

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

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