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GET UP! GET OUT! GET MOVING! I.M. Doctor, M.D. My Office My City, State The information in this presentation was provided to the presenter by the American Academy of Orthopaedic Surgeons and may be modified. Endorsement of this presentation by the AAOS is not implied or inferred. 2 Get Up! Get Out! Get Moving! 3 Orthopaedics and the Bone and Joint Decade Why exercise? What 4 is an orthopaedic surgeon? The expert in maintaining musculoskeletal health The expert in treating the musculoskeletal system Educating an Orthopaedic Surgeon College Medical School Internship Orthopaedic Residency Fellowship (optional) 2 Years Practice TOTAL 5 4 4 1 4 (1) 2 16 years! What do orthopaedic surgeons do? Diagnose Treat 6 Medication Physical Therapy Exercise Brace Surgery Prevent Why exercise? Exercise can help prevent: Depression Sleep disturbances Cancer Heart disease Stroke 7 Why exercise? Maintaining a healthy body weight prevents: 8 Diabetes High cholesterol High blood pressure Bone and joint injuries Osteoarthritis Why exercise? Positive psychological effects: 9 Manage stress Feel less anxious Feel better about yourself Why exercise? For seniors: 10 Increased mobility Increased independence Types of exercise 11 Aerobic conditioning Strength and endurance Flexibility Balance Aerobic conditioning 12 Walking Running Bicycling Swimming Skiing Other activities that use large muscles in legs and buttocks Aerobic conditioning F.I.T.: Frequency: Exercise at least three times a week. Intensity: Exercise hard enough to reach your target heart rate. Time: Include at least 20 minutes of aerobic exercise in each session. 13 Strength and endurance Enhances cardiovascular system Increases flexibility Strengthens bones Increases muscle strength and endurance Maintains body fat within acceptable limits 14 Strength and endurance Improve muscle tone: 4x/week 20-30 min. Short rest periods Build strength Exercise to fatigue muscles Every other day 15 Flexibility 16 Perform better Avoid injuries Warming up Stretching Flexibility Warm- up: 17 Marching Walking in place Jumping jacks Mimic the sport you are about to do Stretching 18 You should NOT feel pain Hold stretch 30 seconds Relax into the stretch Stretching Breathe deeply and slowly Avoid bouncing Stretch both right and left sides 19 Balance 20 Prevent falls Prevent injuries Maintain independence Balance Develop muscles in core and lower body 21 Yoga Pilates Tai chi Balance 22 Toe raises Knee flexes – forward and backward Leg raises – forward, backward, and side Cross training 23 Gives you a well-rounded fitness program Keeps you from getting bored Prevents overuse injuries Cross training Incorporate aerobic conditioning, strength and endurance training, and flexibility exercises into your routine 24 Cross training Combine types of exercise that have similar goals: jogging and swimming, cycling and tennis 25 Cross training Keeps you from hitting a “plateau” 26 Preventing Exercise Injuries 27 Warm up and stretch Know and abide by rules Wear appropriate protective gear Know how to use equipment Wear supportive shoes Never “play through pain” Exercise DOs DO: 28 Always warm-up and cool down Start slowly, progress gradually Avoid becoming chilled or overheated when exercising Drink water or sport drink Have a support system Exercise DOs DO: 29 Talk to your primary care doctor first Consider athletic trainer or physical therapist Work with your orthopaedic surgeon if you have an injury or condition Exercise DON’Ts DON’T: 30 Do too much too soon Hold your breath while exercising Get discouraged Minor Injuries Can Be Treated Through R.I.C.E. 31 Rest Ice Compression Elevation When to See the Orthopaedic Surgeon 32 Inability or decreased ability to play Locking, popping, catching Visible deformity Severe pain or loosening Resources American Academy of Orthopaedic Surgeons 6300 N. River Road Rosemont, IL 60018 www.orthoinfo.org 33 Get Up! Get Out! Get Moving! What are your questions and concerns? 34 Get Up! Get Out! Get Moving! Remember, your orthopaedic surgeon can help get you back in the game! 35
