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Transcript
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.
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Get Up! Get Out! Get Moving!
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
Orthopaedics and the Bone and Joint Decade

Why exercise?
What
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is an orthopaedic surgeon?
The expert in maintaining musculoskeletal
health
The expert in treating the musculoskeletal
system
Educating an Orthopaedic Surgeon
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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
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


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Medication
Physical Therapy
Exercise
Brace
Surgery
Prevent
Why exercise?
Exercise can help prevent:
 Depression
 Sleep disturbances
 Cancer
 Heart disease
 Stroke
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Why exercise?
Maintaining a healthy body
weight prevents:
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Diabetes
High cholesterol
High blood pressure
Bone and joint injuries
Osteoarthritis
Why exercise?
Positive psychological effects:

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Manage stress
Feel less anxious
Feel better about yourself
Why exercise?
For seniors:

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Increased mobility
Increased independence
Types of exercise
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Aerobic conditioning
Strength and
endurance

Flexibility

Balance
Aerobic conditioning
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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.
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Strength and endurance
Enhances
cardiovascular
system
Increases flexibility
Strengthens bones
Increases muscle strength and endurance
Maintains body fat within acceptable limits
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Strength and endurance
Improve muscle tone:
4x/week
20-30 min.
Short rest periods
Build strength
Exercise to fatigue muscles
Every other day
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Flexibility

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Perform better
Avoid injuries
Warming up
Stretching
Flexibility
Warm- up:
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Marching
Walking in place
Jumping jacks
Mimic the sport you
are about to do
Stretching
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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
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Balance
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
Prevent falls

Prevent injuries

Maintain independence
Balance
Develop muscles in core and
lower body
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Yoga
Pilates
Tai chi
Balance
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
Toe raises

Knee flexes – forward and backward

Leg raises – forward, backward, and side
Cross training

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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
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Cross training
Combine types of exercise that have similar goals:
jogging and
swimming, cycling
and tennis
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Cross training
Keeps you from hitting a
“plateau”
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Preventing Exercise Injuries

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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:

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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:
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

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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:
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Do too much too soon
Hold your breath while exercising
Get discouraged
Minor Injuries Can Be Treated Through R.I.C.E.
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Rest
Ice
Compression
Elevation
When to See the Orthopaedic Surgeon
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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
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Get Up! Get Out! Get Moving!
What are your questions and concerns?
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Get Up! Get Out! Get Moving!
Remember, your orthopaedic surgeon
can help get you back in the game!
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