GET UP! GET OUT! GET MOVING! I.M. Doctor, M.D. My Office My City, State.
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Transcript of GET UP! GET OUT! GET MOVING! I.M. Doctor, M.D. My Office My City, State.
GET UP! GET OUT! GET MOVING! I.M. Doctor, M.D.
My Office
My City, State
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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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Orthopaedics and the Bone and Joint Decade
Why exercise?
Get Up! Get Out! Get Moving!
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What is an orthopaedic surgeon?
The expert in maintaining musculoskeletal health
The expert in treating the musculoskeletal system
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Educating an Orthopaedic Surgeon
College Medical School Internship Orthopaedic Residency Fellowship (optional) 2 Years Practice
TOTAL
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4
1
4
(1)
2
16 years!16 years!
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What do orthopaedic surgeons do?
Diagnose Treat
Medication Physical Therapy Exercise Brace Surgery
Prevent
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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:
Diabetes High cholesterol High blood pressure Bone and joint injuries Osteoarthritis
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Why exercise?
Positive psychological effects:
Manage stress Feel less anxious Feel better about yourself
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Why exercise?
For seniors:
Increased mobility Increased
independence
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Types of exercise
Aerobic conditioning
Strength and endurance
Flexibility Balance
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Aerobic conditioning
Walking Running Bicycling Swimming Skiing Other activities
that use large muscles in legs and buttocks
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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 bonesIncreases muscle strength and
enduranceMaintains body fat within acceptable
limits
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Strength and endurance
Improve muscle tone:4x/week20-30 min.Short rest periods
Build strengthExercise to fatigue
musclesEvery other day
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Flexibility
Perform better Avoid injuries
Warming up Stretching
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Flexibility
Marching Walking in place Jumping jacks Mimic the sport you
are about to do
Warm- up:
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Stretching
You should NOT feel pain Hold stretch 30 seconds Relax into the stretch
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Stretching
Breathe deeply and slowly
Avoid bouncing
Stretch both right and left sides
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Balance
Prevent falls
Prevent injuries
Maintain independence
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Balance
Develop muscles in core and lower body
Yoga Pilates Tai chi
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Balance
Toe raises
Knee flexes – forward and backward
Leg raises – forward, backward, and side
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Cross training
Gives you a well-rounded fitness program
Keeps you from getting bored
Prevents overuse injuries
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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
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”
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Exercise DOs
DO:
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
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Exercise DOs
DO:
Talk to your primary caredoctor first
Consider athletic trainer or physical therapist
Work with your orthopaedic surgeon if you have an injury or condition
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Exercise DON’Ts
DON’T:
Do too much too soon Hold your breath while exercising Get discouraged
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Minor Injuries Can Be Treated Through R.I.C.E.
Rest Ice Compression Elevation
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When to See the Orthopaedic Surgeon
Inability or decreased ability to play
Locking, popping, catching Visible deformity Severe pain or loosening
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American Academy of Orthopaedic Surgeons
6300 N. River RoadRosemont, IL 60018
www.orthoinfo.org
Resources
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What are your questions and concerns?
Get Up! Get Out! Get Moving!
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Remember, your orthopaedic surgeon can help get you back
in the game!
Get Up! Get Out! Get Moving!