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GET UP! GET OUT! GET MOVING!

I.M. Doctor, M.D. My Office My City, State. GET UP! GET OUT! GET MOVING! . 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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  1. I.M. Doctor, M.D. My Office My City, State GET UP! GET OUT! GET MOVING!

  2. 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.

  3. Get Up! Get Out! Get Moving! • Orthopaedics and the Bone and Joint Decade • Why exercise?

  4. What is an orthopaedic surgeon? • The expert in maintaining musculoskeletal health • The expert in treating the musculoskeletal system

  5. Educating an Orthopaedic Surgeon • College • Medical School • Internship • Orthopaedic Residency • Fellowship (optional) • 2 Years Practice TOTAL 4 4 1 4 (1) 2 16 years!

  6. What do orthopaedic surgeons do? • Diagnose • Treat • Medication • Physical Therapy • Exercise • Brace • Surgery • Prevent

  7. Why exercise? Exercise can help prevent: • Depression • Sleep disturbances • Cancer • Heart disease • Stroke

  8. Why exercise? Maintaining a healthy body weight prevents: Diabetes High cholesterol High blood pressure Bone and joint injuries Osteoarthritis

  9. Why exercise? Positive psychological effects: Manage stress Feel less anxious Feel better about yourself

  10. Why exercise? For seniors: Increased mobility Increased independence

  11. Aerobic conditioning Strength and endurance Flexibility Balance Types of exercise

  12. Aerobic conditioning Walking Running Bicycling Swimming Skiing Other activities that use large muscles in legs and buttocks

  13. 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.

  14. Strength and endurance • Enhances cardiovascular system • Increases flexibility • Strengthens bones • Increases muscle strength and endurance • Maintains body fat within acceptable limits

  15. Strength and endurance Improve muscle tone: • 4x/week • 20-30 min. • Short rest periods Build strength • Exercise to fatigue muscles • Every other day

  16. Flexibility Perform better Avoid injuries Warming up Stretching

  17. Marching Walking in place Jumping jacks Mimic the sport you are about to do Flexibility Warm- up:

  18. You should NOT feel pain Hold stretch 30 seconds Relax into the stretch Stretching

  19. Stretching • Breathe deeply and slowly • Avoid bouncing • Stretch both right and left sides

  20. Balance Prevent falls Prevent injuries Maintain independence

  21. Balance Develop muscles in core and lower body Yoga Pilates Tai chi

  22. Balance Toe raises Knee flexes – forward and backward Leg raises – forward, backward, and side

  23. Cross training Gives you a well-rounded fitness program Keeps you from getting bored Prevents overuse injuries

  24. Cross training Incorporate aerobic conditioning, strength and endurance training, and flexibility exercises into your routine

  25. Cross training Combine types of exercise that have similar goals: jogging and swimming, cycling and tennis

  26. Keeps you from hitting a “plateau” Cross training

  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” Preventing Exercise Injuries

  28. 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 Exercise DOs

  29. DO: 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 DOs

  30. DON’T: Do too much too soon Hold your breath while exercising Get discouraged Exercise DON’Ts

  31. Minor Injuries Can Be Treated Through R.I.C.E. Rest Ice Compression Elevation

  32. Inability or decreased ability to play Locking, popping, catching Visible deformity Severe pain or loosening When to See the Orthopaedic Surgeon

  33. Resources American Academy of Orthopaedic Surgeons 6300 N. River Road Rosemont, IL 60018 www.orthoinfo.org

  34. Get Up! Get Out! Get Moving! What are your questions and concerns?

  35. Get Up! Get Out! Get Moving! Remember, your orthopaedic surgeon can help get you back in the game!

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