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)

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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!