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Sharon Johnston, LAT, ATC, NSCA-CPT Head Athletic Trainer STARS SPORTS MEDICINE.

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Presentation on theme: "Sharon Johnston, LAT, ATC, NSCA-CPT Head Athletic Trainer STARS SPORTS MEDICINE."— Presentation transcript:

1 Sharon Johnston, LAT, ATC, NSCA-CPT Head Athletic Trainer STARS SPORTS MEDICINE

2  Head Athletic Trainer- STARS SPORTS MEDICINE  What is an athletic trainer?  Education: Biomechanics, Nutrition, Exercise Physiology, Therapeutic Exercise, Injury Evaluation, Emergency Care, Taping and Wrapping, Modalities  My Experience  Sports: children, adolescents, high school, college, professional; hockey, rugby, gymnastics, rodeo  Occupational Medicine: CAST (Conditioning and Strength Training)  Physical Therapy Clinic

3  Discuss  Fitness  Wellness  Healthy Living  Teach  Stretching  Exercises  Relaxation  Perform  Stretches  Exercises

4  How the body ages  Body areas injured  Aches and Pains  How to manage symptoms  Body Mechanics/Biomechanics  Prevention and Safety  Wellness

5  As we age several things happen:  Normal wear and tear on our joints decrease the cushions between our bones (i.e. meniscus in knee and discs in spine)  Changes to our spine  The discs can degenerate, creating a bone on bone surface or it may alter the shape of the spine

6  Osteoarthritis can wear down the cartilage in your joints decreasing the joint space, compressing the disc *3  The normally smooth bone surfaces become rough and left untreated can lead to bone on bone *3 *1

7  Notice the normal disc and the abnormal discs that are below *2

8  Spine  Knees  Shoulders  These are just a few orthopedic (muscle and bone) injuries. Other injuries are possible.We will just stick with these.  We may not be able to avoid the age factor and wear and tear, but we can change biomechanics and how we treat our bodies.

9  Cervical Spine (neck)  7 Vertebrae  Thoracic Spine  12 Vertebrae  Lumbar Spine  5 Vertebrae  Sacrum/Coccyx  One large bone *4

10  Remember  Normal Disc  Degenerated Disc  Herniated Disc  Thinning Disc  Bone Changes  Varying mechanical loads can cause fractures  Improper posture or poor flexibility can increase the risk for injury  Osteoporotic Changes Mosby’s Medical Dictionary defines osteoporosis as- A DISORDER CHARACTERISZED BY ABNORMAL RAREFACTION OF BONE, OCCURING MOST FREQUENTLY IN POSTMENOPAUSAL WOMEN, IN SEDENTARY OR IMMOBILIZED INDIVIDUALS, AND IN PATIENTS ON LONG-TERM STEROID THERAPY. May cause pain, fractures, loss of stature, or deformities.

11  Shoulder Anatomy:  Humerus  Clavicle  Acromion  Scapula

12  Shoulder Muscles  Rotator Cuff: Supraspinatus, Infraspinatus, Subscapularis, Teres Minor  Deltoid  Biceps  Pectoralis (major and minor)  Lats  Traps  Rhomboids

13  Shoulder  Tendonitis (overuse, inflammed tendon) Biceps tendon Elbow complex Rotator Cuff Muscles  Clavicle (fractures from falling)

14  Knees  Bones Femur Tibia Fibula Patella  Muscles Quads Hamstrings Adductors Hip Muscles *5

15  Ligaments  ACL  PCL  MCL  LCL *5

16  Cartilage  Medial Meniscus  Lateral Meniscus  Patellar tendon  Quadriceps tendon  Articular cartilage *5

17  Knee on the right is that from a healthy 32 year old female  Knee on the left is from an 85 year old man. *6

18  After a taxing work day it is expected that one might be sore or “achey”  Difference between the aches and the pains  Aches: a dull persistent pain *7  Sore: causing pain or distress *8  Pain: localized physical suffering associated with bodily disorder (as a disease or an injury) *9

19  Fluids  Nutrition  Ice or heat  Ice: first hours, decreases inflammation and swelling  Heat: after 72 hours, increase blood supply to help promote healing  Stay moving!  Take a walk  Stretch!

20  Stretch!  The following stretches will be interactive.

21  Strengthening: Resisted Extension  Hold tubing in right hand, arm forward. Pull arm back, elbow straight. Repeat with left arm, too.  Repeat 15 times per set. Do 3 sets per session. Do 1-2 sessions per day.

22  Elbow Flexion: Resisted  With tubing wrapped around left fist and other end secured under foot, curl arm up as far as possible. Repeat with right arm, too.  Repeat 15 times per set. Do 3 sets per session. Do 1-2 sessions per day.

23  Press: Thumb In (Single Arm)  Face away from anchor in stride stance, leg forward opposite exercising arm. Press arm forward with thumb in. Repeat with other arm, too.  Repeat 15 times per set.  Repeat with other arm.  Do 3 sets per session.  Do 1-2 sessions per week.  Anchor Height: Chest

24  Low Row: Thumbs Up  Face anchor, medium to wide stance. Thumbs up, pull arms back, squeezing shoulder blades together.  Repeat 15 times per set.  Do 3 sets per session.  Do 1-2 sessions per week.  Anchor Height: Waist

25  Shrug  Anchor tubing under feet in parallel stance. Thumbs forward, shrug shoulders up.  Repeat 15 times per set.  Do 3 sets per session.  Do 1-2 sessions per week.

26  Lat Pull Down  Face anchor with knees slightly flexed. Palms down, pull arms down to sides.  Repeat 15 times per set.  Do 3 sets per session.  Do 1-2 sessions per week.  Anchor Height: Over Head

27  Hip Abduction: Side- Lying (Single Leg)  Lie on side with knees bent, tubing around thighs just above knees. Raise top leg, keeping knee bent.  Repeat 15 times per set. & Repeat on other side.  Do 3 sets per session. Do 1-2 sessions per week.

28  Hip Flexion – Resisted  With tubing around left ankle, anchor behind, bring leg forward, keeping knee straight. Repeat with right leg, too.  Repeat 15 times per set.  Do 3 sets per session.  Do 1-2 sessions per day.

29  Hip Extension – Resisted  With tubing around right ankle, face anchor and pull leg straight back. Repeat with left leg, too.  Repeat 15 times per set.  Do 3 sets per session.  Do 1-2 sessions per day.

30  Hip Adduction – Resisted  With tubing around left leg, bring leg across body. Repeat with right leg, too. Make sure you have something close by to help with balance.  Repeat 15 times per set.  Do 3 sets per session.  Do 1-2 sessions per day.

31  Hip Abduction – Resisted  With tubing around right leg, other side toward anchor, extend leg out from side. repeat with left leg too.  Repeat 15 times per set.  Do 3 sets per session.  Do 1-2 sessions per day.

32  Theraband Exercises  REMINDERS  Keep non-exercising hand on hip for stability.  Do not lock elbows for upper extremity press exercises.  Keep abdominals tight to help stabilize trunk.  Keep knees slightly bent for stability.  Always stay in pain free range of motion.  Always anchor your band! Attach it to door jam or to a heavy piece of furniture that wont move.

33  Cat/Camel  From starting position, tuck chin and tighten stomach while arching back. Hold 2 seconds. Repeat 15 times. Can perform 2-3 times per day.

34  Lower Trunk Rotation  Keeping back flat and feet together, rotate knees to one side. Hold 5-10 seconds. Repeat to other side. Do this 3 times each side. Can be done 2-3 times per day.

35  Single Knee to Chest  Gently pull knee to chest until stretch is felt. Hold seconds. Repeat with other knee. Repeat 3 times each side. Can be done 2-3 times per day.

36  Double Knee to Chest  With hands behind knees, pull both knees in to chest until a comfortable stretch is felt in lower back and buttocks. Keep back relaxed. Hold seconds. Do 3 times, can be done 2-3 times per day.

37  Single Sided Lower Trunk Rotation  Keeping shoulders flat on floor, pull leg toward floor until stretch is felt. Hold 10 seconds. Repeat with other leg. Do 3 times, can be done 2-3 times per day.

38  Calf Stretch- Gastroc  Keeping back leg straight, with heel on floor and turned slightly outward, lean into wall until a stretch is felt in calf. Hold seconds. Repeat with other leg. Do 3 times, can be done 2-3 times per day.

39  Calf Stretch- Soleus  Keep back leg slightly bent, with heel on floor. Lean into wall until a stretch is felt in calf. Hold seconds. Repeat with other leg. Do 3 times, can be done 2-3 times per day.

40  Quad Stretch  Pull heel toward buttocks until stretch is felt in front of thigh. Hold seconds. Repeat with other heel. Do 3 times, Can be done 2-3 times per day.

41  Rhomboids Stretch  Pull arm across chest until stretch is felt. Turn head away from pull. Hold 10 seconds. Repeat with other arm. Do 3 times, can be done 2-3 times per day.

42  Chest Stretch  With arms forming a T, lean forward until stretch is felt. Hold 15 seconds. Slide arms up to form a V and repeat the stretch. Do 3 times, can be done 2-3 times per day.

43  Levator  Hold edge of chair firmly with right hand. Lean trunk away from stabilized arm. Hold 15 seconds. Do 3 times in each direction. Can be done 2-3 times per day.

44  Posterior Shoulder  Gently pull on left forward elbow with other hand until stretch is felt in shoulder. Hold 15 seconds. Do 3 times each arm, can be done 2-3 times per day.

45  Triceps  Gently pull on left raised elbow with other hand until stretch is felt in shoulder. Hold 15 seconds. Do 3 times per arm, can be done 2-3 times per day.

46  Studies conducted show that changing of body positions change the amount of intradiscal pressure in a 70kg individual  *11

47  Squat  Stoop  Bring items close to your body  Ask for help!  Push rather than pull  Distribute workloads  Make more trips

48  Bend at hips and knees, not back. Keep feet shoulder- width apart.

49  Squat to reach or rearrange your work area, and avoid twisting and bending

50  Avoid twisting or bending back. Pivot around using foot movements, and bend at knees if needed when reaching for articles.

51  Pushing is preferable to pulling. Keep back in proper alignment, and use leg muscles to do the work.

52  Move heavy items one at a time, or move portions of the contents.

53  Ask for help and delegate to others when possible. Coordinate your movements when lifting together, and maintain the low back curve.

54  Squat down, and bring item close to lift.

55  Distribute weight evenly on both sides. Use a cart whenever possible. Do not twist trunk. Move body as a unit.

56  Slide object up one thigh, and hold close at waist level with both hands before standing up.

57  Think first  Do you need help?  Try to move the box with your foot. If it can’t be moved with your foot- GET HELP!  Use good body awareness and mechanics  Have your work area inspected for proper ergonomics (WORKSTAR- program)  Take a break to walk and stretch  Change positions

58  Proper Hydration- consuming foods and beverages that contain water  Physicians recommend 8 or 9 glasses *12  Institute of Medicine: women 9 glasses, men 13 glasses *12  A glass is 8 fl. Oz *12  Proper Diet- well balanced  Consult with your physician if you need special nutritional considerations (e.g. diabetes and gout)

59  Yearly physicals  Vitamins  Multi-vitamins  Vitamin B Complex  Vitamin C  Vitamin D  Herbal Supplements

60  No one can MAKE you be well.  Do it for yourself!  Perks:  Energy and Stamina  Feel great!  Weight changes  Change in body shape  Long healthy life

61  ROM  Numbness and Tingling  Decrease in strength  Changes to sleep cycles  Increase in “pain” medication (i.e. anti- inflammatory)  Ultimately- you know your own body. You know how you respond to injury.

62  1.http://www.mayoclinic.com/health/osteoarthritis/DS00019  2.http://www.mayoclinic.com/health/medical/IM01682http://www.mayoclinic.com/health/medical/IM01682  3.http://www.spineuniverse.com/conditions/degenerative- disc/what-degenerative-disc-diseasehttp://www.spineuniverse.com/conditions/degenerative- disc/what-degenerative-disc-disease  4. Center/Anatomy-of-the-Spine/Curves-of-the-Spine.aspxhttp://www.cedars-sinai.edu/Patients/Programs-and-Services/Spine- Center/Anatomy-of-the-Spine/Curves-of-the-Spine.aspx  5.  6..  7.  8.  9. webster.com/dictionary/pain?show=0&t= http://www.merriam- webster.com/dictionary/pain?show=0&t=  10. dickinson.org/sites/default/files/images/pain-scale.gif  11.  12.

63  Questions??  Comments…  Feel free to or call me:  


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