How the body ages Body areas injured Aches and Pains How to manage symptoms Body Mechanics/Biomechanics Prevention and Safety Wellness
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
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
Notice the normal disc and the abnormal discs that are below *2
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.
Cervical Spine (neck) 7 Vertebrae Thoracic Spine 12 Vertebrae Lumbar Spine 5 Vertebrae Sacrum/Coccyx One large bone *4
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.
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
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
Fluids Nutrition Ice or heat Ice: first 24-72 hours, decreases inflammation and swelling Heat: after 72 hours, increase blood supply to help promote healing Stay moving! Take a walk Stretch!
Stretch! The following stretches will be interactive.
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.
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.
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
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
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.
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
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.
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.
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.
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.
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.
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.
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.
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.
Single Knee to Chest Gently pull knee to chest until stretch is felt. Hold 15-30 seconds. Repeat with other knee. Repeat 3 times each side. Can be done 2-3 times per day.
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 15- 30 seconds. Do 3 times, can be done 2-3 times per day.
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.
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 15-30 seconds. Repeat with other leg. Do 3 times, can be done 2-3 times per day.
Calf Stretch- Soleus Keep back leg slightly bent, with heel on floor. Lean into wall until a stretch is felt in calf. Hold 15-30 seconds. Repeat with other leg. Do 3 times, can be done 2-3 times per day.
Quad Stretch Pull heel toward buttocks until stretch is felt in front of thigh. Hold 15-30 seconds. Repeat with other heel. Do 3 times, Can be done 2-3 times per day.
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.
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.
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.
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.
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.
Studies conducted show that changing of body positions change the amount of intradiscal pressure in a 70kg individual *11
Squat Stoop Bring items close to your body Ask for help! Push rather than pull Distribute workloads Make more trips
Bend at hips and knees, not back. Keep feet shoulder- width apart.
Squat to reach or rearrange your work area, and avoid twisting and bending
Avoid twisting or bending back. Pivot around using foot movements, and bend at knees if needed when reaching for articles.
Pushing is preferable to pulling. Keep back in proper alignment, and use leg muscles to do the work.
Move heavy items one at a time, or move portions of the contents.
Ask for help and delegate to others when possible. Coordinate your movements when lifting together, and maintain the low back curve.
Distribute weight evenly on both sides. Use a cart whenever possible. Do not twist trunk. Move body as a unit.
Slide object up one thigh, and hold close at waist level with both hands before standing up.
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
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)
Yearly physicals Vitamins Multi-vitamins Vitamin B Complex Vitamin C Vitamin D Herbal Supplements
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
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.