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Staying Active: An Educational Seminar on Fitness, Wellness, and Healthy Living

Staying Active: An Educational Seminar on Fitness, Wellness, and Healthy Living. Sharon Johnston, LAT, ATC, NSCA-CPT Head Athletic Trainer STARS SPORTS MEDICINE. Who Am I?. Head Athletic Trainer- STARS SPORTS MEDICINE What is an athletic trainer?

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Staying Active: An Educational Seminar on Fitness, Wellness, and Healthy Living

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  1. Staying Active:An Educational Seminar on Fitness, Wellness, and Healthy Living Sharon Johnston, LAT, ATC, NSCA-CPT Head Athletic Trainer STARS SPORTS MEDICINE

  2. Who Am I? • 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. Purpose for today • Discuss • Fitness • Wellness • Healthy Living • Teach • Stretching • Exercises • Relaxation • Perform • Stretches • Exercises

  4. Today’s topics • How the body ages • Body areas injured • Aches and Pains • How to manage symptoms • Body Mechanics/Biomechanics • Prevention and Safety • Wellness

  5. How the Body ages • 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. How the body ages… • 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. How the body ages… • Notice the normal disc and the abnormal discs that are below *2

  8. Body areas injured • 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. Body areas injured- spine • Cervical Spine (neck) • 7 Vertebrae • Thoracic Spine • 12 Vertebrae • Lumbar Spine • 5 Vertebrae • Sacrum/Coccyx • One large bone *4

  10. Body areas injured- spine • 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. Body areas injured- shoulder • Shoulder Anatomy: • Humerus • Clavicle • Acromion • Scapula

  12. Body areas injured- shoulder • Shoulder Muscles • Rotator Cuff: Supraspinatus, Infraspinatus, Subscapularis, Teres Minor • Deltoid • Biceps • Pectoralis (major and minor) • Lats • Traps • Rhomboids

  13. Body areas injured- shoulder • Shoulder • Tendonitis (overuse, inflammed tendon) • Biceps tendon • Elbow complex • Rotator Cuff Muscles • Clavicle (fractures from falling)

  14. Body areas injured- knee • Knees • Bones • Femur • Tibia • Fibula • Patella • Muscles • Quads • Hamstrings • Adductors • Hip Muscles *5

  15. Body Areas injured- knee • Ligaments • ACL • PCL • MCL • LCL *5

  16. Body Areas injured- knee • Cartilage • Medial Meniscus • Lateral Meniscus • Patellar tendon • Quadriceps tendon • Articular cartilage *5

  17. Body areas injured- knee • 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. Aches and pains • 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. How to manage your Symptoms • 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!

  20. How to manage symptoms • Stretch! • The following stretches will be interactive.

  21. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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.

  36. How to manage symptoms • 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.

  37. How to manage symptoms • 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. How to manage symptoms • 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.

  39. How to manage symptoms • 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.

  40. How to manage symptoms • 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.

  41. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. How to manage symptoms • 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. Body Mechanics • Studies conducted show that changing of body positions change the amount of intradiscal pressure in a 70kg individual • *11

  47. Biomechanics/Body Mechanics • Squat • Stoop • Bring items close to your body • Ask for help! • Push rather than pull • Distribute workloads • Make more trips

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

  49. Body mechanics • Squat to reach or rearrange your work area, and avoid twisting and bending

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

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