Академический Документы
Профессиональный Документы
Культура Документы
SafeExerciseOrthoInfoAAOS
Safe Exercise
Whenpeoplebeginanewexerciseprogram,theyoftenpushtheirbodiestoofarandputthemselvesatriskfor
injury.Thecommonnotionthatexercisemustbereallyhardorpainfultobebeneficialissimplywrong.
Moderationisthekeytosafeexercise.Safeexerciseprogramsstartslowlyandgraduallybuildupinintensity,
frequency,andduration.
Inaddition,ifyouhaveanexistinghealthproblem,suchashighbloodpressure,diabetes,ahistoryofheart
disease,orareasmoker,youshouldcontactyourdoctorbeforebeginninganyvigorousphysicalactivity.
http://testyoc.aaos.org/topic.cfm?topic=A00418
1/3
8/6/2015
SafeExerciseOrthoInfoAAOS
Risk Factors
Therearemanyriskfactorsthatmakeinjuryduringexercisemorelikely.
Theduration,intensityorfrequencyofanexerciseisexcessiveorrapidlyincreasing.
Theterrainorweatherconditionsareextremeorirregular.
Youuseincorrectequipment,suchasathleticshoesthatarenotdesignedforyouractivity.
Youhavebeeninjuredinthepast.
Yousmokeorhaveledasedentarylifestyle.
Youhavelowaerobicormuscleendurance,loworimbalancedstrength,orabnormalorimbalanced
flexibility.
Youhaveunderlyingmusculoskeletalconditionsthatpredisposeyoutoinjury,suchasbowedlegsor
higharchesinyourfeet.
First Aid
Accidentscanhappendespitesafeexerciseprecautions.Ifyoupullamuscle(orworse)duringexercise,apply
aprotectivedevicesuchasasling,splint,orbrace.Thenusethefirstaidstandardformusculoskeletalinjures:
rest,ice,compression,andelevation(RICE).
Resttheinjury.
Iceittolessenswelling,bleeding,andinflammation.
Applyacompressionbandagetolimitswelling.
Elevatetheinjuryaboveheartleveltoreduceswelling.
Youmayusenonsteroidalantiinflammatorymedicationssuchasibuprofenforpain.Seeyourdoctorifyou
haveseverepain,cannotmovetheinjuredbodypart,orifsymptomspersist.
Lastreviewed:January2012
http://testyoc.aaos.org/topic.cfm?topic=A00418
2/3
8/6/2015
SafeExerciseOrthoInfoAAOS
AAOSdoesnotendorseanytreatments,procedures,products,orphysiciansreferencedherein.Thisinformationisprovidedasan
educationalserviceandisnotintendedtoserveasmedicaladvice.Anyoneseekingspecificorthopaedicadviceorassistance
shouldconsulthisorherorthopaedicsurgeon,orlocateoneinyourareathroughtheAAOS"FindanOrthopaedist"programon
thiswebsite.
Copyright2012AmericanAcademyofOrthopaedicSurgeons
Related Topics
AthleticShoes(http://orthoinfo.aaos.org/topic.cfm?topic=A00318)
CrossTraining(http://orthoinfo.aaos.org/topic.cfm?topic=A00339)
SportsInjuryPreventionforBabyBoomers(http://orthoinfo.aaos.org/topic.cfm?topic=A00178)
TrainSmartandStayStrong(video)(http://orthoinfo.aaos.org/topic.cfm?topic=V00001)
WarmUp,CoolDown,andBeFlexible(http://orthoinfo.aaos.org/topic.cfm?topic=A00310)
OrthoInfo
TheAmericanAcademyofOrthopaedicSurgeons
9400WestHigginsRoad
Rosemont,IL60018
Phone:847.823.7186
Email:orthoinfo@aaos.org
http://testyoc.aaos.org/topic.cfm?topic=A00418
3/3