Doctor Biehl


Exercise for Young Athletes

It is very important for children to develop good habits. Staying healthy involves exercising. If your child exercises, they are developing a healthy life long habit. For children, sports give them the opportunity to exercise while having fun. They should have a chance to play aerobic sports like soccer, cross-country, basketball, or swimming. The parents should be supportive of the child with comments like "I love you, good luck, have fun, great job". Negative comments do not help encourage your child and only make them less likely to want to participate in sports. Think about your own job. If you had someone who you knew was going to shout at you every time you made a mistake, wouldn't you stop putting yourself in the position to make the mistake? That's what happens with comments like "what were you doing?, that play was terrible, your brother plays harder than you". The child would rather not participate than run the risk of being rejected. A nice reference is: Coaching: Guidelines for Parents Behavior

Staying injury-free throughout the sports season requires a proper conditioning and exercise program. Here are some stretching exercises developed by the American Academy of Orthopaedic Surgeons that young athletes can perform before participating in any athletic activity. Athletes must do each one of the exercises carefully, speed is not important. Once the exercise routine is learned, the entire program should take no longer than 10 minutes. Please warm up before doing any of these exercises. Good examples of warm up activities would be a light jog for 3-5 minutes.

seat_straddle_lotusSeat Straddle Lotus
Sit down; place soles of feet together and drop knees toward floor. Place
forearms on inside of knees and push knees to the ground. Lean forward,
bringing chin to feet. Hold for five seconds. Repeat three to six times.
Seat Side Straddle

seat_side_straddleSeat Side Straddle
Sit with legs spread; place both hands on same ankle. Bring chin to knee,
keeping the leg straight. Hold for five seconds. Repeat three to six times.
Repeat exercise on opposite leg.

seat_stretchSeat Stretch
Sit with legs together, feet flexed, hands on ankles. Bring chin to knees.
Hold for five seconds. Repeat three to six times.
Lying, Quad Stretch

quad_stretchLying, Quad Stretch
Lie on back with one leg straight, the other leg with hip turned in and
knee bent. Press knee to floor. Hold for five seconds.
Repeat three to six times.

knees_to_chestKnees to Chest
Lie on back with knees bent. Grasp tops of knees and bring them out toward
the armpits, rocking gently. Hold for five seconds. Repeat three to five times.
Forward Lunges

forward_lungesForward Lunges
Kneel on left leg; place right leg forward at a right angle. Lunge forward,
keeping the back straight. Stretch should be felt on the left groin. Hold
for five seconds. Repeat three to six times. Repeat on opposite leg.

side_lungesSide Lunges
Stand with legs apart; bend the left knee while leaning toward the left.
Keep the back straight and the right leg straight. Hold for five seconds.
Repeat three to six times. Repeat on opposite leg.

Stand with legs crossed; keep feet close together and legs straight. Touch
toes. Hold for five seconds. Repeat three to six times.
Repeat with opposite leg.

standing_quad_stretchStanding Quad Stretch
Stand supported. Pull foot to buttocks. Hold for five seconds.
Repeat three to six times.


Exercises (For Persons Age 40 to 60)

Exercise in this age group should consist of light weight weight lifting and non-contact sports. You should start to emphasize low impact activities such as walking or bike riding activities. If you're like the average person, you probably walk between 2,500-5,000 steps each day. A brisk walk increases your intake of oxygen, strengthens your heart to pump more blood, improves circulation, lowers blood pressure and can increase your mental well being. Walking also slows development of bone loss in osteoporosis, and tones your muscles gently. After your orthopedic injury or surgery, you may want to talk to Doctor Biehl before beginning a walking program. Walking has helped many people find relief from arthritis and back pain. Shoe wear is important. They should be comfortable and supportive and not cause blisters or calluses. Choose shoes that support the arch. There are many over the counter shoes that are great for walking. A good rule of thumb is to simply pick the shoe that is most comfortable for your foot.
When you start your exercise program, warm up by walking as you normally would for five minutes, then pick up the pace to get your heart beating faster and your lungs breathing deeper. Keep up the faster pace for about 15 minutes. While you walk, swing your arms, keep your head up, back straight and abdomen flat.
Cool down by walking at your warm up speed again for five more minutes. Do gentle stretching exercises when you're done. Repeat this routine three or four days a week with days for rest in between. After two weeks add five minutes to the strenuous part of your walk. Keep adding five minutes every two weeks as you gradually build strength and endurance. When you start an exercise walking program, you are making a commitment to yourself to be more physically active. This should be a lifetime pursuit, as the major health benefits of exercise walking take place over time. You might consider getting a pedometer to keep track of your progress. In addition to your exercise walking routine, consider ways you can build more steps into each day, such as taking stairs instead of elevators or parking your car at the far end of lots.

Exercises (For Persons Age 60 and Older)

Exercise at this age should include low inpact activies and muscle toning. Exercise builds strong bones and slows the progress of osteoporosis. Toning your muscles and help you move about more easily by keeping joints, tendons and ligaments more flexible. You should engage in weight-bearing exercises such as walking (considered one of the best methods of maintaining bone strength), hiking, climbing stairs, dancing, golf, etc. It is important to tailor your exercise program to fit your own level of ability and special needs. Most older people, even those 85 and over and people with illnesses or disabilities, can take part in moderate exercise programs.

AAOS and Exercise in the Elderly

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