Tranforming Practice - MSK Flashcards
Discuss strengthening exercises
Overload and progression
Power (speed at which you can apply the force - explosive movements)
Vs
Strength (amount of force you can overcome)
2-for-2 rule.
Working to fatigue. RPE.
What are the loads and goal repetitions based on differential training goals?
Strength - >85% and >6 reps
Power multiple efforts - 75-85% and 3-5 reps
Hypertrophy - 67-85 % and 6-12 reps
Muscular endurance <67% and >12 reps
Discuss ROM
One of the first things to focus on in rehab
Functional limiters - pain, swelling, stiffness
Discuss isometric vs eccentric vs concentric exercises.
Research that this progression is good for tendon pain. A single resistance bout of isometric contracts reduced tendon pain immediately for at least 45 mins post intervention.
May not get improvements to strength due to the isometric exercise, however as pain is less being able to exercise is key.
Discuss cross training?
Cross training:
Protection from injury
Avoid muscular atrophy and CV deconditioning
Allows rehabilitation
Maintain/Increase levels of fitness
Enhances motivation
Allows flexibility
What are the best cross training exercises for runners: strength training, swimming, walking, aqua jogging, cycling, elliptical
Discuss pacing and RPE
Breaking down bouts of exercise
Stopping before symptoms come on/flare
RPE - rate of perceived exertion
VAS - visual analogue scale
Units/time
What is PEACE and LOVE?
Protection
Elevation
Avoid anti inflammatories
Compress
Educate
And
Load
Optimism
Vascularisation
Exercise
Discuss prehad and surgeries
Benefits = increase:
Compliance
Strength
ROM
Function
Satisfaction levels
Decreased Pain
Discuss education for patients
Increase patient engagement
Alter perceptions
Empowerment
Improved QoL, decreased pain, in creased mood, reduced anxiety, improved PROMs, COst saving, Decreased use of opioid medication
Handouts
Booklets
Patient Portals
QR codes
Videos
Classes
