wk 5 - exercise rehab, perimenopause Flashcards
loading within capacity stages
- tissue healing
-offloading
-ROM
-isometrics - mobility and early strength
-ROM
-isotonic - strengthening
-isometric/isotonic - functional strength
-power
-strength
-endurance - performance
-advanced movements
-reducing risk of reinjury
if it isnt an acute injury, its chronic where do you start
not at tissue healing but at strengthening (isotonic)
types of rehabilitation
stretching
isometrics
concerntrics
eccentrics
plyometrics
stretching what does it do to tissue
low grade strain for collagen remodelling
alters stretch tolerance and increases ROM
does not build capacity in tissue however
isometrics what does it do
collagen remodelling
alters stiffness of tissue
concentrics what does it do
collagen remodelling
improves neuromuscular coordination
motor-unit recruitment
alters stiffness of tissue
muscle growth/capacity
eccentrics what does it do
offers the most collagen remodelling
muscle growth/capacity
improves elasticity of muscle-tendon tissues
alters stiffness
plyometrics what does it do
improves neuromusular coordination
improves storage and elastic energy
match the patients current capacity to what you prescribe
do this to build upon their capacity and avoid the chances of reinjury
dosage/volume
exercise, load, sets, reps, tempo, range, rest, frequency
baxters paper
shows different exercises (about 20) that loads the achilles in different capacities before returning to activity
pain and stopping exercise
mild discomfort is fine as long as it settles within 24 hours
Safe zone pain 3/10
mild pain 4-5
too much is when pain 6-10- reducing the volume
rehab for someone who is sedendary v someone who is active differs how?
introducing load at the start to build capacity
reducing load to settle things down to then reintroduce it
musculoskeletal changes with diabetes
muscle atrophy
osteoporosis
limited joint mobility in the hands and ankles
musculoskeletal changes in hypothyroidism
myopathy- muscle stiffness, lack of strength
swelling
arthralgia- joint pain
myalgia- muscle pain
muscluoskeletal changes in hyperthyroidism
osteoporosis
muscle weakness and wasting
musculoskeletal changes in REDs
reduced muscle strength/power
reduced bone density
increased risk of stress fractures and injuries
musculoskeletal changes in perimenopause and menopause
osteopenia
osteoporosis
arthralgia- joint pain
sarcopenia
tendon and ligament injury
adhesive capsulitis
menopause
12 months after your last menstrual period
what age is menopause
average is 51
normal range 45-55
perimenopause is
the period leading up to this were there are changes in menstrual pattern and symptoms
this can last 7-10 years
and begin as early as 35 years old
can you test for perimenopause
due to fluctuations in hormones, a blood test cant make a diagnosis
diagnosis is based on symptoms and exclusion
symptoms of perimenopause
vasomotor symptoms- hot flashes
sleep disturbance
mood changes
fatigue
cognitive concerns
low libido
arthralgia - important for pods
myalgia- important for pods
risk factor for early onset of menopause
ooporectomy (ovaries removed)
chemo/radiation
alcohol
