6. Learning Points
• Get to know your body
– Basic Anatomy
– What can go wrong
• Know what yo u can do
– Preventing problems
– Basic Treatment
• When to see a doctor
9. Back Pain Stats
• > 80 % of Americans in a lifetime
• ≈ 30 % at any given time
• 2nd leading reason to see a doctor
• Spending in 2005 = $85.9 billion
• Among Athletes highest rates:
– Football, gymnastics, wrestling etc.
22. Back Pain
• You can handle it:
– Mid-Low Back pain that improves with rest, ice
NSAID’s and core work
– Pain with a clear cause: eg: Inc. serving, played a
tournament now with some mild LBP
• Self Treating
– 1-5 days of ’d activity: Soft-Brace, Ice, NSAID’s,
maintain light activity (stationary bike)
– 1-3 weeks of intensive core strengthening,
stretching
23. More Stats.
• Back Pain Free
– 50% of people in 1 week
– 75 % of people in 1 month
– 95% of people in 3 months
Regardless of Treatment or no
Treatment
24. Back Pain
• See your Doc’:
– Extreme Pain
– Pain that fails to improve with “conservative”
management in 3-7 days
– Pain with associated symptoms:
• weight loss, fevers, chills, skin rash, night sweats
– Pain with numbness, tingling or weakness
down the legs
– Change in bowel or bladder habits
– Numbness in the groin area
25. Back Pain Wrap-Up
• Back Arthritis and degeneration is a normal
part of aging, but how we experience it varies
• 90% of back pain is “safe pain”
• You CAN do a lot to reduce the intensity,
frequency and duration of back pain
• You CAN manage most back pain on your own
• There are times when you NEED to be
evaluated by a Doc
32. Treating Shoulder Pain
• You CAN handle it
– Mild to moderate discomfort in the shoulder after
an increase in training
– Pain that improves in 1-7 days with “conservative”
measures
– Mild chronic pain which you have previously had
diagnosed and is well controlled
33. Treating Shoulder Pain
• Call your “Doc”
– Pain that doesn’t improve with a 1-4 days of
conservative care
– Pain with weakness, numbness or tingling
– Pain with associated neck pain
– Pain with all the “red flags” from back pain section
– Dislocation, persistent clicking, popping, grinding,
swelling, instability
34. What to do?
• Relative Rest: Day: 1-7
• ICE 2-4 x’s/ day
• Maintain Range of Motion
– Pendulums, Wall Walks etc.
• If improving: Band workout: Day 4-14
• +/- 7-10 days of NSAID’s
35. 4 Simple Tests
• Neck ROM
– Pain reproduced, worsened, etc
• Shoulder ROM
• Strength Tests
• Empty Can Test
36. Shoulder Wrap Up
• Maintain Flexibility and Strength
– cuff, shoulder, biceps, triceps
• Avoid Excess Overhead Cross-Training
• Get it Checked out:
– New Pain
– Persistent Pain
– New clicking, popping, catching, grinding,
instability
– With Associated Neck pain, numbness, tingling,
weakness
48. Knee Pain
• Things you can handle:
– Mild Intermittent Discomfort
– Previously Diagnosed low grade discomfort
• You need a Doc:
– Acute Trauma
– Moderate to Extreme Persistent Pain
– Swelling
– Catching, Popping, Clicking, Locking, Grinding,
Instability without a diagnosis
49. Knee Pain
• Prevention:
– Maximize Muscle Balance
– Maintain Hamstring and Quadricep Flexibility
– Exercise Form
– Balance Work
– Achieve “Ideal Body Weight”
– Diet?
50. Knee Pain
• Treatment:
– RICE
– Strengthening and Muscle Balance
– Guided or personal Physical Therapy Program
– NSAIDs
– Cortisone injections
– Cartilage Supplementation to the joint
– Platelet Rich Plasma
– Surgery
51. Knee Pain Wrap Up
• Maximize Muscle Balance
• Improve and Maintain flexibility
• Follow up with a “Doc” for evaluation of new
or persistent pain, popping, grinding, swelling
or instability
• Staying active does NOT worsen knee arthritis
but may cause pain if you have known arthritis
or other common proble
57. Foot Pain
• You can handle it:
– Ankle Sprain you can walk on right away
– Mild discomfort with a known diagnosis
• Time to see a Doc:
– Acute injury with immediate swelling, bruising,
extreme pain, inability to walk
– Persistent pain, swelling, clicking, popping,
grinding or instability
– Numbness, tingling, weakness in the foot
58.
59.
60. Foot Pain Wrap Up
• Maintain leg strength, balance and flexibility
• Appropriate equipment
• Any traumatic event with persistent
symptoms get it checked out
• Remember RICE
63. Skin
• Largest Organ in the body
• Function:
– Protect
– Maintain hydration
– Detoxify
– Thermoregulation
– Activate Vitamin D
– Sex Appeal or Repellent
64. Skin
• What Can go Wrong:
– Sunburn
– Skin Cancer:
• Squamous Cell
• Basal Cell
• Melanoma
65. Quick Stats
• Most common of all cancers
• 1:5 Americans in a lifetime
• Non-Melanoma: 2 million cases/yr
– Inc. of 300% since 1994
• Melanoma: 68, 000 cases /yr
67. Risks
• Unprotected and/or excessive exposure to
ultraviolet (UV) radiation
• Fair complexion/ Family History
• Occupational exposures to chemicals
• History of multiple or atypical moles
• Severe sunburns as a child
• Dietary intake
• Smoking exposure
68. Skin Care
• Prevention:
– Avoid Excess Exposure
• Sunscreen
• Clothing
• Scheduling
• Location: Court Side
– Internal Sunscreen: 20-30% Cancer Risk
• Quit Smoking
• Avoid excess oxidizers
• Fill up with the good stuff: Colorful fruits and veggies
– Yearly Doctor Skin Check
– Monthly Home Skin Check
69. Sunscreen
• Broad Spectrum: UVA & UVB
• ≥ SPF 30
• Apply 15-30 minutes before exposure
• Re-apply every 2 hours if sweating/in water
• Don’t Forget:
– Hands, ears, neck, back of legs, lips
70. Skin Care
• Prevention:
– Avoid Excess Exposure
• Sunscreen
• Clothing
• Scheduling
• Location: Court Side
– Internal Sunscreen: 20-30% Cancer Risk
• Quit Smoking
• Avoid excess oxidizers
• Fill up with the good stuff: Colorful fruits and veggies
– Yearly Doctor Skin Check
– Monthly Home Skin Check
72. Skin Care
• Prevention:
– Avoid Excess Exposure
• Sunscreen
• Clothing
• Scheduling
• Location: Court Side
– Internal Sunscreen: 20-30% Cancer Risk
• Quit Smoking
• Avoid excess oxidizers
• Fill up with the good stuff: Colorful fruits and veggies
– Yearly Doctor Skin Check
– Monthly Home Skin Check
74. Skin Care
• Prevention:
– Avoid Excess Exposure
• Sunscreen
• Clothing
• Scheduling
• Location: Court Side
– Internal Sunscreen: 20-30% Cancer Risk
• Quit Smoking
• Avoid excess oxidizers
• Fill up with the good stuff: Colorful fruits and veggies
– Monthly Home Skin Check
– Yearly Doctor Skin Check
76. Skin Wrap Up
• Wear Sunscreen daily
• Wear Sun-Protective Clothing
• Fill up on colorful foods
• Avoid known “cancer causers”
• Do regular skin checks
• Know your ABCDE’s
• Follow up with your Doc’
77.
78.
79. 10-12 cups of
Daily Reccs: water/ day
• Ideal: water, fitness waters, sport beverages,
club soda, mineral water, and flavored water
• Very good: 100% fruit juices, lemonade,
tomato and vegetable juices
• Good: raw fruits and vegetables
• So-so: soft drinks, decaffeinated coffee,
yogurt, skim milk
• Avoid: caffeine and alcoholic beverages
– act as diuretics
80. Hydration
• 80kg male ≈ 48 L of body water
• Lose 0.5-2.5 L H20 per hour of tennis
• 1-2% H20 loss before you feel “thirsty”
84. On Court
• Drink 7 to 10 oz of fluid every 10 to 15
minutes and/or every changeover
• Carbohydrate Electrolyte Drink:
– Provides Glucose
– Replenishes Electrolyte Loss
– Enhances Water absorption
86. Hydration Wrap-Up
• Prevent Hypo-hydration
– Stay ahead of needs
– Focus on H20 rich beverages and foods
– Avoid foods that dehydrate: Alcohol, Caffeine,
high protein, high fat foods
• Maximize hydration throughout the day/
match
• Re-hydrate post day / end of match
87. Conclusion
• “The first wealth is health” RWE
• There is a lot you can do to stay healthy
– Get to know the basics
– Make a plan
– Make changes when necessary
• Recognize when to seek help
• Some problems need a “team approach”
Editor's Notes
You need to be healthy to do your job, without a healthy body you can’t do what you enjoy and need to do to make a living, support your family and have fun………
Up to 70% of tennis players………have shoulder complaints…..
Talk about acromion, humerus, rotator cuff impingement
40-50% of recreational tennis players have had tennis elbow
Sun protection factor = amount of comparable time it takes to cause sunburn in un-coated vs coated skin area. Only refers to UVB protection
