Using a Cane
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The document provides instructions for using a cane when walking, going upstairs, and going downstairs. When walking, adjust the cane to wrist level and hold it on the side of your good leg. Step forward with your injured leg and cane together, then bring your good leg ahead. When going upstairs, grasp the handrail and bring your injured leg and cane together up to each step. When going downstairs, place the cane on the first step down and step down with your injured leg first, bringing your good leg to the same step and repeating until the bottom.
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The document provides a sample workout routine from the National Institute on Aging that includes exercises for strength, balance, and flexibility. The routine can be done anywhere and requires minimal equipment. It includes exercises like hand grips, wall pushups, overhead arm raises, and balance exercises like standing on one foot. Safety tips are provided to perform the exercises properly and avoid injury. The goal is to find activities you enjoy to stay active.
AEROBICS 3.pptxwwkejlmdmdlmldlkwefklmw.lf.s dc smd
Common injuries from aerobic and sports activities include tennis elbow, whiplash, back pain, hamstring pulls, heel spurs, shin splints, and rotator cuff tendonitis. These are usually caused by overuse, improper form, or inadequate warm-up. The RICE method - rest, ice, compression, and elevation - can help treat minor injuries. For persistent pain, consult a medical professional. Warm-ups are important to prevent injury by preparing muscles and lubricating joints. Examples of warm-up exercises provided are jumping jacks, arm circles, and walking kicks. Aerobic activity intensity can be measured by talk test, activity type, or heart rate and should be done regularly but with
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AEROBICS 3.pptxwwkejlmdmdlmldlkwefklmw.lf.s dc smd
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Using a Cane
- 1. 1 Using a Cane Walking with a Cane 1. Adjust the cane length so that when you are standing, the handle of the cane is at the level of your wrist. 2. Hold the cane on the side of your good leg unless your physical therapist has told you otherwise.
- 2. 3. Begin by stepping forward with your injured or weak leg and cane, keeping the two in line with each other. 4. Step forward with your good leg, bringing it ahead of your injured or weak leg and cane.
- 3. Going Upstairs with a Cane Take your time and go slowly. Have someone stand behind you to help the first time. 1. Grasp the handrail with your free hand. Begin by raising your good leg up to the first step.
- 4. 2. Bring your injured or weak leg and cane together up to the same step. Keep your leg and cane in line with each other.
- 5. Going Downstairs with a Cane Take your time and go slowly. Have someone stand in front of you to help the first time. 1. Put your feet near the steps and place your cane on the first step down.
- 6. 2. Step down first with your injured or weak leg. Bring your good leg to the same step.
- 7. 3. Repeat until you are at the bottom of the stairs. When using a cane to go up and down stairs, it is helpful to remember, “Up with the good and down with the bad”.