Adductor Tendonopathy Rehabilitation Programme

Size: px
Start display at page:

Download "Adductor Tendonopathy Rehabilitation Programme"

Transcription

1 Adductr Tendnpathy Rehabilitatin Prgramme Updated May 2010 This prgramme has been develped t enable swelling and discmfrt t settle quickly, t prmte rapid healing f the injury while maintaining a gd level f functin All exercises shuld be perfrmed relatively pain-free; if the exercise yu are wrking n is aggravating the prblem, then yu are mst likely ding t much The exercises shuld be perfrmed fllwing the initial pst injury phase is cmplete Yu shuld spend 10 t 15 minutes perfrming strengthening exercises twice a day Perfrm stretching exercises fr 10 minutes; 4 times per day. Perfrm cre stability exercises fr 10 minutes; 4 times per day (it is easier t cmbine these alng with stretching). Begin individual exercises by perfrming abut 5-10 repetitins f each and then prgress t 20, 30 etc. As cmfrt allws start t include sme statinary, lw resistance cycling When yu can perfrm all f the exercises in each sectin withut discmfrt, then yu can mve nt the next stage Mr. Patrick Cartn MD FRCS (Tr & Orth) Cnsultant Orthpaedic Surgen, Specialist in Sprts Surgery f the Hip and Grin

2 What are the Adductrs? The Adductrs are a grup f muscles in yur inner thigh/grin that wrk tgether t prduce flexin, adductin and rtatin f the hip. The mst cmmnly injured f which is the Adductr Lngus. Hw d I injure the Adductrs? Adductr injuries mst frequently ccur in sprts/activities that invlve twisting/turning/kicking and sudden changes in directin. These can prduce t much strain fr the strength f the tendn r muscle which can result in small tears r in sme cases cmplete rupture f the tendn. Mst Adductr injuries settle in respnse t cnservative management using rest frm aggravating activities, stretching and strengthening exercises, cre stability exercises and nn-weight-bearing training. Hwever, in the case f recurrent grin strains r cmplete rupture f the tendn, surgery is likely t be required. Stage 1 Pst Injury Phase Day 0-5 Cmplete rest frm activity is required; prtect the limb frm the discmfrt f full weight bearing with the use f crutches fr as lng as necessary Gradually increase weight bearing as cmfrt imprves Ice packs shuld be applied fr minutes at least fur times a day fr the first five days fllwing injury Avid any mvements which aggravate the discmfrt at this stage The use f anti-inflammatry medicatin is helpful in reducing pain and inflammatin (always seek the advice f a medical prfessinal befre taking prescriptin medicatins). Stage 2 Early Exercise Phase Day 5 10 Perfrm the fllwing exercises lying n a bed r flr: Static adductin 1 Place a ftball between yur feet while lying n yur back, and squeeze it between yur feet. Hld fr 30 secnds and repeat 5-10 times Static adductin 2 Place a ftball between yur knees while lying n yur back with yur knees bent and yur feet n the bed. Squeeze fr 30 secnds and repeat 5-10times Cre Stability exercise 1 (Transversus abdminus) Tighten yur tummy and draw yur belly buttn in twards spine withut mving yur pelvis/spine Hld while taking 5 breaths and repeat 5-10 times. (Zip and Hllw)

3 Cre Stability exercise 2 (Scissrs) Start in lying psitin with hips and knees bent and with bth feet n the bed/flr. Tighten yur tummy and lift ne ft ff the flr straightening yur leg and hld fr ten secnds. Repeat with the ppsite leg. Perfrm 3-5 sets. Cre Stability exercise 3 (Abdminal sit-up) Tighten tummy and d a small sit-up by lifting shulders ff the bed/flr. Perfrm 3-5 sets f 10 sit-ups Cre Stability exercise 4 (Cmbined Abdminal sit-up) Place ftball between yur knees and squeeze gently. As yu sit-up lift yur feet ff the bed t draw yur knees and chest twards each ther Cre Stability exercise 5 (Abdminal) Frm the lying psitin with legs ut straight tighten yur tummy and lift bth feet ne inch abve the bed/flr; hld this psitin fr 10 secnds; slwly bring yur feet widely apart and hld fr 5 secnds; bring feet back tgether and relax. Repeat 5 sets. The fllwing exercises can be perfrmed standing e.g. by sink/wrktp Balance exercise 1 Standing n ne leg while brushing yur teeth. Spend 1minute n each leg. Perfrm 2 sets. Balance exercise 2 Standing n ne leg while bending and straightening yur ther knee. Perfrm 3 sets f 10 Balance exercise 3 Stand n ne leg and allw the ther leg t swing gently frwards and back like a pendulum. Repeat 2 sets f 30 secnds, and then repeat with ther leg Active hip abductin/adductin (Ft-slides) While wearing a sck n a lw frictin surface e.g. wden flr, allw a little pressure nt yur ft and while maintaining this pressure slide yur ft away frm yu ut t the side and then pull back in. Repeat this fr 1 minute cntinuusly 5 times and alternate with perfrming it with yur ft pinted 90 degrees frm the ther (ut t the side) Thrughut the day the Transversus Abdminus (tightening yur tummy) exercise can be dne as ften as yu remember. Hld fr abut 10 secnds each time x5/10. Yu can als d the static adductin exercises in sitting by squeezing yur fists between yur knees, and yu can perfrm the balance exercises any time yu are up standing/waiting Begin using an exercise bicycle fr minutes f lw resistance mvements A rwing machine can be used with lw resistance fr gentle hip flexin/extensin Swimming pl gentle exercises can begin in the pl after five days (see belw)

4 Hydrtherapy / Swimming Day 10 - nwards Attend the swimming pl every day Frward and backward walking Hip strengthening exercises in standing Briskly swing yur leg frwards and backwards like a pendulum. Carefully bring yur affected leg ut t the side and back t the start psitin, dn t lean t the side. Mve yur leg briskly thrugh the water as this increases the resistance prvided by the water. Straight leg kick Walking n yur heels/tes/walking n the spt Calf Raises Stretching Backstrke Aqua-jgging Breaststrke when cmfrtable Stage 3 Intermediate Exercise Stage Weeks 2-4 Bed/Flr Hip abductin and adductin Lie n yur unaffected side. Lift yur affected leg ut t the side, up twards the ceiling, and return t start psitin. Perfrm 3-5 sets f 10 reps Stand hlding n t a supprt; bring yur affected leg ut t the side as far as pssible, hld as lng as yu can and return slwly t start psitin. D nt lean t the side. Lw-Back extensin Lay n yur frnt with shulders a little ff the end f the bed. Tighten yur tummy and extend yur back and raise yur shulders up twards the ceiling. Perfrm 3-5 sets f 10 repetitins Cntinue abdminal sit-ups Clsed chain bridging Begin this in lying with hips and knees bent s that yur feet r flat n the bed/flr. Tighten in yur tummy muscles, squeeze yur bttm and raise yur bttm and then spine ff the bed. Try t keep yur pelvis level and aim t get yur shulders, pelvis and knees level. Perfrm 3-5 sets f 10 repetitins Adductr stretch Flexin - a very imprtant exercise; place the ft n tp f the ppsite thigh crating a figure f 4 shape; gently push the knee dwn twards the bed/flr and hld fr 5 secnds at the limit f stretch; yu will have t wrk thrugh mild stretching discmfrt t prgress. Repeat 10 times fr each leg. Perfrm at least five sets each day.

5 Extensin this stretching exercise requires a secnd persn t perfrm crrectly; the secnd persn hlds ne ft and brings the straight leg gently ut t the side t its limit; gently the leg is stretched and held thrugh mild discmfrt fr 5 secnds. Repeat 10 times fr each leg. Perfrm at least three times a day when pssible. Standing Hip flexr stretch Stand in a lunge psitin with affected leg behind. Tighten in yur tummy and lean frwards s that yu get a stretch at the frnt f yur hip. Hld fr secnds and repeat 3 times Ft slides with increasing weight thrugh affected leg Active hip abductin/flexin/extensin with ankle weight Crss cuntry skiing n ne leg Stand n unaffected leg and swing affected leg frward and back while swinging arms in the same rhythm. Perfrm 3-5 sets fr 1minute and repeat with weight n ther leg Adductr stretch Extensin this stretching exercise requires a raised surface such as a desk, bed r chair; stand sideways placing yur affected ft n the raised surface; widen bth yur legs as far as they will g (feeling a stretch in bth adductr regins); push the affected leg ut a little further feeling increased tightness; hlding this psitin and keeping facing straight ahead, turn the affected ft upwards t pint t the ceiling, hld fr ten secnds and relax. Repeat 5 times fr each leg. Perfrm at least three times a day when pssible. Stage 3 Advanced Exercise Stage Weeks 4-6 Thrughut this stage many f the mre challenging exercises and stretches shuld cntinue with increased effrt and time. Begin light jgging (remember t warm up and perfrm stretching prir t and fllwing jgging); initially jgging shuld be perfrmed fr minutes in a straight line n a firm surface (grass); as cnfidence increases increase pace and time, then begin t jg in large figure f eights reducing in size gradually. Slalm, twisting and side t side actins during the running phase shuld cme later and as cmfrt allws.

6 Begin t prgress thrugh sme f these exercises if available: Stepper Elliptical trainer (if applicable) Walking/buncing/Jgging n mini-trampline Standing n varius surfaces e/g carpet/cushin/flded twel Side-stepping Lw impact aerbics Multi-directinal jumping and hpping Landing frm a height nt 2 feet then nt 1 ft Skipping Sprt specific training can begin at 5 6 weeks prviding the rehabilitatin prgramme has been cmpleted with n discmfrt. Cntact Details: Jacinta O Sullivan (Secretary t Mr. Cartn) Telephne: Fax: Shane Walsh (Physitherapist) Telephne: Orthpaedic Ward (Out f Hurs): Telephne: Fr mre details n all aspects f care and rehabilitatin please refer t the website: Mr. Patrick Cartn MD FRCS (Tr & Orth) Cnsultant Orthpaedic Surgen, Specialist in Sprts Surgery f the Hip and Grin Hip and Grin Clinic, Suite 5 Whitfield Clinic, Crk Rad, Waterfrd

Knee Class Fremont Physical Therapy

Knee Class Fremont Physical Therapy Fremnt Knee Facts The knee lses strength and stability after an injury. Stretching, strengthening and stability exercises are recmmended nt nly fr peple wh have injured their knees, but als t prevent injury.

More information

Using Body Mechanics and Other Tools to Do What You Love Longer

Using Body Mechanics and Other Tools to Do What You Love Longer Using Bdy Mechanics and Other Tls t D What Yu Lve Lnger Bdy Mechanics Basics Bdy mechanics is the utilizatin f crrect muscles t cmplete a task safely and efficiently, withut undue strain f any muscle r

More information

LOWER CROSSED SYNDROME

LOWER CROSSED SYNDROME LOWER CROSSED SYNDROME Lwer-Crssed Syndrme (LCS) is als referred t as distal r pelvic crssed syndrme. In LCS, tightness f the thraclumbar extensrs n the drsal side crsses with tightness f the ilipsas and

More information

t: 07771692808 e: info@emmagillsportstherapy.co.uk w: www.emmagillsportstherapy.co.uk

t: 07771692808 e: info@emmagillsportstherapy.co.uk w: www.emmagillsportstherapy.co.uk Stretching.that thing that we knw we shuld be ding but just dn t always seem t have (r make) the time fr. It s nt very exciting is it? Desn t exactly get yur adrenaline ging des it? But read n t see why

More information

UNIT PLAN. Methods. Soccer Unit Plan 20 days, 40 minutes in length. For 7-12 graders. Name

UNIT PLAN. Methods. Soccer Unit Plan 20 days, 40 minutes in length. For 7-12 graders. Name UNIT PLAN Methds Sccer Unit Plan 20 days, 40 minutes in length Fr 7-12 graders Name TABLE OF CONTENTS I. Title Page II. Table f Cntents III. Blck Time Frame IV. Unit Objectives V. Task Analysis VI. Evaluative

More information

Course: f Preschool Aquatics Level 1

Course: f Preschool Aquatics Level 1 Curse: f Preschl Aquatics Level 1 Purpse T rient preschl-age children t the aquatic envirnment and t help them acquire rudimentary levels f basic aquatic skills There are n skill prerequisites fr Preschl

More information

Access EEC s Web Applications... 2 View Messages from EEC... 3 Sign In as a Returning User... 3

Access EEC s Web Applications... 2 View Messages from EEC... 3 Sign In as a Returning User... 3 EEC Single Sign In (SSI) Applicatin The EEC Single Sign In (SSI) Single Sign In (SSI) is the secure, nline applicatin that cntrls access t all f the Department f Early Educatin and Care (EEC) web applicatins.

More information

Dr. Tozzi s and Dr. Roehrig s Patient Guide to Total Knee Replacement

Dr. Tozzi s and Dr. Roehrig s Patient Guide to Total Knee Replacement Dr. Tzzi s and Dr. Rehrig s Patient Guide t Ttal Knee Replacement This guide is meant t help yu better understand yur upcming knee surgery. It is generalized infrmatin, and individual patients have unique,

More information

Getting Your Fingers In On the Action

Getting Your Fingers In On the Action Rry Garfrth Getting Yur Fingers In On the Actin Once yu are able t strum with yur fingers, yu can begin fingerpicking! The first task is t learn yur hand psitin and t learn which fingers are used n which

More information

Balance and Mobility Exercises for Physical Activity Classes

Balance and Mobility Exercises for Physical Activity Classes Balance and Mbility Exercises fr Physical Activity Classes Balance and Mbility Exercises fr Physical Activity Classes BALANCE BASICS 1 Seated Balance 2 Seated Balance with Trunk Leans 3 Seated Balance

More information

Geoffrey S. Van Thiel, MD/MBA www.vanthielmd.com gvanthiel@rockfordortho.com

Geoffrey S. Van Thiel, MD/MBA www.vanthielmd.com gvanthiel@rockfordortho.com 1 Geffrey S. Van Thiel, MD/MBA www.vanthielmd.cm gvanthiel@rckfrdrth.cm Hip Arthrscpy Labral Repair/Debridement with Femrplasty Initial Jint Prtectin Guidelines: 1-4 weeks pst-p Jint Prtectin Patient Educatin:

More information

Total Hip Replacement Exercise Guide

Total Hip Replacement Exercise Guide Total Hip Replacement Exercise Guide This exercise booklet contains the approved exercise program for your hip joint replacement. This booklet is only a guide and does NOT replace any advice or instructions

More information

PIROUETT! June 2015 GENERALITIES

PIROUETT! June 2015 GENERALITIES GENERALITIES 1.5.4. Penalty by the Difficulty (D) Judge: 0.50 pint if music with vice and wrds is used but the cach des nt specify n D frm which exercise uses music with vice and wrds Official Frm: Use

More information

Anterior Cruciate Ligament Reconstruction Rehabilitation Protocol

Anterior Cruciate Ligament Reconstruction Rehabilitation Protocol The First Two Weeks After Surgery You will go home with crutches and be advised to use ice. Goals 1. Protect reconstruction 2. Ensure wound healing 3. Maintain full knee extension 4. Gain knee flexion

More information

Physical & Occupational Therapy

Physical & Occupational Therapy In this section you will find our recommendations for exercises and everyday activities around your home. We hope that by following our guidelines your healing process will go faster and there will be

More information

Bike Safety. Pick bright colors or fluorescent colors that are visible to drivers and other cyclists.

Bike Safety. Pick bright colors or fluorescent colors that are visible to drivers and other cyclists. KidsHealth.rg The mst-visited site devted t children's health and develpment Bike Safety Bike riding is a great way t get exercise and fresh air and share time as a family. But befre yu and the kids rush

More information

Knee Conditioning Program. Purpose of Program

Knee Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

FACING YOUR FEARS: EXPOSURE

FACING YOUR FEARS: EXPOSURE FACING YOUR FEARS: EXPOSURE An imprtant step in managing anxiety invlves facing feared situatins, places r bjects. It is nrmal t want t avid the things yu fear. Hwever, avidance prevents yu frm learning

More information

C-A-B. Compressions: Push hard and fast on the center of. Airway: Tilt the victim s head back and lift the chin to

C-A-B. Compressions: Push hard and fast on the center of. Airway: Tilt the victim s head back and lift the chin to Center fr Prfessinal Practice f Nursing CPR Guidelines fr Health-Care Prviders C-A-B Cmpressins: Push hard and fast n the center f the victim s chest Airway: Tilt the victim s head back and lift the chin

More information

EXERCISES AFTER INJURY TO THE ANTERIOR CRUCIATE LIGAMENT (ACL) OF THE KNEE

EXERCISES AFTER INJURY TO THE ANTERIOR CRUCIATE LIGAMENT (ACL) OF THE KNEE EXERCISES AFTER INJURY TO THE ANTERIOR CRUCIATE LIGAMENT (ACL) OF THE KNEE Phase one: The First Six Weeks after Injury Initially, the knee needs to be protected-use the knee immobilizer and/or crutches

More information

Preventing Falls. Strength and balance exercises for healthy ageing

Preventing Falls. Strength and balance exercises for healthy ageing Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises

More information

The ad hoc reporting feature provides a user the ability to generate reports on many of the data items contained in the categories.

The ad hoc reporting feature provides a user the ability to generate reports on many of the data items contained in the categories. 11 This chapter includes infrmatin regarding custmized reprts that users can create using data entered int the CA prgram, including: Explanatin f Accessing List Screen Creating a New Ad Hc Reprt Running

More information

Exercises for older people

Exercises for older people Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

More information

ACL Reconstruction Rehabilitation Program

ACL Reconstruction Rehabilitation Program ACL Reconstruction Rehabilitation Program 1. Introduction to Rehabilitation 2. The Keys to Successful Rehabilitation 3. Stage 1 (to the end of week 1) 4. Stage 2 (to the end of week 2) 5. Stage 3 (to the

More information

Safe Handling of Cylinders (Insert Company Name Here)

Safe Handling of Cylinders (Insert Company Name Here) PURPOSE RESPONSIBILITY AUTHORITY T prvide guidelines fr the safe handling and use f cylinders All individuals handling and/r using 6 packs, 12 packs, maniflded, cradled r stand-alne cylinders Plant Manager

More information

Calling 9-1-1 from a Cell Phone

Calling 9-1-1 from a Cell Phone Calling 9-1-1 frm a Cell Phne When calling 9-1-1 frm a cell phne, yur lcatin may nt autmatically display t the 9-1-1 center as it des when calling frm mst hmes r businesses. Be Prepared t tell the 9-1-1

More information

Cervical Radiculopathy

Cervical Radiculopathy Cervical Radiculpathy Anatmy and Bimechanics The neck r cervical spine is cmprised f seven vertebral bnes stacked in a clumn which supprt the head. In between each f the vertebrae is an intervertebral

More information

UNIVERSITY OF CALIFORNIA MERCED PERFORMANCE MANAGEMENT GUIDELINES

UNIVERSITY OF CALIFORNIA MERCED PERFORMANCE MANAGEMENT GUIDELINES UNIVERSITY OF CALIFORNIA MERCED PERFORMANCE MANAGEMENT GUIDELINES REFERENCES AND RELATED POLICIES A. UC PPSM 2 -Definitin f Terms B. UC PPSM 12 -Nndiscriminatin in Emplyment C. UC PPSM 14 -Affirmative

More information

Exercise Module. A New Leaf. Choices for Healthy Living

Exercise Module. A New Leaf. Choices for Healthy Living Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

Rehabilitation Programme following Hip Arthroscopy

Rehabilitation Programme following Hip Arthroscopy Rehabilitation Programme following Hip Arthroscopy Updated May 2010 Hip Arthroscopy Patient information and rehabilitation programme: The Hip Joint The hip is a ball-and-socket joint and is the largest

More information

edoc Lite Recruitment Guidelines

edoc Lite Recruitment Guidelines edc Lite Recruitment Guidelines Intrductin OneStart & the Academic Psitin Search Channel edc Lite Ruting and Wrkgrups Ruting Actin List Ruting Cntrls Wrkgrups Dcument Search edc Lite Dcuments Vacancy Ntice

More information

Safe Lifting Tips Off-Road Vehicles on Two Post Hoists

Safe Lifting Tips Off-Road Vehicles on Two Post Hoists Off-Rad Vehicles n Tw Pst Hists What Makes Off-Rad Vehicles different? Off-rad Vehicles generally can be verall much heavier and a much harder t define centre f gravity than nrmal vehicles fr the fllwing

More information

Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

More information

Patient Participation Report

Patient Participation Report Patient Participatin Reprt In 2011, Westngrve Partnership decided t establish a PPG (Patient Participatin Grup) that wuld allw us t engage with ur patients, receive feedback frm them and ensure that they

More information

learndirect Test Information Guide The National Test in Adult Numeracy

learndirect Test Information Guide The National Test in Adult Numeracy learndirect Test Infrmatin Guide The Natinal Test in Adult Numeracy 1 Cntents The Natinal Test in Adult Numeracy: Backgrund Infrmatin... 3 What is the Natinal Test in Adult Numeracy?... 3 Why take the

More information

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

More information

The Importance of Market Research

The Importance of Market Research The Imprtance f Market Research 1. What is market research? Successful businesses have extensive knwledge f their custmers and their cmpetitrs. Market research is the prcess f gathering infrmatin which

More information

Physical Therapy after Hip Arthroscopy Therapy Phases 1 and 2

Physical Therapy after Hip Arthroscopy Therapy Phases 1 and 2 Physical Therapy after Hip Arthroscopy Therapy Phases 1 and 2 patienteducation.osumc.edu Table of Contents Physical Therapy after Hip Surgery... 3 OSU Sports Medicine Locations... 4 Hip Therapy Goals...

More information

ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS.

ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS. ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS. By Askari A. Kazmi KazmisBioscienceLabs exercise helps reverse joint stiffness, builds muscle, and boosts overall

More information

EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5

More information

EPIC CENTER INDOOR FLAG FOOTBALL RULES (NEW RULES ARE HIGHLIGHTED)

EPIC CENTER INDOOR FLAG FOOTBALL RULES (NEW RULES ARE HIGHLIGHTED) EPIC CENTER INDOOR FLAG FOOTBALL RULES (NEW RULES ARE HIGHLIGHTED) Game time 2 halves f 25 minutes each Running time thrughut Play clck is 25 secnd frm the time the fficial whistles ready fr play. Warning

More information

Times Table Activities: Multiplication

Times Table Activities: Multiplication Tny Attwd, 2012 Times Table Activities: Multiplicatin Times tables can be taught t many children simply as a cncept that is there with n explanatin as t hw r why it is there. And mst children will find

More information

IMPORTANT INFORMATION ABOUT MEDICAL CARE FOR YOUR WORK-RELATED INJURY OR ILLNESS

IMPORTANT INFORMATION ABOUT MEDICAL CARE FOR YOUR WORK-RELATED INJURY OR ILLNESS IMPORTANT INFORMATION ABOUT MEDICAL CARE FOR YOUR WORK-RELATED INJURY OR ILLNESS MEDICAL PROVIDER NETWORK (MPN) NOTIFICATION If yu are injured at wrk, Califrnia Law requires yur emplyer t prvide and pay

More information

HIP REPLACEMENT POST-OP EXERCISE BOOK

HIP REPLACEMENT POST-OP EXERCISE BOOK This booklet belongs to: HIP REPLACEMENT POST-OP EXERCISE BOOK YOU MUST BRING THIS BOOK WITH YOU TO ALL YOUR THERAPY APPOINTMENTS IN THE HOSPITAL AND TO ALL YOUR OUTPATIENT APPOINTMENTS You have an appointment

More information

Helpdesk Support Tickets & Knowledgebase

Helpdesk Support Tickets & Knowledgebase Helpdesk Supprt Tickets & Knwledgebase User Guide Versin 1.0 Website: http://www.mag-extensin.cm Supprt: http://www.mag-extensin.cm/supprt Please read this user guide carefully, it will help yu eliminate

More information

Counselor in Training Program

Counselor in Training Program Tukwila Parks and Recreatin Cunselr in Training Prgram D yu want t be a camp cunselr in the future? Then the Cunselr in Training (CIT) prgram is just fr yu! CITs wrk alng side camp cunselrs where they

More information

THE ISIS SPA THERAPY & WELLNESS TREATMENTS THE ISIS SPA AT KINASI LODGE OFFERS THE FOLLOWING SERVICES:

THE ISIS SPA THERAPY & WELLNESS TREATMENTS THE ISIS SPA AT KINASI LODGE OFFERS THE FOLLOWING SERVICES: THE ISIS SPA THERAPY & WELLNESS TREATMENTS THE ISIS SPA AT KINASI LODGE OFFERS THE FOLLOWING SERVICES: I. THERAPY TREATMENTS: Traditinal Thai Massage Thai herbal massage Armatherapy (il) massage Isis signature

More information

The aim of the procedure is to insert a central venous catheter to safely administer drugs, liquid food or take blood samples over a period of time.

The aim of the procedure is to insert a central venous catheter to safely administer drugs, liquid food or take blood samples over a period of time. Departments f Anaesthesia, Haematlgy, Medicine and Surgery Prcedure infrmatin leaflet Name f prcedure: Percutaneus insertin f a central venus catheter [ PICC] It has been recmmended fr yu t have a PICC

More information

Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.

Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times. Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds

More information

TOTAL KNEE REPLACEMENT

TOTAL KNEE REPLACEMENT PENN ORTHOPAEDICS TOTAL KNEE REPLACEMENT Home Exercise Program PENN ORTHOPAEDICS TOTAL KNEE REPLACEMENT HOME EXERCISE PROGRAM To get the best results from your surgery, it is important that you do your

More information

How To Measure Call Quality On Your Service Desk

How To Measure Call Quality On Your Service Desk Hw T Measure Call Quality On Yur Service Desk - 1 - Declaratin We believe the infrmatin in this dcument t be accurate, relevant and truthful based n ur experience and the infrmatin prvided t us t date.

More information

Getting Started Guide

Getting Started Guide AnswerDash Resurces http://answerdash.cm Cntextual help fr sales and supprt Getting Started Guide AnswerDash is cmmitted t helping yu achieve yur larger business gals. The utlined pre-launch cnsideratins

More information

Google Adwords Pay Per Click Checklist

Google Adwords Pay Per Click Checklist Ggle Adwrds Pay Per Click Checklist This checklist summarizes all the different things that need t be setup t prperly ptimize Ggle Adwrds t get the best results. This includes items that are required fr

More information

Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear.

Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear. Page 1 Safety Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear. Prepare a space and have your exercise band and a glass of water (for afterwards) ready

More information

Medication Guide ANDROGEL (AN DROW JEL) CIII (testosterone gel) 1.62%

Medication Guide ANDROGEL (AN DROW JEL) CIII (testosterone gel) 1.62% Medicatin Guide ANDROGEL (AN DROW JEL) CIII (teststerne gel) 1.62% Read this Medicatin Guide befre yu start using ANDROGEL 1.62% and each time yu get a refill. There may be new infrmatin. This infrmatin

More information

This page provides help in using WIT.com to carry out the responsibilities listed in the Desk Aid Titled Staffing Specialists

This page provides help in using WIT.com to carry out the responsibilities listed in the Desk Aid Titled Staffing Specialists This page prvides help in using WIT.cm t carry ut the respnsibilities listed in the Desk Aid Titled Staffing Specialists 1. Assign jbs t yurself G t yur hme page Click n Yur Center has new jb pstings r

More information

Meeting Minutes for January 17, 2013

Meeting Minutes for January 17, 2013 There are tw purpses t these bi-mnthly calls: Meeting Minutes fr January 17, 2013 1. Prvide updates that may affect wrkflw user studies 2. Prvide a frum fr MIP Studies Users t ask questins and raise cncerns

More information

Group Income Protection (GIP) Claim Case Studies

Group Income Protection (GIP) Claim Case Studies www.gruprisk.rg.uk Grup Incme Prtectin (GIP) Claim Case Studies What is GIP? GIP is a plicy taken ut by emplyers t cver their prmise t prvide sick pay t emplyees if illness r injury prevents them wrking

More information

INSTRUCTIONS FOR USE SABRIL (SAY-bril) (vigabatrin) Powder for oral solution

INSTRUCTIONS FOR USE SABRIL (SAY-bril) (vigabatrin) Powder for oral solution INSTRUCTIONS FOR USE SABRIL (SAY-bril) (vigabatrin) Pwder fr ral slutin Read this Instructins fr Use befre yur child starts taking SABRIL and each time yu get a refill. There may be new infrmatin. This

More information

Pre - Operative Rehabilitation Program for Anterior Cruciate Ligament Reconstruction

Pre - Operative Rehabilitation Program for Anterior Cruciate Ligament Reconstruction Pre - Operative Rehabilitation Program for Anterior Cruciate Ligament Reconstruction This protocol is designed to assist you with your preparation for surgery and should be followed under the direction

More information

Connecticut State Department of Education 2014-15 School Health Services Information Survey

Connecticut State Department of Education 2014-15 School Health Services Information Survey Cnnecticut State Department f Educatin 2014-15 Schl Health Services Infrmatin Survey General Directins fr Cmpletin by Schl Nurse Crdinatr/Supervisr This Schl Health Services Infrmatin Survey was designed

More information

total hip replacement

total hip replacement total hip replacement EXCERCISE BOOKLET patient s name: date of surgery: physical therapist: www.jointpain.md Get Up and Go Joint Program Philosophy: With the development of newer and more sophisticated

More information

Rehabilitation. Rehabilitation. Walkers, Crutches, Canes

Rehabilitation. Rehabilitation. Walkers, Crutches, Canes Walkers, Crutches, Canes These devices provide support through your arms to limit the amount of weight on your operated hip. Initially, after a total hip replacement you will use a walker to get around.

More information

Tipsheet: Sending Out Mass Emails in ApplyYourself

Tipsheet: Sending Out Mass Emails in ApplyYourself GEORGETOWN GRADUATE SCHOOL Tipsheet: Sending Out Mass Emails in ApplyYurself In ApplyYurself (AY), it is very simple and easy t send a mass email t all f yur prspects, applicants, r students with applicatins

More information

Preparing a Presentation

Preparing a Presentation Preparing a Presentatin Giving Presentatins Overview: Presenting yur research at a cnference fr the first time may be a daunting task. This shrt guide shuld help yu t plan, prepare, practice and deliver

More information

Low Back Pain: Exercises

Low Back Pain: Exercises Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3. Exercise Circuit 4 Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

More information

Basic Training Exercise Book

Basic Training Exercise Book Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times

More information

GYM: CORE WORK & BODY CONDITIONING

GYM: CORE WORK & BODY CONDITIONING GYM: CORE WORK & BODY CONDITIONING By Mark Yeoman (Bsc) GYM: CORE WORK & BODY CONDITIONING Mark is a qualified Physical Education teacher and has represented Great Britain at the World Triathlon Championships

More information

esupport Quick Start Guide

esupport Quick Start Guide esupprt Quick Start Guide Last Updated: 5/11/10 Adirndack Slutins, Inc. Helping Yu Reach Yur Peak 908.725.8869 www.adirndackslutins.cm 1 Table f Cntents PURPOSE & INTRODUCTION... 3 HOW TO LOGIN... 3 SUBMITTING

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

The Stanley Foundation 209 Iowa Avenue Muscatine, IA 52761 563-264-1500 563-264-0864 FAX EVENT PLANNER S GUIDE

The Stanley Foundation 209 Iowa Avenue Muscatine, IA 52761 563-264-1500 563-264-0864 FAX EVENT PLANNER S GUIDE The Stanley Fundatin 209 Iwa Avenue Muscatine, IA 52761 563-264-1500 563-264-0864 FAX EVENT PLANNER S GUIDE Table f Cntents Abut the Nw Shwing Event-in-a-Bx Tlkit...2 Event Planning Checklist...4 Pre-Event

More information

SUB CENTRAL - SEMS/SFE TO DO LIST

SUB CENTRAL - SEMS/SFE TO DO LIST Sub Central SEMS/SFE HUMAN RESOURCES DIVISION Remember: On the natinal average, a student has a substitute teacher the equivalent f ne full year frm K-12 years in schl. Hw can yu help yur students and

More information

Premier Orthopaedic Pathway. Physiotherapy after dynamic hip screw (DHS)

Premier Orthopaedic Pathway. Physiotherapy after dynamic hip screw (DHS) Premier Orthopaedic Pathway Physiotherapy after dynamic hip screw (DHS) The surgery After a fractured hip a dynamic hip screw (DHS) is used to hold the bones in place while the fracture heals. It allows

More information

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips

More information

Atom Insight Business Solution Bundles www.atominsight.com

Atom Insight Business Solution Bundles www.atominsight.com Atm Insight Business Slutin Bundles V1.1 Feb 2011 CONTENTS Figures... 2 Abstract... 3 Capability stages... 4 Capability levels... 6 Imprving capabilities walking befre yu run... 7 Shrt term targeted slutins...

More information

ACL Reconstruction Physiotherapy advice for patients

ACL Reconstruction Physiotherapy advice for patients Oxford University Hospitals NHS Trust ACL Reconstruction Physiotherapy advice for patients Introduction This booklet is designed to provide you with advice and guidance on your rehabilitation after reconstruction

More information

Maryland General Service (MGS) Area 29 Treatment Facilities Committee (TFC) TFC Instructions

Maryland General Service (MGS) Area 29 Treatment Facilities Committee (TFC) TFC Instructions Maryland General Service (MGS) Area 29 Treatment Facilities Cmmittee (TFC) TFC Instructins Lve And Service Facility Presentatin t Patients We are frm Alchlics Annymus (AA), fr AA, and ur service is fr

More information

Succession Planning & Leadership Development: Your Utility s Bridge to the Future

Succession Planning & Leadership Development: Your Utility s Bridge to the Future Successin Planning & Leadership Develpment: Yur Utility s Bridge t the Future Richard L. Gerstberger, P.E. TAP Resurce Develpment Grup, Inc. 4625 West 32 nd Ave Denver, CO 80212 ABSTRACT A few years ag,

More information

COMPREHENSIVE SAFETY ASSESSMENT INSTRUCTIONS for STUDY ABROAD PROGRAMS

COMPREHENSIVE SAFETY ASSESSMENT INSTRUCTIONS for STUDY ABROAD PROGRAMS COMPREHENSIVE SAFETY ASSESSMENT INSTRUCTIONS fr STUDY ABROAD PROGRAMS Belw is a list f items t address and questins that need t be addressed in the cmprehensive safety assessment. In additin t the safety

More information

Low Back Pain Exercise Guide

Low Back Pain Exercise Guide Copyright 2007 American Academy of Orthopaedic Surgeons Low Back Pain Exercise Guide Regular exercises to restore the strength of your back and a gradual return to everyday activities are important for

More information

Otago Exercise Program Activity Booklet

Otago Exercise Program Activity Booklet Head Movements Stand up tall and look ahead. Slowly turn your head as far as you can to the right. Slowly turn your head as far as you can to the left. Repeat five times to each side. 44 Neck Movements

More information

TIPS and EXERCISES for your knee stiffness. and pain

TIPS and EXERCISES for your knee stiffness. and pain TIPS and EXERCISES for your knee stiffness and pain KNEE EXERCISES Range of motion exercise 3 Knee bending exercises 3 Knee straightening exercises 5 STRENGTHENING EXERCISES 6 AEROBIC EXERCISE 10 ADDITIONAL

More information

MEDICATION GUIDE Prolia (PRÓ-lee-a) (denosumab) Injection, for subcutaneous use

MEDICATION GUIDE Prolia (PRÓ-lee-a) (denosumab) Injection, for subcutaneous use MEDICATION GUIDE Prlia (PRÓ-lee-a) (densumab) Injectin, fr subcutaneus use Read the Medicatin Guide that cmes with Prlia befre yu start taking it and each time yu get a refill. There may be new infrmatin.

More information

Watlington and Chalgrove GP Practice - Patient Satisfaction Survey 2011

Watlington and Chalgrove GP Practice - Patient Satisfaction Survey 2011 Watlingtn and Chalgrve GP - Patient Satisfactin Survey 2011 Backgrund During ne week in Nvember last year patients attending either the Chalgrve r the Watlingtn surgeries were asked t cmplete a survey

More information

Aim The aim of a communication plan states the overall goal of the communication effort.

Aim The aim of a communication plan states the overall goal of the communication effort. Develping a Cmmunicatin Plan- Aim Aim The aim f a cmmunicatin plan states the verall gal f the cmmunicatin effrt. Determining the Aim Ask yurself r yur team what the verall gal f the cmmunicatin plan is.

More information

How to Reduce Project Lead Times Through Improved Scheduling

How to Reduce Project Lead Times Through Improved Scheduling Hw t Reduce Prject Lead Times Thrugh Imprved Scheduling PROBABILISTIC SCHEDULING & BUFFER MANAGEMENT Cnventinal Prject Scheduling ften results in plans that cannt be executed and t many surprises. In many

More information

Point2 Property Manager Quick Setup Guide

Point2 Property Manager Quick Setup Guide Click the Setup Tab Mst f what yu need t get started using Pint 2 Prperty Manager has already been taken care f fr yu. T begin setting up yur data in Pint2 Prperty Manager, make sure yu have cmpleted the

More information

Hazards and risks leading to work-related neck and upper limb disorders (WRULDs)

Hazards and risks leading to work-related neck and upper limb disorders (WRULDs) 16 Hazards and risks leading t wrk-related neck Summary Wrk-related neck are the cmmnest ccupatinal diseases in Eurpe. They affect the neck, shulders, arms, hands, wrists and fingers, causing pain, discmfrt,

More information

Rehabilitation. Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device

Rehabilitation. Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device Walking after Total Knee Replacement After your TKR, continue using your walker or crutches until your surgeons tells you it is okay to stop using them. When turning with a walker or crutches DO NOT PIVOT

More information

Business Plan 2014-15

Business Plan 2014-15 Cmmissin fr Lcal Administratin in England Business Plan 2014-15 All Business Plan activity is linked t ur fur Strategic Objectives LGO Business Plan 2014-2015 v web 3 Page 1 descriptin 1. Prvide a cmplaints

More information

Setting up your New Staff Voicemail. EVA: Exchange Voicemail Access. IT Services

Setting up your New Staff Voicemail. EVA: Exchange Voicemail Access. IT Services Setting up yur New Staff Vicemail EVA: Exchange Vicemail Access IT Services 1. Welcme t the Exchange 2010 Unified Messaging Instructins fr campus Staff vicemail Cventry University is rlling ut a new email

More information

990 e-postcard FAQ. Is there a charge to file form 990-N (e-postcard)? No, the e-postcard system is completely free.

990 e-postcard FAQ. Is there a charge to file form 990-N (e-postcard)? No, the e-postcard system is completely free. 990 e-pstcard FAQ Fr frequently asked questins abut filing the e-pstcard that are nt listed belw, brwse the FAQ at http://epstcard.frm990.rg/frmtsfaq.asp# (cpy and paste this link t yur brwser). General

More information

Seattle Public Schools High School Athletic Director, High School Athletic Secretary, Middle

Seattle Public Schools High School Athletic Director, High School Athletic Secretary, Middle T: Frm: Subject: Seattle Public Schls Athletic Cach Applicant Seattle Public Schls Athletic Department and Human Resurces Guidelines fr Athletic Caches (Vlunteer r Paid) Date: Nvember 17, 2014 CC: Seattle

More information

HELPFUL HINTS FOR A HEALTHY BACK

HELPFUL HINTS FOR A HEALTHY BACK HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead

More information

Icebreaker and Team Building Guide

Icebreaker and Team Building Guide Icebreaker and Team Building Guide Icebreakers Adjective Name Game: Have everyne in the grup think f an adjective that describes their persnality and starts with the first letter f their name (example:

More information

Overview of the Edit Options Page for Individual Student Courses

Overview of the Edit Options Page for Individual Student Courses Overview f the Edit Optins Page fr Individual Student Curses Edit Optins fr an Individual Student s Curse The Edit Optins page allws teachers t cntrl curse features such as passing threshlds, grade weights,

More information

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552 CHAPTER : BACK & ABDOMINAL STRETCHES Standing Quad Stretch ) Stand and grasp right ankle with same hand, use a wall or chair to Lower maintain Back balance with left hand. Maintain an upright Stretches

More information