According to American Association of Retired Persons (AARP), seniors are considered those 50 years old and older! By this definition, as hard as it is to admit, I am a senior and as one, I offer holiday health tips for seniors.
Overindulgence during the holidays causes many seniors make New Year's resolutions related to diet and exercise. But, this year, I propose that you incorporate healthy habits during the holiday season, and you may find that your resolutions are not as hard to keep.
1. Exercise every day: Every evening, get out of the house for a walk to view the Christmas lights. Dress for the weather, walk with a companion, and take along a flashlight to illuminate your path. Use caution to avoid falls on slippery sidewalks.
2. Combine shopping and walking.: In inclement weather, combine holiday shopping with your exercise. Indoor malls are great places to walk. Inquire with the mall management about walking clubs. Plan to shop early or late to avoid crowds. If you are planning on shopping in a particular store, park at the opposite end of the mall -- even if time is short, you will still get some exercise.
3. Remember to take your medications: Routines are disrupted during the holidays and you may forget important medications. Make a special reminder to take your medications or order re-fills. If you are traveling, be sure to take enough medications with you in case of delays and have a copy of your prescriptions in case of loss. Be sure to bring a phone number for your doctor along with your health insurance cards, in case of emergency. Carry your medications in your carry-on luggage if you are flying.
4. Eat your vegetables and salad first: Beginning your meal with healthy vegetables and salads will fill you up and reduce the temptation to over-indulge on high-fat, high-calorie foods. Taste your holiday favorites in small amounts to satisfy your palate.
5. Be aware of drug interactions: According to Dr. Amy Anderson, internal medicine physician on the medical staff at Baylor University Medical Center," says holiday spices like cloves, thyme and sage can interfere by as much as 50 percent with the body's natural ability to utilize common drugs." Talk with your doctor or pharmacist about your medications and find out if there are any foods you should avoid while taking them. Also, be aware that alcohol should be avoided when taking many drugs.
6. Know your food ingredients: If you have food allergies, ask about ingredients before you indulge. Be especially careful of home-baked goods if you have an allergy to tree nuts or peanuts. Those ingredients can be deadly if you are affected by these types of allergies.
7. Practice allergy-free decorating: If you suffer from allergic rhinitis, holiday decorations stored in the attic and basement can build up a coating of dust and mold that can trigger allergies. Some people may also need to rethink Christmas tradition and substitute an artificial tree.
8. Get a flu shot: The holiday season includes plenty of kissing and hand shaking. Getting a yearly flu shot and frequent hand washing are your best defense for avoiding the flu. If you are sick with a cold or flu, limit contact with others until you are well so you don’t infect others.
9. Get a good night's sleep: Holiday preparations and helping Santa means less sleep. Do your best to get to sleep 6-7 hours every night and avoid heavy foods and alcoholic beverages before bedtime. If you need to recharge, take a nap during the day.
10. Spend Time With Loved One’s: The holiday season and throughout the year, be proactive and participate in outings with family and friends. Make a call and invite a loved one over for coffee and eagerly accept invitations. Studies show, those who are social and interactive are mentally and physically healthier.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in the Scranton Times-Tribune.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at The Commonwealth Medical College.
I have two big strong sons who are in college in Philadelphia and miss them very much this time of year! While I love winter, I am not very fond of snow removal. Much has been written about the dangers of snow shoveling on your heart. However, while not fatal, low back pain is the most common injury sustained while shoveling snow. Heart attacks are also more common following a heavy snow.
Snow shoveling can place excessive stress on the structures of the spine. When overloaded and overstressed, these structures fail to support the spine properly. The lower back is at great risk of injury when bending forward, twisting, lifting a load, and lifting a load with a long lever. When all these factors are combined simultaneously, as in snow shoveling, the lower back is destined to fail. Low back pain from muscle strain or a herniated disc is very common following excessive snow shoveling.
Sources: The Colorado Comprehensive Spine Institute; American Academy of Orthopaedic Surgeons
Many people living in Northeastern Pennsylvania exercise outdoors year round. The psychological benefits are many. We live in such a beautiful environment. Each season brings its own beauty: The fresh green spring, the warm summer breezes, the colorful fall leaves, and the silent white blanket of winter snow. However, you may have to make some adjustments in equipment, clothing and food for each season and temperature changes that go with it. Soon, local temperatures will drop into single digits and it is critically important to make changes and adjustments in training according to the weather and temperature.
Over the past five years great strides have been made on understanding the effects of extreme temperatures on performance. Current wisdom from the University of Otago in New Zealand has found:
Researchers have developed various strategies for athletes to stabilize their core temperatures in extreme hot or extreme cold conditions:
BELOW 45 DEGREES FAHRENHEIT – CAUTION/COLD
45 TO 50 DEGREES FAHRENHEIT – OPTIMAL
Many physiologists and outdoor enthusiasts consider this temperature range to be optimal. It still requires 10 minutes of slow warm-up by ½ to ¾ pace running or cycling. Also, layers are advisable to start off warm, keep warm and shed before you become overheated. Food and drink requirements are still important as with all long duration activities but may be ¼ to ½ the above requirements.
50 TO 70 DEGREES FAHRENHEIT – GOOD
It is much easier to get warmed up and loose in this temperature range. A pre run warm up and stretch will allow you to get into the run immediately. However, don’t be fooled – you can still overheat in this temperature with high intensity activity for moderate duration (75 to 90 minutes). Competitive athletes would be wise to train in the temperatures they will compete in for 7-10 days before the event. Also, don’ overexert on warm-ups longer than 5 minutes. Hydration days before, during and after the activity is critical.
ABOVE 70 DEGREES FAHRENHEIT – CAUTION/HOT
Warm temperatures present great challenges for vigorous and prolonged outdoor activities. Dispensing excessive body heat is difficult. Some studies suggest that pre-race cold baths or air conditioned room can significantly improve endurance. Early morning or evening workouts are best. As stated above, train in temps for 7-10 days before the event. Also, avoid overexert on warm-ups longer than 5 minutes and hydration days before, during and after the activity is critical.
Visit your doctor regularly and listen to your body.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in the Scranton Times-Tribune.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at The Commonwealth Medical College.
Part 2 of 2
Like many in NEPA, I love winter in great part due to my love for downhill and cross-country skiing. However, with age and wisdom, I have become much more aware of the need for safety through the use of proper equipment, good technique (Part I – Last Week) and preseason conditioning (Part II – Today).
The following exercises will target the essential stability, agility, and eccentric training requirements for the prevention of skiing injuries. A BosuR Ball is a useful tool to challenge your balance and strength for skiing and other sports. It is flat on the bottom and round on the top. (www.bosu.com $110 - $125.)
Traditional exercise such as weight training for quads, hams, gluts etc are valuable. Also, elliptical and stepper equipment and exercise bikes are important. However, the following exercises are specific to the needs of the downhill and cross-country skier.
Visit your doctor regularly and listen to your body.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in the Scranton Times-Tribune.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is an associate professor of clinical medicine at The Commonwealth Medical College.
Part 1 of 2
Like many in NEPA, I love winter in great part due to my love for downhill and cross-country skiing. NEPA is home to many great family ski resorts. Although, I don’t remember when the half-way-house was the main lodge at Elk Mountain, I have been skiing at Elk since 1970 and consider it an important part of winter, even today. However, I have also had the opportunity as a skier and orthopedic and sports physical therapist to witness and treat a variety of ski injuries. As a result, I am keenly aware of the need for safety and conditioning to prevent serious injury.
Not surprising, 75% of all ski injuries occur due to falls, 20% due to collisions, and occasionally some injuries occur on the ski lifts according to the American Journal of Sports Medicine. Knee injuries such as ligament strains or tears are the most common injuries. The medial collateral ligament (MCL) is more commonly injured in beginners twisting the knee at slow speeds. The anterior cruciate ligament (ACL) is commonly injured when a skier catches an edge and hyperextends the knee.
Leg fractures occur from violent falls or high-speed collisions. This is more common in very cold, icy or hard-pack conditions. Upper limb injuries also occur in skiing. Shoulder dislocations, thumb sprains, and wrist fractures are common arm injuries. Head injuries account for 10-15% of all ski injuries. Fortunately, helmets are becoming increasingly popular.
1. Pre Season Conditioning – (Described in Detail in Part II – Next Week)
2. Technique
3. Equipment
4. Judgement
Visit your doctor regularly and listen to your body.
NEXT MONDAY – PART II – PREVENTION OF SKIING INJURIES THROUGH CONDITIONING! Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in the Scranton Times-Tribune.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is an associate professor of clinical medicine at The Commonwealth Medical College.
Exercise Can Improve Quality of Life for Those with COPD
Part 2 of 2
November is National Chronic Obstructive Pulmonary Disease (COPD) month. COPD is the fourth leading cause of death in the United States, according to the Centers for Disease Control and Prevention. This problem refers to a group of lung diseases that causes damage to the airways and air sacs in the lungs. People with COPD suffer from diminished airflow and difficulty breathing. Emphysema and chronic bronchitis are two of the most common types of COPD. The damage can't be reversed, so treatment includes medications and lifestyle changes designed to control symptoms and minimize further damage, according to the Mayo Clinic.
Exercise is an important part of life for those with COPD because it improves the overall strength and endurance of respiratory muscles. When you exercise, muscles adapt and use oxygen more efficiently so your lungs don't have to work so hard. Also, in addition to improvement in breathing, exercise boosts mental health, helps maintain a healthy weight and blood pressure, and improves circulation. Most importantly, exercise will improve your quality of life with COPD.
Before you begin an exercise program, see your family physician or pulmonologist for approval. Then, see a physical therapist to design a program specific to you needs. Always begin slowly and rest if you get short of breath, have chest pain, feel dizzy or sick to your stomach.
Endurance Exercises: While not all of these endurance exercises may be appropriate for you, one or two of these may offer a good starting point.
Walking is free exercise and can be done in some form by almost everyone…even with an assistive device such as a cane or walker. For those with COPD who are active and fit – walk 4-5 days per week for 30 to 45 minutes. Less fit individuals can walk for 15 to 20 minutes. For those with COPD who are in poor condition and have significant SOB – walk for 2-3 minutes (to the bathroom or around the house) every 30 to 45 minutes. Try not to sit for 60 minutes without getting up and walking around.
Posture Exercises: Perform 5 repetitions each – 3 -5 times per day. Posture exercises are designed to keep your body more upright and prevent rounded shoulders and forward head/neck. More erect posture promotes better breathing.
Breathing Exercises
More Information: “Better Breathers Club,” in conjunction with the American Lung Association, offers a free local support group to help patients and their families suffering from COPD and chronic lung disease. Meetings are at Geisinger Community Medical Center. For more information call 570-969-8986.
Visit your doctor regularly and listen to your body.
Keep moving, eat healthy foods, and exercise regularly
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in the Scranton Times-Tribune.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice in downtown Scranton, PA and is an associate professor of clinical medicine at The Commonwealth Medical College
Part 1 of 2 on Lung Disease and Exercise
World COPD Day 2012 is Wednesday November 14th! The purpose of this two part series on lung disease is to raise the level of awareness for the prevention and treatment of this disease.
Chronic obstructive pulmonary disease (COPD) has become the fourth leading cause of death and is one of the only major chronic diseases which has seen an increase in mortality rates. COPD includes emphysema, chronic bronchitis and asthma.
Patients with COPD suffer from progressive shortness of breath, cough, wheeze, and sputum production. Most patients with emphysema have been cigarette smokers.
Patients with emphysema develop obstruction to airflow as a result of narrowing of bronchial tubes due to excess mucous, smooth muscle constriction, and destruction of lung tissue. Eventually, the lungs become over distended, which leads to overexpansion of the chest itself. This process leads to the so-called ''barrel chest'' appearance of patients with advanced COPD.
The most common symptom of COPD is shortness of breath. Initially the patient complains of shortness of breath only with exertion, but symptoms progress over time to include difficulties even at rest. Eventually the disease worsens to the point that oxygen is required and the patient may become severely disabled.
Treatment of COPD starts with smoking cessation, and, when symptomatic, patients are started on inhaled bronchodilator medications. Some of these medications include albuterol, ipratropium, titotropium, and inhaled steroids. Long-acting bronchodilators such as formoterol or salmeterol and theophylline medications may be added. Oxygen is added when the patient's own oxygen level falls to a certain point. In fact, oxygen is the only therapy that has been shown to prolong the life of patients with COPD.
Over time, patients with COPD decrease their level of activity due to the sensation of shortness of breath. This downhill slide eventually leads to a very sedentary existence. Recent studies have shown that COPD not only affects the lungs, but is a condition which affects the diaphragm and the peripheral muscles. Patients with COPD have been shown to have abnormal limb muscles as a result of deconditioning and systemic inflammation.
Pulmonary rehabilitation has been shown in numerous studies to decrease the shortness of breath associated with COPD. Exercises to strengthen the arms are helpful to assist patients in performing activities of daily living such as combing hair, cooking, and reaching objects above their heads. Walking and riding a stationary bike are helpful to exercise the leg muscles, especially the large thigh muscles. Despite the fact that exercise programs may not improve lung function, the patients overall level of function are almost always improved.
Patients who participate in rehab programs have less shortness of breath, are less likely to be hospitalized, and have improved functional capacity. These patients have lower rates of healthcare utilization, and improved overall health status and quality of life scores. The ideal pulmonary rehabilitation program includes smoking cessation training, breathing and relaxation exercises, nutritional information, and training in proper use of medications. The most important feature of a pulmonary rehab program, however, is aerobic exercise involving the arms and legs.
Pulmonary rehabilitation is an integral part of the treatment of a patient with COPD, and should be considered in any patient who can tolerate exercise. A cardiac stress test should be done to ensure that there are no occult coronary artery blockages or cardiac rhythm abnormalities.
In summary, COPD is a growing cause of disability, morbidity, and mortality. Medications, oxygen, and pulmonary rehabilitation can help to improve symptoms and quality of life. The combination of bronchodilator medications with pulmonary rehabilitation is the most effective approach when treating patients with COPD. Next week, in Lung Disease - Part II, learn more about pulmonary rehab for patients with COPD to improve their functional status.
Guest Columnist: Dr. Gregory Cali, DO – is a pulmonologist (lung doctor) in Dunmore, PA.
Visit your doctor regularly and listen to your body. Keep moving, eat healthy foods, and exercise regularly
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in the Scranton Times-Tribune. Next week: COPD Part 2– Exercise with COPD.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice in downtown Scranton, PA and is an associate professor of clinical medicine at The Commonwealth Medical College.
In November our nation celebrates two nostalgic days of remembrance; the birthday of the United States Marine Corps (November 10th) and Veterans Day (November 11th). Both are designated to remind Americans of the selfless sacrifice that millions of courageous men and women gave of their ‘today’s’ so we could have our ‘tomorrows’. They purchased our freedom at a great price - a freedom giving us the opportunity to attend any desired school or church, to speak and marry freely, to choose our own health care, and seemingly limitless other opportunities. However, the alarming irony is that for a nation with so much, we have an epidemic of insufficient personal fitness and health care. Unfortunately, the problem lies in the simple fact that people usually don’t value their health until they lose it. This being so, my challenge to you is to look at how your own health status is impacting your quality of life. For many of us, our sedentary lifestyle is the cause of this epidemic that affects every aspect of our life. My bottom line advice - take full advantage of the free medicine called exercise and you will significantly improve your overall health and wellness.
Since the mental, spiritual, emotional, physical, social, and intellectual aspects of our lives comprise our total health and wellness, it is imperative that we pay close attention to these areas. Because of lengthy periods of health and wellness neglect, many people struggle with health risks and a myriad of other problems- problems that could have been avoided if simple health care principles were followed. Exercise, then, is the remedy that will greatly enhance our life.
Exercise comes with many misconceptions. Popular ones include: exercise is never fun, ‘quantity over quality,’ ‘no pain no gain,’ ‘lifting makes you bulky’, or thinking one must work out/exercise for 1-2 hours a day to make a difference. To maintain a health fitness level, any misconceptions must be put aside and replaced with basic, common sense health advice.
Let us look at your heart! The American Heart Association says that if an individual exercises 30 minutes, 5 days a week, or splits up exercise into 10-15 minute increments 2-3 times per day, he/she will significantly reduce the risk of heart disease (which has one of the highest death rates in the United States).
Heart disease is caused by many risk factors. These factors include: high blood pressure, high cholesterol, smoking, diabetes, obesity, physical inactivity, and stress (excessive anger and hostility) age, gender (male are at higher risk until females reach menopause then risk is equal).The Center for Disease Control and Prevention reported that lack of adequate exercise is the most prevalent risk factor for coronary heart disease (CHD) and that more than 60 % of adult Americans do not perform the American Heart Association’s minimum amount of physical activity.
Now resolve to make our nation’s remembrance days your personal days of pride as you start your free daily dose of exercise. We have been given the freedom and opportunity to be pro-active in our own level of health and wellness. Make it happen! Your dedication and your example will be the best witness to adding life to your years.
Note: If you have health complications and are starting a new exercise program or want to increase your activity, please consult your physician or physical therapist before starting.
Start your daily dose of exercise today! Make a plan, write it down and have FUN on the journey to reaching your goals.
Guest Columnist: Theresa E Hornick, DPT, winner of the 2011 Dr. Paul J. Mackarey Health Care Journalism Award while a graduate student at The University of St. Augustine and is a Former Marine Corps Officer, Combat Veteran OIF III.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum" in the Scranton Times-Tribune.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice in Scranton, PA and is an associate professor of clinical medicine at The Commonwealth Medical College.
While I fully expect to be at the “butt end” of many comments for this column, I feel compelled to address this topic at the request of several patients. It seems that many geriatric physical therapists commonly encounter patients that suffer from constipation which limits their participation in rehabilitation. Ironically, research demonstrates that exercise and activity actually help relieve constipation.
The National Digestive Diseases Information Clearinghouse (NDDIC) reports that 3.1 million people in the United States suffer from constipation. They further report that this problem leads to almost 400,000 hospitalizations, 1.4 million visits to emergency rooms, 1 million prescriptions and 121 deaths each year. Constipation is defined by the Ohio University College of Osteopathic Medicine as three or less bowel movements per week. It is also estimated that more than 27 percent of the elderly are affected.
Severe constipation can result in immediate medical attention in some cases due to intestinal obstruction. In addition to infrequent bowel movements, some symptoms include: feeling poorly, weight loss, loss of appetite, abdominal distention and/or pain, and vomiting.
Physical activity is one of the most important factors in preventing constipation. A minimum of 30 minutes of physical activity, 5 days per week helps significantly. However, if age and poor health limit activity, then frequent, short bouts of mobility and exercise are recommended. It is critical for this population to work on transfers from chair or bed to stand to maintain strength and mobility.
Fruits, vegetables, and bran are essential. With a physician’s approval, supplements such as Metamucil or Citrucel can be helpful. Stool softeners, suppositories or enemas may also be worth discussing with your doctor.
Healthy people must continue to keep active. Get into good exercise habits at a young age and continue through life. Maintaining a consistent schedule of eating and exercise is also helpful. Some simple suggestions for beginning an exercise program for prevention of constipation in the healthy population are:
Depending on your general health and ambulatory status, these endurance exercises may be appropriate for you. Therefore, consider one or two of the following as a good starting point:
IN CONCLUSION: KEEP MOVING YOUR BODY AND YOU WILL KEEP MOVING YOUR BOWELS!
Visit your doctor regularly and listen to your body.
Keep moving, eat healthy foods, exercise regularly, and live long and well!
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Part 2 of 2
I have been advising my patients to exercise, keep active and walk as long as they can in order to stay mobile and healthy. However, seniors often tell me activities that require prolonged weight bearing or walking are limited by knee pain from arthritis. Six years ago, I discussed this topic and used Dr. Joseph Andriole as an example of someone who had severe osteoarthritis in his knees. Yet, he continued to be very active and enjoyed retirement skiing and golfing. However, over time the pain and loss of function became too great and he did go on to have his knees replaced a few years ago. He is doing great…golfing and skiing again. So, the next question is, how do you know when you’re ready for a new knee?
Harry Schmaltz, MD, a local orthopaedic surgeon who performs knee replacement surgery on a regular basis, feels that most patients know when they are ready for a knee replacement. Often, they wait until they can no longer endure the pain and beg to have it done ASAP! Others are very content with their inactive lifestyle and, for them; the risk of surgery is not worth the benefit. Dr. Schmaltz feels that everyone has a unique “trigger” to make the decision and they often state, “I am sick and tired of my knee interfering with my life!” For example, for one it may be the inability to babysit grandchildren and for another it may be they are unable to play golf.
However, it may be that many, in an attempt to “tough it out” wait too long and create a host of other problems. For example, Joe Traino, a retired nursing home administrator from Dalton, has suffered from knee pain due to arthritis for almost 10 years. During this time he has seen several changes; he has lost his ability to walk more than 1-2 blocks or climb stairs without severe pain. Also, he is unable to use a treadmill, bike, elliptical or stepper for aerobic exercise. As a result of his inactivity, he has gained a significant amount of weight. At age 67, he is unable to enjoy traveling with his family due to his inability to walk. In addition to weight gain, his sedentary lifestyle has lead to high blood pressure and sleep apnea. Over time, it is likely to lead to coronary artery disease and adult onset diabetes. Consequently, the arthritic pain in his knee has contributed to many health issues over the past 5-8 years.
Recently, in a conversation with Joe and his wife Judy, I pointed out that, in addition to the health problems created by inactivity, he may be missing out on the best years of his life. Why wait to get a new knee when your 75 or 80 and may have other health problems that limit travel and activity? If you get a new knee when your 65 or 70 then you can enjoy what may be the healthiest 10 years remaining. While surgery should never be taken lightly and is always the last option, sometimes it is the best choice.
Score each question below as follows:
Extreme Difficulty or Unable to Perform =0
Quite a Bit of Difficulty =1
Moderate Difficulty =2
A Little Bit of Difficulty =3
No Difficulty =4
Activities:
Usual work, housework, daily activities: Score___
Hobbies, recreational activities, sports: Score___
Safely get in and out of a bathtub: Score___
Walking between rooms: Score___
Putting on shoes and socks: Score___
Squatting: Score___
Lifting objects (like a bag of groceries) from the floor: Score___
Performing light daily activities at home: Score___
Performing heavy activities at home: Score___
Getting in or out of a car: Score___
Walking 2 blocks: Score___
Walking a mile: Score___
Going up or down 10 stairs: Score___
Standing for one hour: Score___
Sitting for one hour: Score___
Running or walking fast on even ground: Score___
Running or walking fast on uneven ground: Score___
Making sharp turns while walking fast: Score___
Hopping or a skip step: Score___
Rolling or turning in bed: Score___
TOTAL SCORE _________/80
Scoring: The higher the score the more functional you are and less likely to need surgery for a new knee. For example, 80 out of 80 total points is normal. 60 and above is fairly functional. 40 to 50 points is a danger zone and below 40 you might start talking to your doctor about a surgery. By the way, my friend Joe Traino scored 34 points…whether he knows it or not, he is ready!
SOURCES: Lower Extremity Functional Scale; American Physical Therapy Association
Visit your doctor regularly and listen to your body.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in the Scranton Times-Tribune.
Read Part 1 on Knee Arthritis.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com.
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice in downtown Scranton and is an associate professor of clinical medicine at The Commonwealth Medical College.
