The tissue that attaches the muscles of your lower leg to the shin bone may be lulling away from the bone, or it may be inflamed from overuse.
Symptoms - Pain down the front (inside or outside) of your shin when you run, walk, or point you're toes.
Treatment - Rest and apply ice for 20 minutes, 4 times a day for 3 - 4 days following injury. Anti inflammatory medication s may also be helpful. If pain persists consult a physician.
Prevention - Ease into you're running regimen. Stretch properly before and after exercise. Stick to grass or dirt or try cross training by mixing bicycling, swimming or other non- impact sports. Add exercise to strengthen you're ankles and legs to take on the pressure of you're shins. Well cushioned shoes with good shock absorption. Orthotics should be considered to lift your arch support can prevent excessive jarring muscles. If possible, exercise on soft surfaces like wood or grass and avoid working out on hard surfaces like pavement or concrete. Warm up slowly and stretch after participating in a rigorous activity.
The ligaments in your ankle that hold the bones together have been over stretched.
Symptoms - Swelling, tenderness, and throbbing pain in your ankle while walking.
Treatment - Dont try to walk it off. Rest the ankle and apply ice for 20 minutes, 4 times a day for 3 - 4 days following injury. Wrap your ankle ( not too tightly ) with an ace bandage, beginning at your toes. Elevate your ankle. Anti Inflammatory medications may also be helpful.
Prevention - Wear supportive shoes and strengthen your ankles. Improve your balance by standing in one leg for 30 second with eyes closed, gradually building up to one minute, then 6 to 8 times, then 3 to 4 times a week.
The anterior cruciate ligament (ACL) is a ligament involved in knee stabilization. An ACL rupture can occur when the foot is planted and the knee twists to change direction.
Symptoms - An ACL rupture is commonly characterized by a pop in the knee followed by immediate swelling, loss of range of motion and knee stability.
Treatment - First, immobilize the knee and follow the by RICE treatment ( rice, ice, compression and elevation). Treatment from a physician will be required.
Prevention - Due to nature of this injury, prevention techniques are limited to strengthening of the thigh muscles (hamstrings and quadriceps) along with proper technique and training in running and jumping. Bracing can be used to reduce re-injury of the ACL.
Tennis/Golfer elbow tendinitis
Tendons in the elbows have been stretched beyond their capacity and have become inflamed. Usually caused by repetitive activity. Not limited to tennis and golf players.
Symptoms - Tenderness in the elbow specially when gripping and turning items. pain may run downward from you're elbow to the thumb side of you're forearm (tennis elbow) or to the pinkie side (golfer's elbow).
Treatment - Rest the elbow and apply ice 20 minutes 4 times per day 3 to 4 days following injury. Use a wrist extension splint or an elbow brace for comfort. Anti-inflammatory medications may be helpful.
Prevention - Strengthen your elbow and wrist through exercise. Warm up and cool down prior to playing. Get your tennis or golf club assessed by a pro. Build forearm strength by doing reverse curls with light weights or by squeezing a rubber ball.
A groin pull is a strain or rupture of the inner thighs muscle ( the muscle which runs from the pelvis to the knee and allows you to swing your leg inward).
Symptoms - Pain with motion or stretching at the hip joint, swelling in the groin area, loss of strength , or a crackling feeling and sound when the injured area is press with fingers.
Treatment - Rest and apply ice for 20 minutes 4 times a day for 3 - 4 days following injury. Anti - Inflammatory medications may be helpful. Avoid stairs and hills during your recovery.
Prevention - Warm up before you work out and stretch thoroughly. Work on exercises to strengthen inner muscles. When returning to your sport after the injury, you may try wrapping the entire thigh area with ace bandage or wearing a Neoprene sleeve or sports girdle / pants for support.
Ligaments near the end of collar bone are stretched or torn. The injury is usually caused by a direct blow to the tip of the shoulder or a fall on a outstretched hand.
Symptoms - Tenderness over the joint, painful and shoulder movement. A moderate to severe injury will have an obvious deformity or step off.
Treatment - A moderate or severe injury will require treatment by a physician. protect and rest the area by wearing a sling. Apply ice 3 - 5 times a day for 15-20 minutes. anti inflammatory medications may also be helpful.
Prevention - Strengthen the shoulder area and wear properly fitted equipment.