- Ankle Sprains and Strains
A number of factors can lead to ankle sprains, including poor technique and uneven terrain. The right footwear is essential to preventing a sprain, but it isnt the only thing you can do. If you have a history of ankle injuries a brace can provide extra stability to prevent re-injury. Physical therapy after an injury can increase strength and range of motion.
Ankle Injury Rehab Exercises
Recovering from an Ankle Sprain
- Knee Pain
Knee injuries are often caused by improper technique, lack of conditioning and poor flexibility. While its important to build up training gradually to avoid overuse, biomechanics can also come into play, If you have flat feet or high arches, pronate or supinate, you may have more knee pain. Appropriate footwear or orthotics can improve alignment and help reduce injury risk. If you are a cyclist, proper bike fit can also make a huge difference.
- Lower Back Pain
Low back pain is a common problem and one of the main reasons is inactivity. As we get older and less active, we lose the strength and balance in the core muscles (abs and low back) can lead to poor posture, improper alignment, fatigue and pain. Regular exercise is the best way to protect your lower back.
- Elbow Pain
Tennis players and golfers have more elbow injuries than most, but anyone can develop elbow pain. Although conditioning is a major cause, proper technique is essential to preventing problems. Take a class or get professional instruction. Also, make sure your equipment fits well.
Tennis Elbow (Lateral Epicondylitis)
Golfers Elbow (medial Epicondylitis)
Bursitis of the Elbow
- Shoulder Injuries
Frequently seen in throwing sports, rotator cuff tendonitis is a common cause of shoulder pain. Staying in shape and easing into an activity are the best ways to prevent problems. The are a number of potential shoulder injuries, however, so proper conditioning is essential for your sport.
Even with proper conditioning, equipment and other precautions you may still develop pain from exercise. If so, what you do immediately can prevent the pain from becoming a chronic problem. At the first sign of pain stop or ease back on your sport immediately. Apply ice for 15 to 20 minutes several times a day and elevate the injured area.
If you still have pain after two or three days, you should see your physician.