For all of these injuries you should also ice them regularly.
Shin Splints: Stop running until it causes no pain, Choose a different excercise, start treating the calf muscles, avoid future running on banked tracks and bumpy cracked roads.
Achilles Tendon Rupture: Requires specialist treatment, may consist of surgery to stitch the two tendon ends together. After surgery you can usually resume sport within three to four months.
Hamstring injury: Regain full function and flexability in the muscles. A mild hamsting injury may recover within ten days to two weeks. A more severe problem can last for over three months.
Patello-Femoral Syndrome: Known as the common knee pain. when the knee is painful and swollen, you must rest it. avoid stair climbing and keep your leg straight when siting. Ice your knee for 30 minutes two or three times a day.
Ankle Sprain: Ice the ankle for thirty minutes every two hours. depending on the injury a cast of splint may be recommended. Your ankle may become stiff after a few days so maintain a full rangew of motion.
Plantar Faciitis: Rest the foot if the pain is savere. Ice the sore area for 30-60 minutes several times a day to reduce the inflammation. Medacation may be provided by you physical therapist.
Shoulder Bursitis and Tendinitis: Avoid doing things that make the injury or make the pain worse the next day. Avoid the activity that started the problem. Always apply ice for 15 minutes after any activity using your arm.
Tennis Elbow and Golfer's Elbow: You may have to stop playing golf,tennis,or any other raquet sports. Your doctor may recomend that you stop using your arm altogether. Streatching will help prevent stiffeness by breaking down any scartissue that may result from inflammation. |
