Table of Contents

Hop Til' You Drop............................Page 5

I "Kneed" My Knee..........................Page 9

A Rip In My Hip................................Page 13

Frozen Shoulder...............................Page 17



Oops, I Wrecked My Neck...............Page 21

Hop Til' You Drop

Hop Til' You Drop

Posterior Ankle Impingement is a condition where a person will feel pain at the back of their ankle, due to compression of the bone or soft tissue.

Cause: This is usually caused when the Tibia and Talus glide on each other when you are doing any activities requiring most of your weight.

Also during the movement of plantar flexion, your ankle is being compressed.

Hop Til' You Drop

Treatment

R- rest

I- ice

C-compression

E- elevate

Fun Fact: Most foot injuries occur in gymnasts, ballet dancers, and football players.

Acupuncture could also be a treatment used to relieve pain in the ankle. As well as physiotherapy could help the ankle heal.

Storytime: My uncle used to work at the YMCA, and one day he was playing with some kids and he must've stepped on his foot the wrong way and tore his Achillies Tendon. He was in the healing process for 6 months until he could walk on his own again.

I "Kneed" My Knee

I "Kneed" My Knee

Patellar Tendonitis also known as "Jumpers Knee" is when you feel pain at the base of your knee cap due to irritation of the tendon that connects your Patella( knee cap) to your Tibia.

Cause: This is caused when there is an overuse of any activity that you land hard on your feet. Especially jumping activities, as for the name "jumper's knee".

I "Kneed" My Knee

Treatment: In order to help relieve pain and start letting it heal you need to stretch quadriceps, hamstrings, and calf muscles. A temporary knee brace would also be good for healing. Make sure to ice your knee to reduce swelling.

Tip: This is not always necessary, but some people consider Iontophoresis to help with the pain.

A Rip In My Hip

A Rip In My Hip

A Hip Labral Tear is when the ridge of your cartilage that goes around your hip joint socket is torn and is causing pain, clicking, and catching.

Cause: Some people tear their labrum by either falling or while in a sporting event when their hip is forced into positions. But repetitive trauma in sports that require your to rotate your hip can also be a way of tearing your labrum.

A Rip In My Hip

Treatment: You should start by trying not to have a misalignment of your hip, which means avoid sitting with knees lower than your hips and sitting criss cross. Also to rest and restore your strength and flexibility little by little so you don't completely tear it.

Tip: During your time of resting be sure to have proprioception.

Frozen Shoulder