Ankle sprains occur when you roll, twist, or turn your ankle and the ligaments in the ankle that connect the bones are stretched beyond their limit. Pain, tenderness to the touch, swelling, bruising, restricted range of motion, instability are all symptoms you may feel. Treatment after an injury includes Rest, Ice, Compression, Elevation. Rest ankle by staying off of it as much as possible, ice immediately and repeat 3-4 times daily for 20 minutes, compression with an ace bandage, and elevate above the heart. Tylenol/acetaminophen can be taken to help manage pain. Avoid ibuprofen (Advil, Motrin) for the first 48hrs as it can interfere with healing. To help with range of motion as soon as you get home, complete the following exercises 30 times in a pain free range of motion. 

 Ankle pumps (up and down motion of ankle)

 In and outs (moving foot sideways in and out)

Ankle alphabet A-Z

Ankle circles

Shin splints  or medically known as medial tibial stress syndrome (MTSS) is small tears and inflammation along the muscle, tendons, and tissue that runs along the shin bone, the tibia. Symptoms include pain that runs down the front of your shin, pain that increases with activity and decreases with rest.

Sudden increase in activity, over training, runners, running on hard surfaces, flat feet or high arches may increase the risk for MTSS. Stretching and rolling, proper footwear including changing footwear that are worn down,  add weight training to your workout program, gradually increase your activity, switch activities to give legs a rest but able to continue training.

NSAID's including Advil/Motrin can help with pain and inflammation as well as Rest. Ice. Compression. Elevation.  Ice can be applied for 20 minutes and wait at least 20 minutes before icing again to allow the tissue to warm up and blood to recirculate to help with the healing processes. 

A strain is an injury to a muscle or tendon that is caused when it is stretched too far and causes tears in the muscle or tendon. Muscle fatigue, tightness, incorrect technique, and insufficient warm up are a few of the reasons a muscle may have a strain. Age is also a factor as it becomes an increase in chances that you strain a calf muscle as you get older. Previous history of calf strains may also predispose you to others. Sudden shart pain in the back of your lower leg, tenderness in the calf muscle, and swelling or bruising may indicate a calf strain. 

NSAID's including Advil/Motrin can help with pain and inflammation as well as Rest. Ice. Compression. Elevation.  Ice can be applied for 20 minutes and wait at least 20 minutes before icing again to allow the tissue to warm up and blood to recirculate to help with the healing processes. 

A strain is an injury to a muscle or tendon that is caused when it is stretched too far and causes tears in the muscle or tendon. Muscle fatigue, tightness, incorrect technique, and insufficient warm up are a few of the reasons a muscle may have a strain.

The hamstring is a group of three muscles that make up the back portion of your upper leg/thigh. The semimembranosus, semitendinosus, and the bicep femoris make up the hamstring. 

NSAID's including Advil/Motrin can help with pain and inflammation as well as Rest. Ice. Compression. Elevation.  Ice can be applied for 20 minutes and wait at least 20 minutes before icing again to allow the tissue to warm up and blood to recirculate to help with the healing processes. 

A strain is an injury to a muscle or tendon that is caused when it is stretched too far and causes tears in the muscle or tendon. Muscle fatigue, tightness, incorrect technique, and insufficient warm up are a few of the reasons a muscle may have a strain.

The quadriceps is a group of four muscles that make up the front portion of your thigh. The vastus medialis, vastus intermedius, vastus lateralis, and the rectus femoris muscles make up the group known as the quadriceps or quads. 

NSAID's including Advil/Motrin can help with pain and inflammation as well as Rest. Ice. Compression. Elevation.  Ice can be applied for 20 minutes and wait at least 20 minutes before icing again to allow the tissue to warm up and blood to recirculate to help with the healing processes. 

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