Severe Grade 3 Hamstring Injury: • Pain during rest which becomes severe with movement.
• Difficulty walking without excess assistance. • Noticeable swelling and bruising.
Hamstring Injury Treatment: • After injury, it is important to rest the injured muscle sometimes for up to
two to three weeks before you can return to sports.
• RICE stands for rest, apply ice and compression and elevate the leg if possible. • An anti-inflammatory can be helpful to reduce the pain and inflammation. • Stretching program can be started as soon as the pain and swelling subsides. • A stretching program should be used to rebuild and strengthen the injured muscle.
• A thigh wrap can be applied to provide support as the muscle heals.
Preventing Hamstring Injuries: • Warm up thoroughly. This is probably the most important muscle to warm up and stretch before you work out.
• Stretching after the workout may be helpful. • Follow the "10% rule" and limit training increases in volume or distance to no more than 10% per week.
ANKLE SPRAINS: The most common of all ankle injuries. An ankle sprain occurs when there is stretching and tearing of ligaments surrounding the ankle joint. The numerous ligaments around the ankle can become pulled and torn when ankle is forced into a position not normally encountered.
Ankle Sprains Causes:
The most common cause of an ankle sprain is applying weight to the foot when it is in inverted or everted position. Commonly, this happens while running or jumping on an uneven surface. Ankle sprains are classified by the degree of severity. • Grade 1, stretch and/or minor tear of the ligament without laxity (loosening).
• Grade 2, tear of the ligament plus some laxity. • Grade 3, complete tear of the affected ligament (very loose).
Ankle Sprains Treatment : For immediate relief, follow the RICE treatment plan (rest, ice, compression, and elevation). After applying ice, wrap the ankle with ACE bandage to keep it supported and compressed. An anti-inflammatory may be helpful to reduce pain and inflammation for the first seven to ten days. • Rest. • Avoid weight-bearing for 24 hours or longer for severe sprains.
• Ice. Apply ice 20 minutes for every two hours for the first 24-hours to control the swelling.
• Compression. Wrap the ankle in an elastic bandage (start at the toes and wrap to the calf).
• If swelling does not subside in 48 to 72 hours, seek medical treatment for complete evaluation.
• If unable to weightbear for 48 hours, seek medical treatment.
ACHILLES TENDONITIS: Achilles tendonitis is the common injury in runners and other athletes who run often during sports. The Achilles tendon is the largest and most vulnerable tendon in the body. It joints the calf muscles in the lower leg to the heel of the foot. This tendon is very strong, but not very flexible. This tendon can become inflamed and tear or rupture.
Achilles Tendonitis Symptoms: Achilles tendonitis can come on gradually or suddenly. Acute symptoms are hard to ignore and includes pain in the back of the ankle just above the heel. It increases during activity (particularly running). It often has a very specific pin-point tenderness or soreness that increases when palpate.
Achilles Tendonitis Treatment: • At the first sign of Achilles tendon pain, cut back or reduce your training.
• Stop speed training and uphill running. • Post exercise ice may help. • Be careful to avoid excessive stretching that could aggravate the problem.
• Strengthening of the calf muscle can reduce the stress on the Achilles tendon.
It is not necessary to consider cross training) muscle soreness and
• Toe raises, and balancing on your toes, and wall stretches are useful exercises.
stop activity completely (you may as long as you pay attention to reduce activity accordingly.
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