Effective Plantar Fasciitis Exercises
|
|
|
- Harvey Shelton
- 7 years ago
- Views:
Transcription
1 Effective Plantar Fasciitis Exercises Effective Plantar Fasciitis Exercises - 12 Week Plantar Fasciitis Exercise Solution - 1
2 3 Month Plantar Fasciitis Exercise Program Stage 1 Stage 2 Stage 3 Structure Specific Fascia Stretch Fascia Stretch Fascia Stretch - Foam Roller - Bottle - Ball Calf Toe Up Calf - Toe Out Calf - Toe Out Hamstring Toe Up Hamstring - Toe Out Hamstring - Toe Out Calf Stretch Natural Calf Stretch Toe Straight Calf Stretch Toe In Soleus Stretch - Natural Soleus Stretch Toes Straight Soleus Stretch Toe In - Double Heel Drop Single Leg Heel Drop Off Edge Soleus Stretch with Double Heel Drop Soleus Stretch with Single Leg Heel Drop Soleus Stretch with Off Edge Ankle Mobility Knee to Wall Knee to Wall with ½ Roller Heel off Step 2
3 Plantar Fasciitis Exercise Program - Month 1 Decrease Tension Goal: To decrease pain in the heel, decrease tension in plantar fascia, decrease tension in lower body muscles, improve lower body tissue quality, and improve ankle movement. Equipment Needed: Bottle and half foam roller Fascia Stretch 10 second hold for 10 repetitions / Perform 3-10 repetitions / Perform 3 Calf Toe Up Hold until subsides / Done 3 Hamstring Toe Up Roll 10 times / Done 3 Calf Stretch - Natural Soleus Stretch - Natural Double Heel Drop Soleus Stretch with Double Heel Drop Knee to Wall 10 repetitions / Perform 3 3
4 Plantar Fasciitis Exercise Program - Month 2 Decrease Tension Goal: To continue decreasing pain in the heel, decrease tension in plantar fascia, decrease tension in lower body muscles, improve lower body tissue quality and improve ankle movement. Equipment Needed: Bottle and half foam roller Fascia Stretch 10 second hold for 10 repetitions / Perform 3 - Bottle 10 repetitions / Perform 3 Calf Toe Out Hold until subsides / Done 3 Hamstring Toe Out Roll 10 times / Done 3 Calf Stretch Toe Straight Soleus Stretch Toe Straight Single Heel Drop Soleus Stretch with Double Heel Drop Knee to Wall with Foot Away 10 repetitions / Perform 3 from Wall 4
5 Plantar Fasciitis Exercise Program - Month 3 Improve Movement Goal: To get decrease tension in plantar fascia, decrease tension in lower body muscles, improve lower body tissue quality and improve ankle movement. Equipment Needed: bottle and half foam roller Fascia Stretch 10 second hold for 10 repetitions / Perform 1 Ball 10 repetitions / Perform 1 Calf - Toe Out Hold until subsides / Done 1 Hamstring - Toe Roll 10 times / Done 1 Out Calf Stretch Toe In 30 second hold for 2 repetitions / Perform 1 Soleus Stretch Toe In 30 second hold for 2 repetitions / Perform 1 Off Edge 30 second hold for 2 repetitions / Perform 1 Soleus Stretch with Off Edge 30 second hold for 2 repetitions / Perform 1 Heel Off Step 10 repetitions / Perform 1 5
Lower Back Spinal Fusion & Exercise
& Exercise with Rick Kaselj, MS More FREE Information on Exercise & Injuries $299 Fitness Education Returning the Shoulder Back to Optimal Function Seminar Exercise Modification for the Sensitive Shoulder
HOME EXERCISE PROGRAM FOR FOOT AND ANKLE CONDITIONING Stretching and Strengthening Exercises for the Foot and Ankle
Exercise Program for: Prepared by: Seasons Family Medicine 37 South 2nd East Rexburg ID, 83440 (208) 356-9231 HOME EXERCISE PROGRAM FOR FOOT AND ANKLE CONDITIONING Stretching and Strengthening Exercises
Foot and Ankle Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
.org. Plantar Fasciitis and Bone Spurs. Anatomy. Cause
Plantar Fasciitis and Bone Spurs Page ( 1 ) Plantar fasciitis (fashee-eye-tiss) is the most common cause of pain on the bottom of the heel. Approximately 2 million patients are treated for this condition
ANKLE STRENGTHENING PROGRAM Program Time: 20 min. Recommended: 3x a week
ANKLE STRENGTHENING PROGRAM Program Time: 20 min. Recommended: 3x a week Manuel A. Escalante, Jr. BS, ATC, EMT Model: Nathan Swift BS Note: This program is not meant to replace an evaluation by your coach,
Basic Stretch Programme 3. Exercise Circuit 4
Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should
Understanding. Heel Pain
Understanding Heel Pain What Causes Heel Pain? Heel pain is a common problem that occurs when the heel is placed under too much stress. Heel pain is most often caused by walking in ways that irritate tissues
Most Common Running Injuries
Most Common Running Injuries 1. Achilles Tendonitis 2. Chrondomalacia Runner s Knee 3. Iliotibial Band (ITB) syndrome 4. Plantar Fasciitis 5. Shin Splints Achilles Tendonitis inflammation of the Achilles
Care at its Best! Foam Roller Exercise Program
Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers
A small roller with a big effect. The mini roller for massaging, strengthening, stretching and warming up
A small roller with a big effect The mini roller for massaging, strengthening, stretching and warming up Suva Preventative products P. O Box, 6002 Lucerne Enquiries Tel. 041 419 58 51 Orders www.suva.ch/waswo
Medial Collateral Ligament Sprain: Exercises
Medial Collateral Ligament Sprain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off
Exercise Instructions. PFPS Exercises: 6-week program. Hamstring Stretch (5x20sec) Week 1. Calf Stretch (5x20 seconds)
Exercise Instructions PFPS Exercises: 6-week program Adapted from: Boling, MC, Bolgla, LA, Mattacola, CG. Uhl, TL, Hosey, RG. Outcomes of a weight-bearing rehabilitation program for patients diagnosed
Plantar Fasciitis Information Leaflet. Maneesh Bhatia. Consultant Orthopaedic Surgeon
Plantar Fasciitis Information Leaflet Maneesh Bhatia Consultant Orthopaedic Surgeon What is plantar fasciitis? The plantar fascia is a strong band of tissue that stretches from the heel to the toes. It
PERFORMANCE RUNNING. Piriformis Syndrome
Piriformis Syndrome Have you started to experience pain in your hip or down your leg while beginning or advancing your fitness program? This pain may be stemming from the piriformis muscle in your hip.
Chair Exercises and Lifting Weights
Chair Exercises and Lifting Weights Why are chair exercises and lifting weights important? Physical activity is one of the most important things you can do to maintain your diabetes control as well as
DSM Spine+Sport - Mobility
To set yourself up for success, practice keeping a neutral spine throughout all of these movements. This will ensure the tissue mobilization is being applied to the correct area, and make the techniques
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS.
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS. By Askari A. Kazmi KazmisBioscienceLabs exercise helps reverse joint stiffness, builds muscle, and boosts overall
-Balance on hands and feet rolling the upper hamstring area.
-Begin w/roller around mid balance w/ back flat on ground, put hands behind head. -Slowly roll to mid/upper shoulder blade area. -Roll to right or left to emphasize one side. Thoracic Spine Mobility -Sit
Adult Advisor: Plantar Fasciitis. Plantar Fasciitis
Adult Advisor: Plantar Fasciitis Page 1 of 3 Plantar Fasciitis What is plantar fasciitis? Plantar fasciitis is a painful inflammation of the bottom of the foot between the ball of the foot and the heel.
Exercises for older people
Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the
Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips
Warm Up Exercises Jump Rope Ankle Bounces Jumping Jacks Using a fast twirl, rapidly jump up and down using spring in the feet and ankles, not in knees. V-Jumps Rapidly jump up and down using spring in
Plantar Fasciitis. Plantar Fascia
Plantar Fasciitis Introduction Plantar fasciitis is an inflammation of the thick band of tissue that connects your heel bone to your toes. This thick band of tissue is called the plantar fascia. Plantar
Self-Myofascial Release Foam Roller Massage
How it works. Self-Myofascial Release Foam Roller Massage Traditional stretching techniques simply cause increases in muscle length and can actually increase your chances of injury. Self-myofascial release
Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.
Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the
KINESIOLOGY TAPING GUIDE
KINESIOLOGY TAPING GUIDE What is Kinesiology tape and how does Kinesiology tape work? How to apply Kinesiology tape Examples of application of UP Kinesiology tape for common injuries and conditions Introduction
How To Roll Out
THE GUIDE: ROLLING OUT WHAT IS THE MYOFASCIAL SYSTEM? The Myofascial System is a superficial fascia (a thin sheath of silvery tissue) that wraps around the outer surface of muscles and individual muscle
Fact sheet Exercises for older adults undergoing rehabilitation
Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,
General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch
Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective
PLANTAR FASCITIS (Heel Spur Syndrome)
PLANTAR FASCITIS (Heel Spur Syndrome) R. Amadeus Mason MD Description Plantar fascitis is characterized by stiffness and inflammation of the main fascia (fibrous connective [ligament-like] tissue) on the
ACL Reconstruction Rehabilitation
ACL Reconstruction Rehabilitation The following exercises are commonly used for rehabilitation following ACL reconstruction surgery. However, each knee surgery is unique and each person s condition is
CAPPAGH NATIONAL ORTHOPAEDIC HOSPITAL, FINGLAS, DUBLIN 11. The Sisters of Mercy. Plantar Fascitis
1.0 Policy Statement... 2 2.0 Purpose... 2 3.0 Scope... 2 4.0 Health & Safety... 2 5.0 Responsibilities... 2 6.0 Definitions and Abbreviations... 2 7.0 Guideline... 3 7.1 Assessment... 3 7.2 Treatment...
Heel pain and Plantar fasciitis
A patient s guide Heel pain and Plantar fasciitis Fred Robinson BSc FRCS FRCS(orth) Consultant Trauma & Orthopaedic Surgeon Alex Wee BSc FRCS(orth) Consultant Trauma & Orthopaedic Surgeon. What causes
Passive Range of Motion Exercises
Exercise and ALS The physical or occupational therapist will make recommendations for exercise based upon each patient s specific needs and abilities. Strengthening exercises are not generally recommended
Rehabilitation. Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device
Walking after Total Knee Replacement After your TKR, continue using your walker or crutches until your surgeons tells you it is okay to stop using them. When turning with a walker or crutches DO NOT PIVOT
BALANCED BODYWORKS LA Rejuvenate. Heal. Restore.
Tools For Myofascial Self Massage and Stretching Foam Roller Lacrosse Ball (Hard) Stretch Strap What is Foam Rolling? Foam Rolling or Self Myofascial Release, is a form of soft tissue massage. Similar
How To Stretch Your Body
Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active
KNEE EXERCISE PROGRAM
KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength
Low Back Pain: Exercises
Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you
Lower Body Strength/Balance Exercises
Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the
Cardiac Rehab Program: Stretching Exercises
Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles
Plantar Fasciitis & Exercise Exam Packet
Plantar Fasciitis & Exercise ExamPacket Plantar Fasciitis & Exercise Exam Packet 1 ExamPacket Unconditional Guarantee If you are not completely satisfied with the Healing Through Movement correspondence
How To Treat Heel Pain
Plantar Fasciitis, Heel Spurs, Heel Pain The Plantar Fasciitis Organization is dedicated to the understanding of Plantar Fasciitis, Heel Spurs, and all other forms of Heel Pain. Welcome to the Plantar
GET TO GRIPS WITH STRETCHING & SELF-MASSAGE
GET TO GRIPS WITH STRETCHING & SELF- Dynamic stretches The following stretches should be performed prior to exercising or during rest periods between sets to help increases core temperature and muscle
Post Operative Physical Therapy Guide
Post Operative Physical Therapy Guide Limb Lengthening and Complex Reconstruction Service (LLCRS) Notes Dear Patient, You have embarked on a journey to a better lifestyle. Our office, in conjunction with
Physical & Occupational Therapy
In this section you will find our recommendations for exercises and everyday activities around your home. We hope that by following our guidelines your healing process will go faster and there will be
Plantar Fascia Release
Plantar Fascia Release Introduction Plantar fasciitis is a common condition that causes pain around the heel. It may be severe enough to affect regular activities. If other treatments are unsuccessful,
FUNCTIONAL STRENGTHENING
FUNCTIONAL STRENGTHENING *This group of exercises are designed to increase leg and core endurance and stability as related to bipedal functional activities. *Perform this program for 4-6 weeks. It is ideal
By Agnes Tan (PT) I-Sports Rehab Centre Island Hospital
By Agnes Tan (PT) I-Sports Rehab Centre Island Hospital Physiotherapy Provides aids to people Deals with abrasion and dysfunction (muscles, joints, bones) To control and repair maximum movement potentials
Otago Exercise Program Activity Booklet
Head Movements Stand up tall and look ahead. Slowly turn your head as far as you can to the right. Slowly turn your head as far as you can to the left. Repeat five times to each side. 44 Neck Movements
Ankle Sprain. Information and Rehabilitation. Grade II. Grade I. Grade III
514-412-4400, ext. 23310 2300 Tupper street, C-831, Montreal (Quebec) H3H 1P3 Ankle Sprain Information and Rehabilitation An ankle sprain is a stretch or a tear of the ligaments (bands of tissue that hold
Plantar fascia. Plantar Fasciitis (pain in the heel of the foot)
! Plantar fascia Plantar Fasciitis (pain in the heel of the foot) Plantar Fasciitis is the most common foot problem seen in runners and is often associated with an increase in running mileage. Typically
WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL
WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL ALPHA DOG SPEED TRAINING We would like to thank you for your commitment to Alpha Dog Sports. Alpha Dog Sports is proud to bring the top equipment from around
Exercises for the Hip
Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited
RUNNING INJURIES: PREVENTION AND REHABILITATION
RUNNING INJURIES: PREVENTION AND REHABILITATION Topics of Tonight s s Lecture Common Injuries and Treatments Causes of Common Injuries Measures to Avoid Injury Most Common Running Injuries Plantar Fascitis
Endoscopic Plantar Fasciotomy
Endoscopic Plantar Fasciotomy Introduction Plantar fasciitis is a common condition that causes pain centralized around the heel. It may be severe enough to affect regular activities. Health care providers
Wrapping the Leg to Control Lymphedema
PATIENT EDUCATION patienteducation.osumc.edu Wrapping the Leg to Control Lymphedema These step-by-step instructions were created for you to use as a guide on how to wrap your leg. This wrapping method,
.org. Achilles Tendinitis. Description. Cause. Achilles tendinitis is a common condition that causes pain along the back of the leg near the heel.
Achilles Tendinitis Page ( 1 ) Achilles tendinitis is a common condition that causes pain along the back of the leg near the heel. The Achilles tendon is the largest tendon in the body. It connects your
Lumbar/Core Strength and Stability Exercises
Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,
Post Surgery Rehabilitation Program for Knee Arthroscopy
Post Surgery Rehabilitation Program for Knee Arthroscopy This protocol is designed to assist you with your rehabilitation after surgery and should be followed under the direction of a physiotherapist May
ANKLE STRENGTHENING INTRODUCTION EXERCISES SAFETY
ANKLE STRENGTHENING INTRODUCTION Welcome to your Ankle Strengthening exercise program. The exercises in the program are designed to improve your ankle strength, fitness, balance and dynamic control. The
Lower Body Exercise One: Glute Bridge
Lower Body Exercise One: Glute Bridge Lying on your back hands by your side, head on the floor. Position your feet shoulder width apart close to your glutes, feet facing forwards. Place a theraband/mini
Anterior Cruciate Ligament Reconstruction Rehabilitation Protocol
The First Two Weeks After Surgery You will go home with crutches and be advised to use ice. Goals 1. Protect reconstruction 2. Ensure wound healing 3. Maintain full knee extension 4. Gain knee flexion
Stretching the Major Muscle Groups of the Lower Limb
2 Stretching the Major Muscle Groups of the Lower Limb In this chapter, we present appropriate stretching exercises for the major muscle groups of the lower limb. All four methods (3S, yoga, slow/static,
PHASE I ANKLE REHABILITATION EXERCISES
PHASE I ANKLE REHABILITATION EXERCISES SWELLING CONTROL S REST: Keep your standing and walking activities to a minimum while swelling is a problem. ICE: Use an ice pack in a moist towel for 10-15 minutes
Lymphedema Care: Lower Extremity Wrapping
Lymphedema Care: Lower Extremity Wrapping Reviewed September 2014 Author: Sarah Zera Editor: Rehabilitation Institute of Chicago - Occupational Therapy Practice Council Wrapping the leg at home is often
Sue Schuerman, PT, GCS, PhD UNLVPT
Sue Schuerman, PT, GCS, PhD UNLVPT Exercise & Physical Activity (Your Everyday Guide from the National Institute on Aging) Go4Life Retain our physical and mental health Continue to do the things we enjoy
Knee Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
Meniscus Tear: Exercises
Meniscus Tear: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you
Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING
Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING 2 Swiss Ball training is an excellent way to build 'core body strength' and have some fun at the same time. Training on the Ball forces you to use muscles
Achilles Tendon Repair Surgery Post-operative Instructions Phase One: The First Week After Surgery
Amon T. Ferry, MD Orthopedic Surgery Sports Medicine Achilles Tendon Repair Surgery Post-operative Instructions Phase One: The First Week After Surgery Amon T. Ferry, MD Orthopedic Surgery / Sports Medicine
Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.
Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds
Runner's Injury Prevention
JEN DAVIS DPT Runner's Injury Prevention Jen Davis DPT Orthopedic Physical Therapy Foot Traffic 7718 SE 13th Ave Portland, OR 97202 (503) 482-7232 Jen@runfastpt.com www.runfastpt.com!1 THE AMAZING RUNNER
Pre - Operative Rehabilitation Program for Anterior Cruciate Ligament Reconstruction
Pre - Operative Rehabilitation Program for Anterior Cruciate Ligament Reconstruction This protocol is designed to assist you with your preparation for surgery and should be followed under the direction
FEET and PSORIATIC ARTHRITIS. Louise Skipp Podiatrist, Sirona Care and Health, Bath
FEET and PSORIATIC ARTHRITIS Louise Skipp Podiatrist, Sirona Care and Health, Bath What would you like to know? Common problems Practical tips What you can do to help yourself When to seek help and from
Page 2 of 6 plantar fascia. This is called the windlass mechanism. Later, we'll discuss how this mechanism is used to treat plantar fasciitis with str
Page 1 of 6 Plantar Fasciitis (Heel Pain) Plantar fasciitis is a painful condition affecting the bottom of the foot. It is a common cause of heel pain and is sometimes called a heel spur. Plantar fasciitis
PODIATRIC SURGERY INFORMATION GUIDE: MANAGEMENT OF PLANTAR FASCIITIS/HEEL PAIN
PODIATRIC SURGERY INFORMATION GUIDE: MANAGEMENT OF PLANTAR FASCIITIS/HEEL PAIN What is Plantar Fasciitis? Plantar fasciitis is pain in the heel and arch area of the foot. The plantar fascia is a strong
Flat foot and lower back pain
Flat foot and lower back pain Dr James Tang, MBA, BDS, LDS RCS General Dental Practitioner, NASM Corrective Exercise Specialist with special interest in postural dysfunction & lower back problems, Level
EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength
EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips
Strength Training for the Knee
Strength Training for the Knee This handout is to help you rebuild the strength of the muscles surrounding the knee after injury. It is intended as a guideline to help you organize a structured approach
Preventing Falls. Strength and balance exercises for healthy ageing
Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises
Kelly Corso MS, ATC, CES, FMSC, CSST
ACL Injury Prevention Program Kelly Corso MS, ATC, CES, FMSC, CSST What is the ACL??? The ACL or anterior cruciate ligament, attaches the front top portion of the shin bone (tibia) to the back bottom portion
Stick with the program!
Getting Physically Prepared for the Naval Academy Physical education is an important part of the program at the Naval Academy. To ensure that you are physically prepared for Plebe Summer, you are encouraged
INJURY PREVENTION FOR RUNNER'S Presented By:
INJURY PREVENTION FOR RUNNER'S Presented By: Sports Medicine Institute International 260 Sheridan Avenue, Suite B40 Palo Alto, CA 94306 (650) 322-2809 (650) 325-6980 FAX www.smiweb.org 1) WHY DO RUNNER'S
GET A HANDLE ON YOUR HEEL PAIN GUIDE
GET A HANDLE ON YOUR HEEL PAIN GUIDE American Podiatric Medical Association www.apma.org/heelpain Take a Moment to Focus in on Your Feet. Does one (or even both) of your heels hurt? If so, you aren t alone.
Coaching the Injury Prone Athlete. www.englandathletics.org www.englandathletics.org/east
Coaching the Injury Prone Athlete Injury! The Causes? Frequently the consequence of poor physical preparation ( accidents excluded) Exceeding training loads the athlete can handle at that time Volume,
TIPS and EXERCISES for your knee stiffness. and pain
TIPS and EXERCISES for your knee stiffness and pain KNEE EXERCISES Range of motion exercise 3 Knee bending exercises 3 Knee straightening exercises 5 STRENGTHENING EXERCISES 6 AEROBIC EXERCISE 10 ADDITIONAL
Myofit Massage Therapy Stretches for Cycling
Guidelines for Stretching Always assume the stretch start position and comfortably apply the stretch as directed. Think Yoga - gently and slowly, no ballistic actions or bouncing at joint end range. Once
Rehabilitation. Rehabilitation. Walkers, Crutches, Canes
Walkers, Crutches, Canes These devices provide support through your arms to limit the amount of weight on your operated hip. Initially, after a total hip replacement you will use a walker to get around.
JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE
JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable
The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance
The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,
Exercises for Low Back Injury Prevention
DIVISION OF AGRICULTURE RESEARCH & EXTENSION University of Arkansas System Family and Consumer Sciences Increasing Physical Activity as We Age Exercises for Low Back Injury Prevention FSFCS38 Lisa Washburn,
BP MS 150 lunch and learn: Stretching and injury prevention. Dr. Bart Kennedy (Sports Chiropractor) and Josh Thompson February 04, 2015
BP MS 150 lunch and learn: Stretching and injury prevention Dr. Bart Kennedy (Sports Chiropractor) and Josh Thompson February 04, 2015 Epidemiology Overuse injuries most common, traumatic event second
A Patient s Guide to Plantar Fasciitis. Foot and Ankle Center of Massachusetts, P.C.
A Patient s Guide to Plantar Fasciitis Welcome to Foot and Ankle Center of Massachusetts, where we believe in accelerating your learning curve with educational materials that are clearly written and professionally
Pilates for Plantar Fasciitis
Pilates for Plantar Fasciitis Written by: Heather Light Date: August, 2011 This is a student paper, submitted to BASI Pilates by the writer as a requirement for completion of the BASI Pilates Comprehensive
Hip Bursitis/Tendinitis
Hip Bursitis/Tendinitis Anatomy and Biomechanics The hip is a ball and socket joint that occurs between the head of the femur (ball) and the acetabulum of the pelvis (socket). It is protected by several
Range of Motion Exercises
Range of Motion Exercises Range of motion (ROM) exercises are done to preserve flexibility and mobility of the joints on which they are performed. These exercises reduce stiffness and will prevent or at
Anterior Cruciate Ligament Reconstruction Accelerated Rehabilitation Protocol Dr. Mark Adickes
Anterior Cruciate Ligament Reconstruction Accelerated Rehabilitation Protocol Introduction: This rehabilitation protocol is designed for patients with ACL injuries who anticipate returning early to a high
ACL RECONSTRUCTION POST-OPERATIVE REHABILITATION PROGRAMME
ACL RECONSTRUCTION POST-OPERATIVE REHABILITATION PROGRAMME ABOUT THE OPERATION The aim of your operation is to reconstruct the Anterior Cruciate Ligament (ACL) to restore knee joint stability. A graft,
Knee Arthroscopy/Lateral Release Rehabilitation Dr. Walter R. Lowe
Knee Arthroscopy/Lateral Release Rehabilitation Dr. Walter R. Lowe This rehabilitation protocol is designed for patients who have undergone knee arthroscopy or arthroscopic lateral release. The intensity
Low Back Pain Exercise Guide
Nader M. Hebela, MD Fellow of the American Academy of Orthopaedic Surgeons http://orthodoc.aaos.org/hebela Cleveland Clinic Abu Dhabi Cleveland Clinic Abu Dhabi Neurological Institute Al Maryah Island