Common Injuries: How to treat and prevent them.
At some point, every active person is likely to find themselves with an injury. Sometimes they are just nagging niggles, and sometimes they turn into chronic and painful issues. Here are some common injuries and some ways to treat them.
*We are not doctors and are not diagnosing or replacing your doctor's advice.*
Plantar Fasciitis: Inflammation in the connective tissue that supports the arch.
Acute treatment:
OS1st PF Socks/Kit - Compression helps increase blood flow
Spikey Ball - roll out arches to massage the foot
Stick/Foam Roller - roll out tight calf muscles, which pull on the foot
Strengthen:
Fasciitis Fighter - Week 0-2: both legs heel raises: 2 sec up, 2 sec hold, 2 sec down; 3x12 reps every other day. Week 3-6: Progress to single leg heel raises 4x10 reps every other day. Weeks 6+ Progress to single leg heel raises with weight 5x8 reps.
IT Band Syndrome: tight iliotibial band pulls and creates friction and inflammation on lateral aspect of the knee.
Acute Treatment:
OS1st IT Band compression - increases blood flow, reduces inflammation. Muscle Rub and massage to relieve pain and increase blood flow.
Strengthen:
Protec Tension Bands - clam shells, 4-way hip extensions, lateral squat walk
Shin Splints: inflammation and pain along the inside edge of the shin bone.
Acute Treatment:
OS1st and Zensah Compression Sleeves
Protec: Ice Up Now; Icee Now Tape and Sleeve
Muscle Rub and massage
Running Form Correction:
Shorten Running Gait
Achilles Tendonopathy: inflammation of the achilles tendon with pain and stiffness in the back of the lower leg.
Acute Treatment:
OS1st Achilles Sock
Roll out calf muscles, target the Soleus muscle
Protec Flex Edge for foot and calf
Muscle Rub
Strengthen:
Toe Bands overall foot strengthening
Speed Skater exercise.