Table of Contents:

Standing on the Wrong Foot................... pg.5

I Kneed Help...............................................pg. 10

My Thighs Ain't Feelin' so High.................pg. 14

Crack Crack... There Goes My Back..........pg. 17

What Was That Snap... MY NECK! ............pg. 22

Glossary.......................................................pg. 24

Resources...................................................pg. 26

Standing on the Wrong Foot

Standing On The Wrong Foot

What: Stress Fracture- These are tiny cracks in bones that develop over long periods of time, they cause more and more pain as you do more weight bearing activities such as running and jumping.

Cause: If you have increased your weight bearing exercise suddenly you can be susceptible to getting a stress fracture, It can be a debilitating problem that can stop you from doing any weight bearing exercise.

Treatments: Analgesics may help. The pain is best eased via ice therapy and techniques that deload the inflamed structures. Anti-inflammatory medications may help. ice, electrotherapy, acupuncture, deloading taping techniques and soft tissue massage.  If the pain is particularly bad you may be advised to use crutches and or a walking boot.

Fun Fact:  stress fracture will typically heal on its own just fine, and may not even require any time spent in a boot or on crutches.

Standing On The Wrong Foot

I Kneed Help

I Kneed Help

What: Meniscus Tear- When there is a tear in the cartilage that is on top of the tibia, it allows the femur to move when the knee joints move.

Cause: Twisting knees during movement, forcing feet in turnout or losing control when landing a jump can tear the cushioning knee cartilage.

I Kneed Help

Treatments: est, ice, compression, and elevation (RICE). Anti-inflammatory medications, such as ibuprofen (Advil, Motrin) or naproxen (Aleve), may help relieve pain and inflammation.

Fun Fact: The menisci are located between the tibia (shin bone) and femur (thigh bone).

My Thighs Ani't Fellin' So High

My Thighs Ani't Feelin' So High

What: Labrel Tear- This is when there is a tear in the labrum in your hip. The labrum's cartilage has torn by this point which causes pain and begins catching.

Cause: Falls or sporting injuries when your hip is forced into extreme positions. It can also be damaged by repetitive trauma in sports that require regular rotation of the hip -- like golf, soccer, hockey, and ballet.

My Thighs Ani't Feelin' So High

Treatments: Avoid sitting with knees lover than hips, with legs crossed sitting on you legs so that the hip is rotated, on the edge of the seat and contracting the muscles that flex your hips. Restore Flexibility & Strength.

Fun Fact: Once torn, the labral tissue in the hip does not have the ability to heal on its own. 

Crack Crack... There Goes my Back!