Muscle Pain - Muscle Dynamics Clinic STOPS IT!

Corrective Exercises
 
Meniscal Cartilage Tear

Passive knee extension: Do this exercise if you are unable to extend your knee fully. While lying on your back, place a rolled-up towel under the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. You may feel some discomfort while doing this exercise. Do the exercise several times a day.
This exercise can also be done while sitting in a chair with your heel on another chair or stool.
 
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of the foot on your injured side toward your buttock by pulling your knee toward your chest as you slide the heel. Return to the starting position. Do 2 sets of 15.

Standing calf stretch: Stand facing a wall with your hands on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Slowly lean into the wall until you feel a stretch in the back of your calf. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Do this exercise several times each day.

Foot Issues

Ankle sprains
 
Ankle sprains are tears in the ligaments that hold the ankle in place.  Usually, ankle sprains occur when people walk or run on uneven ground and the foot turns in, stretching the ligaments of the ankle beyond their limits and tearing them.  Typically, the ankle is swollen, and walking is painful. 

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The severity of the sprain depends on which ligaments are injured and how badly they are stretched or torn. Based on severity, doctors classify sprains as
  • 1st-degree: Mild
  • 2nd-degree: Moderate to severe
  • 3rd-degree: Very severe
Most ankle sprains are mild.

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Plantar Fasciitis
 
Pantar fasciitis is one of the most common sources of heel pain.
 
Your plantar fascia is a thick fibrous band of connective tissue originating on the bottom surface of the calcaneus (heel bone) and extending along the sole of the foot towards the toes.
 
Your plantar fascia acts as a passive limitation to the over flattening of you arch. When your plantar fascia develops micro tears or becomes inflammed it is known as plantar fasciitis.

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