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.

Lower Leg Issues

Shin splints
 
Shin splints refers to pain in the lower legs that can be from various causes but that typically is caused by running or vigorous walking.  Pain can occur in the front or back of the leg below the knee. 
 
Repetitive impact forces in the legs during running or vigorous walking (such as hiking) can overload the muscles and tendons in the legs and cause shin pain. 

<img alt="Medial Tibial Stress Syndrome">

Achilles Tendon Tears
Achilles Tendon Tears are common.  they occur most often in athletes and middle-aged sedentary men, particularly those who are out of shape and start an intese activity or sport.  These injuries occur when people do not stretch enough before intense activity.  Typically, the injury occurs while running or jumping, especially when quick changes in directions.  The tendon tears when a movement pushes the toes upward, toward the shin too forcefully and too far.
 
Rarely, the Achilles tendon tears with no apparent cause in people who take fluoroquinolone antibiotics or corticosteroids.
 
Tendons can be partially, or completely torn.

<img alt="achilles tendon with inflammation">

Symptons when Achilles tendon tears - people feel as if they have been kicked behind the ankle.  The calf is very painful and walking is difficult, particularly when the tear is complete.  The calf may be swollen and bruised.

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.

<img alt="plantar fasciitis">