Injury Rehab Advice Video's

Groin Pain

2007-11-17T21:54:08Z

Groin Pain Rehab Video
Pulled Groin Muscle

The right side of my groin area hurts. I was surfing for about 6 hours straight when I took a wave and...

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Groin Pain Rehab Video

THIS HURTS!

What hurts...: The right side of my groin area.

How you hurt it...: I was surfing for about 6 hours straight when I took a wave and I pulled my groin while doing a bottom turn on the wave. I continued to surf through it, but it hurt really bad when I was done.

When you hurt it...: I hurt it about three months ago and the pain goes away when I rest it. But as soon as I try surfing, I re-injure it.

Your pain level (1 is low, 10 is high pain): At the time I hurt it, my pain was about a 7. Now, as long as it is rested, I have no pain. When I walk the dog or work in the garden it can get up to a 4.

Your age and overall health...: I am 52 years old. I am a little overweight, but I stay pretty active. I have high blood pressure.

YOUR INJURY COULD BE...

Pulled Groin Muscle.

REHAB YOUR INJURY BY...

Rest and Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.
Abductor Stretch: Stand a little wider than shoulder width apart. Gradually shift your weight on to your left foot, stretching your right abductor muscle, holding the position for 15 seconds. Repeat on the other side. Perform each stretch 3 times on each leg. Stretches should be held without bouncing. You should not feel any sharp pain, if you feel pain then stop.
Isometric Ball Squeeze: Lie on your back with your knees up. Place a ball between your knees and squeeze for a count of 5 and then relax. Repeat 10 times twice with a short break between repetitions.
Leg Raise: Lie on your side and place your left leg over your right leg. Lift right leg straight up from the table for a count of 5 and then relax. Repeat 10 times twice with a short break between repetitions.

Sciatic Nerve Pain

2007-11-17T05:36:10Z

Sciatic Nerve Pain Rehab Video
Inflamed Sciatic Nerve

left side of my back which i presume is my sciatica nerve, if i sit too much then the pain goes down my...

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Sciatic Nerve Pain Rehab Video

THIS HURTS!

What hurts...: left side of my back which i presume is my sciatica nerve, if i sit too much then the pain goes down my left thigh and sometimes down into my left shin or area below my knee.

How you hurt it...: don't really know other than maybe lifting cans at work and it was easing until i did some gardening and then it got worse.

When you hurt it...: probably four or five months ago.

Your pain level (1 is low, 10 is high pain): varies between 2 and 8.

Your age and overall health...: 62 and overweight.

Any other information you feel is relevant...: eases when on my feet and walking around.

YOUR INJURY COULD BE...

Inflamed Sciatic Nerve.

REHAB YOUR INJURY BY...

Controlling Inflammation Around Nerve by Icing: Lay side-lined with the painful side up. Place a pillow between your knees for comfort. Place ice pack on painful region for 15 minutes, 2 to 3 times per day with at least one hour in-between.
One Knee-To-Chest: Bring one knee to your check and hold for 15 seconds. Switch to other knee until you have completed this 3 times on each leg. These exercises should not bring about pain, stop if they do.
Both Knees-To-Chest: Bring both knees to your chest together holding them there for 15 seconds. Repeat this exercise 3 times.
Nerve Glide: While on your back, bend your knees. Lift one knee up, while holding the back with your hands or band and pump your knee into and out of the pain. Repeat this exercise 10 times on both knees.

Heel Pain

2007-11-17T05:20:09Z

Heel Pain Rehab Video
Planter Fasciitis, Crepitus

On the heel of my right foot, right in the middle, it feels like a muscle bruise. It hurts when I am off it...

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Heel Pain Rehab Video

THIS HURTS!

What hurts...: On the heel of my right foot, right in the middle, it feels like a muscle bruise. It hurts when I am off it for an extended period of time, like sitting at my desk. When massaging the spot on my heel, it sounds like crunching in the tendon. I can run on it but afterwards it can hurt.

How you hurt it...: Seems to have come after starting a 3 week session of interval track workouts.

When you hurt it...: It happened about a month and a half ago, and I have been limiting my running since. It does not seem to be going away. I massage it with a ball, use a night splint and ice it.

Your pain level (1 is low, 10 is high pain): It is a 3-- more aggravating than anything else since it doesn't appear to be getting better.

Your age and overall health...: 56 and I am an avid exerciser. I have completed 2 Ironman Triathlons and countless marathons.

YOUR INJURY COULD BE...

Planter Fasciitis. The planter fascia runs along the length of your foot including the heel and attaches into your achilles tendon.

The crunching you feel is often referred to as crepitus, which is part of the inflammatory process.

REHAB YOUR INJURY BY...

Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.
Five Minute Miracle: While on your back, use a strap or belt around the ball of your foot to perform stretch in video. Perform stretch for 5 minutes on each leg 1 to 2 times per day.