INJURY REHAB

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Symptoms: (pain)
  • Along the (medial inner) aspect of the kneecap or just below the kneecap
  • When using stairs or going up and down hills
  • Worse after prolonged sitting with the knees bent
  • More of a dull ache
  • Cracking or grating in the knee
  • Eventually, the knee may want to “catch” and may feel like it wants to give out
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Symptoms:
  • Pain in the buttocks
  • Pain may radiate down the leg into the hamstring and calf
  • Increased pain after sitting for long periods
  • Pain walking up an incline
  • Decreased range of motion in the hip
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Symptoms:
  • Pain experienced on the lateral (outer) side of the knee
  • Pain sometimes experienced in lateral thigh or lateral hip
  • The degree of discomfort can range from a dull aching to a sharp stabbing pain
  • The pain is usually not localized but covers a larger area
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Symptoms:
  • Pain experiences under the heel and or along the arch of the foot
  • Most painful with the first steps in the morning and after prolonged sitting
  • Dull intermittent pain which can progress to sharp persistent pain
  • General stiffness felt in foot/ankle
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Symptoms:
  • May cause the area around the big toe to become painful
  • Sometimes the bump becomes red and swollen, often from friction of that area
  • Decreased range of motion/mobility in the big toe
  • Could lead to excessive pronation (inward roll of the foot)
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Symptoms:
  • Aching along front of shin, at the beginning of or after activity
  • Pain along inside (medial) part of lower leg
  • Generally develops gradually over weeks or months
  • May have swelling in lower leg (in area of pain)
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Symptoms:
  • Aching along front of shin, at the beginning of or after activity
  • Pain along inside (medial) part of lower leg
  • Generally develops gradually over weeks or months
  • May have swelling in lower leg (in area of pain)
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Symptoms:
  • Heel pain that is generally exacerbated by physical activity (Walking, Running, Jumping, ect.)
  • Walking with an altered gait (Limp)
  • Foot and ankle stiffness or discomfort upon waking in the morning
  • Swelling and or tenderness in the heel
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Symptoms:
  • Pain between the toes while walking
  • Often feels as though there is a stone in your shoe under the affected area
  • Brings on sensations of burning, tingling, or numbness between the toes and in
    the ball of the foot
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Foot Strengthening Exercises

You have over 100 muscles, tendons, and ligaments in your foot. Strengthening them can help lead to fewer injuries like Plantar Fasciitis, as well as increase your overall stability.

View the PDF below for recommended foot strengthening activities and exercises.

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Dynamic Stretches

Perform before you exercise. 1-2 sets of 10-20 repetitions each leg.

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Strengthening Exercises

Goal: Work toward 3 sets of 10 repetitions for each exercise.
Hold each exercise 5-10 seconds.

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