What hurts…: My right shoulder.

How you hurt it…: I am not really sure, however I play tennis so I may have injured it, but I do not recall any particular incident.

When you hurt it…: 2 months ago, however the pain seems to be gradually getting worse.

Your pain level (1 is low, 10 is high pain): Most of the time it is 2-3/10, but it can get up to 7/10 with overhead activities. I am no longer playing tennis due to the pain.

Your age and overall health…: I am 33 and is good heath. I am not overweight and I try to exercise 4-5 times/week.

Any other information you feel is relevant…: Sometimes I feel a “catch” when I try to lift my hand above my head and then it goes away once I get my hand all the way overhead. My arm feels weak with activities out to the side or if I have to hold my arm up for any length of time.

YOUR INJURY COULD BE…
Rotator Cuff Strain.

REHAB YOUR INJURY BY…
Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.

Rotator Cuff Exercise 1: Lie on your right side, on your problem shoulder. With a 3 to 5 pound hand weight move your arm up and down. Complete 3 sets of 15 repetitions, resting a couple minutes between sets. This should be pain free, otherwise you should stop.

Rotator Cuff Exercise 2: Lie on the other side, with your problem shoulder off the table. Keeping your elbow in towards your body, with a 3 to 5 pound hand weight, move your arm up and down in a controlled way. Complete 3 sets of 15 repetitions, resting a couple minutes between sets. This should be pain free, otherwise you should stop.

Rotator Cuff Exercise 3: While standing, with a 3 to 5 pound hand weight in each hand and your arms out approximately 45 degrees, move both arms up and down. The motion should be controlled and kept below shoulder height. Complete 3 sets of 15 repetitions, resting a couple minutes between sets. This should be pain free, otherwise you should stop.

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Duration : 0:6:10

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Technorati Tags: advice, injury, pain, rehab, shoulder, sprain, strain

THIS HURTS!
What hurts…: Inside calf bone, stress fracture & shin splints. Plantar Fascitis may still be lingering.

How you hurt it…: Had loose fitting sneakers that lead to painful plantar fasciitis. A podiatrist gave me arch inserts which allowed me to continue playing tennis and even lunge without pain but the inserts are extremely firm without any cushion so now I have shin splints and probably a stress fracture in the inside (posterior?) side of my left shin bone. Playing tennis and being a little overweight I’m sure also contributed to this.

When you hurt it…: Plantar fasciitis started last year and the shin splint type pain started last summer but I didn’t know they were shin splints.

Your pain level (1 is low, 10 is high pain): Lately, after 10 minutes of tennis I have to stop. Hitting gas pedal in my car after tennis hurts.

Your age and overall health…: 37, 25 pounds overweight.

YOUR INJURY COULD BE…

Shin Splints, Plantar Fascitis

REHAB YOUR INJURY BY…

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.

Foot Massage: Using a massage roller or racquet ball or tennis ball on the floor, roll the ball across the length of your foot and over your heel. Apply as much weight as needed to feel pressure but not pain. Do this for 5 minutes each day on both feet.

Windshield Wiper Exercise: From a sitting position, place your heels about 3 inches apart and pull up on your arch, keeping pressure on your big toes. Perform this exercise for 20 repetitions.

Heel Raise Exercise: From a sitting position, lift your heels off the ground, keeping most of your weight on your big toes. Perform this exercise for 20 repetitions. Once this is completely pain free perform this exercise in standing for 20 repetitions.

Active Rest: Use your feet when able and pain free. If you can walk but not jog, then just walk.

Shin Tapping: Using athletic tape to tape your shin’s as shown in the video.

Can’t find any recent video’s that are directly related to what is hurting you?

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Duration : 0:9:58

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Technorati Tags: advice, fascitis, injury, plantar, rehab, shin, splints

THIS HURTS!

What hurts…: Right heel hurts in the morning after getting out of bed. After sitting for five minutes pain lessens and then goes away. Sometimes the heel aches during the day. Sometimes my right knee feels tight just below the knee cap.
How you hurt it…: No clue.
When you hurt it…: Not sure.
Your pain level (1 is low, 10 is high pain): 7, but just in the morning.
Your age and overall health…: 45 and good.
Any other information you feel is relevant…: I’ve been doing the Egoscue method for 2.5 years now getting online menus because my PCP told me to get a massage for back pain, which worked for a few days and all the same pains came right back. I figured there had to be a more permanent solution. I turned to Egoscue out of desperation. Egoscue helped me eliminate back pain, my mobility was severely limited back then. But now I’m wondering if physical therapy can help with my right heel, right knee, and lower right shoulder (are they all related?). Egoscue says my knees are knocked into the midline and that the hip, knee, and ankle are not stacked they way they should be, as in atop of one another. After Google research, I was wondering if I have weak tibilias posteriors’ on both feet? Might that explain the problems on the right side?

I’ve attached pictures that I sent to Egoscue for my last menu.

I tried the plantar fascitis part of http://www.youtube.com/watch?v=0A21XUcRQ6g&feature=related. The thing I found difficult was the five minutes of leg raises. My legs were shaking just try to keep them in the air for five minutes. The muscles in my hips were exhausted afterwards! Is the leg supposed to hold itself in the air with the arms just providing a bit of guidance?

YOUR INJURY COULD BE…

Plantar Fascitis With Knee Pain

REHAB YOUR INJURY BY…

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.
Calf Stretch: While standing, place your left foot forward and right foot back. Shift your weight forward so you feel a stretch in the back of your right calf. Hold this stretch for 15 seconds, then bend your back knee and you will feel the stretch closer to the base of your heel. Your weight goes on the front leg, as you stretch the back. Repeat this on both legs.
Quad Stretch: While standing, grab your right foot and bring your foot back so your knee is pointed down towards the floor. Hold this stretch for 15 seconds. Perform on both legs twice on each leg.
Windshield Wipers: While sitting, place your heels in a stationary position and pull on your arch in while keeping your big toe down. Perform 2 sets of 15 repetitions, resting about one minute in-between.
Heel Raises: While sitting, lift your heels up keeping your weight on your toes. As you can perform this exercise with no pain, perform these standing. Your goal is to complete 2 sets of 15 repetitions.

Duration : 0:8:9

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Technorati Tags: advice, fascitis, foot, injury, pain, plantar, rehab