Leg And Foot Injuries
Click Here For Shoulder And Arm Injuries


 When Injured Please Seek A Medical Professional.
This Is Only To Help You Recognize The Most Common Types Of Injuries.



Hamstring (Pulled Muscle): This is a result of poor exercise techniques which cause tears in the muscle fibers that also damage surrounding blood vessels resulting in swelling. Hamstring and Groin muscles are the most common ones.
Symptoms: Pain in the back of the leg.
Difficulty bending over, sitting and walking.
Treatment: Be sure to rest from exercising.
Ice the area for 20 minutes with a 20 minute rest for 48 hours after incident.
Be careful not to stretch or exert the muscle until mended.
Prevention: Slowly strenghthen muscles that are weak with a balanced workout.
Chondromalacia: A softening of the cartilage usually in the patella (kneecap). Once injured, it can return at anytime.
Treatment: Rest and apply ice if swollen.
Consult an orthopedist for orthitics supplies and surgery in some cases.
Wear shock absorbent shoes during aerobics, and avoid "heavy foot" impact. Leg lifts while lying on your side is helpful.


Meniscus tears (Cartilage): A circular band of tissue at the top of the tibia that stabilizes the knee joint. Tears to this may need surgery more often than not.
Symptoms: Pain in the knee with buckling or locking and frequent swelling.
Treatment: Ice the knee for swelling, pain, and sometimes can be used to stop internal bleeding.
Avoid activity during healing.
Be sure to get a Physicians diagnosis. 

Consult a trainer on how to properly strengthen the muscles around the knee. Leg Lifts while lying on your side may help also.
Shin Splints:  A common injury along the front of the lower leg (tibia) from around the knee down to the foot. It can be small bumps or swelling to the area.
Symptoms: Pain, numbness, tingling, and swelling along the lower part of the front of the leg.
You may stretch, but no jogging or heavy walking until healed. Walk slowly and stop if painful.
Stretch the calf muscle slowly of the affected leg.
Ice The area 3 or 4 times a day.
Ibuprofen will ease inflammation And seek a medical professional is rest does not repair. Can be serious.
When jogging, press the heel lightly down to minimize shock to the front of the leg. Stretch the shins and calves.
Achilles Tendonitis: This is when the tendon that attaches the heel of the foot to the calf becomes inflamed or swollen. Continuing to exercise with this will make it a serious condition.
Symptoms: Pain in the back of the lower leg just above the foot usually with swelling.
Treatment: Rest and ice to reduce swelling.
Aspirin or Ibuprofen for inflammation.
Try not to let the heel drop causing it to stretch until healed.

Press the heel to the floor and do toe raises while holding for a few seconds. And of course, a gradual increase in exercise activity.
Ankle Sprains:  A result of a sudden twisting of the ankle usually from walking or jogging on uneven terrain.
Symptoms: Pain, swelling and bruising on the ankle, sometimes hot feeling.
Treatment: If there is a cracking sound Contact A Medical Professional Immediately!
Otherwise, sit down and raise the ankle.
Ice for a couple of days for swelling.
After swelling prevention, alternate warm and cold water on the ankle, after a few days, gently massage it without twisting.

Warm the ankle before exercise by rotating it in circles. Seek a trainer for proper ankle strengthening exercises.
Neuromas (Nerve Injuries):  A thickening around an irritated nerve usually in the foot. It is the result of a heavy impact and if left unattended can become serious.
Symptoms: Pain in the top, ball or toes of the foot.
Sometimes numbness in the toes.

Treatment: Seek A Medical Professional!
Wear proper fitting shoes that balance the body weight evenly.
Heel Bruises:  This is caused by repetitive heavy contact and is very painful.
Symptom: Pain in the heel, usually in the morning.
Swelling and bruising of the heel.

Treatment: Ice three or four times a day.
Roll a tennis ball or a rolled up sock lightly from toe to heel to promote circulation. No aerobics for a few days and no unnecessary weight on the foot.

Wear good cushiony shoes with heel cups if possible.
Plantar Fasciitis:  This is a painful inflammation of the wide section of connective tissue that runs on the bottom of the foot from the heel to just before the toes (metatarsals).
Symptoms: Pain in the foot between the middle toes.
Treatment: Ice massage for pain.
Rest completely for a few days with minimal impact.
Taping the bottom of the foot may support this tissue.

Wear the correct shoes for you with arch support.
Try not to run on harsh surfaces too often.



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