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Care
• Skin lube, or Glide• No cotton in your socks• Proper fitting shoes• Adhesive bandages• Doughnuts pads.• Prevent infection • Betadine soaks
Prevention
• The most important thing you can do to prevent walking injuries it to buy good shoes.
• Foot orthotics if you have faulty mechanics• Smart progression (you have until May)• Stretching
Cause
• Lack of flexibility of the arch• Calf tightness • Shoes with out arch support, or worn shoes• Certain surfaces
Signs
• Heel pain • Pain when you first get up in the morning• Pain after you sit for a while• Pain with Forced dorsiflextion
Care
• Good Shoes• Arch supports when needed• Heel cord stretching• Night splints • Massage (Tennis ball)• Ice Massage • NSAIDS
Care
• Activity Modification• Correct abnormal foot mechanics (orthotics)• New shoes• Stretching of heel cord• Duck walks• Strengthen Muscles• Ice • NSAIDS• Rule out stress Fracture
Cause
• Malalignment of foot and lower leg• Bad shoes• Hill workouts • Tight Muscles ( IT band and Gluteus)
Signs
• Pain on lateral side of knee• Swelling • Popping on lateral side of knee• Pain along lateral side of Thigh.
Care
• Stretching of IT Band and Gluteus• RICE• Correct Foot and leg alignment (orthotics)• New Shoes• NSAIDS• Friction massage• Injection • Foam roller
NSAIDS
• Ibuprofen 800mg 3 times a day• Naproxen 440 mg 2 times a day • Acetaminophen Use as directed. Will not
help with inflammation but will help with pain– Make sure you have food in your stomach– Make sure you read the Label – Discontinue if you have any burning