AILMENTS
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Photo Credit: Towfiqu barbhuiya @towfiqu999999
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Locate Ailment/Diagnosis Below by Alphabetical Order
Get Started with Some Basics HERE
OrthoInfo Basics PDF Print Outs
https://orthoinfo.aaos.org/en/about-orthoinfo/OrthoInfo-Basics/basics-handouts/
Frozen Vegetables Make Great Ice Packs!
Ankle Sprain
Watch out for that first step…it’s a doozie.
Information
Sprained Ankle - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/sprained-ankle/
Mayo Clinic Minute: Ankle sprains 101
Resources
Recovering from an ankle sprain
https://www.health.harvard.edu/pain/recovering-from-an-ankle-sprain
Ankle 4 Way Theraband Stretch Demonstration - Physical Therapy Exercises (TSAOG Orthopedics and Spine)
5 Exercises to Rehab a Sprained Ankle (Rehab Science)
This video contains a demonstration of an ankle dorsiflexion stretch, 4-way ankle strengthening with a band, calf raises, single leg stance clocks, and single leg squats.
Ankle Sprain? Is it BROKE? How to Tell & What to Do. How to Wrap. (Bob & Brad)
This video discusses an ankle sprain vs a broken ankle, and how to wrap an ankle for support.
Product Considerations
Aircast: https://a.co/d/5lnWvla
Brace:
Lace Up - Zenith: https://a.co/d/4TbsPMN
Lateral Support - ACE: https://a.co/d/aMOUpx0
Carpal Tunnel
Trouble sleeping? Hands going numb? Trying to shake them out for relief? Here are some conservative treatment options to consider long before surgery.
Information
https://orthoinfo.aaos.org/en/diseases--conditions/carpal-tunnel-syndrome/
Resources
How To Treat Carpal Tunnel Syndrome | Detailed Exercises (Dr Levi Harrison)
Anatomy of carpal tunnel along with basic exercises including Active Range of Motion wrist circles and wrist flexion/extension, wrist flexor/extensor stretching, and shaking ‘em out.
WORKS FAST! 8 Home Exercises To Fix Carpal Tunnel Symptoms (Tone and Tighten)
Wrist Active Range of Motion (AROM), Wrist Flexion/Extension Stretching, Carpal Tunnel Stretching, Tendon & Nerve Glides
Alleviate carpal tunnel symptoms with self-massage and nerve flossing (Rachel Richards Massage)
Median Nerve Glides or Nerve Flossing - Ask Doctor Jo (AskDoctorJo)
Carpal Tunnel Conservative Treatment includes taping techniques. Here is some research on its effectiveness:
Effects of taping therapy for carpal space expansion on electrophysiological change in patients with carpal tunnel syndrome
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5498095/
STRENGTHTAPE® | Kinesiology Tape | Carpal Tunnel (STRENGTHTAPE®)
This is a Carpal Tunnel Syndrome taping technique demonstration:
Product Considerations
Kinesiology Tape:
OG Favorite - RockTape Sensitive: https://a.co/d/1BfPbkK
RockTape Original: https://a.co/d/4ZfTFqg
The Original Kinesio Tape: https://a.co/d/gjM3mPI
Good Value and Product - Nordic Lifting Tape - https://a.co/d/aZK44o8
Wrist Braces:
DIY Corner:
Grab 2 tennis balls and an old (but clean) sock.
Put the tennis balls in the sock.
Tie the sock.
Perfect self-massage tool (or dog toy?).
Use along the sides of the spine from cervical to lumbar or trigger points in the scapula or glutes.
Cervical / Neck Pain
Nothing is more of a pain in the neck than a Pain in the Neck! Amiright!?
Information
Neck Pain and Problems - Johns Hopkins Medicine
This page includes a video with an anatomical overview of the cervical spine.
https://www.hopkinsmedicine.org/health/conditions-and-diseases/neck-pain-and-problems
Resources
Neck Pain Relief Stretches - 5 Minute Real Time Routine: (AskDoctorJo)
This link includes Cervical Rotation and Side Bending, Shoulder Rolls, Upper Trap Stretch, Levator Scap Stretch, Scalene Stretch, Chin Tucks, and a Towel Stretch.
https://youtu.be/was4RtzpftfJs
The 7 BEST Posture Correction Exercises for Back & Neck Pain Relief! | PT Time with Tim (PT Time with Tim)
Scapular Retraction, Foam Roller Thoracic Extension, Sidelying Open Book, Prone Chest Lifts, Dual External Rotation, Dual Horizontal Abduction, Self-Massage
10 Best Neck Exercises for Neck Pain Relief – Ask Doctor Jo (AskDoctorJo)
Chin Tucks, Shoulder Blade Squeezes, Cervical Isometrics (Extension/Flexion/Rotation/Sidebending), Resistance Band Isometrics (Sidebending/Rotation/Chin Tuck), Shoulder Shrugs
Stretches for Neck, Shoulder & Upper Back Pain Relief | 10 min. Yoga to release Tension and Relax (Mady Morrison)
This is a beautifully produced quiet, gentle, and easy to follow seated yoga routine done in real time, performing each stretch/movement for 30 seconds each, accompanied by peaceful music.
Product Considerations
Coop Pillow: https://a.co/d/74eW2BW
Cervical Traction Wedge: https://a.co/d/dfwFdIj
Cervical Traction w/ Pump: https://a.co/d/iXTvokI
Foam Roller 6”x36” full foam roller: https://a.co/d/cBfLdgP
Posture Bra: https://a.co/d/iVJpM5V
Tennis Ball Sock - or - Massage Ball Roller: https://a.co/d/59b2iSZ
Posture Braces:
Adjustable - Gaiam - https://a.co/d/8XuUbuG
Best Seller -Comfy Brace- https://a.co/d/gp6TCmO
Posture Sensor and Trainer - Upright GO- https://a.co/d/8jULvmU
Dizziness/Vertigo (BPPV)
It’s Not Vodoo. It’s Not Shakras. It’s Science. There are crystals in your ear, that if they get discombobulated, will throw your head in a spin.
Information
Benign Paroxysmal Positional Vertigo (BPPV) - Balance & Dizziness Canada
This link contains information and an animated video.
https://balanceanddizziness.org/disorders/vestibular-disorders/bppv/
Benign Paroxysmal Positional Vertigo (BPPV)
This is a PDF that you can print out to read about BPPV from the Vestibular Disorders Association
https://vestibular.org/sites/default/files/page_files/BPPV.pdf
Understanding the Causes of Vertigo
But not all vertigo is BPPV. Here’s an animated overview to explain.
Resources
Epley Maneuver to Treat BPPV Dizziness
Live and Animated demonstrations of the at-home Epley Maneuver
eSports is a Sport! And the Pain is Real.
Gamer / eSports Resources
Hip Bursitis
If you do nothing else - keep a neutral pelvis, AKA: standing up straight with both feet flat and weight evenly distributed, keeping legs uncrossed when sitting, and placing a pillow between your knees when sleeping. So… STOP shifting your weight to one side, STOP crossing your legs, and DON’T sleep on that affected side. You’ll be doing your hips a favor.
Information
Hip Anatomy Video | Hip Orthopaedics Videos
https://www.ypo.education/orthopaedics/hip/hip-anatomy-t79/video/
Hip Bursitis - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/hip-bursitis/
Hip Bursitis Video | Hip Orthopaedics Videos
https://www.ypo.education/orthopaedics/hip/hip-bursitis-t5/video/
Resources
The 8 BEST Hip Bursitis Exercises & Stretches - PT Time with Tim
This video contains hip bursitis do’s and don’ts, stretches, and exercises.
IT Band Pain
So, we’re not stretching the IT Band here. Just can’t. Here’s why…
Information
Iliotibial Band Syndrome (ITBS): Causes, Symptoms & Treatment
https://my.clevelandclinic.org/health/diseases/21967-iliotibial-band-syndrome
Ready to Race: IT Band Syndrome
Resources
https://www.dartmouth-hitchcock.org/sites/default/files/2020-12/it-band-exercises.pdf
Heal a Painful IT Band:
https://www.youtube.com/watch?v=XR8znjKXKG
Iliotibial (IT) Band Syndrome: Causes, Symptoms, Recovery Times, Treatment
29 minute long video with thorough explanation and detailed information.
Product Considerations
IT Band Strap: https://a.co/d/b7FVBEG
Knee Arthritis / Osteoarthritis (OA) of the Knee
Grinding. Gravel-y. Clicky. Crunchy. If you have it, you’ve probably heard it - or felt that “bone on bone” feeling.
Information
Knee OA (osteoarthritis)
https://orthoinfo.aaos.org/en/diseases--conditions/osteoarthritis-of-the-knee-animation/
Resources
Knee Arthritis Pain Relief Exercises
Calf stretch, Quad stretch, Hamstring stretch, Half squat, Hamstring curl, Calf raises, Leg extension, 4-way Straight leg raises
Knee Pain
Unless it’s a blatant knee injury that shows up on the highlight reel that makes you squeamish to watch and there’s no way you don’t have soft tissue damage, this could be a few different things depending on what part of the knee hurts — medial/lateral/inferior, or something else?
Information
Knee Anatomy Video | Medical Video Library:
https://www.ypo.education/orthopaedics/knee/knee-anatomy-t194/video/
Common Knee Injuries:
https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries/
Knee Pain Types Explained:
https://www.youtube.com/watch?v=UIs8mEw9WXc
Knee Pain Location Chart | The Chelsea Knee Clinic:
This is a .com website. It does have a nice, easy to follow list with descriptions of knee pain based on location..
https://www.thechelseakneeclinic.com/blog/knee-pain-location-chart/
Resources
Knee Pain Exercises - Physical Therapy For Knee Pain
Quad sets, Short Arc Quad, Straight Leg Raises, Clams
Effects of McConnell and Kinesio Tapings on Pain and Gait Parameters during Stair Ambulation in Patients with Patellofemoral Pain Syndrome
There’s a taping technique for that: the McConnell taping technique for medial glide of the patella. The types of tape needed for this technique are called Cover Roll and Leukotape.
There’s research that says that it is beneficial, here:
https://pubmed.ncbi.nlm.nih.gov/36143896/
McConnell Taping for PFPS / Patellofemoral Pain Syndrome:
Here’s a video of the taping technique. (It also includes an additional infra patellar fat pad taping technique.)
MCCONNELL KNEE TAPING (OFFICIAL) (McConnell Physiotherapy Group)
Here’s a McConnell Taping video straight from the source: Jenny McConnell
Product Considerations
Cover Roll: https://a.co/d/e9n4Jty & Leuko Tape: https://a.co/d/0LDk71a
Lumbar / Low Back Pain
Oww. Oww. My back. My back.
Localized back pain? Or is it radiating? This is where things get complicated. If your symptoms radiate down your leg (pain/numbness/tingling), check out the SCIATIC NERVE PAIN/SCIATICA section below.
Information
Low Back Pain - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/low-back-pain/
Neurosurgeon explains: What can you do to get Low Back Pain Relief? Herniated disc? Stenosis?
Resources
For localized low back pain more along the lines of a lumbar sprain/strain or general ache of the low back
Back Pain Relief Exercises & Stretches - Ask Doctor Jo
Posterior Pelvic Tilt, Bridges, Single Knee to Chest Stretch, Double Knee to Chest, Trunk Rotation, Prayer Stretch.
Yoga For Lower Back Pain | Yoga With Adriene
15 minutes
Yoga For Back Pain | Yoga Basics | Yoga With Adriene
31 minutes
Product Considerations
Heat Therapy
Ice Pack
Infrared Light Therapy Belt
DIY Corner
Get a plastic water bottle.
Pour out just a little and recap.
Freeze it!
Roll it under the bottom of your foot for self-massage and cold therapy!
5 minutes if you can handle it!
Plantar Fasciitis
Okay, another -itis. This one is inflammation of the plantar fascia - on the bottom of your foot.
Information
Plantar Fasciitis and Bone Spurs - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/plantar-fasciitis-and-bone-spurs/
Plantar Fasciitis | Johns Hopkins Medicine
https://www.hopkinsmedicine.org/health/conditions-and-diseases/plantar-fasciitis#vm_A_2fba5e7c
Resources
5 Best Plantar Fasciitis Pain Relief Treatments - Ask Doctor Jo
Product Considerations
Frozen water bottle
Night Splint
For Those That Run - They Know
Runner Resources
https://www.omegaprojectpt.com/blog
Information
11 Ways to Outwit Running Injuries - Mayo Clinic
https://youtu.be/3PTevxJB-QU?si=LamJx0bPB2Ho6KXe
Running Injuries & How To Run Without Pain (Runners Knee, Plantar Fasciitis, Shin Splints)
Sciatic Nerve Pain / Sciatica
Sciatica is a specific type of low back ailment that involves a disc derangement like a bulging or herniated disc with associated peripheral nerve pain/numbness/tingling down the leg. The goal is to centralize the pain that has radiated down the lower extremity.
Information
Sciatica - Symptoms and Causes - Mayo Clinic:
Here’s a description of sciatica and pictures displaying a herniated disk and bone spurs on the spine: https://www.mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435
What is Sciatica - HonorHealth:
https://www.honorhealth.com/medical-services/spine-care/sciatica
Resources
Absolute Best Exercise for Sciatica & Herniated Disc - McKenzie Approach:
This video demonstrates treatment techniques including Prone Lying (w/ or w/o pillows), Prone on Elbows, Prone Press Ups following the McKenzie Approach.
7 Exercises for Back Pain Using the McKenzie Method
Shin Splints
Shin Splints = pain along the shin bone called the tibia. It’s medically known as medial tibial stress syndrome.
Information
Shin Splints - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/shin-splints/
Resources
Shin Splints | Medial Tibial Stress Syndrome (Exercises, Rehab, Strengthening)
10 minute video with causes of shin splints explained and exercises with progressions and graded running program
No free weights? No problem.
Cans of soup and plastic water bottles can double as light dumbells.
Shoulder Pain
The movement you need is on your shoulder…Nah nah nah…Hey…okay, anyway. Let’s get that shoulder moving.
Information
Shoulder Anatomy Video | Medical Video Library:
https://www.ypo.education/orthopaedics/shoulder/shoulder-anatomy-t192/video/
Common Shoulder Injuries:
https://orthoinfo.aaos.org/en/diseases--conditions/common-shoulder-injuries/
Resources
Scapular Stability Exercises (Beginner):
Proximal stability of the scapula (shoulder blade) is needed for distal mobility. Here are some basic scapular strengthening exercises to start with.
Absolute Best Shoulder Impingement Exercises (Self-Treatments):
Rotator Cuff and Shoulder Conditioning Program:
https://orthoinfo.aaos.org/en/recovery/rotator-cuff-and-shoulder-conditioning-program/
Product Considerations
Pré-Ski Preparation Information
Temporomandibular Joint (TMJ) Syndrome
“I have TMJ.” Why, yes - we all do. It’s an ortho joke, kind of like the rotary cup one. Did that one go over your cranium?
Information
TMJ disorders - Diagnosis and treatment - Mayo Clinic
https://www.mayoclinic.org/diseases-conditions/tmj/diagnosis-treatment/drc-20350945
TMJ Pain: Headaches, Earaches and Spasms
Resources
8 Ways to Help Manage Temporomandibular Joint Disorders
Temporomandibular Joint Disorder Explained (TMJ Dysfunction) | Includes Treatment & Anatomy
This link contains anatomy review and causes, as well as conservative treatment strategies.
TMJ Pain Relief with Simple Exercises & Stretches - Ask Doctor Jo
Neck stretches, self massage, isometric strengthening exercises
DIY Corner
Make Your Own Ice Cup
Fill a paper cup with water below the top (to allow the ice to expand) and place in freezer.
Once frozen, peel off the paper cup to expose the ice and use for an ice massage. Repeat as it melts.
Tennis Elbow / Lateral Epicondylitis
Lateral epi - what?? [ep-i-kon-dahy-lahy-tis] And yes, you can still have it even if you don’t play tennis.
Information
Tennis Elbow (Lateral Epicondylitis) - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/
Resources
How To Fix Tennis Elbow in 3 Simple Steps
Self massage, stretching, and strengthening explained simply
How To Fix Tennis Elbow (Step-By-Step Tutorial)
This video includes self joint mobilization with a band, self massage, wrist extensor strengthening, middle trap strengthening, suitcase carry in neutral grip, and a progression to single arm deadlift hold
Product Considerations
Ice Cup: https://a.co/d/9t0kwts
Tennis Elbow Braces:
Trigger Finger
Information
Resources
Top 3 Trigger Finger Exercises
Product Considerations
Wrist Sprain
Like most of these ailments, best to make sure it’s not broken. You just never know. With this one it may be hard to tell, especially if there’s a good deal of swelling.
Information
Wrist Sprains - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/wrist-sprains/
Resources
MORE TO COME!!!
We’re just getting warmed up :-)
Photo Credit: Orthopedic’s Garden