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2 Best PSOAS Stretches You Should be doing

2 Best PSOAS Stretches You Should be doing

The psoas (pronounced SO-az) is the most significant player in a group of muscles called the hip flexors: together they contract to pull the thigh and the torso toward each other. They also provide stability to your lower back, pelvis, and hips.
How to Treat Knee Pain (Part 1)
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How to Treat Knee Pain (Part 1)

Knee pain can be caused by a sudden injury, an overuse injury, or by an underlying condition, such as arthritis. Treatment will vary depending on the cause. Symptoms of knee injury can include pain, swelling, and stiffness.

With today's increasingly active society, the number of knee problems is increasing. Knee pain has a wide variety of specific causes and treatments.

How to Fix Wrist Pain (Carpal Tunnel Syndrome)

How to Fix Wrist Pain (Carpal Tunnel Syndrome)

Carpal tunnel syndrome is a common condition that causes pain, numbness, and tingling in the hand and arm which is due to the compression of the median nerve as it travels through the wrist at the carpal tunnel.
How to Fix Neck Pain Now (Text Neck)

How to Fix Neck Pain Now (Text Neck)

As we go through our days sitting in front of computer screens and looking down on our phones, we develop an imbalance in the muscles of the neck. ...
3 Best Piriformis Syndrome Rehab Exercises
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3 Best Piriformis Syndrome Rehab Exercises

Piriformis syndrome is a condition in which the piriformis muscle, located in the buttock region, spasms and causes buttock pain.  The piriformis m...
How to Release Tight Pecs (Chest)

How to Release Tight Pecs (Chest)

The pectoralis minor may and can influence many different muscles around the shoulder. Due to the attachment of the pec minor at the scapula (sho...
How to Treat Plantar Fasciitis

How to Treat Plantar Fasciitis

Plantar fasciitis is known for what is called the "first step pain". It's a horrible foot pain on your first step out of bed in the morning. The “i...
How to Treat Shin Splints

How to Treat Shin Splints

Shin splints is a very vague and poorly defined set of symptoms that are related to the lower leg. People can experience shin splints on their post...
How to Rehab a Sprain Ankle

How to Rehab a Sprain Ankle

Ankle sprains are common injuries that can result in long-term problems. Some people with repeated or severe sprains can develop lifelong joint pain and weakness. Treating a sprained ankle can help prevent ongoing ankle problems.

Grades of Ankle Sprains

After the examination, your doctor will determine the grade of your sprain to help develop a treatment plan. Sprains are graded based on how much damage has occurred to the ligaments.

Grade 1 Sprain (Mild)

  • Slight stretching and microscopic tearing of the ligament fibers
  • Mild tenderness and swelling around the ankle
  • In mild cases, you can expect full ligament healing within 2 to 3 weeks, but it will take at least six weeks for full scar tissue maturation. 

Grade 2 Sprain (Moderate)

  • Partial tearing of the ligament
  • Moderate tenderness and swelling around the ankle
  • If the doctor moves the ankle in certain ways, there is an abnormal looseness of the ankle joint

 In most cases, these injuries result in a recovery period of 4 to 6 weeks. With increasing injury severity, the rehabilitation process becomes more complex and extensive. 

All Grade 2 injuries should be thoroughly rehabilitated to enable:

  • full range of motion and strength
  • full proprioception, power, and agility
  • full return to sport-specific drills

Grade 3 Sprain (Severe)

  • A complete tear of the ligament
  • Significant tenderness and swelling around the ankle
  • If the doctor pulls or pushes on the ankle joint in certain movements, substantial instability occurs

The rehabilitation of a Grade 3 ankle sprain normally takes 6 to 12 weeks but is quite variable depending on your specific injury. Your physiotherapist or surgeon will be able to provide you with more specific guidelines and advice.

How to Fix Lower Back Pain
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How to Fix Lower Back Pain

Believe it or not, Back pain is the single leading cause of disability worldwide and the second most common reason for visits to the doctor. So of...
How to Rehab Tennis Elbow
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How to Rehab Tennis Elbow

There are 2 well known conditions of the elbow nicknamed tennis elbow (lateral/outside) and golfer's elbow (medial/inside).Tennis elbow is a repeti...
How to stretch Hamstring

How to stretch Hamstring

Having tight hamstrings are a common problem for many people nowadays. If you have tight hamstrings or suffering from a hamstring injury such as a ...