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Crocheting, crafts, and fashion.

Posting in green!

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Baking, Posting in white

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Embroidering and weight lifting :) Posting in red

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Improve neuromuscular proprioception and coordination

Sensory receptors in the ankle joints become damaged after a sprain, causing a decreased ability to sense joint movement. This leads to instability of the ankle and furthers risk of damage to the ankle.

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Type 2 Outdoor Adventures - experiences that may feel challenging in the moment but are ultimately rewarding and enjoyable in hindsight. 🏔️

Posting in Purple

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Posting in blue

when not studying and enjoying the exciting life of a broke grad student I enjoy crocheting, skiing, listening to and finding new music, and taking prolonged walks to avoid studying!!

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Calf Stretch

--> using a wall: stand facing a wall with one foot forward and the other extended back (affected ankle back), keep the back leg straight with your heel on the ground and bent the front knee toward the wall. hold for 20-30 seconds.

--> repeat morning and night daily

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Plantar Fascia Stretch

--> sit with your leg extended and loop an towel or band around the arch of your foot. Gently pull the towel towards you while keeping the leg straight and hold for 20-30 seconds

--> repeat morning and night daily

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ATFL & CFL Tear

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WAD (Whiplash Associated Disorder), Acute

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WAD (Whiplash Associated Disorder), Acute

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Mild SCM strain

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Inflammation of forearm flexor muscle group (strain)

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Heel Drop Stretch

--> stand on a step with the balls of your feet, letting your heels hang off the edge, slowly lower your heels below the step until you feel a stretch in your calves and Achilles tendons

--> hold for 20-30 seconds, then return to the starting position

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Chronic Ankle Instability: Inversion/Eversion Stretch 

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Chronic Ankle Instability: Inversion/Eversion Stretch 

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Stretches tibialis posterior, flexor digitorum longus (eversion), fibularis longus/brevis (inversion)

Sit with one leg extended. Use a strap (belt would work great) or band, gently pull your foot inward (inversion) for 20–30 seconds. Then, pull your foot outward (eversion) for another 20–30 seconds.

Repeat 2–3 times per side.

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Ankle circles (stretches calf muscles and tibialis mm.)

Sit with one leg bent, and the other straight and draped over a foam roller or rolled towel.

Turn your ankle in a circular clockwise motion ten times.

Repeat in a counterclockwise direction.

Switch legs and repeat.

Perform every evening.

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Seated SCM Stretch:

--> sit or stand upright with good posture, tilt head to one side (ear to shoulder) to stretch the opposite SCM (the strained side), rotate your head upward and contralateral to stretched side.

--> hold 20-30 seconds

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Sit or lay with a neutral spine

Rotate your chin towards your right shoulder, if needed, use your right arm to gently pull your head further to the right to increase stretch.

Hold for 20-30 seconds

Repeat towards your left shoulder and hold for 20-30 seconds

Repeat the stretch 3-5 times on each side

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Chin Tuck:

--> sit or stand with a neutral spine and head in line with body (ears above shoulders), slowly tuck chin in, as if creating a double chin

--> hold 5-10 seconds then relax, repeat 5-10 times

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Improve gait biomechanics

Abnormal movement patterns and/or static ankle positioning contribute to instability and increase the risk of ankle injury because of excess stress put on the ligaments and joints. Targeting foot/ankle alignment and gait mechanics may correct movement patterns that lead to ankle injury and relieve stress on the tissue.

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Chronic Ankle Instability: Kettlebell Toe Raises

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Chronic Ankle Instability: Kettlebell Toe Raises

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Strengthen tibialis anterior using a kettlebell - seated variation

Sit on a bench with your foot hanging off the edge. Hook the handle of a kettlebell with the toes of one foot.

Keeping your knee straight, slowly lower your foot into plantar flexion (pointing downward). Then, bring your foot up into dorsiflexion (toes toward your shin). Hold for 1–2 seconds at the top.

Lower slowly and repeat for 12–15 reps per foot.

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Strengthen gluteus medius

Lay on side with both knees bent at 90 degrees and feet together. Stack hips and shoulders, and align feet with hips

Lift top knee towards the ceiling as high as you can without losing feet contact or rotating hips. Hold this position for 5 seconds, then slowly lower knee until you are back in starting position

Perform 3 sets of 10 repetitions per day. Repeat on the other side

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Chronic ankle instability: Heel/calf raises

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Chronic ankle instability: Heel/calf raises

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Strengthen posterior (calf muscles) and lateral (fibularis muscles) compartments of the leg

Stand with feet shoulder-width apart and knees slightly bent. Externally rotate ankles about 30 degrees so toes are facing away from midline

Slowly raise both heels off the ground until toes are bearing your weight and hold this position for 5-10 seconds, then slowly lower heels back to ground

Repeat for 15 repetitions 2 times per day

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Chronic ankle instability: Resisted ankle inversions 

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Chronic ankle instability: Resisted ankle inversions 

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Strengthens medial stabilizers, including tibialis posterior and flexor digitorum longus

Secure a resistance band to a stable object and loop the opposite end around the inside of your foot

Assure that the band is pulled to tension, then invert the ankle towards midline (toes pointed inward), stretching the band even further.

Return to starting position in a slow and controlled manner.

Repeat 10 times, 3x per day

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Strengthening lower trapezius, serratus anterior, deep neck flexors

Stand with your back against a wall, feet about 6 inches away from the wall. Press your lower back, mid-back, and head gently against the wall. Place your arms in a "goalpost" position (elbows bent at 90°), with wrists and elbows touching the wall if shoulder mobility allows. Slowly slide your arms upward, keeping them in contact with the wall as much as possible. Reach as high as you can without shrugging your shoulders. Lower back to the starting position with control.

Perform 10–12 reps, for 2–3 sets.

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Strengthens upper traps, lower traps, rhomboids, and cervical stabilizers

Lie face down on a mat with your arms extended overhead in a "Y" position, thumbs pointed towards the ceiling. Engage core and keep your head in a neutral position. Lift arms off the mat while squeezing shoulder blades together, maintaining the "Y" shape. Hold for 2-3 seconds at the top, then slowly lower back down.

Perform 10-15 reps for 2-3 sets.

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Lie in a prone position on level ground and place arms above head. Allow the forehead to rest gently on the floor.

Ensure that the crease of the elbows is slightly above the ears, and align the wrists with the shoulder joints. The inside of the elbows and lower stomach should maintain most of the body's weight through contact with the ground.

Perform a slight chin tuck with a neutral spine, activating the deep neck flexor muscles.

Lastly, raise your chest to the ceiling while maintaining the positioning and supportive points.

Repeat for 10 reps twice per day

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Hold affected arm out in front of you with your palm facing upwards

With unaffected arm, gently pull affected palm down towards the floor until a stretch in the top of the arm is felt.

Hold stretch for 20-30 seconds

Then, pull palm up towards your body so that it is facing your body. The stretch should be felt in the back of the arm. Hold for 20-30 seconds

Repeat 3-5 times per day

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Medial Epicondylitis: Shoulder slider stretch

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Medial Epicondylitis: Shoulder slider stretch

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Stand facing the wall with feet shoulder width apart.

Put the affected arm's palm against the wall at shoulder height, keeping elbow rigid.

Lean forward while keeping arm straight and elbow rigid. A stretch in the back of the should and front of pec should be felt.

Hold stretch for 30 seconds

Repeat stretch 3-5 times per day.

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Medial epicondylitis: Stress ball squeeze

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Medial epicondylitis: Stress ball squeeze

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Equipment: Stress ball or any small ball with a little squish

With affected arm, put stress ball in hand and squeeze ball 20 times.

Repeat 3-5 times per day

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Medial epicondylitis: Wrist flexion  strength

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Medial epicondylitis: Wrist flexion  strength

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Equipment: Light weight dumbbell or weighted house hold item like a can

Note: Weight should only be added if you can flex wrist without pain

To start, bend your elbow to 90 degrees and support your forearm on a table with your wrist placed over the edge

With palm up, bend your wrist towards your body as far as you can. Hold for 1 second and slowly relax wrist over 3 seconds.

Repeat 30 times (If pain free) 1x/day

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Medial Epicondylitis: Finger Extensor/Intrinsic Hand Muscles

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Medial Epicondylitis: Finger Extensor/Intrinsic Hand Muscles

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Strengthens finger extensors and intrinsic hand muscles, which helps balance flexor dominance.

Place a rubber band or finger extensor band around all five fingers, including your thumb. (Finger extensor bands are readily available from online retailers) Start with your fingers close together in a relaxed position. Slowly spread your fingers apart, stretching the band. Hold for 2–3 seconds at the widest point. Slowly return to the starting position.

Perform 15–20 reps, for 2–3 sets.

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Medial epicondylitis: pronation & supination exercise

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Medial epicondylitis: pronation & supination exercise

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Strengthen pronator and supinator muscle groups of the forearm and biceps brachii

Equipment: light weight dumbbell or any weighted household item

Stand with arm out in front of you with elbow either fully straight or slightly bent. Make sure weight is secure in grip. Start with palm facing to the side (inward)

Slowly rotate wrist so that palm is facing upward, then slowly rotate palm inward until palm is facing downward.

Repeat 30 times per arm daily

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Stretches Latissimus Dorsi

Kneeling, place elbows shoulder-width apart on a bench (or something of similar height)

Hold the handle of a broomstick in this position

Drop your tailbone towards your feet and allow your chest to drop towards the floor

Your elbows should be higher than your head

Hold this position for 10 seconds

Repeat every morning and night for 10 reps each to take tension off of the affected elbow.

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Reduce pain and inflammation

Use R.I.C.E, rest after flare ups, use ice and compression to decease swelling, and elevate.

Strengthen and stabilize ankle: Use resistance band stretches to strengthen muscle, balance train to increase proprioception to the ankle, and calf raises to strengthen stabilizer muscles.

Manual therapy techniques to increase range of motion and reduce stiffness.

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--> reduce pain and inflammation, protect the injured structures while avoiding excessive immobilization and maintaining mobility within a pain-free rang of motion

--> encourage early, gentle movement by educating the patient on posture and ergonomic modifications

--> minimize fear-avoidance behaviour and promote confidence in movement

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--> improve cervical range of motion and begin strengthening exercises: isometric progressing to isotonic

--> enhance neuromuscular control and proprioception: deep cervical flexor training

--> gradually reintroduce daily activities and functional movements

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--> restore full cervical strength, endurance and mobility: implementing quadruped for deep neck flexor and extensor endurance

--> enhance dynamic stability and motor control

--> introduce sport or job specific rehabilitation

--> promote long term self- management strategies and injury prevention

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Modify climbing and training load - Avoid aggravating movements (e.g., over-gripping, pull-ups) while maintaining general activity.

Gentle Movement - Encourage movement, including range of motion for wrist and elbow

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Improve tendon tolerance – Introduce isometric exercises (Finger boarding)

Correct muscle imbalances – Strengthen antagonists (extensors, shoulders, scapular stabilizers) to reduce strain on the flexors

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Progressive loading of the forearm flexors – Implement eccentric wrist curls and finger extensor work (e.g., rubber band exercises)

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Chronic Ankle Instability: Recurrent Ankle Injury

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Chronic Ankle Instability: Recurrent Ankle Injury

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Recurrent injury to the ankle joint, particularly of the ATFL and CFL, results in progressive ligamentous laxity that compromises the structural integrity of the joint capsule. This can cause excess motion of the joint.

Neuromuscular deficits also arise due to peripheral nerve damage as a result of repetitive ankle injury. Nerve dysfunction weakens motor activity of the lateral leg muscles that stabilize the ankle and prevent excessive inversion.

Focus on strengthening key stabilizing musculature like the peroneal muscles, the calf muscles, and glutes to improve ankle stability and joint control.

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four phases:

1. impact phase: torso moves forward while the head momentarily lags behind due to inertia

2. S phase: the neck forcefully hyperextends as the head is thrown backwards potentially damaging anterior neck structures

3. flexion phase: the head rebounds forward into rapid hyper-flexion, straining posterior neck musculature and potentially spraining posterior ligaments

4. recovery phase: the head and neck settle but soft tissue damage, inflammation and neuromuscular dysfunction may persist

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Medial Epicondylitis: Repetitive Overuse & Microtrauma

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Medial Epicondylitis: Repetitive Overuse & Microtrauma

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Climber’s elbow results from chronic overuse of the wrist flexors and pronator teres, which originate at the medial epicondyle of the humerus.

Repetitive gripping, pulling, and flexing lead to micro-tears and collagen degeneration in the forearm flexor tendons.

Central sensitization may develop, making the pain persist even after the primary tissue injury has healed