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I-

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I-

Rest

Ice. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while you're awake. If you have vascular disease, diabetes or decreased sensation, talk with your doctor before applying ice.

Compression. To help stop swelling, compress the ankle with an elastic bandage until the swelling stops. Don't hinder circulation by wrapping too tightly. Begin wrapping at the end farthest from your heart.

Elevation. To reduce swelling, elevate your ankle above the level of your heart, especially at night. Gravity helps reduce swelling by draining excess fluid.

if you have someone near you who can wrap your foot it would help a lot.

M-

Trace the alphabet with your toe, which encourages ankle movement in all directions. Trace the alphabet 1 to 3 times.

Sit in a chair with your foot flat on the floor. Slowly move your knee side to side while keeping your foot pressed flat. Continue for 2 to 3 minutes.

p- Sit with your leg straight in front of you. Place a rolled towel under the ball of your foot, holding the towel at both ends. Gently pull the towel toward you while keeping your knee straight. Hold this position for 15 to 30 seconds, and repeat 2 to 4 times. In moderate to severe ankle sprains, it may be too painful at first to pull your toes far enough to feel a stretch in your calf. Use caution, and let pain be your guide.
R-
Stand on your injured foot only, hold your arms out to the sides, and close your eyes. If you feel unsteady, stand in a doorway so you can put your hands on the door frame to help you. When you can do this for 60 seconds.
SS- The athlete should be prepared for all types of exercises with a physical trainer.

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I - immobilization of the knee for a short period of time (seven to 10 days). During this time, the swelling is reduced, and the acute discomfort of the dislocation decreases.

M - 1.  Standing hamstring stretch: Put the heel of the leg on your injured side on a stool about 15 inches high. …

2.Quad sets: Sit on the floor with your injured leg straight and your other leg bent. ...

3.Straight leg raise: Lie on your back with your legs straight out in front of you. ...

4. Side-lying leg lift: Lie on your uninjured side.

P -  Stand with the foot of your injured leg on a support 3 to 5 inches (8 to 13 centimeters) high --like a small step or block of wood. Keep your other foot flat on the floor. Shift your weight onto the injured leg on the support. Straighten your injured leg as the other leg comes off the floor. Return to the starting position by bending your injured leg and slowly lowering your uninjured leg back to the floor. Do 2 sets of 15.

R - 1.Lie on your belly.

2.Tighten your thigh muscles, and then lift your leg straight up away from the floor                  3.Hold for about 6 seconds, slowly lower your leg back down, and rest a few seconds.

4. Do 8 to 12 repetitions, 3 times a day.

E - begin mobilization cautiously, also making use of neuromuscular facilitation techniques such as muscle contraction and release below the pain threshold, initially with the patient seated on a high couch; once a moderate recovery of joint motion has been achieved and the swelling has reduced appreciably, the same technique can be applied with the patient prone. In this stage it is useful to use a cycle ergometer, getting the patient to forward pedal and back pedal through a pain-free range of motion.

SS - The athlete should be prepared for the specific loads and demands to be experienced in their specific sport, including: cutting manoeuvres and pivoting exercises, performed for most of the team sports; plyometric and landing strategies, emphasized in any sports with jumps; one-leg stability, particularly exercises for martial arts; and proprioception, side stability, and landing capacities, which are stressed with skiers.

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Quad sets: Sit on the floor with your injured leg straight and your other leg bent. Press the back of the knee of your injured leg against the floor by tightening the muscles on the top of your thigh. Hold this position 10 seconds. Relax. Do 2 sets of 15.

Seated quad sets: Sit in a straight-back chair with your injured knee bent at a 90-degree angle. Try to tighten the top of your thigh muscles without moving your leg. Hold for 10 seconds. Do 2 sets of 15.

Knee stabilization: Wrap a piece of elastic tubing around the ankle of your uninjured leg. Tie a knot in the other end of the tubing and close it in a door at about ankle height.

Stand facing the door on the leg without tubing (your injured leg) and bend your knee slightly, keeping your thigh muscles tight. Stay in this position while you move the leg with the tubing (the uninjured leg) straight back behind you. Do 2 sets of 15.

Turn 90 degrees so the leg without tubing is closest to the door. Move the leg with tubing away from your body. Do 2 sets of 15.

Turn 90 degrees again so your back is to the door. Move the leg with tubing straight out in front of you. Do 2 sets of 15.

Turn your body 90 degrees again so the leg with tubing is closest to the door. Move the leg with tubing across your body. Do 2 sets of 15.

Hold onto a chair if you need help balancing. This exercise can be made more challenging by standing on a firm pillow or foam mat while you move the leg with tubing.

Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle on your injured side and lift your leg about 8 inches off the floor. Keep your leg straight and your thigh muscle tight. Slowly lower your leg back down to the floor. Do 2 sets of 15.

Wall squat with a ball: Stand with your back, shoulders, and head against a wall. Look straight ahead. Keep your shoulders relaxed and your feet 3 feet (90 centimeters) from the wall and shoulder's width apart. Place a soccer or basketball-sized ball behind your back. Keeping your back against the wall, slowly squat down to a 45-degree angle. Your thighs will not yet be parallel to the floor. Hold this position for 10 seconds and then slowly slide back up the wall. Repeat 10 times. Build up to 2 sets of 15.

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Like the innovation and finding exercise for the injuries. Keep it going. We will have a meeting on tuesday to connect I will be doing all grades this weekend so you will have an accurate grade. All of these assignments will help your grade and the other assignments will be closed so you cannot do them after tomorrow.

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Nadeem Khrisat, ACL Tear

I: ice, compression, or elevation of injury

M: actively helping range of motion and being active daily

P: coordination exercises

R: weights and resistance

E: repetition

SS: sport specific exercises to help get back into sport

ACL Tear:
Long Sitting Towel Calf Stretch, for as long as needed, 2 sets, 30 seconds

Supine Hamstring Stretch, for as long as needed, 2 sets, 30 seconds

Quad Sets, for as long as needed, 3-5 seconds, 2 sets, 10 reps

Ankle Pumps, for as long as needed, 2 sets, 10 reps

Heel Slides, for as long as needed, 3-5 seconds, 2 sets, 10 reps

Prone Hip Extension, for as long as needed, 2 sets, 10 reps

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I- Avoiding painful hand movement

Reduces risk of further injury.

Cold compress

Reduces inflammation and dulls sensation of pain.

RICE (Rest, Ice, Compression, Elevation)

Rest, ice, compression, and elevation. A first-aid treatment for sprains and strains.

M-Wrist stretch:

With one hand, help to bend the opposite wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Keep your elbow straight during this exercise. Do 3 sets on each hand
Stand at a table with your palms down, fingers flat, and elbows straight. Lean your body weight forward. Hold this position for 15 seconds. Repeat 3 times.

P- Wrist flexion stretch:

Stand with the back of your hands on a table, palms facing up, fingers pointing toward your body, and elbows straight. Lean away from the table. Hold this position for 15 to 30 seconds. Repeat 3 times.
Side to side: Gently move your wrist from side to side (a handshake motion). Hold for 5 seconds in each direction. Do 2 sets of 15.

R- Forearm pronation and supination:

With your elbow bent 90°, turn your palm upward and hold for 5 seconds. Slowly turn your palm downward and hold for 5 seconds. Make sure you keep your elbow at your side and bent 90° throughout this exercise. Do 3 sets of 10.
Flexion: Gently bend your wrist forward. Hold for 5 seconds. Do 2 sets of 15.

E- Wrist flexion:

Hold a can or hammer handle in your hand with your palm facing up. Bend your wrist upward. Slowly lower the weight and return to the starting position. Do 3 sets of 10. Gradually increase the weight of the can or weight you are holding.

S-Wrist extension:
Hold a soup can or hammer handle in your hand with your palm facing down. Slowly bend your wrist upward. Slowly lower the weight down into the starting position. Do 3 sets of 10. Gradually increase the weight of the object you are holding.
Extension: Gently bend your wrist backward. Hold this position 5 seconds. Do 2 sets of 15.

S- Grip strengthening:
Squeeze a rubber ball and hold for 5 seconds. Do 3 sets of 10.

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I- Avoiding painful hand movement

Reduces risk of further injury.

Cold compress

Reduces inflammation and dulls sensation of pain.

RICE (Rest, Ice, Compression, Elevation)

Rest, ice, compression, and elevation. A first-aid treatment for sprains and strains.

M-Wrist stretch:

With one hand, help to bend the opposite wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Keep your elbow straight during this exercise. Do 3 sets on each hand
Stand at a table with your palms down, fingers flat, and elbows straight. Lean your body weight forward. Hold this position for 15 seconds. Repeat 3 times.

P- Wrist flexion stretch:

Stand with the back of your hands on a table, palms facing up, fingers pointing toward your body, and elbows straight. Lean away from the table. Hold this position for 15 to 30 seconds. Repeat 3 times.
Side to side: Gently move your wrist from side to side (a handshake motion). Hold for 5 seconds in each direction. Do 2 sets of 15.

R- Forearm pronation and supination:

With your elbow bent 90°, turn your palm upward and hold for 5 seconds. Slowly turn your palm downward and hold for 5 seconds. Make sure you keep your elbow at your side and bent 90° throughout this exercise. Do 3 sets of 10.
Flexion: Gently bend your wrist forward. Hold for 5 seconds. Do 2 sets of 15.

E- Wrist flexion:

Hold a can or hammer handle in your hand with your palm facing up. Bend your wrist upward. Slowly lower the weight and return to the starting position. Do 3 sets of 10. Gradually increase the weight of the can or weight you are holding.

S-Wrist extension:
Hold a soup can or hammer handle in your hand with your palm facing down. Slowly bend your wrist upward. Slowly lower the weight down into the starting position. Do 3 sets of 10. Gradually increase the weight of the object you are holding.
Extension: Gently bend your wrist backward. Hold this position 5 seconds. Do 2 sets of 15.

S- Grip strengthening:
Squeeze a rubber ball and hold for 5 seconds. Do 3 sets of 10.

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I -  Rest, cold therapy and anti-inflammatory within a few weeks

M - Press the back of the hand on your injured side with your other hand to help bend your wrist. Hold for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction. Hold for 15 to 30 seconds.

P -  Flexion: Gently bend your wrist forward. ...

Extension: Gently bend your wrist backward. ...

Side to side: Gently move your wrist from side to side (a handshake motion). ...

Wrist stretch: Press the back of the hand on your injured side with your other hand to help bend your wrist

R - 1. Flexion: Gently bend your wrist forward. Hold for 5 seconds. Do 3 sets of 10. ...

2.  Extension: Gently bend your wrist backward. Hold this position 5 seconds. ...

3. Side to side: Gently move your wrist from side to side (a handshake motion).                    Hold for 5 seconds at each end.

E -  Squeeze a rubber ball and hold for 5 seconds. Do 3 sets of 10.

S S -   sports like golf and tennis can help with the wrist tendinitis.

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I- put ice on the elbow. This will help with the pain and will reduce some of the swelling. But the most important thing to do is to see a doctor.'
M- To improve your elbow flexion ROM, stand with your arm at your side. Actively bend your elbow up as far as possible, then grasp your forearm or wrist with your other hand and gently add over pressure. Hold the bent position of your elbow for five to 10 seconds, and then release the stretch by straightening your elbow. Repeat the exercise 10 times.
P-If you have a dislocated elbow or an injury to your elbow, wrist, or shoulder, you may benefit from physical therapy  with this exercise to help improve your ability to use your arm normally without pain.
R- Clinicians affect a patient's elbow flexion strength by varying the position of the elbow or shoulder joint. To correctly identify a change in strength as the result of intervention or disease, a clinician must standardize the position of both the shoulder and elbow when testing elbow strength. On the other hand, shoulder hyper extension is a useful position in which to exercise a patient with weakness of the biceps brachii, since the resulting muscle stretch enhances the muscle's force output.
E- repeat everyday for 10 minutes.

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I-Ice the area 3 times a day for 20 minutes.

M-

1. Bend your injured arm so that your elbow is at 90 degrees. ...

2. Use the fist of your bent arm to push down on the open palm of your other hand, tightening the triceps muscles in the back of your injured arm.

3. Hold for 5 seconds.

4. Repeat 10 times, tightening your triceps as much as you can without pain.

P- triceps extensions can help with triceps tendinitis to make the area stronger

R-dumbbell curls are a good was to give the triceps some Resistance to better strengthen it

E- repeat triceps extensions 3 sets of 15 with low weight
Sport Specific-Triceps tendinitis can be caused by overuse, often due to work-related activities or sports, such as throwing a baseball. It can also occur due to a sudden injury to the tendon

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I: Ice the wrist in cold water or ice and let it sit for a few minutes.
Wrap your wrist or buy a brace to ensure the range of motion and usage of the wrist decreases. Rest your wrist and minimize its activity to prevent further injury.
M: Flexion-gently bend your wrist forward and hold it for 5 seconds, do this for 3 sets of 10.
Extension- gently bend your wrist backwards and hold for 5 seconds, do this for 3 sets of 10.
Side to side- gently move your side from side to side and hold for 5 seconds at each side.
Wrist stretch- with one hand, help to bend the opposite wrist down by pressing the back of the hand and holding it down for 15 to 30 seconds.
Wrist Extension Stretch-stand at a table with your palms down, fingers flat,fingers straight, and lean your body weight forward and hold for 15 seconds. Repeat this 3 times.
Proprioception- take a soft ball and press it against the wall using the base of your palm. Rotate the ball in side to side and up and down motions.
Resistance training: take a light dumbbell and curl the dumbbell up and down using just your wrist, not elbow. Palm facing you.
Another exercise is take a light dumbbell, only this time having the back of your hand face you and moving the weight up and down using just your wrist.
Endurance- use a tiny squishy ball and squeeze the ball as tight as you can for 15 reps. Repeat this 3 times.
Sport Specific- sports such as tennis can have a lot of constant stress on the wrist, improve your range of motion by practicing this swinging motion to get your wrist used to the feel again.

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I: ice, compression, or elevation of injury
M: actively helping range of motion and being active daily
P: coordination exercises
R: weights and resistance
E: repetition
SS: sport specific exercises to help get back into sport

Carpal Tunnel Syndrome:
Wrist Extension Stretch for 3-4 weeks, 5-7 days a week, 5 reps, 4 times a day

Wrist Flexion Stretch for 3-4 weeks, 5-7 days a week, 5 reps, 4 times a day

Medial Nerve Glides for 3-4 weeks, 6-7 days a week, 10-15 reps a day

Tendon Glides for 3-4 weeks, 5-10 reps, 2-3 times a day, for as many days a week as tolerable