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Subjective: When I was in high school, I played basketball. I quickly found out that I had intense foot pain while both walking and running. It felt like there were needles poking my feet. Standing on my toes also hurt. Even while sitting down, my foot (mainly my arch area) ached so badly and they just felt tired. My feet also hurt in the morning getting out of bed.

Objective: Pain was primarily located at the arch of the foot through the plantar fascia. Interventions that were performed included different methods of taping so that I could play in my games. After games, KT tape was used. I also routinely got my feet cupped and scraped.

Assessment: My feet were cupped and scraped multiple times per week (2-3x). Feet exercises were also being done, such as toe splays/curls, and other toe and arch control movements. All these things helped my feet in the moment, but the sharp pains did keep coming back.

Plan: The combination of cupping, scraping, and the exercises made my feet feel stronger. These things continued to be done until the end of the season. There was also variation of exercises added as time went on.

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S: I grew up playing soccer since I was about 4-5 years old. I played throughout my high school years and strained my groin two times. I was in pain while running, kicking a ball, and after exercise.

O: There was increasing pain in the groin area whenever the muscle was used. I tried wrapping it up and it temporarily masked the pain. Then I got a brace which provided extra support which helped a lot but I started to rely on the brace. I had to slowly stop using it.

A: I went to physical therapy both times for multiple weeks. I was doing strengthening exercises for the groin and the muscles surrounding it. At physical therapy they would also massage the groin and stretch it after sessions, followed with ice.

P: My physical therapist gave me a list of exercises to do daily. The exercises helped me strengthen my groin and helped my body get back into my sport. I still carry a brace with me if the pain gets to the point where I need it but I haven't used it in a while.

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Subjective: I started dancing at the age of 11. I’ve had my fair share of minor injuries but not any serious injuries that affected my day to day life until I was 15. At the time I was dancing almost every day for several hours. I was apart of the dance company and a pre-professional program at my studio and we did several dance performances yearly.

Objective: Towards the end of the season we had a performance and at one point my back gave out. I thought nothing of it at first and then the pain continued for days on end. I couldn’t sit still, my back would spasm and I would have to leave school. Once I went to the doctor they couldn’t diagnose anything specific that happened to my back but I needed to rest and recover before any PT or re strengthening. It was hard not to do anything and keep myself busy but once the PT started and I could move my body it was better.

Assessment: After several weeks of PT and rest I was finally able to start cross training. This included Pilates on the reformer. I had to start really slow and re learn how to properly support my back and strengthen my core

Plan: It took about 3 months to get back into dancing but still today I continue Pilates training and weight training to support my dancing skills.

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Subjective: I started playing lacrosse around 5-6 years old. For my whole life, I played on club teams, my high school team, and a club team during my first year of college. I fractured a lower lumbar due to overuse when I was in high school which caused consistent pain.

Objective: Pain was located in my lower back, and it started to increase. I tried using icy hot to mask the pain, but that wasn’t working. I went to the doctor, and they made a back brace that was perfectly molded to my body. Wearing the back brace daily relieved my pain and the physical therapist gave me exercises to strengthen my lower back.

Plan: Using the back brace for 6 weeks and consistently doing the exercises made my back feel stronger and helped the pain go away helping me to play lacrosse again. The strengthening exercises continued to support my back while playing.

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S: Just a few weeks ago, I was playing a weird version of ultimate frisbee (one of those big yoga balls was used in lieu of the frisbee) with some friends. I ran to grab the ball and smacked my face on the back of my friend's head. There was a loud crunch noise and my nose swelled up and got really bruised.

O: Pain was located on the superior aspect of the nasal bone. There was also bruising and swelling around the area in pain. There was also persistent breathing difficulties. I also experienced headaches and drowsiness the day of and for two days after the incident.

A: I was advised to not participate in physical activity until the swelling went down. I was also advised to not participate in physical activity until they could tell if I had a concussion or not. After finding out that I had a concussion, I was advised to not participate in physical activity for the next few weeks.

P: Rest and icing were the pain things I could do to help myself heal faster. Other than some headache medication, sleeping and avoiding any rigorous activity was the only thing I could really do to help the healing process. I still get headaches.

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S: During the summer of this year, I took No-Gi Brazilian Jiu Jitsu more seriously and would go as often as possible, during this summer block of training my partner caught me in a standing guillotine choke into full guard, rather than tapping I resisted and slipped out of his submission. Resulting in acute neck pain for more than 2-3 weeks. I knew something was off because the next day, any left lateral flexion or left rotation I would have a pinching nerve which made it very difficult to do any day task such as driving, studying, and sleeping.

O: The pain was located at the left sternocleidomastoid and left trapezius. To mask the pain I would ice, apply biofreeze, and do assisted neck towel exercises to aid in left neck lateral flexion. Time to time I would ask family members to do manual therapy and massage the point area of pain.

A: While I did not go to formal physical therapy, I used many of the therapeutic advice given to clients when I did my summer internship in a private practice. Exercises I would do are neck retractions, towel lateral flexions, SCM stretches, and I did not train in Jiu Jitsu for 3 weeks to avoid more injuries.

P: During the four weeks I took my rehab seriously so I can train again. I still do my neck exercises and gotten great advice from the Manoa strength and conditioning coach on what exercises to do. I use the neck machines provided by Manoa whenever I have class in the weight room. The neck pain lessened throughout the following weeks, but now I practice tapping early whenever I feel like there is crank in my neck or other joints.

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S: In my freshman year of high school, I injured my back during a basketball game. I didn't do anything that I could think of that caused the pain, but it came on suddenly and was almost incapacitating.

O: I first tried to fight through the pain y using IcyHot, using compression wraps, and icing after practice and games. But the sharp pain was persistent and would not go away. Eventually, I went to see a physical therapist and I was given some stim as well as a bit of chiropractic adjustment.

A: I only went to the physical therapist one time, but oddly enough, most of my pain went away after the first session.

P: After most of the pain was gone, I took extra measures to ensure I wouldn't reinjure my back. I continue to use compression, as well as hot packs to keep my spine mobile.

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S: In high school, injuries weren't common to me until my fourth year of wrestling, when I dislocated my pinky and elbow and had reoccurring knee pain. My senior year started strong but after getting injured, I became hesitant and scared of getting hurt again. This not only affected my performance but also my motivation for the sport I loved so much. Throughout the entire rest of the season, I wouldn't give my 110% like I used to because of inconsistent PT as well as being scared

O: The left elbow was dislocated medially and swelling was present for about 5-6 days. The pain was intense during the first couple of weeks and began to subside, reoccurring every now and then. About a month later, the right pinky dislocated at the PIP. The swelling lasted only a few days but the pain was persistent for about a week. Ibuprofen and Tylenol are what I took to help with the swelling and the pain for both injuries. The knee pain was located medially on the right knee but no diagnosis was made officially. Although it was on and off, the pain intensified after specific training at the practice. For all injuries/ occurring pain, I went to the athletic training for pre and post-therapy 5 days a week that included hot/ cold packs, specific strengthening exercises and stretches, and massages. There was also a scheduled PT for the elbow injury once a week

A: After initial immobilization, the pain subsided and with hot ice packs, this minimized and managed the pain pre and post-practice. Because I went back to training quite early (no restrictions), the work done in the athletic training room and at PT didn't help as much as it should. I was not letting the injuries fully heal. Taping, bracing, and pain medication helped manage pain and let me compete and practice daily but improvements in getting back to full strength were slow.

P: Because of the intense training during the season interfering with therapy and recovery, after the season I would still go to the ATR for about a month or two to do strengthening exercises and hot/ cold packs. It wasn't until maybe 4-5 months post elbow injury I was able to do a full push-up without any pain. Getting back to 100% strength and mobility was quick after the season as there were no setbacks or intense training to impede the recovery process.

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S- when I was in high school I dislocated my shoulder playing baseball. It all happened so fast, I swung the bat and sure enough my shoulder popped out.

O- there was a sharp pain that really took over me. I know I was yelling in pain and I ran into the dugout. I then was evaluating it and realized it popped itself back into place on the way into the dugout. Excessive movement and frantic panic mustve done it.

A- I basically just took off for a while and rested it from baseball and lifting for months. It really took a while to build the strength back and my stability to this day is still not the greatest.

P- now what I do is take extra precaution with overhead movements in lifting becuase I feel the instability there mainly when I perform these movements. I also make sure to give it adequate rest. Once or twice a month my shoulder has these times where it just feels terrible and I have always thought about getting it looked at again

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S: In high school during judo practice, my partner was coming in for a throw but she accidentally stepped on foot. My second right toe got caught, it was pushed into excessive toe extension.

O: Pain was mostly at the middle and distal phalanges of the toe. Tapping the top of the toe would cause pain. It was very difficult to put weight on it, making it hard to walk. There was swelling and bruising that lasted around 1-2 weeks.

A: I did not go the doctors because I wanted so be able to play in the season. So I taped my big toe to the second toe as a splint. I put a flatten cotton ball between the toe to minimize friction. This helped reduce the pain while walking.

P: I keep my toes taped for amount 4-6 weeks until the pain was fully gone. I made sure to wear footwear that was flat so it didn't cause any excess pain. Once the season was over I minimized my physical activity so I could let me toe fully heal.

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My sister had a bone fracture when she was little. It happened when she was playing the monkey bar at the playground. She fell and her bone was fractured.

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S: In my junior year of high school, I hurt my back. I was at football practice and during a play, I turned suddenly. Immediately after the play, I felt my back seize. The muscles in the middle of my back felt tight. I was in a noticeable amount of pain when I would run or try to turn.

O: The pain was located on the medial part of the right side of my back. There were not any fractures or any discs out of place. The area did not really have any swelling and was not visibly deformed. There was a pain when I would inhale as well as when I would flex my spine. I could still move my head and neck without pain.

A: The athletic trainer determined that I likely strained my back. The area was around the bottom of the trapezius muscle/the upper part of the latissimus dorsi. There were no MRI or other special tests used to determine further extent of the injury.

P: I was given instructions to ice the area. I was then told to rest for the next week, and I would check in with the trainer each day after class. I was slowly let back into individual drills and conditioning sessions. At the end of three weeks, I was back in full contact drills with no noticeable pain. In weightlifting sessions, I did exercises focused on the muscles of the back more often.

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(Matthew Barnes) S: ACL torn during volleyball game, solely landed on left leg with upper body twisted toward it, tearing ACL, lateral meniscus, and sprained MCL.

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(Matthew Barnes) S: ACL torn during volleyball game, solely landed on left leg with upper body twisted toward it, tearing ACL, lateral meniscus, and sprained MCL.

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O: Arthroscopic surgery with a cadaver transplant 1 month after injury to minimize swelling

A: After 7 months of PT, gradual increase in physicality.

P: Re-tore cadaver alongside meniscus again 7 months after surgery during a basketball game due to landing on the same knee. Same story, this time 10 months PT.

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Subjective: I started weightlifting at the age of 15 and did not spent enough time researching proper form and what muscles each exercise works before starting in the gym. I went up in weight too quick and ended up straining my back while doing hip thrusts. After many doctors appointments and x-rays I found out my spine was pushed out of place and had become too straight in my lower back region causing a lot of pain throughout the day.

Objective: The pain was mostly only in my lower back but would occasionally shoot pain down into the back of my legs. I would only sleep on my back and stopped lifting weights into the pain was resolved. I would also spend an hour a day laying on the ground with a round pillow under my lower back to increase the curve in my spine.

Assessment: After several months of doing these things I slowly got back into lifting weights and spent my time off researching ways to pursue weightlifting without injuring yourself. I started slow and would only increase weight when I felt very ready and would go up by 2.5 pounds each set.

Plan: I am now able to lift weights properly and know what it feels like when something is wrong and will not continue to push myself. I still continue to educate myself on proper form and also never increase the weight until I am comfortable will the current weight I am doing.

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Subjective: In my senior year of high school, I played basketball. During one game I was sprinting and landed on the opponent's foot causing my ankle to roll. The second time I rolled my ankle was after jumping in the air, I landed on one of my teammates foot. Both time, I felt the same pain with being able to put some weight on it. However, it sidelined me for a lot of the season which was devastating.

Objective: The pain occur when I put some weight on it. The pain was mainly on the outside portion of my ankle (for both). I iced my ankle after every practice after being cleared and wore an ankle brace every practice. Putting weight on it was also something I felt like I needed and not neglect.

Assessment: The pain being on the outside portion of my ankle lets me know it was most likely an inversion sprain. Putting pressure with fingers to identify the area in which it hurt more, helped understand what type it was. It was a lower level inversion sprain. It makes sense because the way my foot landed, which was landing on the outside of my foot, and being able to put some weight on it.

Plan: I would ice my ankle every time after practice. I try to avoid standing up if my ankle hurts. I also would try to put pressure on it while it was not hurting. I also would do exercises that helps my ankles like balancing exercises. I would rehab exercises until it looked and felt like 100% l.

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S: I played soccer since I was around 8 and when I was in high school I also ran track. I would run almost every day and then when soccer season started up I eventually got injured.

O: I was playing a game and then every time I started to sprint my shin would hurt like crazy. So much so that I couldn't really walk after I triggered the pain from sprinting.

A: I had scans and x-rays done and I had actually gotten fractured on my fibula as a result of over use. I was wearing a boot and using crutches for a little bit and then doing a lot of pool exercises and resting.

P: I mainly rested up considering I was out for the season and tried to stay active by doing pool workouts.

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S: I ran track and field, mid to long distance for 6 seasons from the ages of 12 to 17. In a regional qualifying event for the 1600 meter, 20 meters from the finish I tore my hip flexor.  I limped across the finish line and could barely stand to take a step without tears. It felt like my muscles were individually being ripped apart with any flexion, extension, or rotation revolving around my left hip.

O: Immobilization seemed to be the only thing that helped. Any sort of movement was extremely painful. I iced it as applied compression the first few days after the injury occurred.

A: I went to my primary care physician first, and he directed me to a specialist. It was determined that the injury was a partial tear in my psoas muscles and extensive strain on my rectus femoris and iliacus.

P: The injury was not in need of surgery, however physical therapy was. I went and did therapy for 6 weeks, 3 days a week, and rested from running and all other high intensity activity. After serious determination and consistency, I was able to make a full recovery in about 2 months.

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S- when I was in high school, I was playing football and I went to tackle someone with my left shoulder. When we connected it felt like my shoulder just got ripped off. At first it just felt kind of limp and staticky but after a few minutes it became more of a pain, and I couldn't move it. My coaches told me it was just a stinger, so I ended up going back into the game.

O- There was increasing pain deep in my shoulder socket going back to my scapula combined with lack of movement. After a few minutes the pain did not decrease but my mobility was slightly starting to come back to where I was able to continue activity. I did not receive any care or aid for the incident.

A- I still have not received any actual medical diagnosis but I think I received an injury to my shoulder probably a tendon and a muscle issue and it ended up healing tight and maybe slightly incorrect. I try to do stretches and warmups to help with the mobility.

P- My plan is to continue to do stretches and exercises that help with pain and mobility. I'm also going to limit exercises that hurt and work on my sleeping position. When I'm done with school, and I have insurance and more time I plan on getting medical help and doing PT.

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S: Last week I was swimming in the end lane and hit my right wrist on the gutter while doing a fly stroke. It didn't start hurting until I got home later that day. I iced it and didn't use it as much for the next few days but the pain didn't go away.

O: Moderate swelling of the right wrist and increasing pain on the palm side of the wrist when in use.

A: Moderate sprain of left wrist. No fracture of a bone.

P: Wear a wrist splint, get an x-ray, follow up with doctor in one week with x-ray results.

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S: In college freshmen year, I weightlifted as a hobby. I always overworked my muscle and worked out daily and felt numb throughout my entire body. I could barely feel my body when I wake up and fall asleep.

O: When I worked out, I would feel the numbness tingling my muscle group I am working out. I began doing sports like MMA to get more blood adrenaline and physical contact which helped boiled my blood and give me the fight or flight scenario. Although I had to quit when I got injured badly from a drive punch in my kidney and left permanent damages.

A: At the time I hadn't seek a physical therapist which I should've but had taken a break from weightlifting and MMA. I rested in a comfortable spot icing it and resting as much as I could. Resting is good for letting your muscles grow and get most out of the workout which I have not done.

P: Just by resting and taking about my daily routinely workout, my muscles, kidney, and rest of my body had time to rest and recover. By not exerting my body, it gave it the time needed to recover from the kidney shot but also when coming back to the gym I could feel the tears of my muscle and the numbness was gone. I let my muscles recover instead of tearing it daily which caused the numbness.

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Subjective: I was on a slippery hike when we were heading down a steep hill. I was not wearing proper hiking shoes, and I fell down the hill onto my inverted ankle. I heard a pop and I could not move, there was pain to the touch and I could not bear weight on my foot.

Objective: Pain was located on the lateral side of my left foot. As I fell on my inverted ankle, palpating the anterior talofibular ligament was too tender and swollen to locate.

Assessment: It was suspected that I had either broken my fibula because of not being able to see/locate it due to the swelling, but it was later confirmed that I had a more severe inversion ankle sprain.

P: After the diagnosis, I was given crutches to minimize weight bearing on my ankle, as well as given a brace to stabilize my ankle while healing for about 3 months. It is also recommended that I wear the correct footwear whenever I hike to prevent more ankle/foot injuries in the future.

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Subjective: I have been surfing since the age of 4. As I grew older I started to surf bigger and bigger waves. One day when I was around 16 years old, I sprained my ankle as well as tweaking my neck during a bad wipeout at Sandy Beach. Everything hurt to move and felt stiff.

Objective: The pain I experienced was mostly located around my right ankle and up to my shin at times. As for my neck, it just felt as if I slept wrong on it and nothing a massage couldnʻt fix.

Assessment: I went to urgent care to get it checked out after the wipeout happened. I did sprain my ankle but my neck was perfectly fine. They put me on pain relievers and gave me a couple of exercises to do to help the healing process.

Plan: My mom helped me alot with taking some pain relievers as well as helping to stretch, massage, and exercise my foot. My neck luckily healed within a day or two but my sprained ankle stayed around for another week or so. After that, the pain went away and my ankle healed normally. I donʻt have any complications today and it functions normally.

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Subjective:
Back in high school when I it wrestling season, I suffered a mild concussion. This happened all very quick within a span of minutes of starting the match. I went for a judo flip type move slipped at some point and somehow hit my head on the mat. I was told that I became unconscious but still breathing. I don’t remember anything after this (still to this very day.)

Objective:
After becoming conscious a few moments after, the only pain I had was a headache. A migraine that only lasted about that night as I remember.

Assessment:
Because it was only a mild concussion, I had to sit out for a few weeks instead of a months. I believe I sat out and rested for about 2-3 weeks. It took sometime to fully recover but am happy I rested and didn’t push to get back to play.

Plan:
Rest and recovery are very important to a concussed patient. Limited activities that required me to do much thinking and concentrating. Lying in a dark room with very little to no noise was recommended as well. After a few days of complete rest, I was able to return to light activities and it took sometime after to fully return.

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Bobby HoltSubjective: I have been physical my entire life, Football, track, and field in High school. Joined the army and maintained a gym set lifestyle. I hurt my knee in Army ranger school. Which for the most part you will need to restart the entire course.  Objective: I could not hold weight on my back. I could not keep up with the other Rangers. And a few days later the medical drop. I was bed rested for two weeks. The pain over time went away. Started working out afterwards at light weight. Plan: 1 year later I went back and completed the course. I switched my work out to a more knee demanding workout. With the thought process of if it breaks, it needs to break now. I continue to be careful on that knee. During my old airborne jumps I favored that knee. 

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Bobby HoltSubjective: I have been physical my entire life, Football, track, and field in High school. Joined the army and maintained a gym set lifestyle. I hurt my knee in Army ranger school. Which for the most part you will need to restart the entire course.  Objective: I could not hold weight on my back. I could not keep up with the other Rangers. And a few days later the medical drop. I was bed rested for two weeks. The pain over time went away. Started working out afterwards at light weight. Plan: 1 year later I went back and completed the course. I switched my work out to a more knee demanding workout. With the thought process of if it breaks, it needs to break now. I continue to be careful on that knee. During my old airborne jumps I favored that knee. 

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Subjective: I played soccer from when I was about 5 years old up until college. The summer before high school, I sprained my ankle after getting my cleat stuck in the ground during a slide tackle. I could not bare weight on my foot for about a week. I then re-sprained my ankle twice during my highschool soccer career.

Objective: The pain mostly surrounded the outside of my ankle since those were the ligaments I tore. I spent most of my time laying in bed with my foot elevated with ice on and off. When moving around, I'd either hop or use a boot on my left ankle to put light weight on.

Assesment: After several weeks of no activity on the ankle, I began trying to walk on it putting light weight on it. From there I would just add more weight I was putting on that ankle being careful not to roll it. After about a month I began practice again but would have to take frequent breaks when pain would increase. Eventually I went back into games with an ankle brace tightly wrapped which helped a lot. Since I never let it fully heal, I resprained that ankle twice off of landing jumps wrong.

Plan: I always am sure to wear an ankle brace when participating in intense events. I also try to stay active to keep it moving and strong.

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S: I started playing soccer when I was 8 years old. I continued to play for both club teams and school teams up until the end of high school. I never had any extreme injuries until gym class my freshman year, we were completing our soccer unit, and a fellow student was playing in socks on the turf. He went to make a quick turn and slipped, sliding into the medial side of my right ankle. I heard a loud popping sound and i was unable to put weight on it.
O: Pain was located all throughout my ankle, especially on the lateral side. swelling began immediately and bruising began on the lateral side. Ankle felt loose and unable to put weight on it.
A: I got an X-Ray on my ankle to make sure nothing was broken. I was put in a walking boot for a month until i was able to put weight on it
P: I complete about 4 months of physical therapy. I would go twice a week until i gained back my full ankle function.

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S: I grew up playing baseball from the age of 5, all throughout high school, and for 3 years in college. I pulled my hamstring twice while running during practice. I was in pain walking or doing anything at all times.
O: There was a sharp pain in my hamstring area all down my leg and especially in my left gluteal muscles. I elevated my leg and iced it about 5-6 times a day which helped numb it but it still hurt a lot.
A: I went to physical therapy everyday for a month. I was doing stretching exercises and light strengthening exercises for my quad, hamstring, calves, and glutes. My sessions would end with 20 minutes of icing my hamstring.
P: My trainer gave me a set of exercises and stretches to do daily. The exercises helped me strengthen my hamstring and its surrounding muscles. Also helped me heal quicker and get back on the field. To this day I still can feel my hamstring feels a little weird but I stretch and workout everyday.

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S: I was a swimmer for a majority of my life and I swam 2+ hours a day 6 days a week. One day, I was experiencing pain in my ribcage while swimming. When I went home and looked in the mirror, I noticed the left side of my ribcage protruding. I went and showed my mom and at first she blew it off and said I was skinny. After showing her how it was different, she started worrying that it was possibly cancer.

O: The pain in my ribcage occurred when I would swim freestyle. More precisely, when I would pull in freestyle. I was relying on Tylenol to help alleviate my pain, but eventually it became too unbearable. Soon, I would go hours or days without being able to breathe in or laugh without a sharp pain in my ribcage.

A: I went to my local physical therapist to see if he could figure out what was wrong after not finding anything on an x-ray. He was able to find that my ribcage was rotated around my spine due to my scoliosis and swimming. When I would swim freestyle and pull my arm, it would pull/stretch the ligaments connected to my ribcage to a point that they had never been and should never be stretched.

P: After consulting both with my physical therapist and my scoliosis doctor, who is known in the world of orthopedics (Stuart L. Weinstein MD), I decided to quit competitively swimming in high school. After quitting, my physical therapist started giving me exercises to do daily to help alleviate the pain in my ribcage. Now, about 6 years later, I am finally able to swim in the pool again (but at a much less rigorous pace).

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S: I've always sort of had back problems since I was a kid (yes I have a back of an old man). But during football sometimes it would be sore after practice. Then one practice I made a tackle and I just kind of fell to the ground. And I couldn't really get up or turn my body. Come to find out I ended up straining my back that day so I missed a lot of the season my sophomore year due to that.

O: I would normally use a heating pad at night and lay with it for about an hour. And it would feel decent that night but the next day it would hurt the same. I then would used ice pack of course and it was the same results. So I went to the doctors and did the whole 9.

A: I went to physical therapy for about 2-3 months to strengthen areas that would help my back. And slowly it would help but not fully.

P: After I started to finish up my sessions it felt better but continued to do what I did their at home. I took extra precautions and got a cortisone shot also. Then from that I gave myself time to relax and let my back rest.

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Subjective: I started playing basketball at around 12-13 years old. I've never had a major injury, but I had my first major injury playing basketball. I went up for a layup and I was hit on the way up and I fell. I fell directly on my wrist.

Objective: There was visibly something wrong with wrist and I couldn't move it at all. There looked like there was a bone poking out of it because of the bump where I fell.

Assessment: I went to the ER directly after. I was diagnosed with a distal radius fracture, and was going to be out for 3-6 weeks so I couldn't play basketball for the team anymore.

Plan: I had to wear a cast over my entire forearm just to heal my wrist. I had to wear to it for about 2 months.

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Subjective: I started outrigger paddling when I was 14. I've dealt with injuries involving my shoulder and my trapezius throughout my paddling journey, but they've only been minor injuries. I'd always experience pain in my latissimus dorsi and my deltoids.

Objective: One time during practice, we were out in the ocean about 2 miles off shore. We were doing sprint pieces up wind and I strained my shoulder while switching my paddle to the other side. My crew immediately paddled to shore and grabbed and wrapped my shoulder. It was painful for me to move my arm above my head.

Assessment: I did not go to physical therapy to help with my strain, but I did stay out of practice for about two weeks and use the "REST" protocol.

Plan:  Eventually, I did exercises in the gym to help such as using light dumbbells to create figure 8's, and also incoporated neck stretches. Once I was able to have a better ROM in my shoulder, I took it easy at practice by using the one-man canoe to focus on pulling my own body weight.

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Subjective: I started dancing ballet at the age of 4. Training on my studio’s jr company, planning on entering the professional dance industry after high school. At the age of 16, I landed on my ankle wrong in class, landing from a grand jete. I felt immediate sharp pain in my left ankle, it hurt to just simply walk and put weight on the ankle.
Objective: my ankle was very visibly swollen, I had a very large “cankle”. My ankle was also starting to bruise.
Assessment: I went to urgent care where the doctor said I “sprained my ankle”. I continuously was misdiagnosed for 4 months where I continued to dance on it. I then saw a sport specialist who did an MRI. MRI scans showed a posterior malleolus fracture and some tears. I was put into a boot for 3 weeks of no physical activity and saw how progression went. I was cleared to dance after a month, but my tears were chronic and did not heal well. During COVID my injuries finally got better as I was forced to stop dancing.
Plan: rest and no dancing was the answer to my injury. My ankle is still a bit of a cankle and has some sensitivity to intense workouts, but is significantly better than it was. I recently saw an orthopedic surgeon to receive input on next steps in proceeding my ankle recovery, although I’m not sure if I want to proceed with that yet.