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SYMPTOMS
Pain on heel cord, calf, or back of heel, soreness during running or jumping when pushing off due to over-exertion, improper stretching, hard shoe or sneaker heel, sudden twist.
PREVENTION
Proper stretch before and after exercise, padded heel in the shoe, gradual conditioning to activity. Use padded heel cup.
TREATMENT
Apply ice 20 min. on, 20 min. off, 3X/day. Take aspirin, if O.K. with doctor 4X/day for 7 days. Gradually stretch tendon (lean against wall, keeping heel flat on ground). This will stretch the upper calf.

SYMPTOMS
Pain, swelling, loss of motion, pain during walking resulting from landing on outside of foot and stretching ligaments.
PREVENTION
Crutches, cane, walking within pain tolerance. Periodically move ankle up and down to prevent stiffness and blood clotting.
TREATMENT
Ice - 20 min. on 20 min. off, 3X/day till swelling subsides. Apply ace bandage from toes to upper calf, leaving no openings. Elevation - lie flat with foot on a pillow about 18" off the ground. If pain persists for 3 days call doctor.

SYMPTOMS
Itching and redness between toes or on sole of foot. Scaly, dry skin caused by superficial fungus infection, soil in locker rooms, excessive sweating, dirty socks. Highly contagious.
PREVENTION
Two pairs of socks, washed daily. Thongs or foot covering in shower or locker room and other public places. Powder feet daily.
TREATMENT
Wash feet 3X/day thoroughly, especially between the toes. Apply anti-fungal ointment or spray. Expose feet to air. Wash socks daily and powder over fungal spray during activity.

SYMPTOMS
Pain, swelling, loss of motion resulting from a direct blow or over-use of muscles.
PREVENTION
Proper conditioning, flexibility, protective padding if engaging in contact sport.
TREATMENT
ICE - 20 min. on, 20min. Off, 3X/day. Do not apply heat. Stretch slowly till soreness (don't bounce) while icing. Apply ace bandage above, over and below area, leaving no openings for swelling to pool. Exercise within pain tolerance, through dull ache. Do not exercise through sharp pain.

SYMPTOMS
Extreme weakness, pale, cool, clammy skin, weak rapid pulse, nausea, excessive water and nutrient loss.
PREVENTION
Proper conditioning. If hot/humid outside remove all excess clothing. If hot/dry, wear loose, light clothing.
TREATMENT
Lay patient flat with feet elevated, drink juices or salted water. If body is hot, cool down with cold compresses. Have patient relax. If body cool, cover with blanket.

SYMPTOMS
Dry (no sweating), red skin, temperature elevation, strong, rapid pulse.
PREVENTION
Gradual conditioning. No heavy exertion in hot,humid (over 90%) weather.
TREATMENTS
True emergency, life threatening. CALL AMBULANCE IMMEDIATELY. Cool entire body, place cold packs on pressure points (armpits, groin, temple).

SYMPTOMS
Pain and swelling from a direct blow or repetitive training involving, pressure or trauma to the heel.
PREVENTION
Proper footwear with protective padding.
TREATMENT
Ice - 20 min. on, 20 min. off, 3X/day until symptoms subside. Avoid using pad directly on affected area - leave opening over sore spot. If pain persists for more than 3 days, call doctor.

SYMPTOMS
Pain, swelling, redness at junction of nail and skin due to trauma, improper footwear, improper nail care, heredity.
TPREVENTION
Cut nail straight across. Do not cut edges, wear proper fitting shoes.
TTREATMENT
Warm soaks, wear 2 pairs of socks, soft shoes. Cut "V" in center of nail, apply anti-bacterial ointment, keep clean. If pain persists, call doctor.

SYMPTOMS
Pain, swelling, loss of motion, resulting from jamming toe into surface, tight shoes or from kicking an object.
PREVENTION
Proper footwear, walking carefully.
TREATMENT
Place toe in cold water (55 degrees F) 3X/day for 20 min. Move toe up and down within pain tolerance. Wrap toe in gauze.

SYMPTOMS
Immediate tightness and spasm in muscle, pain due to fluid imbalance, improper conditioning.
PREVENTION
Proper diet (salt, apples, bananas, oranges), gradual conditioning to increase flexibility
TREATMENT
Stretch the involved area immediately, massage area of muscle where spasm is occurring.

SYMPTOMS
Bleeding from one or both nostrils resulting from a direct blow or over-exerting.
PREVENTION
Avoid contact or over-exertion.
TREATMENT
Do not lay down or place head backwards, clamp nostrils together or place gauze in bleeding nostril. Stand up straight, apply ice.

SYMPTOMS
Pain, tightness in belly of muscle, swelling, occasional loss of motion if severe, resulting from improper stretching, extreme muscular fatigue, salt and potassium imbalance, sudden twisting motion.
PREVENTION
Conditioning prior to excessive exertion
TREATMENT
Ice - 20 min. on, 20 min. off, 3X/day, ace bandage, slow gradual stretch of involved area. When there is no pain upon walking, begin jogging, then increase pace gradually.

SYMPTOMS
Pain and cramping in side of stomach with pain increasing if you continue to run - due to loss of fluid (salt and potassium) while running in hot climate or to over-exertion.
PREVENTION
Add salt to food, eat bananas, apples or oranges 12 hours before activity. Eat carbohydrates 1 day prior to activity, avoid eating 2 1/2 hours before exercise. No sweets or sugar. Gradual conditioning for activity.
TREATMENT
Apply pressure with hand, directly on the area of pain. Then slowly stretch out the cramped area.

SYMPTOMS
Pain on middle, inside or outside of lower leg due to heavy running, improper footwear, running on hard surface and poor flexibility.
PREVENTION
Good footwear, gradual conditioning, flexibility. Exercise by walking on heel of foot, outside of foot, inside of foot.
TREATMENT
Apply ice on painful area before and after activity. Pain on A) inside of leg: Strengthen muscles that turn foot in by walking around on outside of foot. Place arches in both shoes. B) outside of leg: Run less till pain subsides. If pain persists, get X-ray 10-14 days after symptoms begin. C) front of leg: Do calf stretches, get soft heel for shoe.

SYMPTOMS
Pain on outside of elbow during gripping movement. Swelling due to improper swinging motion over-use.
PREVENTION
Strengthen wrist by holding weight and moving hand up and down 20 times. 3X/day.
TREATMENT
Ice 3X/day, 20 min. on 20 min. off, before and after activity. Stretch hand in all motions, re-adjust stroke to eliminate those which produce pain.

Warm Up/Cool Down Stretches
Perform these stretches before and after sports activities to increase your flexibility, reduce muscle tension and significantly lower your chances of injury.

Stretch till you feel mild tension - not pain, and hold for 10 seconds. Tense feeling should decrease or stay the same.
Do not bounce. Stretch should be static.
To get blood going, jog about 1/4 mile before beginning your warm-up.

GROIN
Sitting with soles of feet together, grasp ankles and pull toward groin area. Place hands on inside and push knees out and down toward floor until you feel a stretch. Hold 10 seconds, relax and repeat 5 times.

QUADRICEPS
While standing bend knee and grasp ankle. Pull ankle toward buttocks until you feel a stretch. Hold 10 seconds, relax, repeat 5 times. Alternate legs.

HAMSTRINGS
Sit with one leg straight, other leg bent with heel against upper part of inner thigh. Lean over straight leg and grasp lower leg, pulling chin to knee. Keep knee straight. Hold 10 seconds, relax and repeat 5 times. Alternate legs.

CALF
Stand facing a wall. Using hands for balance, lower hips by bending knees toward ground and wall until you feel a stretch in lower calf. Do not allow heels to come off the floor. Hold 10 seconds, relax, repeat 5 times.

LOWER BACK
Lie on back, knees bent. Raise one knee touchiest, grasp with hands and pull in to chest. Hold till stretch is felt. Relax and repeat 5 times. Repeat with opposite leg, then both legs together.