Search this page for QUICK LINKS or use the drop down AILMENTS MENU in the bar above for more details!
Photo Credit: Towfiqu barbhuiya @towfiqu999999
Locate Ailment/Diagnosis Below by Alphabetical Order
Get Started with Some Ortho Basics HERE
OrthoInfo Basics PDF Print Outs
https://orthoinfo.aaos.org/en/about-orthoinfo/OrthoInfo-Basics/basics-handouts/
Ankle Sprain
Information
Sprained Ankle - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/sprained-ankle/
Mayo Clinic Minute: Ankle sprains 101
Ankle Sprain | UConn Musculoskeletal Institute
Twisted or Rolled Ankle Sprain Treatment: FASTER Home Recovery Time! | Michigan Foot Doctors
https://youtu.be/w9NLjp4WJP0?si=mSrMYofmLvAtA-r-
Resources
Recovering from an ankle sprain - Harvard Health
https://www.health.harvard.edu/pain/recovering-from-an-ankle-sprain
Ankle 4 Way Theraband Stretch Demonstration - Physical Therapy Exercises (TSAOG Orthopedics and Spine)
5 Exercises to Rehab a Sprained Ankle | Rehab Science
Ankle Sprain? Is it BROKE? How to Tell & What to Do. How to Wrap. (Bob & Brad)
Ankle Rehabilitation: Phase 1 | The Children’s Hospital of Philadelphia
https://youtu.be/2d-mVqEwgbo?si=d3hSj8MCSVSXgcbG
Ankle Rehabilitation: Phase 2 | The Children’s Hospital of Philadelphia
https://youtu.be/Pm0AEYrToEc?si=5Y0QO8U84WIiZy9Q
Product Considerations
Aircast: https://a.co/d/5lnWvla
Brace:
Lace Up - Zenith: https://a.co/d/4TbsPMN
Lateral Support - ACE: https://a.co/d/aMOUpx0
Information
OrthoInfo from the American Academy of Orthopaedic Surgeons (AAOS)
https://orthoinfo.aaos.org/en/diseases--conditions/carpal-tunnel-syndrome/
Carpal Tunnel Syndrome: Pathophysiology and Comprehensive Guidelines for Clinical Evaluation and Treatment | National Library of Medicine | July 14, 2022
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9389835/
Efficacy of a soft hand brace and a wrist splint for carpal tunnel syndrome: A randomized controlled study | ResearchGate.net
Resources
How To Treat Carpal Tunnel Syndrome | Detailed Exercises | Dr Levi Harrison
WORKS FAST! 8 Home Exercises To Fix Carpal Tunnel Symptoms | Tone and Tighten
Alleviate carpal tunnel symptoms with self-massage and nerve flossing | Rachel Richards Massage
Median Nerve Glides or Nerve Flossing - Ask Doctor Jo | AskDoctorJo
Effects of taping therapy for carpal space expansion on electrophysiological change in patients with carpal tunnel syndrome
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5498095/
STRENGTHTAPE® | Kinesiology Tape | Carpal Tunnel (STRENGTHTAPE®)
Product Considerations
Kinesiology Tape:
OG Favorite - RockTape Sensitive: https://a.co/d/1BfPbkK
RockTape Original: https://a.co/d/4ZfTFqg
The Original Kinesio Tape: https://a.co/d/gjM3mPI
Good Value and Product - Nordic Lifting Tape - https://a.co/d/aZK44o8
Wrist Braces:
Carpal Tunnel
Cervical / Neck Pain
Information
Neck Pain and Problems - Johns Hopkins Medicine
https://www.hopkinsmedicine.org/health/conditions-and-diseases/neck-pain-and-problems
Neck Pain Overview | University of Maryland Medical Center
Neck Pain Causes | Veritas Health
https://youtu.be/uOv6f47LbGI?si=4krR_mSEr-wCdBIH
Resources
Neck Pain Relief Stretches - 5 Minute Real Time Routine: | AskDoctorJo
https://youtu.be/was4RtzpftfJs
The 7 BEST Posture Correction Exercises for Back & Neck Pain Relief! | PT Time with Tim | PT Time with Tim
10 Best Neck Exercises for Neck Pain Relief – Ask Doctor Jo | AskDoctorJo
Stretches for Neck, Shoulder & Upper Back Pain Relief | 10 min. Yoga to release Tension and Relax | Mady Morrison
Product Considerations
Coop Pillow: https://a.co/d/74eW2BW
Cervical Traction Wedge: https://a.co/d/dfwFdIj
Cervical Traction w/ Pump: https://a.co/d/iXTvokI
Foam Roller 6”x36” full foam roller: https://a.co/d/cBfLdgP
Posture Bra: https://a.co/d/iVJpM5V
Tennis Ball Sock - or - Massage Ball Roller: https://a.co/d/59b2iSZ
Posture Braces:
Adjustable - Gaiam - https://a.co/d/8XuUbuG
Best Seller -Comfy Brace- https://a.co/d/gp6TCmO
Posture Sensor and Trainer - Upright GO- https://a.co/d/8jULvmU
Dizziness/Vertigo (BPPV)
Information
Benign Paroxysmal Positional Vertigo (BPPV) - Balance & Dizziness Canada
https://balanceanddizziness.org/disorders/vestibular-disorders/bppv/
Benign Paroxysmal Positional Vertigo (BPPV)
https://vestibular.org/sites/default/files/page_files/BPPV.pdf
Understanding the Causes of Vertigo
Resources
Epley Maneuver to Treat BPPV Dizziness
Vertigo & Dizziness, Home Treatments | Bob & Brad
Gamer / eSports Resources
Information
The effects of too much gaming | Harvard Health
https://www.health.harvard.edu/blog/the-health-effects-of-too-much-gaming-2020122221645
Resources
Hand + Wrist Exercises For Gamers | Dr Levi Harrison
Hip Bursitis
Information
Hip Anatomy Video | Hip Orthopaedics Videos
https://www.ypo.education/orthopaedics/hip/hip-anatomy-t79/video/
Hip Bursitis - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/hip-bursitis/
Hip Bursitis Video | Hip Orthopaedics Videos
https://www.ypo.education/orthopaedics/hip/hip-bursitis-t5/video/
Hip/Trochanteric Bursitis? (Watch This!)
https://youtu.be/TJ3sJGTbZ9k?si=TbOekoQEpelHYduM
Resources
The 8 BEST Hip Bursitis Exercises & Stretches | PT Time with Tim
5 Best Exercises to FIX Hip Bursitis (Pain on Outside of Hip) | HT Physio - Over-Fifties Specialist
https://youtu.be/lRTEnTT4vlY?si=liAmXqqjRW7zZnCh
IT Band Pain
Information
Iliotibial Band Syndrome (ITBS): Causes, Symptoms & Treatment | Cleveland Clinic
https://my.clevelandclinic.org/health/diseases/21967-iliotibial-band-syndrome
Ready to Race: IT Band Syndrome | MedStar Health
Heal a Painful IT Band | Core Exercise Solutions
https://www.youtube.com/watch?v=XR8znjKXKG
Resources
Iliotibial Band Syndrome Strengthening Exercises | Dartmouth-Hitchcock Medical Center
https://www.dartmouth-hitchcock.org/sites/default/files/2020-12/it-band-exercises.pdf
Iliotibial (IT) Band Syndrome: Causes, Symptoms, Recovery Times, Treatment | Sports Injury Physio
Yoga for IT Band – 10 min Stretches for Iliotibial Band Syndrome | Yoga with Joelle
https://youtu.be/WbDS4XE5SKs?si=Yd9gOKnoanFgifxQ
How To Fix IT Band Knee Pain FAST - The RIGHT Exercises For BETTER Results | Tone and Tighten
https://youtu.be/c9uPHuLtkZI?si=nMvfTNj0L8Vt-7Dp
How To Foam Roll Your IT Band | Home Treatment For IT Band Pain
https://youtu.be/jVvUW4SAMuk?si=IaMQhuCluzXusogu
Product Considerations
Foam Roller 6”x36” full foam roller: https://a.co/d/cBfLdgP
IT Band Strap: https://a.co/d/b7FVBEG
Knee Arthritis / Osteoarthritis (OA) of the Knee
Information
Stages of Knee Osteoarthritis | Bioventus
https://youtu.be/BBqjltHNOrc?si=cu0nuallURSQsUnK
Topical Diclofenac, an Efficacious Treatment for Osteoarthritis: A Narrative Review | National Library of Medicine:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7211216/
Knee Braces: Current Evidence and Clinical Recommendations for Their Use | American Family Physician
https://www.aafp.org/pubs/afp/issues/2000/0115/p411.html
Resources
Knee Arthritis Pain Relief Exercises | Dr. Jeffrey Peng MD
5 Exercises for Knee Joint Arthritis | Rehab Science
https://youtu.be/Aoa3JEOYn_I?si=Iwy7zGlNrcfIzdQy
Product Considerations
Arthritis Cream:
Aspercreme: https://a.co/d/hi0kSod
Voltaren Arthritis Pain Gel: https://a.co/d/53Fw5Dj
Ice Pack Wrap: https://a.co/d/5CbsNsd
Knee Support Braces:
Copper Fit Knee Compression Sleeve w/ Menthol - Highly Rated: https://a.co/d/j2UH0kG
Dr. Brace Elite Knee Brace w/ Stabilizers: https://a.co/d/ejtK3H5
Knee Pain
Information
Knee Anatomy Video | Medical Video Library:
https://www.ypo.education/orthopaedics/knee/knee-anatomy-t194/video/
Common Knee Injuries | OrthoInfo AAOS:
https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries/
Knee Pain Types Explained | Bob and Brad
https://www.youtube.com/watch?v=UIs8mEw9WXc
Knee Pain Location Chart | The Chelsea Knee Clinic:
https://www.thechelseakneeclinic.com/blog/knee-pain-location-chart/
Knee Braces: Current Evidence and Clinical Recommendations for Their Use | American Family Physician
https://www.aafp.org/pubs/afp/issues/2000/0115/p411.html
Resources
Knee Pain Exercises - Physical Therapy For Knee Pain | Jessica Valant Pilates
Effects of McConnell and Kinesio Tapings on Pain and Gait Parameters during Stair Ambulation in Patients with Patellofemoral Pain Syndrome | National Library of Medicine
https://pubmed.ncbi.nlm.nih.gov/36143896/
McConnell Taping for PFPS / Patellofemoral Pain Syndrome | PhysioTutors:
MCCONNELL KNEE TAPING (OFFICIAL) | McConnell Physiotherapy Group:
Product Considerations
Arthritis Cream:
Aspercreme: https://a.co/d/hi0kSod
Voltaren Arthritis Pain Gel: https://a.co/d/53Fw5Dj
Cover Roll: https://a.co/d/e9n4Jty & Leuko Tape: https://a.co/d/0LDk71a
Foam Roller 6”x36” full foam roller: https://a.co/d/cBfLdgP
Ice Pack Wrap: https://a.co/d/5CbsNsd
Knee Support Braces:
Copper Fit Knee Compression Sleeve w/ Menthol - Highly Rated: https://a.co/d/j2UH0kG
Dr. Brace Elite Knee Brace w/ Stabilizers: https://a.co/d/ejtK3H5
Mueller - https://a.co/d/7fJAV5d
Patellar Tendon Braces:
McDavid - Adjustable - Different Sizes Available: https://a.co/d/eQGoOC2
Bodyprox 2-Pack - Adjustable - Highly Rated: https://a.co/d/bnKnmBy
Lumbar / Low Back Pain
Information
Low Back Pain | OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/low-back-pain/
Neurosurgeon explains: Doctor recommended treatment of Low Back Pain - the first 12 weeks. | Best Practice Health
Lumbar Back Bracing Study | clinicaltrials.gov
https://clinicaltrials.gov/study/NCT03484403
Infrared Radiation in the Management of Musculoskeletal Conditions and Chronic Pain: A Systematic Review | National Library of Medicine
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8946909/
Resources
Back Pain Relief Exercises & Stretches - Ask Doctor Jo
Yoga For Lower Back Pain | Yoga With Adriene
Yoga For Back Pain | Yoga Basics | Yoga With Adriene
Product Considerations
Back Brace: https://a.co/d/ine6N4d
Heat Therapy:
Classic Rubber Hot Water Bottle: https://a.co/d/jdsMm1T
Infrared (880nm) and Red Light (660nm) Therapy Cordless Wrap: https://a.co/d/dfFEEcS
Jade/Tourmaline Gemstone Far Infrared Light Heating Pad: https://a.co/d/2nv2Tik
Microwave Heating Pad - SacksyThyme: https://a.co/d/1kg9Y6c
ThermaCare Heating Patch: https://a.co/d/3zaq7T4
Ice Pack: https://a.co/d/c7w2Nvy
DIY Corner
Get a plastic water bottle.
Pour out just a little and recap.
Freeze it!
Roll it under the bottom of your foot for self-massage and cold therapy!
5 minutes if you can handle it!
Plantar Fasciitis
Information
Plantar Fasciitis and Bone Spurs - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/plantar-fasciitis-and-bone-spurs/
Plantar Fasciitis | Johns Hopkins Medicine
https://www.hopkinsmedicine.org/health/conditions-and-diseases/plantar-fasciitis#vm_A_2fba5e7c
Plantar Fasciitis: Causes, Symptoms, and Treatment | Merck Manual Consumer Version | Merck Manuals
https://youtu.be/A4jyGwZMC00?si=W-EBqZKUbSTmHIwU
Resources
5 Best Plantar Fasciitis Pain Relief Treatments - Ask Doctor Jo
Fix Plantar Fasciitis Fast - Foot Pain Gone (50+) | Bob & Brad
https://youtu.be/Eq0SssY4ZXs?si=5mszr1qjFUW3vhOt
Product Considerations
Frozen water bottle
Night Splint
Runner Resources
https://www.omegaprojectpt.com/blog
Information
11 Ways to Outwit Running Injuries - Mayo Clinic
https://youtu.be/aNvPWn0JQ8k?si=-01H9rVMixLgEPFR
The Science of Marathon Running | Be Smart
https://youtu.be/2WuB8BhUJrc?si=DCdXC95Pg8NQrgu7
Resources
The PERFECT runners injury prevention routine | Stephen Scullion - Olympic Marathoner
https://youtu.be/3PTevxJB-QU?si=LamJx0bPB2Ho6KXe
Running Injuries & How To Run Without Pain (Runners Knee, Plantar Fasciitis, Shin Splints)
How To Run Properly | Running Technique Explained | Global Triathlon Network
Sciatic Nerve Pain / Sciatica
Information
Sciatica - Symptoms and Causes - Mayo Clinic:
https://www.mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435
What is Sciatica - HonorHealth:
https://www.honorhealth.com/medical-services/spine-care/sciatica
Resources
Absolute Best Exercise for Sciatica & Herniated Disc - McKenzie Approach:
7 Exercises for Back Pain Using the McKenzie Method
Shin Splints
Information
Shin Splints - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/shin-splints/
Resources
Shin Splints | Medial Tibial Stress Syndrome (Exercises, Rehab, Strengthening)
Shoulder Pain
Information
Shoulder Anatomy Video | Medical Video Library:
https://www.ypo.education/orthopaedics/shoulder/shoulder-anatomy-t192/video/
Common Shoulder Injuries:
https://orthoinfo.aaos.org/en/diseases--conditions/common-shoulder-injuries/
Resources
Scapular Stability Exercises (Beginner):
Absolute Best Shoulder Impingement Exercises (Self-Treatments):
Rotator Cuff and Shoulder Conditioning Program:
https://orthoinfo.aaos.org/en/recovery/rotator-cuff-and-shoulder-conditioning-program/
Product Considerations
Surf Training
Information
The Complete Guide to Surf Training | SurferToday
https://www.surfertoday.com/surf-training
Resources
The Best Yoga Poses for Surfers | SurferToday
https://www.surfertoday.com/surfing/the-best-yoga-poses-for-surfers
Yoga for Surfers | Yoga with Adrienne
https://youtu.be/EqwgJpXA8O0?si=uK2glOu6OVusp6y0
How to Surf Better - Warmup for Surfers - Dynamic Stretching | Surf Strength Coach
Temporomandibular Joint (TMJ) Syndrome
Information
TMJ disorders - Diagnosis and treatment - Mayo Clinic
https://www.mayoclinic.org/diseases-conditions/tmj/diagnosis-treatment/drc-20350945
TMJ Pain: Headaches, Earaches and Spasms
Resources
8 Ways to Help Manage Temporomandibular Joint Disorders
Temporomandibular Joint Disorder Explained (TMJ Dysfunction) | Includes Treatment & Anatomy
TMJ Pain Relief with Simple Exercises & Stretches - Ask Doctor Jo
DIY Corner
Make Your Own Ice Cup
Fill a paper cup with water below the top (to allow the ice to expand) and place in freezer.
Once frozen, peel off the paper cup to expose the ice and use for an ice massage. Repeat as it melts.
Tennis Elbow / Lateral Epicondylitis
Information
Tennis Elbow (Lateral Epicondylitis) - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/
Resources
How To Fix Tennis Elbow in 3 Simple Steps
How To Fix Tennis Elbow (Step-By-Step Tutorial)
Product Considerations
Ice Cup: https://a.co/d/9t0kwts
Tennis Elbow Braces:
Trigger Finger
Information
Resources
Top 3 Trigger Finger Exercises
Product Considerations
Wrist Pain/Sprain
Information
Wrist Sprains - OrthoInfo
https://orthoinfo.aaos.org/en/diseases--conditions/wrist-sprains/
What is the Slowest Healing Bone in your Body? (Hint: It's in Your Wrist!) | Virtual Hand Care
https://youtu.be/t4_eP047syY?si=RgQC633VJK5AX3AE
Resources
WRIST PAIN FIXED in 6 minutes | BABY FINGER SIDE OF THE WRIST | Physiotherapy | Physio Evangelist
https://youtu.be/lTC3NKENAD8?si=gwl5dNh8W0Wsp1Yn
Fix Wrist Pain with Decompression & 3 Stretches | Bob & Brad
https://youtu.be/OLV03UgOLRE?si=o67iQl7GFv9WNHKB
Simple Home Exercises To STOP Wrist Pain [WORKS FAST!] | Tone and Tighten
https://youtu.be/74eHCazxWXI?si=GRY9SCn5ErrRAjRX
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MORE TO COME!!!
We’re just getting warmed up :-)
Photo Credit: Orthopedic’s Garden