Muscle Pain - Muscle Dynamics Clinic STOPS IT!
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Corrective Exercises
Meniscal Cartilage Tear

Passive knee extension: Do this exercise if you are unable to extend your knee fully. While lying on your back, place a rolled-up towel under the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. You may feel some discomfort while doing this exercise. Do the exercise several times a day.
This exercise can also be done while sitting in a chair with your heel on another chair or stool.
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of the foot on your injured side toward your buttock by pulling your knee toward your chest as you slide the heel. Return to the starting position. Do 2 sets of 15.

Standing calf stretch: Stand facing a wall with your hands on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Slowly lean into the wall until you feel a stretch in the back of your calf. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Do this exercise several times each day.
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Upper leg Issues
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One of the most common upper leg and thigh injury is a muscle or tendon strain, which can occur in any of the large muscle structures between the knee and the hip. A strain is an overextension of the muscle fibers that comprise the muscle organism, caused by either a repetitive movement or an imbalance in the relative strengths of the hamstring and the quadriceps. A strained tendon, often referred to as a "pull," frequently occurs in the hamstring, especially when the athlete moves explosively to accelerate. 

In some cases, certain of the long, cylindrical muscle fibers, which may number in the thousands, may be microscopically torn, without a rupture or other more serious damage to the muscle. 

GreaterTrochanter Syndrome

Greater trochanteric pain syndrome is a condition that causes pain over the outside of your upper thigh (or thighs). The cause is usually due to inflammation or injury to some of the tissues that lie over the bony prominence (the greater trochanter) at the top of the thigh bone (femur).
Tissues that lie over the greater trochanter include muscles, tendons, strong fibrous tissue (fascia), and bursae.  Greater trochanteric pain syndrome used to be called trochanteric bursitis.

Trochanteric bursitis may also be caused by a fall, by a spine disorder, by differences in the length of your legs, or as a complication of hip surgery.  You have pain on the upper outer area of your thigh or on the side of your hip. The pain is worse when you walk, bicycle, or go up or down stairs. You have pain when you move your thigh bone and feel tenderness in the area over the greater trochanter.

Referred Pain

If the source of pain is different from the area that it is being experienced in, it is commonly known as referred pain. Pain can be referred in the lower leg from other areas. 
Damage or injury to the lumbar spine (lower back) or surrounding muscles and ligaments can cause referred pain in the lower leg. This may be due to trauma, disc prolapses (‘slipped discs’) or degenerative conditions such as osteoarthritis. 

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Hamstring Strain

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A hamstring strain is a stretch or tear of a muscle in the group of muscles in the back of your thigh. This type of injury is often called a pulled muscle.
A hamstring muscle strain most often happens during activities such as running or jumping.
Symptoms may include:
  • A snapping or popping sound at the time of the injury
  • Pain or burning in the back of your upper leg
  • Pain when you walk or bend or straighten your leg
  • Bruising on your leg a few days after the injury