Female Athlete Injuries To the best of your ability, answer the - PowerPoint PPT Presentation

Pre-Test Female Athlete Injuries To the best of your ability, answer the questions on the ● paper I pass out. By: Shayna Wilson Top injuries females are more prone to Ankle Sprain Ankle Sprain What is it? ● ● Shoulder Troubles ● Knee injuries ● Shin Splints ● What causes it? ● ● Hip Flexor Strain ● Stress Fractures Plantar Fasciitis ●

Ankle Sprain Exercises Ankle sprain stretches ● Towel Stretch Sitting Exercise #1 ● ○ Start sitting on the ground with legs Hold for 6 seconds ○ straight in front of you ○ Use bands for resistance when ○ Hold for 24-30 seconds comfortable Repeat 2-4 times ○ Sitting Exercise #2 ● ● Calf Stretch ○ Hold for 6 seconds ○ Start standing, facing a wall Hold 15-30 seconds ○ ○ Repeat 2-4 times Seated Stretch ● Start sitting on the ground with legs ○ straight in front of you Hold for 10 seconds ○ ○ Repeat 10 times What I’ve found Shin Splints Toe Raises What is it? ● ● Seated Stretch What causes it? ● ● Writing the alphabet with my foot ●

Shin Splints Exercises Shin Splints Stretches Wall Shin Raises Standing Stretch ● ● Start with your back to a wall and Start standing ○ ○ your heels about a foot from the ○ Hold for 10 seconds wall Kneeling Stretch ● ○ Repeat for 3 sets of 10-15 reps Start kneeling ○ Heel Step Downs ● ○ Hold 12-20 seconds Start standing shoulder width apart Seated Stretch ○ ● on a box or something similar Start sitting in a chair ○ Repeat for 10-15 reps ○ ○ Hold for 15-20 seconds Repeat each foot ○ What I’ve Found Hip flexor strain Heel raises on stairs What is it? ● ● Figure eights on heels What causes it? ● ● Point toes and then flex them ●

Hip flexor exercises Hip flexor stretches Lunges Seated butterfly ● ● Start standing Start sitting on the floor ○ ○ ○ 5 times each leg ○ Hold 10-30 seconds Repeat 3 times Pigeon Pose ○ ● Floor-sliding mountain climbers ● Begin in plank position ○ ○ Start in pushup position ○ Hold until you feel like 10 times each leg you've gotten a good stretch ○ ○ Repeat 3 time ○ Repeat on other side Bridges ● Start laying on your back ○ ○ Hold 5 seconds Repeat 3 times ○ What i’ve found Works cited Pigeon pose ● www.moveforwardpt.com/SymptomsConditionsDetail.aspx?cid=2490a5b7-f185-44ed-a6b1-5518984c902d. Bumgardner, Wendy. “A 1-Minute Stretch for Your Shins.” Verywell Fit , www.verywellfit.com/shin-stretches-standing-stetch-3436425. Dr. Robert J. Haley June 06, 2017 Sponsored By: “4 Stretches To Combat Shin Splints.” Bodybuilding.com , 6 June 2017, www.bodybuilding.com/content/4-stretches-to-combat-shin-splints.html. “Ankle Sprain: Causes, Symptoms, and Diagnosis.” Healthline , Healthline Media, Stretching www.healthline.com/health/ankle-sprain. ● “Sprained Ankle: Rehabilitation Exercises.” Sprained Ankle: Rehabilitation Exercises | Michigan Medicine , www.uofmhealth.org/health-library/te7604. www.aofas.org/footcaremd/how-to/foot-injury/Pages/How-to-Ankle-Sprain-Stretching-Exercises.aspx. “Ankle Sprain - Topic Overview.” WebMD , WebMD, www.webmd.com/a-to-z-guides/tc/ankle-sprain-overview#1. “Hip Flexor Strain: Causes, Symptoms, and Treatment.” Healthline , Healthline Media, Mountain climbers www.healthline.com/health/hip-flexor-strain#causes. ● www.healthline.com/health/fitness-exercise/hip-flexor-exercises#stretches. “Summit Medical Group Web Site.” Summit Medical Group , www.summitmedicalgroup.com/library/adult_health/sma_iliopsoas_tendonitis/. Shmerling, MD Robert H. “The Gender Gap in Sports Injuries.” Harvard Health Blog , 3 Dec. 2015, www.health.harvard.edu/blog/the-gender-gap-in-sports-injuries-201512038708.