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

Female Athlete Injuries

By: Shayna Wilson

Pre-Test

• To the best of your ability, answer the questions on the

paper I pass out.

Top injuries females are more prone to

• Ankle Sprain
• Shoulder Troubles
• Knee injuries
• Shin Splints
• Hip Flexor Strain
• Stress Fractures
• Plantar Fasciitis

Ankle Sprain

• What is it?
• What causes it?

Ankle Sprain Exercises

• Sitting Exercise #1

○ Hold for 6 seconds ○ Use bands for resistance when comfortable

• Sitting Exercise #2

○ Hold for 6 seconds

Ankle sprain stretches

• Towel Stretch

○ Start sitting on the ground with legs straight in front of you ○ Hold for 24-30 seconds ○ Repeat 2-4 times

• Calf Stretch

○ 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

• Toe Raises
• Seated Stretch
• Writing the alphabet with my foot

Shin Splints

• What is it?
• What causes it?

Shin Splints Exercises

• Wall Shin Raises

○ Start with your back to a wall and your heels about a foot from the wall ○ Repeat for 3 sets of 10-15 reps

• Heel Step Downs

○ Start standing shoulder width apart

• n a box or something similar

○ Repeat for 10-15 reps

Shin Splints Stretches

• Standing Stretch

○ Start standing ○ Hold for 10 seconds

• Kneeling Stretch

○ Start kneeling ○ Hold 12-20 seconds

• Seated Stretch

○ Start sitting in a chair ○ Hold for 15-20 seconds ○ Repeat each foot

What I’ve Found

• Heel raises on stairs
• Figure eights on heels
• Point toes and then flex them

Hip flexor strain

• What is it?
• What causes it?

Hip flexor exercises

• Lunges

○ Start standing ○ 5 times each leg ○ Repeat 3 times

• Floor-sliding mountain climbers

○ Start in pushup position ○ 10 times each leg ○ Repeat 3 time

Hip flexor stretches

• Seated butterfly

○ Start sitting on the floor ○ Hold 10-30 seconds

• Pigeon Pose

○ Begin in plank position ○ Hold until you feel like you've gotten a good stretch ○ Repeat on other side

• Bridges

○ Start laying on your back ○ Hold 5 seconds ○ Repeat 3 times

What i’ve found

• Pigeon pose
• Stretching
• Mountain climbers

Works cited

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, 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, 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.