What is a Groin Strain/Sprain?

A groin strain is a tear or rupture of any one of the adductor muscles of the groin, resulting in pain of the inner thigh. Groin injuries can range from very mild to very severe.

Symptoms

Symptoms common with groin strain and sprains

• Pain and/or tenderness in the groin and/or inner thigh
• Pain when bringing legs together
• Pain when raising the knees
• Varied degrees of strength loss
• Varied degrees of function loss, loss in range of motion

If you experience any of the above symptoms, seek medical attention.

Causes

Common causes of groin injury include;

• Over stretching of the muscle
• Changing direction quickly during running, skating, jumping, etc.
• During rapid movements of the leg against resistance
• Falling
• Improper lifting of heavy objects
• Improper warm up
• Fatigue

Diagnosis

There are three different degrees of groin strain/sprain;

• Grade 1: When the muscle and/or tendon is over stretched or there is a minor tear. May be able to walk without pain, but running, jumping, kicking and/or stretching may cause pain
• Grade 2: When there is a moderate tearing of the muscle and/or tendon. Experiencing pain walking, bringing legs together, running, jumping, kicking and/or stretching.
• Grade 3: When there is tearing to a significant percentage of the muscle or tendon. Usually a sudden, sharp pain at the time of injury. Using the injured muscle will be painful when using it at all. There is usually significant bruising and swelling of injured area.

Treatment

Groin injuries can get progressively worse without treatment, it is important to receive treatment via;

• Immediately post injury, follow the RICE method
• Nonsteroidal antiinflammatory drugs such as aspirin, ibuprofen, and naproxen (consult doctor before taking any medications)
• Rest
• Ice
• Compression
• Elevation
• Nonsteroidal antiinflammatory drugs such as aspirin, ibuprofen, and naproxen (consult doctor before taking any medications)
• Bracing, taping, or other supportive products

Depending on severity you may need to seek other forms of treatment such as;

• Physical therapy
• Massage therapy
• Stretching
• Ultrasound
• Electrotherapy
• Acupuncture

Prevention

Some preventative measures that can be taken to reduce the risk of groin injuries include;

• Stretching
• Proper warm-up before activity
• Strengthening of the adductor muscles
• Increase the intensity and length of exercise gradually
• Use proper equipment including shoes when exercising or participating in sports
• Stay hydrated, this ensures your muscles and tendons are well lubricated
• Get help with lifting heavy objects

What is a Patellar Dislocation?

More commonly known as the kneecap, the patella is a sesamoid bone that sits in front of the knee joint. Proper tracking of the patella would prevent any discomfort that would arise from the knee joint. A patellar dislocation is simply where the patella is knocked out of its’ normal path of tracking. There are complete dislocations and partial dislocations, which are called subluxations. One of the leading causes of patellar dislocations is the lack of strength of the quadriceps muscles. The quadriceps can help assist in holding the patella in place when it is hit with a force that causes it to dislocate.

Causes

In sports, patellar dislocations are a acute injury that is caused by a sudden twist of the leg and/or a blow to the knee that causes the patella to move laterally to the tracking surface of the knee. Other secondary causes of patellar dislocations include:

• History of patellar dislocations
• Shallow patellofemoral groove
• Tight muscles that insert near/around the knee (IT Band, Hip flexors, Biceps femoris, vastus lateralis)

Symptoms

Being an acute injury, symptoms of patellar dislocations are very limited but very identifiable. These symptoms include:

• Swelling on and around the patella
• “Kneecap slipped out of place” feeling
• Visible lateral translation of the patella
• Pain with flexion and extension of the knee
• Instability with weight bearing exercises

Treatment

There are many ways to treat patellar dislocations. These methods consist of:

• Patellar relocation by a health professional
• Physiotherapy
• Pain-reducing medications
• Anti-inflammatory medications
• RICE: Rest, Ice, Compression, Elevation
• Chiropractic therapy
• Surgery in extreme cases

Prevention

Due to the fact that patella dislocations are a “out-of-the-blue” injury, preventative measures are only limited to strengthening the quadriceps muscle. Once a patella dislocation has occurred, the risk of a following patellar dislocation increases to 50% if no therapeutic measures are taken.

A concussion is a type of brain injury that can be caused by a blow or hit to the head, that would cause the brain to move around inside of the skull. Anyone can get a concussion, ranging from children to older adults.

Causes:

Concussions are caused when the brain shifts inside the skull and forcefully slides or hits the inner walls. Concussions can also be caused by a shearing of the white and grey matter of the brain. This shifting or shearing can be caused by;

• Hard blow to the head
• Sudden acceleration or deceleration such as during a car accident
• Being violently shaken
• Hard falls where the head can be hit or jarred

Symptoms

The signs of a concussion may include:

• memory problems
• confusion
• drowsiness or feeling sluggish
• dizziness
• double vision or blurred vision
• headache
• nausea or vomiting
• sensitivity to light or noise
• balance problems
• slowed reaction to stimuli

The symptoms may begin immediately, or they may not develop for hours, days, weeks, or even months following your injury.

Treatment and Prevention

Treatment for a concussion depends on the severity of your symptoms. Most concussions don’t require surgery or any major medical treatment. If you experience headaches due to the concussion you can use acetaminophen. The best treatment for a concussion is prevention.  Regarding concussions from sport, protective equipment such as helmets and mouth guards should be worn to absorb forces, and equipment should be the latest in technology where feasible. Athletes and non-athletes should maintain their body strength and physical fitness as there is the possibility that stronger musculature can protect against forces transmitted through the body and better control any forces transmitted to the head and neck.

What is Osgood-Schlatter Disease?

Osgood-Schlatter disease is a common cause of knee pain in growing children and young teens. During growth spurts , certain muscles and tendons grow rather quickly , and now all at the same rate. Differences in size and strength of the quadricep muscles can put more stress on the growth plate near the top of the shinbone. When the growth plate is weak, it's more prone to injury resulting in irritation in a painful lump below the kneecap. This is common for those participating in high-impact sports

Causes

Activities that include running, jumping or going down the stairs which cause or increase knee pain. Common for young athletes participating in football, soccer, basketball and gymnastics.

Symptoms

Common symptoms of Osgood-Schlatter disease include:

• Knee or leg pain
• Swelling, tendering or increased warmth under the knee and over the shinbone
• Limping after physical activity
• Grinding or stretching sensation noted at the tendon's attachment site

Treatment

Osgood-Schlatter disease can get progressively worse without treatment, it is important to receive treatment via:

• Ice therapy
• Over-the-counter pain relievers (ex. - ibuprofen or acetaminophen)
• Stretching
• Bracing
• Physiotherapy
• Chiropractic rehab

Prevention

Some preventative measure that can be taken to reduce the risk of UCL injuries include;

• Exercises to strengthen the quadriceps and hamstrings
• Proper warm-up to increase flexibility

What is Iliotibial Band Syndrome?

Iliotibial band Syndrome (ITBS) is an overuse injury that is caused by the inflammation of the Iliotibial band, located on the lateral aspect of the thigh. The inflammation of the IT band causes the tissue to rub on the lateral aspect of the knee joint and bone. ITBS is most apparent in runners who focus on running downhill or in one specific direction. The injury also appears to affect women more than men.

Causes

ITBS can be caused by:

• Repeated internal rotation of the foot
• Running downhill, on banked surfaces and/or excessively
• Muscular weakness of the gluteus medius muscle

Symptoms

• Swelling at the knee, usually on the outer side
• Pain (Stinging/Stabbing) at the knee, usually on the outer side
• Pain with walking, climbing, standing after being seated and/or walking down the stairs
• Tightness/Pain on the outside of the hip

Treatment

• RICE: Rest, ice, compression, elevation
• Physiotherapy
• Chiropractic therapy
• Exercise modifications
• Foam rolling/Massage therapy
• Anti-inflammatory medications
• Strengthening of the gluteal and hip muscles
• Surgery as a last resort

Prevention

ITBS can be avoid by many simple precautions such as…

• Avoid internal rotation of the foot
• Avoid wearing worn-out shoes
• Avoid running on concrete surfaces
• Change directions often when running
• Orthotics

What is Upper Cross Syndrome?

Upper cross syndrome (UCS) is a condition of muscular imbalance that affects the shoulder joint. A condition in which the cervical spine flexors, lower trapezius and rhomboid muscles are weak. The lack of these muscles performing correctly causes an overcompensation of the pectorals and the upper trapezius muscle fibres. This condition causes improper loading on the cervical vertebrae (C4-C5) and thoracic vertebrae (T4-T5). The loading of the glenohumeral, atlanto-occipital and cervicothoracic joints.

Cause

UCS is generally caused by chronic, poor posture. In this case, the kyphosis or forward lean of the neck and the anterior rolling of the shoulder. Usually caused by prolonged usage of computers/laptops with small keyboards and/or low tables that forces an individual into kyphotic position.

Symptoms

• Forward head lean
• Anteriorly rounded shoulders
• Hunched upper back
• Pain in the shoulders, neck and/or upper back
• Headaches

Treatment

• Ice therapy for the back of the neck to calm down headaches
• Pectorals and latissimus stretching
• Strengthening of the trapezius, rhomboids and posterior deltoids
• Physiotherapy
• Chiropractic therapy

Prevention

Due to the fact that UCS is a chronic, musculoskeletal imbalance, maintaining ideal posture where the neck, shoulder and upper back joints are properly loaded would prevent an individual from developing this condition. Proper ergonomics of desks and electronics (Ex. small keyboards, laptops) that does not force the individual into a biomechanically compromising position would also be ideal for preventing UCS.