Self-care for shin splints begins with RICE: rest, ice, compression, and elevation. If the client/patient has anterior shin splints that is caused by running or some other physical activity that involves running, the client/patient should stop the activity until the condition is resolved.
Both dry and moist heat application resulted in pain relief from DOMS, but moist heat resulted in a greater pain reduction, and in only 25% of the time.
Self-care for iliotibial band friction syndrome (ITBFS) begins with RICE: rest, ice, compression, and elevation. And offending activities should be avoided.
Moist heat & stretching are beneficial for chronic hamstring strain to prevent muscular hypertonicity, myofascial trigger points, and myofascial adhesions.
The goal of manual therapy for a chronic hamstring strain is to decrease hamstring hypertonicity and help promote healthy scar formation.
Self-care for chronic inversion ankle sprain involves strengthening the associated musculature: the fibularis (peroneal) muscles.
Self-care for the client/patient during the acute stage of an adductor strain (groin pull) is RICE: rest, ice, compression, and elevation.
Self care for chronic Achilles tendon disorder includes heat and stretching to prevent tight muscle tone, myofascial trigger points, and fascial adhesions.
Manual therapy for a chronic Achilles tendon disorder is aimed at decreasing plantarflexor tightness and breaking up excessive fascial adhesion scar tissue.