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A physical therapist can assist you with the above-mentioned. You can go to www.moveforwardpt.com and then under Find-a-PT search for PTs specializing in orthopaedics and/or sports.
Dr. Wilmarth
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Dr. Wilmarth
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I would definitely recommend seeing a physical therapist who can do a full assessment to determine the cause of your injuries and assist you in returning to your desired activities.
Dr. Wilmarth
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I did not hear anything in your history about hip strengthening. This is a key component with the rehabilitation of the knees and PFS (patellofemoral syndrome). In addition, core strength and stability is another important part of the kinetic chain balance that leads to optimal function.
The other thing to note would be your flexible flat feet. Sometimes use of off-the-shelf or custom orthotics will put the entire lower leg in better alignment and this means less stress on your kneecaps. You do not want your feet and legs collapsing to the floor each time you take a step.
In the meantime, know that the body likes movement. Try to bend and straighten the knees a few times every 10-15 minutes and get up from sitting every 30 minutes, even if you just stand and then sit back down. It is good to change positions and stress on your joints.
A physical therapist can assist you with the above-mentioned. You can go to www.moveforwardpt.com and then under Find-a-PT search for PTs specializing in orthopaedics and/or sports.
Dr. Wilmarth
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With any injury it is important to make sure that the integrity of any joint remains and that the muscles are balanced. This means having the proper amount of strength and flexibility, in your case, with the shoulder and shoulder blade.
If you are having pain and problems with activities of daily living, then it may be best to see a physician about this injury. With any injury it is generally better to determine any dysfunction sooner rather than later in order to prevent any further injury.
Dr. Wilmarth
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I would recommend that you see a physical therapist who can assess your ankle dysfunction and get you started on a progressive rehabilitation program. This would include strengthening, balance and proprioception (knowing where your foot is in space) exercises among other things. Your martial arts are an advanced activity for your ankles and they may not be ready for this yet, but if you are consistent with a proper exercise program, then you should be able to return to such activities.
I had a patient recently that sounds like he had similar issues to yours and he has returned to his martial arts and is doing well. Good luck!
Dr. Wilmarth
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Performing some gentle stretching for the muscles of the legs can help. In addition, foam rollers are good self-care tools with similarities to the effects of massage and myofascial release. The foam rollers are not as effective as manual therapy, but they are a good option.
Doing exercises for the hips and legs will assist with the pain and help to prevent this happening again in the future. I would recommend seeing a physical therapist for more specifics. Finally, Christopher Powers, PhD, PT, FAPTA, Associate Professor at USC, has written extensively on this topic if you would like to read any journal articles.
Because of the anatomy and biomechanics of the knee, it is important to maintain proper balance with the muscles in the hips and legs. Good luck!
Dr. Wilmarth
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I would suggest checking with your doctor or physical therapist regarding the wrist braces. There are many different types of braces and you may need some that have a bit more cushioning for the wrist for nighttime use.
In addition, I would recommend an ergonomic analysis of both your work and home computer setups. Decreasing the biomechanical stresses that occur during the day will also help speed your recovery.
Dr. WilmarthView Thread

Dr. WilmarthView Thread
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