Page 2 - Adult Athlete Injury

The proper foot wear is also important in avoiding
ailments such as:
• Plantar fasciitis • Heel pain
• Bunion pain • Shin splints
The warm-up program should entail:
• Heating any chronic joint or muscle 10-15 minutes
prior to activity.
• 10-15 minutes slow jogs.
• Follow jog with stretching of the:
1. Low Back 4. Triceps
2. Adductors 5. Calves
3. Quadriceps 6. Hamstrings

(See photos on next page.)

The 10-15 minute cool down should follow activity. The
cool down should be a repeat of the pre-activity warm-up.
• Ice could be applied for 15-20 minutes to any
sore muscles or joints post exercise.

Any injuries occurring during activities or chronic
problems that limit your performance in any way may
necessitate a more formal rehab program with a
licensed physical therapist.