HEELPAI

NPROTOCOL
Thes
t
r
e
t
c
hi
ngandi
c
i
ngs
houl
dbedonee
v
e
r
yhouront
hehourt
heg
y
mnas
ti
sathomeoratt
heg
y
mnotdoi
ngac
t
i
v
i
t
y
.
Thi
si
sac
r
i
t
i
c
al
s
t
e
pt
or
e
duc
i
ngi
nammat
i
on.
Themas
s
ages
houl
dbedoneev
er
yot
herda
yandc
ompr
es
s
i
onasmuc
haspos
s
i
bl
e,
anddeni
t
el
yov
er
ni
ght
.
Whendoi
ngt
hef
ul
l
pr
ot
oc
ol
ont
hes
ameda
y
,
mas
s
age,
s
t
r
et
c
h,
andi
c
ei
nt
hator
der
,
t
henr
epeatt
hes
t
r
et
c
handc
ol
dwat
er
s
oakev
er
yhouront
hehour
.
Asapr
ev
ent
i
ons
t
r
at
egy
,
mas
s
aget
hec
al
v
es23t
i
mesperweek,
s
t
r
et
c
haf
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erev
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ac
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i
c
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ght
,
c
ol
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oak
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ermas
s
age,
andus
ec
ompr
es
s
i
onaf
t
erev
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ypr
ac
t
i
c
e.

STRETCHI
NG

Mak
es
ur
et
her
ei
snopai
ni
nheel
whens
t
r
et
c
hi
ng.
I
fpai
n
oc
c
ur
s
,
r
educ
es
t
r
et
c
hi
ngdept
h.
Eac
hmus
c
l
es
houl
dbes
t
r
et
c
hedf
or30s
ec
onds
.
St
ar
t
wi
t
hr
i
ghtheel
dr
oppi
ngof
fs
t
ai
r
,
k
eepi
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ai
ght
.
Hol
df
or30s
ec
onds
.
Br
i
ngheel
ups
l
i
ght
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yt
aki
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s
ur
eof
fofs
t
r
et
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h,
bendkneeofr
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ghtl
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l
owheel
t
odr
opi
nt
os
t
r
et
c
hagai
n.
Thi
ss
t
r
et
c
hwi
l
l
bef
el
tl
ower
i
nt
hec
al
f
.
Hol
df
or30s
ec
onds
.

COMPRESSI
ON

Onc
edonei
c
i
ng,
us
ey
ourc
ompr
es
s
i
ons
oc
korac
ebandagef
or
3hour
s
,
orov
er
ni
ght
.
I
fnumbnes
soc
c
ur
si
nf
eetwi
t
hwr
apor
c
ompr
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s
i
ons
oc
k,
r
emov
eandappl
yagai
nwi
t
hl
es
spr
es
s
ur
e.

MASSAGE

Repeatwi
t
hl
ef
tl
eg.

COLDWATERSOAK
Fi
l
l
buc
k
etort
r
as
hc
anwi
t
hc
ol
d
wat
ert
hati
s5055degr
eesF
.
Add
i
c
ei
fneededt
or
educ
e
t
emper
at
ur
et
ot
hi
sr
ange.
AnI
c
e
bat
hwi
t
ht
emper
at
ur
esbel
owt
hi
s
i
sunnec
es
s
ar
y
.
Soakf
eetandl
egsupt
ot
heknee
f
or1020mi
nut
es
.

Us
i
ngy
ournger
s
,
mas
s
agec
al
v
es
.
St
ar
twi
t
ht
hel
ar
germus
c
l
es
upt
op,
andwor
kt
het
i
ghtar
eas
.
T
ogett
hebes
tr
es
ul
t
s
,
mak
es
ur
ey
oue
xande
xt
endt
hef
oot
whi
l
emas
s
agi
ng.
Thi
si
nc
r
eas
esr
angeofmot
i
onandbl
ood
s
uppl
yt
ot
hear
ea.
Onc
edonemas
s
agi
ngt
heupperpor
t
i
onoft
hec
al
v
es
,
us
ey
our
knuc
kl
est
ol
i
ght
l
ymas
s
aget
hel
owerpor
t
i
onoft
hec
al
v
esand
t
heAc
hi
l
l
est
endon.

SUPPORTTHEARCHES
Us
et
hel
owdy
et
api
ngmet
hod
orTheXBr
ac
e

2013Gymnas
tCar
e
NJ
URI
ES,
VI
SI
T:
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