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4 2 | PULSE S u m m e r 2 0 1 6 G ET D OW N A N D K E E P M OV I N G WRISTS AND ANKLES Wrist injuries from overuse are another hazard for gardeners, while ankle sprains can occur when anyone happens to plant a foot wrong—all too common when running for the end zone, dodging the defense to make a lay-up shot or hiking on an uneven trail. Both respond well to R.I.C.E.: rest, ice, compression, elevation. Apply ice within 48 hours of the injury and don't leave on for more than 20 minutes. Keep the injured ankle or wrist at heart level to reduce throbbing. SHOULDERS Swimmers, tennis players and volleyball players can find they've overused their shoulder muscles, causing a shoulder impingement, as the rotator cuff tendon becomes pinched. Baseball players are famously prone to rotator cuff tears, as well as tears of the labrum, the cup-shaped rim of cartilage lining the shoulder's ball and socket joint. If you get a shoulder injury, rest for a few days and avoid liing anything higher than your shoulders. Take an anti- inflammatory such as ibuprofen; a doctor may suggest steroids to take down the inflammation. COMMON SPORTS-RELATED ORTHOPEDIC INJURIES KNEES No surprise here: Knee injuries are common to almost every sport—the result of repetitive overuse, lateral (side- to-side) motion, pivoting, twisting the knee or a bad step. Meniscus tears— tears of the cartilage cushioning the knee—may be minor or more serious, requiring outpatient surgery. Ligament bruising or tears may be self-healing with physical therapy. Patellar tracking disorder—the kneecap shiing out of place—is another common source of knee pain, oen caused by a muscle imbalance in quadriceps (thigh muscles). Fortunately, this condition can be corrected with physical therapy to strengthen the muscles.