INJURYMAP - EFFECTIVE TRAINING AGAINST PAINPROGRAMSARTICLESPRICINGFOR DOCTORSFEMOROACETABULAR IMPINGEMENTNECK Injurymap - Effective training against pain. Treat your pain with Injurymap. Injurymap is an exercise app that helps you recover from muscle & joint pain. The app adjusts your exercise plan according to your specific needs. A plan just for you. Injurymap builds a

customized program

PINCHED HIP NERVE: SYMPTOMS, PAIN RELIEF, & EASY EXERCISES Fortunately, you can get quick relief from a pinched nerve in the hip through physical therapy exercises. These exercises help stretch the muscles and other tissues surrounding the nerve. This relieves the pressure on the nerve and reduces your pain. 2. The Injurymap app shows you many exercises that can provide relief from symptoms of a NECK SPASMS: SYMPTOMS, CAUSES, EXERCISES AND PAIN RELIEF Neck spasms can occur for a variety of reasons. Many of these are due to lifestyle factors and can be treated with exercise. Common causes of neck spasm 1, 2. Injury to the muscles, tendons, ligaments, or nerves in the neck (sprains and strains). Overuse (for example, excessive computer work or carrying something heavy). ELBOW INJURIES: SYMPTOMS, TREATMENT GUIDE & RECOVERY TIME Elbow Injuries. The elbow is a joint that connects the upper arm and forearm, and like any other part of the body, it can get injured. Most people have bumped the “funny bone” at TRAPEZIUS PAIN: CAUSES, PAIN RELIEF GUIDE & EXERCISES 3. Mental stress. Psychological stress can lead to long lasting muscle tension in the neck and shoulders, causing symptoms like trapezius pain. Studies have shown that mental stressors can increase the activity of the trapezius muscle. 6 This increase in muscle activity increases the risk of trapezius muscle pain. 4. PAIN IN AND UNDER THE SHOULDER BLADE: YOUR GUIDE TO PAIN For most forms of shoulder blade pain, you can use the following guidelines to help relieve your pain and get back to your regular activities. 1. Exercise. It should be noted that in most conditions, exercise is the treatment of choice, for alleviating your pain. Exercise builds strength to help support the injured area. PES ANSERINE BURSITIS: CAUSES, SYMPTOMS & TREATMENT GUIDE The Signs & Symptoms of Pes Anserine Bursitis. If you have pes anserine bursitis, you might have one or more of the following symptoms: Pain in the inner part of your knee, especially when straightening or bending your knee. Inner knee pain when using stairs. Weakness around the knee. Swelling or tenderness, on or around the

inner knee.

HEEL PAD SYNDROME: CAUSES, SYMPTOMS, HOME EXERCISES Symptoms. The symptoms of heel pad syndrome develop due to thinning and loss of elasticity in the cushioning pads of the heels. The main symptom of heel pad syndrome is a deep pain in the mid-heel that feels like a bruise. The heel pain is typically worse when you SHOULDER POPPING, CLICKING AND CRACKING: WHAT DOES IT MEAN? Content: Grinding and clicking in a joint is often referred to as crepitus. It is thought that the sound comes from the formation of tiny gas bubbles in the fluid within the joint (the synovial fluid.) It can happen in any of your joints but is most common in your knees, fingers, and, of course, your shoulders. INJURYMAP - EFFEKTIV TRÆNING MOD SMERTERTRANSLATE THIS PAGE Injurymap er appen, som hjælper dig med at behandle smerter i muskler og led. Du får et træningsprogram, som automatisk tilpasses dig, og derfor sikrer en hurtigere vej til færre smerter. Få din egen plan. Du får et tilpasset træningsprogram, som behandler dine specifikke smerter. Start din genoptræning. Vi guider dig. INJURYMAP - EFFECTIVE TRAINING AGAINST PAINPROGRAMSARTICLESPRICINGFOR DOCTORSFEMOROACETABULAR IMPINGEMENTNECK Injurymap - Effective training against pain. Treat your pain with Injurymap. Injurymap is an exercise app that helps you recover from muscle & joint pain. The app adjusts your exercise plan according to your specific needs. A plan just for you. Injurymap builds a

customized program

PINCHED HIP NERVE: SYMPTOMS, PAIN RELIEF, & EASY EXERCISES Fortunately, you can get quick relief from a pinched nerve in the hip through physical therapy exercises. These exercises help stretch the muscles and other tissues surrounding the nerve. This relieves the pressure on the nerve and reduces your pain. 2. The Injurymap app shows you many exercises that can provide relief from symptoms of a NECK SPASMS: SYMPTOMS, CAUSES, EXERCISES AND PAIN RELIEF Neck spasms can occur for a variety of reasons. Many of these are due to lifestyle factors and can be treated with exercise. Common causes of neck spasm 1, 2. Injury to the muscles, tendons, ligaments, or nerves in the neck (sprains and strains). Overuse (for example, excessive computer work or carrying something heavy). ELBOW INJURIES: SYMPTOMS, TREATMENT GUIDE & RECOVERY TIME Elbow Injuries. The elbow is a joint that connects the upper arm and forearm, and like any other part of the body, it can get injured. Most people have bumped the “funny bone” at TRAPEZIUS PAIN: CAUSES, PAIN RELIEF GUIDE & EXERCISES 3. Mental stress. Psychological stress can lead to long lasting muscle tension in the neck and shoulders, causing symptoms like trapezius pain. Studies have shown that mental stressors can increase the activity of the trapezius muscle. 6 This increase in muscle activity increases the risk of trapezius muscle pain. 4. PAIN IN AND UNDER THE SHOULDER BLADE: YOUR GUIDE TO PAIN For most forms of shoulder blade pain, you can use the following guidelines to help relieve your pain and get back to your regular activities. 1. Exercise. It should be noted that in most conditions, exercise is the treatment of choice, for alleviating your pain. Exercise builds strength to help support the injured area. PES ANSERINE BURSITIS: CAUSES, SYMPTOMS & TREATMENT GUIDE The Signs & Symptoms of Pes Anserine Bursitis. If you have pes anserine bursitis, you might have one or more of the following symptoms: Pain in the inner part of your knee, especially when straightening or bending your knee. Inner knee pain when using stairs. Weakness around the knee. Swelling or tenderness, on or around the

inner knee.

HEEL PAD SYNDROME: CAUSES, SYMPTOMS, HOME EXERCISES Symptoms. The symptoms of heel pad syndrome develop due to thinning and loss of elasticity in the cushioning pads of the heels. The main symptom of heel pad syndrome is a deep pain in the mid-heel that feels like a bruise. The heel pain is typically worse when you SHOULDER POPPING, CLICKING AND CRACKING: WHAT DOES IT MEAN? Content: Grinding and clicking in a joint is often referred to as crepitus. It is thought that the sound comes from the formation of tiny gas bubbles in the fluid within the joint (the synovial fluid.) It can happen in any of your joints but is most common in your knees, fingers, and, of course, your shoulders. INJURYMAP - EFFEKTIV TRÆNING MOD SMERTERTRANSLATE THIS PAGE Injurymap er appen, som hjælper dig med at behandle smerter i muskler og led. Du får et træningsprogram, som automatisk tilpasses dig, og derfor sikrer en hurtigere vej til færre smerter. Få din egen plan. Du får et tilpasset træningsprogram, som behandler dine specifikke smerter. Start din genoptræning. Vi guider dig. INJURYMAP - EFFECTIVE TRAINING AGAINST PAIN Injurymap - Effective training against pain. Treat your pain with Injurymap. Injurymap is an exercise app that helps you recover from muscle & joint pain. The app adjusts your exercise plan according to your specific needs. A plan just for you. Injurymap builds a

customized program

NECK STRAIN: CAUSES, EASY EXERCISES, STRETCHES, & TREATMENT Neck pain due to strained neck muscles can affect your concentration during the day. It can also disturb your sleep at night. The pain is typically worse when you move your neck. 2 Certain activities, like working on a computer, watching TV, or reading may cause a flare-up of neck pain. 3. No pills. Just exercise. UPPER BACK PAIN: THE 14 BEST EXERCISES AND STRETCHES Rows target the muscles of your upper back and back of your shoulder. For optimum maximum muscle contraction, squeeze the shoulder blades together at the end of each pull, before releasing back to the front. Directions. Stand up with your arms on the side of your body. Keep

your elbows bent at

FOREARM PAIN: CAUSES, SYMPTOMS, TREATMENT, & PAIN RELIEF Forearm pain can, therefore, be accompanied by a variety of symptoms. Symptoms that typically occur with forearm pain. Injuries to the forearm may be associated with bruises, cuts, and lacerations. Fractures of the forearm bones can cause swelling, bruising, numbness,

weakness, and

WHAT CAUSES GROIN AND HIP PAIN? SYMPTOMS, EXERCISES, AND Pain in the hip and groin is often caused by a problem within the hip joint or the structures surrounding the joint. In this guide, we explore the common causes, symptoms, and treatments for hip and groin pain. We also introduce you to some physical therapy exercises to relieve hip-groin pain and return to an active lifestyle, pain-free. KNOW YOUR INJURY: THE DIFFERENCE BETWEEN A SPRAIN, A An injured body part has restricted movement for one of a number of reasons: After a tear there will be scar tissue as the fibres knit back together, a process your body undertakes in order to protect from tearing again. Sprains and strains can suffer from residual swelling

resulting in a

FROZEN SHOULDER: 7 EASY HOME EXERCISES FOR PAIN RELIEF 1. Knowing Your Limits - The process of recovery is very gradual, and for a good reason. A frozen shoulder has inflammatory aspects. This means that by ignoring pain and moving your shoulder past this point, you may cause damage as opposed to helping your recovery. 2. FEMOROACETABULAR IMPINGEMENT: SYMPTOMS, CAUSES AND TREATMENT Femoroacetabular impingement. Femoroacetabular impingement (FAI) is a condition that affects the hip joint. It causes pain, limitation of movement, and ultimately, joint damage. Fortunately, physical therapy exercises can strengthen the muscles that support your hip joint. They can help reduce hip pain and improve your range of motion. HOW TO GET RID OF STIFF LEGS, CALF PAIN AND SHIN SPLINTS Ice is an effective method to treat sore shins. Foam rolling your calf may also alleviate tightness and pain. It increases blood flow to the tissue and can help smooth out muscle knots causing pain. Similarly, stretching the calf and the muscles and tissues around the shin may reduce soreness, tension and pain. INJURYMAP - EFFEKTIV TRÆNING MOD SMERTERTRANSLATE THIS PAGE Injurymap er appen, som hjælper dig med at behandle smerter i muskler og led. Du får et træningsprogram, som automatisk tilpasses dig, og derfor sikrer en hurtigere vej til færre smerter. Få din egen plan. Du får et tilpasset træningsprogram, som behandler dine specifikke smerter. Start din genoptræning. Vi guider dig.

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TREAT YOUR PAIN WITH INJURYMAP Injurymap is an exercise app that helps you recover from muscle & joint pain. The app adjusts your exercise plan according to your

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Reflections from the Injurymap community. quoteCreated with Sketch. 5.0Created with Sketch.MOTIVATION I have an old ankle injury that has been difficult to rehabilitate as the pain only comes once in a while. I've tried with a normal workout plan. It was not very beneficial as the exercises could not be adjusted. Injurymap has increased my motivation to exercise regularly and it is nice to feel that the program is being adjusted.

- Rafikidk

quoteCreated with Sketch. 5.0Created with Sketch.KARSTEN OESTERGAARD Very good app. It has a lot of different exercises you can do anywhere. The app is good at reminding you when it's time for the next training session. I have used it to treat my tennis elbow, and I highly recommend it. - Karsten Østergaarrd quoteCreated with Sketch. 5.0Created with Sketch.WORKS WELL AGAINST SCIATICA PAIN Nice with an app where I can do something myself to get my sciatica pain away. Easy to follow instructions, motivating to measure progress and getting notifications to remember training. Thanks, dear guys, behind Injurymap for this self-help app!

- Mrs. Forberg

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Common Diagnoses

* Lumbago / Low back pain

* Sciatica

* Rotator cuff syndrome / supraspinatus tendonitis * Lateral humeros epicondylitis / Tennis elbow * Nonspecific neck pain / NSNP * Patellar tendonitis / Jumper's knee

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