Moin Rashid

https://youtu.be/C4lXIgDGBWE
Triceps Tendonitis:
Inflammation in the Tendon that connects muscle on the back of the Arm (Triceps) To the Elbow. Its usually caused by an overuse or injuring during activities that involves repeated Elbow extension, that can cause tiny micro- tears in the tissue.
Symptoms may include pain and weakness in the Triceps, shoulder or elbow, snapping sounds or swelling at the back of elbow.
Rx:
Rest.
cryotherapy.
compression.
Once pain and inflammation subsides here are some gentle excercises to strengthen the muscle and to prevent recurrence:
1.Triceps Towel stretch (hold for 30 sec).
2.Band Triceps extension.
3.Band triceps kick back.
4.Towel elbow extension.

https://youtu.be/A__Lck4o2xY
Plantar Fascitis.
Inflammation of the Plantar Aponeurosis at its attachment site on the tuberosity of the calcaneum. It is a common cause of pain in the heel. Repeated sustained stress of weight bearing during walking, running, climbing etc; causes in Micro Trauma to the plantar fascia which results in inflammation and pain.
Rx:
NSAIDS.
INJ. STERIOD.
FOOTWEAR CORRECTION AND WEARING HEEL CUSHIONS LIKE MCR FOOT WEAR.
ICE THERAPY.
POSTERIOR NIGHT SPLINT.
Once pain and inflammation subsides here are some excercises:
Heel Raise.
Towel scrunches.
SMR plantar fascia (ball, wt. bar etc).
calf stretch.
circular motion(clockwise/anticlockwise) , point flexes.

https://youtu.be/NRWWLxEed3c
Tennis Elbow.
Also called lateral Epicondylitis, a chronic tendinitis of common extensor origin(more specially ECRB). It occurs due to chronic stress(overuse), most commonly it effects individuals whose work profile involves repeative wrist extension against resistance and twisting activities. Its also seen in Tennis players, those using the Back- Hand Stroke.
Once pain and inflammation subsides, here are some excercises to strengthen the muscles and to prevent recurrence;
Wrist extension.
Wrist flexion.
DB supination

Slanted foot positioning;
This causes the Achilles Tendon and Calf Muscles to be effectively stretched, sending an automatic reaction upwards through the body that will De- Rotate and Align your spine more vertically from front to back and symmetrically from side to side. This in turn will help to relieve posture related pain such as Scoliosis, Khyphosis, forward head posture and improve Balance.