Prevent

In children who are still growing, more than half of stable osteochondritis dissecans lesions in the knee heal without surgery after a few months off running and jumping. Unstable lesions usually need surgery, with return to sport after about 4 to 6 months.

Deep heel pain that feels like walking on bone is often a thinning heel fat pad, not plantar fasciitis. The pad doesn’t grow back, but heel cups, cushioned shoes and less barefoot walking bring most people real relief, and cortisone shots can make it worse.

A mild or moderate LCL sprain on its own usually heals without surgery in about 3 to 12 weeks. A complete tear of the posterolateral corner, often with an ACL or PCL tear, usually needs surgery within 2 to 3 weeks, so get an early diagnosis.

AC joint arthritis causes pain on top of the shoulder, worse reaching across your body, lying on that side and pressing weights. Most people settle with activity changes and exercise, and removing the end of the collarbone is an option if it keeps coming back.

Most knee bursitis settles in a few weeks once you stop kneeling on it, with ice, rest and simple pain relief. If the swelling is red and hot, or you have a fever, it may be infected and needs a doctor the same day.

The best sciatica exercises make your leg pain ease or pull back toward your spine. Start with easing positions and short walks, add gentle nerve glides, then build hip and core strength, and skip hard hamstring stretches early on.

The best exercises for knee arthritis strengthen the thigh and hip muscles two to three times a week, and most people feel a difference within about 6 to 12 weeks. Exercise doesn’t wear out the joint; here’s the phased program, the pain rules and how to progress.

The exercises that help everyday lower back pain are gentle stretches, simple strengthening and plenty of walking, done consistently. Staying active speeds recovery, while bed rest makes your back stiffer and slower to settle.

The best exercises for hip arthritis strengthen the buttock and thigh muscles, keep the hip moving every day, and add walking, cycling or swimming. Most people feel a difference in about 6 to 12 weeks; here’s the phased program, the pain rules and what to avoid.

The best neck pain exercises keep your neck moving, strengthen the muscles that hold your head up, and break up long spells at a screen. If symptoms run down your arm, calm the nerve first and skip movements that make the arm worse.