Page 206 - 2025 Ranger Medic Handbook

Clearing the Spine and Joint for Mechanical Issues at the Joint Pain (cont.)
1 st perform joint movement that hurts as a “test”
Movement: Squat as far as you can until you reach your end range
• After reaching end range, return to the standing position.
• Repeat 5–7 times.
• After completing 5–7 times, recheck the movement that causes your joint
to hurt.
• If the movement is less painful, repeat 5–7 more times and recheck joint
movement until pain is abolished or stops changing.

Starting position: Standing with arms at
side and palms facing backwards

1 st perform joint movement that hurts as a “test”
SECTION 5 • Grasping a shelf and using your supporting hand to push up on your elbow
Movement: Extend the elbow as straight as you can
can assist in achieving end range motion.
• After reaching end range, return to the starting position.
• Repeat 5–7 times.
• After completing 5–7 times, recheck the movement that causes your joint
to hurt.
• If the movement is less painful, repeat 5–7 more times and recheck joint
movement until pain is abolished or stops changing.

Starting position: standing or sitting with
opposite hand supporting your elbow
1 st perform joint movement that hurts as a “test”
Movement: Perform a Push Up motion leaving your hips close to
the ground
• After achieving full elbow extension, return to the starting position.
• Repeat 10 times.
• If pain is produced in your lower back or joint, and does not decrease with
more reps, stop.
• After completing 10 times, recheck the movement that causes your joint
to hurt.
• If the movement is less painful, continue this low back extension and
recheck the joint movement until it abolishes or stops improving.
• If this movement does not change your joint pain, move to the specific
exercise for your joint pain.
Starting position: lie prone with hands in
the Push Up position

192 SECTION 5 SPORTS MEDIC SCOPE OF PRACTICE