Problem: Article: If your shoes don't fit properly or are inappropriate for the surface where you're exercising, they can put undue stress on your joints and tendons. Make sure you're wearing the right shoes for your activity, and that they fit well and are in good repair. If the tread of your shoes is worn, it may be time to get new ones. Most shoes are only "good" for a particular distance or amount of time. After that, any support and benefits you got when the shoes were newer will disappear. If it suits your budget, go to a specialty store and get specially fitted for shoes that will best support your feet while performing your chosen activity. To truly treat quadriceps tendonitis, you need a diagnosis and treatment plan from a qualified doctor or physiotherapist. Quadriceps tendonitis is not a condition that typically just gets better on its own. The doctor will ask you questions to get a complete understanding of your knee problems, including a history of your knee pain, any prior injuries, and when you first started experiencing issues. Most times, quadriceps tendonitis is diagnosed based on your history and a physical exam. If necessary, the doctor may have X-rays or MRIs done on your knee to further assess your condition before making a final diagnosis. Recurrence of quadriceps tendonitis occurs more frequently when athletes don't allow enough time for recovery and rehabilitation before resuming their previous level of activity. Your tendon needs at least a month of physical therapy to fully heal. A physical therapist will prescribe exercises designed specifically for your injury, your normal activity level, and the activities to which you want to return. If you're a more serious athlete who regularly works with a trainer or coach, your physical therapist may work with them to develop your rehabilitation plan. Lay on your back. Keep one leg straight, and bend the other so that your foot is flat on the floor. Activate your core and lift your torso until your body forms a straight line from your knee down to your shoulders. Hold the position for 10 seconds and think about which muscles you feel working the most. The muscles you should feel working the hardest are your glutes. If you feel the exercise more in your back, hamstrings, or quads, this means one of two things: either you are compensating for a muscle imbalance, or you're not doing the exercise with correct form. Check and correct your form as necessary, and do the exercise a few more times to see if you get the same result. If you still feel the exercise somewhere other than in your glutes, try some exercises to strengthen your glutes. Muscle imbalances can cause an uneven gait that redistributes your body weight, placing more strain on the joints of one side of your body. If you're working with a physical therapist, they will assess your gait and see if you need assistance in this area. Retraining your gait is not a short-term project. Particularly if you've gotten used to walking a certain way over the course of several years, it can take a long time to fix problems. In addition to gait retraining, you'll also have to strengthen opposing muscles to correct the imbalance.
Summary: Evaluate your choice of footwear. Schedule a physical exam to get a diagnosis. Undergo physical therapy for 4 to 6 weeks. Try a single-leg bridge to identify muscle imbalances. Retrain your gait.

Problem: Article: Make one of the two models described above. Once you're finished, glue it to a large piece of foam board or cardboard. Color the foam board black to show outer space. You can use stick-on stars, or cover the background with glitter glue or glitter paint. Find a golf ball or a crumpled up piece of paper, about the size of your Earth model. Glue it on the board, close to the Earth. Crumple up another piece of paper for each of the planets. Glue them onto the board in this order: Mercury small, grey Venus yellow, about Earth sized Earth (your model) Mars red, about Earth sized Jupiter orange and white, the biggest planet Saturn yellow, almost as big as Jupiter, with rings around it Uranus light blue, bigger than Earth but smaller than Saturn Neptune light blue, about the size of Uranus Pluto a tiny grey dot Closest to Mercury, the sun is an enormous yellow-orange ball. The sun is much too big for you to show its size accurately. You can either make the biggest ball you can fit, or just color a corner of the board yellow to indicate that the sun expands far beyond the edges.
Summary:
Glue the model to a foam board. Paint the board black. Add the stars. Make the moon. Add the planets. Add the sun.