HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
How to Recover Quicker and More Completely From a Foot or Ankle Sprain GETTING BACK ON YOUR FEET!
Treatment for Foot & Ankle Pain • 5 Tips For Better Heart Health Exercise Essentials • Special Offer
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
GETTING BACK ON YOUR FEET Who among us hasn’t run through the park when suddenly we find an uneven patch in the grass and wind up on the ground, clutching a foot or an ankle? That all-too-familiar pain is often referred to as a sprain or strain, depending on what structure was injured (tendon or ligament). But what is the difference between the two conditions, and what can help it heal? Most importantly, how do you keep from re-spraining your foot or ankle on every uneven surface you run across? Types of Foot or Ankle Pain Foot and ankle pain can come from a variety of sources.
• Plantar Fasciitis - On the bottom of your foot connecting your heel bone to your toes is a thick band of connective tissue called your plantar fascia. Usually, this tissue acts like a shock absorber when you walk, run or jump. If the plantar fascia has too much tension on it, small tears begin to appear causing inflammation. This inflammation sends sharp, stabbing pains through your heel with every step, especially first thing in the morning. This condition, called plantar fasciitis, is common in runners, people who are obese or anyone who spends a lot of time on their feet while wearing non-supportive shoes. Causes of Foot or Ankle Pain Whether you trip, fall, step in an unexpected hole, or twist your foot or ankle “wrong”, foot or ankle pain from a sprain or a strain is often the result of an injury or event. Plantar Fasciitis, on the other hand, tends to be an overuse injury, or a condition that happens gradually over time. However, foot or ankle pain is often the result of an underlying weakness in the muscles of the foot or leg, not just the result of an incident or accident. People who sprain or strain the ligaments, tendons or muscles in their feet or ankles often find that they are continuously re-injuring that part of their body. Fortunately, this does not have to be the case. Call (316) 283-7187 today to speak with a physical therapist or to schedule your free consultation.
• Foot or Ankle Sprain - A sprain happens when the ligament, the tissue that connects one bone to another, is stretched or torn. A sprain can also happen when there is damage to a joint capsule, the part of the ankle or foot that adds stability to the joint. Symptoms of sprains include pain, inflammation, muscle spasm or sometimes an inability to move your foot or ankle. • Foot or Ankle Strain - Wait. There’s a difference between a sprain or strain? Absolutely. While sprains happen when there is damage to a ligament, strains happen when there is damage to the muscle or the tendon, the tissue that connects muscle to bone. Strains usually happen when the muscle suddenly contracts while it is stretched, like when you run or jump. The symptoms of strains are similar to those associated with sprains, making them difficult to tell apart without doing an MRI or ultrasound.
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Treatment for Foot & Ankle Pain
the muscles that surround the ankle. Try drawing the alphabet with your toes to improve range of motion, perform calf raises every time you stand at the sink, or raise your toes slowly off of the ground when you are standing in line. Physical Therapy Physical therapy? It’s just a sprain or strain. Do you really need physical therapy? In short, yes. Physical therapy is designed to relieve the pain of a foot or ankle problem, improve the range of motion, and strengthen your muscles so they become more flexible and able to take on the shock of normal activities. While most foot or ankle injuries heal on their own without long-term side effects, physical therapy is the best way to insure these injuries do not recur. A physical therapist will show you proper ways to stabilize your foot or ankle. This may include using orthotics in supportive shoes, wrapping your injured foot or ankle or using other modalities for pain relief such as ultrasound therapy or massage. They will also show you therapeutic exercises that target the muscles that keep the foot or ankle supported. They may even recommend a customized physical fitness program that can help you reduce stress on your feet and ankles. Whether you injured your foot or ankle or have been dealing with plantar fasciitis for a long time, physical therapy is the answer to achieving long-term relief. Contact us today to schedule a consultation or to find out more information about how physical therapy can help relieve your foot or ankle pain. Sources https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846 https://www.active.com/fitness/articles/5-exercises-to-prevent-an-ankle-injury https://www.washingtonpost.com/national/health-science/the-method-you-learned-for-treating-an-ankle-or-knee- sprain-is-probably-wrong/2016/05/27/f32e86ca-8c9b-11e5-ae1f-af46b7df8483_story.html?utm_term=.df84322e8ab9
Foot and ankle pain treatment depends on where the injury happens and how long ago it occurred. Compression and Elevation If it is not possible to walk more than two or three steps without pain or if the joint looks out of place, it is important to visit a doctor as soon as possible. However, within a few hours of compression wrapping and elevation, most people notice that the swelling begins to subside and they can carry on with most of their daily tasks with minimal discomfort. However, this initial treatment of a foot or ankle sprain does not help strengthen the area and prevent injury in the future. Exercises to Try Once the acute phase of the injury has passed (the point where there is pain), it is possible to prevent future injury by exercises targeted at strengthening
Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.
Have more energy. Feel better at work.
Mention or bring in this coupon today for a FREE Physical Therapy Screening
Offer valid for the first 25 people to schedule. Expires 3-31-19. CALL TODAY: (316) 283-7187
Exercise Essentials Try these exercises to relieve pain.
Relieves Foot Pain
I have better overall mobility!
Before therapy, my feet and ankles ached regularly. I hobbled around and it was a big challenge going up and down stairs. It causedme to sit out on a lot of sports practices. During therapy, I was fittedwith orthotics and they have helped a lot. My ankles no longer giveme any issues. My hip pain substantially lessened just by fixingmy ankles. I have better overall mobility and haven’t missed any practices since. Thank you APT!” - E.R. I’m grateful that I chose Advanced Physical Therapy! Before therapy, I had an ankle fusion. The swelling in my ankle was very intense and I had to relearn to walk and my ankle was very weak. Since therapy, I have been so happy with the progress I’ve made. Realistic goals and exercises for ongoing recovery were given to me. I received excellent encouragement from every level of therapy. I’m grateful that I chose Advanced Physical Therapy!” - S.R I can do all the things that I couldn’t before! Before therapy, I had so much pain in my left foot that I couldn’t have any weight on it. The pain was so bad, that it kept me up all night, it kept me from doing things that I love. Since therapy, it has helped me a lot. I can do all the things that I couldn’t before. I can put weight on my foot. I can run and walk without any problems. Therapy has also strengthened my foot. And most importantly, I can sleep through the night without any pain.” -D.W.
Foot Arch Intrinsics Place your foot flat on the ground. Lift your toes to create and arch. Hold, then lower and relax your toes, keeping the arch. Repeat 6 times with both feet.
Relieves Ankle Pain
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Ankle Pumps Find a comfortable position with your foot on a stool or raised surface. Pump ankle up and down. Repeat 6-10 times with both feet.
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