Have you recently sustained an injury to your foot or ankle that has resulted in pain? If so, it is possible that you may be experiencing the effects of either a sprain or strain, depending on what structure was injured (tendon or ligament). While there are many factors that can lead to foot and ankle pain, sprains/strains are some common examples. Even if your pain subsides, dysfunction may still be present.
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
THE KEY TO YOUR FOOT & ANKLE RELIEF IS HERE Endurance assessments to improve the way you move! Call for more information! (310) 833-0300 B E S T F O O T F O RWA R D Wellness Consultations Available! Flexibility, Strength, and
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body
THE KEY TO YOUR FOOT & ANKLE RELIEF IS HERE BEST FOOT FORWARD
People who sprain or strain 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 with the help of physical therapy. WHAT’S THE DIFFERENCE BETWEEN A SPRAIN AND STRAIN? A sprain happens when a 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 or the part of the ankle or foot that adds stability to the joint. Symptoms of sprains include pain, inflammation, muscle spasm, and sometimes an inability to move your foot or ankle. While sprains happen when there is damage to a ligament, strains happen when there is damage to a muscle or 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 a physical therapy examination. If you are unsure about whether you sustained a sprain or strain, we can help you figure it out.
Have you recently sustained an injury to your foot or ankle that has resulted in pain? If so, it is possible that you may be experiencing the effects of either a sprain or strain, depending on what structure was injured (tendon or ligament). While there are many factors that can lead to foot and ankle pain, sprains/strains are some common examples. Even if your pain subsides, dysfunction may still be present. If you have noticed limited mobility, previous or present pain, or other issues with your ankles or feet, Advanced Balance Studio can help. We can determine if the cause of your injury was indeed a sprain or strain, in addition to helping provide you with the necessary treatments for healing. We can also provide you with tips for avoiding re-injury in the future, so you don’t have to worry about avoiding certain activities. WHY IS MY FOOT OR ANKLE HURTING? Whether you trip, fall, or twist your foot or ankle “wrong,” foot and ankle pain that stems from a sprain or a strain is often the result of some sort of injury. However, it is also commonly due to an underlying weakness in the muscles of the foot or leg. In fact, any accumulation of factors can lead to insidious onset of pain, including loss of range of motion, altered movement patterns, balance issues, and overall affected mobility.
For more support in finding pain relief, visit advancedbalancestudio.com or call Advanced Balance Physical Therapy at 310.833.0300!
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HELP FOR SPRAINS & STRAINS
muscles that surround the ankle. Your physical therapist will prescribe certain strengthening exercises to regain normal levels of function. This may include drawing the alphabet with your toes to improve range of motion, performing calf raises every time you stand at the sink or raising your toes slowly off of the ground when you are standing in line at the grocery store. HOW WILL PHYSICAL THERAPY HELP MY SPRAIN OR STRAIN? Physical therapy is designed to relieve the pain of a foot or ankle problem, improve range of motion, and strengthen your muscles so they are able to take on the shock of normal activities. While pain within your foot or ankle may subside on its own, there are dysfunctions up the chain that can last for years and lead to other injuries. For example, changes in gait patterns can result in ankle injury, making it difficult for you to move around freely. Physical therapy is the best way to make sure that these injuries do not occur. Our physical therapists will 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 sustained a sprain or strain, physical therapy is the answer to achieving long-term relief. Contact Advanced Balance Studios today to schedule a consultation or to find out more about how physical therapy can help relieve your foot and ankle pains.
HOW SHOULD MY SPRAIN OR STRAIN BE TREATED? Foot and ankle pain treatment depends on where the injury happens and how long ago it occurred. 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, because a fracture may be suspected. 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. For optimal results, it is best to consult with a physical therapist to see what the best methods would be for healing and avoiding re-injury of the affected area. Once the acute phase of the injury has passed (the point where there is pain), it is possible to prevent future injury through exercises targeted at strengthening the
For more support in finding pain relief, visit our website at advancedbalancestudio.com or call Advanced Balance Physical Therapy at 310.833.0300!
Improve Balance In Minutes Try this movement to strengthen lower legs.
GRILLED SHRIMP TACOS & SRIRACHA SLAW
TANDEM STANCE Stand with one foot directly in front of the other so that the toes of one foot touch the heel of the other. Maintain your balance.
INGREDIENTS • 1/4 cup extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • Kosher salt • Black pepper
• 1 lb. large shrimp, peeled & deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas
DIRECTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice, and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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PATIENT SUCCESS SPOTLIGHT
Client: Rachel Injury: Repetitive Ankle Injury
Previous treatments: Boot & crutches-13 weeks prescribed by MD; Ankle braces, and various wraps Goal: Eliminate dependence on wraps, braces and return to walking on beach without pain.
“I struggled with a progressive injury in my foot and ankle two years ago after rolling it multiple times within a short period of time. This lead to needing a boot and crutches for thirteen weeks. While my foot overall has healed I still have issues when walking for long distances and with various activities secondary to weakness and lack of confidence in my ankle. Through the use of dynamic tape, various exercises, and learning how to recognize issues within my gait cycle, I now I am more confident in my ankle and able to enjoy those activities more.” —Rachel
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