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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