TREATMENT OF FOOT & ANKLE PAIN
How are foot and ankle pain treated? 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 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 perform manual techniques to help you regain mobility for activities such as normal walking and stair climbing. He or she will show you therapeutic exercises that target the muscles that keep the foot and ankle supported, and may recommend a customized physical fitness program that can help reduce stress on your feet and ankles, as well as target balance retraining for future injury prevention. Lastly, adding orthotics or wrapping your injured foot or ankle for several weeks may be helpful as well. 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. 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
Exercise Essentials Try this balancing exercise to keep moving.
PAN SEARED LEMON CHICKEN
INGREDIENTS • 4 boneless chicken breasts, (1-1¼ pounds) Salt & freshly ground pepper, to taste • 3 tsp extra-virgin olive oil, or canola oil, divided • 3 cloves garlic, minced • 1 cup reduced-sodium chicken broth • 2 teaspoons flour
Helps with Balance
www.simpleset.net
TANDEM WALK - WALL Stand with the fingertips of one, or both, hands resting on a wall. Place the feet ‘heel to toe’ with the left foot forward. Steady yourself in this position. Step forwardwith the right foot,placing the heel directly in front of, and touching, the toes of the left foot. Step forward with the left foot, placing the heel directly in front of, and touching, the toes of the right foot. Repeat this sequence, moving forwarddown thehallway. Reverse direction, moving backward down the hallway.
• 2 tablespoons chopped fresh dill, divided • 1 tablespoon lemon juice • ½ white onion, diced
DIRECTIONS Season chicken breasts on both sides with salt and pepper. Heat 1½ teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil. Reduce heat to medium. Add the remaining 1½ teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.
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