TheFitInstitute_Recovery From Your Foot or Ankle Sprain

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FINDING QUICK & COMPLETE RECOVERY FROM YOUR FOOT OR ANKLE SPRAIN ALSO INSIDE Do You Really Need Physical Therapy? • Sports Performance Camp: April 6-11 • Chicago Rowing Foundation Ergathon • Redstar Fencing Club

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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: 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 FINDING QUICK & COMPLETE RECOVERY FROM YOUR FOOT OR ANKLE SPRAIN

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 themdifficult to tell apart without doing anMRI or ultrasound. 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 inrunners,peoplewhoareobese oranyonewhospendsa lotoftimeontheir feet while wearing non-supportive shoes. Causes of Foot or Ankle Pain Whetheryoutrip,fall,stepinanunexpected hole, or twist your foot or ankle “wrong,” foot or ankle pain froma 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. 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 withmost 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.

Q U I C K R E C O V E R Y I S H E R E ! C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

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. IT’S JUST A SPRAIN OR A STRAIN: DO YOU REALLY NEED PHYSICAL THERAPY?

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. Callustodayat773.799.2795toscheduleaconsultationortofindout more information about how physical therapy can help relieve your footoranklepain. 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 THE FIT INSTITUTE PARTNERS WITH REDSTAR FENCING CLUB

CHICAGO ROWING FOUNDATION ERGATHON Head Personal Trainer, Luigi lead dynamic warm ups for Middle School, High School, and Master Athletes. Physical Therapists, Stephanie and Ryan provided hands-on therapy to rowers, raising money for new CRF equipment.

RedStar is an Olympic fencing training facility offering world– class competitive coaching and recreation for Foil and Sabre. We learned so much from the RedStar Team and even matched up against each other! TFI is looking forward to working with this talented group of athletes and collaborating with coaches.

The Fit Institute spent the morning at CRYOBAR: Bucktown.

Cryotherapy is not a medical procedure, but a non-invasive alternative for individuals seeking a faster recovery and improved health. At subzero temperatures we certainly felt the powerful chill of cryotherapy !

WHAT CLIENTS ARE SAYING

DISCHARGED FROM PHYSICAL THERAPY. NOWWHAT?

Thank you very much for the opportunity to have

PERSONAL TRAINING PACKAGES

such a great exercise. As I have a long experience with coaches and exercise (17 years) in Europe, I can tell you that my coach (Ian) is excellent. He knows his job, he is inventive, takes care of the new achievements. Theenergy inyourgym isverypositive, people are kind and professional, but very friendly. The gym is clean. I think Ifindmyperfectplace for indoor

HAS YOUR PAIN COME BACK? Sign Up Today By Visiting: thefitinstitutechicago.com/workshops /sports-performance-camp Keep up with your physical therapy exercises to relieve pain and prevent further injuries If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call The Fit Institute for a complimentary injury consultation. We will guide you so you can get back to the activities you love. 1 2 3 SPORTS PERFORMANCE CAMP: APRIL 6TH-11TH Congratulations, you have met all of your PT goalsandarelivingamorefulfilledlife,backto doingalloftheactivitiesyoulove!Doyouneed alittleextrahelpafterrehabilitationtowardsa journeytooptimalhealthandperformance?We areofferingallofourdischargedpatientsa20% discountoffofallpersonaltrainingpackages! Contact us today for a COMPLIMENTARY FIRST WORK OUT with one of our certified personal trainers. Visit our WEBSITE at thefitinstitutechicago.com to learn more aboutourservices. Join TFI for Group Sports Performance Sessions! Led by strength coach, Ian Keith, theprogramisbuilttoimproveeveryathlete’s: SPEED • AGILITY • FOOTWORK POWER • STRENGTH MON– THURS FRI& SAT 4PM – 5PM 12PM – 1PM 5PM – 6PM 1PM – 2PM 13+YearsOld 8-12 Years Old

sports activities.” - Jasminka Alar

NEW TO THE TEAM! Thomas Dyke, PT, DPT, OCS (ORTHOPEDIC CLINICAL SPECIALIST)

Tom graduated from Saint Louis University with a Doctorate in Physical Therapy in 2013. He was born and raised in Chicago, but spent several years working around the country prior to moving home. This experience helped shape his practice to ensure every patient receives the individualized care they need. He received his Orthopedic Clinical Specialist designation in 2017, demonstrating a drive and commitment to further knowledge, skill, and experience in orthopedic physical therapy. He helps his patients by optimizing their movement through education, application of evidenced based treatment, and hands–on Manual Therapy. Currently, Tom is also pursuing further education in both Vestibular and

Concussion Rehabilitation. When not in the clinic, Tom enjoys being outdoors, playing soccer, snowboarding and playing with his two dogs. Tom and his wife now have a beautiful baby boy (Brooks Elliott) born on 3/14/2020!

EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN YOUR LEGS

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Later Step Down Stand on a box or a step. Step down and to the side. Lightly touch the floor with the leg that is off the step. Keep all body weight through the leg that is on the step. Lower down with control. Repeat 10 times. Always consult your physical therapist or physician before starting exercises you are unsureofdoing.

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