Zionsville: Recover Quicker & More Completely

ZPT GaZette The Newsletter About Your Health And Caring For Your Body

2019

RECOVER COMPLETELY FROMA FOOT OR ANKLE SPRAIN

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: 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. • 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. 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. 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? 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. Physical Therapy. Physical therapy is designed to relieve the pain of a foot or ankle problem, improve the range of motion, and strengthen your muscles. 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 electrical stimulation, ultrasound therapy or massage. They will also show you therapeutic exercises that target the muscles that keep the foot or ankle supported. Whether you injured your foot or ankle, need diabetic foot care or have been dealing with plantar fasciitis for a long time, physical therapy at ZPT 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

ZPT GaZette The Newsletter About Your Health And Caring For Your Body

2019

Dear ZPT family and friends,

Lencioni, and Living by the Book, by Howard and William Hendricks. Favorite devotional books: The One Year Book of Encouragement, edited by Harold Myra, and Come Let Us Adore Him, a Daily Advent Devotional by Paul David Tripp. I know that our ZPT staff continues to grow and learn, and daily we are reminded how blessed we are to live, work and serve in a beautiful community with such nice people. We are all about relationships and helping people to overcome their obstacles to healthy living. This past year might have been a real challenge for you personally, or a real growth period, where you had to expand your knowledge, summon your courage and get the help that you needed from a doctor, a physical therapist, a counselor, a teacher, or a mentor. Whatever happened last year, consider the growth and the improvements you made. Be grateful, and find hope in the year to come. I find it helpful to use an “affirmation” from time to time: “I am enough, I have enough, and I do enough.” Francois Fenelon writes, “Each day there is just enough that God gives you to take care of –nothing more or less is expected of you.” Both of these help me to realize that we are each gifted to contribute something special in this world, and we do this one day at a time.

INSIDE:

I was looking through photos on my phone, reminiscing, and found a few highlights for 2018. Do you have some? Have you taken time to look back? Here are a few of ours, both personal and business…

• Balance & Safety Tips To Prevent Falls • FREE Workshops •New At ZPT: Alpha Stim For Anxiety, Insomina, & Depression • Birth Boot Camp

ELAINE MORRISON Owner

• My son, Aaron’s marriage to Genevieve last May – spending time with Jessica, Sarah, Tony, and of course my grandson, Finn. • Nate and Jenn’s new home. • Celebration of life for a dear patient and friend, with her family in June. • Marissa Wilding’s marriage to Jeff Barbee; Katie Poisel’s marriage to Seth – both on the same date: July 28. • Emina Alicusic-Karic and Amanda Raines joining our ZPT team this year. • Elaine’s 40th year high school reunion: ZCHS Class of 1978 – seeing lots of old friends • My friend, Kim, opening her Cookie Café here in Zionsville. • Traveling to Seattle and other parts of the state of Washington on business, then to see Aaron and some of his work projects, and of course my granddaughter, Avary. • Kent bought a KTM motorcycle…. Just for fun. • Going on a garden tour on a very hot day in July with my mom. • Hiking in the dunes in northern Indiana with some friends who meet every quarter to discuss private practice in PT. Sunsets in Florida in February, with Kent and friends. On a warm beach. Favorite books I read this year: Shoe Dog, by Phil Knight, The Five Dysfunctions of a Team by Patrick

Be blessed, and be a light for someone else.

Patient Success SPOTLIGHT

Gratefully, Elaine

I am back to dancing without pain!

P.S. “The Lord is our sun and our shield. He gives us grace and glory. The Lord will withhold no good thing from those who do what is right.” Psalm 84:11.

"I had a sprained ankle and couldn't do the one sport that I love -- Dance! I could not dance without pain. (After PT), I am so thankful for the staff here (at ZPT) for getting me back to dancing. They are so friendly and caring. Now, I can take four dance classeseachweekwithoutpain!Thank you so much, ZPT!" - Leah M.

THREE FREE WORKSHOPS

FOOT & ANKLE PAIN: January 19th at 10am

KNEE PAIN SOLUTIONS: February 16th at 10am

HIP & PELVIC PAIN: March 16th at 10am

Call to register! These are our most popular workshops so don’t delay, sign up today! Call 317.873.2033, and ask for Taylor.

www.ZionsvillePT.com

ANNOUNCING: NEW AT ZPT ALPHA STIM FOR ANXIETY, INSOMNIA & DEPRESSION

This technology is not approved for billing to insurance, so the sessions are available at these prices: • For members (current or past patients at ZPT), $20 per session, buy 12, get 2 free. • For non-members, $30 per session, buy 12, get 2 free. Research has proven that Alpha Stim improves the sleep, calmness and clarity in those suffering with post-traumatic stress syndrome, general anxiety, insomnia and depression. ZPT has purchased units which are easily applied in the office for 20 minute treatments. The units also can be applied by a trained PT or technician for pain management, using microcurrent. The only contra-indications are pacemakers and pregnancy.

Announcing 3 Free Workshops

SAVE THE DATES AND CALL NOW TO REGISTER: FOOT & ANKLE PAIN: Saturday, January 19 at 10:00 a.m. Presented by Emina Alicusic-Karic, DPT This workshop is for those who have difficulty walking or running due to foot or ankle pain, or past injuries. Come to this interactive workshop to experience self-testing, balance checks, and answers to questions you may have regarding the best approach for regaining your balance, walking skills or running speed. This workshop is for those who have injured their knees or those who are dealing with the symptoms of arthritis, such as limited walking, pain with squatting, difficulty running. We will feature self-testing for leg strength and flexibility plus what to do for your particular issues. HIP AND PELVIC PAIN: Saturday, March 16, at 10:00 a.m. Presented by Marissa Barbee, DPT, and Elaine Morrison, PT Come to this interactive workshop to examine the common causes for hip and pelvic pain, especially pain with walking, running, prolonged KNEE PAIN SOLUTIONS: Saturday, February 16, at 10:00 a.m. Presented by Marissa Barbee, DPT

sitting and driving. If you are limiting your activities due to hip issues, come for screening tests and instructions to find out if your hula hoop days are over, or if you can indeed make a come-back! ALL WORKSHOPS REQUIRE REGISTRATION, as seating is limited! 317.873.2033

BALANCE & SAFETY TIPS TO PREVENT FALLS

When you have a vestibular problem or a balance problem, there are some simple things you can do to increase your safety and reduce your risk of falling: • Use a night-light: We use our vision to help us balance. When it is dark, you can’t use vision so your vestibular system and other systems are challenged. If you have a problem in these areas, you are at risk for losing your balance. Place a night light in the bathroom and hallways so night- time trips to the bathroom are safe. • Be careful with throw-rugs: Make sure all rugs have a non-slip bottom and won’t slide when stepped on. Even if the rug has a non-slip bottom, it could be a tripping hazard so consider taking it up. (don’t use it!) • Keep walkways clear: Get rid of clutter. Don’t put extraneous things in walkways that would require you to walk around them or step over them. • Use non-slip mats in a shower or tub. • Have grab bars installed in a shower and toilet area. Have hand rails installed at stairs and any steps in and outside the house. • Be careful turning your head while walking: turning your head while standing or walking challenges your balance. If your balance is impaired, turn your head slower or hold onto something while turning your head. • Wear shoes with safe non-slip soles: socks and stockings are slippery and can be a risk. Special non-slip socks have grips on the soles for an easy-to-wear alternative. • Keep one hand free: When carrying objects, don’t overdo it. Keep one hand free to catch yourself or to touch a rail, table or chair. Ask your physical therapist for ideas on specific carrying options when you need to use an assistive device such as a walker or cane. • Move more carefully, mindfully, slowly: If you become dizzy when changing positions, pause in the sitting or standing positions before moving away from your chair or bed, allowing your brain and inner ear structures to catch up with your intentions.

Ask your physical therapist if you need an assistive device such as a walker or cane to help with safety when you find yourself nearly falling. At Zionsville Physical Therapy, we can help improve your balance with treatments designed specifically for you. Contact us today to learn how we can get you one step closer to a more active, better balanced lifestyle. Birth Boot Camp This 10 week Comprehensive Class will be held at ZPTSunday afternoons, February 10 through April 14, from 3 to 5:30 pm , and will cover all areas of natural birth, nutrition, exercise, relaxation, communication tools, options regarding pros and cons of standard tests and procedures during pregnancy, and the physical and emotional processes in labor and delivery. It is taught by Liz Escoffery, who was certified in October 2017 through Birth Boot Camp, a Texas based company. This class is great for those with July, August and September due dates. Couples can learn more at IndyFertilityCare.com or BirthBootCamp.com. February 10th - April 14th!

CALL TODAY! 317.873.2033

www.ZionsvillePT.com

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