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?
Health & Fitness The Newsletter About Your Health And Caring For Your Body
QUICK & COMPLETE RECOVERY FROM FOOT AND ANKLE SPRAINS
Health & Fitness The Newsletter About Your Health And Caring For Your Body
QUICK & COMPLETE RECOVERY FROM FOOT AND ANKLE SPRAINS On the Road to a Better You
INSIDE:
• Treatment of Foot & Ankle Pain • Healthy Recipe
• Patient Success Spotlight • Balance & Exercise Essentials
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 happenwhen 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 happen when the muscle suddenly contracts while it is stretched, like when you run or jump. The symptoms of strains can be similar to those associated with sprains, but a physical therapist will perform a thorough exam to determine the likelihood of one over the other. In some cases, further imaging, such as an MRI, may be required. • 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 in runners, people who are obese or anyone who spends a lot of time on their feet while wearing non-supportive shoes. 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. 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.
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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
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
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
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We at South Valley Physical Therapy are very proud to announce that both of our current physical therapy aides, Ms. Claire Nguyen and Mr. Khashayar Yousefian have been accepted into universities to pursue their Doctorate Degree in Physical Therapy. Khash started at SVPT several years ago as a volunteer while an undergraduate student at San Jose State University. He graduated with his Bachelor’s degree in 2018 and spent his gap year as a full time paid aide. Khash will be attending NYU for the next 3 years as he obtains his doctorate degree! Claire came to South Valley after completing her Bachelor’s degree in 2017. Claire did her undergraduate work at UC Davis, graduating with degrees in Neurobiology, Physiology and Behavior. Claire has been accepted into the Physical Therapy Doctorate program at Samuel Merritt College in Oakland. Claire and Khash are both outstanding examples of the type of person that it takes to enter the field of physical therapy. They are intelligent, hardworking, humorous and compassionate. We wish them both much success in their academic adventures! Celebrating Acceptance Into Physical Therapy Doctorate Programs!
• Track weight loss • Track muscle mass gains/losses • Measure caloric intake levels Only $25 Full Body Composition Analysis GET THE INFORMATION YOU NEED TO FEEL AND LOOK YOUR BEST!
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Patient Referral Program Do you want to take advantage of our Patient Referral Program but don’t have a card handy? Just clip this card from the newsletter, add YOUR name and phone number and give it to a friend or family member. For every new patient you refer we will give you your choice of a gift card to the movies (good for 2 admissions), $20.00 for coffee or tea at Peet’s or a $25.00 gift card for Le Boulanger. Remember--each patient you refer must bring in a referral card and be a NEW patient to the clinic. South Valley Physical Therapy Would Like To Say Thank You! Thank You! Name:
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HEALTHY RECIPE Eating Right Never Tasted So Good! 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 • 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.
2 Easy Movements
Try these simple exercises to help relieve your pain.
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 forward with 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 forward down the hallway. Reverse direction, moving backward down the hallway.
SINGLE LEG STANCE - FORWARD
Stand on one leg and maintain your balance. Next, hold your leg out in front of your body. Then return to original position. Maintain a slightly bent knee on the stance side. Hold for 1 minute on both legs.
Exercises copyright of
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Does Your Friend or Family Member Need Physical Therapy? Tell Them to Check Us Out!
Do You Have Friends Or Family Unable To Do The Following? • Climb stairs without pain • Bend and move freely
If you know someone suffering with aches and pains give the gift of health. Refer them to South Valley Physical Therapy today. Pass along this newsletter or have them call us directly for a Pain Relief Consultation.
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• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
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