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COMMON CAUSES OF FOOT PAIN– AND HOW PHYSICAL THERAPY CAN HELP
412.278.1221 | FRITZPHYSICALTHERAPY.COM
You want to go for a nice evening stroll or spend an afternoon at the mall. But that pain in your foot makes prolonged walking seem like an impossibility. Now what? Foot pain is a common problem–and one that can have a significant impact on your day-to-day life. If severe enough, it becomes a risk factor for other concerns, particularly among older people, including decreased balance, increased fall risk, and general loss of mobility. Fortunately, physical therapy at Fritz Physical Therapy can help you find relief. Our team of experts will dig down to identify the root cause of your pain. Then, we’ll develop a customized treatment plan to resolve the underlying injury or condition, helping to ensure lasting relief. Don’t let foot pain hobble you completely! Give us a call to set up an appointment to uncover the source of your foot discomfort. SOLVE YOUR FOOT PAIN THIS SUMMER
When determining the source of your foot pain, you’ll first want to pinpoint where the pain is coming from. Is it along the bottom of your foot? Is it along the top of your foot? In your heel? Could your ankle be involved? Our therapists will conduct a detailed evaluation to ensure we fully understand your symptoms. We’ll review your health history and recent activities and perform a physical examination that gives a complete picture of your condition. From there, we can determine the underlying injury or condition causing you pain. (continued inside) COMMON CAUSES OF FOOT PAIN
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(continued from outside) While causes of foot pain vary wildly, here are some of the most common: • Plantar Fasciitis: This is the most common cause of foot pain, occurring in about 10% of the general population. It causes pain and stiffness along the bottom of your foot and into your heel and occurs when certain tissue (the plantar fascia) becomes swollen and inflamed. • Achilles Tendonitis: Another example of inflammation in foot tissue, Achilles tendonitis causes pain and range of motion restriction in the tendon that runs along the back of your heel (the Achilles tendon). • Heel Spurs: This condition refers to a bony growth that develops on your heel bone due to stress and strain on the ligaments and tendons. • Stress Fractures: Stress fractures are small cracks in the bone that generally occur due to overuse. While they can happen anywhere, your feet are particularly susceptible as they absorb much of the impact from activities like running, excessive walking, and jumping. WHAT PHYSICAL THERAPY CAN DO TO HELP Once our therapists have determined the source of your foot pain, we’ll work with you to develop a customized treatment plan that manages symptoms, improves functionality, and, in many cases, resolves the underlying condition. We customize every plan to suit your needs, pulling from various treatment options. Here are just a few techniques we might incorporate: COMMON CAUSES OF FOOT PAIN • Manual Therapy: Manual therapy offers drug-free pain management and a gentle way of improving foot mobility. Techniques like myofascial release, soft tissue manipulation, and joint mobilization offer unique benefits. • Therapeutic Exercise: We’ll provide a targeted, personalized exercise program to stretch and strengthen your foot and ankle muscles. Depending on your needs, we can also work on balance, overall mobility, and coordination. • Modalities: Various treatment modalities, such as hot and cold therapy, electrostimulation, and ultrasound techniques, can provide additional pain relief. • Lifestyle Modifications: Often, foot pain stems from lifestyle factors, such as wearing improper footwear or starting a new high-impact exercise regimen. We’ll help you identify these factors and suggest strategies for managing them.
412.278.1221 | FRITZPHYSICALTHERAPY.COM
CONSIDERING PHYSICAL THERAPY? GET STARTED TODAY! During your sessions, we’ll generally begin with acute pain relief through manual therapy techniques or pain-relieving modalities. Then, we’ll move on to targeted exercises. Our therapists will ensure you perform those exercises correctly and monitor your progress, increasing the intensity as you improve. We’ll also suggest things you can do on your own, such as self-massage techniques, additional exercises, or footwear changes. SCHEDULE AN APPOINTMENT TODAY The first step in resolving your foot pain is correctly identifying its cause. To learn why your foot is hurting, call Fritz Physical Therapy to schedule your initial consultation. We’ll have you on your way to an active lifestyle in no time! Sources: https://www.ncbi.nlm.nih.gov/books/NBK431073/ • https://bjsm.bmj.com/content/55/19/1106 •https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC5112330/ • https://orthoinfo.aaos.org/en/diseases--conditions/stress- fractures-of-the-foot-and-ankle/
ARE YOUR SHOES THE CAUSE OF YOUR FOOT PAIN? Who doesn’t love a great pair of shoes, especially when they’re the final touch on a knockout outfit? Unfortunately, shoes are more than just a fashion
statement–they can also contribute to foot pain. In the meantime, here are some simple guidelines to remember the next time you go shoe shopping. A Physical Therapist’s Guide to Finding the Perfect Shoe • Make sure it fits. Cinderella’s stepsisters learned it the hard way: it doesn’t matter what a shoe looks like if it doesn’t fit your foot. If your shoes are too tight or restrictive, your feet will not have full mobility, leading to pain and other discomfort. • Pointed toes are out this season. Those fierce pointy-toed shoes might look great, but they squeeze your toes together in a way that can cause problems in your toe joints. • So are high heels. A severe high heel looks fabulous (and sounds even better), but it forces your foot into an unnatural shape, leading to significant impacts on the overall health of your feet–not to mention a higher risk of sprained ankles, lower back pain, and balance issues! • But comfort and support are in. The best shoes are the ones that feel good while wearing them and after you take them off. In most cases, these shoes provide your foot with the support it needs to work correctly, ensuring the foot is protected and feeling good. Sources: https://www.physio-pedia.com/Foot_Pain
HEALTHY RECIPE: SUSHI BOWLS
Ingredients: • 2 c short grain white rice • 2 cups water • 2 tbsp rice vinegar • 2 tbsp sugar • 1 tsp salt • 8 oz imitation crab • 1 carrot
• 1 cucumber • 1 avocado • 1 pack nori snack • 1 tbsp sesame seeds • 4 tbsp mayonnaise • 2 tbsp sriracha
Are you ready to embrace a lifestyle that promises better mobility and less pain? At Fritz Physical Therapy, we are here to guide you every step of the way, fostering a future where you feel better, move better, and live better! Scan the QR code to get started today! FOLLOW THESE SIMPLE STEPS TO A PAIN-FREE LIFE Instructions: Place the uncooked short grain rice in a medium sauce pot. Rinse the rice well and drain off as much water as possible. Add 2 cups of fresh water, place a lid on the pot, and bring to a boil over high heat. Once boiling, turn the heat down to low and let simmer for 15 minutes. After 15 minutes, turn the heat off and let the rice rest, undisturbed and with the lid in place, for 10 additional minutes. To prepare the sushi rice dressing, combine the rice vinegar, sugar, and salt in a small bowl. Stir until the sugar is dissolved. If needed, microwave for 15-30 seconds to help the sugar dissolve. While the rice is cooking, prepare the toppings. Shred or chop the imitation crab, shred or julienne the carrot, slice the avocado, slice the cucumber, and break the nori snacks into smaller pieces. Stir together the mayonnaise and sriracha in a small bowl. When the rice is finished cooking, sprinkle about 1/4 of the vinegar dressing over the rice, then gently fold or stir the rice to combine. Repeat the process until all of the vinegar dressing has been incorporated into the rice. To build your sushi bowls, place about 1 cup of the seasoned sushi rice in a bowl, then top with crab stick, carrot, cucumber, avocado, a few pieces of nori, a pinch of sesame seeds, and a drizzle of the sriracha mayo.
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