Balance In Motion Newsletter
N E W S L E T T E R I S S U E # 7
S E P T E M B E R 2 0 2 0
GET TO THE BOTTOM OF YOUR FOOT OR ANKLE PAIN! N E W S L E T T E R
INSIDE:
• Get To The Bottom Of Your Foot Or Ankle Pain! • How Should My Sprain Or Strain Be Treated? • Patient Success Spotlight • Coupon Corner
WE’RE BACK TO NORMAL HOURS!
Have you recently sustained an injury to your foot or ankle that has resulted in pain? If so, it is possible that you may be experiencing the effects of either a sprain or strain, depending on what structure was injured (tendon or ligament). (continued inside)
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N E W S L E T T E R I S S U E # 7
S E P T E M B E R 2 0 2 0
N E W S L E T T E R
ATTENTION CURRENT PATIENTS: CONTACT US FOR HOME EXERCISES!
INSIDE: • Coupon Corner • Exercise Essentials GET TO THE BOTTOM OF YOUR FOOT OR ANKLE PAIN! • How Should My Sprain Or Strain Be Treated? • Patient Success Spotlight
(continued from outside)
People who sprain or strain 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 with the help of physical therapy. What’s the difference between a sprain and strain? A sprain happens when a 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, or the part of the ankle or foot that adds stability to the joint. Symptoms of sprains include pain, inflammation, muscle spasm, and sometimes an inability to move your foot or ankle. While sprains happen when there is damage to a ligament, strains happen when there is damage to a muscle or 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 a physical therapy examination. If you are unsure about whether you sustained a sprain or strain, we can help you figure it out.
While there are many factors that can lead to foot and ankle pain, sprains/strains are some common examples. Even if your pain subsides, dysfunction may still be present. If you have noticed limited mobility, previous or present pain, or other issues with your ankles or feet, Balance In Motion can help. We can determine if the cause of your injury was indeed a sprain or strain, in addition to helping provide you with the necessary treatments for healing. We can also provide you with tips for avoiding re-injury in the future, so you don’t have to worry about avoiding certain activities. Why is my foot or ankle hurting? Whether you trip, fall, or twist your foot or ankle “wrong,” foot and ankle pain that stems from a sprain or a strain is often the result of some sort of injury. However, it is also commonly due to an underlying weakness in the muscles of the foot or leg. In fact, any accumulation of factors can lead to insidious onset of pain, including loss of range of motion, altered movement patterns, balance issues, and overall affected mobility.
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HOW SHOULD MY SPRA I N OR STRA I N BE TREAT ED?
Foot and ankle pain treatment depends on where the injury happens and how long ago it occurred. 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, because a fracture may be suspected. 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. For optimal results, it is best to consult with a physical therapist to see what the best methods would be for healing and avoiding re-injury of the affected area. Once the acute phase of the injury has passed (the point where there is pain), it is possible to prevent future injury through exercises targeted at strengthening the muscles that surround the ankle. Your physical therapist will prescribe certain strengthening exercises to regain your normal levels of function. This may include drawing the alphabet with your toes to improve range of motion, performing calf raises every time you stand at the sink, or raising your toes slowly off of the ground when you are standing in line at the grocery store. How will physical therapy help my sprain or strain? Physical therapy is designed to relieve the pain of a foot or ankle problem, improve range of motion, and strengthen your muscles so they are able to take on the shock of normal activities. While pain within your foot or ankle may subside on its own, there are dysfunctions up
EXERC I SE ESSENT I AL S Helps Lower Leg Pain www.simpleset.net CALF STRETCH - ON WALL Stand close to a wall and place your toes up on the wall with your heel on the floor. Slowly lean forward until you feel a stretch in your calf. Hold for 10 seconds. Repeat 3 times each on each leg. Whether you sustained a sprain or strain, physical therapy is the answer to achieving long-term relief. Contact Balance In Motion today to schedule a consultation or to find out more about how physical therapy can help relieve your foot and ankle pains. the chain that can last for years and lead to other injuries. For example, changes in gait pattern can result in ankle injury, making it difficult for you to move around freely. Physical therapy is the best way to make sure that these injuries do not occur. Our physical therapists will 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.
BEEF & BUTTERNUT CHILI
• 1/4 tsp ground coriander • 1/8 tsp ground cinnamon • 1 (28-oz) can whole tomatoes, chopped • 1 (15-oz) can no-salt, kidney beans • 2 cups (1/2-inch) cubed butternut squash • 1 cup chopped carrot • 6 tbsp sour cream • 2 tbsp fresh cilantro
• 1/2 cup chopped bell pepper • 2 tbsp tomato paste • 1 tbsp minced fresh garlic • 2 tsp diced jalapeño pepper • 2/3 cup dry red wine • 1 1/2 tsp ground ancho chiles • 1 tsp dried oregano • 1/2 tsp ground red pepper • 1/4 tsp ground cumin
• 1 tbsp canola oil • 1 1/2 lbs boneless chuck roast • 3/4 tsp salt • 1 1/2 cups chopped onion
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil; swirl. Sprinkle beef with salt. Add beef to pan; sauté 8 minutes, turning to brown on all sides. Remove beef. Add 2 teaspoons oil to pan. Add onion and bell pepper; sauté 3 minutes. Add tomato paste, garlic, and jalapeño; sauté 2 minutes, stirring constantly. Add wine; bring to a boil, scraping pan. Cook 2 minutes. Return beef to pan. Stir in ancho chile pepper and the next 7 ingredients (through kidney beans), and bring to a boil. Cover, reduce heat to medium, and simmer gently for 1 hour. Add butternut squash and 1 cup carrot, and simmer for 1 hour or until beef is tender. Ladle 1 1/3 cups chili into each of 6 bowls, and top each with 1 tablespoon sour cream and 1 teaspoon cilantro.
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PAT I ENT SUCCESS SPOT L I GHT
LASER THERAPY
“ I F E E L L I K E T H E R E I S A R E A L ADVAN T AG E T O WO RK I NG W I T H A RUNN E R . H I GH L Y R E C OMME ND . ” “From the moment I walked in the place I felt welcomed. The hospitality, professionalism, and cleanliness were very inviting. Dr. Kim took his time to hear me out and did not make me feel rushed. He is very knowledgeable and kind. I feel like there is a real advantage to working with a runner. Highly recommend.” - K.E.
Click to watch this short video all about laser therapy treatments!
If you are looking for a non-invasive, safe, and effective way to relieve your pain and recover from a condition, laser therapy may be an ideal choice for you. When conducting a laser treatment, photons will be released into the tissues surrounding the affected area to facilitate healing. These photons help in relieving pain, energizing cells, and increasing circulation to the injured area. At Balance in Motion Physical Therapy, we are here to put your mind at ease by letting you know that laser therapy does NOT hurt and it IS completely safe! Here are some helpful facts about laser therapy to ease any hesitations regarding it: • Medical lasers are approved by the FDA and they adhere to strict ISO standards. • Laser treatments are administered directly to the skin, in order to avoid contact with eyes. • There are a large variety of conditions that laser therapy can treat, including neck pain, shoulder pain, back pain and sciatica, arthritis, bursitis, disc injuries, TMJ, sports injuries, plantar fasciitis, carpal tunnel syndrome, migraines, soft tissue damage, and MORE. • Laser therapy has even earned a reputation as being one of the safest, non-invasive treatment options on the market! If you have been searching for relief and recovery options, contact our office today. We’ll help you schedule a consultation so you can discuss how our laser therapy services at Balance in Motion Physical Therapy may benefit you!
COV I D - 1 9 UPDAT E
COUPON CORNER
WE ARE NOW BACK TO OPERATING ON NORMAL BUSINESS HOURS!
FREE 15 MINUTE CONSULTATION
Our staff is taking extra steps to ensure the cleanliness of the clinic space upon our reopen. You may notice some changes that we have implemented to protect our patients and staff. Currently, we are encouraging patients to stay home if you are not feeling well. Otherwise, we are now open again for normal business hours.
If you have any questions about your appointments, please reach out to us.
CALL/TEXT TO SCHEDULE TODAY ! (347) 535-5354
We are following the recommendations of the CDC. It is very important for our patients to understand that you need to get your information from reliable sources. We do NOT recommend that you trust any information posted on social media. This includes re-posts of articles. Always seek out information directly from the source.
Offer valid for the first 20 people to schedule. Expires 9-30-20
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