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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