Limitless: Is Your Foot or Ankle Paining You?



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)

INSIDE : • What Can You Do About That Pain In Your Step? • How Should My Sprain Or Strain Be Treated?

• Exercise Of The Month • Patient - Client Success Story


WHAT CAN YOU DO ABOUT THAT PAIN IN YOUR STEP? INSIDE : • How Should My Sprain Or Strain Be Treated? • Patient - Client Success Story

• Exercise Of The Month • How Can PT Help My Ankle Sprain?

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, Limitless Physical Therapy Specialists can help you!

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, Limitless Physical Therapy Specialists 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.


COVID-19 UPDATE Hi Everybody! With all of the negative in the news, we wanted to flip the script and talk about choosing gratitude. Choosing gratitude has been shown to:

How Should My Sprain Or Strain Be Treated?

• Improve our mood • Emotional Health • Sleep • Physical Health • Relationships

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 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. Whether you sustained a sprain or strain, physical therapy is the answer to achieving long-term relief. Contact Limitless Physical Therapy Specialists today to schedule a consultation or to find out more about how physical therapy can help relieve your foot and ankle pains.

Today, I want to express my gratitude for the community of people that we get to serve. All of you are the reason we show up at work every day! Thank you! I am also grateful for our amazing team and all that they do here to give you the care you deserve! Since we are currently limited in our ability to meet face to face, we’re shifting our thought process to how we can continue to care for our patients. The best solution right now is to use telehealth. Home management of your condition is just as important to your well-being as the time you spend in our clinic. Check out the video below!

*As long as you have a smartphone, tablet, or a computer with a camera, you have what it takes for a telehealth appointment. * Our team is ready to help you live your life without limits right now! We are committed to providing excellent value to you during the time you spend with us - even if it is virtual! While every insurance is different, we promise there will be no surprise billing. In fact, most insurance companies are covering telehealth services in full right now. Feel free to call our office at (585) 869-5140 with questions about your insurance coverage, to schedule an appointment, or you can book a telehealth appointment by clicking the button below:


Wishing you and your family all the best!

Dan Bajus, PT, DPT, OCS, AIB-VR/COM, Owner Limitless Physical Therapy Specialists


Try this movement if you are experiencing leg pain. EXERCISE OF THE MONTH

HOW CAN PT HELP MY ANKLE SPRAIN? Physical therapists help people with ankle sprains recover more quickly than they would without treatment. The time it takes to heal an ankle sprain varies, but results can often be achieved in 2 to 8 weeks. Your physical therapist will work with you to design a specific treatment program that meets your needs and goals. Your physical therapist will work with you to: Reduce Pain and Swelling. You will learn how to avoid or modify your daily and sports activities to allow healing to begin. Your physical therapist may use different types of treatments and technologies to control and reduce your pain and swelling, including ice, heat, ultrasound, electrical stimulation, taping, specific exercises, and hands-on therapy, such as specialized massage. Improve Motion. Your physical therapist will choose specific activities and treatments to help restore normal movement in the ankle. These might begin with “passive” motions that the physical therapist performs for you to gently move your ankle and foot, and progress to “active” exercises and stretches that you do yourself. Improve Strength. Ankle sprains may be related to weak, injured, or uncoordinated leg muscles. Certain exercises will aid healing at each stage of recovery; your physical therapist will choose and teach you the correct exercises and equipment to use, to steadily and safely restore your strength. These may include using cuff weights, stretch bands, and weight-lifting equipment. Improve Endurance. Regaining your muscular endurance in the ankle and leg is important after an injury. Your physical therapist will teach you exercises to improve endurance, so you can return to your normal activities. Cardio-exercise equipment may be used, such as treadmills or stationary bicycles. Improve Balance. Regaining your sense of balance is important after an injury. Your physical therapist will teach you exercises to improve your balance ability. Learn a Home Program. Your physical therapist will teach you strengthening and stretching exercises to perform at home. These exercises will be specific for your needs; if you do them as prescribed by your physical therapist, you can speed your recovery. Return to Activities. Your physical therapist will discuss activity goals with you and use them to set your work, sport, and home- life recovery goals. Your treatment program will help you reach your goals in the safest, fastest, and most effective way possible. Your physical therapist will teach you exercises, work retraining activities, and sport-specific techniques and drills to help you achieve your goals.

Loosens Calf Muscles

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.

Patient - Client Success Story

Laura did awesome! She came in with a foot/ankle injury while she was training for a half marathon. After working with Matt, she was able to improve her ankle strength and mobility. That hard work and dedication to getting better resulted in her being able to recently run the Disney half marathon without any pain! Great job, Laura!

Source: ankle-sprain

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