ARTHRITIS IN YOUR ANKLES OR FEET?
Why Does My Ankle/Foot Hurt? Did you know that all 26 bones in your ankle and foot have to work together for normal and efficient function? Ankle and foot regions are subject to constant stress and hazards ranging from the effects of walking, running, ill-fitting shoes, long-term standing to traumatized sports injuries. The most common reported injuries are ankle sprain, plantar fasciitis, heel spur, shin splints and metatarsalgia. These can be painful and make walking difficult. Physical therapy is an effective treatment for these conditions by using stretches and manual therapy to restore mobility to the foot. Relieving your ankle & foot pain. A sprain or strain to your ankle involves the overstretching or tearing of ligaments, tendons or connective tissue. They occur when a joint is forced beyond its normal range of motion, such as turning or rolling your ankle. Symptoms of sprains and strains include pain, swelling and difficulty putting weight on your foot. Foot and shin pain can come on from many different causes. The most common causes develop from changes in the way you walk, unsupported footwear, long term standing, walking or running. Key to recovery is an early evaluation and treatment plan developed by a physical therapist. The therapists at Eastern Shore Physical Therapy will determine the cause of your problem and quickly decrease your pain. They will help you find the correct balance between strength and flexibility. This allows you to have pain free walking or running and return to activity as soon as possible.
CHICKEN TORTILLA SOUP
Healthy Recipe
INGREDIENTS • 2 tablespoons vegetable oil • 1 small onion, diced • 2 tablespoons minced garlic • 2 jalapenos, finely diced
• 3 chicken breasts, boneless • 2 limes • Salt & black pepper • 1 cup chopped cilantro leaves • One 8-inch flour tortilla • 1 avocado • 1 cup shredded Monterrey cheese
• 6 cups low-sodium chicken broth • One 14.5-ounce can diced tomatoes • One 14.5-ounce can black beans,
INSTRUCTIONS In a large saucepan heat the vegetable oil. Add the onions and cook for 2 minutes. Once the onions have softened add the garlic and jalepenos and cook for another minute. Pour the chicken broth, tomatoes and beans into the pot and bring to a boil. Once at a boil lower heat to simmer and add your chicken breasts. Cook the chicken for 20 to 25 minutes. Once chicken is cooked remove from pot. When cool enough to handle shred it and set it aside. Add lime juice and fresh cilantro to the pot. In a serving bowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.
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