NEWSLETTER Health &Wellness
FREE YOURSELF FROM FOOT & ANKLE PAIN
Who among us hasn’t run through the park when suddenly we find an uneven patch in the grass and wind up on the ground, clutching a foot or an ankle? That all-too-familiar pain is often referred to as a sprain or strain, depending on what structurewas injured(ligamentortendon).Butwhat isthedifferencebetweenthe twoconditions,andwhatcanhelp itheal?Most importantly,howdoyoukeepfrom re-spraining your foot or ankle on every uneven surface you run across? Types of Foot or Ankle Pain: • Foot or Ankle Sprain – A sprain happens when the 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, the part of the ankle or foot that adds stability to the joint. Symptoms of sprains include pain, inflammation, muscle spasm or sometimes an inability to move your foot or ankle. • Foot or Ankle Strain – Wait. There’s a difference between a sprain or strain? Absolutely. While sprains happen when there is damage to a ligament, strains happenwhenthere isdamagetothemuscleorthetendon,thetissuethatconnects muscletobone.Strainsusuallyhappenwhenthemusclesuddenlycontractswhile 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 a thorough physical exam or an MRI or ultrasound. • Plantar Fasciitis – A thick band of connective tissue called your plantar fascia is located on the bottom of your foot and connects your heel bone to your toes. Usually, this tissue acts like a shock absorber when you walk, run or jump. If the plantar fascia has too much tension on it, small tears begin to appear causing inflammation. This inflammation can send sharp, stabbing pains through your heel with every step, especially first thing in the morning . This condition, called plantar fasciitis, is common in runners, people who are overweight or anyone who spends a lot of time on their feet working on hard floors or while wearing non-supportive shoes.
Causes of Foot or Ankle Pain: Whetheryou trip, fall,step inanunexpected hole, or twist your foot or ankle “wrong”, foot or ankle pain from a sprain or astrain isoftentheresultofan injuryorevent.PlantarFasciitis,ontheother hand, tends to be an overuse injury, or a condition that happens gradually over time. However, foot or ankle pain is often the result of an underlying weakness in themusclesof the footor leg,not just the resultofan incident oraccident.Peoplewhosprainorstrain the ligaments, tendonsormuscles in 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. Howarefootandanklepaintreated? Footandanklepaintreatmentdepends on where the injury happens and how long ago it occurred. Compression and Elevation: 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. For most people, 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 minimaldiscomfort.However, this initial treatmentofa footoranklesprain does not help strengthen the area and prevent injury in the future. ExercisestoTry: Oncetheacutephaseofthe injuryhaspassed(thefirst3-7 days, typically), it is possible to prevent future injury by exercises targeted atstrengthening themuscles thatsurround theankleand foot.Trydrawing thealphabetwithyour toes to improve rangeofmotion,performcalf raises every time you stand at the sink, or raise your toes slowly off of the ground when you are standing in line.
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