HEALTH+FITNESS NEWSLE T TER
HOW TO KNOCK OUT FOOT & ANKLE PAIN
L I V E A H A P P I E R & H E A LT H I E R L I F E W I T H P H Y S I C A L T H E R A P Y !
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 structurewas injured (tendonor ligament).While there are many factors that can lead to foot and ankle pain, sprains/strains are some common examples.Even ifyourpainsubsides,dysfunction may still be present. If you have noticed limited mobility, previous or present pain, or other issues with your ankles or feet, RX Physical Therapy 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 isalsocommonlydue toanunderlying weakness in themusclesof the footor 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. 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 toa jointcapsule,or thepartof theankle 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 tobone).Strainsusuallyhappenwhen 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 themdifficult to tellapartwithout doing a physical therapy examination. If you are unsure about whether you sustained a sprain or strain, we can help you figure it out. For more information about how RX Physical Therapy can help you, call us at 269.769.6108 or visit rxphysicaltherapy.com.
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WHAT SHOULD I DO? 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. HOWWILL 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. 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 seewhat thebestmethodswouldbe for healing and avoiding re-injury of the affected area. Once the acute phase of the injury haspassed (thepointwhere there is pain), it is possible to prevent future injury through exercises targeted at
Our physical therapists will show you therapeuticexercises 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.
PHYSICAL THERAPY IS THE BEST WAY TO MAKE SURE THAT THESE INJURIES DO NOT OCCUR.
strengthening themuscles thatsurround theankle.Yourphysical 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.
Whetheryousustainedasprainorstrain,physical therapy is theanswer to achieving long-term relief. Contact RX Physical Therapy today to schedule a consultation or to find out more about how physical therapy can help relieve your foot and ankle pains.
For more information about how RX Physical Therapy can help you, call us at 269.769.6108 or visit rxphysicaltherapy.com.
RUN RECOVERY WORKSHOP MONDAYS @ 11:00 AM
Are you experiencing pain or limited mobility while running? Are you looking for ways to improve your stride and keep your joints healthy and pain-free? You’re invited to take part in our Run Recovery Workshop every Monday at 11 am . We look forwarding to seeing you there! To learn more about this and other events happening at RX Physical Therapy, call our clinic at 269.769.6108 or follow us on social media @physicaltherapyrx.
CALL 269.769.6108 TODAY FOR PAIN RELIEF!
Schedule your consultation with your physical therapist today to start living pain-free!
BOOST YOUR IMMUNI TY ! GARLIC LEMON CHICKEN SOUP
EXERCI SE ESSENT IALS
• 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced • 3 large carrots, diced • 2 celery stalks diced • 3 cloves of garlic, diced INGREDIENTS
• 1 medium lemon
(zest & juice)
• 1 handful
fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)
SINGLE LEG & ARM DEADLIFT Stand on one leg, dumbbell in the opposite hand as the stance leg. Keeping your pelvis facing forward, bend at the hip and move your non-stance leg up and behind you. Your stance knee will bend slightly. Point your toes towards your stance foot to help keep your hips from opening up. From this position, rise up from the hips. Repeat exercise 6-8 times with each leg.
S TAY I N G F L E X I B L E As you age, your muscle tissue actually dries out a little, tightening.Thiscausesa lossofrangeofmotion in your joints and tissues. In addition to the loss of rangeofmotion, itcanreally limityouractive lifestyles and hinder day-to-day, normal motions. Tasks that used tobesimple,suchasdressingorsquattingdown to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your musclesandmakesdaily livingactivitiesmucheasier. THE BENEFITS OF A REGULAR STRETCHING PROGRAM INSTRUCTIONS Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk. to involve a huge amount of time, but stretching can end up giving you huge results! Stretching is a natural part of what we do on a daily basis. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching programwill produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!
IF YOU ARE UNSURE OF COMPLETING THESE EXERCISES OR EXPERIENCE PAIN WHEN DOING SO, STOP AND CONSULT YOUR PHYSICAL THERAPIST.
Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. It does not havePage 1 Page 2 Page 3 Page 4
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