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 structure was injured (tendon or ligament). But what is the difference between the two conditions, and what can help it heal? Most importantly, how do you keep from re-spraining your foot or ankle on every uneven surface you run across?
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
Getting To Know The ProMotion Rehab &Sports Medicine Staff! MORGANMCDANIEL, PT TECHNICIAN
Morgan is currently a PT technician at our Lake City location. She will be attending St. Catherine’s University this year for the Occupational Therapy Assistant program. She also has a certificate in Phlebotomy and several years of experience in CNA work. She has a passion for helping others get back to their normal life, and be able to do their best! Outside of work, she loves to travel, work on rebuilding her house, or spend time with family and friends.
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body QUICK & COMPLETE RECOVERY FROM FOOT AND ANKLE SPRAINS On the Road to a Better You
INSIDE:
• Treatment of Foot & Ankle Pain • Healthy Recipe
• Patient Success Spotlight • Balance & Exercise Essentials
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 structure was injured (tendon or ligament). But what is the difference between the two conditions, and what can help it heal? Most importantly, how do you keep from re-spraining your foot or ankle on every uneven surface you run across? Types of Foot or Ankle Pain Foot and ankle pain can come from a variety of sources. • Foot or Ankle Sprain - A sprain happens when the ligament, the tissue thatconnectsonebone toanother, isstretchedortorn.Aspraincanalso happenwhenthere isdamagetoa jointcapsule, 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’sadifference between a sprain or strain? Absolutely. While sprains happen when there is damage to a ligament, strains happen when there is damage to the muscle or the 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 can be similar to those associated with sprains, but a physical therapist will perform a thorough exam to determine the likelihood of one over the other. In some cases, further imaging, such as an MRI, may be required. • Plantar Fasciitis - On the bottom of your foot connecting your heel bone to your toes is a thick band of connective tissue called your plantar fascia. 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 sends 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 obese or anyone who spends a lot of time on their feet while wearing non-supportive shoes. Whether you trip, fall, step in an unexpected hole, or twist your foot or ankle “wrong”, foot or ankle pain from a sprain or a strain is often the result of an injury or event. Plantar Fasciitis, on the other 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 the muscles of the foot or leg, not just the result of an incident or accident. People who sprain or strain the ligaments, tendons or muscles 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.
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TREATMENT OF FOOT & ANKLE PAIN
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How are foot and ankle pain treated? Foot and ankle pain treatment depends 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. However, within a few hoursofcompressionwrappingandelevation, 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. Exercises to Try Once the acute phase of the injury has passed (the point where there is pain), it is possible to prevent future injury by exercises targeted at strengthening the muscles that surround the ankle. Try drawing the alphabet with your toes to improve range of motion, perform calf raisesevery timeyoustandat thesink,or raise your toes slowly off of the ground when you are standing in line.
Physical Therapy Physical therapy? It’s just a sprain or strain. Do you really need physical therapy? In short, yes. Physical therapy is designed to relieve the pain of a foot or ankle problem, improve the range of motion, and strengthen your muscles so they become more flexible and able to take on the shock of normal activities. While most foot or ankle injuries heal on their own without long-term side effects, physical therapy is the best way to insure these injuries do not recur. A physical therapist will perform manual techniques to help you regain mobility for activities such as normal walking and stair climbing. He or she will show you therapeutic exercises that target the muscles that keep the foot and ankle supported, and may recommend a customized physical fitness program that can help reduce stress on your feet and ankles, as well as target balance retraining for future injury prevention. Lastly, adding orthotics or wrapping your injured foot or ankle forseveralweeksmaybehelpfulaswell. Whether you injured your foot or ankle or have been dealing with plantar fasciitis
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7 8 1 4 for a long time, physical therapy is the answer to achieving long-term relief. Contact us today to schedule a consultation or to find out more information about how physical therapy can help relieve your foot or ankle pain. https://www.mayoclinic.org/diseases-conditions/plantar- fasciitis/symptoms-causes/syc-20354846 https://www.active.com/fitness/articles/5-exercises-to- prevent-an-ankle-injury https://www.washingtonpost.com/national/health- science/the-method-you-learned-for-treating-an-ankle- or-knee-sprain-is-probably-wrong/2016/05/27/f32e86ca- 8c9b-11e5-ae1f-af46b7df8483_story.html 6 4 7 7 9 3 8 5 9 4 3 5 1 2 5 7 6 Exercise Essentials Try this balancing exercise to keep moving. 9 1 3 http://1sudoku.com http://1sudoku.com 2 8 4 9
n° 315825 - Level Hard
PAN SEARED LEMON CHICKEN
n° 3996 - Level Hard
INGREDIENTS • 4 boneless chicken breasts, (1-1¼ pounds) Salt & freshly ground pepper, to taste • 3 tsp extra-virgin olive oil, or canola oil, divided • 3 cloves garlic, minced • 1 cup reduced-sodium chicken broth • 2 teaspoons flour
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9 TANDEM WALK - WALL Stand with the fingertips of one, or both, hands resting on a wall. Place the feet ‘heel to toe’ with the left foot forward. Steady yourself in this position. Step forwardwith the right foot,placing the heel directly in front of, and touching, the toes of the left foot. Step forward with the left foot, placing the heel directly in front of, and touching, the toes of the right foot. Repeat this sequence, moving forwarddown thehallway. Reverse direction, moving backward down the hallway. 7 2 9 8 4 3 5 2 3 http://1sudoku.com
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• 2 tablespoons chopped fresh dill, divided • 1 tablespoon lemon juice • ½ white onion, diced
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DIRECTIONS Season chicken breasts on both sides with salt and pepper. Heat 1½ teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil. Reduce heat to medium. Add the remaining 1½ teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.
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n° 329149 - Level Hard
Play on your mobile these puzzles and find their solutions by flashing th n°315825 n°329837 n°3996
CALL TODAY! LAKE CITY ( 843 ) 374 - 0185 FLORENCE ( 843 ) 407 - 0377
Print sudoku http://1sudoku.com Patient Success Spotlight
Health &Wellness Tips CHECK YOUR BALANCE
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How is your balance? Have you checked it lately? Poor balance and coordination is the number one cause of trips, falls, and injuries. It even greatly affects back pain and posture. You don’t have to be old to have non-optimum balance. In fact, a majority of sports injuries are attributed to not having the right balance reflexes needed to adapt to the surface, causing sprains, strains and other injuries. Our balance and vestibular system gives us the ability to walk on two legs, run and be active. Our balance and vestibular system develop as we grow from a baby all the way through adulthood, and then begins to decline. Most people don’t know their balance is not optimum until they suffer a sports injury, trip and fall, or lose their balance in the shower. No matter what your age, balance affects your ability to be active. 5 REASONS FOR OUR DECLINE IN BALANCE: 1. Changes in our vestibular system 2. Changes in muscle mass, flexibility and strength
6 4 “ The entire staff is helpful and truly want to see their patients get back to their max level of health.” “Going to PT at ProMotion and working with Nicole Jankowski helped me get back to what I love doing and without knee pain… running! I appreciate that Nicole is knowledgeable about PT and running. She understood my desire to keep doing what I enjoyed and challenged me each session to maximize my potential. The entire staff is helpful and truly want to see their patients get back to their max level of health.” - Sarah 5 3 http://1sudoku.com n° 329837 - Level Hard 1 7 3 5 8 2 9 8 5 4 6 9 8 1 6 4 6 8 3
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3. Changes in eyesight 4. Diminishing reflexes 5. Previous injuries to ankle, knee, hip or spinal joints
http://1sudoku.com
n° 34745 - Level Hard
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Can you do this? • Stand next to a counter, sink or chair barefoot with your hand gently grasping the counter surface. • Put one foot directly in front of the other, so that one heel is touching the opposite toes. • Gently lift your hand up, but keep it close to the counter in case you need to grab it quickly. Try to hold this for 10 seconds (only do this if you feel safe or have someone nearby to help you). • Now try it with your eyes closed. • Do you wobble a lot or even lose your balance? • Your balance needs work!
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http://1sudoku.com
n° 312259 - Level Hard
Theobject is tofillallemptysquaresso that thenumbers1 to9appear exactly once in each row, column and 3x3 box, and the sum of the numbers in each area is equal to the clue in the area’s top-left corner.
flashing the codes below : n°34745
n°329149
n° 312259
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