AthleticAdvantagePT_Recovery From Sprains & Strains




3 Simple Wellness Tips for Healthy New Year’s Resolutions • Service Spotlight: Joint Mobilization • Exercise Essentials



Have you recently sustained an injury to your foot or ankle that has resulted in pain? If so, it ispossiblethatyoumayexperiencingtheeffects of either a sprain or strain, depending on what structure was injured (tendon or ligament). While there are many factors that can lead to foot and ankle pain, sprains/strains are some commonexamples.Even ifyourpainsubsides, dysfunction may still be present. Ifyouhavenoticed limitedmobility,previousor present pain, or other issues with your ankles or feet, AAPT 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? Whetheryoutrip,fall,ortwistyourfootorankle “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 underlyingweakness inthemusclesofthefoot or leg. In fact, any accumulation of factors can lead to a gradual onset of pain, including loss ofrangeofmotion,alteredmovementpatterns, balance issues, and overall affected mobility. Peoplewhosprainorstraintheirfeetorankles oftenfindthattheyarecontinuouslyre-injuring

thatpartoftheirbody.Fortunately,thisdoesnot 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 thatconnectsonebonetoanother) isstretched ortorn.Aspraincanalsohappenwhenthere is damagetoa jointcapsule,orthepartoftheankle orfootthataddsstabilitytothe 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 isstretched, likewhenyourunor 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 asprainorstrain,wecanhelpyou figure itout. How Should My Sprain Or Strain Be Treated? 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 by 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.

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a stressful event, such as by meditation. Find a comfortable locationwithminimaldistractions and focus on the repetition of a sound, word, or phrase. It may help to focus on your breath while counting inhalations and exhalations: in (one), out (two), in (three),andsoon. 3. Be active daily. Aim for 30 minutes of daily activity, 5 days a week. If needed to fit in your schedule, split up your exercise throughout the day: 10 minutes beforework,10minutesafterward, and 10minutes at home with the kids. If a long-term resolution seems daunting, think short-term and aim for new measurable goals monthly. For example, drink homemade juices or smoothies five days a week or remove packaged snacks from your diet for a month. It will not seem like such a life overhaul if you add or eliminate a certain food for a few days.Onceyouget inrhythm,you justmightcontinueitandmakeita habit.Ifnot,youknowyouwillget tostartanewgoalthenextmonth.

1. Drink half your body weight inouncesofwater. If you weigh 160 pounds, you should drink 80 ounces of water. When the body is dehydrated, it doesn’t run efficiently. Drinking water has plenty of benefits, including increasing energy, flushing out toxins,improvingskincomplexion and boosting immunity. 2.Relaxbetweenstressors. The stress response is controlled by the autonomic nervous system, which controls heart rate, blood pressure, and digestion. Two branches of this system, sympatheticandparasympathetic, worktogethertokeepthebody in balancebeforeandafterstressful situations. Daily stresses such as work and traffic on commutes can keep the body in sympathetic or “fight or flight” mode. Chronic stress has been linked to low immunity, common illnesses, depression, high blood pressure, and heart disease. You can reduce the risk of these by allowing your body to return to a parasympathetic or “rest and digest” state after

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 us today at (214) 383-0623 to schedule a consultation or to find out more about how physical therapy can help relieve your foot and ankle pains.

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 SERV I CES • Aquatic Therapy • Trigger Point Dry Needling (TDN) • Concussion Therapy • Dance Injury Rehabilitation • Electrical Stimulation • Instrument Assisted Manual Therapy • Joint Mobilization • Kinesio Taping • Low-Level Laser Therapy (LLLT) • Manual Therapy • Therapeutic Exercise • Vertigo Treatment


WHAT IS JOINT MOBILIZATION? • Joints, formed by the articulating surfaces of two or more bones, depend on a combination of both stability and mobility in order to function efficiently and comfortably. Joints are supported by a wide variety of physiological structures including capsules, ligaments,tendons,cartilage, and muscle fibers. THERAPY RESULTS • JointMobilization involves thepassive movement of specific joints using the skilled application of force, direction, and technique. Your physical therapist can use his or her hands to mobilize an affected joint, or may elect to use certain tools, including straps, to help deliver the desired treatment effect.



KIRSTEN TRAPP DPT Physical Therapist

Dr. Kirsten Trapp is our newest physical therapist at Athletic Advantage. She specializes in spinal evaluation and treatmentandholdssevenmanual therapy certifications.Sheutilizes triggerpointdry needling along with manual skills and therapeutic exercises to optimize patient outcomes and reduce pain. Dr. Trapp is a

member of the American Physical Therapy Association and is an advocate for the#choosePTmovementwhichemphasizes theuseofphysical therapy over opioid usage whenever possible. Born and raised in Plano, Texas, Dr. Trapp received her Bachelor of Science degree in Kinesiology from Sam Houston State University in 2014. After receiving her bachelor’s degree, she worked as a member of the Athletic Advantage team for two years before attending graduate school. She furthered her education at The University of St. Augustine in Austin, Texas to become a Doctor of Physical Therapy (DPT) in 2018. Kirsten grew up dancing, both competing as part of a junior company and in her high school dance teams. Throughout her undergraduate career, Kirsten competed as a member of the Orange Pride Dance Team, winning three National Championships with the National Dance Alliance (NDA) in Daytona, Florida. Dancing, a desire to help others, and an interest in the biomechanics and etiology of musculoskeletal dysfunctions are what drove her to become a physical therapist. “Providing quality care through a strong patient, therapist relationship is of the utmost importance in my practice. I take the responsibility of guiding my patients through the journey of improving their mobility and functional capacity very seriously. I want to help my patients lead a more active lifestyle. I utilize the most up to date evidence-based approach to evaluate and treat inorder toaddressandprevent further injury foreach individual.”

EXERC I SE ESSENT I ALS USE THIS TECHNIQUE TO INCREASE ANKLE MOBILITY “I wish I would have found Dr. Johnson sooner in my career. He is a true godsend and a magician with his craft that has kept me in the ring doing what I love. It is hard to put into words how amazing I feel after each visit. Everyone needs this guy in their life. The entire staff treats me like family and Athletic Advantage feels like home. Boxers sustain many different injuries throughout their career and Cody has been able to provide relief for them all. I’ve always found time to stop by Athletic Advantage whenever I’m in town.” - M. B. It is hard to put into words how amazing I feel after each visit. Everyone needs this guy in their life. The entire staff treats me like family and Athletic Advantage feels like home.”

Ankle Self-Mobilizaition Equipment: Use a belt or dog leash that is secured in the hinge side of a door. You can also purchase our ankle mobilizing strap in the clinic. Instructions: Place the foot with limited mobility into the loop. Make sure the strap is as low as possible on the ankle. Take out the slack and bend the knee until you feel a stretch in the front of your ankle. Hold for 30 seconds x 3 sets.

Key Specialties & Certifications • Spinal Evaluation & Manipulation

• Upper Extremity Evaluation & Manipulation • Lower Extremity Evaluation & Manipulation • Myofascial Manipulation • Advanced Lumbar & Thoracic Spine • Advanced Cervical & Upper Thoracic • Functional Analysis-Pelvic & Hip

Alwaysconsult yourphysical therapist or physician before starting exercises you are unsure of.


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