Canyon PT. Recover From Foot & Ankle Sprains

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?

SPEEDY RECOVERIES FROM FOOT & ANKLE SPRAINS 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?

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THE CAUSES OF FOOT & 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 that connects one bone to another, is stretched or torn. A sprain can also occur 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. 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 are similar to those associated with sprains, making them difficult to tell apart without doing an MRI or ultrasound. • 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. CAUSES OF FOOT OR ANKLE PAIN 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.

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. However, compression wrapping and elevation can decrease swelling, allowing them to carry on with most of their daily tasks with minimal discomfort. It it important to keep in mind that 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 themuscles that surround the ankle. Try drawing the alphabet with your toes to improve range of motion, perform calf raises every time you stand at the sink, or raise your toes slowly off of the ground when you are standing in line. PHYSICAL THERAPY 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. Whilemost foot or ankle injuries heal on their own without long-termside effects, physical therapy is the best way to insure these injuries do not recur. A physical therapist will show you proper ways to stabilize your foot or ankle. Thismay include using orthotics in supportive shoes, wrapping your injured foot or ankle or using othermodalities for pain relief such as ultrasound therapy ormassage. They will also 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 injured your foot or ankle or have been dealing with plantar fasciitis 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. HOW TO TREAT FOOT & ANKLE PAIN

WE CAN HELP WITH SKI BOOT FITTINGS We are getting ready for the new ski season! If you have put off getting back into your ski boots until now, consider bringing them in for a fit and alignment check. We also offer a comprehensive, full-body ski biomechanical analysis. This includes a comprehensive physical evaluation of strength, joint range of motion, skeletal alignment, balance and alignment testing in your present ski boots and, if necessary, recommendation and follow up with a new boot. The assessment ensures you have addressed every variable which could be preventing you from improving your skiing. This may include modification to your existing ski boots, new or different ski boots, orthotics, canting, strengthening and/or flexibility exercises. Understanding your own body alignment and how to optimize its balance and performance is the best way to maximize your performance this winter.

Give us a call at 801.944.1209 or visit canyonsportstherapy.com and see how we can help make this skiing season the best!

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See what results await you! Call us today at (801) 944-1209 or visit our website at canyonsportstherapy.com

EXERCISE ESSENTIALS A N E X E R C I S E F O R L E G PA I N

WALL PLANKS Stand with good posture, or next to a chair, counter or wall. Stand on your tiptoes, lifting your heels as high as you can. Relax your heels back down to the ground. Repeat 10- 12 times.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Exercises copyright of

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HEALTHY RECIPE SLOW COOKER PUMPKIN PIE OATMEAL

INGREDIENTS • cooking spray,

• 1 cup pumpkin • 3 tbsp maple syrup • 1 tsp vanilla • 1 tsp pumpkin pie spice • 1/2 tsp cinnamon • ¼ tsp salt

butter or coconut oil

• 1 cup steel-cut oats • 2½ cups water • 1½ cups

unsweetened almond milk

DIRECTIONS Coat your slow cooker with cooking spray, butter or coconut oil. Add all the ingredients into slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, set it to cook on low for 7 hours and then switch to warm. In the morning, give the oats a good stir as the oats will settle to the bottom. Portion into a bowl to serve and top with pecans, maple syrup and almond milk. Source: https://www.eatingbirdfood.com/slow-cooker-pumpkin-pie-oatmeal

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