Iberia Sports. How To Recover Quickly From Foot & Ankle Pain

Health+Fitness N E W S L E T T E R

Healthy Recipe Enjoy this immunity-booster chicken soup recipe!

Exercise Essentials Try this simple exercise to build leg strength!

Staying Flexible? See the benefits of a regular stretching program!

Health+Fitness N E W S L E T T E R



Have you recently sustained an injury to your foot or ankle that has resulted in pain? If so, it is possible that youmay be experiencing the effects of either a sprain or strain, depending onwhat structurewas injured (tendon or ligament).While there are many factors that can lead to foot and ankle pain, sprains/ strains are some common examples. Even if your pain subsides, dysfunction may still be present. If you have noticed limited mobility, previous or present pain, or other issues with your ankles or feet, Iberia Rehab 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 is also commonly due to an underlying weakness in the muscles of the foot or 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 casewith 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 happenwhen there is damage to a joint capsule, or the part of the ankle or foot that adds stability to the joint. Symptoms of sprains

include pain, inflamation, 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 contractswhile it is stretched, like when you run or jump. The symptoms of strains are similar to those associatedwith sprains, making themdifficult to tell apart without 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 Iberia Sports & Rehab can help you, call us at 337.367.3331 or visit isrehab.com .



WHAT SHOULD I DO? Foot and ankle pain treatment depends onwhere 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 yourmuscles 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 taskswithminimal 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.

Our physical therapistswill showyou therapeutic exercises that target the muscles that keep the foot or ankle supported. Theymay even recommend a customized physical fitness program that can help you reduce stress on your feet and ankles.


Once the acute phase of the injury has passed (the point where there is pain), it is possible to prevent future injury through 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.

Whether you sustained a sprain or strain, physical therapy is the answer to achieving long-termrelief. Contact Iberia Rehab today to schedule a consultation or to find out more about howphysical therapy can help relieve your foot and ankle pains. For more information about how Iberia Sports & Rehab can help you, call us at 337.367.3331 or visit isrehab.com .

HEALTHY RECIPE “Immunity Booster” Chicken Soup

Ingredients • 2 tbsp olive oil • 1 lb chicken breast

• 1 medium lemon (zest & juice) • 1 handful fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)

• 1 medium onion, diced • 3 large carrots, diced • 2 celery stalks diced • 3 cloves of garlic, diced

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.


KEEPING YOUR HEALTH IN MIND WE’RE TAKING EXTRA MEASURES TO KEEP OUR PATIENTS SAFE Though many businesses have closed their facilities, Iberia Sports & Rehab has been deemed an essential healthcare provider and will remain open 7 am - 7 pm to give quality physical therapy to those in need.We believe that continuing to offer physical therapywill not only help patients continue their recovery and stay on course but also give recently injured patients or chronic pain sufferers someone to readily consult without visiting the doctor’s office. That being said, we want to assure you that we are taking the proper precautions to encourage social distancing, maintain a virus-free environment, and provide hand sanitizer and gloves for staff and patients.We have adjusted our schedules to accomodate patients every hour and have made sure to comply with social distancing guidelines by only having 10 people in each clinic at a time. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. WE WANT YOU TO KEEP MOVING! Though it is tempting to be sedentary and make poor diet choices while self-isolating, these habits have the potential to inhibit your immune system and increase your risk of infection. Iberia Sports & Rehab wants to encourage its patients to stay active in order to not only stay on track with their recovery but also boost their immunity and maintain their health. During this time, even if you cannot keep your physical therapy appointments, we encourage you to continue your prescribed exercises at home. If you’re looking for additional exercises you can do, call 337.367.3331 to consult your physical therapist at Iberia Sports & Rehab. We’re wishing our patients health and safety!


As you age, your muscle tissue actually dries out a little, tightening. This causes a loss of range of motion in your joints and tissues. In addition to the loss of range of motion, it can really limit your active lifestyles and hinder day-to-day, normal motions. Tasks that used to be simple, such as dressing or squatting down to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your muscles and makes daily living activities much easier. 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 have 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 program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!




Call and consult with a physical therapist at Iberia Sports & Rehabilitation to discuss your pain and symptoms.

2. Your physical therapist may suggest exercises or precautionary measures to relieve or avoid pain. 3. If further assessment is needed to find the cause of your pain, your therapist can schedule an appointment with you.

Exercises copyright of


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.

Call 337.367.3331 to talk with your physical therapist and schedule your appointment with Iberia Sports & Rehab today!

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