Advanced Balance Studios. Swift Recovery From Foot & Ankle …

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

SWIFT RECOVERY FROM FOOT & ANKLE SPRAINS

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INSIDE : • What Is The Treatment For Foot & Ankle Pain?

• Healthy Recipe • Patient Success Story www.advancedbalancestudio.com

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

SWIFT RECOVERY FROM FOOT & ANKLE SPRAINS

• 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.

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? DON’T WAIT UNTIL IT IS TOO LATE! 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 happen 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 - Wait. There’s a difference 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 are similar to those associated with sprains, making them difficult to tell apart without doing an MRI or ultrasound.

For more support in finding relief from foot or ankle pain, visit advancedbalancestudio.com or call Advanced Balance Physical Therapy at 310.833.0300!

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WHAT IS THE TREATMENT FOR FOOT & ANKLE PAIN?

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 show you proper ways to stabilize your foot or ankle. This may include using orthotics in supportive shoes, wrapping your injured foot or ankle or using other modalities for pain relief such as ultrasound therapy or massage. 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.  Whetheryou injuredyour footorankleorhavebeendealingwithplantar 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. Sources 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?utm_term=. df84322e8ab9

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 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. 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 raises every time you stand at the sink, or raise your toes slowly off of the ground when you are standing in line. 

Relieve Ankle Pain In Minutes Try this movement if you are experiencing ankle pain.

CHOCOBERRY YOGURT BARK

INGREDIENTS • 3 cups whole-milk plain Greek yogurt • ¼ cup pure maple syrup or honey • 1 teaspoon vanilla extract • 1½ cups sliced strawberries • ¼ cup mini chocolate chips

ANKLE PUMP Using a chair and a stool, find a comfortable position with one of your feet propped up on the stool as shown. Pump your ankle up until you feel a slight stretch, then downward. Repeat this exercise 6-10 times throughout the day to increase flexibility and relieve ankle pain.

DIRECTIONS Line a rimmed baking sheet with parchment paper. Stir yogurt, maple syrup (or honey) and vanilla in a medium bowl. Spread on the prepared baking sheet into a 10-by-15-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips. Freeze until very firm, at least 3 hours. To serve, cut or break into 32 pieces. To make ahead: Freeze airtight between sheets of parchment for up to 1 month; let stand at room temperature for 15 minutes before serving.

www.simpleset.net

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AUGUST CLINIC NEWS

See what patients are saying about our newest workout program. See our insert for more information on how you can get started! ABfit Move better. Feel better.

Patient Focus

“Loving this workout! Other HIIT workouts did not work for me due to injuries and limitations.

Appreciate the personal attention and accommodations that work for me!” - Sharon M.

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1. Write A Review or check-in on Facebook, Google, Yelp! 2. Refer a friend who completes an initial evaluation or signs up for our health and wellness services. 3. Attend a seminar. 4. You and/or a friend Sign-up for our: • Post-rehab fitness program or • TRX Suspension Therapy Fitness Class or • Group Balancing/Stretch Class

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JOIN OUR 6-WEEK TRX-HIGH INTENSITY INTERVAL TRAINING SESSION! Mondays, Wednesdays, & Fridays • 8:00-9:00 am & 5:30-6:30pm Tuesdays, Thursdays, & Saturdays • 8:00-9:00 am TRX which stands for Total Body Resistance Exercise , is a revolutionized workout regime that uses your body weight and gravity as resistance to build: Why HIIT? • HIIT burns 25–30% more calories than other forms of exercise • Increases metabolism post-workout, more than either jogging or weight training • Studies have shown that HIIT can help you lose fat & reduce blood sugar • Improves insulin resistance more than traditional continuous exercise ABfit Move better. Feel better. I Strength I Balance I Coordination I Flexibility I Core I Joint Stability I

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Get Your Child Ready For

Does your child have these symptoms experience aching shoulders or stooped posture after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. LOADING THE BACKPACK: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. • Load heaviest items closest to the child’s back (the back of the pack). Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. WEARING THE BACKPACK: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. Wear the waist belt if the backpack has one. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items. The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. WRONG CORRECT Load too heavy Load no more than 10%-15% of body weight Wear both straps Use of one strap causes one side of the body to bear the weight of the backpack. By wearing 2 shoulder straps, the weight of the backpack is better distributed. Wear the backpack over the strongest mid-back muscles Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back. Shoulder straps should be adjusted to allow the child to put on and take off the backpack without difficulty and allow free movement of the arms. Straps should not be too loose, and the backpack should not extend below the low back. Lighten the load Keep the load at 10%-15% or less of the hild’s body weight. Carry o ly those items that are required for the day. Organize the co te ts of the backpack by placing the heaviest items closest to the back. Some students have 2 sets of b oks, o a not to ave to carry the heavy books to and from school. How a Physical Therapist Can Help A physical therapist can help you choose a proper backpack and fit it specifically to your child. Children come in all shapes and sizes, and some have physical limitations that require special adaptations. Additionally, a physical therapist can help improve posture problems, correct muscle imbalances, and treat pain that can result from improper backpack use. Physical therapists can also design individualized fitness programs to help children get strong and stay strong—and carry their own loads! CORRECT Load no more than 10%-15% of body weight Make Your Child’s Trip To School A Little Less Painful! Physical Therapists Offer Backpack Safety Tips Back 2 School WRONG CORRECT Strap on one shoulder Wide, padded straps on of body weight both shoulders ! ! ! WRONG Load too heavy

afety Tips

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