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.
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