Newsletter for Northern Physical Therapy, P.C.
Newsletter
Northern Physical Therapy Clinical Update
• How Should My Sprain or Strain Be Treated?
• Spiced Oatmeal and Apple Bars
• 4 Simple Ways To Make Hydration A Habit
• Patient Success Spotlight
Newsletter
Is Your Foot or Ankle Paining You? Physical Therapy Can Help You Get to the Bottom of Your Sprain or Strain
Have you recently sustained an injury to your foot or ankle that has resulted in pain? If so, it is possible that you may be experiencing the effects 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 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, Northern Physical Therapy, P.C. 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 case with 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 happen when 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, 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 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 a physical therapy examination.
If you are unsure about whether you sustained a sprain or strain, we can help you figure it out.
www.nptvt.com
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 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. 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 tomake sure that these injuries do not occur.
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 Northern Physical Therapy, P.C. today to schedule a consultation or to find out more about how physical therapy can help relieve your foot and ankle pains.
Healthy Recipe SPICED OATMEAL AND APPLE BARS
• 1 large egg, beaten • 3 tbsp butter, melted • 2 tsp vanilla extract
• 1/4 tsp salt • 2 large apples, peeled, cored, and finely chopped • 1 cup apple cider • 1/2 cup packed dark brown sugar
• Cooking spray • 2 1/2 cups old-fashioned oats • 1/2 cup all-purpose flour • 1 tsp baking powder • 1 1/2 tsp ground cinnamon
Preheat oven to 350°F. Line a 9x13-inch baking pan with parchment paper and coat paper with the cooking spray. In a medium bowl, combine the oats, flour, baking powder, cinnamon, and salt. Add the apples to a large bowl with the apple cider, brown sugar, egg, butter, and vanilla. Stir to combine. To a large bowl, slowly stir in dry ingredients until incorporated. Transfer mixture to baking pan. Place another sheet of parchment on top of mixture and press down firmly into an even layer and into corners. Remove top piece of parchment. Bake 30–35 min., until golden brown. Let cool and use parchment paper to lift from the pan. Cut into 16 bars and store in a sealed container.
www.nptvt.com
Exercise Essential
Patient Success Spotlight
QUAD SET
While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground.
Exercises copyright of
HELPS LEG PAIN
www.simpleset.net
“Jen is more than just a physical therapist, she is a great human being! Quick to listen, EXTREMELY knowledgeable and very kind. Gentle, goes at your own pace. I really needed that!”
CALL TODAY! (802) 626-4224
www.nptvt.com
Come Back In For An Evaluation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to Northern Physical Therapy for a consultation today!
4 Simple Ways To Make Hydration A Habit
Good For A FREE Injury Consultation Beat Aches & Pains! Mention or bring in this coupon for a FREE Consultation with one of our physical therapy specialists!
Many kids these days are so busy that they barely have time to eat, let alone pause for a water break. You may find that they often go hours and hours without quenching their thirst. But staying hydrated has real advantages, including helping themmaintain energy and focus. It’s important to give your kid’s drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always have your kids carry a water bottle. If your kids have a bottle within arms reach, it’s very likely that they’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. Trouble focusing on homework? Give your child a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. 3. Have your kids sip on warm water with a lemon every evening . If you make this a habit, your kids will add an extra cup of fluid to their body every single day. 4. Have your kids eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, your children will automatically up their fluid intake.
• Recent injury • Nagging aches and pains at work • Back and neck pain
• Joint pain and movement problems • Walking or balance difficulties while working
CALL TODAY! (802) 626-4224
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