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.
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