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?
H E A LT H & W E L L N E S S
The Newsletter About Your Health & Caring for Your Body
CONCEPTOFMOVEMENT.COM
AUGUST 2019
BEST FOOT FORWARD THE KEY TO YOUR FOOT & ANKLE REL I EF I S HERE
ALSO INSIDE • How Are Foot & Ankle Pain Treated? • Patient Success Spotlight • Featured Service: Athletic Therapy
• Exercise Essentials • Specialist Spotlight
MON-THURS : 7 AM – 8 PM FRI : 7 AM – 5 PM SAT: BY APPOINTMENT ONLY
110 Bradford Street, Unit 1 Barrie, Ontario, Canada, L4N 3B1 Call Us Today at (705) 728-9333
@ COMphysio
BEST FOOT FORWARD THE KEY TO YOUR FOOT & ANKLE PAIN REL I EF I S HERE
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? Types of Foot or Ankle Pain Foot and ankle pain can come from a variety of sources: • Foot or Ankle Sprain - A sprain happens when the ligament, a 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.
• 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,runor jump. If theplantar fasciahas toomuch tensionon 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. If you or a loved one suffers from foot or ankle pain, you still have options. Call (705) 728-9333 TODAY to schedule an appointment or visit our website at conceptofmovement.com.
Y O U D O N ’ T H AV E TO L I V E W I T H PA I N A N Y LO N G E R . C A L L TO S C H E D U L E Y O U R A P P O I N T M E N T TO D AY !
HOW ARE FOOT & ANKLE PAIN TREATED?
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 aspossible.However,withina fewhoursofcompressionwrappingand elevation, most people notice that the swelling begins to subside and theycancarryonwithmostoftheirdailytaskswithminimaldiscomfort. 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. Physiotherapy It’s just a sprain or strain. Do you really need physiotherapy? In short, yes. Physiotherapy 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, physiotherapy is the best way to insure these injuries do not reoccur. A physiotherapist 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. Your therapist at Concept of Movement will also show you therapeutic
exercisesthattargetthemusclesthatkeepthe footoranklesupported. They may even recommend a customized physical fitness program that can help you reduce stress on your feet and ankles. Whether you injured your foot or ankle or have been dealing with plantarfasciitisfora longtime,physiotherapy istheanswertoachieving long-term relief.
Contact us today at (705) 728-9333 or visit our website at conceptofmovement.com to learn more about how our services can help relieve your foot or ankle pain.
OUR SERV I CES • Acupuncture • Athletic Therapy • Concussion Therapy • Cupping • Dry Needling • Electrical Stimulation • Ergonomic Training • Graston Technique • Kinesio Taping • Lymphatic Therapy
ATHLETIC THERAPY FEATURED SERVICE
WHAT IS ATHLETIC THERAPY? • Athletic Therapy treats a wide variety of musculoskeletal injuries in order to help one quickly return to work or play based on the individual’s needs, whether working in an office, playing on a team or a weekend warrior. ATHLETIC THERAPY BENEFITS • Assesses, diagnoses, and screens for conditions and imbalances in the body that could lead to further injuries. • Helps rehabilitate clients in both the prevention and treatment of injuries, as well as concussions and post- concussion symptoms. • Educates clients on injury risks specific to their lifestyles and provides home exercises to further aid in injury reconditioning and prevention.
• Manual Therapy • Massage Therapy • Myofascial Release • Physiotherapy • Pulsed Electromagnetic Field Therapy (PEMF) • Strength & Conditioning • Therapeutic Exercise • Ultrasound
HEALTHY REC I PE
BROCCOLI SALAD
PAT I E N T S U C C E S S S P O T L I G H T
• 1/4 tsp finely grated lemon zest • 1 tbsp fresh lemon juice • Kosher salt & black pepper • 6 1/2 cups broccoli florets • 1/3 cup raisins (golden is our favorite) • 2 tbsp roasted sunflower seeds
Ingredients • 2 strips low-sodium bacon • 1/2 cup ice cubes • 1/2 medium red onion, thinly sliced • 1/2 cup buttermilk • 1/3 cup reduced-fat sour cream
I have had multiple debilitating injuries over the years and am recovering from a fractured ankle. I see Natalie
Calf Raises Stand next to a chair, counter or wall. Stand on your tip toes, lifting your heels as high as you can. Relax your heels back down to the ground. 10 - 12 repetitions. EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN CALVES as my primary Physio, but any of the multiple Physiotherapists to choose from are excellent! I have been provided with many supportive treatment options to increase the healing process, like emailed home workouts with instruction and pictures, the PEMF machine in clinic and the private gym for my one on one strength and conditioning. The process for continued care is thorough and effective for great healing results. The family run clinic is top notch, professionally run, and all staff are very personable. You can feel the genuine care and concern from all members of the team! I owe the team my gratitude and sincere thanks for their continued support keeping me mobile and healthy! The team at Concept are outstanding! - Marianne S.
Directions Combine the ice cubes, onions and 1 cup water in a small bowl. Let the onionssoak for10minuteswhilepreparing therestof thesalad, thendrain and pat dry. Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, reserving 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve. Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour and up to 4 hours. Season with additional salt and pepper. Transfer to a serving dish and top with the
chopped bacon and sunflower seeds. Courtesy of: Television Food Network, G.P.
SASHA SHEPPARD, ATHLETIC THERAPIST SPECIALIST SPOTLIGHT
SashacompletedherBachelorofScience in Human Kinetics at the University of Guelph in2013andgraduatedat the topofherclass from the Athletic Therapy degree program atSheridanCollege in2017.Throughout the courseofherdegreeprogram,Sashaworked with a variety of sports teams including rugby, football, hockey, baseball, soccer,
basketball and cheerleading; as well a variety of age groups ranging from pre-teen to elderly individuals. She worked the St. Andrew’s College Varsity Soccer, Jr. Varsity Hockey and Varsity Rugby teams as well as a summer at Olympia Sports Camp. She currently is the Athletic Trainer for York Simcoe Express. These experiences have exposed Sasha to a variety of injuries throughout the body and given her the education to effectively address the cause of the injuries. AtConceptofMovement,Sasha isaCertifiedAthleticTherapistspecializing in the assessment and rehabilitation of musculoskeletal conditions. She has experience in on-field medical coverage and emergency medical care as well as concussion diagnosis and management. Her main goal is to get you better while providing the tools needed to maintain rehabilitation and avoid re-injury. She believes that patient education,motivationandadherence is thekey toasuccessfulrehabilitation program. Treatment techniques include manual mobilizations, muscle energy techniques, soft tissue release, exercise prescription, taping/ support techniques,activemobilityandstabilization techniques,concussion managementand injuryprevention.Sashapersonalizesallofher treatments andprograms tomeet the individualneedsandgoalsofherclients.Her focus is to motivate her clients to be their best selves while having fun doing it.
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Exercisescopyrightof
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