Limitless PTS: Foot and Ankle Pain

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

RELIEVING YOUR ANKLE & FOOT PAIN PUT YOUR BEST FOOT FORWARD

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? (continued inside)

INSIDE : • Relieving Your Ankle & Foot Pain • How Are Foot And Ankle Pain Treated?

• Healthy Recipe • Father’s Day Fun!

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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

RELIEVING YOUR ANKLE & FOOT PAIN PUT YOUR BE ST FOOT FORWARD

(continued from outside)

INSIDE : • How Are Foot And Ankle Pain Treated? • Father’s Day Fun! 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

• Exercise Of The Month • Healthy Recipe

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. If you or a loved one suffers from foot or ankle pain, you still have options. CallTODAY to schedule an appointment with Limitless Physical Therapy Specialists.

THE SAME GREAT PHYSICAL THERAPY YOU KNOW AND LOVE

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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. Strengthens Calves www.simpleset.net EXERCISE OF THE MONTH Try this movement if you are experiencing leg pain

How Are Foot And 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 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. 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 reoccur. 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. Whether you injured your foot or ankle or have been dealing with plantar 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.

HEALTHY RECIPE Cherry-Berry Oatmeal Smoothies INGREDIENTS • ⅓ cup quick-cooking rolled oats

• ½ cup light almond milk • ¾ cup fresh strawberries • ½ cup fresh dark sweet cherries • 1-2 tbsp almond butter • 1 tbsp honey • ½ cup small ice cubes

In a medium bowl combine water and oats. Microwave 1 minute. Stir in ¼ cup of the milk. Microwave 30 to 50 seconds more or until oats are very tender. Cool 5 minutes. In a blender combine oat mixture, the remaining ¼ cup milk, and the next four ingredients (through honey). Cover and blend until smooth, scraping container as needed. Add ice cubes; cover and blend until smooth. If desired, top each serving with additional fruit.

CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN

LIMITLESS TRAINING CENTER INTRODUCTION: Here at Limitless Physical Therapy Specialists we are committed to reshaping healthcare by emphasizing prevention through a healthy lifestyle, and making exercise the first treatment for musculoskeletal pain. We are continually working to grow a community of like-minded individuals, including doctors of physical therapy and personal trainers, to offer a variety of safe and effective exercise options. We are confident that we have developed a class option to meet your fitness needs. LIMITLESS - STRENGTH: STRENGTH was designed with the help of physical therapists to be a safe and effective way to improve strength that helps you live life without getting injured. This class uses a steady progression to show measurable results from week to week. You will use a combination of strength training, mobility work, and skill development of functional movement. LIMITLESS - TRANSFORM: TRANSFORM is all about putting in hard work to see a BIG change in your body.This is a high intensity class that will get your heart rate up and keep you working hard for the whole time.The instructor will utilize interval training, strengthening, mobility, and cardiovascular training to push you through your limits. We are constantly changing up the routine to keep the exercises fresh and your body working hard. LIMITLESS - FUNCTION: FUNCTION is a high intensity, function-based strength and conditioning program. Trainers utilize a combination of Olympic weight-lifting, gymnastics skills, odd object lifting, jumping, running, mobility work, and metabolic interval training. The emphasis of FUNCTION is building real life strength, endurance, power, and coordination. LIMITLESS - ELITE: ELITE is a program designed for the young athlete. Participants will focus on motor control, skill development, flexibility, strength, and power. Depending on the age/development of the individual, we will be working on competence with Olympic weight-lifting.The programing for ELITE is adapted for athletes in season vs. off season. Additionally, we have built- in evidence-based, sport-specific injury prevention drills into the workouts. LIMITLESS - JUNIORS: This is a fun, fast paced hour-long class for kids designed to encourage a healthy, active lifestyle. We incorporate movement literacy, gymnastics skills, running, jumping, and flexibility in a fun, game-like setting. Kids will work hard while making fun with their friends a priority. LIMITLESS - PERSONAL TRAINING: Description: This is a very focused one-on-one training with a highly skilled personal trainer.This gives individuals the most attention possible in a training setting to ensure correct form and to help you reach your specific goals.

Father’s Day Fun!

Top 8 Gift Ideas For Any Type Of Dad

Shopping for dads can be tough, so we’ve rounded up a couple of the top rated gift ideas for every type of dad:

1. AMAZON ECHO 2. MVMT WATCHES

3. PHILIPS NORELCO VACUUM BEARD TRIMMER 4. RIDGE WALLET - NAVY SEAL ALUMINUM WALLET 5. TILE SPORT 6. MICHAEL SYMON’S PLAYING WITH FIRE COOKBOOK 7. TEROFORMA WHISKY STONES 8. KAMMOK ROO HAMMOCK

Attention Low Back Pain Sufferers!

• Do you suffer with low back pain when you sit, stand or walk? • Is it difficult for you to bend over and pick something up off of the floor?

Please come to this FREE Low Back Pain Workshop to learn the following: - The single biggest mistake back pain sufferers make that actually stops them from healing - The most common causes of lower back pain and how to prevent them - A sure-fire way to pick the right treatment for the cause of your pain (and save you a ton of time and money) - How a problem in your lower back can cause pain elsewhere in your body

LIMITLESS - CORPORATE: This is a custom-fit program that could potentially include nutrition counseling, group or individual exercise classes, stretching programs, and functional lifting.

(585) 869-5140

If any of the classes above sound like a perfect fit for your lifestyle, give us a call today at (585) 869-5140 OR visit us online at: Class times and details can be found on our website www.limitlesspts.com

Call us today to reserve your spot at our FREE Lower Back Pain Workshop as there are a limited number of seats available! TUESDAY, JUNE 4TH, 2019 @ 6:30 PM