WIllow PT. Quick & Complete Recovery From Foot And Ankle Pa…

WIllow PT. Quick & Complete Recovery From Foot And Ankle Pa…

NEWSLETTER Health &Wellness

QUICK & COMPLETE RECOVERY FROM FOOT AND ANKLE SPRAINS

NEWSLETTER Health &Wellness

QUICK & COMPLETE RECOVERY FROM FOOT AND ANKLE SPRAINS On the Road to a Better You

INSIDE:

• Treatment of Foot & Ankle Pain • Healthy Recipe

• Patient Success Spotlight • Balance & Exercise Essentials

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, the tissue thatconnectsonebone toanother, isstretchedortorn.Aspraincanalso happenwhenthere isdamagetoa jointcapsule, 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’sadifference 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 can be similar to those associated with sprains, but a physical therapist will perform a thorough exam to determine the likelihood of one over the other. In some cases, further imaging, such as an MRI, may be required. • 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, 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. 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.

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TREATMENT OF FOOT & ANKLE 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 recur. A physical therapist will perform manual techniques to help you regain mobility for activities such as normal walking and stair climbing. He or she will show you therapeutic exercises that target the muscles that keep the foot and ankle supported, and may recommend a customized physical fitness program that can help reduce stress on your feet and ankles, as well as target balance retraining for future injury prevention. Lastly, adding orthotics or wrapping your injured foot or ankle for several weeks may be helpful as well.  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. 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

Exercise Essentials Try this balancing exercise to keep moving.

PAN SEARED LEMON CHICKEN

INGREDIENTS • 4 boneless chicken breasts, (1-1¼ pounds) Salt & freshly ground pepper, to taste • 3 tsp extra-virgin olive oil, or canola oil, divided • 3 cloves garlic, minced • 1 cup reduced-sodium chicken broth • 2 teaspoons flour

Helps with Balance

www.simpleset.net

TANDEM WALK - WALL Stand with the fingertips of one, or both, hands resting on a wall. Place the feet ‘heel to toe’ with the left foot forward. Steady yourself in this position. Step forwardwith the right foot,placing the heel directly in front of, and touching, the toes of the left foot. Step forward with the left foot, placing the heel directly in front of, and touching, the toes of the right foot. Repeat this sequence, moving forwarddown thehallway. Reverse direction, moving backward down the hallway.

• 2 tablespoons chopped fresh dill, divided • 1 tablespoon lemon juice • ½ white onion, diced

DIRECTIONS Season chicken breasts on both sides with salt and pepper. Heat 1½ teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil. Reduce heat to medium. Add the remaining 1½ teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

Patient Spotlight

According to the American Orthopaedic Foot & Ankle Society, the average person takes 10,000 steps each day which adds up to more than three million steps per year. April serves as Foot Health Awareness Month, and is a great opportunity to highlight the importance of foot health. People with diabetes should be especially concerned with the health of their feet. An estimated 29.1 million people (9.3 percent of the population) have diabetes, and nearly 28 percent are undiagnosed. Diabetes can affect the nerves which can cause nerve damage for some people. When this happens, the nerves no longer perceive pain due to numbness and therefore do not alert a person to potential injury. For people living with diabetes, a poor defense against infection and damage to blood circulation can complicate problems with the feet causing them to become more vulnerable to injury. The UnityPoint Health® Finely Hospital Wound and Hyperbaric Center recommends the following for proper foot care if you’re living with diabetes: APRIL IS NATIONAL FOOT HEALTH AWARENESS MONTH • Check your feet for sores or other injuries every day. You may have an injury, but cannot feel the pain. • Wash your feet every day and dry them with care, especially between the toes. • Trim your toenails as needed after you’ve washed and dried your feet.

“I am thrilled with the results of my time at Willow.”

“It may seem strange to say, however PT at Willow has been both enjoyable and FUN, and I will miss seeing the staff and hearing their encouraging words. I’m taking home a number of exercises that I will continue to do on my own which will keep me on the path of recovering. I am thrilled with the results of my time at Willow.” - S. Brown

We Have Moved! 544 4th Ave. Suite 102 Fairbanks, Alaska 99701

• Wear properly fitting shoes that do not rub or pinch your feet.

• Always wear socks or stockings with your shoes, and never walk barefoot or while wearing just socks. Physical activity can help increase circulation in your feet. Consult your healthcare team to see which physical activity is right for you.