Pain and injuries in the foot and ankle are commonly experienced by athletes, yet people from all “walks” of life suffer from these ailments as well. In most cases it has been found that proper prevention and treatment of foot and ankle injuries allow one to return quickly to normal daily activities. When it comes to rehabilitation, the ankle is one of the most rapidly responding joints in the body. It has been found that if you follow a few simple guidelines, you can quickly get yourself back into normal daily activities with less pain and improved function.
One of the first steps to rapid recovery is to control swelling. Without decreasing swelling it is very difficult to achieve the required mobility to walk normally while maintaining strength. The next thing is to keep the foot and ankle moving so as to maintain a full range of joint motion. This is important primarily because once mobility is lost, strength is soon to follow. The last simple rule is to continue any normal daily activities that can be carried out without pain, limping or increased swelling.
Types of Pain Treated by Physical Therapy
1. Sharp pain in the heels and arches when bearing weight may indicate plantar fasciitis. This is an inflammation of connective tissue layers that run from the bottom of the foot and arches to the bottom of the heel.
2. Pain or soreness with movement and/or swelling on the back of the ankles are symptoms of tendinitis. Tendons are the thick cords connecting bone to muscle. As tendons age they become less flexible and easier to tear, causing tendinitis.
3. Dull aches or sharp pains through the bottom of the foot and numbness in the toes are indicators of metatarsalgia. Metatarsalgia is the impingement of nerves in the feet.
4. Aches and pains in the shins can be symptoms of shin splints, which is a general term covering injury and/or overuse of the lower leg and surrounding tissues.
Specific Treatments
1. Modalities or the use of heat, cold, or electricity may be used to help decrease pain, improve circulation and help relax muscles. This is usually done in preparation for exercises or activities to improve strength and flexibility.
2. Hands-on manual therapy techniques are very specialized techniques done by physical therapists using their hands in precise ways to relax muscles in spasm, lengthen tight muscles, restore balance in the area and improve the motion and function of feet and ankles.
3. Therapeutic exercises will be used to aid recovery. The goal is to improve your body’s ability to hold onto the changes the therapy makes, to stabilize and support your foot and ankle and make you strong and flexible so that you will be protected from further injury. Exercise will help you get back to a level of daily activity that restores your quality of life at home and at work.
4. Neuromuscular re-education will help you regain the proper posture for your body during daily activities. We utilize muscle energizing, taping, and balance techniques to achieve this. This can not only aid your recovery but can help you prevent further injury.
Tips & Tricks for People with Foot and Ankle Pain
1. Proper footwear - People with a high arch/rigid type foot should choose cushioned shoes. For flat feet, a cushioned shoe plus dual density in the mid-sole for stability is best. Motion control has added stability for those who have feet that are excessively flat.
2. Single leg balance - Stand on a firm surface with arms at your side and eyes open. Lift left leg while balancing on your right leg. If you are loosing your balance, raise arms out and away from your sides. Repeat every four seconds for one minute. Once rested, repeat with right leg.
3. Toe raises - Stand, using a chair for balance. Rise up on your toes. Return to the start position and repeat 10 times.
4. Ankle circles - Sit with knees bent. Slightly lift left foot and move in circles clockwise then switch and go counterclockwise. Do not move leg or knee. Repeat this movement 10 times and then switch to right foot.
5. 4-way range of motion - Sit with left leg supported by a short stool or foot rest. Left foot should not be on stool, just the leg. Move foot left and right. Next, move foot toward the shin and then downward. Repeat these movements 10 times.
Our feet carry us through life; to work, school, and the people and activities we love most. If you or someone you care about has been living with foot pain, it is time to banish daily pain and get back to enjoying life to its fullest.
We are here to help, call Friendship Heights Rehabilitation today to set an appointment. The sooner you ask for help and start managing pain the better the outcome will be. We look forward to hearing from you soon!
Therese Rodda, P.T.
Friendship Heights Rehabilitation Center
5530 Wisconsin Avenue
Chevy Chase, MD 20815
301-656-6922
trodda@fhrehab.com
10801 Lockwood Drive, Suite 280
Silver Spring, MD 20901
301-576-6474
Links:
http://fhrehab.com/index.html - Friendship Heights Rehabilitation Center - Maryland Physical Therapy - Metro DC area
http://fhrehab.com/ptServices.html - Physical Therapy Programs
http://fhrehab.com/wellnessServices.html - Wellness Services
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