Keep Your Feet Young, Healthy, Beautiful and Active

Heel pain in runners – what can be done?

Posted by on April 13, 2016 in Uncategorized | Comments Off on Heel pain in runners – what can be done?

Running is a high impact exercise which can cause a number of different physical problems, most of which relate to the knee and the foot. Perhaps one of the most common issues affecting runners is heel pain; this is often the result of inflammation of the fascia, a band of tissue connecting the toes to the heel bone. This tissue helps the foot to absorb shock, and also provides supports for the arch. Inflammation of this tissue is referred to as plantar fasciitis. In runners, this condition usually occurs after a sudden spike in mileage, or a surface change (for instance, switching from the treadmill to the road). According to Runners’ World, those with excessively low or high arches are more likely than most to suffer from heel problems. What are the symptoms of plantar fasciitis? Stiffness, along with either a sharp or dull pain in the heel are the main warning signs that you may be experiencing this condition. The pain is often exacerbated by intense physical activity, prolonged periods of standing, and walking up and down stairs. What should I do if I think I might have this injury? If you believe you may have Plantar Fasciitis, it is best to go your local podiatrist, or your GP as soon as possible. In the meantime however, there are some measures you can take to lessen the pain and reduce the chance of further inflammation occurring. Try to keep your foot elevated and apply ice to the heel up to three times a day, for no more than 20 minutes at a time; this should reduce swelling. Until the injury is treated by a medical professional, it is  best to avoid any exercise which may worsen it. Taking an over-the-counter anti-inflammatory medication, such as ibuprofen, and wearing arch-band supports, can also be helpful. What can a podiatrist do for me if I have plantar fasciitis? A podiatrist will use their own medical expertise, along with a range of diagnostic equipment, to determine the exact nature of the injury. Podiatry Today explains that they may use MRI, ultrasound and radiograph technology when assessing the problem. Based on their findings, they will then recommend a treatment plan, which might include the runner wearing custom-made orthotic insoles, receiving corticosteroid injections, or purchasing footwear better suited to those with this condition. Additionally, the podiatrist may refer their patient to a physiotherapist. Rarely, in cases of very severe and persistent heel pain, one of two types of surgery may be recommended; detachment of the fascia, or lengthening of the calf muscle. However, in most instances, less aggressive forms of treatment can be used to manage or eliminate this kind of heel pain. For more information, contact offices like McLean &...

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Here’s How You Care for a Sprained Ankle

Posted by on February 22, 2016 in Uncategorized | Comments Off on Here’s How You Care for a Sprained Ankle

A sprained ankle is a common foot injury. They result from torn or stretched ligaments, which hold the ankle bones together and prevent them from shifting out of place. Ankle sprains are caused by different factors. You might twist the ankle severely when walking or running, land awkwardly on one of your feet after jumping, or slip off your high-heeled shoe when walking. Common signs for an ankle sprain include tenderness or pain on the ankles, swelling, or numbness around the ankle. In case of a sprain, you have to take time to rehabilitate the ankle and let it recover. Here are a few things you should do to when caring for your sprained ankle: Get an ankle brace An ankle brace is a removable garment worn to fit the ankle area. Ankle sprains cause a lot of discomfort whenever there is movement at the joint. Therefore, you need something that will help you hold the injured ankle joint in place and prevent those painful movements. By immobilising the joint, the ligament has adequate time to stay in place and heal with minimal interruption. Elevate the sprained ankle When lying on your couch, elevate the injured ankle such that the ankle is above the rest of the body. The elevation is therapeutic. It is a simple way of reducing the blood supply to the area, which helps to keep the sprained ankle from swelling. It also makes the area less painful. Rest the ankle Rest is important when rehabilitating a sprained ankle. Avoid unnecessary movement that forces you to put pressure on the ankle or swing it when hopping on one leg. This gives the torn or stretched ligaments time to recover and reinstate the connection that existed before the injury. If you do not rest the ankle, it might take longer to recover because you risk stretching or tearing the ligaments again. This forces you to start the healing process all over again. Ice the ankle Ice prevents inflammation or swelling of the injured ligaments. Have a regular schedule to ice the injured ankle for a certain number of times during the day. When using the ice, avoid direct contact between the skin and the ice to minimise chances of frostbite. Preferably, place a thin cloth between the skin and the ice. Compression If you cannot get an ankle brace, you can compress the injured ankle using a bandage or an elastic wrap. However, the compression wraps should not be too tight because they will prevent blood flow to the area. If you need help, contact a...

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