When is the last time you could walk the dog, go shopping, take your kids to the amusement park, go for a run, or even just stand for prolonged periods of time without experiencing nagging foot & ankle pain? Have you ever gotten up in the morning and felt pain in your heel when you put your foot down on the floor? You’re probably wondering why your foot & ankle would hurt after you’ve been off your feet and sleeping all night. One of the most common causes of heel pain is plantar fasciitis. Plantar fasciitis arises from the inflammation of the thick band of tissue on the bottom of the foot. The plantar fascia inserts right into your heel bone (the calcaneus). This band is important for providing shock absorption to the bottom of your foot as well as to the arch.
**There are several risk factors that can predispose someone to plantar fasciitis.**
- If you are a runner or dancer, you are at a greater risk of getting it because this activity can place a lot of stress on the heel.
- If you have high arches or if you don’t have enough arch in your foot, this can place stresses on your foot due to the way weight is being distributed.
- The condition is also prevalent in people who spend a lot of time standing on hard surfaces such as teachers, factory workers or even hospital staff members.
Another common foot & ankle injury is an ankle sprain. Whether you are participating in sports, running outside or just trying to step down off a curb, your ankle can twist into an abnormal position and cause swelling and pain. The most important thing to do if this occurs is:
R.I.C.E.:
- Rest – Get off of your feet and rest.
- Ice – Ice the ankle to decrease the swelling. It is the best course of action after an immediate injury as it will manage the swelling and help with pain.
- Compression – Wrap your ankle and provide compression.
- Elevate –Elevate the foot. It is best to lie down and elevate the foot above heart level. If you are unable to lie down, extend the leg out directly in front of you and support it with pillows to get it as close to heart level as comfortably possible.
Both of these conditions are likely to sideline you from performing any rigorous activity as well as restrict your ability to do simple things like walking and going up and down stairs. Physical therapy is effective for both plantar fasciitis and for the recovery of foot & ankle injuries.
For more information about foot & ankle problems check out this link https://loudounsportstherapy.com/category/foot-and-ankle
If you are have foot or ankle pain, a history of ankle sprains or instability or poor ankle control, CALL Loudoun Sports Therapy Center TODAY at 703-450-4300 to schedule an appointment with a physical therapist. During the initial evaluation, our movement experts will analyze your pain and strength deficits to create an individualized plan of care for you.
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