Ankle Sprain & Fractures
An ankle sprain is an injury to one or more ligaments in the ankle, usually on the outside of the ankle. Ligaments are bands of tissue-like rubber bands-that connect one bone to another and bind the joints together. In the ankle joint, ligaments provide stability by limiting side-to-side movement. However, not all ankle injuries are sprains; they can be fractures of bone, fractures of cartilage or even torn tendons or ligaments.
In children, ankle injuries can be growth plate injuries. Ankle injuries often result from a fall, a sudden twist, or a blow that forces the ankle joint out of its normal position. Ankle sprains commonly occur while participating in sports, wearing inappropriate shoes, or walking or running on an uneven surface. The signs and symptoms of ankle sprains may include: pain or soreness, swelling, bruising, difficulty walking, and stiffness in the joint. All ankle injuries need professional attention, neglecting them can lead to more serious problems. These problems can be avoided by prompt diagnosis and treatment.
Not treating an acute ankle sprain can lead to problems: When one sprains their ankle, the ligaments stretch. In fact, there are micro-tears of the ligament fibers. If not treated immediately, scar tissue can form between these torn fibers. This will lead to a very tight and painful ankle and makes it more difficult to treat. If you sprain your ankle, remember: RICE: rest, ice, compression (ace wrap) and elevation. Take Advil or Ibuprofen (if you can) and if the swelling and/or pain persist for a day or two, please call us. We can get you better quickly and you do not have to wait in an emergency room for a long time.
If the shoe fits... Your health and performance will be much better
Selecting the proper athletic shoe is the most important component in treating the preventing sports related injuries. Poor or inadequate shoe stability will result in excessive motion of the foot during activity and can result in injury. In order to reduce the chance of injury and to enhance one's athletic performance, sports specific shoe gear – in the right size – is essential. Each type of shoe has certain characteristics which make it most appropriate for a given activity. These considerations are motion control, cushioning, traction, stability and protection. Motion control shoes have the most control; stability shoes have moderate control.
Here are the characteristics of different types of athletic shoes: Cycling shoes provide a rigidity and stability. Aerobic dance shoes usually lack any support. Basketball shoes should be high top to avoid ankle sprains. Soccer cleats provide traction, but have limited heel cushioning and children can develop growth plate tenderness. Luckily many shoes companies are making design changes to limit the forces on the growth plate. Baseball and football cleats are spaced for maximum traction and control. Shorter cleats help reduce knee and ankle pain. Tennis shoes are designed for side to side motion Running shoes tend to be lighter with more cushioning to allow the foot to roll in a forward direction. Hiking boots and shoes need to be rigid to allow for uneven terrain. High tops help with ankle control.
Socks should be a blended fiber to provide strength, elasticity, durability and moisture absorption. Acrylic socks are best for wicking away moisture and help prevent blistering. Socks should fit like a glove and not bunch up around the toes. Avoid socks that make the shoes too tight.
- Buy sport-specific shoes
- Try shoes on at the end of the day when feet are their largest
- Allow index-finger space between the longest toe and the end of the shoe. The toes should have room to wiggle freely.
- The ball of the foot should match the widest part of the shoe.
- Always wear socks when getting fitted for shoes. If participating in sports, wear sport specific socks when trying on shoes.
- Lacing shoes correctly through each eyelet is important to providing a snug fit and limiting heel slippage. Do not, however, lace too tightly or you can cause injury to the nerves and tendons on the top of the foot.
- Bring orthotics when purchasing new shoes. Customized, functional orthotics help support, align, prevent or correct deformities and improve the overall function of the foot. Many of today's elite athletes find orthotics an important part of exercise equipment.
- Remember that sports shoes last, on average, for about 500 miles and should be replaced when you notice excessive wear.
- Selecting the proper shoes will reduce the risk of injury and allow athletes to enjoy a more active and healthy lifestyle.
Feet are the body's foundation and if not properly aligned can develop such problems as bunions, heel pain, hammertoes, corns, callouses and blisters. Misaligned feet can also seriously affect the entire chain of bones resulting in back, hip, knee and foot pain. Buying the correct shoes with the correct custom orthotic can reduce and minimize the forces that do cause injuries.
Still think those 'red high heels' are worth it?
It is not what fashion conscience women want to hear – another warning about high heels, but here we go.
Pump style shoes often cause pain by irritating a bony deformity on the back of the heel commonly referred to as "pump bump". In many cases, it can lead to Achilles tendonitis, or if left untreated, bursitis.
High heels can cause and worsen bunions, hammertoes and neuromas (pinched nerves) all of which are very common in woman. Pointy toed shoes (even flats) can cause painful ingrown nails.
My advice is when the dress code requires high heels try to wear heels less than three inches, a more rounded or open toe and shoes with soft straps or backless.
Less stress on your foot will reduce your exposure to painful conditions which no matter how great you look, may keep you from dancing the night away at the fancy dress ball.