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A Practical Guide to Managing Foot & Ankle Pain

A Practical Guide to Managing Foot & Ankle Pain

by | Nov 5, 2019 | Pain Management

A PRACTICAL GUIDE TO MANAGING FOOT AND ANKLE PAIN

Now available on Kindle and Paperback:  

 Another book published on Amazon. Foot and Ankle pain is a relevant topic, not just for athletes but for all ages. Once the foot hurts, it alters the body’s biomechanics and the pain cycle begins.
 
Shared in this book are practical approaches for managing foot and ankle. Physical Therapy exercises done for pain with foot and ankle pain. It takes careful consideration to be able to function better, increase strength, balance, and postural tolerance. 
 
Features practical ways to cope with it, using either heat or cold for symptom relief.
 
 
EXCERPTS FROM THE BOOK:
A foot problem is a significant problem. It affects the tasks of daily living. Walking, running, going up and down steps, driving and the simple joys of life as participating in social and recreational activities we love. 
How about a towel to strengthen the foot and toes? And what’s more? Ankle alphabets, static and dynamic exercises with eyes closed and eyes open can change the intensity of an ankle exercise. And, there’s more here!
Cold therapy for the foot and ankle. A frozen water bottle. Corn syrup cold packs. Homemade excellent cold packs. Learn about it here.
Just a few of the helpful tips I share in this book.
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The injuries of the ankle and feet are most common in athletes.
Approximately 21% of these injuries have prolonged morbidity. Each year, millions of Americans come to the podiatrist’s office and complain about swelling, pain, stiffness, and various deformities.
In elderly people, osteoarthritis is a major cause of ankle and foot injuries. It can involve any bone. It causes swelling of the joints and bone enlargement. It is necessary for healthcare professionals to diagnose and treat these injuries appropriately.
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How about a towel to strengthen the foot and toes? 


And what’s more? Ankle alphabets, static and dynamic exercises with eyes closed and eyes open can change the intensity of an ankle exercise. And, there’s more here!

Different types of therapeutic exercises are recommended to relieve the pain and strengthen ankle joints. It includes plantar fascia stretches, wall pushes, towel pickup, Achilles tendon stretches.



Cold therapy for the foot and ankle. A frozen water bottle. Corn syrup cold packs. Homemade excellent cold packs. Learn about it here.


A frozen water bottle comes in very handy especially with foot pain from the bottom of the foot. 

With a frozen water bottle placed on the floor, the foot is placed on top and rolled forward and backward with a manageable pressure for pain relief. 

This simple cryotherapy technique has two benefits: The benefit of a stretch of the longitudinal arch of the foot, as the foot is pushed down. Secondly, the benefit of cold therapy/cryo treatment to help ease pain from inflammation, tenderness of the plantar surface of the foot.

The wonders of an Airex Foam in managing foot and ankle pain.

 

I am a big fan of the Airex foam when it comes to rehabilitating people with ankle instability, weakness, deficits.

The soft, wavering surface forces the muscles of the lower legs, knees, ankle to contract subsequently during balance shifts to stay in the upright position.

It is low impact and optimizes stimulation, a challenge to the anti-gravity muscles. 

There are more Airex Foam exercises featured in this book. The degree of activity intensity can be further challenged by eye-opening or closing.


With the eyes closed, the brain has to work more to keep a body upright. When doing exercises with eyes open or closed, make sure you have something that you can hold on to for safety. 

Eyes closed exercises. This can be done with visual elimination to make a foam exercise more challenging.

TRY THESE EXERCISES WITH SUPERVISION;

1. Step up on the foam with feet close together.

2. Place arms across chest, eyes open. 

3. Slowly turn the trunk L side, hold this position for 5 secs.

4. Repeat said activity now facing the right side.

5. If you feel dizzy or too unstable on your feet, have somebody “spot you’ for safety.

6. Repeat this exercise as many times as able throughout the day.


Just a few of the helpful tips I share in this book. 
I hope the simple tips I shared in this book, here can help someone.

Send me your thoughts!

This book is also available in Spanish:

Available on Amazon.com: Kindle, Paperback & Audiobook

 

 

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