An unexpected fall or twist can result in an injury of the foot or ankle, such as a sprain or strain. Immediate first aid can help prevent complications, reduce pain and improve recovery.

Rest, ice, compression and elevation--commonly referred to as R.I.C.E.--is the first and best treatment for minor injuries. The following tips can aid in the early treatment of common foot and ankle injuries to help reduce swelling and control the inflammatory process during the initial phase of injury.

Rest: Whether you have a strain or a sprain, rest from any physical activity is essential to protecting your injured ligaments, tendons or muscles from further damage while your body starts the repair process.  Avoid putting weight on the injured foot or ankle as much as possible. In some cases, complete immobilization may be required.

Ice: Gently ice your foot or ankle with ice wrapped in a towel in a 20-minute-on, 40-minute-off cycle for the first few days post-injury. Ice is excellent at reducing inflammation and pain. 

Compression: Applying some type of compressive wrap or bandage to an injured area can greatly reduce the amount of initial swelling.

Elevation: Prop your foot up while lying down or sitting so that it is higher than or equal to the level of the heart.

After a few days of R.I.C.E., many acute injuries will begin to heal. If pain or swelling does not subside after a few days, or if you are unsure of the severity of your injury, make an appointment with your podiatrist. A skilled podiatrist can properly diagnose your injury and recommend the best course of treatment.

Is heel pain keeping you down? Pain that occurs following an injury or early in an illness may play a protective role, warning us about the damage we have suffered. So what causes heel pain?

Understanding Heel Pain with Help from Your Podiatrist

• Wear shoes that fit well
• Wear proper shoes for each activity
• Do not wear shoes with excessive wear on heels or soles
• Prepare properly before exercising by stretching and warming up
• Pace yourself when you participate in athletic activities
• Don’t underestimate your body’s need for rest and good nutrition
• Lose excess weight

You may be surprised to learn that most feet can benefit from custom shoe inserts from our offices in Norfolk and Suffolk, VA!

Did you know that only about 1 in 4 people have proper running patterns? This means that the majority of people out there pronate, which can lead to added stress and pressure on the feet. Of course, if you’ve ever tried to use those store bought orthotics (also known as shoe inserts), you may have noticed that they do not provide you with the comfort and support you need.

In fact, that can often lead your feet to feel pretty cramped. This is because store-bought orthotics aren’t custom-made to provide your unique foot shape with what it needs. This is where our podiatrist Dr. Jesse Anderson comes in!

More about orthotics

A helpful way of understanding over-the-counter orthotics is to think of them the same as reading glasses that you get over-the-counter rather than as a prescription. It may correct the issue a bit, but it isn’t nearly as effective as it could be if you had a proper prescription.

The prescription orthotics from our offices in Norfolk and Suffolk, VA, are designed to realign the foot and ankle and improve biomechanics in order to redistribute the weight evenly throughout the foot. It can alleviate strain while also added cushioning, stabilization, shock absorption, and support.

Who can benefit from orthotics?

Since many people have some kind of imbalance within their feet, most people can benefit from what orthotics have to offer. Custom orthotics are able to,

• Improve your balance
• Alleviate pain in the feet, ankles, legs, or back
• Provide support to the feet, particularly the arches and heels
• Prevent corns, ulcers, and calluses
• Reduce fatigue and achiness due to standing or walking for long periods of time
• Correct alignment issues

You could benefit from orthotics if you are dealing with any of these conditions,

• Plantar fasciitis
• Achilles tendonitis
• Metatarsalgia (pain in the ball of the foot)
• Bunions
• Hammertoes
• Ankle instability
• Leg or knee pain
• Arthritis in the feet

Athletes can also benefit from orthotics, as it can improve the alignment of the feet during activity and even provide the feet and ankles with support and cushioning.

What are the different types of orthotics?

The three main types of orthotics are soft, semi-rigid, and rigid. Based on the issues you are dealing with, Dr. Anderson will be able to determine the best option for you. For example, soft orthotics take pressure off certain areas and can be great for diabetic feet while rigid orthotics can be ideal for those wearing dress shoes or those who are overweight.

Do you want to find out how orthotics could improve your foot health in Norfolk or Suffolk, VA? If so, then call AAL Podiatry Associates today to schedule a consultation: 757-625-2962 for Norfolk, and 757-539-2098 for Suffolk.