Posts Tagged ‘ankle pain hedge end’

Ankle sprain rehab tips


Ankle sprains are by far the most common and most re-occurring injury within both professional and amateur sport.

Ankle pain

Often, they are mis-diagnosed or not treated properley, leaving the patient with lengthy times away from sport.

Starting the appropriate rehab early can dramatically reduce recovery periods and prevent them from happening again.

REST ALONE IS NOT THE ANSWER WITH ANKLE SPRAINS. THEY WILL OFTEN OCCUR AGAIN AND AGAIN UNTIL FIXED PROPERLY!

Tips following ankle sprain injuries…

1) Follow the RICE protocol immediately following injury and continue the
process until ALL swelling has gone. It maybe boring but it works!

2) Balancing is one of the most important exercises to conecntrate on as
soon as pain permits. We often see people who have sprained their ankles
years ago and still struggle to balance correctly.

Running injury

3) Try to walk as normally as possible as soon as soon as you
are able. Concentrate on heel strike and toe-off.

4) Strenghten the calf and assoicating muscles as soon as possible.

5) Seek advice and treatment in the EARLY STAGES. It really can cut
rehab time in half if treated early!

Follow these steps and you should be back
to normal function as quickly as possible!

FOR MORE DETAILS ON ANKLE SPRAINS, HOW TO AVOID
THEM AND HOW TO GET THE BEST REHABILITATION
CONTACT US NOW!

View our centres click here

Read more about ankle pain click here

For more information on pain in a particular region of the body then please see below

Lower limb pain…

Back pain
diagnosis and treatment.
Back painRead more

Hamstring pain
causes and treatment options
Hamstring painRead more

Knee pain
causes and treatment options
Knee painRead more

Ankle pain
causes and treatment options
Ankle painRead more

Upper limb pain…

Neck pain
causes and treatment options
Neck painRead more

Shoulder pain
causes and treatment options
Shoulder painRead more

Elbow pain
causes and treatment options
Elbow painRead more

Wrist pain
causes and treatment options
Wrist painRead more


Injury treatment | Sports massage | Post-op rehabilitation

All available in these locations…

Southampton Centre

Sports massage SouthamptonBased in Hedge End just 2 minutes from
junction 7 on the M27

27 Wellstead Way
Hedge End
Southampton
Hampshire
SO30 2LE

Phone – 02380 014081
Email – southampton@jamesgrigg.co.uk

Salisbury Centre

Personal training in SalisburyBased inside the Raymond McEnhill Stadium
just 5 minutes from Salisbury City Centre

The Raymond McEnhill Stadium
Partridge Way
Old Sarum
Salisbury
Wiltshire
SP4 6PU

Phone – 01722 440688
Email – salisbury@jamesgrigg.co.uk

New Forest Centre

Personal training in SalisburyBased in the heart of the new forest
just a short drive from Downton and Fordingbridge.

The Bungalow
Hatchett Green
Hale
Fordingbridge
Hampshire
SP6 2NB

Phone – 01725 530196
Email – newforest@jamesgrigg.co.uk

Ankle / foot pain & treatment

Common ankle & foot injuries that we treat.

Ankle pain

Ankle sprains

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One of the most common ankle injuries we treat are ankle sprains.  Ankle sprains most commonly occur as a result of trauma in sport, landing from a jump or falling off a pavement curb or something similar.

Depending on the severity of the sprain will determine how much bruising and swelling is present. Pain is usually felt either on the outside or inside of the ankle joint and can spread over the whole foot and up into the Achilles tendon area.

It is important to note that ankle sprains are one of the most recurring injuries. It is therefore vital that the appropriate treatment is started early. It is not just a case of resting and icing the joint. Specific rehabilitation and in particular balancing and co-ordination exercises are crucial.

Achilles tendon pain

Achilles tendon pain

Pain in the Achilles tendon is almost always due to tendonitis or tendonosis. Tendonitis suggests there is inflammation present within the tendon and tendonosis suggests that there is degeneration due to wear and tear. Typical symptoms include thickening around the tendon which is tender to touch, stiffness and pain when getting out of bed in the morning, pain usually after exercise, a general ache throughout the day and pain with sport participation.

The majority of people who suffer pain in the Achilles tendon tend to leave it as pain is usually not that bad in the beginning. Over a period of time it slowly gets worse. The quicker treatment is started the quicker the injury will heal.

Treatment will usually involve deep tissue massage, correction of foot biomechanics, specific strengthening exercises and joint mobilisations.

Plantar fasciitis

Plantar fasciitis

Plantar fasciitis involves inflammation of the plantar fascia tissue. The plantar fascia attaches to the bottom of the heal bone and connects to the toes.

It acts like an elastic spring during walking and running. As we walk the plantar fascia stretches. Excessive wear and tear can cause tiny tears and lead to inflammation. Pain is usually felt on the bottom of the heal that can radiate into the toes. Factors that may lead to plantar fasciitis include; poor footwear, high foot arches, tightness in the Achilles tendon and other surrounding muscles, trauma.

Treatment is focused on addressing the underlying causes of the pain. This usually involves correcting walking gait, joint mobilisations and deep tissue massage.

Other ankle & foot injuries that we treat include; morton’s neuroma, dislocations & post-op rehabilitation

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Suffering with a particular injury

Click below for more information