Photo By Staff Sgt. Ty Stafford | Rolling a cold soda can under the foot will help reduce swelling and pain associated...... read more read more
Americans make more than 12 million visits a year to physicians" offices because of foot, toe and ankle problems, according to the National Center for Health Sources medical survey.
Walking puts all your body weight on your feet and your feet log at least a 1,000 miles per year. As shock absorbers, feet cushion up to 1 million pounds of pressure during one hour of strenuous exercise.
Excessive training, such as running long distances without rest, places repeated stress on the foot and ankle. Running and intensive exercise also can overstress the ligaments, leading to injury.
At Logistical Support Area Anaconda plantar fasciitis and sprained ankles are two of the most common foot injuries.
Plantar fasciitis is common among people who are active runners.
It starts as a dull pain in the heel which may progress to a sharp persistent pain.
"Usually in the morning with the first 20 steps you feel it," said Capt. David Browder, orthopedic section, 332nd Air Force Theater Hospital.
The pain can also be felt after sitting, standing or walking for a long period of time, he said.
The plantar fascia is a thick fibrous tissue on the bottom of the foot. It is attached to the heel bone and fans forward toward the toes. It acts like a bowstring to maintain the foot arch.
Problems occur when the plantar fascia is repeatedly placed under tension, as in running. The overload causes an inflammation, usually at the point where the fascia attaches to the heel bone.
Improper fitting shoes and shoes that don't support your foot properly can be causes of plantar fasciitis in your feet.
If you have pain in your foot you should visit your nearest troop medical clinic or the Air Force Theater Hospital at LSA Anaconda to help determine the severity of the problem.
Do not ignore the pain because it will only aggravate the condition and possibly cause more problems. Browder recommends using ice to help reduce the swelling and pain.
"Roll a cold Coke can under your foot to help with the pain," he said.
Ice reduces inflammation and helps break the pain cycle. Moving the can in small circles or short strokes under your foot also helps, he said.
Injured servicemembers can also do a cross fiber finger massage. Use two fingers to deeply massage the injured area for five minutes.
Browder also recommends doing the standard calf stretch.
"It will help loosen the calf muscle and the adjoining muscles to the ankle," he said.
The other common foot injury at Anaconda is an ankle sprain.
Sprains at Anaconda are usually caused by sports-related accidents or by rolling the ankle on rocks around the post, Browder said.
Walking, standing, or running balance begins at the ankle. This balance involves the nerves and muscles at your ankle joint working together. After a sprain, the balance between them has been disrupted.
Full rehabilitation will require normal range of motion, strength endurance and balance at your ankle at least as good as the uninjured ankle.
Most sprains and strains are initially treated with rest, ice, compression, and elevation.
Moderate and severe sprains and strains are often immobilized with a cast or splint.
Gaining range of motion should begin on the first day after your sprain with basic exercises like ankle pumps, circles, or moving your ankle side to side. These can be done five to six times a day and will help reduce swelling around your ankle.
Putting some weight on your ankle if you are on crutches will also help reduce swelling.
Gradually increase the weight as you can.
Many times, orthopedic surgeons will prescribe a series of exercises aimed at strengthening the ankle and foot muscles.
Here is a series of stretches and exercises aimed at helping individuals strengthen their muscles and prevent injuries:
Begin strengthening with isometrics or using tubing exercises. These need to be done twice per day increasing resistance or reps as you get stronger. The ankle muscles are endurance muscles and need to be worked twice a day to gain benefit. Your regular work day activities are insufficient for specific ankle rehabilitation.
Try this test to see how you are doing: Stand on your strong leg with your eyes closed and try to balance for at least a minute. After completing this, stand on your injured ankle with your eyes open and compare to the other side. If you wobble more on your injured leg, begin the standing tubing exercises and begin single-leg standing balance training.
Remember, no one is immune from these injuries but use these tips to help reduce your risk of injury:
| Date Taken: | 01.12.2006 |
| Date Posted: | 01.12.2006 11:55 |
| Story ID: | 5094 |
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| Web Views: | 82 |
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