Sports Injuries And How To Help Them

If you’re like the millions of Americans who’ve had a sports related foot injury at some point, you’ll know what we’re talking about. There’s nothing more frustrating than getting an injury playing something you enjoy.

Let’s talk about how to possibly prevent injuries and definitely discuss how to treat them after they happen. It starts with two simple things: stretching and braces.


Common Sports Foot Injuries

The most common foot injury by far is the sprained (or rolled) ankle. It accounts for one in six injuries in high school sports. Now usually, they aren’t major as nearly 50% of those are fully healed on their own within a week.


Less than 1% of high school related ankle sprains required surgery.

But it’s still a large enough concern to be addressed.

And there appears to be no difference between genders as boy and girls sprained their ankles at almost equal rates.

Another common injury is a broken bone. Although not as common as a sprained ankle, it can still cause major problems. Especially since the healing time on broken bones is so much longer than sprained muscles.


Preventing Most Major Injuries

There are several competing arguments in this area. Should players wear braces to prevent injury? And if so, how much does it actually help?

Well one study by the Journal of Orthopedic & Sports Physical Therapy suggests that ankle braces can in fact reduce the rate athletes (soccer in this study) actually obtain a sprained ankle. That is quite remarkable!

It certainly is bringing up different points as more and more people begin studying this. Take the UW Health department for example here. They did a full study of 50 high schools in Wisconsin to challenge the “ankle brace theory.”


Treating Most Foot Injuries

Treatment for foot injuries varies dramatically depending on what injury you have. Obviously if you know you have a broken bone in your foot, go see the doctor and get and X-ray. The professionals are the only ones who can help in those situations.

For most common ankle sprains, you can do the RICE method for healing. RICE is an acronym stankding for Rest-Ice-Compress-Elevate.

This simple method of ankle sprain treatment is most often going to be your best friend. If you have an ankle sprain during sports, remember to leave your shoe ON your foot until you can get ice. The shoe keeps compression on the foot so it doesn’t swell.

Swelling will cause more problems and the ice will minimize swelling. It can also dramatically reduce the healing time if you remember this!


Leaving It Here

So that is a very rough and high level overview of some common foot injuries. We’ll keep adding more to it as we go. Again, we are a new site just looking to get off the ground here. Hope you had fun and keep having more fun!

Posted in foot, injury | Tagged , | Leave a comment

The Severity Grades of Ankle Sprains – Grade 2

A sprained ankle happens when the ligaments of the ankle stretch or tear. The amount of damage to the ligaments at the ankle determines the severity; hence the level of injury.

Sprains are minor injuries which may or may not require surgery. You can get this sprain from stepping in a hole, turning or moving too fast, putting your body’s weight on your foot awkwardly or even tripping on the stairs. The first thing that makes you notice the sprain is the pain. The area around the ankle also swells and is tender to touch.

grade 2 ankle sprain

The Severity Levels of An Ankle Sprain:

A sprain is defined as Grade 1 if the ligaments are stretched but not torn. A Grade 2 sprain occurs when some of the ligaments are torn, but not necessarily severed. When the ligaments of the ankle tear completely, this is called a Grade 3 sprain.

When you see a doctor, they will perform some exercises on the ankle. He will gently move the ankle in different directions and press around the ankle to determine which ligaments are damaged.

In Grade 2 sprain, there is abnormal looseness of the ankle when moved in various directions. Imaging tests such as X-ray and MRI (in severe cases) are run on the ankle to determine: whether it is a sprain or a fracture and to determine the stability the ligament provides.

Treatment For A Grade 2 Ankle Sprain:

The RICE protocol is the home treatment combination for the injury. RICE entails getting enough Rest to reduce swelling of the ankle, application of Ice for half an hour three to four times a day, Compression dressing and bandages to immobilize the ankle and Elevating your ankle to the level of your heart.

Some sprains need other treatment in addition to the RICE protocol. These include using crutches to walk, physical therapy to prevent stiffness of the ankle and to support your ankle with a cast-boot. Anti-inflammatory drugs are useful in reducing the swelling.

Grade 2 sprain fall in the realm of usually requiring a brace or boot plus the RICE method for healing. Since you’ve actually torn the ligament, it needs proper and ample time to heal otherwise you could make the injury worse.

The Best Ways To Avoid A Grade 2 Sprain:

There are ways we can use to avoid the occurrence of these and other sprains. They include warming up before exercise or participating in a sport, paying careful attention when walking or running on an uneven surface and wearing shoes which are suitable for the planned activities. You are also advised to stop activities when you feel pain on your ankle to avoid causing further damage.

Not only are these warms up good for minimizing ankle sprains, they are actually great for reducing the risk of several foot injuries.

We hope you liked our little recap of grade 2 ankle sprains. If you have questions or concerns, please consult with a professional. We are only here as a resource and cannot replace a medical professionals opinion. Thanks!

Posted in Uncategorized | Tagged | Leave a comment

Ankle Sprains – What Are All The Different Types and Treatments?

Ankle sprains are very common injuries, especially among athletes, but also among non-athletes. Around 25,000 people sprain their ankles every day. There are countless ways that a sprained ankle can occur. This injury can happen when you fall during a sporting activity or while running down steps, step the wrong way on your ankle, roll your ankle or jump and land in the wrong position.

What Is An Ankle Sprain?

A sprain actually occurs when a ligament, which is the elastic structure holding the ankle together and protecting it from unusual movement, stretches too far beyond its natural limitations. Some ankle sprains are severe. These occur when the ligament overstretches and then actually tears.

There are three different degrees of ankle sprain, the first being mild and easily treated with some rest, and the second two being more serious, requiring splinting and maybe even physical therapy.

Rarely, a bad ankle sprain requires reconstructive surgery to repair the elastic ankle ligaments, but most sprains can be handled with splints, rest and eventual therapy. The good news is that it’s possible to treat sprained ankles effectively, and to take preventative measures to reduce their occurrence in high school sports.

A sprained ankle involves the pulling or tearing of ligaments. Interestingly, the reason why the injury isn’t referred to as a “strain” is that a strain always refers to an injury involving a muscle.

Ankle strains can also involve damage to joint tissues, such as tendons and bones. Remember that it’s always crucial to get an X-ray after potential ankle sprains, to determine what (if any) damage has occurred.

The 3 Main Types of Ankle Sprains

There are 3 main types of ankle sprains: inversion, eversion, and high ankle. We talked a lot about high ankle sprains in this article. But let’s also talk about inversion and eversion.

inversion ankle sprainInversion Ankle Sprains

Probably the most common ankle sprain is the inversion sprain. This is where the base of the foot rolls inward and overly flexes the muscles. And since the muscle stretches beyond it’s normal limit, it causes the ankle sprain.

The pain is typically on the outside of the ankle since those ligaments are what stretched. Take a look at this picture and you and see the common area that will turn purple and feel the pain.

Everson Ankle Sprains

An eversion ankle sprain is rare and happens when the ankle rolls too far inwards. It is often joined by a fracture of the fibula bone. The athlete will more often than not know they have sprained their ankle.

There will be an immediate pain in the ankle in the wake of twisting it. There will be rapid swelling, and the wound may create. They will experience issues with weight bearing and constrained motion.

If you’re questioning your sprain on a severe eversion ankle sprain, it is highly recommended that an x-ray is asked for to rule out fractures.

High Ankle Sprains

Symptoms of a high ankle sprain incorporate pain when pressing in on the tibiofibular ligament which joins the tibia and fibula at the base of the leg/top of the ankle. Swelling and wounding will be seen at the front and outside of the ankle. The athlete will experience issues strolling, and when the ankle is turned and does which is flexed with toes and legs pushed upwards the pain will be repeated.

Treatment For Ankle Sprains

After spraining an ankle, the first treatment should be RICE compression, and (E)levation. These actions are crucial to help reduce the amount of swelling that occurs. After placing ice on the injured ankle, the athlete should then wrap an ACE bandage around the ankle. Also, an anti-inflammatory product can help to reduce the swelling and pain during the first 7-10 days following the injury.

After the pain starts to subside, you can use additional treatments to help the ankle heal as quickly as possible. For example, “range of motion” exercises can make the ankle more flexible and reduce the amount of swelling. Another method is to stretch out the calf muscles gently, in order to improve the movement of the joint.

Another treatment option is over-the-counter pain medication, for example, acetaminophen or ibuprofen may soothe symptoms.

Wrapping This Up

Here are the basics of ankle sprains. Hope it was informative and you learned what to do and how to do a basic assessment. Remember, always consult a professional when dealing with extreme situations. It’s always better to be safe than sorry. You could mistake a bad sprain for a fractured ankle and do far more damage than help.

Posted in Uncategorized | Tagged , , , | Leave a comment

What Are The Symptoms And Treatment Options For A High Ankle Sprain

treatment for high ankle sprainThe ankle is a complex hinge joint between the foot and the leg which allows up and down movement of the foot. The talus bone of the ankle fits into a slot between the tibia and fibula, and this, together with the other ankle bones, is held in place by ligaments.

When it comes to the case of a high ankle sprain, the ligaments and tendons are torn unlike in ordinary sprain where the ligaments and tendons are stretched. Twisting outwards of the ankle and foot can cause a high ankle sprain. Syndesmotic ligaments are in charge of the proper position of the ankle joint. These ligaments are important to keep the proper position of ankle joints. High ankle joints accidents, however, occur less than ankle sprains. But their symptoms are almost the same.

One of the most common symptoms of such injury is the pain. The torn ligaments bring extreme pain, and it even gets worse when applied with pressure. A bluish black bruise can also appear in the affected area since blood vessels were cut when a person has an ankle sprain. Swelling is also another symptom of an ankle sprain. The torn ligaments and broken blood vessels cause the affected part to swell. Instability of the food is also one of the symptoms of ankle sprain since the joints were torn apart.

High ankle sprain varies in three degrees depending on how severe the injury was. Before any treatment, the doctor will first examine the affected foot for fractures and also to know how severe was the torn ligaments. Pain killers and anti-inflammatory drugs can be given to the patient once the case is diagnosed. The best-recommended treatment for a sprain is PRICE or Protect, Rest, Ice Compress, and Elevation. In the case of a third-degree high ankle sprain, the doctor might recommend an operation to return the bones to their proper places, and bed rest is advised after the operation. The doctor may also refer the patient to a physiotherapist for pain management.

Recovery from high ankle sprain varies on how severe the sprain is and how well the patient responds to the treatment. As they always say, prevention is better than cure. Thus, it is best to prevent getting high ankle sprain by avoiding over-stressing the feet and exaggerating tasks and exercises. This most regularly happens with extreme sprains or when a less intense sprain is left to recuperate

Accelerated ankle rehab is a treatment method often used by athletes who sustain a high ankle injury. It involves doing ankle-strengthening exercises. Despite the fact that a few athletes start doing lower leg exercises not long after the harm, doing lower leg exercises is once in a while prescribed before the swelling has gone down and the person can stand comfortably.

All high sprained ankle patients heal at different speeds depending on the severity of the case. Your Physiotherapist is searching for you to arrive at particular objectives at every stage before proceeding onward. This consolidated exertion accomplishes the best conclusion for your harm. Obviously, if you have any inquiries about the restoration program seek help from your Physiotherapist.

Posted in Uncategorized | Leave a comment

Answers to Feet FAQs

Here are some general questions many people have about feet. They should help you get a pretty good base.

Are Foot Issues A Common Problem?

According to the California Podiatric Medical Association, 75% of Americans will experience some type of foot or ankle issue at one time in their life. That’s a pretty convincing number.

What Is All In My Feet?

Each foot contains 26 bones, 35 joints, 107 ligaments, and 19 muscles and tendons. That’s all just to make one foot operate. Double that for both feet, and that is about 1/4 of the bones in your body contained in your feet.

Who Experiences More Foot Issues?

Women unfortunately are most susceptable to foot issues and injuries. In most cases, it’s because of lifelong wearing of high heels. According to the Spine Health Institute in Florida, high heels have a dramatically negative effect on the body in general. They put unnecessary pressure on feet in particular.

How Much Do We Actually Walk?

Well according to the American Podiatric Medical Association, the average American takes between 8,000 and 10,000 steps per day. Add that up over a lifetime and it’s over 115,000 steps. That’s like walking around the globe 4 times in your life by the way.

What’s The Most Common Foot Injury?

For people over the age of 17 in the U.S., the most common injury was surveyed as a sprained or strained ankle. That was surveyed in about 60% of all Americans.

Is Flat Feet A Common Issue?

Only about 6% of the population experiences flat feet, fallen arches, bunions, etc. Not an extremely large percentage, but enough to be noticeable and actionable.


We’ll keep adding to this list of FAQs as they come up. This is just a preliminary list that we hope will help. If you have other interesting questions, feel free to Contact Us or add a quick comment below. Thanks and have a good walk!

Posted in Uncategorized | Leave a comment

The Most Common Foot Issues Today

It’s probably safe to say the first thing people think of when they think of “foot problems” is a sprained ankle. It’s a common thing with athletes and active people. Other common problems are broken bones, Achilles issues, Arthritis, and more. There several major issues that we see commonly.

ankle spain

Let’s list a few to get started and give a brief overview of what each could be. Please remember that these are only general conditions and you should still consult a professional nearby to get a more accurate assessment of your foot condition.

Most Common Foot Issues List


What Typically Causes Foot Pain?

Well that’s a hard question to answer without knowing exactly what’s wrong. Here’s some general ideas to look at for your foot issues, but you’ll have to dive deeper to really understand what pain you’re feeling.

High Heels / Improper Footwear

Let’s face it, many of us have no real clue how to choose quality shoes for our feet. We mostly base it off fashion. That’s how our society works. Those 6 inch heels sure don’t feel good, but damn they look good.

Or those new Nike’s don’t provide the best support for my arches, but everyone is running in Nike’s so I should too.

These decisions don’t typically lead to immediate foot pain. But rather these are the cause of long term foot problems that could have been avoided.

Improper Injury Treatment

Many people (especially athletes) have had a sprained ankle or foot problem before. It’s fairly common. However, what’s not common is properly treating the injury.

How many times have you heard a coach yell “just suck it up and keep playing.” I know I have. People try playing through injuries when their bodies tell them to stop. Then the injury gets worse and they they have to rest.

But when they rest, they still don’t full treat the injury. The RICE (Rest-Ice-Compress-Elevate) formula is a good STARTING POINT for sprained ankles, but it’s not the end-all-be-all.

That’s what leads to bigger injuries down the road. Do yourself a favor and get it checked out. You may spare yourself a lot of pain and difficulties later in life.

Sitting Too Much

We live in a world that sits… constantly… We sit at work. We sit at home. All we do is sit sit sit sit. So how does this impact your feet.

Well it doesn’t impact it directly… usually.

It hurts your posture the most.

By altering your posture, you alter the way your body carries weight. This pushes and pulls muscles in ways they weren’t designed to be (think of hips and back mostly).

But guess what…

No matter, your feet carry the burden ALL the time. And when your body tries compensating for the altered posture, your feet take the weight in different areas. Usually in ways they’re not designed to either.

Notice how many girls wearing flip flops look like they have flat feet? That’s a combination of improper footwear and improper posture. They may or may not notice the foot pain now, but they will in a few years.


Posted in foot | Leave a comment