Effective rehabilitation following foot and ankle injuries is crucial for pain relief and long-term recovery. Podiatrists provide essential guidance, orthotics, and personalised physical therapy to aid in the healing process. Beginning with rest and ice to manage initial swelling and pain, rehabilitation progresses to structured physical therapy aimed at restoring strength, stability, and flexibility. This comprehensive approach not only facilitates recovery but also reduces the risk of future injuries, ensuring sustained foot health and functionality.
Throughout this article, we delve into essential rehabilitation strategies, from initial rest and ice treatments to targeted physical therapy exercises. By adhering to these steps, individuals can navigate their recovery journey effectively, empowering their feet to regain strength and resilience, and minimising the likelihood of re-injury.
1. Rest and Ice
The first step is rest; avoiding activities that stress the injured ankle, especially in the first 24 hours. This will reduce swelling, speed healing, and help to create scar tissue.
Ice is a tried and true method to reduce pain and swelling after an injury. Ice packs should be placed on the injured area for 20 minutes at a time every 3-4 hours during the first 48 hours after an injury. Special ice wraps are designed to mold to the joint for added support.
Your doctor may also prescribe specific stretching and rehabilitation exercises that strengthen the ankle and foot. These are important for preventing future injuries.
2. Physical Therapy
Foot and ankle physical therapy is an effective nonsurgical treatment for most foot injuries. It helps relieve pain and prevents reinjury by improving the strength and stability of the foot and ankle.
A physical therapist may use ice, electrical stimulation treatments, and massage to help reduce swelling, pain, and stiffness. The therapist will also instruct you in home exercise programs to complete between physical therapy appointments. These exercises will focus on restoring the movement of your foot and ankle, including pushing off and bending the big toe to improve walking abilities.
It is important to follow the rehabilitation plan and not jump into your normal activities too quickly. It’s better to gradually build up the intensity of your movements until your feet and ankles feel stronger so that they can withstand the stresses and strains of daily life and your sport. Improving the strength of your foot and ankle will also prevent future injury by making them less prone to twisting and over-extending when stressed.
3. Strengthening Exercises
For minor sprains, your physical therapist may recommend strengthening exercises to help support the ankle during healing. These will include range-of-motion exercises to move the foot and ankle in every direction that it moves and strength-training exercises to strengthen the muscles to improve balance, stability, and control.
Pushing exercises may include squats, standing overhead presses, bench presses, and dumbbell lateral raises. Strengthening exercises to include pushing-ups and pull-ups may be beneficial as well.
To do a pushing exercise, stand facing the wall and place your hands flat on it at shoulder height and slightly wider than your shoulders. Slowly lift yourself up onto your toes. When returning to the starting position, do it even slower, counting 1-2 to emphasise the controlled movement. Repeat 8 to 15 times. To make the exercise more challenging, increase the amount of weight you use. Water bottles or unopened food cans work well. Avoid holding your breath as this can increase blood pressure.
4. Rehabilitation Exercises
A structured rehabilitation program with stretching, stability, and strengthening exercises helps restore strength, balance, and range of motion to the injured foot and ankle. Exercises may also be included that improve cardiovascular endurance and proprioception.
Performing foot and ankle rehabilitation exercises can help prevent future injury. Initially, your healthcare provider will recommend gentle range-of-motion exercises to prevent stiffness and pain. They will then gradually progress the intensity and duration of these exercises, while monitoring your pain levels. Sharp or worsening pain is a sign that you are pushing too hard and can delay healing.
Other exercises include calf raises (sitting in a chair with your feet flat on the ground and lifting your heels off the floor, targeting the muscles of your lower leg) and foot dorsiflexion (crossing one leg over the other and pulling toes back until there is tension but no pain). Balance and coordination exercises can also be beneficial as they can reduce your risk of falling after an injury by improving your balance.
Ensuring Long-Term Foot Health
Proactive rehabilitation measures, including rest, ice, and personalised physical therapy, are fundamental in the recovery from foot injuries. By following a structured rehabilitation plan under the guidance of podiatrists and healthcare providers at Foot Injury Clinic, individuals can not only alleviate current symptoms but also strengthen their feet against future challenges. Prioritising these steps ensures optimal foot health, empowering individuals to maintain an active lifestyle with a reduced risk of recurring injuries.
