Ingrown toenails can be painful, making it hard to stand or walk and it can even become infected. Signs of an ingrown toenail are pain, redness, warm to the touch and can feel hard and swollen.
This foot condition develops when the corner of the toenail grows down into the skin and usually affects the big toe. Ingrown toenails often happen when people cut their toenails too short, or too rounded at the corner. The toenail curves with the shape of the toe and can grow into your skin. Other causes can be from improperly fitting shoes, tearing the corner of the nail, toe trauma (such as stubbing your toe) and congenital (your foot shape) when the nail is larger comparatively with your toe causing the surrounding tissue of the nail border to grow around the nail.
Ingrown toenails are common and anyone can get one, but treatment is fairly straightforward. Our Chiropodist can remove it and take steps to prevent it from happening again.
If you have an ingrown or infected toenail, see our Chiropodist Lada Milos Lee for complete care!
This month we find ourselves fascinated by quadricep strains and hope to share a little information and advice with you. If that interests you, read on. But if another injury or ache or pain is your priority right now, please give us a call. We are here to help with hamstring strains, bicep strains, triceps strains, calf strains… and even aches and pains that have nothing to do with strains!
So, you’ve strained one of your quadriceps… Firstly, ouch – we know that can be a real pain. But we want to reassure you that with the right knowledge and some help from an Osteopath, you’ll be back on your feet in no time.
What Is It Exactly?
First things first, let’s understand the anatomy. The quadriceps muscle group is a powerhouse located at the front of your thigh. It’s responsible for extending your knee and helping you to kick, jump, and run. Maybe you don’t run like an Olympian, but your body’s movement potential and power is amazing when you start to really consider its mechanics! The quadriceps are so named because there are four of them. You’ve got the Rectus Femoris running down the centre of your thigh, the Vastus Lateralis on the outer side of your thigh, the Vastus Medialis on the inner side of the thigh and the Vastus Intermedius deep between the vastus lateralis and vastus medialis. Sometimes, these muscles can get overstretched or overloaded, leading to those unwelcome strains.
How Bad is It your quadricep strain?
There are three grades of quadriceps muscle strain, and each one brings its own set of challenges:
Grade 1 – The Mild One:
A Grade 1 strain is the least severe of the bunch. It happens when only a small number of muscle fibers get torn. You might feel some mild discomfort and tenderness in the affected area, but it won’t stop you from going about your daily activities. It can be tempting to ignore it and just get on with things, but this might be detrimental to your healing in the long-term. So challenge yourself to take proper care of this injury.
Grade 2 – The Moderate Trouble-Maker:
A Grade 2 strain is a bit more intense. This time, a more significant number of muscle fibers get torn. Ouch! You’ll likely experience pain, swelling, and maybe even some bruising around the thigh. Moving your leg could be tricky, and walking might not be as smooth as it used to be. The challenge here is to care for your leg, but not fall into a poor movement pattern while you work around the injury. This can create more problems throughout the rest of your body – which is the last thing you need!
Grade 3 – The Severe One (Or the Great Escape):
A Grade 3 strain is the big kahuna, and it’s no joke. In this scenario, the muscle suffers a complete rupture. Yep, you heard that right – it tears all the way through! The pain will be intense, and you may even notice a divot or dent in your thigh where the muscle used to be. This one might take you off your feet for a while, and you’ll need some serious TLC to get back on track.
How Did This Happen?
So, how does all this quad strain mayhem happen? Well, it can come about in a variety of ways:
- Overexertion: Pushing yourself too hard during exercise or physical activities, like sprinting or weightlifting, can put a strain on those quads.
- Sudden Movements: Abrupt changes in direction, especially when running or playing sports, can cause the muscle fibers to go “uh-oh!” and decide to take a break.
- Weak Muscles: If your quadriceps muscles are weak or imbalanced compared to other leg muscles, they might not handle the workload and could get strained.
- Lack of Warm-up: Skipping the warm-up routine before getting into the action can leave your muscles unprepared and vulnerable to injury.
- Fatigue: Tired muscles are more prone to strains, so it’s essential to listen to your body and not push it beyond its limits.
Bad luck plays into these things too of course. But it’s a good reminder that warming up, listening to your body, using proper form and cooling down properly are essential.
How Can My Osteopath Help?
Alright, now that we’ve got the lowdown on quadriceps muscle strains and how they happen, let’s talk about what an osteopath can do to lend a helping hand during the healing process.
Osteopaths are like the masters of the musculoskeletal system. They understand how the body works and can work their magic to help you recover from that quad strain:
- Assessment and Diagnosis:
First things first, our Osteopath will give you a thorough evaluation. They’ll ask about your symptoms and examine the affected area. This will help them determine the grade of your strain and tailor a treatment plan just for you.
- Manual Therapy:
Osteopaths are experts in manual therapy techniques, and they’ll use their hands to gently manipulate and mobilize the affected area. This can improve blood flow, reduce muscle tension, and speed up the healing process.
- Rehabilitation Plan:
As you move through the recovery stages, our Osteopath will develop a tailored rehabilitation plan for you. This might include specific exercises and activities to progressively challenge your quads and get them back in top-notch shape.
- Prevention Tips:
To avoid future quad strains, our Osteopath will share some valuable prevention tips. These could include additions to your warm-up routine, muscle-strengthening exercises, guidance on how to pace yourself during physical activities and other lifestyle tips like gait adjustment and postural advice.
Remember, every quad strain is unique, and the healing process can vary from person to person. So, don’t rush it! Listen to your body, follow your Osteopath’s advice, and give those quads the TLC they deserve.
In no time, you’ll be back on your feet, enjoying life to the fullest, and saying goodbye to those quad strain blues. So, take care, be patient, and let us guide you to a full and speedy recovery!
As the vibrant hues of fall approach, so does the much-anticipated Laser Season! It’s the perfect time to explore advanced skincare techniques and embrace the wisdom of naturopathic doctors for a holistic approach to skin care.
Discover the world of laser treatments! From laser hair removal to skin resurfacing, we offer various treatments options that can help treat: wrinkles, scars, uneven texture/pigmentation, sun/brown spots, rosacea, cellulite, skin tightening, unwanted hair
We have also launched new treatment options: Spa facials and micro-needling.
Get ready to be enlightened by our naturopathic doctor who specializes in skin health. Learn about the importance of a balanced diet, herbal remedies, and natural skincare routines. Explore how to integrate these practices with laser treatments for the best results.
Discover the synergy between mindfulness and skincare. Learn techniques to reduce stress, improve sleep, and boost your overall well-being. Our experts explain how a serene mind contributes to glowing skin during Laser Season.
Explore a selection of naturopath-approved skincare brands that align with holistic principles. From organic ingredients to eco-friendly packaging, these products are designed to nurture your skin and the planet.
Get ready to glow this Laser Season with insights from nature-inspired skincare routines and laser treatments.
**Exclusive Laser Season Offers**
50% off the first treatment to new and returning clients
Free Eaune skincare sample bag with first treatment
Have a question? Send it our way, or book a complimentary initial consultation!
*Disclaimer: This newsletter is for informational purposes only and should not be considered medical advice. Consult with qualified professionals before starting any new skincare or treatment regimen.*
So, you’ve got your first appointment with an osteopath coming up and you’re filled with anticipation and curiosity. Let’s walk you through what to expect before, during, and after your first visit here at BeacHealth.
Before the Appointment:
Before you head to your Osteopath’s clinic, take a moment to gather some essential information. Make sure you have your medical history handy, including any past injuries or conditions you’ve dealt with. Jot down any current symptoms or discomfort you’re experiencing, so you don’t forget to mention anything during your visit.
During this time, you might also want to write down any questions or concerns you have about your health. Your Osteopath is there to help you, so don’t be shy about asking anything that’s on your mind.
It’s best to wear comfortable clothes to the appointment. You’ll probably be asked to move around a bit so we can see how your muscles are working. Restrictive, uncomfortable clothes just get in the way.
During the Appointment:
Expect a warm and friendly atmosphere. Osteopathy is a holistic discipline – we treat the whole person not a muscle in isolation – so we’ll work to put you at ease.
Your Osteopath will start by having a chat with you about your medical history and any specific issues you’re facing. They’ll listen attentively and ask questions to get a comprehensive picture of your health.
Next comes the physical examination. Don’t worry; it won’t be anything invasive or uncomfortable. Your Osteopath will gently assess your body’s mobility, posture, and movement. They might ask you to perform certain movements to better understand how your muscles and joints are doing.
Based on their assessment, your Osteopath will create a personalized treatment plan just for you. They’ll explain their findings and what they believe could be causing your discomfort. Remember, your Osteopath is here to work with you and find the best approach for your unique needs.
If any hands-on treatment is necessary, your Osteopath will explain each step before proceeding. Manual therapy techniques are common in osteopathy, and your Osteopath might use gentle manipulations, stretches, or other techniques to address your specific concerns. Rest assured that it’s non-invasive. If anything hurts let your Osteopath know. Communication is key.
After the Appointment:
Congratulations, you’ve completed your first visit with an Osteopath! Now, let’s talk about what comes next.
After your session, you might experience some immediate relief from your symptoms (and that is just the most amazing feeling for you and for us!). However, keep in mind that healing takes time, and your body might need a bit of adjustment. Don’t be discouraged if you don’t feel 100% right away; gradual progress is normal. It’s even possible that the aches and pains might feel even more pronounced for a day or two while the healing happens.
Your Osteopath might provide you with some helpful advice on how to manage your symptoms at home. This could include exercises, stretches, or lifestyle modifications that will support your recovery. Follow their recommendations diligently to maximize the benefits of your treatment. We cannot stress the importance of this enough. While we love repeat business, we prefer that our patients keep coming back because we’re just that good – not because they keep hurting themselves in the same old ways over and over again!
In some cases, your Osteopath might recommend follow-up appointments to continue monitoring your progress and adjusting the treatment plan as needed. It all depends on the injury/condition/ache – it’s severity and causes. The important thing to know is that we’re here for you to provide ongoing support if it’s needed for long-term healing and well-being.
Remember, open communication with your Osteopath is key. If you have any questions or concerns after your first visit or throughout your treatment journey, don’t hesitate to reach out. They are here to guide you and ensure you feel comfortable every step of the way.
Before, during, and after your first visit with an Osteopath, you can expect a caring and personalized experience. The team at BeacHealth will take the time to listen to your concerns, conduct a thorough examination, and design a treatment plan tailored to your needs. With gentle hands-on techniques and expert guidance, they’ll help you on your journey to improved health and well-being.
So, take a deep breath and call us to book your first appointment and embark on a path of healing and vitality. You’ve got this! We hope you found this informative. If you’re curious about osteopathy, human movement or human anatomy check out other blogs on our web site at www.beachealth.com, or follow us on Instagram at beachintegrated. We should warn you that the occasional osteopathy joke may make its way to our posts! We look forward to seeing you at the clinic.
Yes, it will soon be time for students to head back to school. This transition can be both exciting and challenging for both children and parents. It is important to focus on managing energy and stress while embracing the beauty of autumn. Here are some to tips to support your well-being during this season. It is also important to meet with your Naturopathic Doctor prior to starting any new plans as they will make recommendations geared specifically to your needs.
Nourishing Foods for Energy: Fuelling your body with nutritious foods is essential for maintaining energy levels throughout the day. Incorporate seasonal fruits and vegetables, such as apples, pumpkins, and sweet potatoes, which are rich in vitamins and antioxidants. Don’t forget to include whole grains, lean proteins, and healthy fats in your diet to support sustained energy.
Mindful Stress Management: The return to school can bring on stress and anxiety. Practice mindfulness techniques like deep breathing, meditation, or yoga to help you stay grounded and focused. Taking breaks and spending time in nature can also help reduce stress and improve overall well-being.
Prioritize Sleep: Adequate sleep is crucial for optimal performance and managing stress. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleeping environment is conducive to restful sleep. Aim for seven to nine hours of sleep per night, as this will greatly impact your energy levels during the day.
Stay Hydrated: Proper hydration is often overlooked but plays a significant role in maintaining energy and focus. Carry a reusable water bottle with you and drink throughout the day. Herbal teas and infused water can add variety and extra benefits to your hydration routine.
Immune Support: With the change in weather, the risk of catching a cold or flu increases. Strengthen your immune system by consuming vitamin C-rich foods (such as oranges, bell peppers, and broccoli) and incorporating immune-boosting herbs.
Time Management: Balancing school, extracurricular activities, and personal life can be overwhelming. Develop effective time management strategies to ensure you have time for studying, relaxation, and socializing. Prioritize tasks and avoid overloading your schedule.
Herbal Support for Stress: Certain herbs can help ease stress and promote relaxation. Consider trying adaptogenic herbs (such as ginseng, rosemary, and licorice root), which have been traditionally used to support the body’s response to stress. Always consult with a healthcare professional before starting any new supplements.
Connection and Support: During this busy time, remember to lean on friends, family, or school counsellors for support. Sharing your experiences and feelings can lighten the load and provide valuable insights.
As the season changes and you embark on a new academic journey, take care of your well-being by implementing these tips.
When Your Hands Demand Relief from an Osteopath’s Touch:
This month we’re focussing on Carpal Tunnel Syndrome and what our Osteopaths can do to help.
So, you’re experiencing tingling, numbness, or pain in your hands and wrists. You might be afflicted with that bothersome condition known as carpal tunnel syndrome (CTS). Whether you spend long hours typing away at a keyboard, using power tools, or engaging in repetitive hand movements, CTS can seriously impact your daily life. But fear not! We’ve got the information you need to understand and alleviate your carpal tunnel woes.
Understanding Carpal Tunnel Syndrome
Imagine your wrist as a busy highway, bustling with nerves, tendons, and blood vessels, all passing through a narrow tunnel. This (carpal) tunnel is formed by bones, ligaments, and connective tissue. Within this confined space, the median nerve, responsible for providing sensation and controlling certain muscles in your hand, can become compressed or irritated leading to carpal tunnel syndrome. Now, let’s unravel the science behind the scenes. Brace yourself for some jargon. Here are the key players:
Ligament and Tendon Tales:
Introducing the transverse carpal ligament—the bodyguard of the carpal tunnel. In folks with CTS, this ligament may decide to thicken or lose its stretchiness, becoming a bit of a buzzkill. The narrowing of this tunnel puts pressure on the median nerve, leading to those pesky symptoms.
Nerve Slippin’ and Slidin’:
In a perfectly functioning wrist, the median nerve glides effortlessly within the carpal tunnel. But in CTS, the nerve can get a little stuck due to changes in the surrounding tissues. Think of it like a stuck zipper — annoying, right? This restricted nerve movement only adds fuel to the CTS fire.
Ah, inflammation—the not-so-welcome guest at the CTS party. When things get swollen in an already narrow tunnel, the space inside the tunnel gets even tighter. And you guessed it —more pressure on the median nerve means more discomfort for you.
Why do I have Carpal Tunnel Syndrome?
Here are a few of the usual suspects.
- Repetitive Hand Movements: Engaging in repetitive tasks that involve forceful or prolonged hand movements, such as typing, assembly line work, or playing musical instruments, can increase the risk of developing CTS.
- Wrist Alignment: Certain anatomical factors, such as a naturally smaller carpal tunnel or an altered wrist alignment due to injury or arthritis, can make the median nerve more susceptible to compression.
- Hormonal Changes: Hormonal fluctuations, particularly during pregnancy or menopause, can cause swelling and fluid retention, which may contribute to the development of CTS.
- Medical Conditions: Certain underlying medical conditions like diabetes, rheumatoid arthritis, thyroid disorders, or obesity can increase the likelihood of experiencing carpal tunnel syndrome.
Our Osteopaths will help you get to the bottom of it.
Osteopathy and Carpal Tunnel Syndrome
So now that we understand the condition and its causes a bit better, let’s talk about how we can help you.
Manual Therapy Techniques:
Osteopaths employ a variety of manual therapy techniques to address the underlying causes of carpal tunnel syndrome. They may use gentle manipulations, joint mobilizations, or soft tissue techniques to reduce restrictions in the wrist, hand, forearm, and surrounding areas. By restoring proper alignment and enhancing blood flow, these techniques aim to alleviate pressure on the median nerve and reduce inflammation.
In addition to hands-on treatments, your Osteopath may prescribe specific exercises to strengthen the muscles in your hands, wrists, and forearms, promoting stability and support for the carpal tunnel. Additionally, stretching exercises may be prescribed to improve flexibility and alleviate tension in the surrounding structures. Both the stretches and the strengthening exercises will enhance circulation to the area, which brings its own healing. Your Osteopath will guide you through proper technique and advise on the frequency and duration of the exercises.
Ergonomic and Lifestyle Advice:
To address the root causes of carpal tunnel syndrome, the Osteopaths at our clinic will also provide valuable guidance on ergonomic modifications and lifestyle adjustments. They may recommend optimizing your work or home environment by using ergonomic keyboards, wrist supports and proper chair and desk height. They might recommend modifications to the tools you use. These adjustments will help prevent future flare-ups, so we hope you make them permanent even after symptoms subside.
Your hands are incredible instruments, capable of so much, so don’t let carpal tunnel syndrome hold you back. We’ll work with you to get you feeling and moving better.
We’re all about balance this August.
Now, we’d love for you to achieve work-life balance, eat a balanced diet, and balance your chequebook effortlessly (does anyone still have a chequebook?) but that’s not what we’re talking about. We are talking about your ability to maintain equilibrium and stability during various movements and in different positions so you can move gracefully through life and recover quickly if you do stumble. Why are Osteopaths such big believers in working on your balance? It’s because balance plays a crucial role in your overall well-being and musculoskeletal health, which is really our whole thing! So, if you’re ready to embrace stability and unlock a world of benefits, keep reading. But if you’ve got other aches or injuries that you’re more concerned about right now (maybe from a stumble you never recovered from…?) give us a call, our Osteopaths can help.
Did you know that balance skills can be improved with practice? Yep, the brain and body will respond to exercise, helping you to find your center of gravity and enhance your overall stability.
But before we dive into these exercises, let’s remember that achieving optimal musculoskeletal health is a holistic endeavour. It’s all about finding the right balance (pun intended!) in our bodies. Now, let’s get started with these awesome balance exercises!
Sit to Stands Without Using Arms to Push:
This exercise not only helps strengthen your leg muscles but also challenges your balance and coordination. Here’s how you can do it:
- Find a sturdy chair and sit on the edge.
- Place your feet hip-width apart, firmly planted on the ground.
- Cross your arms over your chest.
- Engage your core and, without relying on your arms for support, stand up slowly and smoothly.
- Pause for a moment at the top, ensuring that you feel stable.
- Then, lower yourself back down into a seated position with control.
- Aim to perform 8-10 repetitions for a few sets.
Remember, it’s normal to feel a bit wobbly at first, but with time and practice, you’ll notice an improvement in your balance and strength.
Standing on One Leg:
This classic exercise may seem simple, but it’s highly effective in challenging your balance and proprioception (your body’s sense of its position in space). Give it a try:
- Stand tall with your feet hip-width apart.
- Gently shift your weight onto one leg.
- Lift the other foot off the ground, bending your knee to a comfortable height.
- Find your balance and hold the position for 20-30 seconds.
- If needed, you can lightly rest your fingertips on a wall or countertop for support.
Repeat on the other leg. Aim to perform 3-5 repetitions on each leg.
As you progress, challenge yourself by closing your eyes or performing small movements, like swaying side to side, while maintaining your balance. This exercise engages your core, strengthens your ankles, and trains your body to maintain stability.
Heel to Toe Walking:
Get ready to test your coordination and balance with this exercise:
- Find a clear path or an open space.
- Begin by standing with your feet in a heel-to-toe position, one foot directly in front of the other.
- Take a step forward, placing your heel directly in front of the toes of the opposite foot.
- Continue walking in a straight line, maintaining the heel-to-toe alignment.
- Engage your core, keep your gaze forward, and take slow, deliberate steps.
- Aim to walk for about 10-20 steps.
If needed, start with shorter distances and gradually increase as you feel more confident.
Heel to toe walking challenges your balance, proprioception, and helps strengthen the muscles in your legs and feet. It’s like a tightrope act without the actual tightrope!
Remember, these exercises are just the tip of the iceberg when it comes to balance training. Our Osteopaths can tailor a program just for you if you’d like to enhance your balance. Give us a call for help with this or anything else to do with your musculoskeletal health.
Keep up the great work and enjoy your balance-boosting exercises!
Diabetes is a chronic condition that affects millions of people worldwide. As Chiropodists, we want to emphasize the significant impact diabetes can have on your feet and the importance of proactive foot care to prevent complications.
Here are some key points to consider:
- Diabetes and Foot Complications: Diabetes can lead to nerve damage (neuropathy) and reduced blood flow (peripheral vascular disease) in the feet. This combination puts individuals at a higher risk of developing foot complications, such as foot ulcers, infections, and even amputation if not addressed promptly.
- Daily Foot Care Routine: Establishing a daily foot care routine is crucial for individuals with diabetes. We recommend washing your feet with warm water and mild soap, drying them thoroughly (especially between the toes), and moisturizing to prevent dryness and cracking. Remember to inspect your feet regularly for any signs of redness, swelling, cuts, or sores.
- Proper Footwear: Investing in appropriate footwear is essential for diabetic foot care. Choose shoes that provide ample support, have a wide toe box, and are made of breathable materials. Avoid high heels, tight shoes, and open-toed sandals that can increase the risk of foot problems. Custom-made orthotics can also play a vital role in ensuring proper foot alignment and reducing pressure points.
- Regular Professional Check-ups: Regular visits to your Chiropodist are crucial for individuals with diabetes. We can perform comprehensive foot assessments, including checking your foot sensation, circulation, and identifying any potential risk factors. Our expertise allows us to detect problems early on and provide necessary interventions to prevent complications.
- Prevention is Key: Prevention is the cornerstone of diabetic foot care. Along with maintaining healthy blood sugar levels, it’s vital to quit smoking, manage blood pressure, and adopt a balanced diet. Engaging in regular physical activity promotes circulation and helps control diabetes, ultimately benefiting your overall foot health.
Our Chiropodist Lada Milos Lee is here to assist in your care.
Venous insufficiency is a medical condition that occurs when the veins in the legs are unable to effectively transport blood back to the heart. Normally, veins have one-way valves that help prevent the backward flow of blood. However, when these valves become weakened or damaged, blood can pool in the veins, leading to venous insufficiency.
There are several factors that can contribute to the development of venous insufficiency. The most common cause is chronic venous hypertension, which occurs when the pressure within the veins increases due to prolonged standing or sitting, obesity, pregnancy, or a sedentary lifestyle. Other factors that can increase the risk of venous insufficiency include a family history of the condition, aging, hormonal changes, and a history of blood clots.
The symptoms of venous insufficiency can vary in severity, ranging from mild discomfort to significant impairment in daily activities. Some of the common signs include aching or heaviness in the legs, swelling (edema), cramping, itching, and the development of varicose veins. In advanced cases, skin changes may occur, such as skin discolouration, thickening, and the formation of venous ulcers.
To diagnose venous insufficiency, healthcare professionals may perform a physical examination, review the patient’s medical history, and order additional tests such as doppler ultrasound, which uses sound waves to visualize the blood flow in the veins. It’s important to seek medical attention if you suspect you may have venous insufficiency. Prompt diagnosis and treatment can help alleviate symptoms, prevent complications, and improve your quality of life.
Conventional treatment options may include compression stockings, lifestyle modifications, medications to manage symptoms, and in some cases, minimally invasive procedures or surgery to repair or remove damaged veins.
Incorporating naturopathic care, as a complementary approach, may provide additional support in managing venous insufficiency. By combining conventional medical interventions with naturopathic treatments, individuals may have a more comprehensive and holistic approach to their overall well-being.
Here are some commonly recommended naturopathic interventions:
- Herbal Remedies: Certain herbs, such as horse chestnut, butcher’s broom, and gotu kola, have been traditionally used to support vein health and alleviate symptoms associated with venous insufficiency. These herbs may help reduce swelling, improve blood flow, and strengthen blood vessel walls.
- Nutritional Support: A well-balanced diet rich in nutrients, particularly those with anti-inflammatory and antioxidant properties, can aid in managing venous insufficiency symptoms. Foods such as berries, leafy greens, fatty fish, and citrus fruits may help reduce inflammation and support vascular health.
- Lifestyle Modifications: Adopting certain lifestyle habits can also contribute to the management of venous insufficiency. Regular exercise, especially activities that promote leg movement and strengthen calf muscles, can enhance blood circulation. Additionally, maintaining a healthy weight, avoiding prolonged periods of sitting or standing, and elevating the legs when possible can provide relief and prevent worsening of symptoms
Aesthetic treatment is also offered at Beachealth, we use IPL (intense pulse light) to reduce the appearance of small visible spider veins.
If you suspect you have venous insufficiency book an appointment with our Naturopathic Doctor Matthew Pace to get a personalized plan.
Ouch! So, you missed your footing on the stairs and fell. You landed badly, twisting your ankle in a funny direction. It could have been worse of course, but it’s still not great. It’s time to call your Osteopath.
What Is a Medial Ankle Sprain?
When your foot rolled, it stretched or even tore the ligaments holding your ankle together. A medial ankle sprain is an injury to the ligaments on the inside of the ankle. Ligaments, by the way, are tough bands of tissue that connect bones to each other. They help to stabilize joints and prevent them from moving too far out of place. Medial ankle sprains are less common than lateral ankle sprains, which occur on the outside. This is because the deltoid ligament which runs along the inside is particularly strong. Not only does the strength of the deltoid ligament make a roll outward (called an eversion) less likely than an inward roll (called an inversion), but it makes injury less likely. However, if the twist, trip, or direct blow is bad enough, even the deltoid ligament can tear.
Symptoms of a medial ankle sprain may include:
- Pain on the inside of the ankle
- Difficulty walking or putting weight on the affected foot.
How Do I Treat It?
The treatment for a medial ankle sprain will depend on the severity of the injury. At first, you must apply the RICE protocol: Rest, Ice, Compression, and Elevation. We know you’ve heard it before, but it bears repeating. You must keep your weight off the injured foot for a time – skipping this step or attempting to fast-forward through it could seriously impact your healing. What does Ice mean – it means ice it for twenty minutes every two to three hours (and yes to all the smartie-pants out there – you can have a break while you sleep!) Wrap your ankle in a compression bandage and prop it up above your heart level. RICE is generally considered effective for up to three days, but don’t hang about. Remember to get in and visit your Osteopath early in the injury. We will work with you to promote healing, reduce pain, reclaim your ankle’s range of motion (preventing it from stiffening up as it heals) and strengthen the muscles around the ankle to stabilize and support it. It’s essential that we do this as, left untreated, your injury could lead to chronic pain, instability and recurring injuries.
The good news is that ligaments can heal. They just heal a little slower than muscles. Crucially, they need to bear a little weight to do that and exercise stimulates growth and healing. Your Osteopath will be able to prescribe the right exercises for you along with performing manual manipulations to make those exercises more possible.
Every injury is different, but your exercise regime will likely include stretches and strength training for the leg muscles, ankle mobility exercises, and progressive balance exercises.
Getting Back to Normal
The bad news is that a history of ankle sprains is one of the greatest predictors of future ankle sprains. The good news is that your Osteopath can advise you on ways to make that less likely – from exercises for strength, balance and proprioception to advice on strapping your ankle and footwear. Our Osteopaths are here to help!