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Category: Sports Medicine

Why Treadmill Running on an Incline is a Bad Idea

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I treat a wide variety of sports-related aches, pains, and injuries involving the feet and ankles. While there is no sure fire way to avoid all of these issues, there are some common workout methods that can aggravate your feet more than others. Over the years, I have learned to ask for detailed info on a patient’s exercise regimen. For example, the type of running shoes, hiking boots, etc they use is important. The type of surface they are running/walking on, warm up and cool down techniques, etc. are all very important.

This advice does not pertain to everyone or every situation. If you do any of these things and don’t have pain, then feel free to keep doing what you are doing. But, if you have been dealing with nagging foot pain that isn’t going away, then read on. A simple change in how you exercise may help.

1. Treadmill Running + Incline = Pain

This is one I have seen quite frequently. Just running on a treadmill is fine in most cases. But, once you start cranking up that incline, the chances of pain and injury also start to climb.  As the pitch increases, you start running more on just the ball of your foot. This does three things.

  1. Focuses all the impact on just the ball of the foot.
  2. Prevents normal rear-foot pronation which leads to decreased shock absorption to the whole foot.
  3. Causes increased tension/strain on the Achilles tendon and maintains this strain throughout the stride.

These things can lead to development or worsening of neuroma pain, plantar fascia pain, Achilles tendonitis, and joint pain in the ball of the foot. So if you routinely use the treadmill on an incline, and have been having any type of foot pain, keep the treadmill flat or run outside or on a track if possible.  This may not solve the problem right away, but can be a good starting point.

2. Barefoot + Running = no problem (most of the time)

BUT:  Barefoot + Dance/Aerobics/Zumba/etc = Ouch

For many years now barefoot running has been touted as good for your feet and for many people this can be true.  However, just because barefoot running may have some benefits, it doesn’t mean that being barefoot during other types of workouts is just the same. For example, dance-type aerobic workouts like Zumba are very popular, and can be a great workout, as well as a lot of fun. But these types of activities (usually done on hard surfaces) involve quite a bit of repetitive stress and impact on the feet and should rarely, if ever, be done barefoot. A decent pair of athletic shoes will provide the necessary shock absorption and support to keep your feet happy and healthy.

3. Beware of the “Minimalist” Shoes

Over the past few years, “minimalist” shoes have been popular and are marketed as having similar benefits as barefoot-type shoes. These minimalist shoes are typically very lightweight, flexible and offer little benefit for either support or shock absorption. In addition, since the foot’s motion is still confined in a shoe, they do not have the foot strengthening benefits of barefoot shoes.  In short, they provide all of the negatives of barefoot running and none of the positives. Stiffer soled shoes with adequate cushion are usually the better option if you are having any chronic foot pain.

As I mentioned before, these recommendations do not pertain to every person in every instance. However, if you regularly do any sort of these workouts and have any foot pain associated with it, then it may be a good idea to make some minor adjustments to your routine. Your feet will thank you for years to come.

If you are experiencing unresolved  foot pain, come see us! We can help.

Book your appointment here.

5 Steps to Race Training (Part 1)

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As a podiatrist and a runner/triathlete, I know personally and professionally how important it is to take the proper steps to train for a race. Perhaps you have never run a race before and are training for your first 5k. Or, maybe you are more advanced and are ready to take on your first marathon. Either way, these five steps will help your body adjust properly and avoid injury so you can cross the finish line in victory.

1. Start early

If this is your first event of the season, you need start training at least 3-4 months in advance. Keep in mind that the longer the event, the sooner you should start your training. Also, if you have no base to start from, you may want to increase the time you take to prepare. For example, most half marathon programs are 10-16 weeks long, but assume that you have a running base to begin with.

If the plan has you running long runs early that are twice as long as your current long distance runs, you may want to pick another plan. Most plans are labeled beginner, intermediate, and advanced, so make sure you pick one that is appropriate for you. I also recommend a longer plan to give yourself more time and wiggle room in case you have a sick week or two.

2. Never skip the warm up

As a beginner or novice runner, the warm up is not as essential, but as you start training for longer distances and larger events, the warm up becomes critical. As you are training harder and faster, your body has the tendency to tighten up. I experienced this myself this year as I began my training.

You will need to spend more time stretching and warming up as you progress in your training. Stretching when you are finished is also essential. Your muscles are still warm, so stretching at this time provides a huge benefit.

3. Cross train

I am a triathloner for this very reason. I believe doing one repetitive motion will over-develop certain muscle groups and wear out joints sooner. At the same time, as a triathloner, you can still have the same issues. I believe in plans that have built in rest days and or range of motion days. My body is more stiff in general and so I need to spend extra focus on stretching. Spending some time on strength training as well can be very beneficial.

This can be as easy as adding push-up and pull-ups with some core exercises or light weights with high number of repetitions. Runners will typically benefit from lighter weight with higher repetitions rather than a body building style with heavy weights and fewer reps.

Stay tuned for steps 4 and 5, coming soon!

If you are having pain anywhere below the knee, come see us. We can help get you back on track as quickly as possible.

To make an appointment, click here. 

3 Common Injuries in Athletes: Part 2

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In the first blog, we talked about stress fractures being the first of the three most common injuries we typically see in athletes. Today, let’s dive into #2 and #3, and talk about causes, prevention and treatment.

2. Tendonitis

Once again, this injury is from overuse. The most common type of tendonitis we see involving athletes is Achilles tendonitis. The Achilles tendon is the most powerful tendon in the body and provides the propulsion strength needing in walking and running. It can often become very tight and repeated stress can cause micro tears in the tendon, causing pain and inflammation. Building rest days into your training can help prevent this injury. Stretching can also play a big part in prevention and can help if you are starting to develop the early signs of tendonitis. Icing the area for a short period of time can also help to resolve these symptoms.

However, if your symptoms persist, then considering more aggressive treatments can aid in the healing process. We avoid cortisone injections in this area due to the high chance of Achilles tendon rupture. We use laser therapy with the MLS laser to help reduce swelling and inflammation in the early stages of treatment. The laser also helps accelerate tissue repair and cell growth. If this has become a chronic issue, then we look at more regenerative treatment options like platelet-rich plasma therapy (PRP) and AmnioFix. These treatments can often prevent you from needing surgery and can help you resume your normal activity level more quickly.

3. Plantar Fasciitis

This is the most common complaint I see in my office. Heel pain affects many people and can be a common injury in athletes.  The plantar fascia is the main ligament that supports the arch. It runs from the heel bone to the ball of the foot. As our foot adapts to terrain, the plantar fascia can become overused and inflamed. It too can develop micro tears that cause pain and inflammation. Left untreated, it can become a chronic condition that causes the tissue to become thick and the plantar fascia loses it’s elasticity.

Symptoms often will be worst with the first step in the morning, or after sitting for long periods. In runners, it will often feel better shortly after you begin exercises, but will start to become painful again after longer distances and become progressively more and more painful. If the Achilles tendon is tight, it places added stress on the arch of the foot and often becomes the main cause of plantar fasciitis. Sometimes, plantar fasciitis can respond to calf stretching, but I would recommend coming in for an evaluation first as sometimes stretching can also make it worse, depending on the stage of the injury.

Plantar fasciitis also responds very well to regenerative injections like PRP and Amniofix.  Cortisone injections have been the traditional approach to treating this condition. However,  they often mask the symptoms, and when the injection starts to wear off, the pain returns. When using PRP or Amniofix, your immune system is recruited to aid in the healing of the tissue. The tissue is actually healing itself instead of just covering up the symptoms. Arch supports (orthotics) can also help to support the arch and prevent recurrence of pain.

Get Back to What You Love

So here’s the big takeaway. There are a myriad of injuries possible for athletes and triathletes, but these three are common because they are caused by overuse. We often treat all three injuries very similarly because of the response we see. Regenerative injections, orthotics, and MLS laser treatment have shown to get patients back to their activities, quickly. Often times, this happens in a matter of weeks instead of months.

Our goal is to heal the injury quickly, control the biomechanics of the foot to prevent the injury from returning, and get you back to doing the things that you love as quickly as possible.

To make an appointment, click here. 

3 Common Injuries in Athletes: Part 1

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stress fracture from triathlon training

I am new to the triathlon arena and I have signed up for the Boulder Half Ironman this fall.  I have been training through the winter but not as much as I had hoped. Now that the weather is getting nicer,  I have really tried to ramp it up. Be careful as one may end up with a stress fracture.

I am finding training for the Half Ironman to be significantly different than the sprint triathlon training I have done previously. I am starting to experience those aches and pains of pushing my body to the limit. So here’s three of the most common injuries in athletes, how to avoid them, and what to do if you start to experience these symptoms.

1. Stress Fracture

Stress fractures are the most common and they are an overuse injury. The reality is that we often completely ignore our feet. We stuff them in shoes and forget about them, and it is not until they start hurting that we appreciate all that our feet do for us.  There are 26 bones and 33 joints in the foot and they are made to take a beating every day.  They adapt to different terrains and absorb most of the shock we place on them but if not optimally aligned, our feet can start to fail us.

Can you avoid getting a stress fracture?

With constant stress, the bones in the foot can begin to break down and that’s when a stress fracture develops.  At first you might not think much about it, but soon the pain becomes overwhelming and will bring your training to a halt.  We often do too much too fast and the musculoskeletal system takes time to adapt. So, to help avoid this injury, make sure you have a steady and gradual increase in your work out. Most programs focus on the cardiovascular aspect, but I would also recommend some type of stretching and strength training at least once a week as well.

Your body needs a day of rest, so make sure you take at least one day off every week and you can focus more of stretching and joint range of motion that day. If you are concerned at all about your foot type and whether your feet and ankles can handle the increased stress placed on them, make sure you get evaluated to see if a pair of arch supports can help to put your feet in that optimal position to potentially avoid a stress fracture or other related injuries from overuse.

What are the treatment options?

If you are dealing with a stress fracture, there is good news. We have great options to help speed up the recovery process and get you back to training. We offer regenerative therapies like platelet-rich plasma injections (PRP) and AmnioFix injections. Both help to enhance your own body’s healing of the area. We will often follow up these types of injections with our MLS laser therapy which promotes healing and reduces pain and swelling in the area.

Our goal is to heal the injury quickly, control the biomechanics of the foot to prevent stress fractures from returning, and get you back to doing the things that you love as quickly as possible.

Part 2 of this blog is out now.

If you have a stress fracture, or symptoms of a stress fracture, please come see us. We can help!

Call us today at our Fort Collins location (970) 484-4620, Broomfield location (720) 259-5053 or use our online scheduling system to book your appointment.

Will Run for Buns

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My favorite treat meal

A fond memory from my childhood is the smell of homemade cinnamon rolls wafting out from the kitchen. My mom would make these on Saturdays, and I sure did love to eat them. For all I knew back then, that was the breakfast of champions. Now, it’s my favorite treat meal.

So let’s fast forward. I’m now approaching my mid-sixties and I’m grateful to say I still run, ski, bike and hike. I’ve managed to keep fit and today I did a 90-minute trail run. I’m on no medication, have no significant medical problems and I’m not overweight. And I’m very grateful!

What I want to share is what works for me. It’s a compilation of books and articles I’ve read, my personal experience and those of other active fit people that continue to stay there into their senior years.

So although I am a specialist who treats the feet and conditions below the knee, I thought I would take a shot at sharing my own diet and fitness story too. My passion for this comes from treating patients suffering from nerve pain. Some have diabetes or pre-diabetes and have neuropathy. An important part of decreasing inflammation and preventing diseases like these is diet and exercise. So, I am hoping maybe this podiatrist can help you find a healthy lifestyle that works for you.

Here’s what has worked for me

I’m strict about what I eat during the five work days and give myself a little freedom to dabble in some junk food on weekends. My diet is not perfect, but it’s about 80 percent there. Exercise for me during the week is minimal, with ten to 15 minutes of weights, elliptical, yoga , push-ups or pull-ups, three of the five days.

Breakfast

I consider breakfast the most important meal, and I don’t vary it too much. My favorite is eggs, either boiled or scrambled with spinach. I may grab a few baby carrots too. If not eggs, then it’s a couple handfuls of mixed nuts. I have one large organic coffee with butter and coconut oil, also known as “bulletproof coffee.” To spice it up, I add cinnamon, since it’s a good anti-inflammatory.

Lunch

For lunch, I usually have canned smoked oysters or sardines, which are high in omega-3 fatty acids and protein. I may also have an orange, grapefruit or banana. This lunch is portable and easy for me to eat during a busy work day.

Dinner

This I’m the least strict about. Usually I have chicken, salmon or grass-fed beef and occasionally, steak. I try to avoid starches like pizza or pastas, but may backslide two or three times a month. I am human after all.

And finally, I’ve recently gotten in the habit of fasting on Mondays. I have my coffee, but nothing else except water until dinner. Notice I avoid breads with a special exception…

treat meal

My favorite part of the week

Here it is. My favorite part of the week. I call it my “sticky bun run.” Saturday, I am up and on my way to Whole Foods. I get my sticky bun and bulletproof coffee. Then, I enjoy it as I drive up to the mountain trails west of Fort Collins. I will run 30 -60 minutes. With the fresh air, blood flowing, coffee and sticky bun on board, a lot of problems and weekly stress quickly goes away.

trail running_treat meal

My message to you is simple. Get your veggies and fruits, reduce the carbs and sugars, and increase the healthy fats. They will satiate your appetite.

But most of all be kind to yourself, personalize it and find out on your own what works for you. Be consistent and honest with yourself. I’ve seen too many people reach too far and give up. You decide! Enjoy your food, your life, your exercise, and just keep moving.

And hey, have a sticky bun every once and awhile. Doctor’s orders (wink, wink).

Does Foot Size Change with Age?

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Have you ever slipped on a pair of shoes you haven’t worn in a while, only to find they feel tighter or looser than you remember? It’s not just your imagination—your feet can actually change size over time. As a podiatrist, I’ve seen countless patients surprised by this phenomenon, and it’s always a great conversation starter in the office. Let’s dive into why this happens and what it means for your foot health.

Are your feet really growing?

If you are in your 30’s or 40’s and you swear your feet must be growing because your shoes are getting tight, you are not alone. I am often asked by patients “Why are my feet a different size than they were when I was younger?” This is actually very common for people in this age range. The truth is that the foot size does change.

Why does foot size change happen?

This happens because of the gradual collapse of the arch of the foot. This isn’t necessarily a dramatic, painful drop that is readily noticeable, but something that occurs very slowly. Let’s say you were to build a rock arch and put it up in your backyard. You would notice that 30 or 40 years later, that rock arch does not look the same as it did when you built it. In spite of the wondrous design of the human foot, the miles add up. The ligaments that support the 26 bones of the foot gradually weaken, causing the arch to fall. As that part comes down, the foot elongates. Oftentimes, this means going up one and even two shoe sizes larger. Resulting in your foot size changing!

  • One of the most common reasons for foot size changes is aging. As we grow older, the ligaments and tendons in our feet naturally lose some of their elasticity. This can cause the arches to flatten slightly, making your feet longer or wider. I often joke with my patients that their feet are “settling” like a house foundation, but it’s a real and sometimes uncomfortable process.
  • Pregnancy is another big factor. Many women notice their feet grow a half size or more during pregnancy due to hormonal changes that loosen ligaments and the added weight that flattens the arches.
  • Weight fluctuations can also play a role. Gaining or losing a significant amount of weight can alter the structure of your feet, causing them to spread out or shrink. While some patients can lose a lot of weight and are thrilled to fit into smaller shoes, other patients gain weight and find that their favorite sneakers no longer provided the support they need.
  • Even something as simple as swelling can make your feet feel like they’ve changed size. Conditions like edema, prolonged standing, or certain medications can cause temporary swelling, making your shoes feel tighter by the end of the day. I always remind my patients to pay attention to these changes—it’s your body’s way of signaling that something might be off.

Remember growing pains?

I would liken this phenomenon to the growing pains that occur in adolescence. As the foot elongates it creates a passive and active strain on the ligaments, tendons, and muscles in the foot that often leads to some of the more common conditions that present here in our office. These conditions include plantar fasciitis, Achilles tendonitis, other tendon issues in the foot, as well as bunions and neuromas.

What is the solution to your foot size changing?

The best thing to do is to get custom insoles to support your foot during this transitional phase of life. These orthotics are streamlined, and thin and will allow you to continue to wear fashionable shoes while having the support that you need. We take a cast of your foot and then send it to a lab to pour a plaster mold and have essentially a “bust” of your foot. Then, they design the orthotic specific to that shape.

This orthotic is made of a thin, graphite, composite that holds up for anywhere between 7 to 10 years. For most patients, this is an integral portion of their treatment protocol, and we are able to create a custom product at an affordable price. We also have new regenerative medicine therapies that combined with custom orthotics, can help people get back to their normal activities much faster than other treatments before.

shoe foot size changing

Frequently Asked Questions

Q: How often should I measure my feet?
A: It’s a good idea to measure your feet once a year, especially if you’ve experienced weight changes, pregnancy, or are over the age of 40.

Q: Can foot size changes cause pain?
A: Yes, wearing ill-fitting shoes due to size changes can lead to discomfort, blisters, or even long-term issues like bunions or hammertoes.

Q: What type of shoes are best if my feet are changing size?
A: Look for shoes with adjustable features, like laces or straps, and plenty of room in the toe box. A podiatrist can help you find the perfect fit.

At Anderson Podiatry Center, we’re here to help you understand these changes and provide solutions, whether it’s recommending the right footwear, custom orthotics, or treatment for an underlying condition.

Your feet are the foundation of your body, and taking care of them is essential for staying active and pain-free. If you’ve noticed changes in your foot size or have concerns about your foot health, don’t hesitate to reach out. We’d love to help you step forward with confidence.

Learn more about regenerative medicine or custom orthotics.

To make an appointment, click here.

Heel Pain in Active Kids: Sever’s Disease

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I’ll start by mentioning that I am not a big fan of this condition being referred to as a “disease.”  That word tends to upset needlessly. It’s not a “disease,” but is simply an inflammation of a growth plate in active children. A more accurate name is Sever’s Calcaneal Apophysitis, but that doesn’t exactly roll off the tongue. For now,  let’s further abbreviate and just call it “Sever’s.”

Now that I got that off my chest, let’s review some basics of this very common complaint. Sever’s is an inflammation of the heel bone growth plate in children, and is most common in adolescents. This inflammation is thought to be caused by repetitive trauma to the growth plate caused by impact from running, jumping, etc. It is named for Dr. James Sever who initially described it in 1912. The pain involved can vary from patient to patient in severity and timing, but the location of the pain is always going to be located in the back part of the heel bone at the growth plate as seen below.

Don't Ignore Your Kids Heel Pain

When a child is developing this issue, they will typically complain about aching pain in the heel that usually occurs following some type of physical activity. It most commonly affects just one foot, but can certainly occur in both. This pain will fluctuate up and down depending on activity, but can eventually lead to significant pain during sports, which can really limit the child’s ability to participate in ANY physical activity.

Diagnostic studies like X-rays are usually normal; the diagnosis is made by the location and timing of the pain. Treatment for Sever’s includes taking a short break from sports, regular stretching and icing of the heel, inserts for the shoes (heel lifts and orthotics), physical therapy, and in more severe cases I may recommend temporary cast immobilization.

For most children, the pain resolves in a few weeks and they are able to get back to their full activity level.  Long term pain or damage from Sever’s is very rare, and the inflammation of the growth plate will always stop once the foot is done growing, so the long term prognosis is good for just about any child suffering with this.

If you think your child may be dealing with Sever’s or any other type of foot pain, please don’t hesitate to make an appointment with me at either of our office locations in Fort Collins or Cheyenne.

The quicker you do, the quicker your child can get back to being active and pain free.

The Patient Who Motivated Me Again

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Spring is almost here, and with it comes that wonderful weather we all enjoy so much. After spending the winter months cooped up inside, I can’t wait to be outdoors and soak up the Colorado sunshine. Although Thanksgiving was many months ago now, I find myself realizing that being mindful of what I’m grateful for should be a daily occurrence instead of a yearly one.

I’m always grateful for my wife, my family, and my patients, but I also want to share the gratitude of having an active body that can still do amazing things! I celebrated my 64th birthday this year (Ouch!), so being able to enjoy skiiing, hiking, biking and having the ability to do those things has become more meaningful to me.

Of all these activities, running is the one I have become the most grateful for and I’ll tell you why. It all started back in college.

Back then it was almost un-cool to run on the street (or anywhere) in Boulder. People would occasionally make comments or even laugh at me. Hard to believe now but it was true then!

I then went to medical school in San Francisco, which, in contrast, was a great place to run. It was a way to relieve stress and give me energy after sitting in class for long hours. Then early in my practice years I ran a marathon, and since then several half marathons and many 10K’s as well. I continue to run to this day.

But I have the most gratitude for what I’m still able to do right now. I don’t need to run another marathon to feel fulfilled.

Several years ago I took some time away from running because my body didn’t feel too good the next day. When I did run, it was very short distances. Then, I met the man. He came to me as a patient.  (I’ll let you in on a little secret, when we really get to know our patients, we doctors sometimes get as much or more from them than they get from us).  All I can remember was that he was a retired surgeon, in his 70s, and was in really good shape; he looked like Adonis. I asked what he did to stay in such good shape and he said:

“I live in the mountains west of Boulder and I run on trails. If I ran on streets and sidewalks I would run less than a mile and hurt the next day” (sounded like where I was headed). “That just doesn’t happen running on trails.”
Dr. James Anderson
I believe people are sometimes put in our paths for a reason. He changed my whole attitude and gave me confidence. With ankles that sprain easily, I gradually took his advice to heart. I found trail running a great way to stay in shape. It still clears my mind from the stresses of life; running a business with 25 employees, doing research, and writing a book means I’ve got a lot going on. It’s a great way to problem solve. The sweat and oxygen rev up the creativity.

So, on most weekends, you can catch me running up around Horsetooth. I’m the middle-aged guy (don’t tell anyone I’m 64) you might pass on Tower Road, Blue Sky Trail or Horsetooth Trail (those are my favorites), and Adriann, my wife, sometimes joins me.

I’m very grateful to have this active life. And it’s even more amazing that I have such an athletic wife to share those times with. The motivation all started from one of you, a patient, and I hope this blog motivates you to keep your body moving too. Consider trail running for yourself as you get older, and let us know what your favorite trails are in the comments below. See you out there!

Get Back to Your Active Life, Fast

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Active Life

Get Back to Your Active Life

The more time I spend with patients, the more I see that no matter what their symptoms are, their primary desire is essentially the same. They want to get back to their previous activity level, and they want to do it fast. Whether they are a runner, busy parent, or professional who works on their feet, it’s important to get back to their normal, active life.

In the field of podiatry, many treatments we have utilized in the past have been successful at curing the patient’s complaint, but it often take months to complete. Traditional treatments like orthotics, walking boots, cortisone injections and physical therapy have their place in our specialty, but can take months to relieve foot or ankle symptoms.

The exciting thing is we now have innovative treatment options that allow us to get patients back to those activities significantly faster. We have modalities that allow us to heal the tissue that produces the inflammation, rather than doing the old standby treatments of cortisone, anti-inflammatories and ice. These treatments reduce the inflammation, but do not heal the injured tissue itself.

There are two innovative treatment options that we have today that not only address the inflammation, but can help to heal the injured tissue. These modalities, AmnioFix therapy, and laser therapy, work at a cellular level by creating a response to the inner tissue that helps it to heal more rapidly than we have ever seen before.

AmnioFix Therapy is a simple, in-office injection that enhances healing, reduces scar tissue formation, and reduces inflammation. MLS Laser therapy is an FDA-approved therapy that accelerates cellular reproduction and growth, and therefore helps damaged cells to repair faster.

The third treatment is the use of custom orthotics. Though this has been around for many years, we have found that when we use regenerative therapies like the laser and AmnioFix, combined with orthotics, patients are able to get back to their activities faster than ever before. Additionally, we are seeing less patients going on to surgery because of the success of these new treatments.

If you have been struggling with conditions like heel pain, arthritis, tendonitis, ligament sprains or tears, tendon tears, or plantar fasciitis, and haven’t been able to be as active as you once were, come see us. You don’t have to endure daily pain and there are options that can help. We will work with you based on your lifestyle and goals to get you back to where you want to be.

Ankle Sprains: What You Need to Know

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sports ankle sprain

 

Sports ankle sprain treatment: Getting back on your feet faster

When it’s back to school time, we’re also back to fall or spring sports, gym class, and recess. Summer is also often a time for additional sports activities or neighborhood pickup games.  With any physical activity comes the risk of sports related injuries, especially those involved in high-impact sports like basketball, soccer, and tennis. The most common of these is ankle sprains, which in my opinion is usually not treated appropriately. We’ve all heard the advice of “rest it for a few days” or “just wear a brace and get back out there.” Or my personal favorite “just rub some dirt on it.” Whether you’re a weekend warrior or a professional athlete, an ankle sprain can quickly sideline you from your favorite activities. But fear not, with the right treatment and rehabilitation plan, you can bounce back stronger than ever. Now the problem with this advice is that most sprained ankles do feel better after a few days, but that doesn’t mean they are healed.

 

types of ankle sprains anderson podiatry center treatments

Understanding sports ankle sprains

Before diving into ankle sprain treatment options, let’s briefly revisit what happens during a sports ankle sprain. Ankle sprains occur when the ligaments that support the ankle stretch or tear, usually due to a sudden twist or turn of the foot. In sports, this often happens during rapid changes in direction, jumps, or collisions with other players.

The most frequent type of “rolled ankle” sprain involves rupturing one of the three ligaments that connects the outside of your ankle to the outside of your foot. If you continue activity as usual on this injury, the torn ends of that ligament continue to move and deteriorate until the normal strong ligament is basically gone. This will not cause much of an issue for normal activity, but can result in a chronic weak point in ankle motion that will cause the ankle to “give out” if the foot is planted in a certain position. It can also cause more severe injuries down the road.

Immediate ankle sprain care

If you’ve recently suffered a sports ankle sprain, immediate care is crucial to minimize swelling and pain. Remember the R.I.C.E. protocol:

  • Rest: Avoid putting weight on the injured ankle to prevent further damage.
  • Ice: Apply ice packs to the affected area for 15-20 minutes every few hours to reduce swelling.
  • Compression: Use a compression bandage to support the ankle and limit swelling.
  • Elevation: Keep your ankle elevated above heart level whenever possible to reduce swelling.

Professional evaluation

After the initial injury, it’s essential to seek professional medical evaluation, especially if you suspect a severe sprain or if the pain and swelling persist. Your podiatrist will perform a thorough examination, which may include imaging tests like X-rays or MRI scans to assess the extent of the injury.

Ankle sprain treatment options

When I am treating a recent ankle sprain I will first immobilize the ankle at 90 degrees for two weeks or more depending on its severity. This is typically done using a walking boot. This allows you to remove the boot for sleeping and to ice the ankle regularly. You will also be given instructions on therapy involving gentle moving of the ankle to prevent stiffness. After two weeks the boot comes off and more active physical therapy begins, usually lasting an additional two to three weeks before full activity can be resumed. Here are some common treatment options for sports ankle sprains that we would provide:

  • Immobilization: In severe cases, a brace, splint, or walking boot may be necessary to immobilize the ankle and allow the ligaments to heal properly.
  • Physical Therapy: A structured physical therapy program can help strengthen the muscles around the ankle, improve range of motion, and restore stability.
  • Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Over-the-counter pain relievers like ibuprofen or naproxen can help reduce pain and inflammation.
  • Bracing and Taping: Wearing ankle braces or undergoing athletic taping techniques can provide additional support and stability during sports activities.
  • Gradual Return to Activity: It’s essential to gradually reintroduce physical activity once your ankle has healed to avoid re-injury. Your podiatrist or physical therapist can provide guidance on when it’s safe to return to sports and how to prevent future ankle sprains.

Preventive measures

While some ankle sprains are inevitable, there are steps you can take to reduce your risk of injury:

  • Warm-Up and Stretching: Always warm up before engaging in physical activity, and incorporate dynamic stretching exercises to prepare your muscles and ligaments.
  • Proper Footwear: Invest in supportive athletic shoes designed for your specific sport and replace them regularly to ensure optimal cushioning and stability.
  • Strength and Balance Training: Incorporate exercises that target the muscles around the ankle, such as calf raises, ankle circles, and single-leg balance drills, to improve stability and reduce the risk of sprains.

Conclusion

Now, a month or more out of sports activities sounds like a lot, but considering the lifelong pain and instability that can be associated with an under-treated ankle injury, it’s more than worth it. Don’t let a sports ankle sprain keep you on the sidelines for longer than necessary. With prompt and proper treatment, along with preventive measures and rehabilitation, you can get back to doing what you love with confidence and strength. So, if anyone has questions or concerns about a recent or past injury please make an appointment with us and we can talk about how to get you back in the ol’ ball game.

Dr. Anderson is considered one of the top podiatrists or foot doctor in the Fort Collins, Colorado region with over 6000+ subscribers on youtube and thousands of facebook followers it makes sense to consult with him.