Ankle Pain

by | Jan 16, 2022 | BLOG, Uncategorized

Tradies have among the highest number of injuries, musculoskeletal conditions and other health and safety risks of any profession.

With every step, shock is absorbed by the feet, knees, hips and spine to decrease the force of impact. Wearing the correct footwear will reduce these forces further whilst not affecting the normal function of the foot. Wearing the right footwear for the job protects you from stress-related injury to the ankles, knees, hips and spine.

Types of Sprains

The most common type of sprain is a Lateral Ankle Sprain/inversion sprain (or lateral ligament sprain) where the foot turns inwards, damaging the ligaments on the outside of the ankle.

A sprain where the ankle turns inwards (Medial Ankle Sprain) is much rarer often taking significant forces to do so. This sprain damages the ligaments on the inside of the ankle.

In addition to ligament damage there may also be damage to tendons, bone and other joint tissues, which is why it is important to get a professional to diagnose your ankle sprain. If possible an X-ray should be used, as small fractures or (avulsion fracture) are not uncommon.

Grades of Ankle Sprains

Sprained ankles, as with all ligaments sprains, are divided into grades 1-3, depending on their severity:

Grade 1 sprain:

  • Some stretching or perhaps minor tearing of the lateral ankle ligaments.
  • Little or no joint instability.
  • Mild pain.
  • There may be mild swelling around the bone on the outside of the ankle.
  • Some joint stiffness or difficulty walking or running.

Grade 2 sprain:

  • Moderate tearing of the ligament fibers.
  • Some instability of the joint.
  • Moderate to severe pain and difficulty walking.
  • Swelling and stiffness in the ankle joint.
  • Minor bruising may be evident.

Grade 3 sprain:

  • Total rupture of a ligament.
  • Gross instability of the joint.
  • Severe pain initially followed later by no pain.
  • Severe swelling.
  • Usually extensive bruising.

Treatment of Ankle Sprains

As soon as possible, and for 72 hours after injury, use the RICE method:

Rest – Take it easy and only move within your limit of pain.

Ice – As soon as possible, and for 20 minutes every two hours, apply ice or a frozen gel pack wrapped in a damp towel. This helps to control bleeding and pain whilst reducing secondary tissue damage.

Compression – Firmly bandage the entire ankle and lower shin. This helps to control swelling.

Elevation – As much as possible, elevate your ankle higher than the level of your heart to reduce swelling.

Following the initial painful stage, there are other treatments that can help the ankle return to normal as soon as possible. Range of motion exercises such as ankle circles can help to get the ankle moving again, as well as reducing swelling if performed with the leg elevated. The calf muscles often tighten up to protect the joint following a sprained ankle, and so gently stretching the calf muscles can also help to maintain movement at the joint.

A wobble board / balance board is an important part of the rehabilitation of ankle sprains.

There are many different causes of ankle pain and the quickest way to heal an ankle injury is to get a proper diagnosis. The treatment for one injury is can be quite different to another. This is mostly due to the complexity of the ankle and as such the right advice can make all difference.

3 Signs you may have Peripheral Neuropathy in your foot

by | Feb 5, 2021 | BLOG

Peripheral neuropathy is the most common form of neuropathy, or sensory nerve damage, that affects feet. But as a condition often caused by other underlying health issues, it’s not always easy to detect.

We’re sharing some top signs you may have peripheral neuropathy in your foot, as well as what might be causing it, how to treat it, and when to see a podiatrist.

3 Signs you may have Peripheral Neuropathy in your foot

3 signs you may be experiencing peripheral neuropathy in your foot

Peripheral neuropathy impacts everyone differently. It can affect a single toe or your entire foot, and may affect muscle control. If you suspect you may be suffering from the condition, it’s important to note and track occurrences of the following symptoms:

  1. Numbness, tightness, shooting pains or tingling in your feet
  2. Skin thinning or dryness on your feet
  3. Loss of balance or foot coordination.

You should also check daily for any cuts, abrasions, blisters or swelling on your feet.

What causes peripheral neuropathy?

Diabetes is cited as the number one cause of peripheral neuropathy. It’s so common, in fact, that it’s actually a separate diagnosis titled diabetic neuropathy.

Other underlying health conditions can also cause peripheral neuropathy in the feet, such as:

  • Excessive consumption of alcohol over extended periods
  • Foot nerve irritation or pressure, including a Morton’s neuroma
  • Autoimmune diseases, such as rheumatoid arthritis
  • Infections, such as shingles or HIV
  • Radiation and chemotherapy, or other surgeries that could damage nerves
  • Vitamin deficiencies.

How to treat peripheral neuropathy

To treat peripheral neuropathy in the feet, it is recommended that you have your affected foot assessed by a podiatrist so that they can determine the potential cause of your neuropathy.

A podiatrist will also be able to recommend the appropriate treatment. This includes medication to relieve your symptoms and a detailed management plan to maintain foot health. As a part of treatment, podiatrists can prescribe exercise plans to improve the function, stability and strength of the foot impacted by peripheral neuropathy.

Get your peripheral neuropathy assessed at Better Feet and Body Podiatry

At Better Feet and Body Podiatry, we understand your symptoms can be painful. Through holistic, evidence-based care, we’re committed to tailoring a treatment plan that will improve your foot strength and everyday comfort.

If you’re experiencing symptoms of peripheral neuropathy or another foot condition, don’t hesitate to make an appointment  at our Parkdale clinic online or give us a call on (03) 9588 2348.

4 Ergonomic tips to make your home office better for your feet

by | Feb 5, 2021 | BLOG

What does your home office look like? If you’ve been experiencing soreness in your feet or legs, it could come down to your home office ergonomics. From incorporating stretches into your daily routine to using a footrest, here are some tips to make your home office better for your feet. 

#1: Invest in a footrest

The main benefit of footrests is that they boost blood flow to your feet and lower legs by relieving pressure from the rest of your body. This can make your home office better for your feet by helping to improve posture, prevent blood clots and fight lower back pain, especially if you do not have a standing desk. 

4 Ergonomic tips to make your home office better for your feet

#2: Take regular breaks away from your desk

Time away from your work desk is crucial for foot health. Even if it’s a few minutes per hour to get fresh air in the garden, make yourself a hot drink or take a call while standing, fighting stagnation by being active will improve circulation to your feet and help prevent future muscle complications.

#3: Use a roller while you work

Keeping a foot roller under your desk is great for improving foot health while de-stressing. Even a tennis ball can be an effective foot roller! Simply rolling it under your heel towards the base of your toes can feel like a soothing massage, but is also beneficial for preventing injury, boosting circulation and stretching your hamstrings.

#4: Set a reminder to stretch your feet

Aside from using a roller, you can also complete a number of foot stretches at your desk. Aim to repeat stretches once per hour, and set a reminder on your phone or calendar to help build the habit. Some ideas for stretches include:

  • Toe stretching: Isolate your big toe and raise your other toes, remaining in the same position for 10 seconds. Next, swap so your big toe is below the other toes and hold again.
  • Ankle rotations: Crossing one leg over the other, slowly rotate your ankle in circles for 10 seconds. Swap to the other leg and repeat.

Need more tips on making your home office better for your feet?

Better Feet And Body Podiatry provides a range of podiatry services, including comprehensive general foot care and advice on ergonomic at-home office setups. Book an appointment online  today or call our clinic on (03) 9588 2348 to speak to our friendly podiatrists.

Experiencing forefoot pain? 4 ways to treat metatarsalgia

by | Feb 5, 2021 | BLOG

If you’ve felt numbness, tingling, or a sharp or burning ache in the ball of your foot, you may be experiencing the initial signs of metatarsalgia.

Metatarsalgia, sometimes described by patients as forefoot pain, can often limit your ability to comfortably exercise. It can be caused by a range of factors, including being overweight, having a high foot arch, wearing the wrong shoes or even overusing your feet in high-intensity activities.

Here are some actions you can take to treat metatarsalgia before it escalates into a more painful condition.

#1: See a podiatrist

Early treatment is critical for treating forefoot pain, so if you’re experiencing initial symptoms, it’s a good idea to book an appointment with your local podiatrist. If you have been ignoring symptoms and your pain is beginning to significantly impact your daily activities, immediate treatment may be required.

A podiatrist will be able to treat metatarsalgia through a combination of:

#2: Keep your feet rested

Avoid engaging in high-intensity activity on your feet, such as running, to prevent your pain from intensifying. While you recover, you can complete low-impact exercise, including swimming, to keep active through rehabilitation. When resting, elevate your feet to provide extra comfort and to help minimise further swelling.  

#3: Take over-the-counter pain relievers

Over-the-counter pain relievers, including paracetamol, can help to temporarily soothe your foot pain. Pain relievers may also reduce the severity of other metatarsalgia symptoms, such as swelling. 

#4: Ice your feet

Holding an ice pack to your feet can provide short-term relief if you are experiencing burning pain in the ball of your foot. You can apply ice packs as needed throughout the day for up to 10-20 minutes at a time. We recommend keeping your ice packs wrapped in a tea towel to protect your skin.

Consult our podiatrists for early forefoot pain treatment

If you’re experiencing symptoms of metatarsalgia, it’s important to get professional advice before your condition develops further. At Better Feet and Body Podiatry, our holistic treatment addresses your immediate symptoms while preventing future damage. You can book an appointment with us online, or simply call our clinic on (03) 9588 2348.

COVID-19 Update

by | Jan 17, 2021 | BLOG

Dear Clients,

We hope you are all keeping safe and well during this period.

As part of Stage 4 restrictions, Allied Health Services such as Podiatry have been affected.

Better Feet and Body will REMAIN OPEN FOR ESSENTIAL CARE but will have restrictions on who is able to access our services.

Podiatry is considered an essential service, however under Stage 4 restrictions we are currently only able to provide ESSENTIAL CARE for those clients who are in need of Emergency or Urgent Care.

As such your upcoming appointment may need to be rescheduled depending on your specific situation.

Your eligibility for care will be decided on a case to case basis and will be determined by your podiatrist.  Some examples of what might be considered Urgent care may include:

  • Development of Redness/Swelling/Pain that is affecting your daily activities or preventing you from performing your work or care for your family.
  • People who have Chronic medical conditions such as high-risk diabetes, poor circulation or poor sensation, that places your foot at risk of damage if not treated.
  • People presenting for wound care.
  • Situations where your foot problem if left untreated would result in significant deterioration in your health or need for escalation of care (ie medical review or hospital admission).

If you have an upcoming appointment scheduled within the current restriction period, one of our staff will contact you to discuss if you are able to see us in the clinic.  If we need to postpone your appointment your podiatrist will discuss with you other options for care, which may include a Telehealth Consultation.

If your appointment is postponed and your circumstances change, or you develop symptoms that require urgent care, please don’t hesitate to contact us to discuss your care options.

This is a very challenging period and we really appreciate your understanding and ongoing support.

If you have any queries about your appointment or any concerns please don’t hesitate to contact us on 95882348.

Take care,

The Better Feet and Body Team

Achilles Tendinopathy

by | Feb 2, 2020 | BLOG

Achilles Tendinopathy & Podiatry

The most common form of injury to the Achilles tendon (located at the back of the ankle joint) is called Achilles tendinopathy, which is an inflammatory condition causing pain in the Achilles tendon. Achilles tendinopathy generally occurs in people who are active in sports activities. Types of sports that commonly are associated with Achilles tendinopathy are basketball, tennis, running, football, soccer, volleyball and other running and jumping sports.

Achilles tendinopathy tends to occur more frequently in older athletes than in younger athletes. As a person ages into their thirties and especially into their forties and fifties, the ligaments and tendons of the body tend to lose some of their stretchiness and are not as strong as before.

Diagnosis

Achilles tendinopathy is diagnosed by a history and physical examination of the patient who describes pain at the back of the ankle with walking and/or running activities. The pain generally will be associated with an increase in running or jumping intensity or frequency.

During the physical examination, the Podiatrist will feel and push lightly around the Achilles tendon to see if it is tender or has any irregularities in its surface. Achilles tendinopathy may cause the tendon to be thickened in areas, may cause swelling of the area around the tendon, and can even feel like the tendon has a painful bump on it. In addition, the person with Achilles tendinopathy will limp while barefoot, but walk more normally with heeled shoes on.

Treatment

Achilles tendinopathy generally responds very well to conservative treatment as long as it is diagnosed and treated early by a Podiatrist. Surgery is rarely indicated unless the Achilles tendonitis is particularly severe and chronic, or if the tendon has ruptured completely.

Initially, the podiatrist may treat the Achilles tendinopathy by putting heel lifts into the patient’s shoes. In addition, the patient may be asked to avoid barefoot walking or walking in low-heeled shoes. Non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen may also be prescribed to calm the inflammatory process in the tendon. Icing may be suggested to help decrease the inflammation and pain in the tendon. Stretching exercises for the calf muscles may also be given to the patient to help loosen the calf muscle and Achilles tendon so that the tendon is not under as much stress during normal daily walking activities. The stretching should not be done however if it causes pain in the Achilles tendon.

If normal return to activities is not possible within a few weeks, then many times the podiatrist may additionally prescribe hands on treatment and/or custom foot orthotics to help the tendon heal more rapidly. The foot orthotics generally are used during both the sports activities and walking activities to allow for more normal foot and Achilles tendon function.