Ankle-Foot Archives - Rita Chorba, PT

01Aug 2021 by ritapt

Running Shoe Book Q&A

Ankle-Foot

Thanks to the team at FSR (Federal Staffing Resources) for a great interview about our book! 1. Picking out the right athletic shoes. Such an interesting topic to tackle. What originally got you interested in studying this subject? Though I had worked with collegiate and professional runners for several years, it wasn't until I started working with the military that the issue of shoe selection really presented as a problem. When I began working with the Marines, I observed that some running-related injuries didn't always respond to sports medicine treatments as I would have expected. Having dealt with my own challenges with finding the right shoes (I have two different feet!) I discovered that some of the tips I'd picked up in my learning process were helpful for my clients. 2. You’ve…

17May 2021 by ritapt

Are my shoes (or boots) causing blisters?

Ankle-Foot, Running, Tactical

Question: Are my shoes (or boots) causing blisters? A common cause of blisters is shoes or boots that are too tight or too loose. One of our clients is a "seasonal" runner who routinely starts training for his annual running/physical fitness test about two months out. This year, he began noticing blisters on his pinky toes. Though he ramped up his miles abruptly (going from 0 to 15 miles per week…in 2 weeks), he denied experiencing foot blisters since way back in boot camp. He had, however, bought a new pair of shoes for his upcoming physical fitness test. Answer: Check the shoe’s liner 1. Remove the liner insert from the shoe and stand on it. The size and shape of the liner should match your foot all the way around.…

12Mar 2021 by ritapt

Why do I keep getting shin splints when running? Three causes that you can fix.

Ankle-Foot, Lower Body, Running

Why do I keep getting shin splints when running? Three causes that you can fix. Shin splints on day 3…with 50 days to go. In her quest to race the Appalachian Trail, ultra-distance runner Liz "Mercury" Anjos took a hard-and-fast approach right from the start. "I know 69 miles [the first day] sounds crazy, but I promise it was part of the strategy. …why not put in some big miles while I'm fresh, right off the bat?" Anjos said. While she accomplished her goal, achieving the fastest time ever by a woman on the northbound route, a nasty bout of shin splints nearly derailed her race by day three. A quick pivot in strategy to lower daily mileage goals enabled her to continue racing and finish the 2,190-mile course without…

16Sep 2020 by ritapt

How to stretch for plantar fasciitis: an easy technique fix to relieve heel pain

Ankle-Foot

How to stretch for plantar fasciitis: an easy technique fix to relieve heel pain If you have plantar fasciitis, you may have been told to stretch your foot as part of your treatment plan. If you are doing the exercise but not feeling much benefit, a simple tweak to your technique may help. Why your stretch might not be working The primary exercise that most people are taught for plantar fasciitis is to pull all the toes backward. Typical stretch - all toes together But, the fascia tissue has several bands that branch out from the heel bone. These bands have different lengths and angles that make it difficult to get a good stretch when grouping them all together as one: Since the plantar fascia is made up of multiple…

19May 2020 by ritapt No Comments

How to manage a twisted ankle even when you have to keep rucking: A first aid guide

Ankle-Foot, Running, Tactical

How to manage a twisted ankle even when you have to keep rucking: A first aid guide If you’ve served in the military, there’s a decent chance you’ve twisted an ankle (or two) Ever twisted an ankle when you were rucking out in the field? The standard injury advice of rest and ice are generally incompatible with that environment. Military members sustain up to five times as many ankle injuries as the general population due to the physical demands of the job.1 Combat boots and incomplete injury recovery (leading to re-injury) add to the risk profile. The problem? Just one ankle injury, such as a ligament sprain, sets a person up for more long-term issues such as instability, weakness, knee pain, or back pain. While you might not be…

04Feb 2020 by ritapt No Comments

A fix for stiff ankles – your knees will thank you!

Ankle-Foot, Lower Body, Tactical

A fix for stiff ankles - your knees will thank you! Originally published in: The Raider Patch: Magazine of the U.S. Marine Raider Association Do you wear boots for work? Have you been a member of the military? Have you rolled or sprained an ankle in the past? Have you rolled one ankle more than once, or rolled both ankles? Can you stand on each leg for 10 seconds with eyes closed and without falling over? If you answered Yes to even one of these questions, Congratulations! You're likely the winner of some knee pain, compliments of stiff ankles. Everyday activities such as squatting, going up or downstairs, and running require full motion at the ankle to avoid compensation by other joints in the body. When the ankle doesn't move…

05Aug 2019 by ritapt

Selection Injuries: The Good, Bad and Ugly, Part 3 (Shin and Ankle)

Ankle-Foot, Running, Tactical

Selection Injuries: The Good, Bad and Ugly, Part 3 (Shin and Ankle) Originally published by SOFLETE. You can read the article on their website here. Shin splints are the worst! They are one of the reasons I became a physical therapist (to find a solution to my own problem), and are a leading, not-so-fond memory of boot camp for many a client through the years. The good news about shin splints is that once the cause has been identified (and eliminated), the pain disappears. The bad news? What if they’re not shin splints at all? How do you eliminate a problem if you don’t know what the problem is? The importance of identifying the underlying problem - and not just the pain - has been a recurring theme throughout this…

22Apr 2019 by ritapt No Comments

How To Choose Compression Socks or Sleeves for Shin Splints

Ankle-Foot, Recovery, Running, Tactical

How To Choose Compression Socks or Sleeves for Shin Splints Many runners find compression socks or calf sleeves helpful to relieve shin splints pain. Both types of compression can work, but which one should you try first? Here are our recommendations: Try compression socks first if: You have swelling below the ankle bonesYou have tendon pain around the ankle bonesYou have other foot issues such as plantar fasciitis or achilles tendinitis Try calf sleeves first if: You have large calf muscles that making sizing difficultYou get sweaty feet or deal with a lot of blistersYou have bunions (big toe deformity) For more in-depth explanation, including how to select the right size socks or sleeves, watch the video: https://youtu.be/24QU4Oz7Hhw Compression socks vs Compression sleeves —-Related Articles—- Why your shins hurt during…