Hip, Knee, and Ankle Pain – Choice Physical Therapy

Hip, Knee, and Ankle Pain

Lower extremity pain might be common, but that’s often cold comfort for anyone experiencing it. The severity of the pain can range from barely there to excruciating, and it can affect everything from standing to climbing a flight of stairs. At Choice Physical Therapy in Corning, NY, our job is to work with each patient to understand how to target and eliminate the pain — and keep it from coming back.

Hip Pain

Hip pain can be a short, sharp burst or a dull ache. It can shoot through the body or produce a mild tingle. The hips support the body, but they can also be pulled out of alignment by anything from repetitive motion to sudden injury. Some of the most common conditions for this area include tendinitis and bursitis, both of which take place on the outside of the hip joint. Because that joint connects the upper and lower part of the body, it’s pivotal to your sense of balance and stability.

Knee Pain

The knee might be the most injured part of the body, and not just for the active. Because this joint undergoes so much compressive force from activities like walking and standing, injuries are common. If you’re experiencing knee pain, it’s likely around the kneecap or the inside of the joint. The most common causes include strains, patella femoral pain syndrome, meniscal injuries, or patellar tendinitis. Knee pain can impact your life in some of the inconvenient ways and make even short walks difficult to accomplish.

Ankle Pain

The ankle and the foot have more than two dozen bones and more than 30 joints, so it’s no wonder that these kinds of injuries pop up all the time. Your ankle is there to help you navigate over different types of terrain and remain upright while doing so. It also acts as a shock absorber, so hitting the ground isn’t quite as unsettling as it could be. If you’re experiencing ankle pain in Corning, NY, it could be anything from a sprain to plantar fasciitis. Whether you have bunions or calcaneal bursitis though, it’s important to tackle ankle pain before it gets any worse.

Physical Therapy in Corning, NY

No matter what kind of extremity pain you’re experiencing, a physical therapist can determine where the problem is and why it’s occurring in the first place. Most people tend to attribute the discomfort to wherever they’re feeling the pain. For instance, if their ankle hurts, they might assume that the pain is coming from the ankle rather than the shin.
However, the reality is that pain is far more complex than it might seem at first glance, and a physical therapist is trained to find the root cause, so you can get back to your regularly scheduled life. At Choice Physical Therapy, our staff is here to figure out how to get the body back on track, and that starts with an accurate understanding of the extent of the injury or condition.

Whether you experienced a sudden fall or have a slowly progressing case of arthritis, we have the expertise to come up with a customized treatment plan to help address the pain and give you a means to avoid it in the future. Strengthening your body starts with targeted exercises and stretches designed specifically for the affected area.

Leeds Community Healthcare NHS Trust

The joints and muscles in the leg all work together. Problems in the hip, knee, foot and ankle will often benefit from exercising all areas of the leg.

Hip Exercises

Common problems causing hip pain include groin strains, osteoarthritis (OA), joint and muscles problems can all be causes of ongoing hip pain.  

Self- management using the advice above and the exercises below will help the problem to settle in most cases.  However if this fails to help, ask a physiotherapist or GP for help.   

As a general guide carry out the exercises below twice daily. Start with 5 repetitions of each exercise, working within your pain tolerance. It can be usual to experience an increase in your pain for up to 30 minutes following these exercises, adjust the number of repetitions if symptoms increase for longer. As your strength and movement improve, you should increase the number of repetitions up to 10.

Standing Hip Abduction

Stand straight holding a chair. Move your outside leg slowly to the side, keeping your knee straight and without changing the position of your pelvis or body. Bring your leg slowly back together. Repeat. 

Bridge

Lie on your back (on the floor or on your bed) with your knees bent. Contract your buttocks to lift your hips off the floor/bed until your body is in line with your legs.

Slowly lower your buttocks to the starting position. Repeat

Sit to Stand

Sit on a chair that is against a wall so that it will not move when you stand up.

Fold your arms across your chest. With your feet slightly apart, lean forward so that your shoulders are over your feet and stand up fully.

Slowly return to sitting. Repeat.

Knee Exercises

Common problems causing knee pain include osteoarthritis, patellofemoral pain (Anterior Knee pain), tendinopathy, ligament and meniscal or cartilage injuries can all cause ongoing knee pain.  Self- management using the advice above and the exercises below will help the problem to settle in most cases.  However if this fails to help, ask a physiotherapist or GP for help.

Straight leg raise and hold

Lying on your back (on the floor or on your bed), with one knee bent and the other out straight, lift your straight leg keeping the knee straight. Aim to lift your heel about 10-15cm and hold for 10 seconds before lowering leg again. Repeat.

Sit to stand

Sit on a chair that is against a wall so that it will not move when you stand up.

Fold your arms across your chest. With your feet slightly apart, lean forward so that your shoulders are over your feet and stand up fully.

Slowly return to sitting. Repeat.

Quadriceps tightening

Lie down (on the floor or on your bed) with your legs out straight.

Tighten the muscles at the front of your thigh by trying to push the knee downwards

Hold the muscle contraction for 10 seconds (but without holding your breath). Then relax the muscle again. Repeat

Knee straightening 

Lie down on your back with a rolled up towel or foam roller behind your thigh, just above the knee. Push the back of your thigh down into the towel or roller and lift your heel off the floor/bed so that your knee straightens. Lower your leg back to the starting position. 

Foot and Ankle Exercises

Common problems causing foot and ankle pain include ankle sprain, osteoarthritis (OA), and achilles tendon problems. Self- management using the advice above and the exercises below will help the problem to settle in most cases.  However if this fails to help, ask a physiotherapist or GP for help.

Calf muscle strengthening

Stand on the bottom step of our stairs, or on a small step, making sure you have something to hold onto for balance. Rise up onto the balls of your feet, keeping your knees straight, then slowly lower your heels as far as possible still keeping your knees straight. Repeat

Ankle stretches 

Sit on your bed with your legs out straight and your feet hanging over the edge. Pull your toes towards you as far as possible then point your toes away from you as far as possible, moving your ankle joint up and down and trying to get as much range of movement as possible.

Ankle mobility in sitting 

Sit on a chair with your feet on the ground slightly in front of your knees. From this position, lift the front of your feet off the ground as far as possible, keeping your heels on the floor. Try to get as much range of movement as possible.

Ankle circles 

Sitting comfortably in a chair, lift one foot off the ground. Make circles with your ankle, trying to get as much range of movement as possible in all directions.

Image credits: Physiotec

Different types of falls: what should be done and when At the same time, we all understand that running after a minibus or bus is harmful: firstly, you still won’t catch up, and secondly, you will create many problems for yourself.

The obvious ones are stress and stress on the cardiovascular system, as well as trauma. In a state where you can’t control the safety of movement, you step on an icy pavement, you slip… When young people fall, fractures of the ankles in the ankle joint most often occur, and they require quite serious and long-term treatment. Or a broken arm, if a person, falling, manages to put his hand forward, protecting his face from “meeting” with the sidewalk. In older people, the proximal femur most often breaks. Well, and of course, almost half of the active population of St. Petersburg receives bruises, dislocations and sprains during the winter.

What to do if you hurt your leg

If you fell and, overcoming pain, with oohs and aahs, went further, watch your condition. A bruise that seems harmless can cause big problems: a chest bruise in a woman is fraught with the formation of tumors, and a concussion is fraught with headaches, decreased vision and hearing, and other neurological pathologies.

A fracture or severe dislocation is usually diagnosed without problems: sharp pain, increasing swelling and inability to move the injured arm or leg normally. If you are in the city, you should immediately call an ambulance. In the suburbs with an ambulance it is more difficult, so the victim must be given first aid correctly, otherwise the patient’s condition can be aggravated.

In no case should you pull your arm or leg, twist, align. These uncontrolled actions can only do harm, unless, of course, they are performed by a doctor who is able to assess the situation in the “field” conditions. Everyone remembers that in case of a fracture, it is necessary to put a splint, or rather, to create rest for the damaged organ. This does not mean at all that you need to look for a stick for fixation, it is enough to wrap a sore leg to a healthy one, for example, with a scarf, and a hand to the chest. But all this must be done very carefully so that the person does not writhe in pain.

We must not forget that while the victim was receiving assistance, all this time he was lying on the snow. Therefore, if there is damage allowing, he needs to be helped to move to a warm room, or move him to some kind of blanket to isolate him from the cold ground. To relieve pain, you can take any pain reliever (Nurofen, Ketanov).

(How to recognize frostbite in a victim, find out here)

If the injury is not severe and you know for sure that it is not a fracture, then before going to the doctor you need to help yourself on your own – you need to provide rest to the leg. Rest for the leg means bed rest.

Cold is a very simple effective remedy in the first 2-3 days after injury, it relieves pain, swelling, and restores blood circulation in the injured area. Take everything you find in it out of the refrigerator – wrap frozen meat or vegetables in polyethylene, then in a towel and put it on the site of the bruise. Keep – without fanaticism: no longer than 20-30 minutes, then a break for two hours and again – cold. If a hematoma (bruise) has formed, use Troxevasin gel to dissolve them.

However, if the leg (arm) is deformed, or it hurts to move it, it is very cold and it hurts a lot, and the above self-help attempts do not bring relief within 5-6 hours, then you need to seek specialized help. Otherwise, everything can end in failure – if this is a fracture, then you will find an incorrect union, and the worst thing is the loss of the function of the arm or leg. And if sensitivity is lost, then their loss is also possible. That is, the consequences can be very different: from a situation where it “passed by itself” to death.

(See all addresses and telephone numbers of emergency centers in St. Petersburg here)

Fall with emphasis on the arm

This is when in flight a person manages to put his arm forward and falls, leaning on an extended hand. In such cases, so-called “extension” fractures or injuries of the forearm in the lower third often occur. If this is a fracture, then the hand swells quickly and strongly, mainly on the outside of the wrist. A bayonet-shaped deformity is visible on its back side, it is painful and often impossible to move the joint. Of course, in such a situation, you should immediately call an ambulance or get to the emergency room on your own, if possible.

First aid consists of anesthesia and proper fixation. It is necessary to deprive the wrist joint and fingers of mobility. If there is no board at hand, a thin hardback book will do. It should be applied from the side of the palm of your hand and bandaged (secured with a scarf or scarf) to the tire. Hang with a scarf or scarf to the neck so that the arm at the elbow is bent at an angle of 90 degrees.

Falling on a straightened arm can damage not only the hand, but also the shoulder and elbow joint. Injuries can be different: bruise, sprain, tendon rupture, dislocation.

In case of contusion of the shoulder joint and shoulder there is an outpouring of blood into the joint cavity (hemarthrosis). Contusion and hemarthrosis are accompanied by severe pain, especially when moving the joint and feeling it. Swelling forms in the area of ​​the joints, their contours become smooth, sometimes a bruise is visible under the skin.

The result of a fall may be a rupture of the large deltoid muscle (it moves the arm to the side). This injury can be determined by soft tissue edema, hemorrhage of the lateral surface of the shoulder. And also for severe pain when feeling the joint or when trying to move the shoulder, take it to the side. First aid for such injuries is immobilization (hang a hand on the neck on a scarf), taking an anesthetic, ice to the muscle. In no case can anything else be done – this injury is difficult to distinguish from a fracture, so you need to urgently consult a doctor.

With sprains and shoulder joint pain occurs mainly when moving in a certain direction. When the tendons are torn, the shoulder area hurts from tension, for example, when lifting even minor weights. Pain in these cases can be relieved by the use of painkillers and cold (ice) compresses.

Injury of the elderly

The most typical and very dangerous injury for the elderly is a fracture of the proximal femoral neck. So if you saw that an elderly woman slipped, fell and could not get up, do not pass by. If she complains of ankle pain, that’s one story, osteoporosis in the elderly results in brittle bones that break easily. The victim must at least be dragged to the wall, if it is not possible to bring it into the room, and call an ambulance. When the pain is concentrated in the thigh area, it’s not even worth moving it (if it didn’t happen on the roadway) – urgently call an ambulance.

Fall on the fifth point

Fractures or injuries of the coccyx are accompanied by damage to the so-called ischial tuberosities. If a man or woman of non-childbearing age has suffered from a fall, then specific treatment is not required. The doctor will prescribe bed rest and medication. If a woman is to give birth, and the coccyx was deformed during the fall, then big problems are possible, it must be set, seriously treated.

It is very dangerous if, after a fall, the pain appears not in the coccyx region, but higher – in the lower back or cervical spine (it also manifests itself as headaches, and not just pain in the neck). This suggests that the person received not a direct, but an indirect injury. The consequences can be very different – from the acute development of a hernia to a vertebral fracture. In case of pain in the spine after a fall, you should immediately seek help from a traumatologist. Based on the results of the examination, he will either prescribe the necessary treatment, or refer you to another specialist. Diagnostics is appointed after examination: X-ray, CT, MRI.

Fall and hitting the head on ice

If after an unsuccessful fall loss of consciousness, nausea, vomiting, headache are observed, bed rest is required and a mandatory visit to a doctor is required. But even if there are no such symptoms, and a person after a fall does not remember how he fell, or who lifted him, this is the first sign of a concussion, you must also consult a doctor. The principles of first aid for concussion were formed by Hippocrates. This is cold, hunger and rest plus symptomatic treatment.

In case of any injury, the main thing is not to panic and remember that the worst that could happen is behind you. Ahead is the healing process. Even if you didn’t plan it for the near future…

How not to become a victim of ice

1. Practice falling. If you feel that you have slipped and cannot keep your balance, pull your head into your shoulders, press your elbows to your sides, straighten your back, bend your legs slightly. Since you are falling, try to fall on your side without putting your straight arms forward.

Falling on your back? Press your chin to your chest, and spread your arms wider so that they serve as a shock absorber when you fall.

If you slip on the stairs and fly down, take care of your face and head, group up if possible.

Of course, remembering these tips when you are already falling is difficult. Maybe worth some practice? Our utilities are unlikely to work better in the coming years, so no one is immune from a fall.

2. Drunk people fall more often. Do not believe those who say that someone is laying straw at the place where they fell drunk. It is not true. Most injuries happen to people who are drunk. Therefore, taking on the chest, stay at home.

3. Resist the physical laws. You can reduce slip and fight gravity by following simple rules. Choose shoes with non-slip, better grooved soles. Women should give up high heels for this period, and even more so stilettos. Look under your feet. And if there is a slippery road ahead, step on the ground with your whole foot.

© DoctorPeter

My leg hurts.

Ankle hurts. | “Orthomedcenter” Simferopol

23July 2020 by Orthomedical Center INFO

Every day in everyday life, a person spends a lot of time standing and if you suffer from pain in the legs and ankle, this fact can negatively affect your life. This pain can cause fear and anguish when you walk up the stairs, walk the block to your office, or even drive your car. Pain in the legs and ankles can be caused by various reasons.

Why do I have pain in my leg and ankle?

Your feet and ankles are complex mechanical structures that must work in harmony to function optimally. The ankle joint is made up of three bones that all need to interact with each other correctly.

The foot is even more complex, containing about two dozen bones, 30 joints, and more than 100 muscles, tendons, and ligaments. Since there are many complex structures that make up your feet and ankles, pain in these areas is a very common condition. A foot or ankle injury can cause so much pain that you can’t put weight on your foot. This leaves you with only two options; jumping around risking injuring the other leg, or worse, getting stuck in a chair, unable to go anywhere and take care of themselves or others. Even mild pain can cause physical limitations in your daily life.

What condition causes leg and ankle pain?

Pain in the foot and ankle may occur suddenly due to an acute injury or develop over time due to a chronic underlying condition.

There are several common causes of foot and ankle pain, including:

• Strains and sprains . Tension occurs when a muscle or tendon is stretched, whereas a sprain occurs when a ligament is stretched too far or torn.
• Arthritis . Arthritis is a common inflammatory condition that affects the joints and results in pain; the most common types include osteoarthritis and rheumatoid arthritis. Both types of arthritis can severely affect the feet and ankles.
• Tendinitis . Tendinitis occurs due to overuse of the tendons, causing them to become inflamed for a long time.
• Bursitis . Bursitis occurs when tendons rub against “pouches” or anti-friction pouches, causing them to become irritated and uncomfortable.
• Fractures . A fracture occurs from excessive force or trauma to the bone, causing it to crack or break. A broken foot or ankle can result in weeks of downtime to ensure proper healing.
• Tarsal tunnel syndrome . Tarsal tunnel syndrome occurs when the tarsal tunnel never becomes pinched or inflamed. This nerve runs from the ankle to the foot.
• Fallen arches . Your foot contains several tendons that work together to form your arch. When the tendons connect properly, your foot forms a proper arch. However, when the tendons don’t stick together properly, your foot arches very little or no arch at all. This is called “fallen arch” or “flat feet” and can cause pain or discomfort over time.
• Plantar fasciitis . Plantar fasciitis is inflammation in the connective tissue on the bottom of the foot. This can happen due to overuse such as standing position, bad posture, or shoes that don’t have proper arch support.

Find relief for foot and ankle pain today:

If you are suffering from an acute injury or chronic disease of the foot or ankle, you can contact Orthomedcenter Simferopol right now. Our specialists will conduct a thorough examination to determine the cause of your pain, and then an individual rehabilitation and treatment program will be drawn up for you.

The program is a set of specialized manual therapy practices, exercises and stretches to restore joint mobility, improve balance and strengthen the muscles of the foot and ankle. “Orthomedcenter” will do everything possible to quickly relieve pain and improve blood circulation. We will also evaluate and recommend lifestyle changes or orthopedic footwear to avoid new problems in the future.