Introduction

Osteoporosis is a condition that weakens bones, making them more susceptible to fractures. Over 10 million Americans and two million Canadians live with osteoporosis, which significantly impacts their quality of life. This article simplifies the 2023 clinical practice guidelines on osteoporosis management and fracture prevention (and is applicable to US and Canadian citizens) to help you understand the best practices for maintaining bone health.

What is Osteoporosis?

Osteoporosis means “porous bones.” It occurs when the body loses too much bone, makes too little bone, or both. This results in bones becoming weak and more likely to break. Common sites for osteoporotic fractures include the hip, spine, and wrist.

Who is at Risk?

Several factors increase the risk of developing osteoporosis:

• Age: The risk increases with age, especially for those over 50.
• Gender: Women are more prone to osteoporosis, particularly postmenopausal women due to the drop in estrogen levels.
• Family History: A family history of osteoporosis can increase your risk.
• Lifestyle Factors: Smoking, excessive alcohol consumption, and a sedentary lifestyle contribute to bone loss.
• Diet: Low calcium and vitamin D intake can lead to weaker bones.

Preventing Osteoporosis

Preventing osteoporosis involves a combination of lifestyle changes and, when necessary, medications.

Exercise

Regular exercise, particularly weight–bearing and muscle–strengthening activities, is essential for bone health. Activities like walking, jogging, and weight training help maintain bone density and reduce the risk of falls and fractures. The guidelines recommend balance and functional training at least twice weekly to enhance stability and prevent falls.

Nutrition

A diet rich in calcium and vitamin D is crucial for strong bones. Calcium can be found in dairy products, leafy greens, and fortified foods. Vitamin D can be obtained from sunlight exposure, fatty fish, and supplements if necessary. The guidelines suggest that individuals meet the recommended dietary allowance for calcium and vitamin D to prevent fractures.

Medications

For those at high risk of fractures, medications may be prescribed to help strengthen bones. These include:

• Bisphosphonates: These drugs help slow bone loss and are often the first line of treatment.
• Denosumab: A medication that helps increase bone mass and is administered via injection every six months.
• Hormone Therapy: Used primarily for postmenopausal women to manage osteoporosis by maintaining hormone levels.

Assessing Fracture Risk

Doctors use tools like FRAX (Fracture Risk Assessment Tool) and CAROC (Canadian Association of Radiologists and Osteoporosis Canada) to evaluate your risk of fractures. These tools consider various factors such as age, gender, family history, and previous fractures to determine your 10–year risk of breaking a bone.

Treatment Recommendations

The guidelines suggest different treatment approaches based on your fracture risk:

• Low Risk (<10%): Focus on lifestyle changes, regular exercise, and a balanced diet. Regular monitoring of bone density is also recommended.
• Moderate Risk (10–20%): Consider medications like bisphosphonates, especially if you have other risk factors. Lifestyle modifications should also be maintained.
• High Risk (>20%): Strongly recommend medications to prevent fractures, along with lifestyle changes. These patients may need more intensive monitoring and follow–up.

Monitoring and Follow–Up

Regular monitoring of bone density and reassessment of fracture risk is crucial for managing osteoporosis. For those on medications, follow–up tests help ensure the treatment is effective and make necessary adjustments. The guidelines recommend bone density tests every 1–3 years depending on the individual’s risk and response to treatment.

Conclusion

Osteoporosis is a manageable condition with the right combination of lifestyle changes and medical interventions. Regular exercise, a healthy diet, and medications can significantly reduce your risk of fractures and improve your quality of life.

Would You Like To Learn More About How We Can Help?

Contact our physical therapy practice today to discuss your bone health and learn how we can assist you in managing and preventing osteoporosis.

References:

Clinical practice guideline for management of osteoporosis and fracture prevention in Canada: 2023 update. Source

Introduction to Stress Fractures

Stress fractures in the foot are a common yet often overlooked injury that can significantly impact your daily activities and sports performance. These injuries occur due to repeated stress on the foot bones, particularly when such activities increase suddenly without adequate time for the bones to adapt.

What Causes Stress Fractures?

The primary cause of stress fractures is the application of repetitive force on the foot, often seen in athletes, military personnel, and individuals who suddenly engage in high–impact activities like running or jumping. Key risk factors include an increase in activity intensity, frequency, or duration without proper conditioning, inadequate footwear, and poor training techniques. Specific populations, such as women and those with underlying bone density issues, are at higher risk due to physiological and anatomical factors.

High–Risk vs. Low–Risk Fractures

• Low–Risk Fractures: These typically occur in bones that can bear weight more effectively and have a good blood supply, making them less prone to complications. Examples include fractures in the calcaneus (heel bone) and are often treated with rest and activity modification.
• High–Risk Fractures: These occur in areas with poor blood supply or that bear a lot of stress, like the navicular bone in the midfoot. These fractures require more aggressive treatment, possibly including surgery, due to a higher risk of complications like non–union.

Symptoms and Diagnosis

Stress fractures manifest as a vague, aching pain that intensifies with activity and diminishes with rest. Early on, they might not be visible on X–rays, making them difficult to diagnose. Advanced imaging techniques such as MRI or CT scans are often necessary to confirm a stress fracture.

Treatment Strategies

The treatment of stress fractures largely depends on their location and severity. Low–risk fractures might only need rest and physical therapy, while high–risk fractures could require surgical intervention. Key treatment approaches include:

• Activity Modification: Avoiding high–impact activities to allow healing.
• Protective Footwear: Using supportive shoes or boots can help reduce stress on the foot.
• Physical Therapy: Strengthening surrounding muscles and improving bone health through targeted exercises.
• Surgery: In cases where fractures don't heal with conservative treatment, surgical options like pinning or screw fixation might be necessary.

Preventive Measures

Prevention is crucial for stress fractures. Gradually increasing the intensity of new activities, wearing appropriate footwear, and incorporating strength training to improve muscle support around the bones can help prevent these injuries.

Conclusion

Stress fractures can be a major setback, but with proper diagnosis, treatment, and preventive strategies, most individuals can return to their normal activities without lasting issues. Awareness and early intervention are key to managing this silent strain effectively.

Call to Action

Are you experiencing persistent foot pain during activities? It might be a stress fracture. Contact us today for more information and get a personalized assessment and treatment plan tailored to your needs. We're here to help you step back into action with confidence and strength!

For further details on stress fracture management, see the latest research here.

Introduction

Back pain is a common ailment affecting many people, contributing significantly to disability worldwide. However, recent studies reveal that engaging in physical activities might just be the remedy many need to keep back pain at bay.

Understanding the Link Between Physical Activity and Back Pain

Recent research involving over 365,000 participants has shed light on how physical activity influences back pain. The study, conducted over nearly 13 years, shows that individuals engaging in moderate physical activity consistently report fewer incidences of back pain.

Key Findings:

• Regular Movement Reduces Pain: Participants who engaged in 1801–2400 MET–minutes per week of physical activity experienced the lowest risk of back pain. This translates to about 30 minutes of physical activity per day.
• Variety is Vital: Incorporating light, moderate, and vigorous activities throughout the week is more beneficial than sticking to one intensity level.
• Beware of Overexertion: Extremely high levels of vigorous activities can increase back pain risk, especially in men.

The Role of Sedentary Behavior

The study also highlights the negative impact of sedentary behaviors like prolonged sitting or lying down. Substituting just one hour of sedentary behavior with physical activity can reduce the risk of developing back pain by 2–8%.

Practical Tips for Incorporating More Activity into Your Day

• Start Small: If you’re new to exercise, begin with light activities such as walking or gentle stretching. Gradually increase the intensity as your body adapts.
• Make It Routine: Set specific times for physical activity each day to help establish a routine. Even short bursts of activity, like a 10–minute walk after meals, can add up.
• Mix It Up: Include a variety of activities to work different muscle groups and prevent boredom. Alternating between walking, cycling, and swimming can keep it interesting and effective.
• Listen to Your Body: While some discomfort is normal when starting a new exercise regimen, sharp or persistent pain is a signal to stop and consult a healthcare provider.

Conclusion

Back pain doesn’t have to be a daily part of your life. Incorporating regular physical activity into your daily routine can significantly reduce your risk of back pain. Remember, it’s important to choose activities that you enjoy and can stick with in the long term.

Call to Action

Interested in learning more about how physical therapy can help relieve back pain? Contact us today for more information! We’re here to help guide you on your journey to a pain–free life.

Reference to the study can be found here.

Why Exercise Matters for Your Health

Exercise is not just about losing weight; it's about improving your overall health and reducing your risk for diseases, especially cardiovascular disease (CVD). With different types of exercises available, such as resistance training and aerobic exercises, it can be challenging to determine which is best for enhancing your cardiovascular health.

Understanding the Study: CardioRACE Trial Insights

The CardioRACE trial, conducted at Iowa State University, focused on comparing the effects of resistance training, aerobic exercise, and a combination of both on cardiovascular health in overweight or obese adults. This comprehensive study enrolled 406 adults who engaged in these exercise forms over a year, providing valuable insights into how each exercise type influences heart health.

The Power of Aerobic Exercise

Aerobic exercise, such as walking, running, and cycling, was shown to significantly improve the composite cardiovascular risk profile. Participants who engaged in aerobic activities experienced notable improvements in their health, highlighting the importance of cardiovascular exercises in managing weight and reducing heart disease risks.

Benefits of Combined Training

While resistance training alone did not show significant improvements in cardiovascular health, combining it with aerobic exercise did. This combination approach not only aids in muscle building and strength but also contributes to heart health, proving that a mixed exercise regimen can be more beneficial than following a single exercise type.

Key Findings and Practical Advice

• Aerobic Exercise Is Essential: Engaging in regular aerobic exercise can lead to significant health benefits, particularly in reducing cardiovascular risks.
• Combination Enhances Benefits: Adding resistance training to your aerobic routine can enhance overall health benefits, making your exercise regimen more comprehensive.
• Consistency Is Key: The study emphasizes the importance of regular and consistent exercise, recommending at least three sessions per week to achieve noticeable health improvements.

Making Exercise a Part of Your Life

Incorporating exercise into your daily routine can seem daunting, but it's essential for maintaining good health. Start with simple steps, such as taking a brisk walk daily, and gradually incorporate more activities like cycling, swimming, or group fitness classes. Remember, the goal is to find activities you enjoy, which will help you stay consistent.

Is Pain or Movement Problems Stopping You From Exercising?

Ready to start your journey to better health through exercise? Call us today! We can help you get past the pain and successfully transition you to a personalized exercise plan that suits your health needs and preferences. Whether you're interested in cardio, resistance training, or a combination of both, we're here to support you every step of the way. Let us help you achieve your health and fitness goals–contact us today for more information!

For more detailed information on the study and its findings, please refer to the original research article.

Shoulder dislocations can be painful and debilitating. Understanding the best methods for rehabilitation and recovery is crucial for anyone who has experienced this common injury. A recent study of patients with an average of 45 years of age, provides new insights into how best to manage recovery from a first–time traumatic shoulder dislocation.

Understanding Shoulder Dislocations

The shoulder is the most commonly dislocated joint in the body, often resulting from a fall or sports injury. It involves the upper arm bone popping out of the cup–shaped socket of the shoulder blade. This injury requires immediate medical attention to return the shoulder to its normal position. After initial treatment, a period of rehabilitation is crucial to restore function and minimize pain.

Latest Research Findings

The ARTISAN trial, a significant research study involving adults with a first–time traumatic shoulder dislocation, reveals interesting findings about the rehabilitation process. The study compared the effects of a single session of advice and self–management instructions to the same advice paired with multiple sessions of physical therapy.

Key Takeaways from the ARTISAN Study

• Rehabilitation Techniques: The study found no significant advantage of multiple physical therapy sessions over basic self–management after initial medical advice.
• Self–Management and Flexibility: Many patients could manage their recovery effectively with just an initial advice session and access to self–help materials. This approach allows patients to manage their condition at home, with the option to return to physical therapy if they feel it is necessary.
• Resource Optimization: This finding is particularly relevant in settings where healthcare resources are limited. It suggests that self–management can be a primary pathway for those recovering from a shoulder dislocation, reserving more intensive physical therapy for those who do not respond to initial management.

Who Might Need More Than Basic Advice?

While the general approach of minimal intervention works well for many, certain individuals might require more detailed care:

• Athletes and Those in Physically Demanding Jobs: Individuals involved in sports or jobs that require heavy physical work may need more frequent and specialized interventions to return to their activities safely and effectively.
• Individuals with Specific Risk Factors: People with risk factors for recurring dislocations, such as younger age, male gender, and certain pre–existing conditions, might need closer monitoring and more intensive physical therapy.

What Does This Mean for You?

If you or someone you know is recovering from a first–time shoulder dislocation, it's encouraging to know that simpler, less costly approaches can be just as effective for many people. This minimal intervention strategy offers flexibility for patients to choose further treatment if needed, helping to optimize the use of physical therapy resources.

Conclusion

The ARTISAN study highlights that for the general population, especially those around the age of 45, a minimal intervention approach to managing a first–time shoulder dislocation can be effective. This approach allows patients the flexibility to decide if they need additional supervised treatment, which can be particularly beneficial where physical therapy resources are strained. Clinicians are encouraged to consider this simpler approach as the default for patients in this age group, while remaining open to offering more supervised therapy as needed based on individual circumstances.

Contact Us Today For More Information!

For more details on the ARTISAN trial, read the full study here.

Introduction: The Link Between Soccer and Knee Health

Soccer is a popular sport played by millions worldwide, offering numerous health benefits and an opportunity for team spirit. However, it also poses some risks, particularly concerning knee health. One common concern is whether playing soccer increases the risk of developing knee osteoarthritis (OA), a condition affecting millions globally.

Does Soccer Increase Knee Osteoarthritis Risk?

Recent research has shed light on the relationship between soccer playing and knee OA. Studies have found that while soccer players, particularly at professional levels, exhibit a higher prevalence of knee OA than non–players, this isn't solely due to the sport itself. The critical factor is the presence of previous knee injuries. In fact, soccer players with no history of major knee injuries do not show a higher risk of developing knee OA than the general population.

Key Factors Influencing OA in Soccer Players

• Previous Knee Injuries:

  Soccer players with previous knee injuries, such as ligament tears or fractures, have a significantly higher risk of developing knee OA. This suggests that injury prevention is crucial.

• Level of Play:

  Professional players face a greater risk compared to recreational players. The intensity and competitive nature of professional play likely contribute to this increased risk.

• Preventive Measures and Medical Care:

  Access to advanced medical care and adherence to injury prevention programs, like the FIFA 11+, can mitigate the risk of knee injuries and, consequently, knee OA.

Preventing Knee OA in Soccer

Prevention is better than cure, especially when it comes to knee health in soccer. Implementing injury prevention strategies is essential:

• Regular physical examinations to catch potential issues early.
• Strength training and conditioning exercises that specifically target knee stability.
• Proper warm–ups and cool–downs before and after games and practices to prevent injuries.
• Adhering to safe playing techniques and using appropriate gear.

When to Seek Help

It's important for soccer players, coaches, and trainers to be vigilant about knee health. Signs of potential knee issues include persistent pain, swelling, or instability in the knee. Seeking early intervention from a physical therapist with knowledge of sports injuries can make a significant difference.

Conclusion: Balancing Passion and Health

Playing soccer offers many benefits, but it's vital to approach the sport with an awareness of the risks involved, especially regarding knee health. By focusing on preventive care and addressing injuries promptly, players can enjoy the sport they love while minimizing their risk of knee OA.

Contact Us Today For More Information

For more information on managing knee health and preventing osteoarthritis while enjoying soccer, don't hesitate to contact us today. We're here to support your health on and off the field!

Reference: Journal of Orthopaedic & Sports Physical Therapy

More on FIFA 11+: The FIFA 11 Soccer Injury Prevention Program

Kyphosis, commonly referred to as hyper–kyphosis, is a spinal curvature that results in an exaggerated forward rounding of the back. This condition can affect individuals of all ages, leading to a range of physical and psychological challenges. In this article, we will delve into the causes of kyphosis, its implications on health, and the pivotal role of physical therapy in managing and mitigating its effects.

What is Kyphosis?

Kyphosis is characterized by an excessive curvature of the spine, manifesting as a hunched or rounded back. While a certain degree of curvature is normal, excess kyphosis exceeds the standard curvature, leading to a pronounced arch. This condition can arise in various forms, including postural kyphosis, Scheuermann’s kyphosis, and congenital kyphosis, each with distinct origins and implications.

Causes and Risk Factors

The causes of kyphosis vary depending on the type. Postural kyphosis, the most common form, is often the result of poor posture, including slouching or leaning forward for prolonged periods. Scheuermann’s kyphosis is attributed to a structural abnormality in the vertebrae, while congenital kyphosis arises from spinal malformations present at birth.

Risk factors for developing kyphosis include age, as degenerative diseases affecting the spine become more common with aging, and lifestyle choices, particularly those affecting posture and spinal health.

Impact on Health

Kyphosis can lead to a multitude of health issues if left unaddressed. These include back pain, stiffness, and discomfort, which can significantly impair daily activities and quality of life. Additionally, severe cases of kyphosis can affect lung function, leading to breathing difficulties due to the restricted expansion of the chest.

Physical Therapy: A Path to Improvement

Physical therapy plays a crucial role in the management of kyphosis. Tailored therapeutic interventions aim not only to decrease the curvature of the spine but also to enhance overall well–being through improved posture, mobility, strength, and flexibility. In some cases, bracing can help as well.

Posture Correction and Strengthening Exercises

Physical therapists design individualized exercise programs that focus on strengthening the muscles of the back, shoulders, and abdomen. These exercises aid in posture correction, supporting the spine in a more aligned position, and reducing the strain on the spinal column.

Flexibility and Mobility Enhancements

Therapeutic exercises and hands–on techniques (commonly called joint mobilization or manipulation) also target flexibility and mobility, addressing the stiffness and discomfort associated with kyphosis. By improving the midback’s range of motion, individuals can experience reduced pain and an enhanced ability to perform daily activities.

Breathing Exercises

For cases where kyphosis affects lung function, physical therapists may incorporate breathing exercises to help improve respiratory capacity and efficiency.

The Importance of Early Intervention

Early intervention is key to managing kyphosis effectively. Physical therapy can prevent the progression of the curvature, alleviate symptoms, and improve quality of life. It’s essential for individuals experiencing signs of kyphosis to seek professional evaluation and treatment.

Don’t Let Your Kyphosis Curve Get Worse: If you or someone you know is struggling with kyphosis, it’s time to take action. Contact us today to discuss treatment options tailored to your specific needs. Embrace the journey towards improved health, mobility, and quality of life.

Reference: Kado, D.M. (2009). The rehabilitation of hyperkyphotic posture in the elderly. European Journal of Physical and Rehabilitation Medicine, 45(4), 583–593. Link to study

Peripheral neuropathy, a condition stemming from damage to the peripheral nerves, often manifests in the feet, leading to symptoms such as numbness, tingling, and pain. This condition does not only cause discomfort but also significantly affects one’s balance and mobility. The intricate link between peripheral neuropathy in the feet and balance deterioration underscores the critical need for specialized physical therapy. This article aims to illuminate the role of physical therapist–directed treatment in managing peripheral neuropathy and enhancing balance, guiding individuals towards regaining control over their mobility and quality of life.

Understanding Peripheral Neuropathy and Its Impact on Balance

Peripheral neuropathy affects the body’s ability to communicate with muscles, skin, and internal organs. It particularly impacts the feet, where the longest nerves in the body reside, making them vulnerable to damage from various causes, including diabetes, infections, and exposure to toxins. The loss of sensation not only leads to discomfort but critically impairs proprioception – our sense of body position – which is crucial for maintaining balance.

The Connection Between Neuropathy and Balance

The diminished sensory feedback from the feet to the brain due to neuropathy disrupts our natural balance system. This disruption increases the risk of falls, leading to a fear of walking and a consequent decrease in physical activity. Thus, managing peripheral neuropathy is pivotal not just for alleviating pain but also for preserving mobility and independence.

The Role of Physical Therapy in Managing Neuropathy and Improving Balance

Physical therapy emerges as a beacon of hope for individuals grappling with peripheral neuropathy. Tailored therapeutic interventions aim to alleviate symptoms, enhance balance, and restore functionality.

Tailored Therapeutic Interventions

• Strength Training: Strengthening exercises for the lower limbs bolster muscle support around the joints, enhancing stability.
• Balance Training: Balance exercises, such as standing on one foot or walking heel–to–toe, improve proprioception and reduce fall risk.
• Sensory Re–education: Techniques to enhance sensory perception in the feet can help compensate for lost sensation, improving safety during movement.
• Pain Management: Modalities like TENS (Transcutaneous Electrical Nerve Stimulation) may alleviate pain, making it easier to participate in therapeutic activities.

Integrating Technology

Advanced technologies, including virtual reality and wearable sensors, offer innovative ways to engage patients in balance and gait training, making therapy both effective and engaging.

Empirical Evidence Supporting Physical Therapy

Research underscores the efficacy of physical therapy in managing peripheral neuropathy and improving balance. A pivotal study published in Diabetes, Metabolic Syndrome, and Obesity highlights the positive outcomes of physical therapy interventions on balance and gait in individuals with peripheral neuropathy, emphasizing the importance of early and targeted intervention.

Your Next Steps to Mobility and Balance

Living with peripheral neuropathy in the feet can be challenging, but it doesn’t have to dictate your quality of life. Engaging in physical therapist–directed treatment offers a path to not only manage symptoms but also significantly improve balance and mobility.

Take Control of Your Mobility and Balance

Don’t let peripheral neuropathy hold you back. Contact one of our clinical specialists today for more information on balance disorders and how we can help. Together, we can work on your mobility, enhance your balance, and help you experience a higher quality of life. Remember, taking the first step towards therapy is taking a step towards regaining your independence.

Reference: Journal of NeuroEngineering and Rehabilitation, “Effects of Physical Therapy Interventions on Balance and Gait in Peripheral Neuropathy Patients: A Systematic Review”. This study offers a comprehensive review of the effectiveness of various physical therapy interventions in improving balance and gait among individuals with peripheral neuropathy, providing a scientific basis for tailored treatment approaches.

Neck pain and whiplash are common issues that can impact your daily life significantly. This guide aims to deepen your understanding of these conditions, from their causes to effective treatments and preventive measures.

What are Neck Pain and Whiplash?

Neck pain refers to discomfort in any of the structures in the neck, including muscles, nerves, vertebrae, and the disks in between. Whiplash is a type of neck pain that occurs when the neck is forcefully moved back and forth, often due to sudden impacts.

Common Causes

• Auto Accidents: A leading cause of whiplash, where the sudden stop of a vehicle causes the head to jerk violently.
• Sports Injuries: Contact sports or sudden movements can also lead to neck injuries similar to whiplash.
• Poor Posture: Long periods spent in front of screens without proper ergonomic support can strain the neck.

Treatment through Physical Therapy

Physical therapists are at the forefront of providing conservative and effective treatment for neck pain and whiplash. Treatments may include:

• Pain Management Techniques: Such as hot or cold therapy, electrical stimulation, or other passive modalities.
• Manual Therapy: Hands–on techniques to reduce muscle tension, release tight muscles, and improve movement.
• Strengthening Exercises: Custom exercises to build muscle support around the neck and prevent future injuries.

In most cases, whiplash injuries resulting in neck pain are self–limiting. This means in time the almost always go away. An understanding of this is critical. Sometimes it takes months for soft tissue structures to heal, but given enough time, progressive exercises, and expert guidance, a full recovery can be achieved.

Prevention Tips

Here some simple advice to help avoid neck pain and whiplash injury.

• Adjust your workspace to promote good posture.
• Take regular breaks to stretch if you spend a lot of time sitting.
• Strengthen and stretch neck muscles regularly.
• Always wear a seatbelt properly to reduce the risk of whiplash in an accident.
• Adjust your car seat headrest so the top of the headrest is above the top of your head.

Call to Action

If you're experiencing neck pain or suspect you have whiplash, it's crucial to seek professional advice. Physical therapists can provide personalized care plans to help manage your symptoms and prevent future injuries. Remember, taking proactive steps towards proper posture and ergonomics can significantly reduce your risk of developing neck pain and whiplash.

For more detailed information on managing and preventing neck pain and whiplash, visit the Journal of Physiotherapy.

Posterior tibialis tendinitis is a condition that affects a lot of people, especially those who are active or on their feet a lot. Imagine the inside of your ankle and there’s a muscle running down there – that’s your posterior tibialis muscle. It plays a big role in holding up the arch of your foot and helping you walk. When the tendon (the tough band of tissue connecting muscle to bone) of this muscle gets inflamed or irritated, we call it posterior tibialis tendinitis.

Understanding the Strain: What is Posterior Tibialis Tendinitis?

The main reason people develop this condition is overuse. Runners, hikers, and athletes who put a lot of stress on their feet are at higher risk. But it’s not just athletes; anyone who suddenly increases their activity level or wears unsupportive footwear can find themselves dealing with this painful condition. Sometimes, an underlying issue like flat feet can put extra stress on the tendon, leading to tendinitis.

From the Ground Up: Causes and Risk Factors

If you’re experiencing pain along the inside of your ankle, especially when you’re active, you might be dealing with posterior tibialis tendinitis. This pain might start off mild and get worse over time. You might also notice swelling or a change in the shape of your foot, like a flattening of the arch.

Pain Relief in Motion: Physical Therapy’s Role

• Rest and Ice: Initially, your therapist will likely recommend resting the affected foot and using ice to reduce inflammation.
• Exercises: They’ll teach you specific exercises to strengthen the posterior tibialis muscle and the other muscles that support your ankle and foot. These might include heel raises or exercises that involve picking up objects with your toes.
• Orthotics: Sometimes, custom orthotics (special shoe inserts) are used to support the arch of the foot and take some stress off the tendon.
• Manual Therapy: Techniques like massage or mobilizations can help improve movement and reduce pain in the foot and ankle.

A Step Ahead: Prevention Strategies for Healthy Feet

Prevention is always better than cure, so here are some tips to keep your ankles healthy:

1. Wear Supportive Footwear: Shoes that support your arch and cushion your feet can make a big difference, especially if you’re on your feet a lot or increasing your activity level.
2. Gradually Increase Activity: If you’re starting a new exercise program or sport, increase your activity level gradually to give your muscles and tendons time to adapt.
3. Strengthen Your Feet and Ankles: Regularly doing exercises that strengthen your feet and ankles can help prevent tendinitis and other foot problems.
4. Listen to Your Body: Pain is a signal that something might be wrong. If you start experiencing pain along the inside of your ankle, take a break from activities that make it worse and consider seeing a physical therapist.

Feeling the pinch in your step? Don’t let ankle pain slow you down. Reach out to us today and take your first step towards a pain-free path. Remember, your feet carry you through life’s journeys—give them the care they deserve.

Contact Us Today To Learn How We Can Help

For more detailed information on the treatment and prevention of posterior tibialis tendinitis, please refer to the study provided by BMJ Open Sport & Exercise Medicine.