Foot Sprain--- need some help / info

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    Mar 29, 2009 4:50 PM GMT
    Ok, so I didn't exactly get this injury in the gym but thought maybe someone out there came across the same injury. All I did was stomp, yes stomp, on the ground extremely hard. Immediately i had a pain in the bottom of my foot; the arch. It dulled down a few days later and I went to the gym, ran a mile, and did a complete workout on it. The next day it hurt a LOT! I have been wrapping it, putting on arch bandages and even taping the bottom of my foot. Sources say that i Sprained or Strained the arch of my foot and it could take a while to heal. Does anyone know anything about this? I don't have health insurance yet and can't exactly afford to go to a dr. Especially if he is going to tell me what i already know. Any help would be great!!
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    Apr 05, 2009 7:21 AM GMT
    If you are still in college, check to see what kind of resources/clinic might be available for students. Even if you can't get a full diagnosis and treatment program, you might at least get someone to point you in the right direction. Furthermore, while you can find thousands of websites where people share basic tips for these types of injuries, a visit to your local Public or College library will give you access to staff who can help you search databases with thousands of high-level sportsmedicine journals. Unfortunately, there's no real substitute for medical advice from someone who has experience dealing with your kind of injury.

    The stationary bike and elliptical machine are your new best friends.

    This probably isn't what you want to hear, but I would take off as much time as you can stand from running, jumping, or any foot-impact activity. You do NOT want to aggravate this into something like chronic plantar fasciitis. One of the most common mistakes made by people self-treating an athletic injury is that they just take a few days off from any activity, then when the pain disappears they re-start their workout where they left off.

    Unfortunately, the disappearance of pain during normal daily activity is not a good indication that the problem has healed. Think about when you were a kid and badly scraped your knee -- even when the scab fell off after a week and the big itchy wound was gone, it still took another week or two for the new skin to fully form and blend in with the surrounding skin. The same thing happens inside your body. Just because the damaged tissue has been rested enough that it isn't hurting you just walking around, doesn't mean that it is all the way back to its original pre-injury condition and you can run like the wind.

    Once you've used R.I.C.E. to address the acute phase (first 1-5 days) of the injury and manage your pain, you should spend the next two weeks lightly working your feet and legs (NO impact) with gradually increasing resistance. If you're not already doing regular cardio, you should spend at least 15 minutes a day cycling followed by full-leg stretching (tight hamstrings and calves can be a factor with foot issues) as well as towel/band stretches with a heavy emphasis on plantar flexion (pointing the toes parallel and away from your leg) and dorsiflexion (flexing the toes perpendicular to and back towards your leg). After these workouts, always elevate your foot and re-ice, even if you can only do so for 10 or 15 minutes.

    Another thing I cannot stress enough - which I know can be difficult in your early 20s when your earning power is low - don't be afraid to spend money on shoes if they'll help you feel good. When you find a pair that feel right, go ahead and buy two or three pairs and rotate among them. If you can't afford the large wad of cash to buy more than one pair at a time and are a runner, soccer player, volleyball player, or any other high-impact athlete, plan into your budget to replace your shoes every 3-4 months. Research any runner's shops in your area. Some specialty stores have employees who can watch you walk and examine the wearing on your current shoes to determine if you have any issues with pronation that need to be factored into future shoe purchases.

    And most of all, be patient. There's no need to rush back to the grind immediately. You're 23 years old and have many decades ahead of you to run, jump, play, compete.... But only if you take care of your body now.