Monthly Archives: July 2015

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Four Easy Exercises to Try at The Pool

The pool isn’t just a great place to cool off– it’s an opportunity to strengthen your legs and ankles in an environment that’s especially kind to joints. So jump in, and try these easy, gentle exercises.

Leg Swings: Stand in chest deep water with your left side facing the edge of the pool, holding onto the wall for support. Raise your right leg as high as you can comfortably without bending your knee, and hold it there for five seconds before swinging back into place. Start with 10-30 reps–whatever works with your fitness level– then switch sides and repeat with the other leg.

Aqua Jogging: This is a cardio exercise that helps strengthen your legs, like more traditional jogging. The water both offers gentle resistance and takes the pressure off your joints and points. It’s easy as it sounds– just jog slowly in chest high water! Check out this video for proper technique.

Lunges: You may have bad memories of these from gym class, but don’t worry! We promise they’re more pleasant in the pool, and will help strengthen your thighs. You can see the proper technique here.

Bicycle Kicks: Lean with your back against the pool edge and pedal your legs as if your are pedalling a bike. This is a nice alternative to lounging, especially if you get bored quickly just drifting around. Plus, it can offer cardio benefits.

Just remember: it’s a good idea to consult your physician or specialist before embarking on any new exercise program to make sure it’s a good fit for your body. This is especially true if you are recovering from an injury.

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So You Think Your Sprained Your Ankle…

It’s the season for getting out and being active–but all that fun may make you more susceptible to foot and ankle injuries. Here is what to do in case of a painful misstep or fall:

What is an Ankle Sprain?

First things first: a sprain refers to damage done to ligaments–the strong, flexible tissue that keeps bones in place while allowing your joints to function–when they are stretched too far beyond their normal range of motion. Of course, in day-to-day life, we sometimes use sprains to refer to other painful injuries to the foot and ankle. Some of these other injuries that may feel like sprains include fractures and breaks (injuries to the bones of the foot and ankle) and strains (injuries to the tendon or muscle from being stretched too far). All can present familiar symptoms such as soreness, pain, and swelling.


If you’ve injured your foot or ankle, the first steps are RICE.

R: Rest. Give the area a break and sit back.

I: Ice. Apply a cold compress to help ease the swelling.

C: Compression. This helps support the foot and can ease swelling.

E: Elevation. Recline and prop the injured area above the waist or heart.

Swelling should go down in a few days. If it’s a more serious injury, a doctor may immobilize the area using a splint. Severe sprains, although rare, may require surgical intervention or a cast.

If you’ve injured your foot or ankle, it’s best to seek help from a professional as soon as possible. Most sprains are easily recovered from, but certain injuries can put you at risk for permanent instability. Suffering from a foot or ankle injury? Request an appointment with our specialists today.

Twenty-six joints make up the foot and ankle, making this one of the most interesting structures in the entire body--and also, one of the most vulnerable. Injuries and pain in the foot and joint area can be debilitating, even immobilizing. Our experts are here to help you find your footing, and identify a course of treatment that will allow you to hit the ground running.