You are probably familiar with RICE protocol (rest, ice, compress, elevate) when you first injure yourself, but what about after that? How can you effectively overcome injury and get moving again?

Ankle and foot injuries are very common and, when treated appropriately, can be easily overcome. We recommend that you seek the advice of a professional to diagnose and treat your injuries, as it’s important to rehabilitate in the correct way.

That said, it’s always a good idea to be informed. So, we’ve covered three common injuries here, to help you understand them.

1. Lateral ankle sprain

A lateral ankle sprain happens when you roll your ankle outwards, and the outside part of the ankle becomes stretched. Injury can affect three main ligaments, the posterior talofibular ligament (PTFL), anterior talofibular ligament (ATFL) and calcaneofibular ligament (CFL).

To properly rehabilitate it is important to restore movement, build strength, and remove tension in the surrounding muscles. Watch my video for more detailed information.

2. Achilles Tendon Bursitis

At the base of your Achilles Tendon, there are two bursae, which reduce friction at the heel joint. Repeated trauma and friction can cause causing inflammation of the bursa, making the area painful. There are a number of ways to treat Achilles Tendon Bursitis, ranging from ice to surgery. My video explains heel anatomy and the best ways to treat Achilles Tendon Bursitis.

3. Plantar Fasciitis

Plantar Fasciitis is caused by muscles on the outside of the leg and the plantar fascia becoming slack. This slackening causes the foot arch to drop, and pain in the underside of the foot. Treating Plantar Fasciitis involves looking at the muscles all the way up the leg and to the hip, as weaknesses anywhere in the chain can cause foot problems.

Plantar Fasciitis is commonly caused by poor bio-mechanics, poor footwear, and changes in training habits such as a rapid increase in activity. Watch my video for more information on overcoming Plantar Fasciitis.