Victoria Beckham recently took a spill at the gym and broke her foot. Fortunately, it was a “clean break” and she’s on her way back to recovery. Unfortunately, foot injuries like this are all too common. And if you don’t take the right steps in the hours and months so you can heal, you might be left with an injury that plagues you for life. In this blog we’re talking all about science-backed best practices to help you feel better—and get back on your feet—after a foot injury.
Foot Injury? Get professional help
Alright, let's get straight to the point – how's your foot feeling? Are you experiencing pain, swelling, or bruising? Yep, classic signs of a foot injury. But don't worry, we're here to help you understand what's going on. The first step? Head to urgent care and see a doctor for an accurate diagnosis and recovery tips.
We’re covering some best practices to help you with mobility and pain management, but it doesn’t replace getting a professional opinion that is customized to you, your medical history, or your specific needs. Trust the expertise of medical professionals to guide you towards healing. This is a blog, not medical advice, okay? Now that we’re square, let’s get into the tips.
Rehabilitation is a marathon, not a sprint
Recovery timelines will vary. It all depends on the nature and severity of your injury, your level of mobility and health before the fall, and how seriously you’re invested in physical therapy (yes, there’s PT is definitely recommended). With several variables, one thing's for sure: patience is your new best friend.
RICE method vs. active recovery
While the RICE protocol has been a mainstay in injury treatment for decades, recent research casts doubt on its effectiveness. The traditional approach of Rest, Ice, Compression, and Elevation might actually hinder the body's natural healing processes, delaying recovery and potentially causing further damage. In contrast, the proposed active recovery method offers a promising alternative. By emphasizing early mobilization, pain-free movement, and gradual progression to more intense activities, active recovery aligns with the body's innate mechanisms for tissue repair and regeneration. This evidence-based approach prioritizes optimal healing and rehabilitation, making it the clear winner in the quest for effective injury recovery strategies.
(Again, speak to your doctor about what is best for you.)
Foot injury recovery ideas
Okay, so you’re at the doctor’s office. Maybe you’re in the waiting room and going to get checked out anytime. While immediate help is only minutes away, you’re likely going to need to devote more time to ensure your injury fully recovers. In other words, you need to consult with your doctor about what recovery products, techniques, and exercises are going to help you.
Here are 10 ideas to ask about:
1. Orthotic Inserts: Orthotic inserts can be a valuable addition to your foot care routine, offering customized support and cushioning to address discomfort and promote better alignment. Look for options made from high-quality materials, featuring arch support, metatarsal pads, and heel cups for enhanced comfort.
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2. Supportive Footwear: Instead of settling for dull medical shoes, consider seeking out stylish yet supportive footwear options. Look for designs with ample cushioning, supportive arches, and roomy toe boxes to provide both comfort and style for your feet.
3. Compression Socks: Compression socks can provide gentle pressure to improve circulation, reduce swelling, and ease discomfort during the recovery process. Choose breathable, moisture-wicking fabrics for all-day comfort.
4. Ice Packs: Ice packs can be a reliable remedy for inflammation and pain, offering immediate relief to sore, swollen feet. Look for reusable gel packs or versatile ice bags for convenient cooling therapy.
5. Leg Rest Pillow: Elevating your legs can help reduce swelling and enhance circulation. Consider investing in a contoured leg rest pillow to comfortably elevate your injured foot while relaxing or resting.
6. Foot Massager: Pamper your feet with a foot massager to relieve tension, improve circulation, and promote relaxation. These devices can be a soothing addition to your recovery routine.
7. Toe Separators: If you're experiencing toe misalignment or discomfort, toe separators can gently realign and stretch the toes, offering relief from conditions like bunions or hammertoes.
8. Gel Heel Cups: Gel heel cups can offer targeted cushioning and shock absorption to alleviate heel pain with each step. Look for options with a low-profile design for seamless integration into your shoes.
9. Foot Wrap: Foot wraps can provide gentle compression and support to the arches of the feet, offering relief and added stability.
10. Foam Rolling: Foam rolling is a great low-impact exercise that can help release tension, improve flexibility, and boost blood flow to the muscles and tissues of the feet and lower legs. Choose a foam roller with varying densities to customize your massage experience.
Alright, you know what to do. Ask your doctor about these (or any others you’ve thought of) to get the best roadmap to recovery for you.
…
Now it’s all about patience and follow-through…and maybe extra support from family or friends while you’re in recovery. Apart from this, make sure your shoes come with enough support. Sometimes the factory insoles are just a thin piece of foam. While that doesn’t cut it most of the time, it certainly could be a problem during foot injury recovery. Ask the doc if an orthotic insert would be helpful. Soon enough, you’ll be back on the elliptical, walking the track, or chasing the ball on the squash court.