Foot and Ankle Pain Program
Updated June 2, 2022
Do's
Explore Treatment Options–Benefits, Risks and Alternatives
Be Patient with Healing
Think in 2-3 month “Rounds”
Balance Strength, Stretch and Awareness
Think “Regionally”: at least one joint above and below
Dont's
Expect a Quick Fix for a Chronic Problem
Take “Pain Killers” before activities
Repetitive Motion (Biking)
Allow more than one steroid injection unless you are awaiting a joint replacement
Lifestyle Factors
Exercises ~ 3x/k
heat 20 min
ice 20 min
Topical
Ice
Heat
DMSO (70%, can include Hyaluronic Acid, Menthol Essential Oil)
Lidocaine Patch
Magnesium Gel
Modalities
Heat and Cold
Exercise
Acupuncture
Massage
Feldenkrais
Gut & Food
Gut: Absorption, Bowels
Gluten
Pro-Inflammatory Foods: Trans Oils, Sugar, Processed Foods, Preservatives, Glyphosate
Core Nutrients
Omega-3 Oils (Essential Fatty Acids)
Fat-Based Vitamins: Vitamin D, Vitamin K, Vitamin A, Vitamin E
Second Tier Agents
Products
Pharmaceuticals
Current Pharmaceuticals: Interactions, Side-Effects, Metabolism
NSAIDs
Narcotics
Synvisc injection
