Dr. Berg's Foot Facts

Posts for tag: ankle sprain

While most baseball managers worry about their baseball players getting injured on the field, lately Mariners Manager Scott Servais must be wondering how he can help his players be more careful off the field.

Two important players Nelson Cruz (designated hitter) and Ryon Healy (first baseman) sprained their ankles while doing some pretty, mundane stuff.

After hitting a homer, Nelson Cruz slipped off the last step from the dugout into the locker room incurring a high ankle sprain. Ryon Healy ended up in a walking boot with crutches after rolling his ankle in the workout room.

So often we assume that injuries come from sports activities when the truth is that most of us injure ourselves at home, twisting an ankle coming off of a step, or by tripping on an uneven sidewalk.

Here are some guidelines to keep yourself injury free.

Keep Your Home Free of Clutter, In Good Repair, and Slip Resistant
Many accidents happen at home due to clutter on the floor and disrepair. Ensure there is a clear path for walking throughout the house and particularly on the stairs. Repair broken outdoor steps and install automatic lights. In addition, keep kitchen floors dry by cleaning up spills right away and add a non-slip rubber mat to the shower or bath.

Wear the Right Shoes for the Activity
Would you ever dream about wearing flip flops while running? Of course not. Unfortunately, many of us wear shoes best left at home instead of choosing the proper shoe for the activity we’re doing. For example, instead of wearing a supportive pair of walking shoes for a three mile walk, we leave the house in shoes that can be easily folded in half.

Wear running shoes for running, walking shoes for walking, basketball shoes for basketball and so on. Wearing shoes not intended for our sport or activity puts us at risk for ankle sprains and other foot injuries.

A general guideline when shopping for a supportive shoe is to find one that does not easily twist, folds only at the ball of the foot, and has a strong heel counter. Follow these guidelines on our video How To Test Any Shoe for Stability.

Keep Your Eyes on The Road

And that goes for sidewalks too. Too many of us are engaged with our phones when we’re walking and this limits how much attention we can pay to what we’re walking on.

Many sidewalks in Seattle have tree roots pushing through them, are in disrepair, or have other obstacles in the way. These hazards are a sprained ankle waiting to hazard.

Check Your Kid’s Playfields

Your kid may be wearing proper shoes for their sport but their playfield may be littered with divots and other obstacles. Do a clean sweep of their field ahead of game time to prevent it from becoming a problem.

Keep Your Ankles Strong

Strong ankles are less likely to roll and get sprained. If you know you have weak ankles, ask your physician to refer you to a physical therapist or seek out a trainer you trust.

If you do sprain an ankle apply the RICE technique as soon as possible to reduce swelling (Rest, Ice, Compression, and Elevate). Visit your Seattle podiatrist to get your ankle evaluated.

Call us today at 206-368-7000 for an appointment. Often same day for emergencies and less than 2 weeks for chronic foot pain. You can also request an appointment online.

Your free foot book "No More Foot Pain" is waiting to be sent to your home.

In addition, our newsletter "Foot Sense" comes out monthly.  You can also check out our past issues. Every issue contains a mouth-watering recipe and can be printed out for easier reading!

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

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As America cheers for Carli Lloyd, who scored 3 goals in the first 15 minutes of the World Cup final for a 5-2 win over Japan, girl soccer players can once again dream big. Although it's been 16 years since the last win for the US Women's Soccer Team, girls have been playing soccer in ever greater numbers since that time. Now there are over 6 million girls in the US who play soccer.

Although soccer is a wonderful way for girls to get exercise, learn to work as a team, and improve their self-esteem, it's also a sport that has a high rate of foot and ankle injuries.

What are we talking about?

Sever's Disease (back of heel pain) - if your girl soccer player starts to complain of pain in the back of her heel, it's time to call time out. Youth between 8 and 15 still have still have open growth plates on the back of their heels which can become inflamed from trauma. Rest, ice, and immobilization can help ease the pain and stop the inflammation.

Plantar Fasciitis and Achilles tendonitis - these overuse injuries which cause inflammation of the tissue that runs from the heel to the toes are also common in girl soccer players. Rest is essential but so is reduction of inflammation using anti-inflammatory medication, stretching, and correction of faulty foot mechanics to prevent these injuries in the first place.

Ankle Sprains - any sport that includes twists or any off balance activity is bound to lead to ankle sprains. Don't just palm this off as a mild injury that doesn't need follow-up. If your kid is still feeling pain after day one, contact your local Seattle podiatrist to ensure that the ankle isn't fractured and tendons haven't torn.

Call us today at 206-368-7000 for an appointment, often same day. You can also request an appointment online.

Get our free foot book "Happy Feet for the Rest of Your Life" , mailed directly to your home.

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

Follow Dr. Berg on Facebook, Twitter, and Google+


By Dr. Rion Berg
September 26, 2014
Category: Heel pain

New runners are often anxious to just get out there and hit the jogging trail. Weight loss and getting in shape are frequently cited reasons for wanting to start a running program. Like most physicians, I’m thrilled when my patients want to start exercising but I’m also want to make sure my patients are aware of potential foot and ankle problems when they take up a new sport.

Heel Pain

If you notice pain in the morning as soon as your feet touch the ground, you probably have plantar fasciitis, a very common condition among new runners and seasoned runners. The plantar fascia is a thick band of tissue that runs from the heel and inserts into the base of the toes. Running can cause this band to stretch beyond its capacity causing inflammation and pain. This occurs commonly in runners who have faulty foot mechanics and/or tight calf muscles.


Neuromas are most common in women runners but men can also develop them. They most commonly occur between the 3rdand 4thtoes and are caused by high heel use or narrow shoes. Pain can be alleviated by use of pads and ultrasound guided injections.

Achilles tendonitis

As a new runner you might experience Achilles tendonitis particularly if you are overzealous in your training and don’t do proper warmup and stretching. Improper footwear and overpronation also increase risk of this condition. Rest, icing, and use of anti-inflammatory medications are used initially and then assessment of the situation by a podiatrist will determine how to prevent this condition from reoccurring.

Ankle sprains

Often new runners are trying out a variety of running surfaces to see what works best. They make the mistake of running on uneven ground where turning an ankle is more likely. Don’t ignore a sprained ankle. Sprains can be just as bad as a break and can take longer to heal. Use the RICE protocol until you can get in to be seen by a podiatrist.

For more information about starting a new running program or treating an existing foot or ankle condition the Foot and Ankle Center of Lake City can be reached at 206-368-7000 or you may request an appointment online.


Coming in fourth in a snowboard semi-final, Trevor Jacobs flew down the slopes twice on Tuesday at Sochi even though it was very likely he had a broken ankle. He heard a loud pop when he took off during the first heat but continued to compete anyway. Apparently he’s had major problems with the ligaments around his cuboidbone and a broken anklewas confirmed once he got off the slopes.

As a Seattle podiatrist I always tell my patients that foot and ankle pain are not normal. Many of you are very active indoor and outdoor sports enthusiasts which I applaud. Although I always recommend physical activity for my diabetic patients and all patients who can be active, pushing through pain like an Olympian is never a good idea.

So what do I recommend if you do if you break or sprain your ankle?

  • As soon as possible follow the RICE Protocol:
    • Rest- keep weight off of the ankle until your physician or surgeon tells you otherwise.
    • Ice & Compression - as soon as you are able, an ice pack should be applied to the area (with a layer of cloth between your skin and the ice) and held in place with an ace wrap or elastic bandageto provide compression.
    • Elevation- Elevate your feet higher than your heart to promote drainage from the swollen area.
  • A severe sprain will often mask a broken ankle, so it’s important that you be seen right away. If you can’t get in to see a foot and ankle surgeon, go to the emergency room so that your ankle can be properly evaluated.
  • Follow all the recommendations of your foot and ankle surgeon which may likely include a course of anti-inflammatory medications and immobilization so that the bones and surrounding tissue can heal.

If you suspect a broken ankle, please call our Seattle podiatry office at once so you can be seen that same day. Call us at 206-368-7000.

Fortunately for the Seahawks and Seahawk fans, K.J. Wright has a chance to play on Sunday against the 49ers according to head coach Pete Carroll. Wright missed the last four games after breaking his right foot against our current rivals. As you watch the game this Sunday with your family you may be thinking about how to prevent sports injuries in your own kids.

Soccer is one of the most popular youth sports in Seattle. Some of the more common injuries in soccer are sprains and broken ankles. Soccer involves a lot of turning, twisting, and sudden movements. These can put a player off balance and set them up for injury.

Preventing Sprains and Ankle Injuries in Sports

  • Check your kid’s shoes to make sure they aren’t wearing down in ways that could set them up for an injury.
  • Encourage stretching and warm ups before play. Calf stretches and light jogging will get blood circulating and warm up ligaments.
  • Make sure that the surface they are playing on is even. Dips and holes in the field are a set up for injuries.
  • Taping and use of ankle braces can be very helpful in preventing injuries.

What Do To When An Injury Occurs

  • Ankle injuries should be treated immediately using immobilization and therapy. The purpose is to restore strength and balance for the most complete recovery.
  • Ankle sprains are often more than just a sprain and can include cartilage injuries or broken bones without your child knowing it. Early assessment and treatment of a sprain will help get your kid back into the action.
  • Ankle fractures are more serious and require immediate attention.
  • Turf toe is another common soccer injury. It occurs when the big toe is overextended during play which creates a jamming of the joint and severe chronic pain. Oral anti-inflammatory medications and taping are the first line in treating this injury. Depending on other factors more aggressive treatment may be needed.

Don’t hesitate to contact the Foot and Ankle Center of Lake City to see one of our Seattle podiatrists if your child sustains a sports injury. To make an appointment, call us at 206-368-7000.