Do you keep ending up with an ankle sprain or struggle with foot pain resulting from issues like flat feet and bunions? We sit down with Dr Ananda Vella, an orthopaedic surgeon in Singapore and CEO of OrthoCare – Orthopaedics and Sports Medicine, to chat about these common concerns. Plus, he shares a few tips on keeping your joints strong and pain-free!
How can I stop spraining my ankle, and what’s the best way to heal if I do end up with an ankle sprain?
An ankle sprain occurs primarily because the lower limb is unable to protect itself at the moment of injury due to:
- Delayed reflexes of the correcting muscles of the ankle, usually made worse by muscle fatigue
- Tendency of a sprain to occur from a challenging terrain
- Poor footwear not suited for the terrain that is being walked on
- Pre-existing issues such as where the ankle ligaments or ankle shape predisposes a patient to frequent ankle sprains
As such, ankle sprains can be prevented by the following:
- Training: Training helps build up muscle strength and prevents muscle fatigue that can often occur while travelling. It’s therefore good to include plyometric exercises, strengthening, and balance and coordination drills in exercise routines.
- Regular breaks: Planning and taking regular breaks from walking during a trip helps prevent over-strain.
- The right footwear: Choosing proper footwear for the terrain that we are travelling on can go a long way. Generally, comfortable jogging shoes with a rocker-bottom profile, firm insoles, and a good grip help in securing your foot and ankle in most terrains.
- Visit your foot and ankle specialist: Finally, visit a foot and ankle specialist if you’re experiencing recurring foot pain or strains for proper footwear assessment, physiotherapy exercises, injection supplementation, and, as a last resort, the latest minimally invasive surgical techniques to resolve your foot pain effectively.
In the unfortunate instance that you do have an ankle sprain, do practice the RICE (rest, ice, compress, elevate) steps to relieve the pain. Then, consult a foot and ankle specialist to ensure there are no hidden fractures or ligament tears.
Bunions, flat feet and plantar fasciitis are common foot and ankle issues we like to ignore – until they start causing serious foot pain. How can I manage my condition?
Bunions, or hallux valgus, is a common condition where bony protrusions develop at the base of the big toe when it deviates towards the other toes, causing the joint to stick out. Bunions tend to worsen over time. Wearing bunion correctors and proper footwear, and doing foot exercises can help ease the foot pain, while minimally invasive surgery can provide a more lasting solution.
Meanwhile, flat feet pain arises when the entire sole makes contact with the ground. This can occur due to ageing, injury, strain or genetics. Over time, it can cause pain in the inner arch of the foot, knees, hips or lower back. As our body’s weight is borne from the feet through to the knees and hips, flat feet can cause such alignment to be lost as the foot shifts outwards or is overpronated. This places more stress on the joints, muscles and tendons, causing increased pain not just in the foot, but also in the knee, hip and back. You can ease the pain with insoles and proper strengthening of muscles, tendons and ligaments. More severe cases can be treated with surgery.
Finally, plantar fasciitis refers to the inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot from the heel to the toes. It often causes sharp pain in the heel, especially during the first steps after waking up or prolonged periods of rest. This is usually due to tight calf muscles. Preventative measures include stretching, wearing supportive footwear, avoiding overuse and maintaining a healthy weight. You can relieve the pain with orthotic inserts, night splints, medications, physical therapy or steroid injections. Meanwhile, more severe cases can be treated with surgery.
As an orthopaedic surgeon in Singapore, would you recommend exercise for my joint issues and foot pain? How much exercise is too much?
We all know the many wonders of exercise as medicine. From an orthopaedic standpoint, these benefits include:
- Maintaining a healthy weight to reduce joint stress and loading
- Preserving muscular strength and coordination to protect joints from injuries and foot pain
- Strengthening bones to maintain bone mass and prevent osteoporosis
- Improving joint health for better mobility and flexibility
It’s therefore encouraging that exercise can now be prescribed as “medicine”. The right “dosage” of physical activity is highly effective for the prevention, treatment and management of various health conditions.
As an orthopaedic surgeon in Singapore and sports medicine practitioner, I see patients with musculoskeletal injuries, foot pain and joint issues like arthritis, as well as elderly individuals looking to adopt exercise for better musculoskeletal health. They often understand the benefits of exercise but may not have a clear starting point. My role is to provide actionable advice and set clear, achievable goals.
Equipping patients with fundamental knowledge and adherence to basic exercise principles is a good starting point for most. This is particularly important for those unsure about the appropriate fitness level to aim for. They include individuals with chronic conditions, those inexperienced with exercise, or those prone to over-exercising.
Accredited healthcare providers play a key role by assessing physical activity and prescribing “exercise prescriptions” tailored to the patient’s health, fitness level and preferences. These prescriptions often include guidance on the frequency, intensity, duration and type of exercise, such as cycling, swimming or running, all from an orthopaedic perspective. The appropriate dosage of exercise varies based on an individual’s health condition, physical activity history and goals.
Finally, just as overdosing on medication can be harmful, excessive exercise can also lead to injuries. In my experience, orthopaedic injuries, foot pain and afflictions are common when exercise is overdone.
My goal is to equip patients with the knowledge and skills to incorporate exercise into their daily lives in a regular, consistent and sustainable manner. This approach not only prevents the aggravation of symptoms but also improves overall wellbeing, quality of life and longevity.
More about the doctor
Dr Ananda Vella is a Swiss and Singapore-trained, MOH-accredited consultant orthopaedic surgeon in Singapore with over 20 years of medical experience in treating children and adults of all ages. He specialises in general orthopaedic conditions, fractures and sports injuries. Besides practising at OrthoCare – Orthopaedics and Sports Medicine, with clinics at three locations islandwide (Mount Elizabeth Novena, Parkway East and Farrer Park hospitals), he also operates in private hospitals.
OrthoCare – Orthopaedics and Sports Medicine
- #05-48 Mount Elizabeth Novena Specialist Centre, 38 Irrawaddy Road
- #15-12 Connexion Farrer Park Medical Centre, 1 Farrer Park Station Road
- #02-05 Parkway East Medical Centre, 319 Joo Chiat Place
9772 0527 | orthocare.com.sg | IG @dranandavella
Like these insights from an orthopaedic surgeon in Singapore about dealing with foot pain or an ankle sprain? See our Health & Fitness section for more.
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