Foot Sprains and Strains – Recovering Strength and Stability After Injury

Your feet bear your body’s full weight with every step, so even a minor twist or overstretch can cause painful injury. Foot sprains and strains are two of the most frequent causes of acute foot pain and swelling
  • A sprain occurs when ligaments—the tough bands connecting bones—are overstretched or torn.
  • A strain involves muscles or tendons that have been pulled or overused.
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Both injuries can range from mild to severe, affecting your ability to walk, stand, or wear shoes comfortably.
At Dr. Burke Orthopedics, we help patients across Pearland, Houston, Friendswood, and Southeast Texas recover quickly and safely through individualized treatment plans that restore stability, flexibility, and confidence

Understanding Foot Sprains and Strains

These injuries most often result from sudden twisting, tripping, or overuse of the foot’s supporting structures.
Depending on the location and severity, they may involve:

  • Midfoot sprains: Often due to twisting or high-impact landing.
  • Toe sprains: Caused by stubbing or sudden extension (“turf toe”).
  • Arch strains: Result from repetitive overuse or inadequate support.
  • Ankle-adjacent sprains: Sometimes extend into the lower foot ligaments.
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Common Causes and Risk Factors


Causes:
 
  • Rolling or twisting the foot inward or outward.
  • Jumping, running, or pivoting on uneven surfaces.
  • Wearing unsupportive or worn-out footwear.
  • Tripping or landing awkwardly after a jump.
  • Overstretching during athletic activity or exercise.
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Risk Factors:

  • Sports requiring rapid directional changes (basketball, soccer).
  • Weak or fatigued muscles
  • Prior foot or ankle injuries.
  • Flatfoot or high arches altering weight distribution.
  • Walking or running on uneven terrain.
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Symptoms

 

Depending on severity, symptoms may develop immediately or gradually:

  • Pain when bearing weight or pushing off.
  • Swelling and bruising around the affected area.
  • Tenderness to touch or stiffness in movement.
  • Instability or difficulty walking normally.
  • Muscle spasms or tightness (in strains).
  • A popping sound at the time of injury (more common with sprains).
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Mild injuries may heal with home care, but moderate to severe cases require orthopedic evaluation to avoid chronic instability or re-injury.

Diagnosis

 

At Dr. Burke OrthopedicsDr. Robert L. Burke conducts a complete evaluation to determine whether the injury is a sprain, strain, or fracture.

Diagnostic Steps:

  • Medical history: Details about how the injury occurred.
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Physical examination:

  • Checking swelling, bruising, and range of motion.
  • Identifying specific tender ligaments or muscles.
  • Testing balance and stability.
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Imaging:

  • X-rays: Rule out fractures or joint displacement.
  • MRI or Ultrasound: Identify soft-tissue damage or partial tears.
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This precise assessment ensures you receive the right treatment for a full recovery.

Treatment Options at Dr. Burke Orthopedics

 

Treatment is guided by injury grade (mild, moderate, severe) and focuses on pain relief, healing, and preventing future instability.

Non-Surgical Treatments

  • R.I.C.E. protocol: Rest, Ice, Compression, and Elevation for the first 48–72 hours.
  • Immobilization: Temporary bracing or supportive taping to stabilize the foot.
  • Anti-inflammatory care: Short-term NSAIDs to reduce pain and swelling.
  • Gradual weight-bearing: Guided return to activity as healing progresses.
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  • Stretching and strengthening:
  • Gentle toe curls and calf stretches.
  • Progressive resistance exercises to restore stability.
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  • Improves range of motion and strength.
  • Includes balance training and manual therapy.
  • Prevents scar tissue tightness that can limit mobility.
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  • Platelet-rich plasma injections may accelerate healing in moderate soft-tissue injuries.
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Most mild sprains and strains heal within 4–6 weeks with conservative management.

Surgical Treatments

  • Surgery is rarely required but may be considered for severe ligament tears or chronic instability.

    Surgical Options:

  • Ligament repair or reconstruction: Reinforces damaged structures to restore joint stability.
  • Tendon repair: Addresses complete muscle or tendon tears.
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  • Used for complex cases involving multiple ligaments or recurring instability.
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Modern techniques allow for smaller incisions, faster recovery, and lasting support.

Recovery and Rehabilitation

 
Typical recovery timelines:
  • Mild injury: 2–4 weeks for pain and swelling to resolve.
  • Moderate to severe: 6–10 weeks with structured therapy.
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Rehabilitation goals:

  • Restore full range of motion and strength.
  • Improve balance and proprioception.
  • Gradually return to sports or daily activities.
  • Prevent recurrence through proper conditioning and footwear.
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A guided rehab plan ensures the ligaments and muscles heal strong and stable.

Long-Term Outlook and Prevention

 

With proper treatment and ongoing foot care, most patients fully recover from plantar fasciitis and resume normal activity.

Prevention tips:

  • Always warm up and stretch before activity.
  • Wear supportive, well-fitted shoes for your foot type.
  • Strengthen foot and ankle muscles to maintain stability.
  • Replace worn shoes or orthotics regularly.
  • Be cautious on uneven terrain or slippery surfaces
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Call Dr. Burke Orthopedics if you experience:

When to Seek Medical Care

 

You should schedule an appointment with Dr. Burke Orthopedics if you experience:

  • Persistent pain or swelling after a twist or fall.
  • Inability to bear weight or move your foot.
  • Severe bruise or visible deformity.
  • Pain worsens despite rest and home care.
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Early diagnosis ensures proper healing and prevents chronic instability.

Take the Next Step Toward Recovery

Foot injuries can happen in a split second—but with the right care, you can get back on your feet with confidence.
At Dr. Burke Orthopedics, we provide expert evaluation, targeted therapy, and personalized rehabilitation to help you heal fully and prevent future setbacks.

Call (713) 436-3488 or Request an Appointment Online to schedule a consultation with Dr. Robert L. Burke, board-certified orthopedic surgeon serving Pearland, Houston, Friendswood, and Southeast Texas.

Medical Disclaimer:

This content is for educational purposes only and does not replace professional medical advice or diagnosis. Always consult a qualified healthcare provider regarding any injury or persistent foot pain. Seek immediate medical attention if you cannot walk, experience severe pain, or notice deformity after an injury.

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