
Discover the Path to Stronger, Pain-Free Feet and Ankles
Our feet and ankles are the unsung heroes of our mobility, supporting us day in and day out. However, when foot and ankle problems arise, they can significantly impact our quality of life. At Achieve Therapy, our physical therapists play a crucial role in addressing these issues, helping individuals regain mobility and reduce discomfort.
Read on to learn more about common foot and ankle problems, preventative strategies, and how our physical therapists can make a difference in your journey towards better foot and ankle health.
Common Foot and Ankle Problems
Foot and ankle pain can affect our everyday lives and happens to many of us. It might be because we use our feet a lot, get injured, or have some health issues. Let’s talk about what usually makes our feet and ankles hurt and how we can do something about it.
Plantar Fasciitis
Plantar fasciitis is characterized by pain in the heel, especially in the morning or after prolonged sitting. Strengthening the calf muscles can help alleviate the strain on the plantar fascia. Wearing supportive shoes with proper arch support, maintaining a healthy weight, and avoiding excessive high-impact activities are essential preventive measures.
Achilles Tendinitis
Achilles tendinitis occurs when the Achilles tendon, the large tendon at the back of your ankle, becomes inflamed. This can result in pain and stiffness in the back of the ankle. Incorporating calf-strengthening exercises, gradually increasing exercise intensity, and wearing appropriate footwear can help reduce the risk of Achilles tendinitis.
Ankle Sprains
Ankle sprains are common injuries caused by overstretching or tearing the ligaments around the ankle joint. They often lead to pain, swelling, and instability. Practicing balance and proprioception exercises can enhance ankle stability.
Bunions
Bunions are bony bumps that develop at the base of the big toe, causing pain and deformity. They are often aggravated by wearing ill-fitting shoes. Choosing shoes with a wide toe box that allows proper spacing for the toes is essential. Avoiding high heels and considering orthotic devices for added support can alleviate bunion-related discomfort.
Flat Feet (Pes Planus)
Flat feet result from a lack of arch support, leading to discomfort and instability. This condition can impact walking and overall foot function. Strengthening the muscles in your feet and arches through specific exercises can provide better support. Additionally, using orthotic insoles in your shoes can help maintain arch height.
Our Patients Are Getting Great Results

The Role of Achieve In Your Recovery
Our highly skilled physical therapists are experts in assessing and addressing foot and ankle problems. We can play a vital role in your journey towards better foot and ankle health by conducting comprehensive evaluations. These evaluations involve:
Strength and Range of Motion Testing: We’ll assess the strength of your foot and ankle muscles and evaluate joint mobility.
Assessment of Gait and Movement Patterns: Our physical therapists analyze your walking and movement patterns to identify any abnormalities or areas of concern.
Functional Testing: Your physical therapist may perform functional tests to determine how well your feet and ankles perform various activities.
Based on the evaluation findings, we’ll develop a personalized treatment plan tailored to your individual needs. This plan may include:
Targeted Exercises: Stretching and strengthening exercises targeting the foot and ankle muscles are effective in helping to manage most foot and ankle issues.
Manual Therapy Techniques: Manual therapy techniques, including joint mobilizations and soft tissue work, can reduce pain and improve ankle and foot mobility.
Gait Activities: Gait activities are instrumental in addressing any abnormal walking patterns and gait disturbances in individuals with foot and ankle problems.
Neuromuscular Reeducation: We often use neuromuscular reeducation techniques to improve proprioception and balance in individuals with ankle instability.
Functional Training: Functional training is used to mimic real-life movements and is essential in restoring functional abilities and preventing recurrent injuries.
Our team is highly skilled at identifying and educating our patients about proper footwear, self-care techniques, and injury prevention strategies, an essential aspect of physical therapy. Education enhances patient compliance and promotes better long-term outcomes.
Empower Your Feet and Ankles Today
Don’t let discomfort or limitations hold you back. Call Achieve Therapy and let one of our skilled therapists guide you to healthier, pain-free feet and ankles. Your well-being is worth every step of the way!
Dear friends and community,
As many of you know, our dear PT partner Laurie and her family have been facing an incredibly challenging journey. Laurie’s father, Richard, has been battling Guillain-Barré Syndrome after falling seriously ill this summer. After being hospitalized and undergoing extensive treatment in Grand Forks and Fargo, Richard has now been transferred to a facility in Utah for further care. This ongoing medical journey is overwhelming, and the family is dealing with mounting medical bills, travel expenses, and the uncertainty of his future care. The worries are overwhelming at times for Richard’s wife, Peggy, with a necessity to focus only upon the day she is in. We want to come together as a community to support Laurie, Richard, and their family during this difficult time. We’re hosting a T-shirt Fundraiser to help ease some of the financial burden. T-shirts will be available for $20 each with all proceeds going directly to the family. We have a goal of raising $10,000 to help with medical expenses, travel, lodging, and the ongoing care that Richard needs.

How to Participate:
- T-shirts will be available for sale at our EGF and Grand Forks locations (Cash, Check, or Venmo)
- We can ship a t-shirt for $25.00 Click here for the shipping option
- Even if you don’t want a t-shirt, donations are greatly appreciated and will make a huge impact! Click here to Donate
As her patients know, Laurie is a giver – let’s show our love and support for Laurie and her family as they continue to navigate this incredibly tough journey. Together, we can make a difference and help them focus on what truly matters—being there for each other.
Thank you so much for your generosity! Below is a full story of Richard’s journey:
Richard’s journey started in June when he got sick with a respiratory infection. He was starting to feel better from the virus after a few weeks. Saturday, July 20th, he noted some unusual weakness in his arms when lifting things around home. On Sunday, July 21st, he awoke and felt very weak in his legs upon standing. He noted that his balance was off and he had numbness and tingling in his fingers and toes. He was worked up in ER for stroke and cardiac involvement, and nothing was found. He was discharged after a short stay in the hospital. As the week progressed at home, his body continued to lose strength, to the point that he was no longer able to stand or walk on his own. He was hospitalized again, and this time, he was diagnosed with Guillain-Barre Syndrome. He was hospitalized in Grand Forks for 2 weeks before being transferred to Pam Rehab in Fargo for a progressive rehab stay. The weakness continued to progress into week 3, causing trunk and respiratory weakness. He sustained a cardiac arrest on Monday, August 5th and was hospitalized at Sanford Hospital where he remains today.
Very little progress brings the doctors and the social worker from the hospital around to start talking about “placement”. They have pushed for Peggy, Richard’s wife, to consider taking him home. Not a chance that she could manage his 24/7 care at this time. Concern about care and progress overshadowed at times by concern about number of Medicare days, insurance constraints and limits. The worries are overwhelming at times for Peggy with a necessity to focus only upon the day she is in.
Aside from current mounting medical bills, there are ongoing/future treatment expenses due to the impending end of his insurance coverage/limits. Most recently, Richard has been transferred to a long-term care facility in Provo, Utah that specializes in ventilator care and weaning. At present, Peggy diligently keeps a bedside vigil and sleeps in Richards’s room while their three daughters all travel to see him from Grand Forks with one traveling from eastern Wisconsin.
As the holidays approach, please consider helping this family by taking some of the financial burden from them. The entire family are givers!! They are all contributors to our community with their personal and professional lives. They think of others first! Let the givers be receivers!!
Meet Our Team
Grand Forks Workshops
Rotator Cuff

Frozen Strawberry Yogurt Bites
Ingredients:
- 1/2 cup chopped strawberries
- 1 cup plain Greek yogurt
- 2 tablespoons honey
Directions:
- Mix strawberries, yogurt and honey in bowl. Add to heart-shaped molds or ice cube tray.
- Freeze at least 2 hours, or until set.

Choosing the Right Footwear
When selecting the perfect pair of shoes, there’s more to consider than just style and comfort. Your choice of footwear plays a pivotal role in maintaining the health of your feet and ankles. Use this checklist and step confidently towards happier, healthier feet:
- Arch Support Matters: Look for shoes with adequate arch support. Well-supported arches can help prevent strain and discomfort.
- Cushioning for Comfort: Opt for shoes with sufficient cushioning in the sole. Avoid shoes with too much cushioning that makes you feel unsteady when you walk.
- Fit is Essential: Ensure your shoes fit correctly. An improper fit can lead to blisters, corns, and other foot problems.
- Heel Height Matters: High heels can increase pressure on the forefoot and contribute to issues like bunions and pain in the ball of the foot.
- Activity-Specific Shoes: Choose footwear designed for your intended activity. Running shoes differ from hiking boots, and each serves a unique purpose. Match the shoe type to your activity to ensure proper support and functionality.
Understand your foot type, such as flat feet or high arches. Above all, prioritize comfort. Your shoes should feel comfortable from the moment you put them on.
Take Action for Your Foot Health
Choosing proper footwear is not just about style; it’s critical to safeguarding your foot and ankle health. If you’re looking for guidance when selecting your next pair of shoes, call Achieve Therapy. Your feet will thank you!
We Are Hiring for PTA and PT positions!
Interested in Joining Our Achieve Therapy & Fitness Team?
The team at Achieve Therapy, LLC takes joy in helping people in our communities Move Better, Feel Better & Play Better. If you are passionate about delivering quality care and making a real difference in people’s lives, we want you at Achieve Therapy! To fulfill our mission of helping people achieve “Performance for Life,” Achieve employs team members that are innovative, independent thinkers who have a willingness to learn and are coachable.

Online Fitness Classes: November 1st – March 31st!
For our members heading south for the winter, we’re thrilled to offer limited live stream, online classes so you can stay active and connected, no matter where you are!
Mondays, Wednesdays, Fridays
8:00 a.m. CST – Move & Groove
9:00 a.m. CST – Yogalates
10:00 a.m. CST – Stability & Balance
Tuesdays & Thursdays
Tuesday: 8:30 a.m. CST – Beginner Yoga
Thursday: 8:30 a.m. CST – Gentle Flow
FREE for Active Members
$37/month for Silver Sneakers Members
$175 Bundle Deal (Nov. – March)
Our fitness staff will be available for any questions!
Your Journey Your Choice
Did you know we can see you for PT with or without a doctor or other healthcare provider’s referral? One of our physical therapists will evaluate you, and customize a treatment plan to reduce your pain and get you moving better. Refer yourself or someone you care about! Get started today!

Sources
- https://www.jospt.org/doi/full/10.2519/jospt.2021.0504
- https://journals.lww.com/acsm-csmr/fulltext/2019/06000/ankle_sprains__evaluation,_rehabilitation,_and.7.aspx
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8696890/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241541/
- https://healthyfamilyproject.com/recipes/strawberry-yogurt-bites/









