Inversion Ankle Sprains
An inversion sprained ankle is one of the most common injuries caused by sports and can be very frustrating for a coach and the athlete. The ankle is the most common joint injured in athletics especially basketball, football and cross country running. You don't have to be an athlete or even a "weekend warrior" to twist your ankle and hurt it. Something as simple as walking on an uneven surface can cause a painful, unbearable sprain. A sprained ankle refers to soft tissue damage (mainly ligaments) around the ankle, usually caused by an inversion injury (where the ankle is twisted inwards) or an eversion injury (where the ankle is twisted outwards). Often said it is better to fracture an ankle rather than to sprain an ankle. A fractured ankle will completely heal itself with proper care and rehabilitation the athlete can return to 100% playing capacity. Unfortunately once an ankle has been sprained the ligaments will never fully heal. With proper exercise and rehabilitation ankle sprains can be treated effectively.
A summary of the anatomy behind an ankle is the ankle joint is composed of the malleoli of the tibia and fibula, which fit into the talus and function as a hinge joint. In weight bearing, the weight of the body is transmitted to the talus, tibia and the fibular malleolus forms the lateral aspect of the ankle joint but is not responsible for any weight bearing. The foot articulates within the ankle joint by way of contraction of the two heads of the gastrocnemius and soleus muscles that cause plantar flexion and the anterior muscles that causes dorsiflexion. The upper surface of the talus is convex and the under the tibia is concave which is allowing rotational gliding. The talus is w...
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...ercises to help range of motion are:
• Ankle pump- Point toe and pull back toward shin. Repeat 30 times.
• Towel Stretch- Loop towel around foot and pull back for 20 seconds Repeat 3 times.
• Bent knee towel stretch- Loop towel around foot with knee bent. Pull back for 20 seconds. Repeat 3 times
• ABC’s- Pretend you are tracing the letters of the alphabet with your foot. Repeat alphabet twice.
Exercises to help strengthen your ankle are:
• Plantar flexion- Loop a resistance band around ball of foot and hold ends in hand. Point foot/toes down as far as possible like pressing on a gas pedal. Repeat 10-30 times.
• Dorsiflexion- loop the resistance band over the top of forefoot at the base of the toes. Pull foot/toes upward toward the lower leg, going as far as possible. Repeat 10-30 times.
• Eversion- Loop the resistance band over outside edge of foot just
Ankle sprains have three degrees of injury ranging from 1-3. The level of the ankle sprain is determined by the amount that the ligament is torn or stretched. A grade one sprain is categorized as a slight stretching and damage to the fibers of the ligament. A grade 2 sprain is characterized as partial tearing of the ligament and abnormal laxity of the ankle. A grade 3 sprain is characterized by complete tear of the ligament if it can be pushed or pulled in certain movements there is gross instability. The movements of the ankle are abduction, adduction, plantar flexion, dorsiflexion, and inversion, eversion. The ligaments of the ankle hold the ankle bones and joint into position. These ligaments protect the ankle joint from abnormal movements such as twisting, turning, and rolling of the foot.
Therapeutic stretches of the gastrocnemius and soleus muscles. If the ligament are weakened, cross fiber friction them to try to regain some of the integrity of the ankle back.
This article is about the results of a survey conducted by three PhD’s; Janet Simon, Matthew Donahue, and Carrie Docherty, and was published by the International Journal of Athletic Therapy and Training. The purpose of the survey was to determine Athletic Trainers current utilization of ankle support, and to determine ATs current attitudes towards the use of ankle taping and bracing. It gives some history and benefits of ankle bracing and taping, and how it has become a multimillion dollar industry, considering that 66-73% of all college athletes have reported an ankle sprain. Also, a third of people with ankle sprains will either re-sprain the ankle or report feelings of instability after the initial sprain. Ankle taping has become essential part of sports medicine,
A 18-year-old male collegiate soccer athlete presented into the athletic training room with ankle pain. This ankle pain was due to a change of direction drill. The soccer team had been out on the field to get in shape for pre-season sprinting. The athlete had plantar flexed and inverted his left ankle. This athlete stated that he had no previous health issues prior to ankle in...
Or if you have stairs at home, you can also do step ups to strengthen your lower leg muscles as well as your knees and hip joints. To do step ups, place your right foot on the stair platform and press on your right heel while you bring your left foot to the platform. Then return to your starting position with your right foot going down followed by your left foot. Then step onto the platform again using your left foot next. Do this 10 to 12 times on each leg for 3 sets.
Functional ankle instability is described as the tendency of the foot to ‘give way’.1 Functional instability (FI) is defined as the subjective feeling of ankle instability or recurrent, symptomatic ankle sprains (or both) due to proprioceptive and neuromuscular deficits.2 Individuals reporting giving way in the absence of a mechanical deficit are usually classified as having FAI.Incidents of the ankle “giving way”, is reported in 40% to 60% of individuals who suffer at least one ankle sprain. 3,12,16,19,26
Dab on a cotton ball and rub it. You may also put a cotton ball soaked as a compress for an immediate cooling effect. Do this two times a day in the evening and when in the morning.
There are many injuries in general, but sports injuries? Sprains and Strains are the most common injuries in sports. “Sprains are injuries to ligaments, the tough bands connecting in a joint. Suddenly stretching ligaments past their limits deforms or tears them” (Hoffman 1). Ligaments are like springs in a sense that when you stretch a spring, it will return to it’s normal state unless they are
The soleus, gastrocnemius and tibialis anterior contract isometrically to keep the ankle stable at 90 degrees (Teachpe.com n.d.) (The previous reference identified was used to identify key joint types and muscles throughout my analysis).
Researchers have studied how to treat an ankle sprain, but there are not as many that have looked at whether using tape or using a brace is more effective in preventing injury.1, 3 Those who focus on prevention take into account proprioception, patient satisfaction, cost-benefit, and kinematics.2, 3, 4, 5 Evaluating various evidence provided in research, athletic trainers can decide which intervention is best suited for their practice.
The highest incidence of injury is to the outside aspect of the ankle and is called inversion sprain of the ankle. This happens when the dancer turns the foot inward, placing an abnormal stretch on the outer ankle ligament. for the dancer with flat feet and/or pronated feet, inside sprains are more common and more serious. Usually a dancer has a high level of flexibility in the ankle region, and it takes a great deal of force to actually cause a sprain. If this force is great enough, ligaments will be torn and even a part of the outer ankle bone may be pulled away.
Traumatic injuries seem to occur a lot in the sport of football. Knee injuries seem to be one of the most occurring traumatic injuries in football (Become an Advocate for Sports Safety). The main types of traumatic knee injuries are: tearing/spraining of the anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), medial collateral ligament (MCL), and the meniscus, which is the cartilage that is in the knee (Become an Advocate for Sports Safety). The anterior cruciate ligament (ACL) is a very vital ligament in the knee. It is the main stabilizer of the knee. Surprisingly usually the anterior cruciate ligament is torn from a non-contact twisting of the knee (5 Most Common Football injuries (and How to Prevent Them)). The knee normally pops and it will begin to swell and it may feel unstable (5 Most Common Football injuries (and How to Prevent Them)). Swelling depends on the severity in the tear of the ligament. The anterior cruciate ligament is one of the four main ligaments that provide stability to the knee joint (Common Football Injuries). It is the most important out of the four. Injuries to any of the cruciate ligaments in the knee are most of the time sprains (Common Football Injuries). The anterior cruciate ligament being the most often stretched, strained, sprained or either tore (Common Football Injuries). Most of the knee injuries that occur in footbal...
An ankle fracture is a break in one or more of the three bones that make up the ankle joint. The ankle joint is made up by the lower (distal) sections of your lower leg bones (tibia and fibula) along with a bone in your foot (talus). Depending on how bad the break is and if more than one ankle joint bone is broken, a cast or splint is used to protect and keep your injured bone from moving while it heals. Sometimes, surgery is required to help the fracture heal properly.
• When sitting or lying down, raise (elevate) your feet. Try putting some pillows underneath your lower legs.
All information here was written by Andrea Lasner and Amanda Greene on Johns Hopkins Medicine website. Ankle injuries are common in the dance industry because they happen unexpectedly. When an ankle is sprained, ligaments on the inside or outside of your foot get twisted or overstretched. They're usually caused by incorrect landing. The ankle is frequently injured in dance because it accounts for 57% of dancers’ reported injuries .