Are you experiencing pain and swelling over your ankle? Feeling like your ankle is unstable or might give way? These could be signs of a lateral ankle sprain. Since 30-50% of people who suffer an initial ankle sprain develop chronic instability, resting alone isn't always the solution.
Hi, I’m Zach Greenwade, and in today’s video, we’re diving deep into lateral ankle sprains-one of the most common injuries in sports and daily activities. We’ll cover everything you need to know to understand, manage, and prevent this injury.
Here’s what we’ll discuss:
Anatomy & Function:
The ankle joint is a hinge joint where the tibia and fibula bones of your lower leg meet the talus bone of your foot. This joint allows essential movements like walking, running, and jumping. It’s capable of four key movements: plantar flexion, dorsiflexion, inversion, and eversion.
What Causes a Lateral Ankle Sprain?
Typically, this injury happens when the ankle rolls outward, stretching or tearing the outer ligaments. This often occurs during activities that involve sudden twists or uneven landings, such as stepping off a curb, landing awkwardly, or playing sports like basketball and soccer. The anterior talofibular ligament is most commonly affected, followed by the calcaneofibular ligament. Previous injuries and younger age are significant risk factors.
Common Presentation:
Symptoms usually include pain and swelling on the front or middle of the ankle. More severe injuries might present with bruising or visible defects. There are three grades of ankle sprains, ranging from mild to severe. Chronic instability, characterized by pain, instability, and recurrent injuries, affects 30-50% of those with an initial sprain.
Why Resting Alone Isn’t Enough:
After an ankle sprain, you may lose proprioception, or the sense of where your foot is in space. That’s why we need to focus not only on strengthening exercises but also on improving joint awareness and motor control.
Exercises to Aid Recovery:
Level 1:
Banded 4 Movements: Enhance mobility and strength through various banded exercises.
Level 2:
Banded Front Crab Walk
2 Foam Pads: Improve stability and balance.
FHL (Flexor Hallucis Longus) Exercises
Foot Tripod: Strengthen the foot's arch.
Accessory Exercises:
Peroneal Strengthening
Tibialis Posterior Strengthening
Return to Jogging Drills:
To regain confidence and control while transitioning back to activities, try:
Seated Toe Taps
Seated Jogging
Plantar Flexion Walks
3 Rockers
Jogging on the Spot
Fracture Assessment:
We'll also cover the Ottawa Ankle Rules, a guideline for determining whether an x-ray is necessary. This includes checking for pain in the malleolar zone, tenderness in specific areas, or the inability to take four steps immediately after the injury.
If you found this video helpful, please give it a thumbs up, share it with others who might benefit, and subscribe to our channel for more injury recovery and prevention tips. Have questions or experiences with lateral ankle sprains? Drop them in the comments below!
Thank you for watching, and take care of your ankles!
#LateralAnkleSprain #AnkleInjury #SportsInjury #RehabilitationExercises #InjuryRecovery #OttawaAnkleRules
Timeline:
0:00 Start
0:36 Anatomy
0:47 What is causing this?
1:49 Common Presentation
2:52 Four Primary Movements
3:05 Level 1 Rehab Exercises
4:27 Level 2 Rehab Exercises
5:12 Balance/Accessory Exercises
6:35 Return to Running
7:52 Rule out Fracture
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
31 июл 2024
