Ankle injuries are a common problem in sports that require quick changes in direction, jumping, or running. A lateral ankle sprain, may be described as "rolling your ankle"
HOW DOES IT HAPPEN:
✔️ When the outside of your foot rolls forward or laterally, causing your Anterior Talofibular ligament to sprain.
The severity of this injury can range from mild to severe.
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WHAT IS COMPROMISED?
The Anterior Talofibular ligament is a ligament that attaches on the talus for your foot bone and the fibular of your leg bone. This is the common ligament that gets tensioned for these types of injuries.
What are the after-effects
🔴Chronic shoulder instability is unfortunately very common after first spraining the ligaments in your ankle.
🔴This is because the passive structures such as your joint capsule, labrum, and ligaments lose their integrity. So there’s a huge reduction in stability from these structures.
🔴Once they become loose, they will always be loose.
What should you do now: Importance of Ankle Stability
The Ankle and foot plays a pivotal role in lower body movement. It is the first body part that makes contact with any movement (walking, running, jumping). Its main role is be a solid base from the ground up. Because what happens at the foot is what affects the rest of the body. Without a strong base, the stability of the rest of the structures above will be affected.
Exercise 1: Single Leg RDLs
Exercise 2: Single leg Squats
Exercise 1️⃣: Balance on one leg and bring it back, making your body into a capital "T"
Exercise 2️⃣: Balance on one leg and drop down bringing your floating leg towards the mid shin of your planted leg.
Tip:
✅Try the exercise first without weight
✅Breakdown each movement step-by-step
✅Perform this exercise with light weight > 5-10 lb
If you're looking for professional help dealing with an ankle injury, our team at Prevention Werx Physical Therapy & Sports Performance is here to help. We specialize in sports injuries and can provide customized treatment plans to help you get back to doing what you love.
Contact us today to schedule a consultation
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