Structal kins lab project
- 1. • Andrew O’Neal • Logan Martin • Myranda Hand • Quinnlyn Diehl
- 2. Rolling your ankle is called a “sprain”. A sprain occurs when a ligament, (the fibrous tissue that connects bone to bone in a joint), is stretched beyond its normal capacity and is damaged. The most common ankle sprain out there is called a lateral ankle sprain
- 3. Athletes involved in sports requiring quick changes in direction are at a higher risk of developing an ankle sprain Athletes have to cut and pivot on a dime in many sports like basketball, football, tennis, soccer, and volleyball An ankle sprain happens when the athletes ankle twists, usually a loud snap or crack and then sudden pain will occur
- 4. The ligaments will be stretched and have slight tears. There will be swelling and mild tenderness around the ankle. Walking will cause minimal pain.
- 5. Ligaments are partially torn and will be tender to touch. This will make walking difficult.
- 6. This is the most serve sprain in the ankle Ligaments will be completely torn and will be very tender when touched The ankle will be very unstable and walking will be difficult to no use at all
- 7. Talocrural joint (ankle joint), Tibia, Fibula, Talus bones The main articulation is between the Talus and Tibia Calcaneus
- 8. There are three major ligaments on the lateral side of the ankle. The Anterior Talofibular Ligament which runs from the fibula to the talus in a horizontal fashion. Posterior Talofibular Ligamanet and if this one is torn it’s a grade 3 ankle sprain Calcaneofibular Ligament
- 9. The most common mechanism of an ankle injury is inversion of the plantar-flexed foot. This causes damage to the lateral ligament complex
- 10. The ankle should be stable and recover in seven to ten days. The swelling will go down You will be able to put weight on the injured ankle You will have full range of motion in the ankle You will be able to participate in light physical activity Ex. Running, jumping
- 11. This can keep you out for a month or longer. Often associated with large amounts of swelling and even bleeding in the joint
- 12. This causes enormous amounts of swelling and bleeding You may need surgery if there is too much instability You will be out for a couple month to a year if needing surgery You will also be more likely to re-injure the ankle down the line
- 13. Like most common injuries the first aid treatment for ankle sprains is rest, ice, compression, and elevation (RICE). This should minimize the bleeding and swelling that occur in and about the ankle joint. Controlling the swelling significantly reduces recovery time
- 14. For 1st and 2nd degree sprains an air-cast or gel-cast ankle brace is very useful This is made of 2 plastic shells containing air or gel-filled bladders, which are arranged on either side of the ankle and held in place by a flat stirrup that fits inside the shoe and straps around the ankle
- 15. With these ankle braces each step you take releases the bladders causing a change of pressure That pressure helps force out some of the swelling around the ankle The brace also prevents painful pronation and supination while allowing for nearly full flexion/extension
- 16. This aims at restoring full range of motion, the normal levels of strength and endurance, and position sense, or proprioception It is very important to maintain overall body flexibility and strength while the athlete is injured and recuperating Swimming is a great solution to not become deconditioned during this time
- 17. Resisted Plantar flexion - While sitting on the floor, loop a resistance band around the barefoot and gold onto its ends. - Plantar flex the foot slowly then allow for it to slowly return back to a resting position. - Aim for 10-15 reps with 3 sets. - Once this exercise feels easy, increase the strength of the resistance bands.
- 18. Resisted Eccentric Inversion - Particularly important in helping to prevent injury from reoccurring. - Athlete attempts to resist the therapist from everting the foot. - This strengthens the muscles which stabilize the ankle at the point where rollover/sprain would occur. - Resistance should be gradually increased.
- 19. Calf Raises - This will strengthen the calf and gastrocnemius muscles. - Aim for 3 sets of 10 and build up steadily. - Once this becomes easy, start performing the exercise on one leg only.
- 20. Active Planter Flexion and Dorsiflexion - While sitting down with foot elevated and ankle iced, pull foot up as far as it will go and hold it for a couple of seconds, then point your foot down as far as it will go and hold it for a couple of seconds. Repeat these actions for a couple of reps. - Advantage of these exercises is that the damaged ligaments will not be stressed by sideways movements. Also, the calf and shin muscles maintain strength and the blood flow helps to decrease swelling.
- 21. Active Inversion and Eversion - This exercise should only be done when pain is decreased and healing is established. - Turn the foot so they turn inward then outward. - Movement should be gradual, slow, and within limits of pain. - Circular motions of the ankle can also establish these movements.
- 22. Gastrocnemius Stretch - Place the leg to be stretched behind and lean forward against the wall for support, ensuring that the hell is kept in contact with the floor. - Hold stretch for 20-30 seconds and repeat 3 times (can be repeated multiple times daily). - Stretch should be felt at the back of the lower leg.