Milner Chiropractic and Sports Injury Clinic
  • Home
  • Services
    • Fees
    • Chiropractic
    • Massage Therapy
    • Physical Therapy
    • Acupuncture
    • Orthotics
  • About
  • Team
  • Conditions
    • Low Back Pain
    • Neck Pain
    • Headaches
    • Shoulder Pain
    • Elbow Pain
    • Wrist / Hand Pain
    • Hip Pain
    • Knee Pain
    • Ankle Pain
    • Foot Pain
  • Resources
    • Blog
    • News
  • Contact Us
  • Book Now

April 28, 2017 - Ankle Sprains are Also 'Strains'

4/28/2017

0 Comments

 
Your ankle sprain is also a 'strain'. Ligaments aren't the only injured tissue with an inversion ankle sprain. The fibulas muscles and tendons (outside leg muscles) are commonly injured as well. These are very important to rehab as to get balance of the ankle improved and prevent re-injury. A great way to rehab this area is banded 'Monster-Walks'.

Monster Walks - Place a looped theraband around your forefeet. This forces you to have to resist the band from bringing your foot into adduction (turning in). This will help retrain the fibulas muscles on the side of your lower leg. It will help with balance of your ankle, activate your glutes and co-ordinate your knees! Perform slowly and with control. You should feel the exercise mostly on the outside of the hip and lower leg.

Using these you can bulletproof your outside leg muscles and prevent future sprains. Perform 10-12 reps in each direction.
Picture
0 Comments



Leave a Reply.

    Milner Chiropractic and Sports Injury Clinic
    ​

    Archives

    February 2021
    May 2019
    April 2019
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    November 2017
    October 2017
    September 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016

    Categories

    All
    Ankle
    Hamstring
    Hip
    Injury
    Knee
    Low Back
    Neck
    Quote
    Rehab
    Run
    Running
    Shoulder
    Sports
    Sprain
    Strain
    Stretch

    RSS Feed

Location:
10 Milner Business Court, Suite 101
Scarborough, ON,     M1B 3C6
​P: 416-299-5455
​milnerchiropractic@gmail.com
Social Media
  • Home
  • Services
    • Fees
    • Chiropractic
    • Massage Therapy
    • Physical Therapy
    • Acupuncture
    • Orthotics
  • About
  • Team
  • Conditions
    • Low Back Pain
    • Neck Pain
    • Headaches
    • Shoulder Pain
    • Elbow Pain
    • Wrist / Hand Pain
    • Hip Pain
    • Knee Pain
    • Ankle Pain
    • Foot Pain
  • Resources
    • Blog
    • News
  • Contact Us
  • Book Now