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.
GET YOUR ANKLE MOVING!
In our last ankle post we talked about how one of the biggest errors in ankle sprain rehab is being too cautious. Within 48 hours of a mild ankle sprain we try to achieve as much range of motion within pain tolerance. The 4 primary directions the ankle moves are:
There's a lot of people who will point to their foot or heel, and say it's their ankle. By the end of this post you should know the difference! The ankle is actually more of a region. You can feel it by tracing down your lower leg, when you get to a large bony knob on the outside of the leg, it's right in front of this. The ankle is composed of 3 joints:
'Don't Worry It's Just an Ankle Sprain'. How many times have we heard this? Be it friends, doctors, coaches, we all think ankle sprains are no big deal. Tell the Toronto Raptors that. If you're from Toronto, you know forward Demar Derozan suffered a lateral ankle sprain a few weeks ago and they've lost most games since!
Ankle sprains are the MOST common injury in sports and exercise. In the NBA there are approximately 100 every year! This is an injury to the ankle ligaments (attach bones together), usually caused by rolling your ankle. Around 80% of them will be lateral (outside) sprains. This is from quick twisting or pivoting of the foot on the ground (like when DeRozan does a crossover). There are a few reasons these can happen:
Milner Chiropractic and Sports Injury Clinic