Ankle sprains are one of the most common lower limb injuries. Whether you’re a retiree doing the gardening 🌱 or an elite sports person ⛹️♀️, when an ankle sprain occurs it can be painful ⚡and annoying. To add to this, once you’ve experienced an ankle sprain the likelihood of it occurring again increases📈!
Things to understand 🤔 about the ankle:
➡️ The ankle is a joint made of three bones; tibia, fibula, talus (your foot is made up of lots of little bones too).
➡️ The ankle joint is also known as the talocrural joint, which is a hinge joint (yes, just like the hinge on a door). Functionally, this allows dorsiflexion⬆️ and plantar flexion⬇️.
➡️ The other little bones of the foot allow the ankle to invert and evert (turn inwards and outwards).
How does an ankle sprain occur?
◾The most common ankle sprain occurs when inversion is coupled with plantar flexion.
◾This puts the ligaments on the lateral side of the ankle under immense tension and can cause them to tear 🤕.
◾Like any structure (bone, tendon, muscle etc.) when pushed past its limit a ligament will break.
◾The most common ligament affected is the ATFL (anterior-talofibular ligament).
How bad is my ankle sprain?
⚠️Grade 1 Sprain – Minor damage to the ligament
⚠️Grade 2 Sprain – Partial tear of the ligament
⚠️Grade 3 Sprain – Full tear (rupture) of the ligament
How do I help my ankle sprain?
✔If you are experiencing pain⚡, a feeling of instability 😓, unable to weight bear 🚶♀️and there is considerable immediate swelling💧 (within minutes or a few hours of injury) you may have a moderate to severe ankle sprain. If this is you or you aren’t sure how bad your injury is – Go and see your healthcare professional👩⚕️.
✔Apply the RICER principles to an acute ankle injury.
✔Once appropriately diagnosed, the rehab journey 🏋️♀️ can begin so you don’t sprain your ankle again!
📸 Credit Maddy Thorpe - Now Health.
#osteopathy #osteo #osteoinsport #physiotherapy #physio #chiropractic #chiro #podiatry #myotherapy #manualtherapy #movement #movementiskey #exercise #rehabilitation #rehab #strengthandconditioning #sport #fieldhockey #running #footy #ankle #sprain #pain #ATFL
Athletes and avid gym goers, listen up! ⠀
First of all, we want to preface this by saying that we understand what it is to sit out or be told that you should rest. We've all been athletes, we've been injured, and we've been forced to sit out. We understand that seeing everyone else work hard sucks. However, what others are doing may not be the best thing for you or your body at this given point in time. ⠀
Sometimes rest is needed in order to heal and this is hard work. During these times it takes more toughness to stay away from the gym than it does to keep trucking along. It is so ingrained in us to keep working, but what if that work is only going to end up setting us back further? This would lead to even more time away from the gym, the ice, the court, or the field. ⠀
Give those aches and pains the time they deserve to heal up. Your body will thank you for it and you will get more longevity and fulfillment when your body starts to feel better. ⠀
#rest #recovery #work #hardwork #athletes #downtime #aches #pain #heal #sports #shoulder #knee #hip #ankle #gym #mentality #patience #reward
PODIATRISTS GET YOU MOVING PAIN FREE AND LIVING A FULLER LIFE! Did you know that this week is FOOT HEALTH WEEK? Our Podiatrists at Belmore, Summer Hill and Mortlake are driven to help you get back on your feet doing what you love! We have additional appointment times available so book in online iphysioaustralia.com.au/book or give us a call today!
#foothealthweek #ipodiatryaustralia #podiatrist #iphysioaustralia #foot #ankle
** Closed Kinetic Chain: Ankle CARs/PAILs/RAILs**
The ankle is one, if not the most stubborn joint in the human body.
It takes months and months of hard work to develop a healthy amount of capsular workspace.
It is crucial to remember that we must also train the ankle in closed kinetic positions (foot in contact w/ground) as the demands are quite different from open chain kinetic work AND the ankle needs to operate efficiently in movements such as running or squatting.
For proper dorsiflexion to occur the tibial and fibula must “splay” over the talus bone to allow relative motion to occur.
In this clip I am attempting to “splay” my ankle using rotational inputs to clear up any deficiencies I might have at this joint.
I have seen this exercise performed with a barbell or kettlebell is quite awkward and uncomfortable in my opinion. The better option is a heavy dumbbell (Hexagon shaped edges work best).
Despite adding additional load; I am not allowing gravity or the dumbbell to do the work for my tissues.
I am actively contracting into a complete ankle circle or CAR ⭕️.
Every couple rounds I am adding a set of either PAILs/RAILs or capsular rotations (inversion/eversion).
This by no means is for beginners or anyone experiencing closing angle joint pain or restrictions BUT can be a powerful weapon to squeeze out millimeters of space at the ankle mortise.
Don’t be afraid to EXPAND space once you have CREATED it.
#fitness #fitnessmotivation #instafit #fitfam #mobility #squats #ankle #gymmotivation #legday #running #marathontraining #spartantraining #triathlontraining #olympiclifting #crossfit #gym #workout #athlete #stretch #movement #movementculture #prehab #rehab #dropitlikeasquat #FRCms #functionalrangeconditioning
We’ve been doing a lot of walking and Juliana’s ankle is not cooperating. It is now exercising a good dose of R.I.C.E.
💪🏾I will never make excuses to why I can’t.... I will whether I’m broke down and hurting doing it..#excercise
is Self ❤️I’ve been in so much pain over the years not just physically , but spiritually and emotionally as well. I’ve learned to appreciate it and use it as tools of will power , drive, resilience , and motivation. #ankle
I have the Victory
And everyone was Kung Fu Fighting... Don’t let a lower leg injury make you miss out on any of the action! Grab an iWALK2.0 and GO! Regain your freedom of mobility with iWALKFree!
Coming back with a hitter! Been MIA recovering from a brutal ankle surgery, but we back with a Cool one and a Cool peg leg. It’s going to the newest hot spot in town @kungfuactiontheatre
. Get ready to enter the dragon 🐉
💥Dynamic Ankle Stability Training💥 Once you sprain your ankle you are much more susceptible to re-spraining that ankle because of the decrease in proprioception and strength of that ankle. I believe in dynamic drills that incorporate motor control of the entire lower extremity to anticipate and respond to an unstable environment. This is a MOD-ADVANCED drill that allows you to control how intense your perturbations are. Tag, Comment, & Share with someone who suffers from chronic ankle sprains‼️
Yar. Matey! Don’t let a lower leg injury ruin your Halloween plans! Ditch the painful crutches, get an iWALK2.0 and GO! 🎃👻🦇🎃👻🦇🎃👻🦇
Great #Halloween #Repost @connected_by
Bat down the hatches, these pirates are looking for buried treasure. ☠🎃
Ready to j u m p into applications? We asked the AACPM exactly what you need to apply; here’s the list they gave us — Have at least 90 semester credit hrs at an accredited institution (w/pre-recs) • complete central application via AACPM • letter of recs from a licensed DPM • official transcript(s) • official MCAT score(s) 💉 MORE QUESTIONS? Comment below and tag @podmedcolleges
! #SeeDPM @dmmaltby
Brain Based Coaching (aka Applied Neurological Approach)
➕Move your body more efficiently
➕Have more energy
✅Less nagging pain
➕Understand better movement connects to the 🧠
✅Solves so many problems beyond fitness
➕How to apply movement to when I’m not with you!
👊🏽This is not just personal training!
It’s tempting to just look at the foot when a patient is pointing to a sore point in the foot.
But so much can be learnt by looking further up the leg and body from in front, behind and from the side.
This patient has tibialis posterior tendon tenosynovitis with a collapsed medial arch. She has been in a lot of pain for the last 3 months. .
Examination of her calves revealed wasting of the left calf muscle. This gives an indication of the chronicity and severity of the problem. .
Thanks to my patient for giving permission to share these images.
Back to the @vivobarefoot
shoes🔥🤙 #Repost @physioosteogram
• • • • •
Walking is one of the best ways to restore natural hip function
A corrective exercise is an exercise that corrects something. Walking fits into that category nicely. Human beings are bipedal animals designed to walk for long periods each day. Our ancestors walked much more than we currently do, as walking and running were our only mode of transportation for most of our existence
Walking barefoot is ideal. It gives you direct feedback as to how EFFICIENTLY you are walking, and how good you are at buffering impact. Being mindful of how you are walking is key, as you will notice little things that you probably never would have. The more you hone in on your walking pattern, the more ingrained and natural it gets
It's a great way to balance your hips out. SITTING puts our hips in flexion for long periods, and walking makes up for this by actively extending the hips repeatedly (hint: glutes love walking, they don't like sitting!)
🔑 Extend your hips and focus on propelling yourself using your glutes each stride
🔑soft, smooth landing. Don't slam your heel into the ground. Listen/feel your impact and interaction with the ground
🔑 Walk a lot, get back to being more human
#foot #feet #barefoot #muscle #ankle #pain
#walk #walking #running #run #marathontraining #core #balance #yoga #health #education #mindfulness #mindful #training #lifestyle #healthylifestyle #getoutside #glutes #ottawa #rehab #cardio #exercise #fitness #ottawa #human
In a medical setting, cryotherapy refers to selectively destroying unwanted tissue (such as neuromas and warts) using extremely cold temperatures. The area to be treated is numbed with a local anesthetic such as lidocaine. A small incision is then made, and a small device called a cryoprobe is inserted.
This precision device is a thin, gas-cooled tube that produces an “ice ball” of liquid nitrogen at its tip which can reach temperatures as low as -70 degrees Celsius.
Visit us at http://JAWSpodiatry.com or call 954-922-7333 to learn more about #Cryotherapy
for Foot Care and to schedule your appointment today.
#FootHealth #Ankle #Health #Wellness #Podiatry #SouthFlorida #Feet #MiamiPodiatry #Podiatrist #DiabeticFootCare #Miami #JAWSpodiatry
Sculpture d’un pied à la galerie d’anatomie comparée au muséum national d’histoire naturelle. 🏛
Allez un petit peu d’anatomie ! 😀👆🏻
On voit bien ici les tendons des muscles extenseurs des orteils et également le rétinaculum des extenseurs qui les recouvrent. 👣
Il existe quatre muscles extenseurs des orteils : le court extenseur des orteils & le court extenseur de l’hallux qui s’insèrent face supérieure du calcanéum.
Puis le long extenseur des orteils et le long extenseur de l’hallux qui s’insèrent au niveau de la jambe à de nombreux endroits différents et qui ont la particularité d’être tout les deux fléchisseurs du pied et de l’articulation de la cheville.
Quand j’étais petite, je croyais que ce qui bougeait sur le dos de mes pieds quand je bougeais mes orteils c’était mes os... quand j’avais appris que c’était des tendons j’avais été choquée 😂
Je trouve ça vraiment impressionnant à quel point ces tendons sont solides ! 💪🏻
#anatomie #anatomy #pied #orteil #muscles #tendons #paramedical #podiatry #podologie #podo #podiatrist #medecine #med #student #museum #paris #sculpture #foot #ankle
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