Dynamic Stretching Protocol
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Static Stretching Protocol
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Published Articles for USA Football
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Ankle Rehab and Injury Prevention Article
According to the National Athletic Trainer’s Association (NATA), there are 28,000 ankle injuries daily. In addition, 45% of all athlete injuries are attributable to ankle injuries. If a coach or athletic trainer could prevent ankle injuries, than almost half the time spent on the bench due to injuries would be eliminated.
Who gets ankle sprains?
The quick answer is anyone which is unfortunate. According to the NATA, ankle injuries happen, typically to people who have had previously sprained ankles. Athletes who have previously sprained ankles have poor rehabilitation outcomes, high reoccurrence rates, and typically develop chronic ankle instability. In addition to chronic ankle injuries, acute injuries happen frequently. These injuries can happen when an athlete jumps and lands awkwardly, loses balance while running, and any time the foot is stressed while in a fixed position. In short, ankle injuries can happen at any time to anyone preforming an athletic activity.
What can be done?
After an ankle injury the simple treatment, is what is commonly known as RICE. Rest, Ice Compression, and Elevation. The goal in the first 24 to 48 hours, it to reduce swelling and protect the joint. If swelling and discoloration are present, an x-ray may be appropriate to rule out a fracture. If an athlete cannot walk without a limp, crutches should be used to both protect the joint and keep the athlete’s gait normal. After the injury, the athlete should use some type of protection on the joint such as tape or an ankle brace to keep the joint stable and protected. Unless one is trained in taping ankles, an ankle brace is preferred.
Can ankle sprains be prevented?
Many ankle injuries can be prevented, but not all. Prevention can include prophylactic taping or bracing but this is not the only means of prevention. Exercise has been shown to reduce ankle injuries, provided the entire kinetic chain is addressed. Remember while the ankle joint is the foot, the hip and leg are directly involved in the ankle’s motion and strength. As mentioned above, athletes who have had previous ankle sprains are more prone to a reoccurrence so they would benefit the most from this protocol, however, even for the healthy ankle, this protocol has benefits.
1. Strengthen inverters and everters
a. Against resistance, push the bottom of your foot toward the midline of your body, then away from the midline of your body also against resistance
i. Resistance can be a therapy band, or manual resistance
ii. You should feel the muscles working on both the inside and outside of your shin working during this activity
2. Strengthen dorsiflexors and plantar flexors
a. Against resistance, push your foot down, then against resistance, pull your foot up
i. Resistance can be a therapy band or manual resistance
ii. You should feel your calf and your shin muscles working during this activity
3. Strengthen hip abductors
a. Lie on your side pick your top leg up in a straight line (leg lifts)
i. Gravity should initially be enough resistance
ii. Manual resistance or therapy band can be used when you become more advanced in this activity
iii. You should feel the muscles on the outside of your hip working during this exercise
4. Strengthen hip extensors
a. Lie on your stomach with your legs straight pick your leg off the table (prone leg lifts)
i. Gravity should initially be enough resistance
ii. Manual resistance or therapy band can be used when you become more advanced in this activity
iii. You should feel the gluteal muscles working during this activity
5. Proprioceptive activities
a. Stand on one leg with your eyes open and shut tor thirty second intervals
i. You may progress to standing on an unstable object such as a pillow or a trampoline
ii. Have someone throw a ball for you to catch while on stable or unstable objects
Conclusions
Ankle injuries are common and can be prevented. Using taping, bracing, and exercise are simple and effective ways to keep athletes on the field, off the bench and out of the training room. For more information or if you have any questions about the techniques mentioned, please contact me using my contacts page for a more in depth explanation of the techniques discussed in this article.
Who gets ankle sprains?
The quick answer is anyone which is unfortunate. According to the NATA, ankle injuries happen, typically to people who have had previously sprained ankles. Athletes who have previously sprained ankles have poor rehabilitation outcomes, high reoccurrence rates, and typically develop chronic ankle instability. In addition to chronic ankle injuries, acute injuries happen frequently. These injuries can happen when an athlete jumps and lands awkwardly, loses balance while running, and any time the foot is stressed while in a fixed position. In short, ankle injuries can happen at any time to anyone preforming an athletic activity.
What can be done?
After an ankle injury the simple treatment, is what is commonly known as RICE. Rest, Ice Compression, and Elevation. The goal in the first 24 to 48 hours, it to reduce swelling and protect the joint. If swelling and discoloration are present, an x-ray may be appropriate to rule out a fracture. If an athlete cannot walk without a limp, crutches should be used to both protect the joint and keep the athlete’s gait normal. After the injury, the athlete should use some type of protection on the joint such as tape or an ankle brace to keep the joint stable and protected. Unless one is trained in taping ankles, an ankle brace is preferred.
Can ankle sprains be prevented?
Many ankle injuries can be prevented, but not all. Prevention can include prophylactic taping or bracing but this is not the only means of prevention. Exercise has been shown to reduce ankle injuries, provided the entire kinetic chain is addressed. Remember while the ankle joint is the foot, the hip and leg are directly involved in the ankle’s motion and strength. As mentioned above, athletes who have had previous ankle sprains are more prone to a reoccurrence so they would benefit the most from this protocol, however, even for the healthy ankle, this protocol has benefits.
1. Strengthen inverters and everters
a. Against resistance, push the bottom of your foot toward the midline of your body, then away from the midline of your body also against resistance
i. Resistance can be a therapy band, or manual resistance
ii. You should feel the muscles working on both the inside and outside of your shin working during this activity
2. Strengthen dorsiflexors and plantar flexors
a. Against resistance, push your foot down, then against resistance, pull your foot up
i. Resistance can be a therapy band or manual resistance
ii. You should feel your calf and your shin muscles working during this activity
3. Strengthen hip abductors
a. Lie on your side pick your top leg up in a straight line (leg lifts)
i. Gravity should initially be enough resistance
ii. Manual resistance or therapy band can be used when you become more advanced in this activity
iii. You should feel the muscles on the outside of your hip working during this exercise
4. Strengthen hip extensors
a. Lie on your stomach with your legs straight pick your leg off the table (prone leg lifts)
i. Gravity should initially be enough resistance
ii. Manual resistance or therapy band can be used when you become more advanced in this activity
iii. You should feel the gluteal muscles working during this activity
5. Proprioceptive activities
a. Stand on one leg with your eyes open and shut tor thirty second intervals
i. You may progress to standing on an unstable object such as a pillow or a trampoline
ii. Have someone throw a ball for you to catch while on stable or unstable objects
Conclusions
Ankle injuries are common and can be prevented. Using taping, bracing, and exercise are simple and effective ways to keep athletes on the field, off the bench and out of the training room. For more information or if you have any questions about the techniques mentioned, please contact me using my contacts page for a more in depth explanation of the techniques discussed in this article.