Definition of the Anke Sprain
An ankle sprain is one of the most frequent sports injuries, caused by overstretching or tearing of the ligaments around the ankle. It ranges from mild to severe and may lead to instability if not properly treated.
Common causes
Most ankle sprains occur in the development of sports activities of contact, and include the movement of the swing. Is typically caused by a bad support on which the player:
– has received an unexpected contact, either running or in the air,
– has stepped on another player, or
– an excess of adhesion of sports footwear with the surface of the court on a motion of lateral displacement.
What is a sprained ankle grade 1, 2 and 3?
Most ankle sprains occur in the development of sports activities of contact, and include the movement of the swing. Is typically caused by a bad support on which the player:
– has received an unexpected contact, either running or in the air,
– has stepped on another player, or
– an excess of adhesion of sports footwear with the surface of the court on a motion of lateral displacement.
Diagnosis
How do you know if you have a sprained ankle, and their severity?
Below we offer information on what to do when you have already produced the ankle sprain.
In the first part, the rehabilitation, and in the second, the exercises to perform, which also serve as a prevention.
Rehabilitation
The period of rehabilitation, they can start on the second or third day after twisting the ankle.
After having ruled out a fracture or crack, you can start the rehabilitation (if you can support the ankle, there is no fracture or break a bone).
You can re-absorb the hematoma with gentle movements of the ankle, with the help of plaster and take homeopathy.
Keeping the activity, the ankle does not lose sensitivity, or proprioception, or muscles.
The use of bandage functional is highly recommended.
How much can you perform the exercises, proprioceptive, to wear with them.
Rehabilitation of a sprained or twisted ankle:
Proprioception
The word proprioception refers to the awareness of one’s self. “Own-”, which means self and “-cepción”, which means awareness. The joint constantly sends information about the position of the joint in relation to the environment in which we are.
It serves to prevent injuries and to rehabilitate. The objective of proprioception is to train the joint to which the information is interpreted with more speed and efficiency of The joint will gain stability, coordination and strength.
Initial phase
This is the first phase. The injury has been recent. The exercises shown below will lead to the blood stream and will help to lower inflammation. No exercise required extra material, so that it can be performed at any site.
– Mobilize the ankle with circles (5 laps in each direction):
– Perform isometric in all 4 directions with the ankle with the foot opposite the stop (10 repetitions per cycle -each cycle is made up of the movements of collecting, separating, push and pull):
Gather (in), separate (outside)
Push (down) and roll (up)
– Wrinkle and stretch the foot (15-20 reps, rest if you overload):
– Self-massage the sole of the foot with a ball (5-10 minutes). You can vary the position (sitting on the floor, sitting in a chair or standing), and the characteristics of the ball (size and hardness, and both combined):
– Support in the foot and maintain the balance for 10 seconds (10 repetitions). In a mid-stage of recovery, we can draw letters or numbers in the air with the foot that is suspended.
Finally, here is the video explaining physical therapy Online, which we extracted the information:
Mid-stage
In this phase, it increases the load. The exercises can be done between 4 and 8 repetitions in the function of the recovery phase. The duration of each series of the brand with the fatigue of the leg, the foot and ankle.
– Balance on one foot, throwing a ball, or a ball against a wall and catch it (after pot, or first, to vary the degree of difficulty).
– Balance the foot (Kicking imaginary). We can add even a ballast to raise the load:
– Imbalance to a foot on Bosu (if you don’t have Bosu, you can use a pad or a mattress):- Imbalance to a foot on Bosu (if you don’t have Bosu, you can use a pad or a mattress):
– The same exercise Bosu, but with the eyes closed.
Phase advanced or phase end
This is the last phase. Before you reach this stage, we need to make sure the full domain of the exercises from previous phases. Here, we show the exercises.
– Leap lateral Bosu (10 times each side, with 5 repetitions of the cycle with rest, and with knee flexion variable):
– Leap in front of Bosu:
– Jump, fall and stabilization. This is the exercise more complex. Can be done with feet together in a startup and then at one foot (the difficulty can be increased by starting the hop at a greater distance -we always have to ensure that the Bosu is well adhered on the floor):- Jump, fall and stabilization. This is the exercise more complex. Can be done with feet together in a startup and then at one foot (the difficulty can be increased by starting the hop at a greater distance -we always have to ensure that the Bosu is well adhered on the floor):
Prevention
Below, annex videos full of the exercises explained brilliantly by the web www.fisioterapia-online.com
Exercises proprioceptive ankle – initial Phase:
Exercises proprioceptive ankle – Phase media:
Exercises proprioceptive ankle – advanced Stage:
A sprain or strain of the ankle – 7 mistakes that you must not commit in your treatment:
A sprained ankle badly healed or chronic:
Cedric Arregui Guivarch
National Coach of Basketball (CES 2014)
