Ankle sprains are very common injuries amongst the general public and sporting enthusiast. The typical ankle sprain of the lateral ankle ligaments (anterior talofibular, middle calcaneofibular and posterior) can leave individuals out of sport or walking in pain for anywhere between 1 - 6 weeks depending upon severity. Generally speaking the majority of individuals who suffer from an ankle injury never really rehabilitate their injury fully, often suffering from recurring ankle sprains later down the track. Whilst all ankle sprains will recover differently and factors such as the individuals healing abilities, severity of injury, occupation, activities performed, previous history etc will impact on their recovery times and likelihood of further injury. There are a number of key things that should be addressed regarding ones recovery process.
Balance and proprioception is probably by far one of the most important factors that is under addressed in the rehabilitation and training phases. Range of movement, strength, endurance, movement patterns etc etc are all things that need to be addressed in the recovery process also and are often incorporated.. Every individual will progress or regress to different exercises at different times and levels.
This video aims to take you through some of the basic steps that should be incorporated into the training and rehabilitation program. Typically when we review ones rehab and training program, focus is often just on certain movements or exercises.
This video takes us through the basics of balance and proprioceptive training whereby ones centre of gravity is initially kept over their base of support to where this is challenged through movement of the head and then arms.
We also look at challenging ones visual and vestibular systems as well as a step by step process of integrating functional movement patterns into their training program.
Please keep in mind that specific strengthening and mobility exercises will also be prescribed for the individual. Often hands on manual therapy techniques will help aid in the recovery process as well as taping the ankle for support and proprioceptive work.
1. Weight transference forward/back and side to side with eyes open/closed
2. Bilateral foot stance with balance reach exercises using head and arms as drivers in all three planes - sagittal, frontal and transverse
3. Split Squat Stance Balance and Reach exercises
4. Single Leg Squat balance and reach exercises using head and arms as drivers in all three planes of movement. Here we begin to move ones centre of gravity away from their base of support
5. Squat movements with arm drivers in a closed chain environment. Helping to challenge ones foot/ankle proprioception and function through a top down driver
6. Lunge with injured ankle/foot planted - taking the foot through a functional movement pattern in a stable and safe environment. Arms can be used as drivers to accentuate planes of movement.
7. Lunge with injured foot - this challenges the foot to react from a ground up and gravity down approach
8. Jumping bilateral in multi directions requires good foot and ankle stability
9. Hopping Single leg requires a lot of foot and ankle stability in all directions of movement
Note: It is advised that if you suffer from or have a client suffering from an ankle sprain or similar injury, please have this reviewed by a medical practitioner or osteopath for clearance regarding these exercises. All of the exercises shown here are often prescribed according ton ones ability and general function as there is with any exercise, an element of risk of further aggravation or injury.
External equipment i.e. bosu ball, balance pads, db, medicine balls etc etc can also be added to further challenges ones movement patterns and balance. It is advised to seek further advice regarding the implementation of these.
This video was brought to you by Osteopath Heath Williams of Principle Four Osteopathy, Located in the heart of the Melbourne City CBD 3000, 29 somerset place, Melbourne City CBD 3000. www.principle4.com