Ankle Sprain

ankle sprain inversion lateral

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

A sprain is a stretch injury of the ligament that supports the ankle. This sprain often happens to the ligament outside the ankle when the foot is twisted inward (inverted). It’s a « lateral » ankle sprain that localized to the ligaments in the outer/lower part of the ankle.

A « high » ankle sprain (or syndesmosis injury) is a ligament stretch injury that holds the tibia and fibula together in the lower leg. This type of sprain happens when the ankle is twisted outward, it’s an eversion injury.

ankle sprain inversion eversion syndesmatic lateral medial high

When there is a sprain, the ankle is tender and swollen on the outside, above and at the front of the ankle bone, but the pain doesn’t come from the ankle bone. A sprain can create moderate or severe pain that can prevent the foot from supporting the body weight.

ankle sprain stretch injury grade

Treatment of sprained ankle

ankle sprain rice rest ice compression elevation

The basic treatment is what we call RICE (rest, ice, compression and elevation). During a severe sprain, it’s advisable to use a walking boot to help support the ankle.

Recovery time for a « lateral » sprain is usually 1-3 weeks and for a « high » sprain is usually 3-6 weeks.

Rehabilitation can begin a few days after the sprain when swelling decreases. The rheabilitation has 3 goals :

  1. Restore movement and flexibility

  2. Restore strength

  3. Restore balance

How to avoid a ankle sprain

It’s possible to use a brace to help prevent sprains. There are several types of neoprene or elastic materials. Here are some models on Amazon, click here .

Statistics

  • Ankle sprains are more common in all sport that involve cutting and pivoting

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Seated Barbell Calf Raises

seated barbell calf raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

seated barbell calf raises

Sitting on a bench with a step under your forefeet. The barbell placed on the bottom of your thighs.

  • Do an extension of your feet

This exercise works mainly soleus. This muscle is part of the triceps surae and inserted above the knee’s joint, on tibia and fibula. It attached below to the calcaneus by the Achilles tendon. This muscle has the function of extending the ankles. The difference with the seated calf raises machine is that you can’t work with heavyweights. To have better results, it’s advisable to work with sets of 15 to 20 reps minimum.

Attention

If you have pain on thigh because of the barbell, you can use a towel or barbell pad.

Variant

You can do this exercise with the barbell without weights (the Olympic barbell weighs 20kg/44lbs) on a bench. In this case, it’s necessary to do sets with a lot of reps until the burning sensation,

triceps soleus muscles

Share this article if you think it can help someone you know. Thank you.

-Steph

Seated Calf Raises

seated calf raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the machine with the bottom of your thighs under the pads. Your forefoot on the step with your ankles in passive flexion :

  • Do an extension of your feet

This exercise mainly works soleus (this muscle named like that because it looks like flat fish, the sole). This muscle inserted above the knee joint, on the tibia and fibula. And it’s also attached to the calcaneus by the Achilles tendon. The soleus has the function of extending the ankles.

muscle triceps surae

The flexed position of the knees relax gastrocnemius who are attached above the knee joints and below the Achilles tendon. In this position, they participate weakly in the extension of the feet.

muscle involve extension foot triceps surae
Although this is not their main function, these muscles are involved in the extension of the foot.

Variant

seated barbell calf raises

It’s possible to do this movement sitting on a bench with a step under your feet and a barbell on the bottom of your thighs. Use a towel or a barbell pad to have less pain on your thighs while performing the exercise.

Share this article if you think it can help someone you know. Thank you.

-Steph