|
|
Sprained Ankle
Ankle
sprains are very common injuries in modern wushu, cross country running,
soccer,
volleyball etc.
A sprain is when you overstretch or tear one ore more ligamets, tendons
or muscles.
Ankle sprains usually occure when you ( twist ) tip over the edge
of the foot sole,
( for example when you run and step into a hole )
so that the weight of your body tears tendons, ligaments, etc.
Most ankle sprains happen on the outside of the foot.
Find more injury related topics at injuries main.
Description: Sprained Ankle
- In the illustration above you can se the bone structure of the ankle and 3 tendons.
A sprain is when you overstretch or tear one more ligamets, tendons
or muscles.
In most cases the talo fibula ( tendon 2 ) is injured.
In worse cases
the calcaneo fibula ( tendon 3 ) is injured too.
- Ankle sprains are devided into 3 categories.
1st degree sprains aren't that serious and
only require 2 or 3 weeks rest.
3rd degree sprains are very serious and often require surgery.
- 1st Degree Ankle Sprains: Some stretching or tearing of ankle ligaments.
The ankle might swell up a bit but the pain isn't too bad. You can
stil walk,
but you are not adviced to run or jump.
- 2nd Degree Ankle Sprains: Tearing of ligaments and tendons.
The ankle sweels up and then becomes stiff. Waking hurst and running is impossible.
One side of the foot might turn blue.
- 3rd Degree Ankle Sprains: Total rupture of a ligament.
In
the worst case pieces of the bone even break off too.
Walking hurts a lot and the ankle swells up.
First it hurts
a lot and the pain goes away.
One or both sides of the foot become blue.
Symptoms: Sprained Ankle
-
1st degree sprained ankle symptoms:
Stretching or tearing of the lateral ankle ligaments.
Little pain and little or no joint instability of the joint.
Ankle might swell up and become stiff bit. Walking and running uncomfortable.
-
2nd degree sprained ankle symptoms:
Tearing tendons and ligaments.
Ankle feels instable. Walking hurts and running is impossible
Ankle swells up and then becomes stiff.
The ankle might become blue after a few hours.
-
3rd degree sprained ankle symptoms:
Total rupture of a ligament.
In the worst case parts of the bone can break off with the tendon.
The joint is very instable.
Very painful at the beginning.
Joint swells up and then becomes blue on one or both sides.
Who is susceptible: Sprained Ankle
- People with a 1st degree ankle sprains are susceptible
for 2nd and
3rd degree ankle sprains if they don't rest.
- Somebody who didn't recover 100 percent from his last ankle sprain.
- Anybody who jumps into an uneven and hard ground.
( for example when you do wushu jumps into a sandpit but don't dig the sand soft enough )
- People who never stretch and warm up.
- Playing wild soccer on a sticky floor is one of
the most common causes for ankle sprains.
Treatment: Sprained Ankle
- First of all consult DR.ICE
D = Get a DIAGNOSIS from a specialis as soon as possible.
R = REST Rest Rest. No sports no training. Training = blood stream
and
blood stream = bleeding & longer recovery.
I = Apply ICE to slow down the bleeding, calm down the swelling and reduce the pain.
C = COMPRESSION to prevent bleeding.
E = and ELEVATION to slow down the blood stream again.
Lie down and
put your foot over heart level. The gravity will to the rest.
The last 4 points are for the first 72 hours after the injury.
( no
rehabilitation exercises in this time: )
- A doctor may take an x-ray picture, prescribe
anti inflammatory medication and
an ankle rehabilitation program:
rehab exercises, massage techniques, ultra sound and/or laser treatments.
- When your doctor gives you an OK, you can go back to training.
Trainer advice: Sprained Ankle
- Warm up and stretch before you workout.
- If you are recovering from an ankle sprain, take
enough rest and do
your rehabilitation exercises before you go back
to training.
- When you do acrobatic jumps, check the ground where you will land.
- Don't do cross country runs when it's dark. You
could step into a hole and
sprain your ankle.
- Rest, Ice, Compression and Elevation are for the
first 72 hours after an
ankle sprain occurs. The best would be to apply ice within one minute
or
less after you sprain your ankle.
Related topics: Sprained Ankle
Videos: Sprained Ankle
|
|
|
