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|  | Injury Education |  | Injury Education: Injury of the Month Planter Fasciitis:
Plantar fasciitis is an increasingly common complaint amongst athletes today. Commonly described as an 'overuse injury' in which the bottom of the foot becomes inflamed causing pain and discomfort.
Ankle Inversion Injury (Sprained Ankle):
Ankle injuries can account for more than 50% of all reported injuries in sport. The vast majority of these involve the ligaments that surround the joint. As with most ligament structures, their primary function is to prevent unwanted movement at the joint. Commonly an ankle sprain or inversion injury is caused by a person landing awkwardly on the outside of the ankle, forcing the foot inwards or medially.
As with other sprains, the severity determines the rate of rehabilitation progression and when exercise can begin. Sprains in general are often categorised into 3 grades - the higher the grade, the worse the tissue damage. A lack of discolouration around the ankle bone (lateral malleolus) suggests a grade 1 rupture, where mild pain is present. Bleeding into the area, would be consistent with a grade 2 injury and may have signs of instability (ankle giving way) when pressure is placed on it. Severe instability or laxity in the joint suggests a grade 3 rupture of the ligaments. Swelling (release of fluids into the joint capsule) of the area is also likely, and more profound with grade 2 or 3 sprains.
Rehabilitation
The RICE principles (Rest; Ice; Compression; Elevation) should be adopted immediately post injury. Upon the subsidence of the swelling, Range of Motion (ROM) exercises should be considered. This will occur sooner rather then later for grade 1 and possibly grade 2 injuries. Simple up and down (Dorsi-flexion and Plantar-flexion) movements should be encouraged within a pain free radius. Progression will encompass, sideways movements, circling of the ankle to promote range of motion. Non-weightbearing exercises can be used throughout early rehabilitation for strengthening. These can include isometric exercises, water exercises and manual resistance. The use of a WOBBLE BOARD can also be used to strengthen and promote range of motion, whilst in a seated position.
As the rehabilitation program progresses RESISTANCE BANDS can be introduced to strengthen the muscles around the ankle. This aspect is important as it will protect the ankle from future damage when activity is resumed. Start on the light resistance and progress through the various levels, overloading the muscles gradually. Latex free bands can be useful if you suffer from sensitive skin.
Once full weight-bearing can be tolerated without pain, co-ordination and strengthening exercises can be commenced. Stork standing (on one leg) is a simple means of exercise, progressing onto a WOBBLE BOARD or WOBBLE CUSHION. Commonly used in rehabilitation of ankles, wobble boards are an excellent means of therapeutic exercise.
Please see our Wobble board exercise page for examples.
The final stages of the rehabilitation program will begin where full range of motion is present, and weight bearing is pain free. Plyometrics or jumping exercises can be incorporated into the program to compliment side step movements and sport specific drills. The drills performed should mimic the sport or activity that the athlete is involved. Taping or strapping may be used for return to play, to assist the ligament. However, this should not constitute a permanent fixture.
Do ensure you seek proper medical advise at every level of rehabilitation. If you are at all unsure of any aspect of your injury, contact your G.P.
Please view our range of physiotherapy products in our online shop.
This page is meant as an information source only and is in no way specific to any one person, or is meant to replace professional advise.
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