(upbeat music) The most common causes of ankle sprains are typically injuries with athletes and people who are walking on uneven surfaces. The most common ankles sprain that people see is often one where the ankle rolls inwards.
And it causes a tearing or stretching of the ligaments on the outside of the ankle. Ankle sprains could be classified in two ways. The first is a lateral ankle sprain. Which is the most common ankle sprain. And there are typically three grades to those.
A grade i is just a mild ligament injury to the main ligament of the ankle, called the anterior talofibular ligament. The Grade II is typically a tearing or stretching of that ligament plus another injury to a ligament called the calcaneofibular ligament.
And then the grade iii sprain is typically when there’s severe tearing to the lateral ankle structures where all three of the main ligaments to the ankle on the outside of the joint are affected. The second type of injury is called a high ankle sprain. And that’s typically when an injury occurs.
To the ankle where the foot will turn outward. And the ligaments are damaged that connect the two bones of the leg called the tibia and the fibula together. And those ligaments can either stretch or tear. And that can be somewhat of a more debilitating injury than your typical lateral ankle sprain.
And if those ligaments get torn those two bones will piston and separate when you walk. And that can cause a significant injury to the point where it can need surgical correction. Ankle sprains and the symptoms associated with them are often very very similar.
You can see a grade i ankle sprain which will often appear with some swelling on the outside of the ankle. And obviously some bruising there. The bruising can even extend to the toes and even up in the leg and calf.
Depending on how much force the injury was sustained upon. A stage two injury where there’s some tearing of the ligaments can lead to the point where you have swelling which almost looks like a golf ball or a grapefruit on the outside of the ankle. And obviously that bruising will cause.
Ankle Sprain Fix and Prevention IMPROVES SQUAT TOO
What’s up, guys? jeff cavaliere, athleanx . Today we’re going to talk about the ankle and how it could be preventing you from having normal biomechanics to do big exercises. Things like the squat and the deadlift because you know, you try to get down into a squat or a deadlift and all of a sudden your heels pop off the ground or you feel pinching in the front of your ankle, or you just feel tightness that doesn’t allow you to get any lower.
Those can cause problems and we know that since this is a kinetic chain, the problems move up into the knee, or up into the hip and we dont want that. This is particularly useful if you are a chronic ankle sprainer; someone who’s sprained their ankle before or maybe you just had an ankle sprain recently. What I’m going to show you here today is going to help you actually get more movement. So what we do is, we look here at the ankle and we have to understand what we’re trying.
To fix in the first place. i’m not talking about tightness felt on the backside here in your calf region when you try to go down into a squat. If that’s just muscle related we can work on that through stretching. What I’m talking about is that pinching feel, or that tightness feel, or that jamming feel that you feel in the front of your ankle. You can kind of identify if because it’s the part that moves on the fixed bones here and it’s somewhat positioned in between the two.
Bumps on the side of your ankle that you can feel. Those two big bumps are the fibula and the tibia, what they call the malleoli. We know that this thing moves right in the middle of those. It has to be able to movie backward. It kind of hides inside and behind the tibia as it moves up and that’s what gets us into dorsiflexion. As we lower down you need to be able to get dorsiflexion to get your heel on the ground.
If you’re a chronic ankle sprainer, what happens is two things. number one: you either lose the ability to have this move in this joint; it doesn’t go backward enough and we can fix that in two ways like I’m going to show you. Or what happens is the fibular head, because of all the sprains, actually gets moved forward too much. It gets in the way. So you can see that if this bone right there gets jammed forward a little bit too much then it’s going to get in the way of this moving freely. So.
It’s going to kind of jam into it. you could do this two different ways. Firstly, you can try to bring the tibia forward on a fixed lower joint. If you do what I’m showing you here, you place the band around the back of your tibia, clearly higher up above this area here above the ankle, 24 above the ankle you anchor it behind and you step away. Now when stepping away, the force is that it wants to pull your tibia forward.
We know if we bring the tibia forward, that’s actually making the joint in relation to it go backward, which is where we want it to go back. So you get into this position, the band is pulling you forward and now you just lunge yourself down and all you’re focusing on doing is driving your knee forward here like this driving forward to get more into dorsiflexion. You just keep working on that and you’ll feel that it loosens up. Maybe do it about eight.
To ten times. you step out, get out of the band and you’ll notice right away you should have more freedom of motion here to be able to go lower and still keep your heel on the ground. The other way to attack this is to go after the sub patellar joint itself. So you can see now I turn around and I go the other direction and I really want to make sure that the band is low enough on my foot. So see as I place this band, I’m going below my ankle joint. I’m going right here on the skeleton, down here. Then I step away and.