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COMMON CAUSES OF ANKLE INJURY AND HOW YOU CAN PREVENT A RE-INJURY

By Robert Collier

The following article outlines some common causes of ankle injury and how you can prevent a re-injury of your ankle.

Inversion sprains, or inward rolling of the foot, account for about 90% of ankle injuries. Eversion sprains, or outward rolling of the foot, are much rarer.

When looking at the prevention of ankle injury, the body needs to be assessed as a whole functional movement system, rather than focusing solely on the area of injury at the ankle.

Some Common Causes of Ankle Injury

  1. Lack of Transverses Abdominus activation

    The TVA is the deep abdominal muscle which is vital for stability both passively (for posture) and dynamically (for movement). The TVA has connections to many major muscle groups which in turn are connected to virtually all other muscle groups throughout the body. The importance of correct TVA function is highlighted from the fact that all movement stability starts from this muscle. Therefore, if this muscle is not functioning correctly all other muscle groups will be as stable either. This includes, but is not limited to, the peroneals which are major stabilizers of the ankle joint and very important in the prevention of ankle injury.

  2. Poor Proproiception

    This refers to your ability to be stable on your feet. Being unstable can come from poor muscle control from several areas of the body including the stabilizers of the ankle, knee, hip and core. Having a stable and well balanced body increase your proprioception and reduces the likelihood of ankle injury.

  3. Lack of hip flexibility and strength

    Inadequate hip internal rotation and excessive hip external rotation can predispose a person to inversion ankle sprains. In addition, lack of strength through the hips can lead to improper knee tracking through a weak Posterior Gluteus Medieus (Butt muscle) This can predispose a person to lower limb alignment problems and ultimately ankle injury.

  4. Calf tightness

    When an individual is required to have more movement through their calf than they currently have available to them, compensation occurs in other areas. This compensation often takes place at the ankle joint leading to ankle injury. Flexible calves are very important to prevention of ankle injury.

  5. Foot pronation and supination

    This is the rolling inward or outward of the foot upon weight bearing. Several factors may cause this including poor gait mechanics as well as hip, calf and other muscle flexibility and strength issues. A podiatrist is the best person to see to ensure your feet are correctly aligned for the prevention of ankle and other injury.

  6. Poor footwear

    Footwear needs to be specific to the individual as well as the purpose it is being used for. The best person qualified to select appropriate footwear are podiatrists and quality shoe shops. Footwear for your specific needs is vital to help prevent ankle injury.

How to Prevent a Re-Injury of your Ankle

To determine exactly what have been the causes of your past ankle injuries you will need to receive a full biomechanical assessment from a qualified personal trainer. They will be able to help you with the following.

  1. To see if your TVA is functioning correctly statically and dynamically. They will be able to show you exercises to help improve the function of this muscle.
  2. To assess the stability of the hip muscles (gluteus medius and maximus) and the flexibility of the hips and calves.
  3. To perform other biomechanical assessments to determine the balance and function of the body as a whole.
  4. To determine whether you have foot pronation or supination issues. Visiting a podiatrist will help improve leg and foot alignment issues as well as determine the suitability of your current footwear.

References

  1. 1. Chek, Paul. (1998) Scientific Back Training, Program Design and Core Conditioning A CHEK Institute Publication. Vista, California, USA. www.paulchekseminars.com
  2. 2. Chek, Paul. (1999) CHEK Internship Level 1 A CHEK Institute Publication. Vista, California, USA. www.paulchekseminars.com

About the Author:

Robert Collier is a advanced personal trainer from Christchurch, New Zealand. He works from his own private studio and specilaises in Golf Conditoning, Exercise Rehabilitation and Nutrition and Lifestyle Coaching. His website is http://fitandhealthy.co.nz