Fitness Injury Prevention Series Part 3 Ankel injuries for Police Recurits and Officers

By David Wehrenberg

In part 2 Fitness Injury Prevention Series for Police Recurits and Officers we examine the Knee and common injuries. Part 3 we will discuss the ankle.

Police recruits and officers who suffer injuries can return to a satisfying level of physical activity after an ankle sprain injury relatively quickly. For the police recruit who prevention steps are able to minimize an ankle injury occurrence..

Common Types of police physical fitness training Injuries

Fractures
Tears of the ligaments that hold joints together (Sprains)
Dislocated joints

Fractures

A fracture is a break in the bone that can occur from either a quick, one-time injury to the bone (acute fracture) or from repeated stress to the bone over time (stress fracture) such as hard running during police fitness training for unconditioned recruits.

Acute fractures: Acute fractures can be simple (a clean break with little damage to the surrounding tissue) or compound (a break in which the bone pierces the skin with little damage to the surrounding tissue). Most acute fractures are emergencies. One that breaks the skin is especially dangerous because there is a high risk of infection.

Stress fractures: Stress fractures occur largely in the feet and legs and are common in police fitness training and sports that require repetitive impact, primarily running/jumping training such as jumping fences or hoods of cars. Running creates forces two to three times a person's body weight on the lower limbs. There is added stress for police officer due to the thirty extra pounds of equipment officers must wear everyday.

The most common symptom of a stress fracture is pain at the site that worsens with weight-bearing activity. Tenderness and swelling often accompany the pain.

Ankle sprains

Occur most frequently to the outside of the ankle and the ligament injured in a mild sprain is the (ATF) anterior talo-fibular ligament. The mechanism for police recruits getting injured is stepping in a pot whole or on some other recruits foot causing the body to lose balance and the bottom of the foot turning inward. In a moderate or severe injury the ATF, Tibiofibular ligament and calcaneofibular ligament partially tear or completely rupture will require cast time and most likely surgery.

Three exercises to decrease likelihood or severity of police recruit ankle injury:

Walk backwards up stairs 3 sets of 10 repetitions. This will improve range of movement in ankle.
Eversion exercise also known as peroneal strengthening. Take a tube tie it to chair leg while sitting place opposite end outer border of foot as tight as you can then move foot slowly up and out as far as you can. Start 1 set 15 reps and one set each work out.
Toe raises- hold in up position for 2 seconds then back down and get an easy stretch on calves. I like my clients to perform them on steps with heels hanging over. Work your way up to 3 sets of 15 reps then add weight, like ankle weights.

Dislocations

When the two bones that come together to form a joint become separated, the joint is described as being dislocated. Contact training such as recruit self defense, hand to hand combat, as well as high-impact training can result in excessive stretching or falling cause the majority of dislocations. A dislocated joint is an emergency that requires medical treatment.

Ok that’s it for PART 3 Ankel injuries for Police Recurits and Officers watch for the last report PART 4 of our series chronic vs acute injuries.

If you missed part 1 here is what RICE means.

Rest. Reduce regular exercise or activities of daily living as needed. If you cannot put weight on an ankle or knee, crutches may help. If you use a cane or one crutch for an ankle injury, use it on the uninjured side to help you lean away and relieve weight on the injured ankle.
Ice. Apply an ice pack to the injured area for 20 minutes at a time, four to eight times a day for the first 48 hours. A cold pack, ice bag, plastic bag filled with crushed ice or a frozen bag of vegetables and wrapped in a towel can be used. To avoid cold injury and frostbite, do not apply the ice for more than 20 minutes directly to the skin. (Note: Do not use heat immediately after an injury. This tends to increase internal bleeding or swelling. Heat can be used 48 hours later to relieve muscle tension and promote relaxation.)
Compression. Compression of the injured area may help reduce swelling. Compression can be achieved with elastic wraps, special boots, air casts, and splints. Ask your health care provider for advice on which one to use.
Elevation. If possible, keep the injured ankle, knee, elbow, or wrist elevated on a pillow, above the level of the heart, to help decrease swelling.

About the Author:

David Wehrenberg is a certified Athletic Trainer and Former Police Officer located in Maryland, District of Columbia, Northern Virginia. His website is http://www.policefitnessbootcamp.com

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