principles

Lateral Ankle Sprain Grade 1

Stretching and small tears characterized by mild pain and swelling with no instability.

Lateral Ankle Sprain Grade 2

Larger, incomplete tear resulting in moderate pain and swelling with instability.

Lateral Ankle Sprain Grade 3

Complete tear causing gross instability, sharp pain followed by a lack of pain.

Contrast Bath

A therapy alternating between cold (60-55°F) that constricts blood vessels and hot (110°F) that dilates them, promoting vascular pumping.

Importance of keeping foot up

Keeps the ankle in a stable position; every degree from dorsiflexion to plantarflexion decreases stability.

Soleus muscle in medial tibial stress syndrome

A weaker soleus leads to a bowing (bending) of the tibia; strengthening is crucial through bent leg activities.

Mechanism of Injury (Lateral Ankle Sprain)

Caused by excessive inversion of the ankle.

Mechanism of Injury (Medial Ankle Sprain)

Caused by excessive eversion of the ankle.

Bruising/Discoloration

Referred to as ecchymosis.

Four Movements of the Ankle

Dorsiflexion (up), plantarflexion (down), inversion (in), and eversion (out).

Step Ups Purpose

Activates gluteus maximus and medius to absorb load during the stance phase of running.

Benefits of Soleus Wall Squat + Bent Leg

Activates and strengthens the soleus muscle.

Hip Hitches

Helps with over-pronation, reducing pressure on the inside of the tibia from weak gluteus medius.

Side Lying Leg Lifts Purpose

Isolates and strengthens the gluteus medius.

Stress Fracture Visibility

A stress fracture is only visible when it is starting to heal.