principles

Short Answer: 

Describe the Lateral Ankle Sprain 

Grade 1- Stretching, small tears; Mild pain and swelling, there is no instability 

Grade 2- Larger, but incomplete tear; Moderate pain and swelling, you do have instability 

Grade 3- Complete tear; Gross (a lot) instability, sharp pain followed by no pain 

Describe a Contrast Bath and Explain What It Does: 

Vascular pumping- pumping the area 

Cold: 60-55 

Constricts 

Hot: 110 

Expands/dilates 

if you're going to start doing rehab, end in warm 

If not, end in cold 

Why is it important to keep foot up? 

Keeping foot up leaves the angle in stable position, for every degree you move from full dorsiflex into plantar, your foot becomes a little less stable 

Explain the importance of the soleus muscle in medial tibial stress syndrome (shin splints) 

The weaker the soleus (more fatigued), the tibia will bow (bend) 

The soleus has to be strong (bent leg activity) 

Matching:  

 Mechanisms of Injury: Whatever causes the injury 

Lateral ankle sprain- Excessive inversion  

Medial ankle sprain- Excessive eversion  

Lateral ankle sprain- Interior talofibular ligament 

High ankle sprain- Anterior tibiofibular ligament  

Bruising/discoloration- ecchymosis  

4 Movements: 

1. Dorsiflex (up) 

2. Plantarflex (down) 

3. Inversion (in) 

4. Eversion (out) 

What do step ups do? 

Activate gluteus maximus and medius  

Gluteus maximums and medius help absorb load during the stance phase of running 

Benefits proprioceptors  

Soleus Wall Squat + Bent Leg  

Activates/strengthens the soleus 

Hip Hitches- 

Help with over-pronation 

Running on overpronated foot is going to put pressure on the inside of the tibia 

Weak gluteus medius  

Side Lying Leg Lifts- 

Isolating gluteus medius 

You only see a stress fracture when its starting to heal