WHAT IS AN ANKLE SPRAIN?
An ankle sprain is a well-known injury that involves the strain of the ligaments that support the ankle joint. Usually, it occurs in the ligaments on the outside of the ankle is injured (a lateral ankle sprain).
CAUSES OF AN ANKLE SPRAIN
Lateral ankle sprains happen when the foot rolls inwards under the leg (called inversion), straining the ligaments on the outside of the ankle that prevent this movement. This may occur when walking or running on uneven ground or when changing direction suddenly. Rehabilitation should occur after all ankle sprains no matter the severity, to ensure and reduce the likelihood of them happening again.
Medial ankle sprains are less common due to the greater reinforcement on this side of the ankle, and occur when the ligament is stretched or strained by the foot rolling out under the leg (called eversion).
HOW DO I KNOW IF I HAVE SPRAINED MY ANKLE?
Ankle sprains occur after a specific incident, such as your foot rolling inwards, or stepping on a pothole. They lead to pain and swelling over the affected ligaments, and often some difficulty walking. once diagnosed rehabilitation is recommended for those who play sport to ensure all your recovery.
HOW CAN EXERCISE PHYSIOLOGY HELP WITH AN ANKLE SPRAIN?
After the initial acute phase of your injury, exercise physiology treatment will consist of:
- Mobility exercise- to improve flexibility and range of movement of the ankle
- Balance exercise- to improve the stability of the ankle and joint position
- Resistance exercise- to improve ankle strength
WHAT IS PLANTAR FASCIOPATHY?
Plantar fasciopathy (or fasciitis) also known as heel pain is pain under the heel during weight-bearing activities. It is also sometimes called plantar heel pain. Plantar fasciopathy refers to irritation and overload of the plantar fascia (the connective tissue that supports the structure of the foot). It is commonly diagnosed with inactive/sedentary people. Although it is most common in people that over-weight bear.
WHAT CAUSES PLANTAR FASCIOPATHY?
Plantar Fasciopathy is caused and linked by:
- An increased force being transmitted by the plantar fascia
- Sharp changes in load
- High body mass index (BMI) is linked with this condition
- People aged 40-60 years old
- Excessive rolling in of the foot during weight-bearing activities
HOW DO I KNOW IF I HAVE PLANTAR FASCIOPATHY?
You may have Plantar fasciopathy if you have pain under your heel.
How can exercise physiology help?
- Load management – decreasing the amount of pressure you put on yourself.
- Exercises – Strengthening exercises may be used for the foot and calf muscles to help improve your ability to take the pressure.