ANKLE INJURY PREVENTION
Types of Sprains?
Ankle sproins accounted for 15.5% of all High Schoo! Sports
Injuttes in 2015/2016!
- Boys" and Gité" Basketball have the highest tate of ankle
injury!
25,000 people sprain their ankle every dayl?
PREVENTION TECHNIQUES
Taping /Bracing
Taping and bracing for ankle stabilty has had controversial
results in effectiveness. It is theorzed that the fiction
between the skinincteases an athlete's awateness and
perception ofits movements, which helps them move in a
way that decteases injury tsk!
Strength:
Weak muscles areundthe ankle can lead te ankle instabitty
Often times, weak ankles ote caused by a previous ankle
injury. Strengthening the muscles around the ankle can
inctease the force they can sustain before injury a: well as
Init the tsk associated with ankle stabilty and occurence
of recinjury?
Balance
More than hatf of all ankle injuies occur without contact
with another player. Improving balance gives your body
control overitsetfin multiple positions, which in turn innts
the ask of injury?
Flexibility
Poor flewbilty can lead te movernents that cause ankle
sprains?. Furthermore, incteasing the tange of motion of the
ankle decreases the extremity stress placed on Igaments
over a wider array of pasiions, decreasing the chance of
iriuys,
\
Below ore some sources for leaning how fo tape an aniie to a
Sercrneonn Groeten on ore a cnt [Laat Eden iow ofA |
igament is
involved in over 85% of sprains!
Reising the hee! [plantar flexion) puts
‘stress om ankle tendons and increases
injury risk?EXERCISES:
Building Strength
Below are a series of exercises designed fo strengthen
muscles associated with the ankle. Some require
resistance band to perform?
Resisted Dorsiflexion:
Wrap the band around the heel and raise toes against
resistance. Repeat for 10-20 reps, 2-3 sets
Isotonic Eversion and Inversion:
Go through the entire range of motion. Repeat for 10
reps over three sets.
Calf Raises:
Hang your heel off the edge of a surface and use your
calves fo raise your body. Start with a manageable
amount of reps and build your way up. Once it
becomes easy, do the same thing but on one foot! If
calf raises are painful then a band can be used to
resist plantar flexion in the foot until pain recedes.
Do not overdo it on these exercises! Exhaustion severely
increases risk of injury. Keep your reps manageable.
Balance:
FOAM STABILITY PAD
‘A207 study done on high
school football players showed
that simply balancing on a foam
stability pad for five minutes a day
(5 days/week for 4 weeks in
Preseason, 2 days/ week in
season) decreased the
occurrence of inversion sprains by
77 percent in players with
increased risk due to high body
mass index and previous injury
(both are tisk factors)’.
Flexibility/Range of Motion’:
‘Ankle Alphabet Circles:
Write the entire alphabet with
your ankles! Ankle circles can ako be
performed clockwise and
counterclockwise as an altemative
Ensure to go through your entire range
of motion until the ankle feels loose.
Gastrocnemius Stretch:
Hold for 30 sec-1 min. each legKNEE INJURY
PREVENTION
QUICK KNEE INJURY FACTS
- Knee Injuries account for 15.2% of all High
School Sports injuries"?
- Approximately 20% of knee injuries ore
treated with Surgery®
- Boy’s Football followed by girls’ soccer have
the highest knee injury rates of any sport”?
KNEE INJURY PREVENTION
TECHNIQUES
Strength
Strength training to prevent knee injuries
generally targets the hips, hamstrings, and
glutes. These muscles work to keep the knee
from tuming in and out, which is the most
common cause for damage to knee
ligaments, especially in injuries that involve
the ACL.
Fle:
Mobi
Since the knee is @ very poor acceptor of
rotational force, mobility exercises to prevent
knee injury are designed to ensure that these
forces are properly distributed to the hip and
ankle joints. These joints are better designed
to take lateral and rotational forces.
Land
If athletes have poor control over their bodies
@ they move, then they will have poor
control of where forces are acting on their
bodies. This puts them at higher tisk of knee
injuries because their motion puts them in
unstable positions that could lead to twisting
and turning of the joint.
lance and Jumpin: Form
Knee Injury Breakdown:
Below are the knee structures that are most
commonly injured in high school athletes Seeing
the length and unbendiing linearity of these
structures makes it evident how any torque about
the knee could cause great damage.
Note that the percentages add up to
over 100 percent due to the tendency
for knee injuries to involve multiple
damaged structures.Performing these exercises will sttengthen the muscles that
prevent the knee from twisting unnaturally through contact or
noncentact exposures, and increase an athletes control of hip,
tototion!”. These should be done on a regular basis to prevent
injury, ond should be executed with the same methods outined
inthe section overvewing movernent with good form.
Resistance Band Hamstring Curl
This exercise targets the hamstrings which help
stabilize the knee joint. Weak hamstrings are often
associated with ACL tears'4, Band tension can be
incteased as necessary.
Walking lunges/ Body Wei
These simple exercises that can be integrated into
any team’s warm up targets the glutes and quacs.
which prevent the knee from collapsing inward". A
twist can be added with the lunge to add a
stretch/ balance component. Do not let your knee
go past the toe while performing these.
gle Leg Stance with Twist
Simply stand on one leg and twist from side to side.
Although it seemingly does very litle, this exercise
strengthens the muscles that stabilize the knee, as
well as improve balance. Make sure that the knee
does not collapse inward at any time during this
exercise (1 min each leg)".
Itisimportant thatit you strengthen the muscles that affect
knee stabilzation evenly, otherwise there will be an imbalance
in the joint. This would be highly counterproductve because it
puts an athlete at further risk for injury. However, do not overdo
iton these exercises before activity, as fatigue greatly
increases an athlete srsk of injury.
MOVING WITH GOOD FoRM
As knee injutes ate caysed by improper
movernent, itis important for athletes do
everything that they can to ensure they
tein thermselves to move with theit hips,
knees and ankles algned correctiy'®=
Exercise 1: Changing Direction:
Set up cones in a square and perform
vatious pattems between cones that
require rapid footwork and direction
changes. Keep the knee stable at all
times
Exercise 2: Jumping and :
‘Simply practice jumping frem a balanced
position and landing softly with your knees
‘above your toes and a bendin the knees
‘and hips. The toes should be facing
forward at all times.
Perforrring these exercises every day will
decrease athlete’s chances of moving in
‘ways that risk knee injury!
Mobility /Stretching:
‘Nebilty exercises to prevent inee injuryinvelve
Increasing the range of motion of the hips. As
Cthietes bul stenath in the knee stobizers itis
‘hs0 probably that their muscles vill gst fighter
fond rrake the athiete more prone fo injury.
lwotening out the ios and other knee
stobiizers can be done by holeing a simple 1
hornsting sttetch and 2. quad stitch for one
minute on each leg and performing 10 reps ot
Lateral lunges and 3. Hp injoussOVERTRAINING PREVENTION
Overtraining occurs when an athlete is training in such o
way that does not allow them to recover properly. This can
lead to a type of injury called an overuse injury which
accounts for 7.9% of total high school athletic injuries '
Furlhermore, fatigued muscles are less able to protect the
ligaments and other connective tissves associated with
them, which is why if fatigue is a great factorin causing
athletic injuries.
Overuse Injury Prevention Strategies:
Plan Recovery:
Itis important to have days off for your body to recover, or
else it cannot get stronger. If an athlete is experiencing
persstent illness and aching, they should consider
postponing activity’
Gradual increase in activity
Often times, athletes attempt to make strides in training
that eventually lead to a higher volume than they can
handle. Experts often cite the 10% rle, where activity
levels should not exceed 10 percent of what was done the
previous week. Furthermore, an increase in load should
always be preceded by an increase in strength training
This will prevent weak muscles causing problems later
Proper Nuhition:
What an athlete puts inside his/her body is integral to
ensuring proper recovery. Athletes should ensure that their
carbohydrate intake i sufficient before activity to prevent
fatigue and consume healthy foods to ensure proper
muscle rebuilding
listen to your body:
IFan athlete's body is in pain due to an injury, they must
rest immediately or they might risk further injury. Coaches
and athletes must stress how important this is, and develop
away to communicate with their athletes whether pain is
occuring”
(Causes of Overuse Injuries:
Overuse injuries are cavsed by
repetitive motions that damage
structures such as tendons. They
most commonly occur through
training errors where volume or load
is increase too rapidly, as well as
when an athlete has strength or
flexibility imbalances"
Stretching and Warming Up:
Stretching and warming up are
things that must be taken seriously by
athletes because they ensure that
muscles are prepared for activity.
Having a good wam vp plan
increases muscle and joints’ range of
motion and limits muscle stiffness!
Tight muscles are a big predictor of
whether an athlete will be injured
Having a good warmup will prevent
acute injuries, as well as prepare
muscles for activity gradually. which
can eliminate overuse injuries”
A good warmup should include
exercises that make the athlete
sweat. This should be done
progressively, over a period of
around 20-30 minutes. After
practice, athletes should stretch to
prevent lactic acid buildup which
can lead to muscle stiffnessContinued Research
Effective injury prevention is just as important as an
effective recovery. Unfortunately, nobody thinks
that an injury is something that will happen to them
Because of this, an emphasis on recovery from injury
has overshadowed programs to prevent injury.
However, the chance of injury is very real for every
athlete, and in today’s competitive environment
they cannot afford to lose fime or they will fal
behind. Ankle sprains are one of these injuries that
are highly preventable. Many methods of doing so
are outlined in this pamphlet, but it important to
remember that this is merely a guide assembled for
your convenience. There are so many other
resources out there that you can take advantage of
to create a prevention plan that is right for you. From
free videos to intemet articles. And there are others
that can help you prevent other injuries that people
that play yoursport have a high tisk of sustaining.
Continued research could save you many hours of
pain down the road, limit the effect of injuries on
your athletic progression, and allow you to become
the best athlete possible. It all depends on you
Good Luck!
Nathan Smith Jessica Saganowich
Pre-medicine Biology
Pennsylvania State University, University Park
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