Page 18 - Issue 4 Cornwall Hill

ADVERTORIAL

LETS RATHER TALK

ANKLE EDUCTION!

Is there a home-schooling option?
“I have really weak ankles;
Yes, due to the current situation we have
also developed a home syllabus to keep our
I keep on rolling them”
students on track. (Important disclaimer: If
Written by Annami Havenga for Physio First
you are currently in pain or unstable on your
n my business I hear these words repeated ankle sprains are recent or feet – rather visit your local physiotherapist for
often uttered. Would you be previous ankle injuries. The reason for an assessment before attempting any of these
surprised if I told you that in most that is NOT primarily because people’s exercises. Exercises are attempted at your own
Icases this statement is false? ankle muscles are weak, it’s because discretion.)
their ankles are DUMB! Yes, you have
Ankle sprains are extremely common. read correctly – if you have a ‘problem’ 1. Ankle stability:
In the USA it’s estimated that 25 000 ankle that keeps on giving way you need - Walk on your toes for 10m
people sprain their ankles daily! The to send it back to school! and then on your heels.
body’s lower extremities account for
50% of all sports injuries and out of What does ankle school look like? 2. Proprioception:
those injuries, 15% are ankle ligament The syllabus is twofold: mental and - Stand on one leg while
sprains. Wow, these are high numbers. physical. brushing your teeth
(alternating daily).
It’s clear that our ankles are at a high On the mental side we focus on - Stand on one leg while
risk for injuries – not just during sports proprioception (your brain’s ability throwing a ball against
activities, but also during everyday life. to place a joint/limb in space) and a wall, and catching it
How many of you have not at some neuromuscular activation (re- again.
point sprained your ankle on that stupid connecting your brain with your
little step at work? ankle muscles). These sensory motor 3. Ankle strength:
skills needs to be retrained by all - While slightly steadying yourself against a
The severity of ankle injuries can ankle students as their bodies will not chair do a heel raise on both feet. Hold the
vary quite significantly, but the most automatically recover them. contraction for 2 seconds at the top. Progress
common by far remains minor to to one leg later on. Keep your knees and
moderate tears to the ligaments on Physically we help all students regain ankles aligned throughout the movement.
the lateral (outside) aspect of the foot. their normal strength and flexibility.
But don’t be fooled - a small step for The human body is an amazing ‘machine’ that
you can very easily lead to a giant step The good news for all prospective has the ability to heal and adapt. If you take
into the ER…so if pain persists and you students is that when the physical side the time to educate your ankles – you will
struggle to walk, a trip to your doctor or of ankle rehabilitation is combined definitely reap the benefits.
a physiotherapist is well advised. with the mental side, your ability to
pass all related subjects increases Keep on rolling…forwards!
One of the biggest risk factors for dramatically.
For a list of references, please email: info@physiofirst.co.za

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