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Sports Safety
By
Abbott Kagan II, MD
And Jim Marshall, ATC/L
__One of the most common injuries sustained
by today’s athlete is the ankle sprain. Athletes who participate
in any sport are vulnerable to ankle sprains. The best method for avoiding
ankle injuries is accomplished through a prevention and maintenance
program. Here’s how some ankle injuries occur, ways to prevent
them and how to treat the injury once is has occurred.
__Ankle injuries usually result from a
sudden turning or twisting of the ankle. These injuries generally happen
with no warning. The most common ways athletes turn their ankle is when
the ankle is turned inward (inversion ankle sprain). Ninety percent
of the time, the toes are pointed downward and the ankle rolls toward
the inside, affecting the ligaments on the outside of the ankle. There
are three ligaments on the side of the ankle: anterior talofibular ligament,
fibular calcaneal ligament, and posterior talofibular ligament. On the
inside of the ankle, there is a broad structure called the deltoid complex.
The deltoid complex is much stronger, which provides more stability;
thus fewer eversion ankle sprains (ankle turned outward) occur.
__There are several ways to prevent ankle
sprains. One is to make sure that you stretch the calves before any
activity. The way to achieve this is by performing the wall stretch.
Two separate muscles make up the calf, so it is important to stretch
both of them. Next you must strengthen the muscles of the lower leg,
which is done by doing calf raises. These are performed while standing,
pushing up on your toes allowing the heel to rise off the ground. The
strengthening exercises should be part of a routine maintenance program:
two sets of 30 repetitions are recommended.
__When an ankle sprain occurs, there is
usually some swelling and pain. The pain is normally located over the
ligaments that are involved. Quick tests used to differentiate between
a fracture and an ankle sprain are the compression test and the heel
tap test. The compression test is done by applying pressure to the inside
(tibia) and outside (fibula) bones of the lower leg. If the athlete
experiences pain with this test, she may have a fracture.
__The heel tap test is performed by tapping
on the heel with a closed fist, striking the bottom of the foot. If
the athlete has pain with the tap test, this may be indicative of a
fracture. If a fracture is suspected, then the athlete needs to be place
on crutches and should seek medical attention.
Regardless of whether it is a fracture or a sprain, the RICE method
(rest, ice, compression and elevation) should be initiated immediately
to decrease the pain and swelling. For compression, use an Ace-type
bandage. Through the immediate application of ice, the athlete should
be able to reduce recovery time.
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