Overcomes ankle instability
The ankle sprains constitute a large percentage of total injuries, not only athletes, but also in primary care. Thus, this type of injury is the most common of few sports derived from assuming up to 22% of total injury.
Chronic ankle instability is the inability to maintain normal mobility of the ankle, losing control of it in certain situations, which translates into sprains repetition (recurrence) and a constant feeling of insecurity during certain activities. In fact, it is estimated that the rate of recurrence of patients who have suffered a severe sprain is 80%.
Chronic ankle instability manifests itself after suffering an acute ankle sprain, not being clear if the sprain is due to instability or vice versa.
If after suffering a sprained ankle (maximum recovery time = 2 months), still continue with any of these symptoms, it is that you possess some degree of chronic instability and the goal would not aggravate it and recover:
- ligamentous laxity.
- Loss of proprioception.
- Decreased range of motion.
- Permanent edema.
- Onset of pain during certain activities.
- Feeling of instability.
Not only face to resume physical activity, but to be impaired functional capacity, affects the quality of life in activities such as climbing stairs or walking.
The importance of strength in recovery
Neuromuscular control is another factor to consider, since it has been shown that in patients where there is a deterioration of muscle – motor units, the probability of suffering a sprain is greater.
Recall that one of the adaptations that occur when strength training is precisely the improvement in the recruiting of motor units.
It is true that the postural control and proprioception (body`s ability to detect the position of the different parts in space) are keys and key aspects in the recovery; however, it forces and so is usually falls into oblivion.
One reason may be the difficulty of some methods of measuring force in the ankle musculature due to the length of the muscle itself in this area. Therefore, some methods of recovery assessment flock to movements in open kinetic chain (ie torsion against resistance in the air), which do not match the characteristics most characteristic of functional or sporting activities performed tasks in closed kinetic chain in the case of the ankle joint.
For these reasons, the exercises must be based on the variety of stimuli, including strength as an important quality to develop.
They can be used various types of materials, the primary objectives being to increase the instability and demand more power.
- Exercise mat: The thickness of the mat will influence the stability of the same, therefore the greater thickness, greater instability and more difficult to prove the correct execution of the task.
- Bosu: At the beginning, you can try to maintain balance with the base resting flat on the floor in bipodal support. Then move on to one leg; and to increase instability Tapering off the support surface bosu with the ground, ie the flat will now the remaining available for support.
- Countermovement jumps without: Mainly, can improve the explosive force of the general musculature, but also the surrounding and operates in the ankle joint.