To do the same for evertors repeat but this time try to turn the foot outward. To strengthen the ankle invertors simply push the foot against a solid, fixed object such as a sofa, while trying to fight resistance and turn the inside section of the foot against it. Isometric exercises are the usual starting point, and they involve two stages. These should be started as soon as you can comfortably bear weight again. If you have had a previous ankle injury, the chances of a further problem are far higher, making it vital that strengthening exercises are undertaken regularly.
The best exercises are those which you can do easily at home, with little or no special or difficult to source/expensive equipment, for a short time each day. Unfortunately the truth is that exercising can easily feel more like a chore than a benefit, and can thus become something to avoid. Since it is common for a once-damaged ankle or knee to be injured again far more readily, it is crucial that relevant exercises and activities are adopted as a routine in order to both strengthen them and to prevent further incidents insofar as possible. Overuse injuries to the knees are caused by repetitive activity such as jogging, skipping, and biking which irritates and inflames the joint and surrounding tissues. Dislocation and fractures are possible but are less common and are generally connected with a more immediate serious incident such as a car crash.ĭoctors in A&E are familiar with injured football and rugby players presenting with damage to their anterior cruciate ligament having made a sudden movement, twist or jump during a game. Most acute knee injuries are related to certain types of sport or physical recreation, or a sudden movement made at home, with the remainder being caused by a fall or twist which sprains the ligaments or tendons supporting the kneecap. Even then it will probably be weaker than before, and more vulnerable to repeated injury.įor more serious sprains (grade 2 or 3) then you’re looking at longer period on the sidelines and maybe even surgery to repair the ligament.
A basic sprain will leave bruising for up to two weeks, and can take months to heal. In most of these cases the ligaments are either badly stretched or torn, with occasional cartilage or tendon damage. The most common injury is a sprained ankle, accounting for around 85 per cent of reported cases. They have numerous working parts which can go wrong they take a pounding during everyday activities as weight bearing joints added to which are the effects of additional stresses such as certain exercise regimes and extra body weight. These joints are vulnerable for several reasons, including: their complex designs. Ankle and knee injuries are something that most people will experience at least once (and probably many times) in their lifetime.
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