This group project that a couple of my classmates and I did explains everything you need to know about ankle sprains. It covers from how bad of an ankle sprain it is, to the tendons, muscles, and bones that were involved. It even describes treatment and recovery time.

1. • Andrew O’Neal
• Logan Martin
• Myranda Hand
• Quinnlyn Diehl

2. Rolling your ankle is called a “sprain”.
A sprain occurs when a ligament, (the
fibrous tissue that connects bone to bone
in a joint), is stretched beyond its normal
capacity and is damaged.
The most common ankle sprain out there
is called a lateral ankle sprain

3. Athletes involved in sports requiring quick
changes in direction are at a higher risk of
developing an ankle sprain
Athletes have to cut and pivot on a dime in
many sports like basketball, football,
tennis, soccer, and volleyball
An ankle sprain happens when the
athletes ankle twists, usually a loud snap
or crack and then sudden pain will occur

4. The ligaments will be stretched and have
slight tears.
There will be swelling and mild tenderness
around the ankle.
Walking will cause minimal pain.

5. Ligaments are partially torn and will be
tender to touch.
This will make walking difficult.

6. This is the most serve sprain in the ankle
Ligaments will be completely torn and will
be very tender when touched
The ankle will be very unstable and
walking will be difficult to no use at all

7. Talocrural joint (ankle joint), Tibia, Fibula,
Talus bones
The main articulation is between the Talus
and Tibia
Calcaneus


8. There are three major ligaments on the
lateral side of the ankle.
The Anterior Talofibular Ligament which
runs from the fibula to the talus in a
horizontal fashion.
Posterior Talofibular Ligamanet and if this
one is torn it’s a grade 3 ankle sprain
Calcaneofibular Ligament

9. The most common mechanism of an ankle
injury is inversion of the plantar-flexed foot.
This causes damage to the lateral ligament
complex

10. The ankle should be stable and recover in
seven to ten days.
The swelling will go down
You will be able to put weight on the
injured ankle
You will have full range of motion in the
ankle
You will be able to participate in light
physical activity Ex. Running, jumping

11. This can keep you out for a month or
longer.
Often associated with large amounts of
swelling and even bleeding in the joint

12. This causes enormous amounts of
swelling and bleeding
You may need surgery if there is too much
instability
You will be out for a couple month to a
year if needing surgery
You will also be more likely to re-injure the
ankle down the line

13. Like most common injuries the first aid
treatment for ankle sprains is rest, ice,
compression, and elevation (RICE).
This should minimize the bleeding and
swelling that occur in and about the ankle
joint.
Controlling the swelling significantly
reduces recovery time

14. For 1st and 2nd degree sprains an air-cast
or gel-cast ankle brace is very useful
This is made of 2 plastic shells containing
air or gel-filled bladders, which are
arranged on either side of the ankle and
held in place by a flat stirrup that fits inside
the shoe and straps around the ankle

15. With these ankle braces each step you
take releases the bladders causing a
change of pressure
That pressure helps force out some of the
swelling around the ankle
The brace also prevents painful pronation
and supination while allowing for nearly full
flexion/extension

16. This aims at restoring full range of motion,
the normal levels of strength and
endurance, and position sense, or
proprioception
It is very important to maintain overall body
flexibility and strength while the athlete is
injured and recuperating
Swimming is a great solution to not
become deconditioned during this time

17.  Resisted Plantar flexion
 - While sitting on the floor, loop a resistance
band around the barefoot and gold onto its
ends.
 - Plantar flex the foot slowly then allow for it to
slowly return back to a resting position.
 - Aim for 10-15 reps with 3 sets.
 - Once this exercise feels easy, increase the
strength of the resistance bands.

18. Resisted Eccentric Inversion
- Particularly important in helping to
prevent injury from reoccurring.
- Athlete attempts to resist the therapist
from everting the foot.
- This strengthens the muscles which
stabilize the ankle at the point where
rollover/sprain would occur.
- Resistance should be gradually
increased.

19. Calf Raises
- This will strengthen the calf and
gastrocnemius muscles.
- Aim for 3 sets of 10 and build up steadily.
- Once this becomes easy, start performing
the exercise on one leg only.

20.  Active Planter Flexion and Dorsiflexion
 - While sitting down with foot elevated and
ankle iced, pull foot up as far as it will go and
hold it for a couple of seconds, then point
your foot down as far as it will go and hold it
for a couple of seconds. Repeat these actions
for a couple of reps.
 - Advantage of these exercises is that the
damaged ligaments will not be stressed by
sideways movements. Also, the calf and shin
muscles maintain strength and the blood flow
helps to decrease swelling.

21. Active Inversion and Eversion
- This exercise should only be done when
pain is decreased and healing is
established.
- Turn the foot so they turn inward then
outward.
- Movement should be gradual, slow, and
within limits of pain.
- Circular motions of the ankle can also
establish these movements.

22. Gastrocnemius Stretch
- Place the leg to be stretched behind and
lean forward against the wall for support,
ensuring that the hell is kept in contact with
the floor.
- Hold stretch for 20-30 seconds and
repeat 3 times (can be repeated multiple
times daily).
- Stretch should be felt at the back of the
lower leg.

23. http://www.humankinetics.com/excerpts/ex
cerpts/ankle-sprains
https://drive.google.com/file/d/1WLSEeyxn
yK6XPmMmV224EDd5PgXdF7lt/view?ts=
5a288042