Ankle sprains...let's face it. Most of us have had at least one in our lifetime. When you hear ankle sprain, you envision your foot rolling out when stepping on an uneven surface or missing a step down a flight of stairs. Both of these examples are known as a lateral ankle sprain, which account for up to 85-90% of all ankle sprains. These are much more common than other ankle sprains due to the innate mechanism of injury that is more likely to occur in this plane of movement, as well as the weaker soft tissue structures on the outside versus inside of the ankle. However, other ankle sprains do still happen! High ankle sprains are a fairly common injury that is more common in athletics and collision activities. It is important to learn how to rehab a high ankle sprain because it is going to look different than your typical lateral ankle sprain rehab. Follow along as we discuss how to rehab a high ankle sprain!
Are you a runner trying to stay healthy so that you don't have to stop running? If you're looking for exercise solutions for a running injury and want to learn running injury prevention knowledge, you've come to the right place. We have simplified the literature investigating common running injuries to bring you not only our favorite but the most effective runner's prehab exercises. In this article, you will learn runner's prehab exercises that you should be doing as well as the knowledge that will protect you against common running injuries!
Bone Stress Injuries (BSI) are not uncommon in avid runners, track and field athletes, and endurance athletes. As common as they may be, they are still very difficult to deal, hard to identify for the average person, and unfortunately can turn into full-blown bone stress fractures before being correctly identified and treated. In this article, we will discuss exactly what bone stress injuries and bone stress fractures are, what the risk factors are, and prehab strategies to get back to running after a bone stress fracture.
Turf toe injuries many times are left improperly managed and can lead to chronic pain, reduced push-off strength, and eventually joint deformity if left untreated. Turf toe describes an injury to the bottom surface of the big toe joint, known as the plantar metatarsophalangeal-sesamoid complex. Turf toe injuries occur when the joint of the big toe gets forced into hyperextension. This typically happens to football players when someone falls on their foot forcing the heel to drive forward over a planted big toe. This motion typically injures the joint capsule and ligaments on the bottom side of the foot, leaving it very painful. While most common in footballers, there is also a high incidence of turf toe injuries in rugby and soccer players as well. This article will cover a rehab guideline for getting back on the field after an old turf toe injury, in addition, we've included a FREE workout with the best turf toe exercises!