Everything You Need to Know About Ankle Sprains. By Michael LaBella. Objectives of the presentation. Students will become aware and be able to distinguish the difference between the 3 different degrees of ankle sprains.
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By Michael LaBella
Protection- The injured ankle should be kept out of further harm or injuries, especially during the crucial first 24-48 hours.
1. Ankle Pump: Point toe, then pull back toward you as hard as possible.
2. Towel Gather: Spread out towel on floor. Pull toward you with toes until towel is fully gathered around foot. Repeat 10-15 times.
3. Ball Pick-up: Grasp ball between 1st and 2nd toes; pick up and transfer to opposite pile. Repeat 15 times.
Stand on one foot. Now reach with the opposite leg outward in all directions, forward, sideways, backwards, diagonally, etc. Reach out as far as possible and hold for three to five seconds.
Each direction offers a different challenge to your balance and trains the receptors of the ankle, knee, and hip. The farther you reach the harder the balance leg is working. Start small and work your way up. You can also reach with your arms, as this challenges your balance differently.
Ankles can be further supported by the used of: