Lateral ligament injuries are quite common among athletes. While they do occur among average folks, the vast majority of cases treated by a physiotherapist in Waterloo are incurred during strenuous physical activities, the kind usually performed by those engaged in rigorous sports. Statistical data indicates that its occurrence between the two sexes is approximately the same though for young female athletes the rate is higher than for young male ones.
Lateral ligament injuries occur when the ankle is forcibly extended beyond the range permitted by the ligaments holding it in place. The human ankle consists of numerous ligaments, chief among them is the lateral ligament of the ankle. Ankle ligaments like the calcaneofibular ligament (CFL) help to move the foot inwards (inversion) and outwards (eversion).
Acute lateral ankle sprains occur when the foot movements (inversion and eversion) extend beyond the natural range of motion of the supporting ligaments, causing excruciating pain. Such individuals are not able to support their body weight on the injured foot.
These injuries have a high rate of recurrence.
Returning to sports and other regular physical activities can be a daunting task. This is because standard medical practice does not have clearly laid out criteria for determining complete recovery from these injuries. As such, physiotherapists and other healthcare professionals often rely on their own experiences to give athletes the okay to resume their physical activities. This lack of an established guidebook alone accounts for a significant number of cases of recurrence of these injuries and their ongoing symptoms like ankle instability and niggling pain.
To give an athlete the all-clear to return to their activities, healthcare professionals must consider these factors:
The severity of pain (or total lack thereof) is usually a reliable indicator of how far the healing process for an acute lateral ankle sprain is. If the ankle is still painful when weight is put on it then it’s likely the athlete is not ready to get back into action. This should factor in the period from the time the injury was sustained. Pain sensation over the 24 hours prior to the assessment should be a key consideration.
A normal ankle should be able to extend through a certain range of motion. If such a range cannot be achieved without pain after sustaining the ankle injury then recovery is still in progress. As such, the athlete shouldn’t be cleared to engage in sports activities. Muscle strength and endurance are crucial too. The physiotherapist or medical professional assessing such injuries should pay close attention to how well the ankle responds to firm pressure.
A gentle but firm grip should be able to confirm this. If the ankle is still sore to the grip then the athlete isn’t ready for physical exercises yet.
This refers to proprioception, the ability to control one’s body position and certain movements. Needless to say, normal proprioception should be present in a healthy athlete, involving all parts of their bodies. In the case of an acute ankle sprain, this can mean an inability to balance on unstable surfaces. Assuming there is no pain in the ankle joint, the athlete should perform some landing and jumping movements in a random pattern. Inability to do this indicates that such sensorimotor control is still unstable, meaning the athlete needs more time for recovery.
The aim of clearing an athlete to return to performing sports activities is to enable them to compete in whatever it is they’re engaged in. As such, a reliable criterion for gauging the progress and recovery of an acute lateral ankle sprain is to make the athlete perform a full training session. During this session, the physiotherapist should pay close attention to any signs of discomfort when the athlete puts weight on the healing ankle.
Short sprints and other specific physical activities like jumping and hopping are a good way to see how the athlete’s ankle stands up to the rigors and strain of intense physical activities. If the athlete plays a particular sport like basketball, giving them game time will provide better conditions for a much more accurate assessment of their recovery. This is because they won’t be consciously thinking about their recovering ankle. Whatever moves they execute will be done in their natural element, hence providing an accurate assessment.
Psychology is a very powerful factor in sports activities. This is especially true for professional and elite athletes. An athlete’s mindset and confidence are key to their performance. After an injury, many athletes experience a sort of “mental block.” This is when the brain has difficulty mustering confidence and motivation past a certain point. If the athlete was injured due to a nasty tackle from an opponent on the playing field, this mental block can become an issue if not handled well. While the healing of ligaments and muscles of the ankle is key to recovery, the mental aspect can be just as crucial.
When assessing recovery from an acute lateral ankle injury, the physiotherapist should take the mental and psychological components into account. A psychologist is especially useful in situations where the physical injuries have healed but the athlete is reluctant to get back to full training sessions. A good strategy would be to set small, attainable practice goals for the athlete to achieve. Gradually, the intensity and complexity of such physical activities can be ramped up. This helps to ease the athlete into the thick of things, thereby eroding the mental barrier slowly.
Physicians grade ankle sprains into grade I, grade II, and grade III, with grade III being the most severe.
On average, a sprained ankle takes about two weeks to heal unaided. However, several factors, including the classification of the ankle sprain can throw this recovery time off.
When you’ve experienced severe ankle injuries, consult our experts at Movement 101. Our professionals can put you on the right track by offering an honest assessment of your recovery time and how best to take care of the injured ankle. Visit https://www.movement101.com.au/waterloo.html for more information.
Movement 101 Waterloo
3/863 Bourke St
Waterloo NSW 2017
02 7204 4159
Find us on Social Media
A physiotherapist in Wolli Creek may recommend various exercises as a remedy for many illnesses and conditions, including migraines. There is a body of evidence to support this claim even though some facts are not very clear yet. While most such studies agree on the condition and its causative agents, the diagnosis seems to cause some disagreements. Different medical professionals and specialists disagree on the precise diagnosis of a migraine. Technically, migraine is a severe form of headache that is a symptom of sickness and causes difficulty with vision.
All these professionals agree that both common headaches and migraines are “headache disorders.” However, different diagnosis criteria and variations in the outcome of migraine studies continue to fuel the debate on its proper clinical definitions and management.
Undoubtedly, exercise helps to mitigate the unpleasant effects of migraines. However, there may be several mechanisms by which physical activities help to reduce the severity of migraines.
Mechanisms of Migraine Alleviation by Exercise
The ways in which physical activities help to reduce and deal with migraines can be divided into physiological and biological mechanisms. According to a review from Irby et al (2016), the neurovascular pathway and neuroinflammatory pathway are the two models under the biological mechanisms of migraine causation.
C-reactive proteins (CRP) are biological molecules found in the blood. Their presence increases following inflammatory conditions, like migraines. Migraines tend to increase following the release of other inflammatory substances like interleukin-6 (IL-6) from some of the body's white blood cells, particularly macrophages and T cells. This review posits that exercise has a marked effect on migraines through its influence in the suppression of the release of these mentioned substances and other cytokines. This is because exercise tends to have an antagonistic effect on the general neuroinflammatory pathway of the body.
The neurovascular pathway is also crucial in the management of migraines. This is because there are several conditions associated with migraines. Endothelial dysfunction, for example, is a non-obstructive kind of heart disease that leads to narrowing of the large vessels of the heart. Though this condition is mostly associated with women, even men that suffer regular episodes of migraines have been reported to have it.
In addition to endothelial dysfunction, migraines have also been associated with other conditions like hypercoagulability and inflammation. Hypercoagulability is especially dangerous because there is an increased risk of such individuals developing blood clots within their blood vessels, something that shouldn’t happen under normal circumstances. This review found that exercise increased the dilation of retinal blood vessels which led to a decrease in the intensity of the migraines.
It’s well-known that endorphins are the natural substances released by the body in response to exercise. These substances give good sensations to the body, the famous “runner’s high.” Exercise helps to increase the release of endorphins, hence increasing the pain threshold and helping to manage migraines.
In a 2017 study, researchers discovered that exercise triggers a decrease in the release of cytokines like interleukin-12p70, a mediator for inflammatory conditions in the body. This is in addition to helping decrease anxiety in the test subjects. These findings postulate that there is a connection between anxiety and interleukin-12p70. By reducing its release, exercise exerts both a biological as well as a physiological effect to combat migraines.
Psychosocial factors like perception and self-efficacy can also greatly benefit from regular exercise, helping the individual to develop habits that can help to manage migraines.
Is There Any Ideal Type of Exercise?
Studies have been performed to ascertain the types of exercises most suited to deal with migraines, with inconclusive results. However, it’s clear that regular physical activity is good at helping to manage migraines.
The following types of exercise can help individuals suffering from migraines:
Yoga is very popular in many communities, both as a spiritual exercise and a physical one. Turns out, it can help with migraines. According to a 2014 Study published in the International Journal of Yoga, regularly participating in yoga sessions for up to six weeks straight can have demonstrable benefits when dealing with migraines. This, of course, has to be coupled with conventional treatments like prescription drugs. These slow, mindful exercises, when performed about 5 times a week, can help sufferers of migraines to experience pain relief.
Jogging, Brisk Walks, Cycling, etc
Long walks, jogging, cycling, and swimming are some of the aerobic exercises that have been associated with a decrease in the frequency and duration of migraine attacks. Moderate exercises like dancing and brisk walks are particularly ideal for those that may not have the endurance to go for things like jogging. Dancing and long walks are good because they help to raise the heart rate just enough without causing panting.
Cross-training can also help deal with migraines.
High-Intensity Interval Training (HIIT)
It should be noted that a significant number of individuals have reported an onset of migraines after having taken part in HIIT. That being said, these exercises can help to control migraines if done right. A good way to go about this is to alternate high-intensity exercises with rest periods. You can also change things up by alternating HIIT with low-intensity exercises like stretching. A 2017 study published in the Scandinavian Journal of Medicine and Science in Sports found that high-intensity workouts helped reduce the frequency of migraine attacks.
This ancient Chinese exercise regimen has several benefits. In addition to increased pain tolerance and reduced fatigue and depression, Tai Chi also contributes to the prevention of migraine attacks. Practicing Tai Chi regularly can result in a notable decrease in migraine attacks for sufferers. This is according to a study of Chinese women with episodic migraines.
While exercising is generally a good thing when dealing with migraines, certain forms of it can be counterproductive. Powerlifting, for example, is a little too strenuous and therefore not advisable for migraine sufferers.
At Movement 101, we understand the delicate balance between physical activity and harmful strain on the body. Our physiotherapists know what exercises to recommend and how much. Visit https://www.movement101.com.au/wollicreek.html/ for more information.
53/95 Bonar Street Wolli Creek NSW 2205,
Find us on Social Media
The motto of health experts and standing desk advocates throughout the globe is that sitting is now the new smoking. Is this, however, accurate? Is it so horrible for you to sit on a chair? While it is true that both smoking and sitting have harmful impacts on health, it is hard to compare the two. The difference between sitting and smoking is that society has marginalized one, while the other has been enlarged.
It's fantastic to be able to relax. In fact, it is required. But when does taking a break become living a sedentary life? It is possible to harm your health by leading a sedentary lifestyle. The less time you spend sitting or lying down during the day, the higher your chances are of maintaining a healthy lifestyle. Sitting at a desk all day increases your chance of dying prematurely, but standing or moving about reduces that risk.
If you lead a sedentary lifestyle, you are more likely to be overweight, to develop diabetes type 2 or heart disease, and to suffer from depression and anxiety, among other things. Continue reading to learn more about the dangers of sitting for too long, according to a physiotherapist in Botany.
A physiotherapist is a healthcare practitioner who assists patients in achieving their maximal range of movement and physical ability, either by creating it in the first place or by recovering it when physical ability has been lost due to sickness, accident, or age. Physical issues include joint issues, arm and leg problems, backaches, and muscle pains.
Medical professionals are trained to work with all ages to regain physical movement. The treatment method applied will depend on the patient's problem and the cause. Physiotherapists have a variety of methods in their treatment, including exercise, massage, muscle stimulation, manipulation of joints, and ultrasound therapy programs. The treatment is done over time before the patient starts seeing the desired results.
Medical professions include different specialties to ensure different issues are catered to with maximum attention. Read on to discover more about what a physiotherapist in Marrickville can do.
When the world shut down and many people were restricted from public areas like their jobs, gyms, etc., home gym equipment purchases rose. One of the commonest gym equipment purchased during the pandemic is resistance bands. A Physiotherapist clinic in Wolli Creek noted that resistance bands have become one of the most versatile exercise equipment in recent years. Many people have found a way to work resistance bands into their exercise routines to achieve desired fitness and health goals. However, are they so versatile as to address a problem like sore shoulders? The answer is Yes!
Many people struggle with maintaining a good posture. They spend the day slouched or bent over their computer screens that it is almost impossible for them to stand upright. If you belong to this category, there are many health benefits hidden in a good posture. A Physiotherapist clinic in Botany has identified these benefits.
In the aftermath of the COVID-19 pandemic, many people have transitioned from working at the office to working from home. While working from home allowed more people the flexibility they’ve always dreamed of, it came with a new set of challenges. For example, some people now complain of working longer hours as they neither have an opening or closing hour. One of the biggest effects of increased working hours is pain. A Physiotherapy clinic in Marrickville has looked into this recurrent problem and now offers tips on how to deal with the pain.
Write something about yourself. No need to be fancy, just an overview.