What is the Connection Between Ankle Sprains and Trigger Points?
Foot pain, ankle pain, and ankle instability are almost always associated with trigger points
Anyone involved in athletics is particularly susceptible to an ankle sprain - an acute injury to any or all of the ligaments that support the ankle structure.
Tearing or stretching of the ligaments can occur when the foot is rolled or twisted forcefully.
High-impact sports involving jumping, sprinting or running on changing or uneven surfaces often lead to ankle sprains.
Basketball, football, cross country and hockey are a few of the sports commonly associated with ankle sprains.
Lateral ankle or inversion sprains commonly occur when stress is applied to the ankle during plantarflexion.
The anterior talofibular ligament is most commonly injured. The medial malleolus may act as a fulcrum to further injure the calcaneofibular ligament if the strain continues.
The peroneal tendons may absorb some of this strain. Medial ankle sprains are less common because of the strong deltoid ligament and bony structure of the ankle.
When ligaments are stretched beyond their normal range some tearing of the fibres may occur.
Cause of Injury
Sudden twisting of the foot. Rolling or force to the foot, most commonly laterally.
Signs and Symptoms
First-degree sprains: Little or no swelling; mild pain and stiffness in the joint.
Second-degree sprains: Moderate swelling and stiffness; moderate to severe pain; difficulty weightbearing and some instability in the joint.
Third-degree sprains: Severe swelling and pain; inability to weightbear; instability and loss of function in the joint.
Complications if Left Unattended
Chronic pain and instability in the ankle joint may result if left unattended. Loss of strength and flexibility and possible loss of function may also result. Increased risk of re-injury.
RICER. Second- and third-degree sprains may require immobilization and immediate medical attention should be sought.
Rehabilitation and Prevention
Strengthening the muscles of the lower leg is important to prevent future sprains. Balance training will help to improve proprioception (the body’s awareness of movement and joint position sense) and strengthen the weakened ligaments.
Flexibility exercises to reduce stiffness and improve mobility are needed also. Bracing during the initial return to activity may be needed but should not replace strengthening and flexibility development.
With proper rehabilitation and strengthening the athlete should not experience any limitations. A slight increase in the probability of injuring that ankle may occur.
Athletes who continue to experience difficulty with the ankle may need additional medical interventions including, in rare cases, possible surgery to tighten the ligaments.
Foot pain, ankle pain, and ankle instability are typically associated with trigger points in balancing muscles. These trigger points need to be located and treated to prevent injury recurrence.
Stretching can often provide some temporary relief from ankle pain, and possibly help to treat some trigger points over time.
This is not something that's proven, but the anecdotal evidence in considerable, and some would say overwhelming.
The most common trigger point related to ankle pain is the one that forms in the tibialis anterior muscle.
The following stretch might provide relief by helping to dissipate the trigger point and aid rehabilitation.
Stand upright and place the top of your toes on the ground behind you. Push your ankle to the ground.
Muscles Being Stretched
Primary muscle: Tibialis anterior.
Secondary muscles: Extensor hallucis longus. Extensor digitorum longus. Peroneus tertius.
Injury Where Stretch May Be Useful
Ankle Pain. Ankle Weakness. Ankle Instability. Anterior compartment syndrome. Medial tibial pain syndrome (shin splints). Ankle sprain. Peroneal tendon subluxation. Peroneal tendonitis.
Additional Notes for Performimg This Stretch Correctly
Regulate the intensity of this stretch by lowering your body and pushing your ankle to the ground. If need be, hold onto something for balance.
About NAT Courses
As a manual therapist or exercise professional, there is only one way to expand your business - education!
Learning more skills increases the services that you offer and provides more opportunity for specialization.
Every NAT course is designed to build on what you already know, to empower you to treat more clients and grow your practice, with a minimal investment in time and money.
About Niel Asher Education
Niel Asher Education is a leading provider of distance learning and continued education courses.
Established in the United Kingdom in 1999, we provide course and distance learning material for therapists and other healthcare professionals in over 40 countries.
Our courses are accredited by over 90 professional associations and national accreditation institutions including the National Academy of Sports Medicine (NASM) and National Certification Board for Therapeutic Massage and Bodywork (NCBTMB). Full details of all international course accreditations can be found on our website.
Printed course materials and other products offered on our websites are despatched worldwide from our 3 locations in the UK (London), USA (Pennsylvania) and Australia (Melbourne).
NAMTPT AWARD 2017
We are honored to have received the 2017 "Excellence in Education" Award from the National Association of Myofascial Trigger Point Therapists.
Since 1999 Niel Asher Education has won numerous awards for education and in particular for education and services provided in the field of trigger point therapy.
Award Winning Instructors
Niel Asher Healthcare course instructors have won a host of prestigious awards including 2 lifetime achievement honorees - Stuart Hinds, Lifetime Achievement Honoree, AAMT, 2015, and Dr. Jonathan Kuttner, MD, Lifetime Achievement Honoree, NAMTPT, 2014.
If you are a qualified/licensed manual therapist or exercise/fitness professional you can expand your credentials with NAT certification.
In addition to national accreditation for continued education, each course that we offer includes "NAT Learning Credits". By taking and completing courses you can accumulate NAT credits to qualify for NAT certification.
There are currently 3 levels of NAT certification. Certifying NAT is a valuable way to show your clients that you take continued education seriously, and to promote your skills and qualifications.
Most of our courses are accredited for CE/CPD/CPE. A full list of CE accreditations can be found by clicking on the link below.
Niel Asher Technique
Since 1999 the Niel Asher Technique for treating trigger points has been adopted by over 100,000 therapists worldwide, and has been applied to the treatment of a number of common musculoskeletal injuries.
The Niel Asher Technique for treating frozen shoulder was first introduced and published in 1997 and has been widely adopted by therapists and exercise professionals working within elite sports and athletics.
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Our courses are modular, and designed to build on what you already know. For more information, please visit our "Where to Start?" page.
This trigger point therapy blog is intended to be used for information purposes only and is not intended to be used for medical diagnosis or treatment or to substitute for a medical diagnosis and/or treatment rendered or prescribed by a physician or competent healthcare professional. This information is designed as educational material, but should not be taken as a recommendation for treatment of any particular person or patient. Always consult your physician if you think you need treatment or if you feel unwell.
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