#ROLLING ANKLE OUTWARD HOW TO#
Here’s how to ensure they don’t keep you sidelined: 1. The joint’s complex, delicate biomechanics mean ankle injuries are common in runners. What are the most common ankle injuries for runners and how can you prevent them?
‘Pronation takes place when this mechanism unlocks, allowing the foot to absorb the ground force with the least possible impact.’ ‘A locking mechanism within the tarsal bones in the foot creates a stiff foot and ankle for maximum drive forward,’ says Hobrough. The ankle also works in tandem with your foot to allow impact-absorbing pronation (inward roll of the foot). Then, stabilising muscles and the elastic recoil of your Achilles tendon enable the ankle’s next phase, known as plantar flexion, in which your toes move away from your body, to propel you forward and upward again.’ ‘Along with your knees and hips, the ankle allows the body to absorb multiple times your body weight. ‘When your foot hits the ground, the ankle’s dorsiflexion – when your toes move closer to the shin – acts as a kind of shock-deferral device,’ says physiotherapist Paul Hobrough of Physio and Therapy. Your ankle both drives you forward and minimises impact forces. Read on to discover the most common ankle injuries for runners and the crucial steps to take to keep them at bay: How does the ankle move when running?
While certain factors make ankle injuries more likely – from overtraining to bad mechanics – it’s possible to side-step ankle issues with a little know-how. Since you can reasonably expect to take an average of 1,500 steps per mile, it’s easy to see how, over time, this could result in injury and pain. From your first mile to your last, every single step weighs heavy on this important joint. And yet despite their prevalence, ankles are an oft-neglected body part until something quite obviously goes wrong with them – such as a sprain while trail running or a persistent ache after a race. The various ligaments that surround the ankle together help form part of the joint capsule, a fluid-filled sac that surrounds and lubricates articulating joints.Ankle injuries are, unfortunately, a common problem for runners. The interosseous ligament, which rests between the tibia and fibula and runs the entire length of the tibia and fibula, from the ankle to the knee.The posterior inferior tibiofibular ligament (PITFL).Two posterior fibular ligaments, which crisscross the back of the tibia and fibula:.The anterior inferior tibiofibular ligament (AITFL), which connects the tibia to the fibula.The deltoid ligament, a thick ligament that supports the entire medial, or inner, side of the ankle and is made up of parts:.The posterior talofibular ligament (PTFL), which connects the rear of the talus bone to the fibula.The calcaneofibular ligament (CFL), which connects the calcaneus, or heel bone, to the fibula.The anterior talofibular ligament (ATFL), which connects the front of the talus bone to a long bone in the lower leg called the fibula.Three ligaments on the outside of the ankle that make up the lateral ligament complex, as follows:.There are several major ligaments in the ankle:
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