Inversion Ankle SprainsAn inversion ankle sprain is one of the most common injuries caused by sports and can be very frustrating for both a coach and the athlete . The ankle is the most commonly injured joint in athletics, particularly basketball, football, and cross-country running. You don't have to be an athlete or even a "weekend warrior" to twist your ankle and injure yourself. Something as simple as walking on an uneven surface can cause a painful and unbearable sprain. An ankle sprain refers to injury to the soft tissues (primarily ligaments) around the ankle, usually caused by an inversion injury (where the ankle is twisted inward) or an eversion injury (where the ankle is twisted outwards). It is often said that it is better to break an ankle than to sprain it. A fractured ankle will heal completely on its own with proper care and rehabilitation, the athlete can return to 100% playing ability. Unfortunately, once an ankle has been sprained, the ligaments never fully heal. With proper exercise and rehabilitation, ankle sprains can be treated effectively. A summary of the anatomy behind an ankle is that the ankle joint is made up of the malleoli of the tibia and fibula, which insert into the talus and function as a hinge joint. During weight bearing, the weight of the body is transmitted to the talus, the tibia and the fibular malleolus which forms the lateral aspect of the ankle joint but is not responsible for any weight bearing. The foot articulates within the ankle joint by contraction of the two heads of the gastrocnemius and soleus muscles which cause plantar flexion and the anterior muscles which cause dorsiflexion. The upper surface of the talus is convex and that under the tibia is concave, which allows rotational sliding. The embankment is in the middle of a sheet of paper. Exercises to improve range of motion include: • Ankle pump – Point the toe and pull back toward the shin. Repeat 30 times. • Towel Stretch – Wrap towel around foot and pull back for 20 seconds. Repeat 3 times. • Bent Knee Towel Stretch – Wrap the towel around the foot with the bent knee. Withdraw for 20 seconds. Repeat 3 times • ABC – Imagine tracing the letters of the alphabet with your foot. Repeat the alphabet twice. Exercises to strengthen your ankle are: • Plantar flexion – Wrap a resistance band around the ball of the foot and hold the ends in your hand. Point the foot/toes as far as possible, as if you are pressing on a gas pedal. Repeat 10 to 30 times. • Dorsiflexion: Pass the resistance band over the top of the forefoot, at the base of the toes. Pull the foot/toes down the leg, going as far as possible. Repeat 10 to 30 times. • Eversion: pass the resistance band over the outer edge of the right foot