How to prevent ankle sprain - risk factors (part 3)

Many studies have been conducted on how dislocated ankle sprain and what factors increase the risk of developing ankle sprain. In this article, I will look at some of the most common risk factors for ankle sprain. While ankle sprains can occur in everyone who walks or runs, they are most often found in athletes. There are several possible risk factors for ankle sprains in athletes. Although it may be difficult for researchers to develop good research on risk factors, there are several that are usually accepted for ankle sprains.

History of ankle sprain. The strongest predictor of ankle sprain is the previous history of ankle sprain. This conclusion is shared by almost all studies conducted on this issue. [1], [2], [3], [4]The people most at risk after they previously sprained their ankles were those who did not correct the proper rehabilitation. An unrecovered ankle can be unstable afterwards and open to bending over and over. The reason, according to some researchers, is that when an ankle is injured, some of the nerves arise that tell your body what position your ankle is in, are damaged. These nerves are called proprioceptors, and the ability to determine the position of parts of the body is called proprioception. When these nerves are damaged, it may be harder for your body to know how to position your foot to keep it safe.

Balance. A lack of balance (also referred to as the Postural Sway) may indicate a lack of proprioception due to the stability of the ankle joint. Studying the risk factors for ankle sprains identified athletes with a poor balance, since those who could not maintain one leg for at least 15 seconds without touching an uncontrollable foot to stay steady [5]These people had more cases of ankle injury. Another researcher studied high school basketball players using a specially designed machine to identify people with poor balance. [6], Players with low pre-season testing experienced nearly 7 times more ankle sprains than normal balance.

Height and weight. There is not much agreement on whether height and weight are important factors for ankle stretching. Investigations of soldiers during basic exercises showed that higher and heavier were risk factors. Another study, however, experienced varying results and determined that height alone is not a risk factor. [7]This was based on a study of 1,601 West Point cadets who participated in basketball without a history of ankle sprain or instability. There was no evidence of height and weight as something that would increase or decrease the risk of ankle sprain. Until more research is done, it is unclear whether higher or heavier people have an increased risk of ankle dislocation.

Leg shape / joint weakness. You can expect a weak ankle joint to be at greater risk of stretching the ankle joint. However, evidence suggests that this is not the case. In one study, a study was made of ankle weakness using orthopedic testing. [8]Based on these results, it was impossible to predict the increased likelihood of ankle sprain on the basis of joint mobility. Other factors, such as the shape of the foot or excessive pronation while running or walking, do not indicate a higher risk of developing sprains. However, excessive and insufficient pronation may indicate some degree of instability of the foot.

Floor. Men and women tend to experience the same frequency of ankle sprains. When all other risk factors are taken out of the equation, no gene is at greater risk of stretching the ankle.

Muscle strength and reaction time. Muscle strength and reaction time are not risk factors for ankle sprain. The muscles in your legs control the position of your leg. Researchers have studied the speed and strength required for ankle sprain [9], [10]To break the ligaments in the ankle complex, the required speed is greater than the speed at which your muscles react to the stimulus so that your ankle is about to go too far in one direction or another. In addition, your muscles further reach full reduction. By the time this happens, your ligaments may disappear. What time of reaction and muscle strength have an impact, is the positioning of your leg before it hits the ground. This positioning can be very important when it comes to increasing the risk of ankle sprains. [11],

Shoe type. Shoes may increase or decrease the risk of developing ankle sprains. Some researchers theorize that some types, such as high-top basketball shoes, can increase proprioceptive feedback from the ankle. [12]There is also some evidence that shoes offer some resistance to an excessive range of movement in the ankle. [13]One study conducted more than 10,000 recreational / elite basketball players to determine some of the risk factors for ankle sprain. In the questionnaire handed out to players suffering from ankle stretching, they asked a few questions about shoes, including: reduction (high, medium, low top), cost, brand / model and condition (good, honest, bad). When they noticed that the high frequency of players wearing more expensive shoes also suffered from injuries to the ankle joint, they looked at other communities in expensive shoes. The most common feature of these shoes was the presence of airbags in the heel of the shoes. From this study, they conclude that these airbags increase the likelihood of ankle sprain. The same can be said about shoes with energy return systems such as the Nike Shox. There are four key shoe features that will help limit ankle injury. These are lateral (lateral) stability, torsional (twisting) flexibility, shock absorption and traction control. The most significant of these functions are thrust control. [14], Among footballers and footballers, the length and design of the clip were associated with an increase in injuries to the ankle. [15]Increased traction increases the fixation of the foot. This fixation of the foot increases the vulnerability of all lower joints of the leg, in particular the ankles.

Surface conditions. The quality and condition of the playing surface is a risk factor for stretching the ankle joint. Any friction surface that is not optimal (too high or too low) increases the risk of injury to the athlete. For example, artificial turf increases friction, and water on the surface of the site can dramatically reduce it. High friction will keep the contact leg stationary, and the impulse of the rest of the body will create strong stress on the joints and ankle ligaments. Low friction will cause the contact foot to slip out from under the body, causing excessive movement in the ankle joint, thereby emphasizing the ligaments. Given these risk factors, the likelihood of suffering and stretching the ankle can be significantly reduced. Some risk factors cannot be avoided. To help protect yourself in these situations, there are some proven methods for reducing the risk of ankle sprain. Now, bearing in mind this information, we are ready to discuss the three best methods of preventing stretch marks on the ankles: tape, braces and exercises.

[1] Thacker SB, Stroup DF, Branche CM, Gilchrist J, Goodman RA, Weitman EA. Preventing ankle sprains in sports: a systematic review of the literature. American Journal of Sports Medicine 1999; 27 (6) 753-760.
[2] Bainnon B.D., Murphy D.F., Alos D.M. Prognostic factors for lateral ankle sprains: a literature review. Journal of Athletic Training 2002; 37 (4) 376-380.
[3] McKay GD, Goldie PA, Payne WR, Oakes BW. Ankle injuries in basketball: injury rate and risk factors. British Journal of Sports Medicine. 2001; 35: 103-108.
[4] Willems T, Witvrouw E, Verstuyft J, Vaes P, De Clercq D. Proprioception and muscle strength in patients with a history of ankle sprain and chronic instability. Journal of sports training. 2002; 37 (4) 487-493.
[5] Watson AW. The ankle joint of the players of the field games Gaelic Football and Hurling. Journal of sports medicine, physiology and fitness. 1999 v39: 66-70.
[6] McGuine TA, Greene JJ, Best T, Leverson G. Balance As a predictor of ankle injuries in high school basketball. Clinical Journal of Sports Medicine. October 2000 v10 (4): 239-244.
[7] Sitler M, Ryan J, Wheeler B, McBride J, Arciero R, Anderson J, Horodyski M. Efficiency of a semi-rigid ankle stabilizer for reducing acute injuries to the ankle in basketball. Randomized clinical trial at West Point. American Journal of Sports Medicine. 1994: v22: 454-461.
[8] Barrett JR, Tanji JL, Drake C, Fuller D, Kawasaki RI, Fenton RM. High-quality shoes for the prevention of stretch marks on the ankles of basketball players: a prospective randomized study. American Journal of Sports Medicine. 1993; 21: 582-585.
[9] Vaes PH, Duquet W, Casteleyn P, Handelburg, Opdecam P. Static and dynamic X-ray analysis of the stability of the ankle joint in canted and non-stable stable and functionally unstable ankles. American Journal of Sports Medicine. 1998 v 26.5: 691-702.
[10] Konradsen L, Voight M, Højsgaard C. Ankle Inversion Damage. The role of a dynamic defense mechanism. American Journal of Sports Medicine 1997: 25: 54-58.
[11] Carnes, Michael. Personal communication. February 2007.
[12] Barrett J, Bilisko T. The role of shoes in preventing ankle sprains. Sports medicine. 1995 Oct; 20 (4): 277-80. [13] Ottaviani R.A., Ashton-Miller Yu.A., Kothari S.A., Voitsys E.M. The height of the basketball shoe and maximum muscle resistance when applying the inversion traps and fracture periods. American Journal of Sports Medicine. 1995. v23 (4): 418-423.
[14] Reinschmidt C, Nigg BM. Actual problems in the design of cross-country and ship shoes. Sportveri Sportschad 2000; 14: 71-81.
[15] Torg JS, Quedenfeld T. The impact of shoe type and blade length on the incidence and severity of knee injuries among high school football players. Res Q. 1971; 42: 203-211. 16]Hamill J, Knutzen KM. Biomechanical basis of the human movement 2nd ed. Baltimore: Lippincott Williams and Wilkins 2003