Archive for the ‘How To Build Muscles’ Category
Whereas taking an interest in these fitness practices and methods is not likely to lead to improved health, truly implementing some of these practices and ways is one approach to put yourself on the trail to a healthier you.Diet is one amongst the foremost well-liked aspects of the fitness industry.
There are a number of widespread diets available these days for those that are interested. There are diets which are high in protein and fat and low in carbohydrates, diets that are high in carbohydrates, diets that involve advanced combinations of nutrients, diets which require the consumption of pre-packaged foods and even diets that limit the dieter to 1 or two foods throughout the course of those diets.
In selecting a diet you must utilize common sense to determine whether or not or not a diet is probably to assist you achieve desired results. Some diet plans like those that are overly restrictive can likely be eliminated quickly throughout this process. You ought to also take into account how easy the diet will be to stick to until you lose the required amount of weight. Considering these factors will help you to determine which diets can be best for you.Exercise is another common part within the fitness equation. Most people notice they should be performing some kind of cardiovascular exercise and strength coaching however there is a great deal of contradicting info relating to the amount and kind of exercise which is needed for weight loss or fitness maintenance.
Before starting any fitness program, dieters should consult with their doctor to make sure they’re fit enough to begin an exercise program. Those that have not exercised before may consider short walks of ten-fifteen minutes when they begin their exercise program. The duration and intensity of these walks will be increased because the fitness level increases.Exercise equipment is another side of the fitness trade which confuses many.
There’s a great deal of kit offered and this variety can be overwhelming. In style pieces of equipment include treadmills, stationary bicycles and elliptical trainers. These pieces of apparatus permit the user to realize a cardiovascular workout but none of them are required for a fitness program. Dieters can run, jump, swim, play a sport, dance or participate in any activity while not the utilization of sophisticated and expensive equipment.Pilates equipment can be particularly confusing for would be exercise enthusiasts.
Pilates has only become extraordinarily well-liked in the previous couple of years. Although many have jumped on the Pilates bandwagon on the recommendations of celebrities, most people don’t have a full understanding of what Pilates very is and the equipment involved in practicing this kind of exercise. Though there are difficult pieces of apparatus like reformers and trapeze tables most novices will merely purchase a floor mat and a DVD to begin their journey into Pilates.
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Follow this handy guide, and your training partner will return the favor.
Home treatment shin splints
Pain at the front of the leg is shin splint and it is called medial, tibial stress syndrome in medical parlance. Home treatments for shin splints are effective. Do you feel pain on the front and outside of the shin, especially when your heel touch ground during running and does the pain become constant and is your shin painful to touch? This is tibialis anterior (shin splint) and it can be treated with home remedies.
Tibialis posterior and bone shin splints are the other symptoms that arise from causes such as, Tendinitis, stress fractures, compartment syndrome, high impact training, excessive training, poor technique or biomechanical problems, standing for long periods and wearing high heeled shoes
Understanding, identifying and treating the underlying problems help speedy recovery. Taking patient history, physical examination, radiology, measuring the pressure within the compartments, magnetic resonance imaging and high resonance x-ray computed tomography scans are used in diagnosis
Taking rest is important as the injury will heal only after adequate rest. One can apply ice in the early stage particularly when it is not painful. Physiotherapy gradually increases the strength of muscles. Stretching the muscles of the lower leg in the case of tibialis posterior will help quick recovery.
The sufferer may be advised to decrease the duration and intensity of his exercises and then build it up slowly. Specially fitted shoes or an orthotic may be used prevent reoccurrence of shin splints. Toe raises, calf raises and inner and outer thigh raises will help speedy recovery. With this home treatments, you can easily get rid of shin splints forever..
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When it arrives to natural bodybuilding training , if you want to get into it you will need to comprehend that it is heading to get a great deal of function. Healthy bodybuilding & fitness consists of a whole lot, and talked about right here will be some guidelines and facts that will help you get started off and give you the finest achievement in this pastime.
The Particulars
A lot more than something, when it come to normal bodybuilding instruction, it is crucial that you have a positive mindset. Only by considering optimistically and getting energetic and beneficial will you be ready to have achievement at this activity, simply because following all bodybuilding is not just an endeavor to acquire mass and be massive, and there is significantly far more to it than that.
Bodybuilding is truly a way of life selection, and is not a thing that you can consider lightly, and the same goes for all-natural bodybuilding teaching.
It is extremely crucial that all bodybuilding trainees does not neglect that they are in the procedure of accomplishing this normal bodybuilding training because lack of practical and achievable goals can be problematic. This is why when you set ambitions for by yourself you will need to make positive that they are reasonable.
This way you can truly achieve your aims, which will improve your optimism and indicate you that you can do it if you just place your heart into it.
One more issue that you require to assume about when it arrives to organic bodybuilding teaching is the total of commitment that is going to be essential here. These are just the standard fundamentals that you are heading to need to consider into consideration when it comes to bodybuilding, and there is much far more information that you are heading to want to be mindful of if you are truly interested in finding into this sport. Bodybuilding is a good activity to get into, and it is some thing that will guarantee your health and longevity, in addition to providing you some thing to do that you take pleasure in.
It is important to have a person there who is aware of what they are undertaking and will be there to give you a supporting hand.
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Most upper body exercises focus on building strength. However, in order to get the most of your work out it is always recommended to mix in some cardiovascular exercises such as jogging and spinning and alternate your exercise routine with some lower body exercises too.
Before beginning any workout, spend at least 10 minutes doing some warm up and basic stretching exercises. A good warm up not only helps to activate the circulation of blood throughout the body but also prevents the muscles and tissues from injury by making them more flexible and supple.
Depending on whether you are looking to increase muscle mass or just tone the body you can customize your exercise regime to include either more weights or perform more reps.
If you are looking to achieve overall fitness and increase flexibility then you can get started with some simple exercises. Most can be performed without any hi tech equipment simply by using a set of free weights that provide the required compression or tension to the muscles. Resistance equipment can also be used such as springs and rubber straps with handles that work by offering resistance to tension.
It is important to keep in mind that if you experience more than normal discomfort while doing any exercise it is a sign of trouble. Do consult your physician to find out the cause of the pain before resuming your exercise routine.
Push-Ups
Push ups remain one of the most traditional upper body exercises. Lie flat on your back with your hands tucked under the shoulders and gradually push yourself up keeping the back and legs straight. If you want a more strenuous version, slow down the action of pushing up and then lower yourself back to the floor again. Start with 20 initially and then slowly increase the number of reps to 80.
Chest Exercises
Chest exercises help to strengthen the upper torso. Start with hand held dumbbells that weigh around 10 pounds (4.5kg). Lie on your back preferably on a flat surface such as a mat or carpet and keep the arms extended perpendicular to the body. Hold one weight in each palm and lift and bring the hands together slowly.
As an alternative, bend the elbows when the arms are raised to about 20 degrees, the straighten and continue. This exercise is very effective on the biceps.
Latissmus Dorsi Exercises
In order to develop the latissmus dorsi – the large, side muscles that make men triangle-shaped, stand straight, arms at your side, grasping the dumbbells. Breathe normally while balancing yourself. At the maximum point of inhalation, thrust the arms away from the body, palms inward. Exhale as you raise your arms to shoulder height, then lower your hands slowly back to the starting position.
In order to work on the triceps and biceps repeat this exercise but rotate the weights and curl the arms up at the top of the swing. Straighten the arm and then lower to the starting position.
Biceps and Triceps
Hold the weights in front of your body and keep your arms hanging in front of the thighs. Now lift the weights toward your chest and alternate using each arm.
Do 10 reps a day for each arm. Consult your physician immediately if you experience any lower back pain while doing these exercises.
Exercises for lats and biceps can also be done using free weights or using a long elastic resistance strap. Hook one foot through the strap and grab both ends with your hand so that you can get a good stretch.
Pull-ups and Chin-ups
Pull-ups and Chin-ups are an ideal way to develop the biceps, triceps, lats and pectoral muscles all at once. Chin-ups are done by grasping a sturdy bar with the fingers toward you, whereas pull-ups are done with the fingers facing away while your hands grasp the bar above your head. These exercises can easily be done at a gym, the playground or even at home provided there is a sturdy doorway.
The key to developing a great body is to build up your strength and resistance gradually. Do not overdo any exercise routine. Probably the most common reason why most people don’t continue with their workouts is because of the discomfort and pain that is usually caused by incorrect technique and too much effort exerted earlier on in the process.
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Posterior Shin Splints Treatments
Pain starting on the inside of the lower leg above the ankle and becoming worse when standing on the toes or rolling the ankle inward and the severity of pain increasing as the shin progress, leading to inflammation indicate tibialis posterior.(shin splint). Don’t bother even if you have them as posterior shin splint treatments are available
The other symptoms of shin splints are tibialis anterior and bone shin splints which arise from causes like tendinitis, stress fractures, compartment syndrome, high impact training, excessive training, poor technique or biomechanical problems, standing for long periods and wearing high heeled shoes
Diagnosis of shin splints is performed by taking patient history, physical examination, radiology, measuring the pressure within the compartments, magnetic resonance imaging and high resolution x-ray computed tomography scans
Correct diagnosis enables selection of appropriate treatment. Rest, ice, non-steroidal anti-inflammatory drugs and radiology can be used as treatments in the beginning. The sufferer may be asked to reduce the duration and intensity of his exercise and build it up slowly. Specially fitted footwear may be helpful in preventing reoccurrence. Low energy extra corporeal shockwave therapy can be used in chronic condition
Stretching the muscles of lower leg will speed up recovery from tibialis posterior. Toe raises, calf raises and inner and outer thigh raises are useful in fast cure. By performing professionally designed training programs the sufferer can get rid of shin splints forever. Repeat calf raises with or without weight to strengthen calf muscles so that you will get quick relief from shin splint.
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Every culture has its myths and bodybuilding is no exception. Like most myths, most are nine parts fantasy and one part truth, though of course, some myths have no truth to them at all. I have spent much of my career attempting to expose myths surrounding bodybuilding and topics that relate to it, such as drugs, nutrition and supplementation etc.
For example, one of my more popular articles that was published “back in the day” in Muscle Media was entitled “Nutritional myths that won’t die” which focused on myths surrounding protein and athletes. Classics such as “athletes don’t need additional protein” and “high protein diets are bad for you” as well as others were covered and debunked.
This article, however, is not about one topic or myth, but random myths that float around and never seem to die. It’s intended to be tongue-in-cheek to be sure, but it’s still a serious attempt to combat various myths that have little or no truth behind them. Some of these myths are generated inside the bodybuilding community and some are generated outside the community, by the general public and or medical community. These are in no particular order, so let’s start with a classic:
Myth #1: “Your muscles will turn to fat the soon as you stop working out – Tissue Alchemy BS”
This is a classic used by those looking for excuses for why they have not started an exercise program and resent those that have. My own mother used to say that to me as a kid when I joined a gym at 14. There is no physiological mechanism by which muscles magically convert to fat when one stops working out for some reason. What happens, however, is that many of the gains in muscle mass will be lost from the lack of stimulation. It’s not exactly earth-shattering news that people who don’t exercise and eat above maintenance calories get fat. So what you have is often a loss of muscle and an increase in body fat due to lack of exercise coupled with excess calories. The next time you see someone who used to be buffed but is now fat, it’s not because his or her muscles some how converted to fat. They are fat for the same reason millions of others are fat: too many calories, not enough activity.
Regardless, what if it were true? That is, is the fear of this mysterious muscles to fat conversion a reason to not start a weight training program? If you stop brushing your teeth, the result is (drum roll) cavities, but that’s not a legitimate reason to never start brushing your teeth! I have gained and lost many pounds of muscle over my life time, and have worked with countless people in all phases of their life, and I have yet to see any muscles convert to fat, this myth of tissue alchemy needs to die now. I have however seen plenty of people who stopped working out and got fat.
Myth #2: “Pros eat ‘clean’ all year round”
This myth can be blamed squarely on the bodybuilding publications who want the readers to think their heroes eat low fat healthy “clean” foods year round. This has often led to newbie types attempting to get all the calories they require for growth from baked chicken, rice, and vegetables. Of course getting – say – 4000 plus calories (or more) from such foods is virtually impossible. This reality often leaves the newbie confused and depressed because he’s not making any appreciable gains attempting to stuff himself to death with foods that are low in calories. It’s very difficult to get 4000, 5000, or even 6000 calories a day from chicken and rice. Now for the reality: off-season I have sat across the table from many a pro eating cheeseburgers, pizza, and apple pie. I know one pro who used to pull over anytime he saw a Taco Bell. Big people require plenty of calories and calorie-dense foods are the only way to get them. As the late, great Dan Duchaine once said regarding off-season eating for growth: “don’t feel bad you ate a cheeseburger, feel bad you didn’t eat three!”
Now I can’t comment on every pro’s diet as I don’t know them all, and I am sure some of them have cleaner diets then others off-season. However, make no mistake: the articles you read about what pros eat off-season and what they really eat are often two different things.
As sort of an ancillary myth, most pros will carry more body fat than they claim off-season when trying to gain new muscle mass. Telling people they eat at Taco Bell and are above single-digit body fat levels does not sell magazines or supplements, so it pays to perpetuate the myth that they are hard as nails all year (with a few exceptions) and always eat “clean”.
Myth #3: “Bodybuilders are not strong”
Only people who have never stepped into a gym make such stupid statements. Strength varies greatly person to person of course, but some bodybuilders are very strong with 800lb squats and 500lb bench presses not uncommon. I have seen people using weight that had to be seen to be believed: 600lb front squats for reps, incline bench presses with 500lbs for reps, and seated presses with 400lbs for reps, etc. No, not all bodybuilders are nearly that strong, but any bodybuilder worth his salt is still considerably stronger then the average person. Some bodybuilders compete in both power lifting and bodybuilding and often do well in both. Yes, some bodybuilders are not as strong as they look, but some are much stronger then they look, and some are crazy strong.
Myth #4: “Bodybuilders can’t fight”
I’m not going to give much space to this myth other then to say bodybuilders are like everyone else: some are tough SOB’s and some are cream puffs with most somewhere in the middle. No different then the general public. I have seen a few of the tough SOB variety in action. Conversely, I was at a gym-sponsored cookout some years ago where this huge bodybuilder decided to hassle this guy half his size. Problem was, the guy happened to be the state kick boxing champion and proceeded to beat the snot out of the bodybuilder in front of a few hundred people. The lesson here is: don’t judge a book by its cover, and don’t get into fights!
Myth #5: “Bodybuilders are all gay”
As with the last myth, this one does not warrant much space. It’s my experience the bodybuilding community is gay as often as the general public. No more, no less, and how much muscle a person has does not seem to affect the rate one way or another. It’s a stupid myth that should be put to rest for good.
Myth #6: “Anyone can look like a pro bodybuilder if they take enough drugs”
If this were true, people in gyms all over the world would look like pro bodybuilders. The major difference between a high level bodybuilder and everyone else is their genetics, the one thing they have no control over. Yes, drug use is a fact of life in bodybuilding and many other sports, and yes, nutrition and training play a role; but if you don’t have the genes for it, all the steroids in the world won’t get you anywhere near to looking like the people you see in the magazines. Unfortunately, every gym has those people using doses of drugs higher than many pros and still look like sh*%. Make no mistake: drugs work and clearly add an advantage to athletes who use them, but the difference between them and you is that they chose the right parents!
Myth #7: “Bodybuilders are all Narcissistic”
Well OK, this one has a ring of truth to it. Truth be known, bodybuilders can be some of the most narcissistic people you will ever meet, but they are not all that way. Some are humble, down-to-Earth people, but let’s be honest, some narcissism is par for the course in bodybuilding. Nuff said there…
Myth #8: “Bodybuilders have small penises and they try to make up for that with big muscles”
How many times have we heard this dumb myth? Clearly, this one is directed at the male bodybuilders. Truth be known, I have not seen that many bodybuilders’ manly muscle missiles, but it’s been my impression they tend to be like every other man in that dept. Some are big, some small, while most are in the middle or “normal.” One caveat, however, is that a big guy with a normal-sized member will look smaller then a skinny guy with a normal sized member. It’s all in the proportions.
Myth #9: “Steroids don’t work”
If you believe that one you are dumber then dirt. No response to this myth required from me! There’s a bunch of steroid-related myths I could list, but this is not a steroid article, so I won’t bother.
Myth #10: “I don’t want to lift weights because I don’t want to get huge”
This one tends to be uttered by women, but I have heard men say it also on occasion. It’s a pitiful excuse for not exercising. As discussed above, very few people have the genetics to achieve even above normal levels of muscle mass, much less get “huge.” 99.9% of you reading this will be lucky to put on some muscle, and even that will take years of hard work. It’s not like anyone ever woke up one day bulging with muscles they didn’t expect. And if you are one of those rare people who put on muscle relatively easily? Lucky you!
Well there you have it; the major myths in bodybuilding (hopefully) debunked. Those were the ones I’ve seen/heard most frequently. If you think I missed one, feel free to let me know and perhaps I can add it to this article at some point. I don’t want to see anyone turned off to the great endeavor that is bodybuilding. Like all sports or life styles, bodybuilding has its dark side. However, bodybuilding can be a very healthy, productive, and fun way of life that pays major dividends, so don’t avoid it ’cause of myths and disinformation.
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Want to learn how to build muscle, save money, and stop wasting time? Go to http://www.BodyBuildingRevealed.com Will Brink is a well known author and industry consultant. Free article: http://www.BrinkZone.com
Just like any other game, to be considered a good golf player goes beyond having an average score of below 80. While skill at playing the actual game is commendable, a holistic view is needed to achieve a well-rounded game.
To play good golf, you have to get down past the three areas of:
- fitness,
- practice,
- and etiquette.
Fitness
- Keeping one’s body and mind in shape is a key element to becoming a good, if not great, golfer. Looking after your body and making sure it’s in shape not only gets you to perform better on the course, it also ensures you that you can enjoy golf even well into your years.
- Achieve bodily fitness by eating right and exercising regularly. Maintain cardiovascular fitness and muscle tone that suits the game of golf. Some indicators of physical fitness are your blood pressure and your BMI (body mass index). Consult with your doctor on what levels are right for your age and body type.
- Mental fitness is also just as important. Find ways to relieve yourself of stress. Develop a regular meditation time alone or with family/friends. Keep your mind sharp by exercising it with reading or with puzzles like crosswords.
Practice
- Develop a regular and consistent practice routine. Many find themselves wanting to play more and practice less when it is the opposite that gets better results as far as scores go. By practicing more, you develop techniques and muscle memory that will carry well into your game.
- A good play to practice ratio is 1:2, that is, for every hour of golf you play, you will do 2 hours of practice. This may not be done all in the same day. It is advised to alternate practice and play days so as not to work out too much.
- Continue your education on the game. Not just because you know how to play means you already know everything there is. Remember that there is always something new you can learn so either enroll in a class or take up a lesson or two with a more advanced player. Do this at least on an annual basis. Constantly wanting to level up your golf skills shows your dedication to become a better player than your were the year before.
Etiquette
- Being a great player on the course and on the practice field is nothing if you are not a good person to play with. While golf may be a solitary sport, it does not mean that rudeness is condoned. As a gentleman’s game, rules pertaining to respecting others are of utmost importance.
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Edwin Shackleford has been helping individuals improve thier golf game for years. Try his Free Online Training Today! http://www.improve-your-golf-game.com
Chronic Ankle Sprain by Jon Tobey
A chronic ankle sprain is one of the most common musculoskeletal injuries that can occur in people of all ages and is caused by many different events. Ankle sprains are often seen in sports and can be caused by landing on a surface awkwardly, twisting the ankle the wrong way or any type of action that suddenly forces the ankle out of its normal position. (Smith, 2003) Even a sudden misstep can cause an ankle sprain. The most common type of ankle sprain is caused by an inversion stress, this could result in a tear of the anterior talofibular ligament. (Colby & Kisner, 576) Ankle sprains should be taken seriously when it causes pain and swelling of the ankle, if the ankle does not heal properly the patient could lose their range of motion and stability, causing more frequent sprains.
There are several different types of ankle sprains, the most common type is when the anterior talofibular ligament is torn due to an inversion stress. When the posterior talofibular ligament is torn this is usually due to a massive inversion stresses. (Colby & Kisner, 576) When the foot rolls inward this damages the ligaments on the outer ankle including the anterior and posterior talofibular ligament and the calcaneofibular ligament. Ankle sprains that are less common are medial ankle sprains, and syndesmotic sprains, which both affect the inner ankle. These two sprains injure the tibiofibular ligaments, which attatch the tibia and fibula. Syndesmotic sprains usually occur in contact sports and usually will cause chronic ankle instability and sprains. (Recovering Ankle Sprain, 2007)
When a person sprains their ankle they will usually know immediately. They will feel pain at the site at which the sprain has occurred and the sprained ankle often swells immediately and may develop bruising. Depending on how serious the sprain is the individual may not be able to bear any weight on the sprained ankle and the ankle may feel unstable. A sign of a chronic ankle sprain is when the individual hears or feels a popping or snapping sensation when the injury occurs. (WebMD Ankle Sprain) The individual will also lose range of motion in the ankle injured, and a proprioceptive deficit is manifested as decreased ability to perceive passive motion and development of balance impairments. (Colby & Kisner, 576)
When a patient sprains their ankle they will usually use a protective brace to support the ankle for the first 24 to 36 hours. The patient will rest their ankle and crutches will be used to take pressure off ankle while walking until there is no pain in the ankle when walking. Ice will be recommended for the first 24 to 72 hours to keep the swelling down. Nonsteroidal anti-inflammatory drugs including ibuprofen, naproxen and acetaminophen drugs including Tylenol will be used to reduce the swelling and decrease the pain. A compression wrap should also be work for the first 24 to 36 hours to help decrease the swelling. These techniques will be used and the sprained ankle will usually heal on its own. If the ligament tear is severe or ankle remains unstable after rehabilitation then surgery will be used to repair the torn ligament. (WebMD treatments)
There are several open and arthroscopic methods that can be used to repair the torn ligament. These include the modified Brostrom, Chrisman-Snook, Evans and Watson-Jones procedures. (Colby & Kisner, 577) A direct end to end suturing combined with a imbrication of lax ligaments may be used during the procedure as a double layer of reinforcement. Stability will be repaired by pulling the fascia of the extensor retinaculum proximally over the repaired structures and suturing it to the fibula. After the arthroscopy has been performed a vertical incision is made at the lateral aspect of the ankle. This is to repair and reinforce torn or ruptured structures that could cause associated joint pathology. (Colby & Kisner, 578)
After surgical intervention a rehabilitation program will be needed to regain strength, stability and range of motion in the injured ankle. During the first 1 to 2 weeks after surgery a walking cast is used to progressively begin weight bearing exercise. This cast is removed at 3 to 4 weeks and replaced with an air splint or ankle brace for an additional 4 to 8 weeks. The patient will be involved in two exercise phases. The maximum protection phase and the moderate and minimum protection phase. During the maximum protection phase the patient will focus on resistive exercises involving the hip and knee musculature to maintain strength in the lower extremity. Pain free muscle setting techniques of the ankle musculature will be used during this phase. The patient will also begin to perform dorsiflexion and planterflexion motions to regain range of motion once the immobilizer has been removed. Once the patient is able to bear weight on the ankle with immobilizer they will begin to perform mini-squats to strengthen the lower extremities. (Colby & Kisner, 578)
The moderate protection phase usually begins around 6 to 8 weeks postoperatively and the minimum protection phase usually begins 12 to 18 weeks postoperatively or when the strength of the ankle musculature reaches 80 to 90% of the non-injured ankle. During these phases the patient will begin to increase the strength of the ankle in both open and closed chained positions. The will work on regaining neuromuscular control, balance and stability, and continue ankle range of motion exercises. Self-stretching exercises will be added to their program to increase flexibility along with cardiovascular exercises like swimming, bicycling to improve muscular and cardiovascular endurance. Last closed chain functional activities will be added to the routine to improve a client’s full functional capabilities on the injured ankle.
Chronic Ankle Sprain Exercises
When the patient has regained pain free range of motion in their ankle they will then begin to work on their cardiovascular endurance. They need to begin with non-impact types of cardiovascular exercises and then progress to low impact cardiovascular exercises.
A) Water walking: 20-30 minutes. 2x a week. This will increase the patient’s cardiovascular endurance while performing a very low impact exercise in the pool. It will also help cushion the joints in the ankle and allow the patient to work on the ankles stability.
B) Recumbent bike: 20-30 minutes. 1-2x a week. The recumbent bike will allow the patient to regain dorsi and plantar flexion in the ankle and also work on the cardiovascular system with no impact on the ankle joint. This will allow for improvement in endurance without the risk of re-injury.
The patient will be involved in flexibility exercises to regain range of motion that may have been lost due to the disuse of the ankle. Without proper stretching exercises the patient will not regain full range of motion in the injured ankle. The patient will need to work on dorsiflexion, inversion, plantar flexion and eversion to regain flexibility and full range of the joint in order to prevent a future sprain.
A) Dorsiflexion Stretch: This will stretch the gastrocnemius and the soleus of the lower leg. Have the patient put one foot forward, while keeping the other foot in back with the heel on the floor. Keeping the knee of the back leg extended, have the client push off a wall and shift all their body weight forward putting the stretch in the back leg. Hold 20 seconds, 2 sets. (Colby & Kisner, 584)
B) Inversion Stretch: The patient will be long sitting with a towel or belt under the foot. The patient will then pull on the medial side of the towel causing the heel and foot to turn inward. Hold 20 seconds, 2 sets. (Colby & Kisner, 582)
C) Plantar Flexion Stretch: This will stretch the tibialis anterior of the lower leg. With the patient long sitting, they will attach tubing to a fixed object and then to the tip of their foot. They will then move back until the tubing is tight pulling the tip of the foot toward the floor. Hold 20 seconds, 2 sets. (Colby & Kisner, 584)
Once the patient is beginning to regain range of motion in their ankle without pain, they will begin strengthening exercises. These exercises will help them improve strength and muscular endurance along with improving coordination in the injured ankle. Exercises working the gastrocnemius, soleus and tibialis anterior will be included in the strength training plan.
A) Plantar Flexion with Tubing: With the patient long sitting and the injured leg resting on a rolled towel they will begin to elevate their heel off the ground and pull the tubing wrapped around their foot tight. The patient will then hold both ends of the tubing and have the patient perform plantar flexion against the tubing resistance. 12-15 reps, 2 sets. (Colby & Kisner, 584)
B) Isometric Inversion: With the patient long sitting, they will put the medial sides of the feet together and press the medial borders of the feet against each other. Hold 10 seconds, 5 reps, 2 sets. (Colby & Kisner, 584)
C) Dorsi Flexion with Tubing: With the patient long sitting and the injured leg resting on a rolled towel they will elevate their heel off the ground. They will then tie elasticized material to a fixed object and put the other end at the top of the foot. The patient will then perform dorsi flexion against the tubing resistance. 12-15 reps, 2 sets. (Colby & Kisner, 585)
D) Eversion with Elastic tubing: With the patient long sitting, have the patient place a loop of tubing around both feet and have them evert both of their feet against the resistance of the tubing while keeping the knees still. 12-15 reps, 2 sets. (Colby & Kisner, 585)
E) Adduction with Inversion: With the patient sitting with their foot on the floor. Place a towel under the front foot and a weight at the end of the towel on the lateral side of the leg. Then have the patient pull the weight medially along the floor. 5 reps, 2 sets. (Colby & Kisner, 585)
The last phase that will be added to a patients program is a functional program will improve their balance, coordination and allow them to be involved in regular activity with less risk of re-injury. During this phase the client will work on different weight bearing exercises which will challenge their coordination, strength, balance and function of the injured ankle joint.
A) Ankle Stabilization Exercise: With the patient standing and maintaining a tight core and upright posture they will hold on to a wooden dowel with both hands. The therapist will then apply resistance to the rod in several different directions, intensities and speeds, while the patient remains stable. (Colby & Kisner, 586)
B) Balance Board Exercise: The patient will be standing on a balance board and will begin by holding on to a wall or parallel bars. The patient will then maintain their balance without letting the board hit the ground. The patient will also begin with both feet and progress to one foot. (Colby & Kisner, 586)
C) Resisted Walking: Have the patient walk on their heels and on their toes against resistance, apply the resistance against the patient’s pelvis by using tubing. The resistance should be applied in all directions to work on full stability of the ankle. (Colby & Kisner, 586)
In order for the patient to prevent future complications they need to understand the proper techniques and ways to progress their ankle. If the ankle is not progressed properly after a sprain it is likely that it will lose range of motion and strength and eventually will be sprained again. The patient should be sure to use taping or an ACE bandage when involved in activities that involve fast foot work and increased impact on the ankle joint. The patient should continue to work on their functional program to provide an increased level of stability in their ankle. The patient should also hire a certified personal trainer to make sure that they are progressing at a steady rate and that they are not involved in activities or exercises that will provoke a future ankle sprain. For more information go to http://jontobeyfitness.com/ . The patient should be encouraged to purchase proper footwear for specific activities, for instance if the patient is a racquetball player he or she should wear high-top racquetball sneakers to improve the stability of the ankle. Most important the patient should always be aware of their walking surface and have control of their stride. With these tools and a proper rehabilitation program the patient will be able to return to regular activity without future complications occurring.
References
Colby, L.A. Kisner, C (2002) Therapeutic Exercise foundations and Techniques. F.A. Davis Co. Philadelphia.
Smith, Mike (2003) Emergency Nurse: Ankle Sprain: A Literature Search. Vol.11 (3) pg. 12.
Harvard Womens Health Watch(2007) Recovering from an Ankle Sprain. Vol. 14 (6) pg. 4-6.
WebMD. Ankle Sprain: Symptoms (2006) http://www.webmd.com/a-to-z-guides/Ankle-Sprain-Symptoms
WebMD. Ankle Sprain: Treatments(2006) http://www.webmd.com/a-to-z-guides/Ankle-Sprain-Treatment-Overview
Article Source: http://www.articlesbase.com/fitness-articles/chronic-ankle-sprain-by-jon-tobey-4474930.html
About the Author
Jon Tobey is a Certified Personal Trainer and Nutrition Coach at the Salem Athletic Club in Salem, NH. He specializes in Weight Loss, Toning and group training including: Boxing Boot Camp and regular Boot Camp Training.