Joint Structure/Anatomy
What are the two major muscles of the ankle joint?
Gastrocnemius and Soleus
What movements occurs at the ankle joint?
Dorsiflexion, plantar flexion, inversion and eversion
How is a jones fracture caused?
Overuse and repetitive stress or trauma.
True or False.
Lifting weights makes you tight.
FALSE. Loaded movements with full ROM have been scientifically proven to increase muscle fascial length leading to greater ROM and greater strength at end range of motion.
What is the biggest tendon in the human body?
The Achilles tendon or heel cord aka calcaneal tendon.
What type of joint is the ankle?
Hinge & Gliding Joint
Name two of the many symptoms associated with a 3rd degree sprained ankle.
Severe swelling, Severe pain, Instability of the joint, Extreme loss of motion, Extreme difficulties walking
What are some examples of a “governor” when reintegrating an athlete back into sprint training?
Wall drills, hill sprints, shorter sprint distances, etc.
What is a thick band of connective tissue that runs along the bottom of your foot connecting your heel to the base of your toes called?
Plantar fascia
What ankle movement allows for a squat to be done correctly with full range of motion?
Dorsiflexion
On which bone does a Jones Fracture take place
5th metatarsal
What are the 2 aspects that one must take into consideration when progressing plyometric training?
Number of Ground Contacts & Intensity of Movement
What 3 bones make up the ankle joint?
The Tibia, Fibula, & Talus
What kind of forces does the ankle have to withstand?
The ankle joint must be able to withstand torque, tension, compression and shear while performing common tasks such as walking, running, jumping, etc.
Name one of the fractures that can happen in the ankle join
lateral malleolus fracture
medial malleolus fracture
posterior malleolus fracture
bimalleolar fracture
trimalleolar fracture
What are some examples of loaded movements to strengthen ankle joint?
Any iso-overcoming manual work, full ROM manual work, calf raise variations, squats, etc.
What ligament is most commonly injured during an inversion ankle sprain?
The anterior talofibular ligament (ATFL) is generally the most commonly injured, followed by the calcaneofibular ligament (CFL).
How much force can an elite level sprinter experience when sprinting in max velocity mechanics?
Forces experienced can be as great as 5 times their body weight. This is due to the combinations of the force the sprinter is producing and the force of the athletes weight.
What is the name of the 2 long bones of the lower leg that support the entire weight of the body and the percent of distribution of body weight supported between the 2 bones?
ANSWER: Tibia holds about 90 percent and fibula about 10 percent
What is key to a context-based approach to rehab?
Progression. Mastery of certain qualities must be obtained before advancing movement.