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Injury Prevention
Foot
Ankle
Injuries of Foot/Ankle
Miscellaneous
100
The least amount of time needed for an adequate warm-up.
What is 10-15 minutes?
100
The number of tarsal bones.
What is 7?
100
The bone which sets on top of the talus.
What is the tibia?
100
The definition of a grade 3 sprain.
What is ligaments are completely torn?
100
The minimum amount of time ice is generally used after an injury.
What is 72 hours (3 days)?
200
The optimal amount of time to hold a stretch when aiming to increase flexibility.
What is 30 seconds?
200
The heel bone.
What is the calcaneus?
200
Most ankle sprains are in this direction.
What is the inversion?
200
Three signs of inflammation.
What are swelling, redness, heat, pain, and loss of function?
200
Two effects of using heat as listed in the notes.
What is increasing blood flow to area, reducing stiffness, and muscular relaxation?
300

Two purposes of taping.

What are 1) decreasing joint range of motion, 2) securing bandages/padding, 3) applying compression to reduce swelling, and 4) increasing ease of movement (kinesiotape)?

300
The number of bones in the foot.
What is 26?
300
The tarsal bone on which the tibia and fibula rest.
What is the talus?
300
The most commonly injured ligament in the ankle.
What is the anterior talofibular ligament?
300
What the acronym "RICE" stands for.
What is Rest, Ice, Compression, and Elevation?
400
The minimum length of a cool-down.
What is 5-10 minutes?
400
The technical name for flat feet.
What is pes planus?
400
An eversion ankle sprain damages this ligament.
What is the deltoid?
400

The mechanism of injury for "turf toe".

What is great toe hyperextension?

400
The 3 lateral ligaments of the ankle.
What are the anterior talofibular ligament, the calcaneofibular ligament, and the posterior talofibular ligament?
500
The method of stretching most commonly used (and generally most effective). Hint: not ballistic stretching.
What is static stretching?
500

The names of 3 arches in the foot.

What are the medial longitudinal arch, the lateral longitudinal arch, and the transverse arch?

500
Another name for a syndesmotic sprain.
What is a "high ankle sprain"?
500
The technical name for "shin splints".
What is "medial tibial stress syndrome"?
500

The 3 main stresses placed on tissues that cause injury.

What are compression, tension, and shearing?