ankle injuries in gymnast
DESCRIPTION
Gymnastics Association of Texas 2010 conference: Presentation geared toward gymnastic coaches on preventing and addressing ankle injuries. Biomechanics of loading mechanics on the ankle. Training exercises to improve loading mechanics and prevent or address ankle injuries in gymnast.TRANSCRIPT
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Ankle Injuries in gymnastics
Brandi Smith-Young, PTPerfect 10.0 Physical Therapy
Fellowship trained manual therapistBoard certified orthopedic specialist
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Introduction
Competitive gymnastTwo time USAG Collegiate
National Champions at TWUBachelors in Kinesiology at TWUMasters in Physical Therapy at Tx
St
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Practicing for 5 years Fellowship trained in Orthopedic
manual physical therapy Board certified orthopedic specialist
in PT One of 300 therapist in the US with
these certifications
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My passion:To bring sport specific quality
care to gymnastDecrease the number of injuries
in gymnast Improve recovery time, decrease
time lost in the gym, and improve return to sport status
Enhance performance
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Common Complaints
Pain on the outside of the ankle Pain on the inside back of the ankle Pain in the midfoot; many times
outside Pain in inside of shin Pain in outside of shin Pain in the Achilles
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What plays a role in ankle injuries
Ankle Injury can be caused by and cause:– Decreased joint motion (rolling and
gliding) – Decreased range of motion (flexibility)– Decreased strength (hip, knee, ankle)– Balance and propriocetion deficits
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Anatomy of the ankle
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Anatomy cont’d
All these muscle provide stabilization for the ankle and foot.
If these muscles are not functioning properly increased stress will eventually lead to injury.
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Muscle imbalances
Some muscles are strongWhile opposing muscles are
weakSome muscles are stretched outWhile opposing muscles are too
tight
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Due to the stringent requirements placed on gymnast certain muscles tend to develop stronger than others
Certain muscles get weakOther muscles develop tighterSome develop looser or
stretched
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Common muscle imbalances
Poor hip, knee, and foot control Weak hip muscles Weak posterior tibialis Posterior tibialis doing too much and
the gastroc not doing enough Weak Soleus muscle (the other toe
pointer) Weak foot intrinsic muscles Tight calf muscles
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Balance
3 systems make up balance:
– Visual System (eyes)– Vestibular System (inner ear)– Propriocetion system (receptors in joints)
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Visual System
Eyes give input into the system indicating the environment around us and movements we are making.
I have found gymnast tend to be visually dominant.
Any change in vision can affect balance.
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Vestibular System
The inner ear monitors the position of the head.
Any inner ear infection or injury (ie cold, fluid in the ear, sinus infection or ear infection) can affect balance.
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Proprioception System
The receptors in our joints give sensory input from your lower extremities to give your brain feedback about the floor.
Any joint injury can cause damage to these receptors and affect balance (does not have to be a major injury).
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Demonstration Time
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Foot Mechanics
Single leg standing
Single leg ¼ squat
When taking off or landing it is imperative to have good mechanics.
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Improper mechanics lead to repetitive abnormal stress
Leads to inefficient performance Leads to injury
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Foot Mechanics & Balance
Single leg standing (SLS)– Mechanics– Eyes open hard surface – Eyes closed
(-visual system) (test proprioception and vestibular)
– Eyes closed on soft surface (- visual –proprioception) (test vestibular)
– Eyes closed on soft surface head back (challenge vestibular system)
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Eyes open on hard surface
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Eyes closed on hard surface
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Eyes closed on soft surface
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Eyes closed head backon 8 incher
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Demonstrate
Muscle testing – Hip– Ankle– Foot
Flexibility testing– Gastroc– Soleus
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Proper foot mechanics can be achieved by
Balancing muscle imbalances– Hip, ankle, and foot strength and
flexibility Improving balance or proprioception Training proper take-off and landing
mechanics
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Strengthen Hip muscles Clam ph I (fig 1)
– Sidelying, roll hip forward.
– Tighten abs, tighten buttock.
– Keep heels together and lift one knee up.
– Monitor hips, no motion.
– Hold 10 sec x5
Figure 1
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Clam ph II (fig 2)– Begin with clam ph
I.– Then lift from the
knee straight up with heels a few inches apart.
– Hold 10 sec x5 Clam ph 2.5
– Same as ph III– Against a wall– Hip rolled forward,
heel touching wall.– Hold 10 sec x5
Figure 2
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Clam ph III (fig 3)– Roll hip forward.– Tighten abs, tighten
buttock.– Turn top foot out,– Raise leg.– Hold 10’ x5– No motion at the
hips. Keep rolled forward.
Figure 3
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Hip & knee control
Squatting (card pickups near wall)– Both legs– Create arch– Hinge from hips– Bend straight down– Knee over second toe
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Hip & knee control Single leg ¼ squat (fig 4)
– Standing on one leg, hips level– Use a pen, golf ball, or card – Squat to set ball down with R
hand– Back to start position– Squat and pick up ball with L
hand– Continue alternating which hand
picks up the ball.– Knee must stay over 2nd toe and
no motion at the hips.– Weight evenly through the foot– DO NOT let the arch of foot
collapse– 2x20 (can follow with balance
postures)
Figure 4
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These exercises can lead up to landing drills:– Make sure the gymnast’s foot is not
collapsing when landing– May start with just a jump to a stick.– Then jumping from the beam or vault to
a stick.
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When doing plyos and other conditioning the key is for the gymnast to control their foot on push-off and landing.
Do NOT allow the foot to collapse or be loose.
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Retrain calf muscles
Heel raise with knee straight (fig 5)– Progress from 2 ft to
1– Raise heel up.– Heel must stay in line
over the 2nd toe.– DO NOT let the heel
move inward.– 2x15
Figure 5
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Soleus
Bent knee heel raise (seated) (Fig 6)
– Start seated, 1 leg crossed with arms rested on knee.
– Slow and controlled.– Raise heel over 2nd toe.– 2x15
Figure 6
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Soleus
Bent knee heel raise (standing) (fig 7)
– Progress to standing, start both feet at same time progress to 1 foot
– Use beam for balance.– Slow and controlled.– Raise heel over 2nd toe– 2x15
Figure 7
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Strengthen foot/toe muscles
Towel curls (fig 8)– Place a towel on a smooth surface (tile
works well) Do in standing and 1 foot at a time.
– Curl the towel with your toes towards you until reach the end of the towel.
– Start again x 5 min– May add 1-8 pounds on towel.– Heel must stay on the ground.– Do NOT let arch collapse. Figure 8
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Balance Training progression
SLS eyes open– Balance postures
SLS eyes closed– Balance postures
SLS on 8 incher eyes open SLS on 8 incher eyes closed SLS on 8 incher head back eyes
closed SLS balance postures on beam
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Balance training
Balance Postures Maintain arch in
foot. Hold 20 sec-1 min
– Tree (Fig 9)
– Front Scale (Fig 10)
Figure 9
Figure 10
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Balance Training Cont’d Balance Postures
– Back Scale (Fig 11)– Bent knee back
Scale(Fig 12)– Sneaky Lunge (Fig
13)
Figure 11
Figure 12Figure 13
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Challenge balance– Add 4 incher, 8 incher, BOSU ball (Fig
14)– Progress from
2 feet stable surface (floor) 2 feet unstable surface
– Sting mat to 8 incher to BOSU ball 1 foot stable surface 1 foot unstable surface Put them on beams
– Stand 1 leg balancing– Add ball tossing Figure 14
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Beam ball toss
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Stretch calf muscles
Calf stretch (fig 15)– Against a wall or
stationary object.– Place foot
stretching back with toes straight forward.
– Create an arch.– Gently lean forward– DO NOT let foot
collapse.– Hold 1 min
Figure 15
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Contact Information
Perfect 10.0 Physical Therapy & Performance Training
www.perfect10physicaltherapy.com
[email protected] 512-426-6593Follow Perfect10PT on gymanstike, facebook, and twitter
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All information from:
– The Manual Therapy Institute– http://www.mtitx.com/
– Shirley Sahrmann. Diagnosis and Treatment of
Movement Impairment Syndrome.