Table Injuries: Ankle and Wrist Injuries and Exercises
Poor flexibility and weakness in the ankles and hands can lead to pain and serious injury. Injuries to the ankles and feet can often be prevented by proper conditions. According to Dr. Mathew Hoffman, the most common sports injury is a sprained ankle. It is among the top ten in numerous articles.
The ankle is often injured by rolling on it. This can result in a sprain, strain, or fracture. A ligament is a stretching or tearing of a ligament. A complete rupture of the ligament can lead to surgery and a long period of time. A strain is the stretching or tearing of a muscle. A fracture is the breaking of a bone. There are several types of fractures.
The injury, which is common in gymnastics, exposes the athlete’s ankle to a “short” range of motion beyond normal range of motion. If the ankles are flexible, the damage can be minimal, but if the athlete’s ankles are not flexible enough for a short distance, the injury can be serious. Awareness of foot placement in approach and ankle strength, this injury can be prevented or minimized or elevated.
The best ankle exercise is Ankle Exercise because it gently stretches the muscles before contracting. It also involves both of the posterior muscles, the gastrocnemius and the soleus. The athlete will stand with their feet together and bend their knees until they feel a stretch in the Achilles tendon. Make sure the athlete also bends at the hips. Once they feel the stretch, your athlete will keep their knees bent and lift their heels. This position is called a forced ankle arch. After this a strong arch will be placed with the athlete bending the knees and staying briefly on the toes. The athlete must return to the station. The ankle drill is very useful for flexibility and strength.
The Sitting Calf Raise with dumbbells is another useful ankle exercise. The athlete will sit with straight knees positioned at 90 degrees. Their knees are bent directly over their ankles, their knees are bent at 90°. Once in position, the athlete will place a dumbbell on both thighs behind the knees. Set up the heels to push off the balls of the feet. The athlete will lift and lower the heels to exercise the lower leg muscles legs. Remind your athlete to sit up straight with their back and head in a neutral position.
Another useful ankle exercise is the Ankle Alphabet. Ask your athlete to sit on the floor with their legs extended in front. Ask the athlete to write the alphabet with his fingers. This will help with movement and strength a little.
As for the hands, a burning injury such as tendonitis is common. This can also be prevented or reduced with rest, ice, and proper conditioning. Do you know that there is often a disparity with the muscles in the arm? The wrist flexor muscles are often stronger than the wrist extensor muscles.
One exercise to correct imbalances is the wrist curl and extension with a light dumbbell. Your athlete should sit with their arms resting on their thighs. Order them to face the palms. Once in that position, ask your athlete to twist the dumbbell up to the ceiling. Make sure they hold a good weight. Next, instruct your athlete to begin the exercise with palms up.
I also like the towel Forearm twist (towel twist). Your athlete starts standing straight and holding the towel in their hands. You should simulate a dry towel, 10-15 times. They will move their hands together, but in opposite directions. The athlete will change the direction in which they twist the towel with each hand.
Another useful exercise for the arm and arm is Supination and Pronation with a suitable band. resistance band in the stall as a base of fitness or gymnastic equipment. Instruct your athlete to stand with their left side against the base of the equipment. Put your hand around it. Your athlete should bend their elbow to 90 degrees, keeping their arm against their body. The athlete slowly rotates the arm (supinated) against the resistance band so your palms are facing up. Perform 10-15 reps. Have the athlete around you to look at the right side of the equipment. Tell them to bend their arm, keeping their elbow at their side. Now your athlete will start with the palm outstretched and rotate the hand so that the palm rests on the floor.
An exercise that many people think only biceps will help with weakness in the hands and arms. The Reverse Biceps Curl with dumbbells is a great exercise. Your athlete will stand with their feet shoulder width apart and their knees relaxed. Instruct your athlete to hold one dumbbell (a light weight) in each hand. They will begin with a dumbbell resting on their thighs in front of their body. Instruct your athlete to slowly bring the dumbbells to their shoulders. While raising and lowering the dumbbells, they should place their palms facing the floor. Remind your athlete to keep their elbows tucked into their torso. Don’t let your athlete back you down.
Remember that you should stop your athlete from performing any skill or exercise if they feel pain. Pain is a sign of injury. Injury must be prevented by medical doctors. Only allow your athlete to complete these exercises if they are not injured or are medically cleared to return to training.
By Karen Goeller, CSCS
