Approximately 25,000 people sprain their ankel each day.  The acute ankle injury is the most common sports injury encoutnered today and is responsible for up to 30% of sports related injuries in young athletes.  Left untreated, a sprained ankel can lead to chronic ankle instability, high reoccurrence rate, and secondary complications due to prolonged ankle pain.  Careful diagnosis with adequate immobilization and early treatment of an akle sprain is imperative.

Physical Therapy treatment involves swelling control, pain free RPM and then strengthening stabilizing muscles.  Restoring “proprioception” in the ankle joint will help reduce the risk of re-injury.  Proprioception is the ability of the muscles surrounding a joint to respond to abnormal positions and situations.  For example, when standing on an uneven surface like grass the ankle adjusts to the surface to prevent fall and injuries.  After an injury, proprioception, like strength and flexibility, is impaired and requires rehabilitation.  To ensure complete healing of an ankle sprain and decease the chance of recurrence be sure to have the sprain properly treated by your physician and Physical Therapist at FreeMotion Physical Therapy.

The Game Ready is a new compression coldwrap that you will find at FreeMotion Physical Therapy which is specifically designed to treat swelling and pain.  With an acute injury, the recommendation is R.I.C.E. (Rest, Ice, Compression and Elevation).  The Game Ready allows you to receive ice and compression and can be incorporated into your physical therapy treatment.  The Game Ready works by using ice water and combining it with compressed air which is then circulated through a bladder that covers a patient’s injured limb.  Unlike a bag of ice which may only cover one side of intermittent compression at a constant temperature reaching as low as 36 degrees.

Here at FreeMotion Physical Therapy we currently use the Game Ready for treating shoulders, ankles, knees and elbows.  We have seen great results, especially with post operative patients and/ or acute sprains.  Our patients ask to use this machine because the results are very impressive.  The goal of the unit is to decrease swelling quickly, allowing strength and function to improve rapidly.  The Game Ready is already being used by the majority of  the NFL, NBA and Division 1 NCAA athletic programs.

In the last few years many training programs have evolved with a focus on strengthening the “CORE”.  What is the core?  What benefits will I reap by strengthening the core?  How do I correctly train the core?

The core or trunk consists of the abdominal, hip and spinal musculature.  This is where the body’s center of gravity is located and where weight bearing movement begins.  Many of the peripheral muscles of the arm and legs attach to the spine or pelvis - the core.  If the core is stable, the peripheral muscles are biomechanically more efficient; thus reducing the risk of injury and improving performance.  An increase in core strength results in improved balance and stability of the pelvis and spine.  This allows an athlete to have the ability to generate more power not only from the core muscles but from the shoulder, arms and legs - because these muscles are anchored to the core.  Core strength is a prerequisite to optimal sports performance.  Running, lifting, jumping, twisting and throwing will all benefit from strengthening your trunk and you will be less susceptible to injuries.

How do I strengthen these crucial muscles?  Many people do sit ups or abdominal crunches.  This is a good beginning exercise but it does not simulate the actual athletic endeavor ( I can not think of a sport that takes place lying on one’s back).  Olympic lifts, medicine ball exercises and physio balls can be used to effectively strengthen the core musculature.  Please call FreeMotion Physical Therapy to make and appointment for your personal evaluation and training session.  We will help you efficiently strengthen your core and enhance your athletic performance plus reduce your risk of injury.

Snowboarding is the fastest growing winter sport in the United States. Approximately 20% or 3.4 million visitors at ski resorts are snowboarders.

Snowboarding involves riding an epoxy-fiberglass board with both feet affixed to the board. Balance is the key to matering this sport. Beginning snowboarders are predisposed to injury due to their lack of balance.

Common Snowboarding Injuries

• Wrist fractures and/or sprains: A typical first snowboarding experience consists of a cycle of brief rides followed by falls; since both feet are affixed to the board the puuer extremity must break the fall.
• Ankle sprains:  Ankle sprains are more likely to occur in snowboarders than in skiers due to equipment differences. Ski boots are solid and prevent motion at the ankle. Snowboarders have a variety of boot types to choose from - soft shell, hard shell and hybrid boots.  Soft shell are worn by 75% of recreational boarders because they offer increased maneuvering ability and comfort, however, this places the ankle at an increased susceptibility to injury.  The hard boots provide greater ankle support and increased control and are primarily used by races.   The hybrid boots are newcomers to the sport and offer the benefits of both of the other boots.
• Ankle fractures:  Ankle fractures are more common in snowboarders than skiers as well due to equipment differences.  Although not very common, a fracturee of the lateral process of the talus (often missed by a normal X-ray) is of the utmost importance because if left untreated it can lead to significant disability.

Prevention of Snowboarding Injuries:

1. Wear the proper protective equipment - wrist guards, helmets, elbow and knee pads.
2. Perform pre-season conditions - please stop by FreeMotion Physical Therapy for specific snowboarding stretches and exercises.
3. Enroll in snowboarding lessons from a licensed instructor.

Have a great snowboarding season and please be safe on the slopes!