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Medial Ligament Strain:
The medial ligament is a triangular shaped ligament attaching the ankle bones together in the inside of the ankle. This ligament is very strong and requires a large amount of force to compromise it. Injury to this ligament will occur when the ankle is rolled inwards.
This commonly occurs when walking or running on uneven surfaces. It may also occur in team sports such as basketball, netball and football. Following injury a sharp pain and swelling will be experienced on the inside of the foot. Bruising extending down into the foot will follow. Immediate ice, compression and elevation are recommended.
Early Injury Management
For approximately the first 72 hours following an injury, the RICE regime should be followed to ensure control of inflammation and pain relief.
R – Rest
I – Ice
C - Compression
E – Elevation
Rest from aggravating activity.
Ice should be applied in the first 72 hours or when inflammation persists. Ice should be applied for 15 to 20 minutes at a time. Ice should not be applied directly to the skin, but through a wet towel or cloth.
Compression can be achieved with an elastic bandage.
Elevation is used to help swelling to return to the heart through the blood stream.
The injured area should be elevated above the level of the heart.
Strengthening programs should only be commenced when:
Exercises should be three sets of 8-12 repetitions.
Wobble Board Exercises – Balance one leg
For an advanced exercise, try balancing on the board with one leg only
1. Calf Raise
2. Balance exercise progression
Balance on one foot.
Wobble Board Exercises – Circles
Wobble Board Exercises – balance only
Wobble Board Exercises – Forward and Back
Wobble Board Exercises – Side to side