Simply roll the exercise band over the leg bone onto the talus and mobilize for 1-2 minutes.
This can help improve ankle mobility and symptoms almost immediately. Compare your before and after results!
Recent or lingering ankle sprains can give you discomfort, instability or even a feeling a weakness at the front of the ankle. Mobility exercises can reduce these symptoms by improving the function of the ankle. It should not replace full management by a professional, however my experience is that this is very effective.
How did your ankle get on? Comment below:
Try this simple 5 minute home test to find our your risk of injury, and your lower limb performance.
The Y-balance test is well documented to highlight functional differences between limbs, which can often occur after injuries like ankle sprain, patellofemoral pain syndrome, and ACL tears.
It can also give athletes a great pre-season baseline score for comparison against future injuries.
Challenge your friends and teammates and share your score on your club website.
My forward reach was 96.14%.
Good luck and stay safe out there!
Dear friends, colleagues, patients and followers.
With a heavy heart, I will be leaving the UK on the 17th March to relocate to Oslo with my lovely girlfriend Ingvild, where I will live and continue practicing as a sports Chiropractor.
However fear not, I am not out of reach and my quest to forever learn and share will not stop there! As I am giving up a busy patient list, it gives me the time and opportunity to learn even more, and upload original content from new and exciting people and places. Before I settle down, I will be traveling around the world for a few months, looking to observe sports teams and different professionals for a fresh perspective. Keep updated with my travels and afterwards more wintry health posts from Norway!
In the mean time, I will be seeing patients in Canary Wharf to review their cases and seamlessly pass them over to another clinician. I will also, of course, be having some little cheeky drinks with friends and colleagues, to see me on my way.
It is an exciting time for myself and if I don’t personally see you before I go, I wanted to say thank you, and that I am very grateful for my time here. I have been lucky to be able to work and interact with such a lovely bunch of professionals and patients. It has been an enjoyable and fun start to my career. I am very much looking forward to the next chapter and I hope that you are too.
Stay healthy and keep an ear out for new updates!
Muscle and tendon pain can be a real drag, and often injections are recommended or considered after failed conservative treatment. Especially by that bloke in the office!
But does it work, and are they damaging?
There are lots of injection options for tendinopathy; corticosteroid, platelet-rich plasma, hyaluronic acid, prolotherapy, tenocyte implantation, stem cell… the list goes on.
There are promising studies with each of these, and there is no ‘one size fits all’ answer.
Currently, corticosteroids remain the most common ‘safe bet’ for pain relief and return to rehab. But they are short term strategies, with less effective long term results.
Although widely regarded as safe, animal trials of corticosteroids have showed that they can weaken tendons, however it is not conclusive in humans.
Platelet rich plasma (PRP), injects a concentrated mix of the bodies own cells to promote healing, and is gaining momentum. However the evidence is not yet certain as there are a wide variety of techniques and the procedure appears not to be completely perfected.
All other injections are considered more experimental when compared to corticosteroids and PRP.
So in conclusion, tell your office buddy that there is no clear winner! Having said that, expertly administered injections carry relatively few risks and do often help tendon rehabilitation. Therefore it is worth considering, especially when there is little response to therapy on its own.
Alex Horne Chiropractic… more than just a little prick.