Medial (Inside) 

Injury Information

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.

Injury Treatment 

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.

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Exercises

Strengthening programs should only be commenced when:

The injury is not painful to touch.
The injury is not painful in the morning.
The injury is not painful to stretch.
The injury is not painful with light to moderate exercise.

 

Exercises should be 3 sets of 8-12 repetitions.

Wobble Board Exercises - Balance 1 leg

-for an advanced exercise, try balancing on the board with one leg only

1. Calf Raise

-down

- up

2. Balance exercise progression

-balance and coordination need to be restored. Proprioception is the awareness of one's own body position and is important in balance and coordination

-Proprioception exercises help to re-educate the ankle so that it can be protected against future sprains. Wobbleboard exercises and balancing tasks are good examples. Try the exercises with your eyes closed to really test your proprioception and balance

-External supports such as braces and taping may also improve proprioception by stimulating the skin receptors about the ankle joint.

- balance on one foot

Wobble Board Exercises - Circles

-rotate tilt around in a circle, try not to touch the ground

Wobble Board Exercises - balance only

- Stand with feet even on the board

- Try to balance steadily, without the edges of the board touching the ground

Wobble Board Exercises - Forward and Back

-tilt board forward and back, try not to touch the ground

 

Wobble Board Exercises - Side to side

-tilt board side to side, try not to touch the ground

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Stretches

Stretches:

• Stretches to be held for three sets of 20 to 30 seconds.
• A light warm-up such as walking or exercise bike for five to ten minutes, should be undergone before stretching
• Stretches should be held just at the first point of tension.
• Stretching should be slow and gentle and no excessive tension or discomfort should be felt during stretching.
• Stretches can be done to help treat an injury but should also be done before and after exercise.

1. Soleus Stretch

2. Gastrocnemius Stretch

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