Be Proactive so you don’t have to be Reactive
Hi Friend!
Summer brings not just the warmth of the sun but also an increased risk of certain injuries, with ankle sprains topping the list. Whether it's hiking, running, or enjoying beach sports, the activities we love most in the summer can also be the culprits behind these common injuries. This newsletter is dedicated to understanding why ankle sprains are more frequent during these months and how you can proactively prevent them.
In life, we often find ourselves in reactive modes, addressing issues only when they become critical. This was my story—how a significant trial led me to the triumph of studying the science of movement, kinesiology, and ultimately becoming the architect of my own healing. This journey taught me the power of retraining faulty patterns, the importance of balance, and the necessity of being a detective in our own healing journeys. Our bodies hold the answers, and it’s up to us to seek them.
Let’s Get Personal
During my college years, while preparing for a winter concert, a lift accident left me with an ankle sprain. Driven by passion, I ignored the pain and continued performing with a stability brace. Three months later, the injury escalated to multiple tears, fractures, and subluxations, necessitating immediate surgery.
Just days before my surgery, a sneeze fractured three ribs, revealing an underlying autoimmune condition. This journey from carefree trust in my body to understanding and addressing patterns and asymmetries was transformative. It was the hardest injury I endured, teaching me to recognize and correct faulty patterns and imbalances. This experience underscores the importance of proactive care.
Reflect on your own body and any potential issues you might be ignoring. Not every injury is severe, but multiple traumas deserve attention and research. Dive deeper today to get to the root of any problems and embrace a proactive approach to your health and healing.
Ankle Sprains: Lean In
Certain injuries are more prone in specific seasons, and summer is notorious for ankle sprains and strains.
Why Ankle Sprains Are More Common in Summer:
Increased Activity: Hiking, running, sports, and recreational activities increase the likelihood of injuries.
Footwear Choices: Sandals and flip-flops provide less support, raising the risk of twisting an ankle.
Uneven Terrain: Beaches, trails, and grassy fields can lead to missteps and falls.
Dehydration and Fatigue: Hot weather affects muscle strength and coordination.
Summer Sports: Activities like basketball, soccer, and beach volleyball involve quick direction changes, jumping, and running, all increasing the risk of ankle injuries.
Exercises and Tips to Prevent Ankle Sprains
Stretching Exercises
Standing Calf Stretch: Stand facing a wall, leaning with a bent front leg and a straight back leg to stretch the gastrocnemius. Bend the back knee to stretch the soleus.
Strengthening & Corrective Exercises
Active Eversion Exercises: Sit with legs straight, wrap an exercise band around both feet, and turn them outwards and upwards using the band as resistance.
Heel Raises: Instead of just raising your heels up and down, try doing heel raises while squeezing a ball between your ankles.
Active Toe Spreads: Spread your toes out as wide as possible and hold for a few seconds. Repeat.
Balancing Exercises: Throw a ball back and forth with someone and catch it while standing on your 2 feet and then try with standing on 1 foot.
Great Props to Use
1. Pilates Ball
Exciting Announcement On the Horizon!
Big things are coming VERY soon and I’m eager to share them with you! As a token of appreciation for your loyalty, watch for an exclusive discount code headed your way. Stay tuned for more updates next week. You won’t want to miss this!
In love & Alignment,
Maddie
