Why Are Injuries to the Shoulders & Ankles So Common?

Ankle joints are gliding joints, held in place by ligaments. These can stretch, tear or be torn away from their anchoring points. Traversing uneven ground, sudden loss of balance, jumping and landing are all factors which can lead to an injury.

The shoulder is a ball and socket joint, with the ball slightly larger than the socket in sits within. The bones are held in place by muscle, ligament and tendons, all of which can be stretched, torn or pulled free of their anchor.

Poor Footwear

• When it comes to ankles joints, one of the biggest factors that contribute to injury is improper choice of footwear. High heel shoes force the foot and leg into abnormal positions, potentially weakening some of the supporting features of the foot, leg and ankle.

  The higher the heel, the more disturbed the center of balance, making a fall from shoes more likely. Improper weight distribution can cause the weakest part of the ankle to be the first place to give, twisting and causing a fall or becoming twisted during a fall.

What Helps

• Boots and high top sneakers isolate the free movement of the foot and ankle and may actually prevent injuries during some activities (hiking, sports that involve jumping and landing) by supporting the structures of the ankle by immobilizing them.

  Choosing footwear that is spare, lacking the additional padding and support of most modern athletic shoes, can also help by allowing the foot to better utilize its natural motion, finding more secure contact with the ground and preventing missteps and falls.

Danger Ahead

• Some sports require the shoulder to absorb hits. In others, we may attempt to block a fall or moving object with an extended arm, which can cause a separated shoulder. Separations can involve a bad positioning, tears in ligaments or even bone displacement.

  Stiffness, abnormal movement and lack of strength are all warning signs of shoulder damage.

Position and Force

• The rotator cuff is a collection of muscle and tendons which allows the arm to raise and reach overhead. This is an area of the shoulder frequently injured in sports which involve throwing a ball. The forces exerted on the shoulder joint by torsion and velocity may far exceed what the joint can bear.

  Basic exercises such as push ups, press ups and pull ups may help prevent injury by strengthening and exercising the shoulder area.

Weekend Warriors

• At the end of the work week, many people like to get out and play. Unfortunately, they are often doing so on bodies which have been chair and couch bound for the majority of the time prior. Without at least a minor level of conditioning and warm-up, injuries are to be expected.

  This is especially so when playing hard. Any activity which requires sharp turns, tough hits, snapping motions or stress on joints has a greater potential to injure. Warm up slowly, giving your body time to adjust to the increased level of activity. Add small workouts to your weekly routine with a focus on exercises which mimic the movements of your sport and which work the muscles which support your joints.