Training
Prevention Ankle twist preventionCramp preventionLow back pain prevention
Pain relief Acute tendinitisChronic tendinitisLow back painAnkle twistDecontracture
Training Core stabilisationEnduranceStrengthStrength trail specificLong run optimisationOvercompensationFartlek
Recovery Active recoveryPost race recoveryReduce muscle soreness
Ankle twist prevention xxxxxx
Goals: To avoid any recurrence of the problem by strengthening and improving the proprioceptive reflexes of the peroneal muscles.
Benefits of electrostimulation
The lateral peroneal muscles support the ankle. They comprise a high percentage of fast fibres involved in proprioceptive reflexes. To activate these rapid fibres in voluntary muscle work, it is necessary to work against great resistance that develops at least 70% of the patient's maximum strength, which is difficult to do with a fragile ankle.
Electrostimulation strengthens the lateral peroneal muscles early on without involving the ankle joint. This method is the only one that can actually develop the strength of these muscles effectively, because it is impossible to perform worthwhile active work while applying a sufficient level of resistance.
Explanation and protocol: Sprain is a frequent injury in runners and occurs generally during training or a competition on unstable ground: undergrowth, trail etc. The usual mechanism is a twist of the ankle inwards placing the external ligament system under tension. If this tension is too high, the ligaments are damaged. There are several stages in a twist: simple distension, when the ligament is simply stretched, the breaking of a single band leaving the other bands sound, and finally breaking of the entire ligament. Depending on the extent of the injury, we shall refer to a mild twist or a severe twist (if the ligament is broken). However, there is a protection mechanism which can avoid injuries to ligaments, thanks to a powerful reflex contraction of the perineal muscles. To be effective and thus capable of avoiding or reducing the risk of sprain, the perineal muscles have to be sufficiently strong and above all capable of contracting as quickly as possible. This dual capacity can be developed by means of specific electrical stimulation of the perineal muscles, which could be used to advantage in runners who have already experienced one or more sprains.
Area of application:
Cycle duration Throughout the sports season
Cycle sequence 1 to 2 sessions per week carried out preferably on days without training or with less intensive training
Position of the body:
Initially seated, the feet not resting on the ground. In this position, the stimulation energy should be increased until the ankle moves outwards (eversion). 3 to 4 contractions are usually sufficient to achieve this objective.
The session is then carried out in a standing position, while trying to keep the soles of the feet in contact with the ground. The difficulty of the session can be gradually increased by standing on one foot on the stimulated side (if stimulation of a single side), by closing your eyes or by carrying out the stimulation on an unstable surface (foam carpet, etc.).
Energy setting: Maximum tolerable