Balance Training and Ankle Sprains in Athletes: A Comprehensive Report

This report investigates the effectiveness of balance training in preventing ankle sprains among both male and female athletes. It begins by providing background information on ankle sprains, highlighting their prevalence and impact on athletic performance. The report then outlines the rationale for using balance training as a preventative measure, emphasizing its role in improving proprioception, muscle strength, and stability. The methodology section details the search methods and data extraction processes used to gather relevant research, focusing on articles from 2009-2019. The discussion section analyzes the findings, highlighting the potential of balance training programs to reduce ankle sprain rates, as well as the challenges faced by athletes. The report explores various balance training techniques, including single-leg stances, squats, and the use of biomechanical ankle platform systems. It concludes by emphasizing the importance of balance training for both preventing initial ankle sprains and aiding in rehabilitation. The report also addresses the challenges faced by athletes and the need for accessible and cost-effective training programs.

Does balance training can
prevent ankle sprains among
woman or man athletes?
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Table of Contents
TOPIC - Does balance training can prevent ankle sprains among woman or man athletes............3
Introduction......................................................................................................................................3
Background information.........................................................................................................3
Rationale.................................................................................................................................3
Research question using PICO Framework............................................................................4
Objectives...............................................................................................................................5
Methodology....................................................................................................................................5
DISCUSSION..................................................................................................................................6
REFERENCES................................................................................................................................9
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TOPIC - Does balance training can prevent ankle sprains among woman or
man athletes
Introduction
Background information
Over the years, it has been found that balance training has been one of the crucial
remedy, that has delivered ample number of benefits to physicians at the time of serving
appropriate medication to both male and female athletes that are dealing with various type of
muscular pain, sprains and so on. In present time, within healthcare industry, most of the
healthcare providers looks forward to help athletes considering different ways of treatment
before reaching to decisions of performing surgery as it can prevent ankle sprains or any other
sprain among woman or man athletes. Also, it has been found that considering different sports
like football, handball and more Female athletes has a range of risks of going through lower
extremity injuries. Also, there are many investigations which has been performed in the past that
stated that time-dependent adaptations which consists of both dynamic balancing and static
consists of potential injury related dangerous to a specific warm-up program focusing on
neuromuscular control. Focusing on one particular investigation, which was performed has stated
that a neuromuscular warm-up emphatically impacts offset factors related with an expanded
danger of lower limit wounds in female handball competitors. The course of adjustments
proposes that a preparation volume of 15 min, multiple times week after week over at any rate a
month and a half delivers quantifiable changes.
Rationale
Ankle sprain can be an excruciating physical issue, and it is one of the most widely
recognized orthopedic reasons for a crisis at the time when both woman or man athletes performs
any physically activity while playing different types of games like basketball, football, and so on.
Lower leg sprains happen when the athlete’s (Man and Woman) lower leg turns over strangely
when running, hopping, and arriving from a bounce. As lower leg (Ankle) turns over, the
tendons—those cartilaginous structures that join one unresolved issue—that forces lower leg
(Ankle) are pushed, and potentially overemphasized. An excessive amount of worry to those
lower leg tendons and they may stretch and tear, prompting a lower leg sprain. Albeit a lower leg
sprain is viewed as a minor physical issue, on the off chance that an individual believes
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specifically have sprained an athlete’s lower leg. It is must for individuals that they should visit
primary care physician to get it looked at. Here, it can be said that primary care physician may
play out a X-Ray to preclude a genuine lower leg break, and the individual may allude the person
to a PT for treatment for ankle sprain. In the event that the person has sprained the lower leg
(Ankle), then it is may profit by working with a physical advisor to assist individuals with
recovering ordinary useful versatility. These researches has mentioned that performing an
effective therapy would lead to develop a range of outcomes like restore normal ankle range of
motion (ROM), improve muscular strength and stability around ankle, decrease ankle pain,
reduction within swelling around ankle joint also, it restore different normal balancing as well
proprioception to your entire lower extremity. Another investigation of 34 competitors with
interminable lower leg shakiness inspected the impact of equalization and proprioception
preparing on generally speaking lower leg work. One proviso to this investigation: the members
performed equalization and proprioception preparing with their non-harmed lower leg at
whatever point conceivable. The outcomes show that performing equalization and proprioception
preparing on one leg (the "great" one) yielded positive outcomes for the harmed or sprained
lower leg.
Research question using PICO Framework
Research question: “Does balance training can prevent ankle sprains among woman or man
athletes?”
P I C O
1. Athletes (Man) Regular practice
sessions
Specific warm-
up program
Positive
outcomes
towards balance
variables
associated with
an increased risk
of lower
extremity injuries
2. Athletes
(Woman)
Experimental
group warmed up
Star excursion
balance test
Prevention from
different issues
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with body-
weight
neuromuscular
exercises
(SEBT) that may take
place.
Objectives
 To analyse the benefits of utilising balance training over ankle sprains among woman and
man athletes.
 To determine different types of balance training that can be used to reduce the ankle
sprains of athletes.
 To identify the challenges that can be faced while utilising balance training ?
Methodology
-Search Methods: For gathering desired methods in adequate manner investigator
effectively makes various search methods that ultimately provides them support in reaching
to the desired information in lucrative form. With reference to the present study investigator
has focused on gathering the desired information by making use of secondary sources. In
this, investigator has emphasised on finding out various, books as well as articles that simply
helps them out in developing detailed knowledge on the proposed topic that leads to
attainment of proposed research outcome in the quicker manner. The main reason behind
using secondary sources of data collection is that is that it provides detailed information on
the proposed topic within limited period of time. Along with this, secondary source of data
collection is the only method that could provide them this much level of authenticate
information within available period of time that further provides effective contribution in
drawing valid outcome on the proposed topic that is balance training can prevent ankle
sprains among woman or man athletes.
-Data extraction: With reference to the present study, investigator has effectively made use
of several articles based on the topic that will ultimately help them out in attaining valid
information on the proposed topic on which this investigation has been conducted in
lucrative form. In order to gather valid information, investigator has mainly emphasised on
gathering information from the recent year articles that is belonging to the range of 2009-
2019. The main reason behind choosing this year range is obtain fresh information on the
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proposed topic. Inclusion of several articles in literature section has helped investigator allot
in developing knowledge on the proposed topic by considering views and perception of
several authors. This will also helps them analysing single topic with different perspective
that will ultimately help them out in obtaining valid outcome towards the topic. On the other
hand, if it is talked about the exclusion criteria this investigation clearly ignores the
information and views presented by the authors’ in the past years that is before 2009. It can
be said that there were many authors who have revealed information on the this topic in the
past bin detailed manner. But still in order complete this investigation based on the present
scenario, investigator has completely ignored data revealed from past investigations that was
revealed before 2009.
DISCUSSION
The essential goal of this examination was to decide regardless of whether a parity
preparing system could diminish the rate of lower leg sprains in athletes. The after effects of this
study record that a straightforward, reasonable, balance training program performed during a
sport season will decrease the pace of lower leg sprains by 38% in male and female along with
the b-ball players. This result has a few significant implications. To begin with, the age bunch
remembered for this investigation speaks to a huge number of public numbers of competitors
taking an interest in soccer what's more, ball programs. Second, lower leg sprains speak to the
most noteworthy pace of time misfortune wounds right now competitors. An abatement of 38%
of lower leg sprains right now of soccer and ball players would bring about a decrease of $26
million in direct human services costs and $380 million in aberrant expenses every year if the
program were utilized on a national level for these 2 games alone. Third, a considerable lot of the
competitors the nation over don't approach the preparement or the talented work force important
to partake in a lower leg sprain counteraction program. Fourth, the parity sheets are not costly.
Equalization sheets like those utilized right now be bought for $30 to $60 and will keep going for
quite a long while. Buying 10 to 12 parity sheets would permit numerous individuals from a
group to utilize the sheets at a similar time, in this manner causing little interruption of other
group exercises and practices. At long last, the 5-stage program utilized right now time proficient
and can undoubtedly be adjusted to most athletic group rehearses and physical instruction class
settings.
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When people undergo ankle sprains, within the first 3 days, men and women athletes can
start taking up rehabilitation exercises. For the starting some days, the men and women athletes
are asked to take rest by applying an ice pack to the sprained ankle for a time period of 10 to 15
minutes on a regular basis within every few hour. The ice cannot be made to touch the skin or
left for a long period of time as it may result in burning the skin. For the athletes, it is usually
seen that the time period of taking rest is a times span of around 3 days. Post the elapse of this
time period, men and women athletes can gradually start enhancing the usage of their ankles and
thereby start a whole new program of physical therapy or in other words it can be referred to as
home exercise. To prevent all of this, athletes are made to undergo balance training which
provides assistance to them in reducing the probability of occurrence of ankle sprains. In this
relation, many a times, men and women athletes are made to undergo single leg stances of
different types so that they can start balancing their bodies and have a control over it. The single
leg stances have to be made with open and closed eyes, with upper extremity motion, upon a
number of unsteady surfaces. All such forms of one leg stances are quite handy in helping the
athletes gain a control over their body balance. Furthermore, single leg squats are also very
helpful in preventing the happening of ankle sprains to men as well as women athletes. Apart
from this, double leg stances also aid the athletes. In addition to this, a
Biomechanical Ankle Platform System board is also taken into use for doing balance training.
Hereby, 5 diverse size hemispheres constitute the BAPS board. In this relation, as the balance of
an athlete starts enhancing, a person can make use of a larger hemisphere upon the bottom for
facilitation of increment in the intensity of overall balance training program. There are mainly 5
additional holes within Biomechanical Ankle Platform System board. These holes are placed
strategically at fixed locations across the board to accept a small post upon which extensive
weight can be put for further challenging the muscle nearby the ankles. As a result of this,
different types of muscles can be worked out dependent over the place whereby the post is put
upon BAPS board. Additionally, tandem walking is also quite handy in prevention of ankle
sprains for men and women athletes. Further, Proprioception Training is also undergone by the
various male and female athletes. This is a kind of training whereby the body is taught to control
the position of a particular joint. One of the most prominent examples of a proprioceptive or
balance training is the usage of a wobble or balance board for the purpose of learning how to
balance the body in an effective manner such that sprain in ankle can be duly prevented. Thus, a
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number of balance training programs along with other proprioception trainings are imparted to
the male as well as female athletes in the form of a rehab or for prevention of primary ankle
sprain.
Apart from this, the detailed information has also been revealed on challenges that have been
faced by the athletes and other associated people while utilising balances training provided to
them in order to enhance balancing among them in appropriate manner. The main challenge that
has been determined is that lack of concentration level of athletes’ towards the balance as they
are not having adequate level of knowledge over the same. Along with this, it is necessary to
have proper education and information about balancing so that they can maintain their proper
consideration level within it. So it is necessary to have resources that can provide proper
consideration level to athlete from which they can maintain proper balance within training that
leads to enhancing their balancing in effective manner. In addition to this there are various other
challenges among athlete’s faces while utilizing balance training so that they can enhance their
balancing in a proper way. Including this, the potential challenge that are faced by athletes within
their balance training is that the pressure of their performance. There are different fear occur
among while maintaining balancing that is developed due to lack of confidence level within in
athletes. This becomes barriers among athletes from which the pressure of achievement develops
fear of failure that leads to the imbalance within training. If the athlete is holding the fear than
they are not able to perform better which develop various other challenges among them. It also
develops various problems within success that reduce the enhancing of balancing in an effective
manner. The most of the athlete’s success are based on their mental preparation which helps in
developing aim and objective by utilizing their training. This develops various stressful
conditions from which and athlete is no more able to perform better. This occurs due to the
development of fear within mind of athlete that has responded differently while balancing or
utilizing training. In order to utilize balances training, the athletes need to react normally and
reduce the pressure that has developed within the situation in their mind. They also learn to
control their emotion from which they can transform it into positive energy that help in
developing or enhancing their low self-esteem and fear. While utilizing balancing training the
pressure has come up from various other associates. So it is necessary to remain focus while
utilizing balance so that they can perform their best by reducing the negative thoughts within
their mind. The various challenges occur between athlete and their coaches which are needed to
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be properly so that the knowledge about balance can properly determine by athlete. It is
necessary to occur a mutual understanding between both from which proper communication of
information can be provided to each other. This help in maintaining their balance which has
developed due to the lack of concentration as they do not have proper information about it. It
also helps in enhancing the mental state of athletes from which they can maintain their balance
properly. With the help of development of communication the coach can properly provide the
information about balancing that help athlete in enhancing balance in a proper manner. The lack
of motivation level is also a challenge among athlete which can occur towards balance as they do
not have proper confidence about their balancing. The lack of motivation can cause various
problems within the mental and physical state of athlete from which they can be filled in
accomplishing their goal of balancing. The athlete need to find other ways so that they can keep
motivated about their performance off balancing. The lack of vision is also a challenge among
athletes which develop various challenge towards balance as the does not take serious about their
performance. The athletes meet to receive proper session about their balancing so that they can
properly intake information and education regarding it. This can cause various problems among
them while balancing as they does not have a proper education about balancing which develop
various challenges in their physical and mental state. The focus while balancing is an important
factor that is needed to be occurs in athlete. The lack of focus can develop challenges among
dam in enhancing their balancing in appropriate manner. The athletes need to adapt to the
environment so that they can negotiate with challenging environment. The lack of this can also
develop various problems among them from which their self-sense cannot be developed
including their self-confidence. This leads to minimizing the goals and strength of balancing.
They need to negotiate with experiences and emotions so that they can develop their strong sense
of confidence that help in in enhancing their balancing in effective way. The athletes need to take
proper advices of their issue that has developed during the balancing training so that they can
properly utilize their training with enhancing the balancing. The lack of taking support from
academic develops challenge in enhancing the balance. As there are various balancing training
provided to them from which they can utilize it often. They also need to take proper diet so that
any health issue does not develop within their health. The improper exercise and diet also raise
various challenges among at which from which they cannot utilize their balances training
appropriately. The occurrence of fear of social approval and perfectionism is also challenges that
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are faced by athletes with their maintaining balance. This develops high pressure on the mind of
athlete from which they cannot appropriately maintain and enhance balance in in an appropriate
manner. There are also various responsibilities of athlete occur in the field which is necessary to
be maintained by them. This also cause high pressure on their mind from which they cannot
appropriately maintain balance. With the development of age there are various changes occur
within the balance Changes can be lead to inactive and active of balance. This develops various
challenges among athletes as their strength minimize due to occurrence of problem in their ankle
in both men and women. The deficient of this cause improper balance that increase risk of falling
in their balance. This occurs as loss of balance due to decrease strength in their leg. Due to this,
the decrease in mass of bones which decline the strength of muscle more that results in in
developing of more challenges among them. It cause various changes within their other body
function that decline the performance of balancing.
Theme 1: The benefits of utilising balance training over ankle sprains among woman and
man athletes.
The balance training refers to maintain body weight and strength in proper manner which
facilitate to avoid ankle problems. It includes the criterion of managing balance of human body
among athletes in order to maintain their health by avoiding ankle related issues among them. It
has been founded that utilising the balance training among male and female athletes is favourable
in terms of maintaining their health condition. It involves the fact that balance training provides
different types of beneficial in respect of increasing their strength to recover from various
muscles problems in proper manner. The strategy of providing effective balance training among
woman and man athletes over ankle sprains provides number of benefits to them. Initially, it
includes the benefit of faster reaction time as it will help an individual to keep them upright if
they begin to fall through putting out an arm quickly to grab something stable. However, it
involves the improve coordination which will provide support directly in terms of preventing
falls but it can also help athlete regarding rolling besides of crashing them to go down.
On the other hand, the balance training is beneficial to increase more muscles by making them
stronger as well as larger muscles as they can buffer the effect of a fall along with rendering
some protection for bones and joints. It consist the another profit of increasing strength of bones
by making then stronger. It is favourable to resistance exercises are responsible for strengthen
bones along with making bones stronger that are more resistant fractures. However, better brain
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function is facilitating by balanced training program as regular exercise provide help to maintain
effective brain function according to the age. It will facilitate clearer thinking that many help
athletes to ignore conditions which are responsible for increasing the risk of falls among male
and female athletes respectively. Meanwhile, it has been evaluated that athletes should utilise the
balance training programs in respect of ankle sprains. It is suitable to make an appropriate it is
observed that, it is beneficial in terms of several aspects of health among athletes such as balance
& injury and improving balance that helps to avoid ankle sprain along with maintaining better
health.
Theme 2: Different types of balance training that can be used to reduce the ankle sprains of
athletes.
The balance training involves the process of learning to balance the weight of body in order to
avoid falls by avoiding ankle sprains among male and female athletes. It includes different types
of exercise that are considered among balance training that are mentioned here. It has been
founded that effective types of balance training should be used by men and women athletes to
maintain their health by avoiding risk of falls. Firstly, it includes the process of standing with
own weight on one leg along with raising the other leg to the side or behind respectively.
Secondly, it involves the technique of putting the heel right in front of toe like walking on a tight
rope. Thirdly, it consist the criterion of standing up and sitting down from a chair without using
own hands. However, it includes another exercise of walking while alternating knees lifts with
each step. In addition to this, it is necessary for athletes to carry out tai chi or yoga which make
them healthier to reduce risk of falls. Moreover, it includes the utilisation of equipment like an
object that has an inflatable dome on top of circular platform, which are responsible for
challenging balance of an individual.
On the other hand, it has been founded that there are different other balance training exercises
which helps athletes to avoid risk of falls and ankle sprain. It includes the procedure of holding
the position for a long duration of time and adding movement to a pose. However, it has been
analysed that closing eyes and letting go for chair or other support is helpful to enhance the
concentration that improves balance and reduce risk of any kind of injury. Moreover, it has been
evaluated these exercise can be used by male and female athletes to maintain their balance in
order to get rid of ankle sprains respectively. It involves different types of exercises including
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several benefits related to certain components to become strong like flexibility, aerobics,
strength, sport and low impact
Theme 3: The challenges that can be faced while utilising balance training.
There are different types of challenges related to balance training which are faced by people who
consider this program to maintain health. It has been founded that several challenges are
associated with balanced training programs that are mentioned here. However, it involves the
injury occurs during exercise conducting in initial level without guidance of instructor. It
includes another challenge related to balance that are related to several elements like eyes open,
feet together, head tits, eyes closed, reach overhead, head turns, reach to ground, stand to foam,
stand on rocker board and eyes open with tracer. It is necessary for athletes to take proper
guidance from instructor and conduct such exercises under provision of professional trainer.
It has been analysed that sink and washing utensil time is used to balance you but it has a
challenge of slipping due to water in surroundings so it may develop risk of dangerous fall and
severe injury. It is required for athletes to avoid utilise regular activities for balance training but
select separate time for the same and do it under provision of professional instructor. However, it
has been evaluated that some of people begin brushing in a way to balance that is also risky to
may have minor injury. In addition this, there are different challenges which athletes faced
during certain relevant practices such as slow down the sitting and standing process that may
develop pain in other parts of body. It involves activity of lifting weight while cooking that is
also challenging to have some injury then always do balance training under provision of
professional trainer.
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